Managing the Body Changes of Menopause
Dr. Amy Milewski
| 3 min read
While they can be annoying and unpleasant, those hot flashes, night sweats and extra belly fat concerns are common signs of menopause, a natural, normal part of aging in women. Women typically reach menopause – the permanent cessation of menstruation – between age 45-55.
Years before a woman officially reaches menopause, her ovaries will gradually make less estrogen in a transition called perimenopause. This phase can last several years.
Both perimenopause and menopause can bring noticeable physical and mental changes, due to shifting hormone levels. As the estrogen and progesterone hormone levels decline, women may experience changes in metabolism, cardiovascular health, bone density, mood and more.
Early signs of change: Perimenopause
Hormonal fluctuations leading to a woman’s final menstrual period can last for several years. Perimenopause typically begins in a woman’s early 40s, although some women experience it even earlier. Symptoms vary from person to person, and may include:
- Changes in menstrual periods, such as longer, shorter, heavier or lighter periods.
- Difficulty falling or staying asleep
- Decreased fertility
- Hot flashes and night sweats
- Irritability, increased anxiety or other mood changes
- Vaginal dryness or discomfort
Menopause and metabolism
Most women experience a change in metabolism once they reach menopause. This is because estrogen plays a vital role in regulating blood sugar, distributing body fat, forming bones and burning calories. When estrogen levels decrease, several metabolic changes occur. Women may store more fat – most likely around the middle – burn calories more slowly and lose bone density. This combination of factors increases the risk of:
- High cholesterol
- Heart disease
- Osteoporosis
- Type 2 diabetes
- Weight gain
Managing health during menopause
Talk with a primary care provider (PCP) to discuss a comprehensive management plan to help manage symptoms and protect health. The following strategies can also help:
- Get physical activity: strength training can help build and maintain muscle mass and metabolism
- Improve sleep habits: better sleep can improve mood and increase energy
- Maintain nutrition: keep a well-balanced diet with plenty of fresh fruits and vegetables, lean protein and whole grain
- Manage stress: learn strategies to reduce negative stress and calm the mind
- Try the Maven app: more information about menopause management is available through various online resources and apps, like Maven, available through Blue Cross Blue Shield of Michigan health plans
Menopause is a normal part of healthy aging and confidently managing the physical and mental changes that come along with menopause is possible. Women should talk with their PCP to develop a plan that works best for them.
Amy Milewski, M.D. is the associate chief medical officer at Blue Cross Blue Shield of Michigan. For more health tips and information, visit AHealthierMichigan.org.
Image: Getty Images
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