Physical and hormonal changes in menopause

At menopause, the ovaries start to produce less estrogen and progesterone and this decrease stops menstruation. As a consequence, osteoporosis appears, accumulation of fat around the waist, and the skin and hair become dry and lose their shine. Due to an alteration that occurs in the hypothalamus, hot flashes and vaginal dryness appear, and with a decrease in dopamine and serotonin, mood disorders and depressive symptoms also appear.

These hormonal changes are scheduled to happen in a woman's life around the age of 50, but they can appear before the age of 40, although it is more common between 45-55 years of age. Menopause is characterized by the absence of menstruation for 1 year, however the most common is that before this cessation, menstruation is irregular, with increased blood flow and with very short or very long cycles.

Phases and hormonal changes of Menopause

Menopause is when a woman goes 1 year without menstruating, but this does not happen abruptly, with a period of change that can last 2-5 years. This phase of change can be divided as:

• Pre-menopause: period in which the woman has a normal menstruation, the hormones have not yet decreased, but symptoms such as irritability, dry skin and insomnia appear; Perimenopause: also called climacteric, it includes all the time before and after the last menstruation, since the period when hormones start to decrease; Postmenopause: includes part of the perimenopause, and begins the next day after the last day of the last period.

As the quantity and quality of eggs decreases, after the age of 45, the ovaries start to produce less hormones, which leads to a decrease in progesterone and estrogen in the blood. As a consequence of this, the woman's body goes through the following changes:

• Pre-menopause: estrogen reaches its greatest amount in the middle of the menstrual cycle, and then falls after ovulation, while progesterone levels begin to rise. If the egg is not fertilized, both estrogen and progesterone suddenly drop, giving rise to menstruation. Perimenopause: estrogen continues to be produced by the ovaries, but ovulation does not happen every month, so there is not always progesterone in the blood and whenever there is no progesterone, there is no menstruation. Postmenopause: the ovaries no longer produce estrogen or progesterone, and thus there is no menstruation.

Physical changes of Menopause and how to deal with them

The lack of estrogen in the blood affects organs and systems, causing changes in the skin, hair and bones. In general, to combat these symptoms and improve the woman's quality of life, hormone replacement therapy or natural supplementation with soy is suggested, as it contains phytoestrogens that offer the body small doses of hormones similar to the estrogen produced by body, which reduces the symptoms of menopause. In addition, it is important to prefer organic foods that are rich in phytohormones, such as yams.

Check out the following video on how to go through menopause more smoothly:

Below are the body changes and how to deal with each one:

1. Heat waves

Hot flashes can happen several times a day, leaving the woman's skin moist. This is because brain chemistry alters the temperature control center, which is the hypothalamus. The body temperature control point changes, which triggers a dilation of blood vessels and sweating.

What to do: Hormone replacement is essential, but wearing light clothing and having a hand towel close by can be helpful in drying yourself whenever necessary. Having a well-ventilated environment, a fan or air conditioning in the hottest places is also a good strategy for feeling good at home. See more options here.

2. Skin

The skin becomes drier, more flaccid and thinner, also becoming more sensitive to the sun, with greater chances of dark spots appearing in the areas exposed to the sun, and of more serious damage, such as skin cancer. Some women may have more oily skin and pimples, due to the increase in testosterone that causes the sebaceous glands to produce more oil.

What to do: Body moisturizer should always be applied after bathing, prefer to take a bath with cold water, use liquid soap or with moisturizing action and avoid being exposed to the wind. To solve the oiliness of the facial skin, facial exfoliation should be performed weekly, and the skin cleaned daily, applying moisturizing gel every day. Dry pimple gel can also help dry pimples faster. In addition, anti-wrinkle creams are also welcome to help firm the skin. See more options here.

3. Hair

There is a tendency for hair loss and the appearance of hair in unusual places, such as the face, chest and abdomen. Some strands of hair that are lost are not replaced because the hair follicle ceases to function, thus the woman may have thinner, thinner hair. Hair also becomes more brittle and dull, due to the presence of testosterone that circulates in the blood, without estrogen.

What to do: Capillary hydration should be carried out weekly with moisturizing products, such as avocado or Argan oil. Applying a serum to damp strands after washing can help to join the cuticles at the ends of the hair, with less risk of split points and breaks. How to moisturize different types of hair.

4. Accumulation of fat in the belly

There is a change in the shape of the female body, and the fat previously located on the hips and thighs, starts to be deposited in the abdominal region. In addition, body metabolism decreases little by little, with a greater tendency to accumulate fat.

What to do: It is necessary to reduce the consumption of foods rich in fat and sugar, and increase the level of physical activity. Exercises that strengthen your back and abs are especially recommended, but aerobics like running and cycling are also great for stimulating the burning of localized fat. See how to lose belly in menopause.

5. Heart and blood vessels

Due to the decrease in estrogen there is an increased risk of cardiovascular disease because estrogen improves cardiac function by increasing the ability to pump blood efficiently, in addition, it also keeps the flexible blood vessels dilated and the pressure low. Thus, with its decrease, the heart becomes less efficient and blood vessels tend to accumulate more atheroma plaques, as a consequence, there is a greater risk of infarction.

What to do: Hormone replacement can decrease the risk of heart attack.

6. Bones

Bones become more fragile and brittle, a situation called osteoporosis, because the low concentration of estrogen makes bones more sensitive to parathyroid action, making bones break more easily at menopause. Thin, white women are the most likely to suffer from osteoporosis, because estrogen is also produced by fat cells, which ends up favoring stronger bones.

What to do: In addition to consuming more calcium, your doctor or nutritionist may recommend supplementing calcium and vitamin D. Regular exercise is also a good strategy. Check out more tips in this video:

7. Muscles and joints

As estrogen is decreased and it helps the absorption of calcium in the blood, there is less estrogen and there is less calcium available for muscle function. Thus, women may experience cramps at night.

What to do: It is recommended to increase the consumption of calcium-rich foods and to practice physical exercise such as weight training or another that has a bone impact, such as running, because the impact favors bone recovery.

8. Mood swings

The decrease in estrogens also affects the female mood because the body starts to produce less serotonin and dopamine, which are linked to symptoms such as sadness, melancholy and depression.

What to do: One of the biggest producers of serotonin is the intestine, so by ensuring proper intestinal functioning by exercising, drinking water properly and consuming fiber, there may be an increase in the feeling of well-being. Doing activities you enjoy also helps to increase emotional well-being.

9. Difficulty concentrating

In this phase, the woman may have less ability to concentrate, short-term memory failures and loss of attention. This is because estrogen influences brain activity, acting on blood vessels, also the brain. Estrogen also acts on neurotransmitters, which are essential for memory.

What to do: The doctor or nutritionist may suggest omega 3 supplementation that improves brain function. Practicing mental exercises such as sudoku, puzzle and word search is also indicated because the greater the brain stimulus, the better its functioning.

10. Insomnia

The lack of estrogen leads to night sweats that also cause frequent awakenings, in addition to the restless legs syndrome that can start to appear.

What to do: Passionflower tea can calm anxiety and help you sleep better, as well as valerian capsules, it is recommended to take 150-300 mg before bedtime. See more options here.