Menopause, defined as cessation of menstruation for 12 consecutive months, signals a transition in a woman’s life from her reproductive years and includes physiological changes of loss of ovarian function and decline in circulating blood estrogen levels. This condition typically occurs between the ages of 45 and 55 years.
Menopause, defined as cessation of menstruation for 12 consecutive months, signals a transition in a woman’s life from her reproductive years and includes physiological changes of loss of ovarian function and decline in circulating blood estrogen levels. This condition typically occurs between the ages of 45 and 55 years.
Perimenopause is the transition to menopause and can last for years prior to the onset of menopause. During perimenopause, estrogen levels start to decline. The symptoms of perimenopause/menopause include irregular menstrual cycles, hot flashes, night sweats, vaginal dryness, urinary urgency, sleep disturbances, mood changes, decreased libido, weight gain.
Other changes related to decreased estrogen levels include slowed metabolism, loss of bone density, weakening of pelvic support structures, and increased cardiovascular risks.
Maintaining healthy lifestyle habits can help minimize risk for cardiovascular disease. This can include avoidance of alcohol, tobacco and caffeine, regular exercise, appropriate sleep (7–8 hours per night), and following a plant predominant diet full of vegetables, fruit, whole grains, nuts, seeds and legumes.
Following a plant-based diet can also improve vasomotor symptoms. A recent study demonstrated that plant-based diets rich in soy (soybeans) reduced menopause symptoms, especially hot flashes. It should be noted that the benefits of soy isoflavones are seen in unprocessed or minimally processed forms of soy such as soybeans, tofu, tempeh and soy milk.
Regular exercise can decrease cardiovascular risk, reduce perimenopausal and menopausal symptoms, improve mood and sleep, prevent weight gain, and strengthen bones. Women should exercise at least 150 minutes per week with at least two days of strength training.
In clinical studies, the plants black cohosh and red clover have been consistently shown to reduce menopausal symptoms. Some other herbs that have shown positive benefits include vitex (chasteberry), ginseng and evening primrose oil.
Conventional treatment for menopausal symptoms with hormone replacement therapy (HRT) may be appropriate for some women. This should be determined on an individual basis with shared decision making with a trusted health care professional, such as your primary care clinician or gynecologist.
Some benefits of HRT include a reduction of menopausal symptoms and improved quality of life. Risks of HRT include increased risk of endometrial cancer, cardiovascular disease, blood clots, stroke, gallstones, dementia and breast cancer (with long-term use). Combining lifestyle modifications with HRT can minimize these risks. Women with a uterus should take progesterone with estrogen to reduce risk for endometrial cancer. Limiting duration of HRT use can reduce risk for breast cancer. Risks can also be reduced by taking the lowest effective dose of HRT or using patches or vaginal products instead of pills.
With implementation of healthy lifestyle habits such as regular exercise, sleep, a plant-based diet, and trust in God, my night sweats ceased. I also increased my intake of soy with tofu and soymilk. My perimenopause journey continues but I rest in the comfort of staying informed and knowing that God is with me along the way.
Dr. Christina Wells is a physician who specializes in family medicine and serves as health ministry director for the Lake Region Conference.
