The Ultimate Mini-Guide To Menopause
R. Lankester • March 20, 2018 • 5 min read
First published by The Mutton Club
Where does the word “menopause” come from?
The word “menopause” was first used in 1879. It is a combination of two Greek words – mens meaning “monthly”, and pausis meaning “cessation”.
Stages of menopause
There are three stages of menopause:
- Perimenopause – the 4 to 10 years before periods stop;
- Menopause – defined as occurring 12 months after your last period, occurring on average at the age of 51;
- Post menopause – the years that follow menopause.
Types of menopause
There are three types of menopause:
- Natural – happens between the ages of 40 and 58;
- Premature – happens before 40, usually due to an autoimmune disorder or genetics;
- Artificial or induced – affects one in four women and is caused by both ovaries being surgically removed, or after chemotherapy or radiation.
What happens during menopause?
Starting in perimenopause, hormone levels fluctuate. They don’t tend to drop steadily; they can suddenly spike or dip, often triggering menopause symptoms.
Symptoms of menopause
Symptoms can include:
- Hot flushes (flashes)
- Sweating
- Irregular periods
- Trouble sleeping
- Headaches
- Aching joints, muscles and feet
- Breast tenderness
- Weight gain
- Urinary incontinence
- Changes in skin and hair
- Irritability and forgetfulness
- Anxiety and feelings of insecurity
- Diminished sex drive
- Vaginal dryness
Getting help
You can try HRT (Hormone Replacement Therapy). It is standard, bio-identical and body-identical. Consult your doctor especially if symptoms are bad, but try other remedies first.
Alleviate symptoms naturally. Hot flushes may be helped by cutting down on chocolate, lemon, alcohol, caffeine, dried fruit, cheddar cheese, and food that contains sodium nitrate like processed meat.
Consider Nabta’s Perimenopause Test and get yourself the Perimenopause Luxury Selfcare Pack.
Other things to try
Consume chickpeas, linseed (flaxseed) and soy, which contain phytoestrogens, a compound similar to estrogen we begin to lose during perimenopause.
Eat less sugary or processed foods, lots of fruit and vegetables, and take regular exercise such as walking and yoga.
Pelvic floor exercises strengthen the pelvic area and reduce the risk of urinary incontinence.
Make sure your diet contains plenty of:
- Brain food: salmon, mackerel, sardines, fresh tuna, herring, trout, anchovies;
- Happy hormones: aduki beans, pinto beans, flageolet beans, kidney beans, black beans, lentils, green peas;
- Super foods and herbs: bee pollen, goji berries, spirulina, maca, black cohosh, sage, red clover;
- Energising food: sea buckthorn oil, organic coconut oil, ginseng, passionflower.
About The Mutton Club
The Mutton Club challenges stereotypes and changes perceptions. Think of midlife and menopause as a time of re-evaluation and regeneration as you embark on the exciting second half of your lives.
Find out more on Facebook (search “The Mutton Club”), Twitter (@TheMuttonClub) and Instagram (@TheMuttonClub), or visit the website – www.themuttonclub.com.
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Navigating Menopause: A Guide to Managing the Transition
[Menopause](https://nabtahealth.com/glossary/menopause/) is a natural and [inevitable stage in a woman’s life](https://nabtahealth.com/articles/nabta-health-celebrates-women-during-their-age-of-hope/) that marks the end of reproductive years. While it is a significant milestone, it can also bring about various physical and emotional changes. [Menopause](https://nabtahealth.com/glossary/menopause/) often presents a unique set of challenges, but with proper knowledge and strategies, it is possible to navigate this transition with grace and improved well-being. In this article, we will explore effective strategies for managing [menopause](https://nabtahealth.com/glossary/menopause/) and empowering women to embrace this new chapter in their lives. #### Understanding [Menopause](https://nabtahealth.com/glossary/menopause/) [Menopause](https://nabtahealth.com/glossary/menopause/) typically occurs between the ages of 45 and 55, with the average age being 51. It is defined as the permanent cessation of menstruation, which happens when a woman’s [ovaries](https://nabtahealth.com/glossary/ovaries/) stop producing eggs and her hormone levels, particularly estrogen and [progesterone](https://nabtahealth.com/glossary/progesterone/), decline. The transition to [menopause](https://nabtahealth.com/glossary/menopause/), known as [perimenopause](https://nabtahealth.com/glossary/perimenopause/), can last several years and is often accompanied by various symptoms that can range from mild to severe. #### **Managing Symptoms** **Hot Flashes and Night Sweats:** Hot flashes are one of the most common symptoms of [menopause](https://nabtahealth.com/glossary/menopause/). To manage them, try wearing light and breathable clothing, avoiding triggers like spicy foods and caffeine, and keeping your living and sleeping spaces cool. Deep breathing [exercises and meditation](https://nabtahealth.com/articles/effects-of-menopause-on-the-body/) techniques can also help reduce the intensity and frequency of hot flashes. **Hormone Replacement Therapy ([HRT](https://nabtahealth.com/glossary/hrt/)):** For women experiencing severe menopausal symptoms, hormone replacement therapy may be an option. [HRT](https://nabtahealth.com/glossary/hrt/) involves taking estrogen and, in some cases, [progesterone](https://nabtahealth.com/glossary/progesterone/) to alleviate symptoms. However, [HRT](https://nabtahealth.com/glossary/hrt/) should be approached with caution and under the guidance of a healthcare professional, as it carries potential risks and side effects. **Sleep Disturbances:** [Menopause](https://nabtahealth.com/glossary/menopause/) can disrupt sleep patterns, leading to [insomnia](https://nabtahealth.com/glossary/insomnia/) and daytime fatigue. Establishing a consistent sleep routine, creating a comfortable sleeping environment, and practicing relaxation techniques before bed can improve sleep quality. Avoiding caffeine and electronic devices close to bedtime is also recommended. **Mood Swings and Emotional Well-being:** [Menopause](https://nabtahealth.com/glossary/menopause/) can bring about mood swings, irritability, and feelings of sadness or anxiety. Engaging in regular exercise, such as yoga or brisk walking, can help stabilize mood and reduce stress. Prioritizing self-care, maintaining a support network, and seeking professional help, if needed, are essential for [maintaining emotional well-being](https://nabtahealth.com/articles/effects-of-menopause-on-the-body/) during this phase. **Bone Health:** Estrogen plays a crucial role in maintaining bone density. As estrogen levels decline during [menopause](https://nabtahealth.com/glossary/menopause/), women become more susceptible to [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/). To promote bone health, ensure an adequate intake of calcium and [vitamin D](https://nabtahealth.com/glossary/vitamin-d/) through a balanced diet or supplements. Engaging in weight-bearing exercises, such as strength training or dancing, can also help maintain bone density. **Vaginal Dryness and Sexual Health:** Reduced estrogen levels can [lead](https://nabtahealth.com/glossary/lead/) to vaginal dryness, discomfort during intercourse, and a decreased libido. Using water-based lubricants or vaginal moisturizers can alleviate dryness. Open communication with your partner and seeking guidance from a healthcare professional can help address concerns related to sexual health. #### **Lifestyle Adjustments** In addition to symptom management, adopting a healthy lifestyle can contribute to overall well-being during [menopause](https://nabtahealth.com/glossary/menopause/): **Balanced Diet:** A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports hormonal balance and provides [essential nutrients](https://awake-wellness.com/about-us). Limiting processed foods, sugar, and caffeine can help manage symptoms. **Regular Exercise:** Engaging in regular physical activity has numerous benefits during [menopause](https://nabtahealth.com/glossary/menopause/), including reducing hot flashes, improving mood, and maintaining bone health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises. **Stress Management:** [Menopause](https://nabtahealth.com/glossary/menopause/), coupled with other life stressors, can contribute to increased stress levels. Adopt stress management techniques like deep breathing, meditation, yoga, or engaging in hobbies to reduce stress and promote relaxation. **Smoking and Alcohol:** Smoking and excessive alcohol consumption can worsen menopausal symptoms and increase the risk of health problems such as [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/) and cardiovascular disease. Quitting smoking and moderating alcohol intake are vital for overall health during [menopause](https://nabtahealth.com/glossary/menopause/). #### **Conclusion** While [menopause](https://nabtahealth.com/glossary/menopause/) brings about significant changes in a woman’s life, it doesn’t have to be a time of suffering. By understanding the physical and emotional aspects of [menopause](https://nabtahealth.com/glossary/menopause/) and implementing management strategies, women can successfully navigate this transformative phase. Remember, each woman’s experience is unique, so it’s essential to work closely with healthcare professionals to develop a personalized approach to managing [menopause](https://nabtahealth.com/glossary/menopause/) effectively.
Effects of menopause on the body
You may have heard [menopause](https://nabtahealth.com/glossary/menopause/) is [different for every woman](https://nabtahealth.com/articles/nabta-health-celebrates-women-during-their-age-of-hope/). When [perimenopause](https://nabtahealth.com/glossary/perimenopause/) starts (typically sometime between 45 and 55 years), how long each stage of [menopause](https://nabtahealth.com/glossary/menopause/) lasts (there are three stages – [perimenopause](https://nabtahealth.com/glossary/perimenopause/), [menopause](https://nabtahealth.com/glossary/menopause/), and [postmenopause](https://nabtahealth.com/glossary/postmenopause/)), the effects of [menopause](https://nabtahealth.com/glossary/menopause/) on the body … And the effects of [menopause](https://nabtahealth.com/glossary/menopause/) on the mind. To confuse matters further, many early signs of [menopause](https://nabtahealth.com/glossary/menopause/) can be mistaken for other health conditions. And how [perimenopause](https://nabtahealth.com/glossary/perimenopause/) is diagnosed isn’t always consistent. Some [doctors will recommend](https://nabtahealth.com/product/menopause-wellbeing-consultation/) a series of blood tests to monitor hormone levels over time, while others will diagnose [perimenopause](https://nabtahealth.com/glossary/perimenopause/) based on physical symptoms. But there are some changes that happen to a menopausal woman’s body over time that can impact long-term health. It’s worth talking about these so that women can prepare for the symptoms and effects and [protect their health long-term](https://nabtahealth.com/articles/about-the-three-stages-of-menopause/). #### _‘Short-term’ effects of [menopause](https://nabtahealth.com/glossary/menopause/) on the body_ First, let’s talk about the ‘short-term’ effects of [menopause](https://nabtahealth.com/glossary/menopause/) on the body. When a woman is perimenopausal her hormones start to fluctuate due to the decline in reproductive hormones (estrogen and [progesterone](https://nabtahealth.com/glossary/progesterone/)) produced by her [ovaries](https://nabtahealth.com/glossary/ovaries/). These hormonal deficiencies [lead](https://nabtahealth.com/glossary/lead/) to many physical changes taking place in a woman’s body long before her ‘official’ [menopause](https://nabtahealth.com/glossary/menopause/). The physical changes and symptoms women experience due to the reduction in hormones can be unpleasant and debilitating. Common ‘short-term’ symptoms of [menopause](https://nabtahealth.com/glossary/menopause/) include: – Hot flashes / flushes – Night sweats – Irregular periods – Disturbed sleep – Urinary incontinence – Mood swings and anxiety – Low libido ‘Short-term’ is misleading here because for some women [these symptoms](https://nabtahealth.com/articles/about-the-three-stages-of-menopause/) can continue for several years. However, it’s important to differentiate between these common signs of [perimenopause](https://nabtahealth.com/glossary/perimenopause/) and early [postmenopause](https://nabtahealth.com/glossary/postmenopause/), and the long-term negative effects of [menopause](https://nabtahealth.com/glossary/menopause/) on the body. #### _What are the long-term effects of [menopause](https://nabtahealth.com/glossary/menopause/) on the body?_ Periods eventually stop completely (a woman is officially considered in [menopause](https://nabtahealth.com/glossary/menopause/) after 12 consecutive months of no periods) and for some women this finality can be emotionally tricky. The decline in estrogen has a profound impact throughout a woman’s body and can have serious implications for her health, the most significant of which are heart health and bone strength and density. [Osteoporosis](https://nabtahealth.com/glossary/osteoporosis/) is linked with estrogen deficiency, making postmenopausal women particularly prone to loss of bone mass and fragile bones that fracture easily. Studies show that [half of all women over 60](https://www.menopause.org.au/hp/information-sheets/osteoporosis) will suffer at least one fracture due to [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/). Estrogen also protects cardiovascular health by shielding against cardiovascular disease, high blood pressure, and controlling [LDL](https://nabtahealth.com/glossary/ldl/) (bad) [cholesterol](https://nabtahealth.com/glossary/cholesterol/) and [inflammation](https://nabtahealth.com/glossary/inflammation/). Ongoing low levels of estrogen mean menopausal and postmenopausal women are at higher risk of developing coronary heart disease or a stroke. Long-term hormone deficiency also increases a woman’s risk of chronic health conditions including type 2 diabetes, dementia, and bowel cancer. Other [long-term side effects](https://nabtahealth.com/articles/menopause-the-symptoms-nobody-talks-about/) of [menopause](https://nabtahealth.com/glossary/menopause/) include hair loss, loss of skin elasticity and wrinkles, dark spots and dry skin, [insomnia](https://nabtahealth.com/glossary/insomnia/), decreased muscle mass, vaginal dryness, weight gain, depression, brain fog, and joint and muscle pain. #### _[HRT](https://nabtahealth.com/glossary/hrt/) to treat effects of [menopause](https://nabtahealth.com/glossary/menopause/) on the body_ [HRT](https://nabtahealth.com/glossary/hrt/) replaces the hormones the body is no longer producing. The hormone treatment includes estrogen, and sometimes [progesterone](https://nabtahealth.com/glossary/progesterone/), and is given as a skin patch, gel, spray, or pill. Research has shown that for most women who take [HRT](https://nabtahealth.com/glossary/hrt/) the benefits outweigh the risks with their [perimenopause](https://nabtahealth.com/glossary/perimenopause/) [symptoms improving within 3-6 months](https://nabtahealth.com/articles/menopause-the-symptoms-nobody-talks-about/) of starting [HRT](https://nabtahealth.com/glossary/hrt/). And taking [HRT](https://nabtahealth.com/glossary/hrt/) reduces the risk of developing [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/), cardiovascular disease, type 2 diabetes, bowel cancer, osteoarthritis, and other health conditions due to hormone deficiency.
Did you know that ‘menopause’ translates to ‘Age of Despair’ in Arabic? That label stops now with Nabta
#### Nabta Health celebrates women during their ‘Age of Hope’ You may notice a shift in the language we use for [](https://nabtahealth.com/health-goals/i-think-im-going-through-perimenopause/)[perimenopause](https://nabtahealth.com/glossary/perimenopause/), [menopause](https://nabtahealth.com/glossary/menopause/), and post-[menopause](https://nabtahealth.com/glossary/menopause/) at Nabta Health; \[Age of Despair\] is now \[Age of Hope\]. You will see this evolution reflected on our Aya app, throughout our information hub and across all our communications. And it is our hope that with this shift, [menopause](https://nabtahealth.com/glossary/menopause/), a natural biological [process in every woman’s life](https://nabtahealth.com/articles/getting-started-with-nabta-health-your-101-guide-to-perimenopause-and-menopause/), will start to be celebrated as a time of renewal, transformation, and even improved social status. #### _Age of Hope. What’s in a word?_ Nabta supports women throughout their healthcare journey. We help women overcome physical and mental barriers and enable them to [lead](https://nabtahealth.com/glossary/lead/) a healthy and confident life. And we celebrate every stage of a woman’s life, from periods and [puberty](https://nabtahealth.com/glossary/puberty/), to pregnancy, postpartum, [perimenopause](https://nabtahealth.com/glossary/perimenopause/) and beyond. Doing this effectively sometimes means challenging taboos, negative or damaging beliefs, and overcoming stigmas. And in certain cases, it means championing more positive ways to communicate universal experiences. We recognise the part language plays in shaping and defining how whole societies think about a subject. #### _Nabta Health champions a positive women’s health experience_ 51% of the world’s population will [go through](https://nabtahealth.com/articles/getting-started-with-nabta-health-your-101-guide-to-perimenopause-and-menopause/) [menopause](https://nabtahealth.com/glossary/menopause/) and each woman’s experience of how [menopause](https://nabtahealth.com/glossary/menopause/) affects her own mind and body is deeply personal and unique to her. This is mirrored in cultural attitudes to [menopause](https://nabtahealth.com/glossary/menopause/), which differ across the globe, and in some cases across communities. [Studies](https://www.pghr.org/post/menopause-understanding-the-implications-of-society-and-culture) show that our culture and its influence on the way we approach [menopause](https://nabtahealth.com/glossary/menopause/) has a powerful effect on how women experience emotional and physical perimenopausal symptoms. And whether [menopause](https://nabtahealth.com/glossary/menopause/) is seen as a positive or negative event. In those societies with a more positive cultural attitude towards [menopause](https://nabtahealth.com/glossary/menopause/), and where aging is viewed positively, women report fewer symptoms of [menopause](https://nabtahealth.com/glossary/menopause/). In these societies the post-reproductive years are widely viewed as a positive transition into a stage of life crucial to society: older, experienced, and wise women with [energy to spare](https://nabtahealth.com/articles/perimenopause-weight-gain/). #### _Move over ‘age of despair’_ For many years the word for ‘[menopause](https://nabtahealth.com/glossary/menopause/)’ in Arabic has literally translated to ‘age of despair’. This expression is thought to be linked with the end of childbearing years, as if a woman’s value is defined by her youth and fertility. Her usefulness and attractiveness linked with her ability to produce children. The message of misery and hopelessness was hard to ignore. #### _Finding optimism in [menopause](https://nabtahealth.com/glossary/menopause/)_ Nabta hopes that in challenging this limiting terminology, and all its negative connotations, we can begin to celebrate this new stage in a woman’s life as one of hope, regeneration, and renewal. Nabta’s initiative is reflected by a recent campaign in Saudi Arabia. A sanitary products brand aimed to change the perceptions of [menopause](https://nabtahealth.com/glossary/menopause/) in the Middle East because 81% of Saudi women surveyed believed the word for [menopause](https://nabtahealth.com/glossary/menopause/) should be changed to something more positive such as, [“renewal, reflection, wisdom or creativity”.](https://www.campaignlive.co.uk/article/tena-bids-rebrand-menopause-women-middle-east/1709590) Nabta is reimagining women’s health. From periods and [puberty](https://nabtahealth.com/glossary/puberty/), to pregnancy, postpartum, [perimenopause](https://nabtahealth.com/glossary/perimenopause/) and beyond, Nabta Health offers a new, holistic model of healthcare that is built around you and your health goals.