This is one more stage of life, which is why it is essential that as women we learn to identify their symptoms in order to attend to them in the best way and we can incorporate the changes that are necessary in our lifestyle in a timely manner. We invite you to start from today!
Menopause is that moment in which our menstrual period disappears permanently, and consequently, we can no longer get pregnant.
But before you get there, there's a transition stage toward menopause known as perimenopause, which usually comes about four years before menstrual periods stop. And in general, it is common to see her arrive between the mid and late 40s, although there is no fixed age, as it depends on the personal history of each woman.
What happens in your body with menopause?
Your body begins to produce less estrogen and progesterone . Keep in mind that for most women, hormone levels rise and fall unpredictably during the menopausal transition. These hormonal changes trigger a variety of symptoms, some of which can affect your health. Such as:
- Irregular menstrual periods:
- The periods occur very close to each other.
- You bleed a lot.
- You have spotting between periods.
- Periods last more than a week.
- Periods return after not bleeding for more than a year.
- Hot flashes or hot flashes: this is a sudden heat that you will feel as a sudden sensation of heat in the upper part or all over the body, due to changes in estrogen levels.
- Your face and neck turn red.
- Red patches appear on the chest, back, and arms, perhaps followed by heavy sweating and chills.
- These are episodes that can be very mild or strong enough to wake you up at night (known as Night Sweats).
- Most hot flashes last between 30 seconds and 10 minutes.
- They can occur several times an hour, a few times a day, or just once or twice a week.
- You can feel hot flashes for several years.
- Sleeping problems: in these years of your life, with the arrival of menopause , you may begin to have difficulty falling asleep at night. You can't fall asleep easily, you wake up too early, and/or you have a hard time falling asleep again. Night sweats do not help in this regard, as they can interfere with a night's rest.
How do I know if I am beginning the transition to menopause?
Sometimes it can be difficult for you and your doctor to determine if you are already in perimenopause, the transition to menopause:
Here are the most common changes you may notice in midlife. Some may be part of aging rather than directly related to menopause.
Vaginal health and bladder control
Vaginal Dryness: The vagina can become drier . This could make intercourse uncomfortable. Or you could have other health problems, such as vaginal or bladder infections.
Some women also find it difficult to hold their urine long enough to get to the bathroom. This loss of bladder control is called incontinence . You may have a sudden urge to urinate or dribble urine when you exercise, sneeze, or laugh.
You may feel your desire or libido change. Maybe you lose interest or you are less interested. Or maybe you feel more liberated and sexy after menopause. After about a full year without a period, you will no longer be able to get pregnant. But remember, you could still be at risk for sexually transmitted diseases (STDs), such as gonorrhea or even HIV/AIDS . The risk of getting an STD increases if you are having sex with more than one person or with someone who is having sex with other people. If so, make sure your partner uses a condom every time you have sex.
You may have sudden or abrupt mood swings and feel irritable near the menopausal stage. It is possible that stress, changes in family life, if you have a history of depression or feel tired, among other reasons that cause these mood swings.
changes in your body
The waist can be widened, you can lose muscle mass and gain fat . The skin may become thin, and your joints and muscles may feel stiff and sore. You could have memory problems .
And some women have aches and pains and headaches and heart palpitations.
What can I do to reduce the symptoms of Menopause?
It is not possible to anticipate the frequency or impact of menopausal symptoms , since they can be caused by various causes or by aging itself. You should also keep in mind that the symptoms vary greatly from woman to woman, so our recommendation is that you do not fall into hateful comparisons.
The first thing that we recommend is that you begin to recognize your personal process by identifying the symptoms that you present and that you talk to your doctor if these symptoms are interfering with your daily life.
At the same time, you can take some measures at home to protect your health and be prepared for the arrival of menopause. Here are some options:
Management of hot flashes or hot flashes:
- Dress in lightweight, layered clothing that you can take off.
- Keep a fresh environment in your house. Especially in your room at night.
- Practice deep, slow breathing when a hot flash starts to come on.
- Try relaxation techniques like yoga, tai chi, or meditation.
- Watch your diet. What you eat or drink can improve symptoms and help you sleep better:
- Eat at regular times every day.
- Eat lots of fruits and vegetables, preferring a low-fat diet.
- Be aware that milk and other dairy products contain tryptophan, which can help induce sleep.
- Avoid coffee, caffeinated drinks, and energy drinks. If you can't avoid them, try not to consume any after the early part of the afternoon.
- Do not abuse alcohol, because it can worsen the symptoms.
- Do not smoke. Nicotine stimulates the body and interferes with falling asleep.
You can relieve it a lot if you use a water-soluble vaginal lubricant during sexual intercourse. DO NOT use petroleum jelly, glycerin, or any other type of oil. At #TuSaludIntima we can recommend the Zenzsual intimate gel that also has a high concentration of hyaluronic acid, which regenerates and hydrates your tissues, so it is advisable to use it not only with sexuality, but even apply it daily as part of your routine.
Until the first year of not seeing your period, you must maintain the contraceptive method that your gynecologist has recommended, in order to ensure that you are no longer at risk of becoming pregnant during this transition.
watch your wish
If your libido is affected by the hormonal change, you can try a dose of LibiZenzs , the #Zenzsual libido booster with natural components focused on working on the hormonal balance you need at this stage, thanks to the fact that it contains plant extracts and Zinc, which also strengthen your immune system and will help you feel energized and vitality until the end of the day.
Strengthen your pelvic muscles
Kegel exercises They will help you maintain vaginal muscle tone and prevent or control the leakage of urine (urinary incontinence). If you don't know how to start doing these exercises, check out this video by Dr. Sofía Herrera @tu_ginecologa who explains the step by step in the following video:
The goal is for you to continue your usual intimacy so that you can maintain your body's sexual response. If you don't have a partner, consider self-examination as an option. Here we share a quick guide to female self-exploration that will surely help you.
Talking always helps
Talk about the process you are going through with someone you trust (such as a friend or family member) who will listen and offer support. Often, just talking to someone helps relieve some of the anxiety and stress of menopause.
If you feel disoriented , it never hurts to ask for professional help with a SexCoaching session with the #TuSaludIntima team, where you can address your questions about women's health and life as a couple in this new phase of your life.
Get active with lots of exercise !
Regular physical activity will help you feel healthier and make your bones stronger. If you have always been passive, start with long, vigorous walks and gradually increase the exercises, always with the advice of a professional.
At menopause you will need enough calcium and vitamin D to prevent bone thinning (osteoporosis). Consult your doctor for the recommended dosage based on your medical history. Typically, women need about 1,200 mg of calcium per day from dietary sources or supplements. For it is important to eat foods rich in calcium, such as cheese, green leafy vegetables, skim milk and other dairy products, salmon, sardines and tofu.
Women in menopause also need a daily dose of vitamin D. Food and sunlight supply something. But most menopausal women need to take supplements of this vitamin. Consult the doctor!
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Take care of your heart!
At this stage of life you should pay more attention to your blood pressure , cholesterol levels and other risk factors for cardiovascular diseases, since the risk of suffering from them increases. Always consult the doctor who will give you the best recommendations of what you should do.
In summary, the key is that you experience the menopause with the best disposition to understand the process, doing everything possible to mitigate its symptoms, always accompanied by experts and with the fewest consequences for your female health, your intimate life and your daily life.
We from #TuSaludIntima will continue to accompany you on this path, sharing the tips you need and answering any questions that arise along the way. Follow us on social networks as @tusaludintima @tu_ginecologa and @doctoraklarasenior, and write to us, we will gladly answer those questions that come along with menopause.