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MIC Health and Wellbeing: Menopause

Menopause

Definition:

Menopause signals the end of menstruation due to lower hormone levels, it usually affects women between the ages of 45-55 but  early menopause can occur.

The word 'menopause' derives from the Greek word meno meaning month and pausis meaning end.

 

Menopause is divided into three stages:

Perimenopause: is the lead up to menopause, when your cycle is no longer predictable along with physical changes and symptoms which may occur as your body adjusts to different hormone levels.

Menopause:  marks the end of menstruation.

Post-menopause: is the final stage of menopause. Once a woman has surpassed a full year without a menstrual cycle, she is considered to be postmenopausal. She will remain in this stage for the rest of her life

 

Signs & Symptoms

Signs & Symptoms

Estrogen is used by many parts of a woman’s body. As levels of estrogen decrease, Various symptoms may be experienced.

  • Hot flushes
  • Fatigue
  • Night sweats
  • Mood swings
  • Memory/Concentration
  • Disruption to sleep pattern
  • Skin/hair/nail changes

The severity of symptoms varies greatly,  Many women experience mild symptoms that can be treated by lifestyle changes but for others, symptoms can be more severe and may require medication.  Deciding whether and how to treat the symptoms of menopausal transition can be complicated and personal involving discussions with your Doctor.

 

Helpful information

 

World Menopause Day is held on October 18th every year to raise awareness, to provide information on the help and support options available to improve health and well being during the menopause.

Managing menopause

 

Staying healthy during and after the menopause

Things you can do:

  • Eat a healthy diet - plenty of fruit & vegetable, food high in calcium & vitamin D, protein rich foods, omega-3 foods, nuts & seeds
  • Avoid 'trigger' foods - Spicy foods/ processed foods 
  • Drink plenty of water - Avoid/reduce intake of alcohol, caffeine, sugary drinks
  • Avoid/cut down smoking
  • Exercise regularly
  • Get plenty of sleep
  • Practice relaxing techniques to help reduce/alleviate stress & anxiety - yoga, tai-chi, meditation
  • Talk to your GP regarding treatments/medications to ease menopause symptoms

 

Life after Menopause

Understanding the symptoms -  how you can be affected & what steps you can take to help lessen the impact they have can greatly aid your journey through the menopause, allow yourself time to adjust to the changes it brings.

There are positive aspects to reaching the end of the menopause.  It is the closing of one chapter, the opening of another, it is a fantastic opportunity to reassess your life,  Each stage in live brings different opportunities, 

Take time to practice self-love, self-care. Taking care of your physical, mental & emotional health plays a vital role in keeping a positive growth mindset.  Be self accepting, take time to do the things that you love.

 

 

E-Book - Library Resources

Print Books - Library resources

There are a number of books available in the library on the subject of menopause.

Print Books - Library resources