Menopause

Menopause is a phase in a woman's life in which the production of hormones such as estrogen and progesterone decreases. Menopause (the last menstrual period) marks the end of her fertile life, with which she enters the 3rd hormonal phase in her life (virgin, mother, crone). Menopause comes from the Greek words 'menos' (month) and 'pausis' (stop). From menopause, eggs are no longer produced and the menstrual cycle stops.

Menopause is accompanied by various symptoms and changes in the body. Menopause usually occurs between the ages of 45 and 55, but can also start earlier or later. The duration of menopause can differ per woman. On average, menopause lasts between 2 and 10 years, but for some women it can take shorter or longer. It usually starts around age 45 to 55 and ends 12 months after the last menstrual period. The period between the last menstrual period and the end of menopause is called postmenopause. However, it can also be confirmed through blood tests to measure the levels of certain hormones, such as estrogen and follicle-stimulating hormone (FSH).

Menopause is an individual process that is unique for every woman. The duration and symptoms may vary from woman to woman.

Symptoms of Menopause

Symptoms of menopause are caused by a decrease in estrogen and progesterone production in the ovaries. The decrease in estrogen can cause hot flashes, night sweats, vaginal dryness, fatigue and mood swings. While the decrease in progesterone can lead to symptoms such as mood swings, headaches, sleep problems and weight gain.

While there may be some overlap in the symptoms caused by the decrease in progesterone and estrogen, they also have their own unique symptoms. It is important to remember that every woman may respond differently to the changes in hormone levels during menopause, and symptoms can vary in intensity and duration.

After menopause | stay active and healthy

After menopause, hormone levels remain relatively stable. This causes some symptoms to decrease or disappear, such as hot flashes and night sweats. However, other symptoms, such as vaginal dryness and decreased sex drive, may persist. New health problems may also arise after menopause, such as osteoporosis and cardiovascular disease.

It is also extra important to keep physically active, this stimulates blood circulation throughout your body and keeps your altered hormone balance as balanced as possible. See if you can be active for at least an hour a day, such as dancing or walking. Regular exercise can help reduce mood swings, weight gain and sleep problems.

In addition, managing stress can help reduce hot flashes and other symptoms. Yoga, meditation and deep breathing exercises are all effective ways to reduce stress.

Ensure a healthy balanced diet. This means eating plenty of vegetables, fruits, whole grains, lean proteins and healthy fats. Avoid processed foods and foods high in sugar.
See if you can eat more foods high in phytoestrogens: Phytoestrogens are plant compounds that have a hormone-like effect and can help reduce hot flashes and other symptoms. Soy beans, linseed, chickpeas, peanuts, almonds and oats contain many phytoestrogens. After menopause, women have a higher risk of osteoporosis and bone fractures, which is why it is extra important to get enough calcium and vitamin to get D in. Foods rich in calcium include dairy products, green leafy vegetables, tofu and almonds. Vitamin D can be found in oily fish, egg yolks and fortified foods. Avoid caffeine and alcohol: Caffeine and alcohol (as well as sugar) have a strong influence on your hormone balance and can cause hot flashes and sleep problems in some women. Therefore, try to avoid or limit these substances.
Drink enough water: Drink enough water to stay hydrated and to reduce any side effects of medications.

It is also important to eat regularly and not to skip meals. Skipping meals can cause stress in the body and therefore contribute to an increased risk of hot flashes and other menopausal symptoms.

Some supplements can also help reduce symptoms of menopause, such as fish oil and vitamin E. However, it is important to discuss these supplements with a doctor before starting to use them.

Always consult with your doctor or dietitian for more specific nutritional advice or supplements based on your individual needs and health history.

Your sexual life during menopause and after menopause

During menopause, the blood flow and vitality of the pelvic area decreases. This not only makes the vagina drier, but also makes the vaginal walls thinner. This can lead to pain during intercourse. Most women experience a decrease in libido and have more difficulty having an orgasm. After menopause, it will become more challenging for many women to stay fit and healthy despite the physiological changes, especially in the pelvic area.

Being sexually active or using a yoni egg will help you enormously to stimulate blood circulation and vitality in the pelvic area.

It can be very valuable to carry a yoni egg inside you for 1 or 2 hours while doing relaxing activities. This will activate your pelvic area and increase blood flow and vitality.

If you suffer from vaginal dryness or pain during sex, don't hesitate to use vaginal moisturizers and lubricants. They will help you reduce vaginal dryness and make your sexual activity more comfortable. Being active will help you improve blood flow and vitality in the pelvic area. It's important to remember that every woman is different, and what works for one woman may not work for another.
Experiment and find your unique way

For many women who visit my website, the period after menopause is a phase to reinvent their sexuality and often approach it in a new and more feminine way 🙂

What else can you expect?

In addition to the symptoms mentioned above, the decreased levels of estrogen and progesterone can cause many more changes in your body. This means your weight can increase and the fat distribution in your body can change and the risk of osteoporosis and bone fractures increases. The dryness and thinning of the skin does not only apply to your vagina, but to the skin of your entire body. Furthermore, your sleeping pattern can change, and the risk of insomnia increases. And as a final downer, you may experience changes in your mood, such as depression, anxiety and hypersensitivity.

In addition to being kind to yourself, taking good care of yourself, eating healthy and getting enough exercise, it is important to visit your doctor regularly to discuss any health problems after menopause.