
Menopause: What is it and how do you relieve the discomfort?
Menopause is the time that takes place before and after the last menstrual period in women. This period can last from a few months to over 10 years and can cause many uncomfortable symptoms linked to reduced production of the hormone estrogen. Menopause is divided into three different phases:
The different phases
This period begins on average 4 years before menopause and lasts one year after menopause (the last menstrual period). For most people, perimenopause begins between the ages of 45 and 50 and is characterized by major hormonal changes and altered bleeding patterns. Mood swings and hot flashes are common complaints.
Menopause refers to the last menstrual period. It usually occurs sometime between the ages of 40 and 60, with the average age in Sweden being 51 years.
This is the time after menstruation stops and the rest of life. Menopausal symptoms can continue for a few years after the last menstruation as the few remaining follicles continue to produce estrogen. The amount gradually decreases and after a few years these follicles are gone and estrogen levels then remain low for the rest of life.


Background
Women are born with millions of immature eggs in their ovaries. The egg cell and the cells around it that produce hormones are called the ovarian follicle. During puberty, these follicles begin to mature and ovulation begins. When ovulation begins, you get your first period about two weeks later. The menstrual cycle then continues until the number of follicles starts to run out. The ovaries produce several sex hormones, including estrogen. Menopause is caused by the number of follicles in the ovaries running out and, in connection with this, estrogen production also decreases. This means that ovulation and menstrual bleeding become increasingly irregular until they finally stop completely.
When estrogen production decreases, it often causes a range of symptoms that many people find distressing and can last for many years. Common menopause symptoms include:
Common symptoms
- Irregular bleeding
- Hot flashes
- Sweating
- Chills
- Sleep problems
- Mood swings
- Weight gain
- Dry mucous membranes
- Urinary tract problems
- Depression
- Low sex drive
- Fatigue
- Joint, muscle and back pain
How menopause is experienced is completely different from person to person. Some feel fine throughout the entire period without major problems, while others experience several of the above symptoms or perhaps completely different symptoms that are not among the most common. It can go up and down in periods for several years, which of course becomes stressful in the long run. Another consequence of reduced estrogen production is an increased risk of osteoporosis. When estrogen levels decrease, the cells that build and break down the skeleton become unbalanced, and the cells that break down the skeleton increase their activity. The risk of bone fractures increases, especially in the wrists, femoral neck and vertebrae.
What can be done then?
Physical
activity can relieve sweating, hot flashes and depression as well as strengthen
muscles and bones.
A varied and healthy diet has a positive impact on energy levels, mood, immune system and protection for the heart and blood vessels. It also strengthens muscles and bones, so pay extra attention to your intake of calcium, vitamin K2, vitamin D and magnesium.
Caffeine increases the production of stress hormones and can negatively affect sleep. Alcohol can make hot flashes worse and increase the risk of falls and bone fractures.
Smoking can worsen hot flashes and sweating and increase the negative health effects of reduced estrogen production.
Dry mucous membranes are an effect of reduced estrogen levels and can be painful and bothersome. Emollient oils and creams intended for intimate care and increasing your intake of omega-7 (for example, sea buckthorn oil).