Three Phases of Menopause and Finding Relief

Menopause and its symptoms are experienced in every woman’s life and includes changes many women don’t look forward to. While it can’t be avoided, Suzanne Pham, MD, FAAP , Preventive Medicine Physician, at Cooper Clinic shares that, “embracing this chapter can lead to greater empowerment and a deeper understanding of one’s body and its needs.” Dr. Pham shares advice on how engaging in healthy habits can help lessen the symptoms and make it more tolerable.

What is menopause – what should I expect?
Menopause is caused by the loss and natural exhaustion of the ovarian follicles. Menopause can be described in three phases:

1. Perimenopause : This transitional phase can start several years before menopause, often in a woman’s 40s. Symptoms may include hot flashes, mood changes, sleep disturbances and changes in menstrual flow.
2. Menopause : Technically, menopause is defined as the point in time when a woman hasn’t had a menstrual period for 12 consecutive months. This typically occurs around age 51 but can fluctuate widely. The duration of menopausal symptoms can vary, with many experiencing them for a few years to more than a decade.
3. Post-menopausal : After the menopausal transition, women may still experience some residual symptoms, but many find their symptoms gradually lessen. This phase can bring its own set of health considerations, such as an increased risk for osteoporosis and heart disease.

Menopause typically starts between age 40 and 58. It’s important to watch the health of those who experience menopause at a younger or older age. Those who start their menopause at a younger age may run risk of health issues like osteoporosis and cardiovascular disease. Women who experience late-onset menopause may have an increased risk of uterine, endometrial, ovarian and breast cancer due to having increased exposure to hormones such as estrogen. The diagnosis of perimenopause and menopause is a clinical one, based primarily on symptoms, but can be supported by a physical exam and laboratory findings.

Symptoms & Relief
“Women can experience symptoms of menopause in different ways,” says Dr. Pham. The types of symptoms can vary based on their family and health history, as well as their lifestyle. Common symptoms of perimenopause and menopause include:

• Hot flashes and night sweats
• Vaginal dryness
• Poor sleeping patterns
• Mood instability
• Clouding of consciousness (brain fog)
• Weight gain

Seeing and experiencing all these symptoms during menopause can be overwhelming. But there is relief to these symptoms by establishing healthy habits. When it comes to changing your diet, Dr. Pham recommends:

• Minimizing alcohol intake
• Eating soy products (known to help with hot flashes)
• Increasing fruits and vegetables such as spinach
• Decreasing caffeine and spicy foods
• Including magnesium-rich foods such as nuts
• Decreasing sodium intake

Read our Nutrition Bites article on Combating the Side Effects of Menopause With Nutrition written by Cooper Clinic Registered Dietitian Nutritionist Amber Grapevine, MS, RDN, LD .

It’s important to be physically active and exercise regularly. Dr. Pham recommends focusing on building muscle mass and preventing loss in bone density by practicing these activities:

• Strength/resistance training
• Body weight exercises such as squats, lunges and push-ups
• Cardiovascular exercises such as cycling
• Water aerobics
• Yoga

Read our Fitness Files on Managing Menopause with Exercise with Angela Horner, MS , for more information.

In addition to changing your diet and including exercise into your lifestyle, Dr. Pham recommends women avoid smoking to help manage their symptoms. Dr. Pham also advises staying hydrated and using cooling fans to help with the discomfort of hot flashes.

Hormone replacement therapy, or HRT, is another option to help manage menopause symptoms. It can be effective in alleviating various symptoms associated with menopause, including hot flashes, night sweats, mood swings and cognitive changes. HRT is generally most beneficial for women who begin treatment during the early stages of menopause—ideally before age 60 and within 10 years of the onset of menopause. There are different types of HRT, including estrogen-only therapy (for women who have had a hysterectomy) and combined therapy (estrogen plus progestin for those who have not).

While HRT can provide relief, it’s important to consider individual health history and risk factors, as it may not be suitable for everyone. For example, women with a history of certain cancers, blood clots or cardiovascular issues may be advised against it. Regular consultations with a health care provider are essential to weigh the benefits and risks and to determine the most appropriate treatment plan.

Mental Health
Finding ways to help manage stress and mental health is always important. Dr. Pham shares “Menopause can be a transformative time, offering women the chance to reassess their lives and priorities. Many women find that as they transition through menopause, they can step back from high-stress environments—whether that’s in their careers or personal lives—and focus on self-care and nurturing relationships.” Decreasing your stress can be a great way to prioritize your sleep and get restful nights. Having a support team— friends, family, a professional counselor, etc.—in your life can also help manage your stress. Having others in your life who understand your struggles and symptoms during menopause can make a world of a difference.

Menopause is an inevitable phase in a woman’s life and managing stress can help focus on the positives this new phase of life may bring. To learn more about relieving menopausal symptoms and your overall health, schedule a comprehensive preventive health exam at Cooper Clinic by visiting cooper-clinic.com or calling 866.906.2667 .