Midife: Changing with grace! Part 1

Midlife: Changing with grace! PART 1

Heather Shannon

What is midlife? For a woman it is considered a time of transition from perimenopause to post menopause and usually occurs during the ages of 45-55. The average age in the United States is 51 and nearly 6,000 women go into menopause each day. Have you ever wondered what is happening to your body and why you experience certain changes? Here are some answers to your questions.

We are born with thousands of eggs in our ovaries. These eggs eventually mature and are released (ovulations) monthly in order to make a baby. If you do not get pregnant, you will have your period. Approximately, 400 eggs are released over a woman’s lifetime and the body absorbs the rest. When there are no more eggs, there are no more periods. Hence, menopause. It sounds so simple, but we know better.

Did you know there are three phases of menopause? Perimenopause, menopause and post menopause (PMP). Perimenopause is the first phase and occurs over seven to ten years. This is the time we notice new physical and emotional changes within our body. Most of the time we consider these changes unpleasant and at time difficulty to deal with. Menopause is the phase of no menses and lasts for one year. Symptoms continue and they may even intensify. Post menopause is the phase with no menses for one year and thereafter. Know that many of these symptoms may continue into your sixties.

During the perimenopause and menopause phases, many changes occur. The most common changes are hot flashes, insomnia, weight gain, emotional changes, period changes, vaginal changes and decreased sexual response. Know that not every woman will go through perimenopause or menopause the same. Some will struggle with symptoms while others will seem to breeze through unscathed. Makes me jealous! Lifestyle and genetics can play a role into this.

Here are some interesting facts about hot flashes and night sweats. About 70 percent of women will experience hot flashes, while 75 percent will have night sweats and feel just like they are described - hot and sweaty. These symptoms begin one to two years before the end of your period and can last up to 15 years. Ouch!

Symptoms are a result of fluctuating estrogen levels. When the estrogen is low, we experience more symptoms. When estrogen is high, we feel normal or better. However, certain activities, foods/ drinks, or situations can trigger a hot flash. Pay attention to certain drinks, especially alcohol, spicy foods or a warm environment that might be your trigger. Dressing in layers is helpful when experiencing a hot flash.

What about our sleep? There is nothing worse than interrupted sleep. Insomnia has been reported in 61 percent of women during perimenopause and is the result of low progesterone levels. It is recommended to keep a regular sleep schedule, eat at regular times and exercise regularly. Remember to limit the caffeine as it can remain in your blood stream for up to six hours after your last drink. Try to limit nightcaps. Even though alcohol relaxes us, it will interfere with REM (rapid eye movement) and non REM sleep causing you to wake often.

What about weight gain? Many women have struggled with weight throughout life and to think that it is common or to be expected to gain weight during perimenopause is devastating. Unfortunately, up to 20 percent of women will have a 10-pound weight gain because of estrogen deficiency. Estrogen affects our metabolism, which slows as we age and become estrogen deficient. During perimenopause, women will require less calories, become more sedentary and will lose muscle mass. Weight bearing exercises will help keep your metabolism revved up and weight down. The American Heart Association recommends 150 minutes of exercise per week. Time to get out the yoga mats again.

Emotional changes and mood swings are common between the ages of 45 and 55 and approximately 38 percent will experience this. Besides moods, our memory lapses and we have a harder time concentrating. Hormonal changes along with natural effects of aging are responsible for this. Talking to your health care provider is important to determine what options are available for you if symptoms become concerning. There are treatments available to you.

Approximately 40 to 60 percent of women will experience changes in their vaginal tissue that can lead to dyspareunia (painful sex). With the decrease in estrogen, the vaginal tissue becomes thinner and dryer. Water-soluble or silicone-based lubricants are highly recommended to help replace moisture into the tissue. Women can use vaginal estrogen therapy to improve the vaginal elasticity and pain.

Unfortunately, sexual response (libido or desire) decreases as we age. Approximately 10 percent of women in midlife experience this. Yes, it is a part of aging. However, certain medications, depression, increased stress, certain health conditions and strained relationships are equally responsible. Regardless, this is still very distressing.

Know that there are many other perimenopausal symptoms not discussed in this article. It is best to talk to your health care provider about your concerns and safe options available to help you through this transition, gracefully. In next month’s SWM, will discuss hormonal and non-hormonal options to help you with symptoms. SWM

Heather Shannon is a certified nurse midwife and women’s health nurse practitioner at Oswego County Opportunities. She has a master of science and a master of public health degree.