Menopause is a natural stage in every woman's life, marked by the end of menstrual periods and the loss of the ability to become pregnant. This transition occurs when the ovaries stop producing eggs for fertilisation and is confirmed after a woman has gone without menstruation for 12 consecutive months.
The hormonal changes associated with menopause can impact physical, emotional, mental, and social well-being. Symptoms may include hot flashes, night sweats, and weight gain. In this article, we will explore menopause in detail, including the duration of symptoms. To fully understand menopause, we must first look at its different stages.
Also Read: Cervical Health In Your 20s, 30s, 40s, And Post-Menopause: Explained
Understanding Perimenopause, Menopause And Postmenopause
In an interaction with the OnlyMyHealth team, Dr Sonamm Tiwari, Consultant Gynaecologist and Obstetrician, Hiranandani Hospital Vashi - A Fortis Network Hospital, describes perimenopause, saying that the changes that take place up to the point of menopause are important and are referred to as perimenopause.
She says, "The menopausal transition can last up to 10 years before a woman enters menopause. This transition is often observed in the 45–55 age group. However, this duration also depends greatly on the woman's lifestyle, e.g., ethnicity, smoking, alcohol consumption, junk food, exercise, etc. It can therefore be said that perimenopause affects every woman differently."
Dr Tiwari explains that the transition to menopause is primarily the result of a decline in oestrogen and progesterone, i.e., the hormones produced by the ovaries that regulate the menstrual cycle.
"This hormonal imbalance leads to changes in your metabolism, body shape, bone health, heart health, etc. Your doctor may advise you to check your follicle-stimulating hormone (FSH) and estradiol (E2) levels to rule out other causes for your symptoms," she adds.
Postmenopause, as the name suggests, is the period after menopause. This stage remains for the rest of one's life, according to Cleveland Clinic. Some menopausal symptoms continue to linger during this stage, which include fluctuating weight, hot flashes, vaginal dryness, and sleep problems.
But the real question is: how long do symptoms last after menopause, and do they ever really end?
So Menopause Symptoms Ever End?
In general, the menopause transition can take up to 14 years for some individuals, according to the National Institute on Aging.
"The duration can depend on lifestyle factors such as smoking, age at which it begins, and race and ethnicity. During perimenopause, the body's production of oestrogen and progesterone, two hormones made by the ovaries, varies greatly," the health body shares.
Medical News Today reports that some symptoms, including hotflashes, can last 4.5 years on average and 7.4 years in total, as shown in a study published in the journal JAMA Internal Medicine.
Also Read: Premature Menopause: Understanding Health Risks And Symptoms To Watch Out For
Can Menopause Symptoms Be Managed?
While symptoms of menopause cannot be completely prevented, they can be managed with various lifestyle remedies. According to Dr Tiwari, here are some steps you can take:
Healthy diet
During menopause, a woman may experience a loss of bone density and strength, which is why calcium and vitamin D are a must-have as they are associated with good bone health. Either supplements or a diet rich in these nutrients are associated with a lower risk of osteoporosis or weak bones. Foods such as green leafy vegetables, dairy products, tofu, etc. are rich sources of calcium. Sunlight, oily fish, cod liver oil, and vitamin D supplements should also be considered to prevent the bone loss that can occur during menopause.
Healthy lifestyle
Not keeping your weight in moderation can lead to problems such as obesity, high cholesterol, heart disease, and diabetes. Low-calorie fruits and vegetables will help you feel full and assist with weight loss and maintenance. Reduce saturated fats, trans fats, fried foods, and foods high in sugar.
Avoid triggers
Avoid screen time or triggers such as caffeine, alcohol, sugar, or certain foods that may trigger mood swings and sleep disturbances.
Exercise regularly
Regular exercise helps to improve energy and metabolism, reduce stress, sleep better, and is easy on the joints. It can also protect against weight gain and various diseases. Complete 150 minutes of endurance exercise each week.
"If menopausal symptoms are too severe, consider hormone therapy. See your gynaecologist for an examination and to prescribe the most appropriate medication for you," Dr Tiwari advises.