The dictionary defines menopause as “the time in a woman’s life when menstruation diminishes and ceases, usually between the ages of 45 and 50.” It is identified as not having a period for one year. Perimenopause (peri is Latin for “around or near”) is the time prior to the cessation of menstruation when you experience hormonal changes and you are still having periods. Many doctors now refer to perimenopause as the menopausal transition. So I will also refer to it as the same. Postmenopause is the time after menopause when the symptoms of estrogen absence appear.
Going through the menopause transition is the reverse of puberty. Puberty was the transition in your life when your hormones were gearing up for your reproductive years to come. Remember your first period? Emotional outbursts, swollen breasts, restless nights, and feeling bloated? Now, at the menopausal transition you may experience many of the same symptoms, but for different reasons. Instead of “turning on” your hormones, your body is now “turning off” your hormones. Many women who had difficult puberties have challenging menopause. Women who got through adolescence easily often have the same experience with menopause. We are all different and menopause is no exception.
So how do you know you are going through menopause?
Let’s identify your symptoms. You may have one, some or all at different stages of menopause. Sixty to eighty percent of women experience mild to moderate symptoms, 10-20 percent suffer from severe symptoms, and 10-20 percent have no symptoms. Your symptoms can be a guide to what is happening in your body. These clues are the hard evidence you will need when deciding what course of action you may wish to exercise.
Do you experience any of these symptoms?
• Weight gain
• Mood swings
• Night sweats
• Heart palpitations
• Changes in your period
• Migraine headaches
• Bladder changes
• Vision changes
• Joint aches
• Nail and tooth problems
• Breast tenderness
• Memory loss
• Hot flashes
• Sleep problems
• Loss of libido
• Dry vagina
• Hair and Skin changes
These are all messages from your body.
If you are experiencing one or many of these “changes” you may be perimenopausal, menopausal, postmenopausal or having symptoms from surgical menopause (hysterectomy). You are not alone; 44 million women are going through similar transitions with 4,000 a day joining the club.
If you suspect that you are going through one of the stages of menopause, call you doctor and request a FSH (Follicle Stimulating Hormone) blood test. The results of this test will allow you and your doctor to determine how best to treat your symptoms.
While waiting for test results, start an exercise program. Regular exercise can improve the symptoms of menopause. It helps regulate weight, benefits your heart and bones, and contributes to a sense of overall well-being and improvement in mood.
Document your symptoms, develop a strong relationship with your health care provider, and discuss treatment options.
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I suffered through really heavy periods to no periods during perimenopause. The doctor had me take the blood test and it said I was postmenopausal. 2 weeks later I had another period so they did an endometrial biopsy which came back negative. She said I may have a few more periods. I’m confused about the bood levels showing I’m postmenopausal but I still have a period once in a while. Also, I’ve gained 40 pounds over the past 8 years(now 48). I eat less than I did before and still get the same amount of exercise. It is very frustrating. Any little majic pill out there to boost the metabolism? Frustrated in Houston!
Dear Frustrated in Houston,
Thank you for writing.
I am sorry to hear you are on the ‘irregular period roller coaster ride’ that is the hallmark of perimenopause.
If you feel you need a second opinion from a certified menopause practitioner/doctor, The North American Menopause Society can provide you a list in your area.
http://www.menopause.org/ReferralService.aspx
Just enter your zip code, and voila – an expert in your area.
My co-author did an excellent interview about irregular periods:
http://menopausemakeover.com/2010/02/15/irregular-periods-during-perimenopause/
It can be frustrating when you are so close to 12 months without a period, then you get one. I went back on birth control pills to avoid this aggravation and to manage hot flashes. But we are all different. A second opinion may sooth your frustrations.
I too suffered from weight gain. There is no magic pill, but there is a magic formula! The Menopause Makeover 8-step 12-week plan changed my life. Here are a few highlights to get you started.
Eat every 3-4 hours. Each meal should include lean protein (chicken, turkey, fish, low fat cottage cheese, low fat string cheese, egg whites, protein powder), low glycemic carbs (brown rice instead of white bread, brown rice instead of white rice, yams instead of potatoes, lots of veggies and fruits) and healthy fats (olive oil). Limit alcohol to one drink per day and no smoking.
This way of eating will get your metabolism going again to burn calories. Since we are aging our metabolism is slowing. Also we are losing muscle mass = burning less calories. Throw in stress (cortisol hormone) and weight gain can be frustrating losing self esteem.
Also, eating LESS can set your body into survival mode, holding on to every pound. Click here and find out your average actual metabolism:
http://menopausemakeover.com/toolbox/full-body-analysis/
You should not be less than 1200 calories per day. I coach women daily that are not eating enough. Once they start eating every 3-4 hours honoring The Menopause Makeover Food Pyramid strategy (summarized above), the weight falls off.
Start exercising most days of the week. Just wearing a pedometer and walking 10,000 steps a day can equal a 5 pound monthly weight loss
Change up your exercise if you are already working out most days of the week. Try a new way of exercising, or increase your duration and/or intensity.
Start pampering yourself. Take time for YOU. Menopause means
Me-No-Pause.
Ask for support. Surround yourself with loving people.
We are all different. No one menopause symptom treatment plan works for
everyone. We must change the way we eat during menopause to accommodate a slower metabolism, and add daily exercise.
I have an online support group – some menopausal women and some not – doing The Menopause Makeover food and exercise portion of the plan with great
success. After 12 weeks, most of the women have lost 15-25 pounds depending on their goals.
http://community.eharlequin.com/content/menopause-makeover
Congrats on wanting to take control of your health.