Menopause is a hurdle for women. Keep these in mind to make menopause more comfortable.

Science expert: Zhang Yanyan

Unit: Zhongshan Traditional Chinese Medicine Hospital

Menopause is a special stage that every woman must face in her life journey. It quietly changes women's physical and psychological state. Understanding menopause and mastering coping methods can help women get through this period more calmly and embrace a comfortable life. Let us learn about it together below.

1. Understanding menopause

Menopause, medically known as perimenopause, usually occurs between the ages of 45 and 55, but due to individual differences, some people may enter earlier or later. During this stage, women's ovarian function gradually declines, estrogen secretion is greatly reduced, and a series of physical changes ensue. Objectively understanding menopause is the first step for women to calmly cope with this stage.

2. Physical and mental changes in menopausal women

2.1 Menstrual disorders

Menstrual disorders are one of the typical signs of menstruation. During this period, women's menstrual volume may gradually decrease, and the menstrual cycle becomes irregular, from the original monthly visit to once every few months, until finally menstruation stops.

2.2 Hot flashes and excessive sweating

Women may suddenly feel a heat flow from the chest to the neck and face without warning. Their skin will instantly turn red and they will sweat profusely. This situation will be more obvious at night. Frequent hot flashes will often affect women's sleep and make them toss and turn.

2.3 Reproductive system changes

Vaginal dryness and pain during sexual intercourse trouble many menopausal women, which not only affects their sexual satisfaction, but may also cause psychological anxiety in women. At the same time, their urinary system becomes fragile, and frequent urination, urgency and even urinary incontinence occur from time to time, causing many inconveniences to women's daily lives.

2.4 Osteoporosis

A decrease in estrogen levels will accelerate bone loss and cause osteoporosis. Women may experience back pain due to some very common actions, such as a simple cough or bending over to pick up something, which may even increase the risk of fractures.

2.5 Psychological Fluctuations

The psychological changes in menopausal women are no less than the physiological changes. The decrease in estrogen will affect the balance of neurotransmitters, leading to drastic mood swings. Women often feel anxious for no reason and worry too much about small things in life, such as worrying about the health of their family and the future of their children. They are in a tense state all day long. Depression also often occurs. Women will feel inexplicably sad and lost, and in severe cases even have negative suicidal thoughts. In addition, memory loss, sleep disorders, inattention, dizziness and headaches will further aggravate women's psychological problems, making women listless during the day, difficult to control their emotions, and fall into a vicious circle.

3. The secret of women going through menopause calmly

3.1 Emotion Regulation

Menopausal women are prone to mood swings, so it is extremely important to learn to regulate their emotions. First, you need to learn to identify your own emotions. When you feel irritable or depressed, you need to be aware of it in time. Try to find a quiet corner to sit down, close your eyes, take a few deep breaths, and slowly calm your mind to regain control of your emotions. At the same time, you can share your feelings with your family and friends. Don't always keep your worries to yourself. Find someone you trust to talk to, even if it's just a complaint, it can help relieve your depression. In addition, you can learn some professional relaxation techniques, such as meditation and yoga. For example, every morning or before going to bed, sit cross-legged on a comfortable mat, relax your muscles, and meditate for 15 to 20 minutes to improve your peace of mind.

3.2 Nutritional supplementation

Reasonable nutritional intake is the "stabilizer" of the menopausal female body. Calcium supplementation is a top priority. Cheese, milk, tofu, fish and shrimp are all high-quality calcium sources. Women can eat more of these foods to prevent osteoporosis; at the same time, fresh fruits and vegetables are indispensable. They are rich in various vitamins and dietary fiber, which can enhance the body's resistance, promote intestinal peristalsis, and prevent constipation; in addition, you can eat more foods rich in phytoestrogens, such as black beans, soy milk, and flax seeds. The soy isoflavones they contain can simulate the effects of estrogen to a certain extent, relieve hot flashes, vaginal dryness and other discomforts, and provide a buffer for the body's endocrine changes.

3.3 Moderate exercise

Exercise is the "vitality code" for menopausal women. Moderate aerobic exercise has many benefits. For example, brisk walking 3 to 5 times a week for more than 30 minutes each time can not only promote the body's heat dissipation and improve symptoms of hot flashes and sweating, but also enhance cardiopulmonary function. When jogging, the body moves rhythmically, breathing is smoother, and emotions are released along with sweat. Square dancing combines fitness and entertainment. Dancing to cheerful music can not only exercise the body's coordination, but also cheer up the mood. In addition, strength training should not be ignored. Exercises such as sit-ups can help increase the basal metabolic rate, allowing the body to consume more calories, maintain a tight and shapely body, and fight the body's tendency to gain weight during menopause.

3.4 Regular work and rest

Menopausal women should arrange their lifestyles reasonably and improve their work and rest schedules. They can go to bed and get up at fixed times every day to form a stable rhythm for the body's biological clock, so that the endocrine system can operate in an orderly manner and reduce problems such as hot flashes and emotional instability. At the same time, in order to address the problems of insomnia, dreaminess, and early awakening that are common during menopause, women can take a hot bath, read books, and other activities before going to bed to deeply relax their body and mind and pave the way for falling asleep. Adhering to a regular work and rest schedule can gradually adjust the physical condition of menopausal women and enhance their ability to cope with various changes during menopause.

3.5 Cultivate hobbies

As women enter middle age, they have more free time. At this time, due to the gradual loss of life goals, women are prone to confusion and anxiety. Cultivating hobbies can fill this gap in life, effectively divert attention, and free women from physical discomfort and the trivialities of life. For example, painting can be an emotional outlet, allowing menopausal women to use their brushes to release anxiety, irritability and other emotions. Moreover, hobby cultivation can allow menopausal women to discover more possibilities for themselves and rediscover the sense of value in life.

3.6 Regular physical examination

After entering menopause, women's body functions change frequently, so it is recommended to have a comprehensive physical examination every year. Gynecological examination can timely detect lesions of reproductive organs such as ovarian cysts and uterine fibroids; breast examination can monitor breast diseases and discover hidden breast cancer risks at an early stage; bone density testing can accurately monitor bone loss and intervene in osteoporosis in advance; blood pressure, blood sugar, and blood lipid tests focus on women's cardiovascular health, which can reduce the risk of chronic diseases such as hypertension and diabetes. Menopausal women should attach importance to regular physical examinations to nip the disease in the bud.

3.7 Medical care

When menopausal symptoms are more severe and affect daily life, women should actively seek medical help. For example, if hot flashes, sweating, insomnia, anxiety and other conditions seriously interfere with life, women may consider using hormone replacement therapy (HRT) under the strict evaluation and guidance of a doctor. For younger women who are not at risk of serious cardiovascular disease and have prominent menopausal symptoms, HRT can effectively relieve hot flashes, vaginal dryness and other problems, helping them restore a certain level of comfort in life. However, this therapy is not suitable for all women. Women with a family history of cardiovascular disease and certain cancers (such as breast cancer and endometrial cancer) need to make careful choices. Doctors will also prescribe symptomatic medications based on specific symptoms, such as gabapentin to relieve the discomfort caused by hot flashes and melatonin receptor agonists to improve sleep disorders.

In short, although menopause is a hurdle in women's lives, it is by no means insurmountable. As long as women can fully understand menopause, take good care of themselves in all aspects of life, and seek medical help when necessary, they will be able to successfully pass this special period and usher in the excitement and comfort of the second half of their lives.

【Image source: Baidu】