Menopause is a new stage of life. Its stages and symptoms

Biologically, menopause occurs due to the depletion of follicles in the ovaries. Every woman is born with a limited number of follicles and their number decreases with age. When the number of follicles becomes insufficient to support regular monthly cycles, periods become irregular and eventually stop altogether. In addition, decreased estrogen levels affect many body functions, as this hormone is involved not only in reproductive processes, but also in maintaining bone density, regulating skin elasticity and moisture, and maintaining cardiovascular health.

Genetics can also play a role in determining the age of menopause. For example, if a woman's mother or sisters experienced early menopause, there is a chance that she too will experience menopause earlier. Also, certain lifestyle factors, such as smoking, can trigger the onset of menopause. Surgery to remove the ovaries (ovariectomy) or certain medical procedures, such as chemotherapy or radiotherapy, can also cause early menopause.

Menopause is a natural part of life, but its symptoms can be intense and disruptive to daily life. Therefore, it is important to understand this process and be aware of the available ways to manage symptoms, including hormone replacement therapy, a healthy diet, regular physical activity, and psychological support. It is important to consult with a healthcare professional to find the best way to reduce menopause symptoms and ensure overall well-being during this transitional phase of life.

Stages of menopause

The menopause process is divided into several stages: perimenopause, menopause and postmenopause. Each of these stages is characterized by different hormonal changes and symptoms that women experience as they transition from reproductive to non-reproductive age.

STAGE I. PERIMENOPAUSE

Perimenopause is the first stage of the menopause process, which usually begins several years before the official menopause. During this period, the function of the ovaries begins to slowly decline, which leads to a decrease in the production of estrogen and progesterone. This fluctuation in hormone levels causes a variety of symptoms, such as irregular menstrual cycles, hot flashes, night sweats, mood swings, insomnia, decreased libido, and vaginal dryness. The duration of perimenopause can vary greatly, from several months to several years, depending on the individual characteristics of a woman's body.

PHASE II. MENOPAUSE

Menopause is officially considered when a woman has not had a period for 12 consecutive months. The average age of menopause is around 51, but this can vary widely. This stage marks the final cessation of ovarian function and a significant decrease in estrogen and progesterone. Menopause can also be confirmed by medical tests that show increased levels of follicle-stimulating hormone (FSH) because the ovaries are no longer producing enough estrogen.

PHASE III. POSTMENOPAUSE

Postmenopause begins after a woman has not menstruated for one year. This stage lasts until the end of life. Hormone levels stabilize at a low point and many perimenopausal symptoms gradually subside. However, a lack of estrogen can affect many aspects of health in the long term. For example, women become more vulnerable to osteoporosis due to reduced bone density, cardiovascular disease due to altered lipid profiles, and increased risk of vaginal and urinary tract infections due to thinning and dryness of the mucosa.

All three stages of menopause are associated with significant hormonal changes that affect both a woman's physical and emotional health. Therefore, it is important to be aware of possible symptoms and management strategies.

Physical and psychological symptoms of menopause

Menopause can cause a variety of physical and psychological symptoms that can vary greatly in intensity and nature. These symptoms are related to changes in hormone levels, especially a decrease in estrogen and progesterone, which affect many body functions.

PHYSICAL SYMPTOMS

Physical symptoms are most common during menopause.

• Hot flashes, which cause a sudden feeling of warmth, usually in the upper part of the body, accompanied by flushing and sweating. Hot flashes can last from a few seconds to a few minutes and often occur at night, causing night sweats and disturbing sleep. As a result of these disorders, women often experience fatigue and lack of sleep, which can have further negative effects on their daily life.
• Vaginal dryness and discomfort during intercourse. Decreased estrogen levels affect the vaginal mucosa, reducing its moisture and elasticity.
• Urinary tract symptoms such as frequent urination, incontinence and an increased risk of urinary tract infections may occur.
• Decreased estrogen levels during menopause can contribute to the development of osteoporosis, as estrogen helps maintain bone density.
• Joint and muscle pain, headaches, and skin changes such as dryness and decreased elasticity may occur.

PSYCHOLOGICAL SYMPTOMS

Psychological symptoms are also significant during menopause.

• Women may experience mood swings, depression and increased anxiety. These emotional symptoms can be related to hormonal changes, as well as life changes that often coincide with menopause, such as children leaving home (empty nest syndrome), career changes, or relationship changes.
• Cognitive symptoms such as memory problems, reduced concentration and difficulty making decisions may also occur. These symptoms can be very disturbing and affect a woman's daily life and work.

It is important to emphasize that every woman experiences menopause differently, and the intensity and nature of symptoms can vary greatly. For some women, menopausal symptoms are mild and short-lived, while for others they can be intense and last for years. For this reason, individualizing symptom management strategies is important. Lifestyle changes such as a healthy diet, regular physical activity, adequate rest, and stress management can help reduce symptoms. In addition, medical interventions such as hormone replacement therapy may be helpful in some women to relieve more severe symptoms and improve quality of life. It is important for women to consult their healthcare professionals for appropriate help and advice during menopause.

Nutrition recommendations

Nutrition during menopause is a critical factor that can help manage various symptoms and improve overall health and quality of life. During this period, a woman's body undergoes significant hormonal changes that can affect bone health, cardiovascular system, metabolism and general well-being. Therefore, proper nutrition can help mitigate these changes and reduce the symptoms associated with menopause.

• Adequate intake of calcium and vitamin D is particularly important for bone health. A drop in estrogen levels during menopause can lead to a decrease in bone density, increasing the risk of osteoporosis and bone fractures. Therefore, it is recommended to consume adequate amounts of calcium (about 1200 mg per day) from food sources such as dairy products, leafy green vegetables, tofu, almonds and sardines. Vitamin D helps the body absorb calcium, so it is important to get about 600-800 IU (international units) of vitamin D per day. This can be achieved through vitamin D supplements or foods such as fatty fish, egg yolks.
• Protein is also important during menopause because it helps maintain muscle mass and strength, which can decline with age and hormonal changes. It is recommended to include a variety of protein sources such as lean meat, fish, legumes, nuts, seeds and dairy products. On average, women are recommended to consume about 1-1.2 grams of protein per kilogram of body weight per day.
• Healthy fats, especially omega-3 fatty acids, are good for cardiovascular health. Omega-3 fatty acids can help reduce inflammation and lower blood cholesterol. Good sources include fatty fish such as salmon, mackerel and sardines, as well as chia seeds, flax seeds and walnuts. It is recommended to avoid saturated and trans fats, which can increase the risk of heart disease.
• Fluid intake is also very important, as menopause can lead to increased sweating and night sweats, so it's important to stay well hydrated. It is recommended to drink about 8 glasses of water a day, as well as to consume more liquid foods such as fruits and vegetables.
• Fiber is essential for healthy digestion and can help control weight, which can be more difficult to control during menopause due to hormonal changes. Foods high in fiber include fruits, vegetables, whole grains, nuts, and seeds. It is recommended to consume about 25-30 grams of fiber per day.
• Nutrient-dense foods like fruits and vegetables are important because they provide many vitamins, minerals, and antioxidants that help maintain overall health and reduce the risk of chronic disease. Fruits and vegetables of different colors ensure the consumption of a variety of beneficial nutrients.
• Limiting your intake of sugar and refined carbohydrates is important for weight control and heart health. Refined carbohydrates, such as white flour and sugar, can cause rapid swings in blood sugar levels, which can increase cravings and contribute to weight gain and an increased risk of type 2 diabetes.
• Cutting back on caffeine and alcohol can also help ease some menopausal symptoms, such as hot flashes and trouble sleeping. Although small amounts of these substances may be tolerated, it is important to monitor how they affect individual symptoms and reduce their use if necessary.

In general, a balanced, varied and nutritious diet is recommended during menopause to help maintain health, manage symptoms and ensure a good quality of life. A consultation with a dietitian or health care professional can help you create an individualized nutrition plan that meets your specific needs and medical condition.

Information sources

1. The Menopause Guidebook
2. "Our Bodies, Ourselves: Menopause"
3. "Menopause Matters: Your Guide to a Long and Healthy Life"
4. The Wisdom of Menopause

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