Menopause is a natural and biological process that occurs in women as they age, resulting in the permanent cessation of the menstrual cycle due to the loss of ovarian activity, as defined by the World Health Organization (WHO). Menopause is officially recognized when a woman has not had a period for at least 12 consecutive months. It typically begins between the ages of 45 and 55, although it can start earlier or later depending on genetic and environmental factors.
- Premature Menopause & Early Menopause: If menopause begins before the age of 40, it is classified as premature menopause. If it starts between ages 40-45, it is considered early menopause.
- Late Menopause: If menstruation continues beyond the age of 55, it is called late menopause.
While the exact causes of premature and early menopause are unknown, some contributing factors include:
Family history of early menopause Smoking
Autoimmune diseases such as rheumatoid arthritis and thyroid disorders
Genetic conditions like Turner syndrome and Fragile X syndrome
Rare cases of tuberculosis, malaria, and mumps
Surgical procedures such as ovary removal or hysterectomy
Cancer treatments such as chemotherapy or radiation therapy
Menopause Symptoms
Every woman experiences menopause differently. While some transition without any noticeable symptoms, others may face significant physical and psychological challenges that affect their quality of life.
Because menopause and aging occur simultaneously, it can be difficult to determine whether symptoms are caused by hormonal changes or the natural aging process.
The most common menopause symptoms include:
Hot Flashes:
- Around 85% of menopausal women experience hot flashes.
- These episodes typically start in the face, neck, and chest and may spread throughout the body.
- They can last from a few seconds to 30 minutes and may occur 5 to 20 times per day.
Night Sweats:
- Hot flashes that occur at night are known as night sweats.
- They can disrupt sleep and significantly impact quality of life.
Psychological Symptoms:
- Anxiety, depression, irritability, mood swings, memory problems, and difficulty concentrating are common during menopause.
Genital Discomfort:
- Loss of muscle tone and moisture in the vaginal area can cause dryness, thinning of the vaginal walls, and discomfort.
- Lower estrogen levels create an environment where bacteria thrive, increasing the risk of vaginitis (vaginal infections).
Sexual Health Concerns:
- Thinning of the vulvar skin, decreased lubrication, and reduced fat tissue around the clitoris may cause discomfort during intercourse.
- Common issues include:
- Decreased libido
- Difficulty reaching orgasm
- Pain during intercourse (dyspareunia)
- Involuntary urination during sexual activity
Menopause & Osteoporosis
Estrogen plays a critical role in maintaining bone health. As estrogen levels decline during menopause, the risk of bone loss and osteoporosis increases.
If a woman has low bone density before menopause, she is at higher risk of osteoporosis after menopause.
Studies show that one in two women over the age of 60 will experience a fracture due to osteoporosis.
Menopause & Exercise
As estrogen levels decline during menopause, the risk of:
Osteoporosis
Muscle loss
Weight gain
Cardiovascular diseases increases.
Regular exercise is one of the most effective ways to manage menopause symptoms and prevent associated health risks.
Benefits of Exercise During Menopause
Improves cardiovascular health
- Exercise supports heart and blood vessel function, helping to counteract the effects of low estrogen levels.
- It also reduces the risk of high blood pressure, heart attack, and stroke.
Helps with weight management
- Hormonal changes can lead to weight gain during menopause.
- Exercise helps burn calories and maintain a healthy metabolism.
Strengthens bones & prevents osteoporosis
- Strength training (using body weight or resistance) helps increase bone density and prevent bone loss.
Reduces stress and improves mental well-being
- Breathing exercises help relieve anxiety and depression.
- Stretching and mobility exercises improve mood and relaxation.
Reduces hot flashes & night sweats
- Regular physical activity reduces the frequency and severity of hot flashes and night sweats.
Stay Active with MoovBuddy!
In MoovBuddy, you can access expert-designed exercise programs tailored to menopausal women.
Breathing exercises help calm the mind.
Stretching, mobility, and strength exercises improve physical health.
Take control of your menopause journey with MoovBuddy!