I’m sure many women have already begun to mentally prepare themselves for menopause once they reach their early 40’s. Not only does it take a huge emotional toll on your body, it takes a hefty amount of your physical health, too. The list of symptoms regarding menopause is long, but let’s back up a bit.
It is a common misconception that you go through menopause for a short period of time, push through symptoms, and then it’s over. That’s simply not true, and it’s a much more complicated era in a women’s life:
First, you have perimenopause. The American Medical Association states that “Perimenopause is a transitional period that can be anywhere from 35 to 55 years old, and sometimes can last that long when the hormones are just starting to change,” said Dr. Katz, noting that some people can go through perimenopause in a shorter time frame while others it can take longer.” Every symptom and hormonal change are different for each individual. The duration of this stage can vary amongst individuals, too.
Next, you have menopause, the word we are very familiar with. In simple terms, menopause is the point in our life where it has been 12 months post our last menstrual cycle, with the average age of a women entering menopause being 50 to 51. Typically, there are four main causes of menopause: natural, surgical, chemo or radiation-induced, or premature. Common symptoms of menopause include, but are not limited to: hot flashes, heavy sleep disturbances or insomnia, and mood swings.
Lastly, you have postmenopause, and this doesn’t mean that the symptoms just go away. The American Medical Association brings up that “people have this misconception that once you’re done with menopause, you’re good, but I have 90-year-old women who still have hot flashes.” Some women no longer have symptoms during this stage, while others may only experience symptoms every other day.
What most don’t consider is that all of these issues can lead to long-term complications. Let’s Talk About Menopause brings up that very few have heard of “Genitourinary Syndrome of Menopause (GSM), the umbrella term for these conditions.” This article, specifically, goes over how GSM symptoms are due to “a decline in estrogen,” and these symptoms come in a wide range of possibilities. Women could experience urinary issues (ex. UTIs), an increased risk in osteoporosis (weak bones) and osteopenia, and an increased risk in developing heart disease (which is the #1 cause of mortality in women in the US).
So, what can someone do to make someone’s life easier when going through menopause?:
Talk about it. Remind that person that they are not alone in these stages of life.
Menopause is such a confusing and stressful period in a women’s life. Sometimes, just talking about it helps tremendously. Psychology Today mentions that if “someone’s menopausal symptoms are creating challenges for their partner, it’s important to openly discuss this experience—ideally in a way that signals that they’re a team, in this together.”
Encourage them to stay active to protect against bone weakness.
This could look like regularly attending a Pilates class to provide strength and stability to your already weakened bones, or simply by going on a walk everyday to continuously work to protect against weak bones. Being in the sun also helps with vitamin D production, which improves bone health and your mental health.
Evaluate your lifestyle, and make reasonable adjustments where needed. It’s important to practice healthy habits!
Maintaining a regular sleep schedule, exercising regularly, relaxing through massage or meditation, and acquiring a healthy diet are all positive habits to push forward with. If night sweats are a huge problem, begin wearing light clothing when sleeping, and set a reminder to turn down the AC at night.
It’s also important to limit or cut out smoking and alcohol.
Manage your environment.
We can’t always control the stress levels our environment tends to bring, but we can control how we manage and respond to those stressors. Removing yourself from stressful situations is an immediate way to minimize stress. For a more long-term solution, consider taking Pilates, sit outside in the sun, or even book a massage to truly tell your body that it’s ok to finally relax.
Educate yourself and others.
Researching symptoms of menopause, speaking with an expert in women’s health, or even starting a discussion with someone experiencing menopause are all great ways to further educate yourself on the situation. By knowing more about the situation, you’re able to do more to support that other person.
Because of this, we will be providing all sources down below for you.
Why the Inclusion of Women’s Health is Important:
The inclusion of women’s health in physical therapy represents a critical step toward more inclusive and effective healthcare. By addressing the unique needs of women at every stage of life, physical therapists can improve outcomes, enhance quality of life, and empower women to take control of their health.
Women’s health has historically been underrepresented in many areas of medicine, including rehabilitation and physical therapy. Integrating women’s health into physical therapy is not just beneficial, but is highly essential for providing comprehensive, effective, and equitable care for anyone and everyone.
Physical Therapists trained in women’s health are able to understand the unique needs that a wide range of women experience when it comes to their physical and mental health. Without specialized knowledge, these factors may be overlooked, leading to incomplete or ineffective treatment. This is why we are so grateful to have Lindsay McCormick on our team! Lindsay brings extensive experience in pelvic health and women’s health across all stages of life and is committed to empowering patients through individualized, evidence-based care.
If you’re interested in booking with Lindsay, give us a call at (504) 407-3477.
sources:
https://www.nhs.uk/conditions/menopause/things-you-can-do
https://www.cdc.gov/womens-health/features/menopause-womens-health-and-work.html
