menopause risk reduction

Overview

Menopause is a natural life stage when a woman's menstrual periods stop permanently. 'Risk reduction' means taking steps to lower your chances of developing health problems that become more likely after menopause, such as heart disease, weak bones, and weight gain.

Menopause is a natural part of life that every woman experiences. By age 55, most women have gone through menopause.

It affects women, usually in their late 40s to mid-50s. It can also start earlier after surgery to remove the ovaries or certain cancer treatments.

Symptoms

Common symptoms

• Hot flashes
• Night sweats
• Vaginal dryness
• Mood changes
• Sleep problems
• Weight gain around the belly

Symptoms in children

• Menopause does not affect children. This information is for adults.

Symptoms in older adults

• In older adults, signs of increased health risks may include high blood pressure, high cholesterol, or a bone fracture from a minor fall.

Causes

Main causes

• Menopause happens when the ovaries stop producing eggs and produce much less estrogen.
• Age is the main cause of menopause.
• Surgical removal of the ovaries or cancer treatments can also cause menopause to begin early.

Risk factors

• Family history of early menopause or osteoporosis
• Smoking, which can bring on earlier menopause
• Being underweight or having a very low body weight
• Low physical activity
• Poor diet lacking in calcium and vitamin D

When to see a doctor

See a doctor urgently if:

• If you have any emergency signs like chest pain, stroke symptoms, or heavy bleeding, call your local emergency number right away.
• If you think you have a broken bone or blood clot, seek same-day medical care.

Book a routine appointment if:

• Women should see their healthcare provider for a check-up at least once a year after menopause.
• Talk to your provider about bone density screening, blood pressure, cholesterol, and cancer screening.

Diagnosis

Menopause is usually diagnosed based on your symptoms and your age. A blood test is not always needed, but can help confirm if you are close to menopause.

Tests that may be done

• Blood test to measure follicle-stimulating hormone (FSH)
• Blood test to check thyroid function, which can have similar symptoms
• Bone density (DEXA) scan to check for bone thinning if you have risk factors

What to expect at your appointment

Your provider will ask about your periods and symptoms. They may order blood tests to rule out other causes. Then they will talk with you about a personalized plan to reduce health risks.

Treatment

There is no treatment to reverse menopause, but there are many ways to manage symptoms and reduce long-term health risks. Treatment is tailored to your health history and preferences.

Self-care at home

• Eat a balanced diet rich in calcium, vitamin D, fruits, vegetables, and whole grains.
• Do aerobic activities and strength training most days of the week.
• Limit alcohol and quit smoking if you smoke.
• Aim for 7-9 hours of sleep per night. Use a fan or light bedding to manage night sweats.
• Practice relaxation exercises such as deep breathing or meditation.

Medical treatments

Some women may benefit from hormone replacement therapy (HRT) to relieve symptoms and help protect bones, but it is not right for everyone. Your provider will discuss the potential benefits and risks with you. Other non-hormone options may also be discussed. Do not start any treatment without talking to a qualified healthcare provider.

When is surgery considered?

Surgery is not a treatment for menopause itself. In rare cases, a procedure to remove the ovaries may be needed for other conditions, which can bring on menopause. Your provider will explain the reasons and risks if this applies to you.

Living with this condition

Plan your day to include regular movement and balanced meals. Keep a healthy routine, and do not skip your check-ups. Track your symptoms so you can talk about them with your provider.

Lifestyle tips

• Stay active with walking, swimming, or yoga.
• Do strength exercises to keep bones strong.
• Maintain contact with your healthcare provider.
• Join a support group to connect with other women going through menopause.

Diet and exercise

Eat plenty of vegetables, fruits, whole grains, and lean proteins. Include foods with calcium and vitamin D, such as milk, yogurt, leafy greens, and fortified cereals. If you cannot get enough from food, your provider may suggest supplements. Exercise at least 150 minutes per week, plus strength training twice a week.

Mental health and emotional wellbeing

Menopause can affect your mood, sleep, and energy. It is normal to feel anxious, sad, or frustrated. Talking to a counselor and taking steps to manage stress can help. If you have thoughts of harming yourself, contact a crisis line or emergency service right away.

Prevention

Menopause itself cannot be prevented, but you can reduce the risk of health problems after menopause by starting healthy habits early and keeping them up.

Vaccines

Make sure your vaccines are up to date, including the flu and other vaccines recommended for your age and health. Ask your healthcare provider or local health service which ones you need.

Screening programmes

After menopause, regular screening for high blood pressure, high cholesterol, diabetes, osteoporosis, and breast or cervical cancer is important. Ask your provider how often you need each test.

Complications

If left untreated

• Increased risk of heart disease and stroke
• Osteoporosis and bone fractures
• Weight gain and type 2 diabetes
• Decreased quality of life from severe symptoms

Long-term outlook

Many women live long, active, healthy lives after menopause. With the right support and healthy habits, you can reduce your risks and enjoy this stage of life.

Find support

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