Living well with menopause

2 mins to read

Hot flushes, cold sweats and insomnia. The symptoms of menopause are not simply something you must endure, writes Jennifer Pinkerton.

Mens healthEveryday health

"The most common misconception about menopause is that women will have a dreadful time," says Dr Elizabeth Farrell, President of the Asia Pacific Menopause Federation and a Director at the Jean Hailes Foundation for Women's Health. "The majority transit through menopause relatively easily. But there's a portion who struggle." The latter, she believes, make up around 20 per cent.

Put simply, menopause is your last menstrual period; the point when you run out of eggs. In Western societies, the mean age is 51, with a broad range of 45 to 60. According to some studies, eight per cent of women are menopausal prior to 45, the majority go through it by 53, and a small quota continue their periods up until 60.

But ovaries aren't just "egg factories", as reporter Rae Fry explained on ABC Television's Quantum programme. "They're also glands: secreting oestrogen and progesterone. Around the time of menopause, production of these hormones fluctuates wildly, and finally, falls dramatically – oestrogen by 90 per cent over just a few years."

With this change, common symptoms include erratic periods – some far heavier than normal, vaginal dryness, bladder irritability and hot flushes. Though the medical profession doesn't precisely understand why, hot flushes are linked to a drop in oestrogen levels. The brain seems to sense that the body is overheating, thus heat-losing mechanisms kick in: blood vessels in the face, neck and chest dilate, and skin temperature rises.

"The impression is that all women are going to get hot flushes, that they're going to wake up every night and that they won't be able to function properly. The truth is not so," says Farrell. While some experience mild flushes and the occasional night of disturbed sleep, they tend to say, ‘I'm managing this.' Others, however, find coping difficult. "They'll visit their doctor and explain, ‘I have a really important job and I can't afford to be sitting in a meeting with a red face and be sweating. Even though it's not too bad, I can't accept it. I have to have treatment'," she says.

Natural treatments

Herbal treatments range from dong quai and black cohosh for relieving hot flushes, to calcium supplements and phytoestrogens – plant compounds similar in structure to oestrogen.

Menopause and your wellbeing

Ensure your diet contains enough calcium by including low-fat dairy products, broccoli, cauliflower, salmon, tofu, and leafy green vegetables.
Limit high protein foods such as red meat and most cereal grains which increase calcium excretion and bone loss. Steer clear of excessive amounts of alcohol and caffeine for the same reason.
Soy and linseeds (also known as flax seeds) are among the easiest food sources of phytoestrogens to incorporate into your diet - try to eat breads and cereals enriched with soya and linseed, and add tofu and miso to your stir fries.
Regular exercise is important to reduce the likelihood of developing osteoporosis. Weight-bearing exercise is best, however if your bones and joints are weak, try swimming instead.
After menopause, the risk of developing heart disease can be higher. Always maintain a well-balanced low-fat diet, with lots of nuts, seeds and fish. Regular check-ups with your healthcare professional will help you to keep an eye on your blood pressure and cholesterol.
If taking natural remedies in addition to HRT, remember to inform both your naturopath and doctor what each has prescribed.

Premature menopause

is menopause before the age of 40. This rare occurrence affects just one per cent of women, with around 10 to 30 per cent of cases linked to autoimmune disorders such as hypothyroidism, Crohn's disease or rheumatoid arthritis.

References available on request