Early menopause, defined as menopause occurring before the age of 45, can be a surprising and sometimes unsettling experience. While the average age for menopause is around 51, many women experience a shift in their hormonal balance much earlier. Recognising the symptoms of early menopause is crucial for seeking appropriate medical advice and exploring management strategies. This blog explores the common signs of early menopause and the potential benefits of lifestyle medicine approaches and empowers you to confidently navigate this transition.
Early Menopause Symptoms:
Irregular Periods
One of the most noticeable early menopause symptoms is a change in your menstrual cycle. Periods may become irregular, occurring more frequently or less often than usual. You may experience heavier or lighter bleeding or even skip periods altogether. While this can be a normal occurrence throughout your reproductive years, a consistent pattern of irregularity, especially in your 40s or earlier, could indicate early menopause. Some other health conditions can present similarly, so seeing a doctor is important.
Hot Flashes and Night Sweats
Hot flashes and night sweats are perhaps the most well-known early menopause symptoms. These sudden surges of warmth can cause flushing of the face, neck, and chest, often accompanied by sweating. They can occur during the day or disrupt your sleep at night, causing discomfort and impacting your quality of life. While not all women experience hot flashes, their presence can be a significant indicator of hormonal fluctuations associated with early menopause.
Vaginal Dryness and Discomfort
A decrease in estrogen production can lead to vaginal dryness, another common menopause symptom. This can cause discomfort during intercourse, burning sensations, and increased susceptibility to urinary tract infections. While lubricants can offer temporary relief, discussing these changes with your doctor can help explore other treatment options and ensure vaginal health.
Difficulty Sleeping and Mood Swings
Sleep disturbances and mood changes are often overlooked as early menopause symptoms. Difficulty falling asleep, waking frequently throughout the night, and restless sleep can be disruptive and contribute to fatigue. Additionally, hormonal fluctuations can impact mood, leading to irritability, anxiety, and even symptoms of depression. Addressing sleep hygiene habits and seeking support from a healthcare professional can be crucial in managing these challenges.
Reduced Sex Drive and Weakened Bones
A decrease in libido, or sex drive, can be another early menopause symptom. Hormonal changes may affect your desire for intimacy. Open communication with your partner and exploring ways to maintain intimacy are essential during this transition. Reduced libido can happen due to sleep deprivation, the increased stress of daily life, weight change, reduced self-esteem, affected mental health, relationship issues, or all these aspects combined independently or compounding on hormonal changes.
Bone Health
Additionally, early menopause can increase one's risk of developing osteoporosis, a condition that weakens bones and increases the risk of fractures. Calcium-rich food, vitamin D supplementation, and weight-bearing exercises can help maintain bone health.
Lifestyle Medicine Strategies for Early Menopause
There is no cure for menopause because it is a normal hormonal transition, like puberty. Therefore, nothing needs to be cured. Lifestyle medicine approaches can significantly improve your experience and overall well-being during this transition. Here are some key strategies to consider:
- Diet and Nutrition: Maintaining a balanced diet rich in fruits, vegetables, whole grains, and lean protein provides essential nutrients to support your health during menopause.
- Regular Exercise: Regular physical activity, including weight-bearing exercises and strength training, helps manage weight, improve sleep, and strengthen bones. Most women need to incorporate restorative exercise in their exercise routine, especially if they have increased anxiety symptoms during the perimenopausal transition.
- Stress Management: Chronic stress can exacerbate menopausal symptoms. Techniques like yoga, meditation, and deep breathing can help manage stress and improve overall well-being. Carving time to spend in playful activities with friends can be very beneficial for stress management. Genuine intimacy time is also a good antidote for stress. Time spent outdoors in nature has stress reduction benefits.
- Sleep Hygiene: Healthy sleep habits, such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine, can significantly improve sleep quality.
Recognising Early Menopause Symptoms: Importance of Early Action
Recognising early menopause symptoms and seeking medical advice is crucial. Early diagnosis allows for appropriate management strategies to be implemented. Your menopause-informed health practitioner could assess your specific situation, discuss various potential treatment options, address your health risks, and address any concerns you may have.
By recognising early menopause symptoms, taking proactive steps to manage symptoms and improve your health, and exploring lifestyle medicine approaches, you can confidently navigate this change and maintain a healthy and fulfilling life.
About the Author
Dr Ivana Matic-Stancin is a Melbourne-based medical doctor (GP) with over 25 years of clinical medical experience working with people of all ages, from various socio-economic, ethnic, and cultural backgrounds, and suffering from different medical conditions.
Further references:
The Australasian Menopause Society: https://www.menopause.org.au/
This national society offers educational resources, information on menopause management strategies, and a directory of menopause specialists across Australia.
