October: Menopause Awareness Month
October is Menopause Awareness Month, with World Menopause Day falling on October 18th. Both aim to raise awareness of the symptoms of menopause as well as the support options that exist to improve the health and well-being of women during this transitional period.
This year's theme is bone health; one in three women will break a bone due to osteoporosis. As women approach menopause, bone loss increases due to the declining levels of estrogen (a hormone that protects bones) that accompanies perimenopause.
This natural part of aging is often cast in a negative light with a focus on the undesirable symptoms that women suffer during menopause, however the designation of the month day are opportunities to reframe how we talk about menopause, and celebrate women as we age.
Studies have shown that the more open we are about menopause, the less stress women experience. With that in mind, we’re going to unpack some of the common symptoms and misconceptions about perimenopause and menopause; discuss ways to mitigate discomfort, promote well-being and celebrate this shift into the next phase of our lives.
What is menopause?
Menopause, diagnosed 12 months after a woman’s last period, marks the end of the menstrual cycle and reproductive years. Perimenopause refers to the period of hormonal transition that precedes menopause. In Canada, over 90% of women are menopausal by the age of 55, with women on average reaching menopause at age 51, although some women may begin experiencing symptoms in their early 40s.
Clinical guidelines indicate that perimenopause typically lasts for 6 months to 2 years, however studies have found that on average, women can experience symptoms for 7 years or longer. Beyond these physical symptoms that can range from annoying to debilitating, the emotional changes that accompany this phase may also have significant impacts on our quality of life.
What are the symptoms of menopause?
Estrogen levels decrease at the onset of perimenopause, this causes a whole lot of change, including:
Irregular periods – the cycle slows down, eventually ceasing all together.
Hot flashes and night sweats – also known as vasomotor symptoms, hot flashes are amongst the most common symptoms, experienced by up to 80% of women. These symptoms can be extremely disruptive, often interrupting sleep, causing stress and anxiety and impacting work and family lives.
Emotional symptoms – As the body adjusts to physical and psychological changes, women may experience mood swings, heightened anxiety, mild depression and/ or reduced libido.
Insomnia – Issues with sleep are common during menopause due to symptoms such as night sweats that naturally interrupt a woman’s sleep cycle.
Genitourinary syndrome of menopause (GSM) – Vaginal dryness, urinary bladder problems and other sexual symptoms that occur during menopause are encompassed under GSM. These issues result from the estrogen deficiency that accompanies perimenopause.
Weight gain – A woman’s metabolism may slow down during menopause
Joint pain – After age 30, bone density decreases over time, and between menopause and age 60 women lose up to 25% of their bone mass. This also may create in increased incidence of osteoporosis.
Numerous studies have shown that while all women experience menopause, the experience itself is not universal. Women around the world experience the severity of symptoms differently.
An American survey from earlier this year found that 20% of women didn’t seek treatment for a full year after the onset of symptoms; 73% of women were not treating any of their symptoms; and, of these women, 29% had never sought out information about menopause prior to experiencing it. These statistics speak to the importance of spreading awareness about menopause and its accompanying symptoms so that when women do begin experiencing changes in their hormones, they know what to expect and what their options are for treatment.
Managing menopausal symptoms
The diversity in menopausal symptoms is matched equally by the diversity in treatment options. It’s always important to talk to a doctor about your personal health needs and concerns to determine the most appropriate treatment option for your needs. Below we’ve outlined some lifestyle choices that may help women to feel their best during this transitional period.
Consuming whole, unprocessed foods
Menopause is associated with increased risk of heart disease and osteoporosis, so ensuring that your diet and lifestyle choices take these risk factors into consideration is important. Prioritizing proper nutrition that optimizes bone health and incorporating more dietary protein, calcium, vitamins C, D and K have been shown to support healthy bones and overall wellbeing.
Regular exercise
Exercise is beneficial for so many reasons, however during perimenopause aerobic activity, strength training, stretching and stability exercises have been shown to contribute to reduced symptoms and heightened quality of life.
Open discussion
As mentioned, studies have shown that being able to speak openly about menopause is beneficial to those experiencing it. In recent years, online support groups have connected millions of women around the world with one another, while other avenues such as therapy have also been shown to reduce symptoms. Creating a space for open conversation to reduce any taboo related to menopause is one of the primary goals that underpins our recently launched community platform, Madge Love. If you have a story to share, please let us know.
Cannabis
Cannabis cannot stop hot flashes or night sweats, however high doses of CBD can offer relief from the stress and anxiety that hormonal change can induce, enabling you to maintain a sense of balance despite the imbalances that your body may be experiencing. While research into cannabis and menopause remains vastly understudied, cannabis has been shown to help alleviate insomnia, soothe pain, and regulate mood which makes it a valuable tool to include in a woman’s wellness toolkit. For issues related to vitality and arousal, some people have incorporated cannabis into their sex lives with largely positive results. As always, we recommend starting low and going slow, and always consult your health care provider to ensure that cannabis is appropriate for your personal health and wellness needs.
Menopause is a natural part of aging, and by creating greater awareness of the symptoms, and what support options exist to treat them, the hope is that women will be better equipped and feel supported, allowing them to focus on the many positive changes that can accompany this period of life.
If you have a personal story or experience related to menopause you would like to share, we’d love to hear from you – get in touch here.
In wellness,
Madge Love