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At menopause, the ovaries start to produce less estrogen and progesterone and this decrease stops menstruation. As a consequence, osteoporosis appears, accumulation of fat around the waist, and the skin and hair become dry and lose their shine. Due to an alteration that occurs in the hypothalamus, hot flashes and vaginal dryness appear and with the decrease of dopamine and serotonin, mood disorders and depressive symptoms also appear.
These hormonal changes are scheduled to happen in a woman's life at around 50 years of age, but they can appear before 40, although it is more common between 45-55 years of age. Menopause is characterized by the absence of menstruation for 1 year, however the most common is that before this cessation, menstruation is irregular, with increased blood flow and with very short or very long cycles.
Phases and hormonal changes of Menopause
Menopause is when a woman goes 1 year without menstruating, but this does not happen abruptly, with a period of change that can last 2-5 years. This phase of change can be divided as:
- Pre-menopause: period when the woman has a normal menstruation, the hormones have not yet decreased, but symptoms such as irritability, dry skin and insomnia appear;
- Perimenopause: also called climacteric, it includes all the time before and after the last menstruation, since the period when hormones start to decrease;
- Post-menopause: includes part of perimenopause, and begins the next day after the last day of your last period.
As the quantity and quality of eggs decreases, after the age of 45, the ovaries start to produce less hormones, which leads to a decrease in progesterone and estrogen in the blood. As a consequence of this, the woman's body goes through the following changes:
- Pre-menopause: estrogen reaches its greatest amount in the middle of the menstrual cycle, and then falls after ovulation, while progesterone levels begin to rise. If the egg is not fertilized, both estrogen and progesterone suddenly drop, giving rise to menstruation.
- Perimenopause: estrogen continues to be produced by the ovaries, but ovulation does not happen every month, so there is not always progesterone in the blood and whenever there is no progesterone, there is no menstruation.
- Post-menopause: the ovaries no longer produce estrogen or progesterone, and thus there is no menstruation.
Physical changes of Menopause and how to deal with them
The lack of estrogen in the blood affects organs and systems, causing changes in the skin, hair and bones. In general, to combat these symptoms and improve the woman's quality of life, hormone replacement therapy or natural supplementation with soy is suggested, as it contains phytoestrogens that offer the body small doses of hormones similar to the estrogen produced by body, which reduces the symptoms of menopause. In addition, it is important to prefer organic foods that are rich in phytohormones, such as yams.
Check out the following video on how to go through menopause more smoothly:
Below are the body changes and how to deal with each one:
1. Heat waves
Hot flashes can happen several times a day, leaving the woman's skin moist. This is because brain chemistry alters the temperature control center, which is the hypothalamus. The body temperature control point changes, which triggers a dilation of blood vessels and sweating.
What to do: Hormone replacement is essential, but wearing light clothing and having a hand towel close by can be helpful in drying yourself out whenever necessary. Having a well-ventilated environment, a fan or air conditioning in the hottest places is also a good strategy for feeling good at home. See more options here.
2. Skin
The skin becomes drier, more flaccid and thinner, also becoming more sensitive to the sun, with greater chances of dark spots appearing in the areas exposed to the sun, and of more serious damage, such as skin cancer. Some women may have more oily skin and pimples, due to the increase in testosterone that causes the sebaceous glands to produce more oil.
What to do: You should always use body moisturizer after bathing, prefer to bathe in cold water, use liquid soap or moisturizing action and avoid being exposed to the wind. To solve the oiliness of the facial skin, facial exfoliation should be performed weekly, and the skin cleaned daily, applying moisturizing gel every day. Drying pimple gel can also help dry out pimples more quickly. In addition, anti-wrinkle creams are also welcome to help firm the skin. See more options here.
3. Hair
There is a tendency for hair loss and the appearance of hair in unusual places, such as the face, chest and abdomen. Some strands of hair that are lost are not replaced because the hair follicle ceases to function, thus the woman may have thinner, thinner hair. Hair also becomes more brittle and dull, due to the presence of testosterone that circulates in the blood, without estrogen.
What to do: Capillary hydration should be carried out weekly with moisturizing products, such as avocado or Argan oil. Applying a serum to damp strands after washing can help to unite the cuticles at the ends of the hair, with less risk of split points and breakage. How to moisturize different types of hair.
4. Accumulation of fat in the belly
There is a change in the shape of the female body, and the fat previously located on the hips and thighs, starts to be deposited in the abdominal region. In addition, body metabolism decreases little by little, with a greater tendency to accumulate fat.
What to do: It is necessary to reduce the consumption of foods rich in fat and sugar, and increase the level of physical activity. Exercises that strengthen your back and abs are especially recommended, but aerobics such as running and cycling are also great for stimulating the burning of localized fat. See how to lose belly in menopause.
5. Heart and blood vessels
Due to the decrease in estrogen there is an increased risk of cardiovascular disease because estrogen improves heart function by increasing the ability to pump blood efficiently, in addition, it also keeps the flexible blood vessels dilated and the pressure low. Thus, with its decrease, the heart becomes less efficient and blood vessels tend to accumulate more atheroma plaques, as a consequence, there is a greater risk of infarction.
What to do: Hormone replacement can decrease the risk of heart attack.
6. Bones
The bones become more fragile and brittle, a situation called osteoporosis, because the low concentration of estrogen makes the bones more sensitive to the action of the parathyroid, making the bones break more easily at menopause. Thin, white women are the most likely to suffer from osteoporosis, because estrogen is also produced by fat cells, which ends up favoring stronger bones.
What to do: In addition to consuming more calcium, your doctor or nutritionist may recommend supplementing calcium and vitamin D. Regular exercise is also a good strategy. Check out more tips in this video:
7. Muscles and joints
As estrogen is reduced and it helps the absorption of calcium in the blood, there is less estrogen and there is less calcium available for muscle function. Thus, women may experience cramps at night.
What to do: It is recommended to increase the consumption of foods rich in calcium and to practice physical exercise such as weight training or another that has a bone impact, such as running, because the impact favors bone recovery.
8. Mood swings
The decrease in estrogens also affects female mood because the body starts to produce less serotonin and dopamine, which are linked to symptoms such as sadness, melancholy and depression.
What to do: One of the biggest producers of serotonin is the intestine, so by ensuring good intestinal functioning by exercising, drinking water properly and consuming fiber, it is possible to have an increase in the feeling of well-being. Doing activities you enjoy also helps to increase emotional well-being.
9. Difficulty concentrating
In this phase, women may have less ability to concentrate, short-term memory failures and loss of attention. This is because estrogen influences brain activity, acting on blood vessels, also the brain. Estrogen also acts on neurotransmitters, which are essential for memory.
What to do: The doctor or nutritionist may suggest omega 3 supplementation that improves brain function. Practicing mental exercises like sudoku, puzzle and word search is also indicated because the greater the brain stimulus, the better its functioning.
10. Insomnia
The lack of estrogen leads to night sweats that also cause frequent awakenings, in addition to the restless legs syndrome that can start to appear.
What to do: Passionflower tea can calm anxiety and help you sleep better, as can valerian capsules, and it is recommended to take 150-300 mg before bedtime. See more options here.