Experiencing menopause as an opportunity
Throughout her life, a woman undergoes many physical changes that bring about new ways of feeling and living. Each of these stages involves new experiences and new learning. We're talking about the transition from childhood to adolescence, pregnancies, postpartum and breastfeeding, menopause, and old age.
The menopausal process in women is related to the gradual decline of each woman's ovarian reserve, which begins to be released with menstruation. This cyclical release is what makes pregnancy or menstruation possible.
As ovarian reserve declines, it is accompanied by a hormonal decrease that disrupts the regulation of certain physiological functions, leading to physical and emotional changes. These changes are known as perimenopause or climacteric , a transitional period that prepares women for a new stage of life.
The climacteric usually occurs between the ages of 42 and 55, with irregular menstruation being the most obvious symptom.
Symptoms of perimenopause
Each woman will experience one or more symptoms in different ways, but we consider that we are in the premenopausal phase if these symptoms appear:
- Spacing of menstruation.
- More abundant periods.
- Periods with little bleeding.
- Insomnia.
- Headache.
- Dryness of the mucous membranes, especially the vaginal mucosa.
- Hot flashes, sudden increases in temperature accompanied by sweating, flushing and sometimes anxiety, lasting between 2 and 3 minutes.
- Weight gain and difficulty eliminating fluids.
- Loss of muscle mass.
- Decrease in some cognitive abilities such as memory or concentration.
It is also a time when reflective moods about one's own life emerge, which make emotions raw: emotional changes, irritability, anger, insecurity, wanting to cry, depressive state, not finding meaning in life, not knowing how to manage the departure of children, if there are any.
Menopause is more than just the end of menstruation.
Menopause has traditionally been interpreted from a perspective of disability (what we no longer possess as women) and its difficulties have been emphasized: hot flashes, physical changes, and the approach of old age. Society highlights how women move away from the imposed ideal of youth and lose social value, as they leave their reproductive years behind and, therefore, lose social worth.
With all this stigma surrounding menopause, it's no wonder that women experience the arrival of this stage with displeasure, making attempts to continue looking like the young, attractive, and active woman they always were.
But there's another way to experience change and welcome this new stage. Accepting the passage of time as an inevitable factor helps us appreciate what we have. And we have bodies that have lived long enough to reflect on our experiences and apply them to the future.
We are wiser women, capable of reconnecting with ourselves and valuing our needs. Life has taught us to look both inward and outward. It's time to find balance.
This stage offers us the opportunity to break free from stereotypes of young women and freely decide how we want to take care of ourselves, how we want to present ourselves to others, and what we want to do with our lives. It's a new way of experiencing life.
So we'll have to figure out what lies ahead and decide what we want the coming years to be like. We need to redefine this stage by giving it visibility and value.
Menopause arrives when these changes we previously discussed in the climacteric have become definitively established and menstruation has disappeared for at least a year.
New needs during menopause
The body, so wise, gives us signs that we should pay attention to new needs related to this stage of life.
- Nutritional needs. The hormonal decline means that our diet is a good way to compensate for what we need. Therefore, we must pay attention to our intake of iron, calcium, vitamin D, and Omega-3 fatty acids.
- Psychological needs.
- We must seek positive social recognition.
- To value the experience and wisdom of each woman.
- Identify and value our needs.
- Showcasing the beauty of bodies at every stage of life.
- Rediscovering and exploring one's own sexuality in our changing body.
- Seeking intimacy to focus sexuality on ourselves.
- Relying on a network of women for support.
- Slow down the pace at which we do things, reduce stress.
3. Physical needs . Balance between rest and physical and mental exercise.
Recommendations for a healthy menopause
Take care of your diet
- Eat whole grains.
- Reduce your consumption of coffee, alcohol, processed meats, sugars and refined foods.
- Include nuts, legumes, sesame, vegetables, fruits, seaweed, fish, and evening primrose oil in your diet.
- Eat light meals.
- Drink plenty of water, stay hydrated.
- Consume fiber and flax seeds to promote good intestinal transit and help eliminate toxins.
- Infusions of dandelion, green tea, sage, and valerian are highly recommended.
Establish healthy lifestyle routines
- Sunbathe.
- Get some exercise: Cardiovascular and strength training is recommended 2 or 3 days a week, as well as exercises to strengthen the pelvic floor. Walking for 20 minutes a day, swimming, or cycling are also recommended.
- Treat yourself to a massage from time to time.
- Maintain a good sleep routine.
Take care of your emotional and mental health
- Face this new stage head-on, appreciate it. If necessary, seek help from a professional who can provide resources for this reflection and assess the support you need.
- Practice relaxation exercises.
- Have an active social life.
- Seek the company of other women who are at the same stage of life to find support.
- Stay mentally active through leisure activities such as reading.
This stage can be an opportunity for improvement in our emotional and psychological well-being. We have the experience to value and know what we need, to look back and move toward the future. Sometimes the path is complicated and we are overwhelmed by emotions, but what we are experiencing is not an illness; it is simply a process of change that needs to be supported and that most women go through.
Featuring
