Perimenopause and Menopause —A Woman’s Journey
As a wellness coach, I understand the critical need to move discussions around women's wellness into the open. For too long, women have felt shame and lack of validity around naturally occurring events that are a part of our human experience. Aside from discussions, women need resources and education based on data and research conducted about the female experience.
Perimenopause and menopause mark transformative phases that demand open and transparent conversations. By delving into family history, biology, and lifestyle, we can uncover invaluable clues that pave the way for a wellness journey tailored to individual needs.
Understanding Perimenopause and Menopause:
Perimenopause is the transitional period leading up to menopause when the ovaries gradually produce less estrogen. Menopause, on the other hand, marks the cessation of menstrual cycles, typically occurring around the age of 50. Hormones, particularly estrogen and progesterone, undergo significant fluctuations during these phases, giving rise to various physical and emotional changes.
Exploring Family History, Biology, and Genetics:
Initiating conversations about perimenopause and menopause begins with understanding family history. Engaging in discussions with mothers, aunts, and sisters unveils insights into the potential challenges and triumphs that may lie ahead. Additionally, exploring one's biology and genetics can provide a roadmap for anticipating and managing specific wellness needs.
Hormone Therapies for Menopause Management:
Together, with your health care provider or team, you may consider hormone therapies for managing symptoms of menopause. Hormone therapies for menopause aim to address the hormonal imbalances that occur during this transformative phase in a woman's life. These therapies can help alleviate symptoms and improve overall quality of life. It's important to note that decisions regarding hormone therapies should be made in consultation with healthcare professionals, considering individual health history and preferences. Here, let's explore some common hormone therapies for menopause:
Hormone Replacement Therapy (HRT):
Overview: HRT involves supplementing the body with hormones, typically estrogen, progesterone, or a combination of both, to alleviate symptoms associated with menopause.
Forms of Administration: HRT can be administered in various forms, including pills, patches, creams, gels, or vaginal rings.
Benefits: HRT is effective in relieving hot flashes, night sweats, vaginal dryness, and mood swings. It also helps prevent bone loss and reduces the risk of fractures.
Considerations: While HRT provides significant benefits, it comes with potential risks, such as an increased risk of blood clots, stroke, and breast cancer. The decision to pursue HRT should be based on a thorough assessment of individual health factors.
Bioidentical Hormones:
Overview: Bioidentical hormones are derived from plant sources and are structurally identical to the hormones produced by the human body.
Customization: One advantage of bioidentical hormones is the ability to customize the treatment based on individual needs. This can be appealing to those seeking a more tailored approach to hormone therapy.
Forms of Administration: Bioidentical hormones are available in various forms, including creams, gels, patches, and pellets implanted under the skin.
Considerations: While bioidentical hormones may offer a more personalized option, their safety and efficacy should be discussed with healthcare professionals. The FDA does not regulate these hormones in the same way as pharmaceutical hormones.
Selective EstrogeSelective Estrogen Receptor Modulators (SERMs):
Overview: SERMs are a class of drugs that selectively interact with estrogen receptors in the body, providing estrogen-like effects in certain tissues while acting as anti-estrogens in others.
Benefits: SERMs can help manage symptoms like hot flashes and prevent bone loss without affecting the uterus.
Considerations: Common SERMs include tamoxifen and raloxifene. These medications may have specific indications and contraindications, so their use should be discussed with healthcare professionals.
Non-Hormonal Medications:
Overview: Certain medications, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), are used to manage symptoms like mood swings, anxiety, and hot flashes.
Benefits: These medications provide relief without introducing hormones into the body, making them a suitable option for women who cannot or choose not to use hormone therapies.
Considerations: Side effects and/or individual responses to these medications should be closely monitored.
It's essential to approach hormone therapies for menopause with a thorough understanding of individual health profiles, considering factors such as age, overall health, and personal preferences. Regular check-ups with healthcare professionals are crucial to monitor the effectiveness and safety of any chosen hormone therapy. Ultimately, the goal is to find a balanced and personalized approach to manage menopausal symptoms and enhance overall well-being.
Natural Approaches to Symptom Management: (detailed blogs available)
Nutrition: Adopting a balanced diet rich in fruits, vegetables, and whole grains supports overall well-being. Foods containing phytoestrogens, like soy products, can mimic estrogen's effects and ease symptoms.
Sleep: Prioritizing good sleep hygiene, including a consistent sleep routine, creates a supportive environment for rest.
Exercise: Combining strength training and aerobic conditioning helps manage weight, reduce stress, and improve mood. Exercise is also linked to better sleep quality and overall mental well-being during menopause.
Reduce Endocrine Disruptors: Limit exposure to endocrine disruptors found in certain plastics, personal care products, and pesticides.
Stress Management: Incorporate stress-reducing practices such as yoga, meditation, acupuncture, and massage therapy.
Supplementation: Discussing supplementation with healthcare professionals can address specific nutrient needs during menopause.
Crafting a Personalized Wellness Pathway: Collaborating with doctors and wellness coaches allows for the creation of a personalized pathway aligned with individual values. Doctors can offer medical expertise, guide hormone therapy decisions, and monitor health. Wellness coaches, on the other hand, provide holistic support, assisting with lifestyle adjustments, stress management, and goal setting.
Thriving Through Personal Values: Embracing personal values during perimenopause and menopause is pivotal for holistic well-being. Maintain a sense of balance, prioritize self-care, and foster positive mental health. With the support of healthcare professionals and wellness coaches, navigate this transformative journey in alignment with your values, empowering you to not only survive but thrive through this significant chapter of life.
As a wellness coach, my mission is to illuminate the path to thriving through perimenopause and menopause. By fostering open conversations, understanding individual needs, and integrating natural approaches with medical guidance, we empower women to embrace this transformative journey with knowledge, confidence, and resilience.
Together, let's help women's wellness move from silence to flourishing through collective empowerment.
Resources:
Johns Hopkins Medicine. (2023). Menopausal hormone therapy. https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/menopausal-hormone-therapy
Dr. Stacy Sims on Managing Perimenopause Symptoms and Hormone Therapy. https://www.onairella.com/post/314-managing-perimenopause