Menopause is an inevitable part of the natural aging process for women, often coinciding with the onset of various chronic conditions. Some may believe that since menopause is a “natural journey,” encountering challenges along the way is to be expected and should be disregarded. This, however, is a misconception.

Why is proactive intervention necessary?

Most women experience certain physical symptoms during menopause, but these can vary widely in type and severity. One of the primary issues for menopausal women is menstrual irregularity, with approximately 50% experiencing abnormal cycles that can last for one to two years or even longer. These changes may include variations in the cycle’s regularity, early or late periods, and fluctuations in flow. About 10% to 15% of women may endure significant menstrual disruptions, excessive bleeding, or even severe anemia, with a few experiencing sudden cessation of menstruation.

Additionally, vasomotor symptoms such as hot flashes and night sweats affect over 90% of women during menopause, severely disrupting sleep. Studies suggest that moderate to severe hot flashes can last an average of 4.9 years, with nearly one-third of women continuing to experience them for up to 10 years post-menopause. Hot flashes are the most common reason for seeking medical advice among menopausal women.

Cognitive and emotional changes are also common. Many women report feelings of fatigue, difficulty concentrating, and memory decline during this time. Between 32% and 46% experience sleep disturbances, including issues with falling asleep, waking frequently, or insomnia. The incidence of mood disorders among menopausal women is rising, leading to emotional instability, irritability, and fluctuations between anxiety and depression.

Musculoskeletal symptoms like joint pain affect 50% to 60% of menopausal women, and the prevalence of osteoarthritis increases after menopause.

Reproductive and urinary system issues also arise, including vaginal dryness, burning sensations, pain, and sexual dysfunction due to lack of lubrication. Urinary problems such as urgency, frequency, painful urination, and recurrent infections become more common, with a noticeable increase in cases of incontinence during activities like coughing, sneezing, or exercising.

Furthermore, the decline in estrogen levels post-menopause significantly raises the risk of chronic health conditions. Women typically face heightened risks of osteoporosis, cardiovascular diseases, and dementia after age 60. Nearly half of menopausal women may develop osteoporosis, which dramatically increases fracture risks. Menopausal women are also at a higher risk for hypertension, coronary heart disease, and strokes, all of which can severely affect quality of life and longevity.

The period of menopause is also associated with an increased risk of certain cancers, such as breast, cervical, and endometrial cancers.

Thus, menopause can be considered a challenging time for women, requiring serious attention. It’s crucial to actively adapt lifestyle habits, seek timely medical intervention, and alleviate menopausal symptoms to lay a solid foundation for healthy aging.

How can women navigate menopause smoothly?

First and foremost, maintaining an optimistic attitude towards this phase is essential. Women should be proactive about their health by undergoing regular check-ups and seeking medical intervention when necessary.

Embracing optimism involves recognizing the stage of life they are in and mentally preparing for the changes they might face. Engaging in hobbies, participating in community activities, and fostering emotional stability can also help in maintaining a positive outlook.

A balanced diet is key. Focus on consuming low-salt, low-sugar, and low-fat foods while ensuring nutritional balance. It is advisable to include plenty of fresh fruits and vegetables, dairy products, whole grains, and soy, along with moderate amounts of fish, eggs, and lean meats. Additionally, staying hydrated with 1500 to 1700 milliliters of water daily is recommended.

Regular exercise can significantly alleviate stress, enhance mood, and ease menopausal symptoms, as well as aid in weight control. Aim for at least 150 minutes of moderate-intensity physical activity weekly, with individual sessions lasting around 30 minutes. Aerobic exercises like swimming, jogging, and brisk walking are beneficial, along with traditional practices such as Baduanjin and Tai Chi.

Adequate sleep is also vital. Women should aim for 6 to 8 hours of sleep nightly and consider a 20 to 30-minute nap. Establishing a regular sleep schedule, avoiding late nights, and steering clear of electronic devices before bed can improve sleep quality. Listening to calming music or practicing meditation can also aid relaxation.

For those experiencing more severe symptoms, medical treatment may be necessary. Hormone therapy is an effective option for alleviating menopausal symptoms and can reduce long-term health risks if administered early. However, it’s important to consult healthcare providers to tailor the treatment based on individual health profiles, including age, years since menopause, and overall health status. This approach also ensures monitoring for specific conditions like sleep disorders or osteoporosis. It is crucial to avoid self-medicating with hormones and to seek guidance from medical professionals.

Author: Zhang Yan, Deputy Director of Women’s Health Care Department, Hubei Provincial Maternal and Child Health Hospital
Reviewed by: Du Xin, Director of Gynecology, Hubei Provincial Maternal and Child Health Hospital, member of the National Health Science Popularization Expert Database
Planning: Yu Yunxi and Wang Ning
Editor: Liu Yanghe