Average Age Menopause Symptoms Start
Just like not all women get their first period simultaneously, they wont go into menopause at the same time. Its crucial to remember, though, that the age at which you got your first period doesnt impact when you enter menopause.
The first time a woman experiences symptoms of menopause can drastically vary. Some will see the first signs in their early forties, but thats not as common. On average, at around 45, the first signs of menstrual cycle changes may occur.
Mood changes and sleeping issues could also develop during this time. The majority of women, though, have their last period around ages 50-52. Unfortunately, thats also when the menopause symptoms become more intense, and women need the right tools to cope with everything thats ahead.
Tips To Sleep Better With Menopause
Insomnia and sleep disruptions from hot flashes are common in women going through menopause. Here’s what you need to know to get the rest you need.
When youre making your journey through;menopause, sleeping through the night may seem like an impossible dream.;Insomnia;and sleep disturbances caused by hot flashes leave many menopausal women tossing and turning or waking up drenched in sweat. The next day, irritability, anxiousness, fatigue, and trouble concentrating are common. If menopause symptoms continually keep you up at night, make an appointment to see your doctor. And in the meantime, try these lifestyle changes and smart sleep strategies to rest easy.
Standard Treatments For Sleep Issues
“Studies have shown that cognitive behavioural therapy reduces menopausal symptoms including low mood, anxiety and sleep disturbance,” says Currie. “Sleep hygiene and lifestyle changes are also useful. HRT is recommended to be used first-line for menopausal symptoms, but for women who are unable to take HRT, other medications such as low-dose antidepressants, and gabapentin and clonidine may be helpful particularly for night sweats.”
Savvas adds that women in perimenopause who are experiencing sleep problems are often wrongly treated with sleeping pills for insomnia, when in fact it is declining hormone levels that are the cause.
“Women in their 40s who are still having periods may start getting sleep issues, mood changes and anxiety which are common symptoms in perimenopause,” he explains. “If this is the case, they should make sure their GP considers perimenopause as a possibility. Sleeping pills may be helpful in the short term, but there are numerous side-effects with long-term use, including dizziness, memory problems and even increased risk of dementia.”
Mediating Effect Of Anxiety And Depression On Hot Flashes Sweating And Sleep Disorders
In this study, hot flashes symptom was defined as the observation variable. The independent variable in the model; SDS and SAS were defined as intermediary variable while PSQI as the latent variable. The dependent variable, 7 dimensions of PSQI in the model were defined as observation variable; Hence, the intermediary effect model was constructed. In the model, the SAS fitting index was 2/df=10.084, GFI=0.888, CFI=0.829, TLI=0.763, NFI=0.815, RFI=0.744, RMSEA=0.148. The model fitted well, and the standardization coefficients of each path had statistical significance . SDS fitting indexes were: 2/df=9.958, GFI=0.888, CFI=0.820, TLI=0.751, NFI=0.806, RFI=0.731, RMSEA=0.147. The model fitted well, and the standardization coefficients of each path had statistical significance .
Bootstrap method was used to test the significance of the mediating effect. The results showed that the direct, indirect and total effects of hot flashes and anxiety on insomnia were statistically significant . The direct effect, intermediate effect and overall effect of hot flashes and depression on insomnia were also statistically significant . Part of the mediating effect between heat sweating and PSQI was established. The indirect effect of hot flashes on sleep disorder was 17.86% through anxiety symptoms . The indirect effect of hot flashes on sleep disorder was 5.36% through depression symptoms .
Table 3 Mediating effect model of hot flash and anxiety and PSQI
Intermittent Fasting And Menopause Symptoms
Fasting has had a significant makeover in the last several years but has been a known practice for centuries, even millennia.
But what do intermittent fasting and menopause have in common? First, fasting came into context with menopause as a weight-loss tool for women over 50.
The loss of muscle mass and a slower metabolism slows down any weight loss during menopause. However, according to research, intermittent fasting can help with weight when it comes to the most stubborn fat.
While intermittent fasting is no miracle solution, it might work for some women when theyre struggling to either maintain or lose weight in menopause.
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Hot Flashes During Menopause
Of all the symptoms of menopause, hot flashes are, by far, the most common. More than two-thirds of all North American women go through the stages of hot flashes during perimenopause and menopause.
However, hot flashes also affect women who have gone through chemotherapy or had a hysterectomy. But how to describe a hot flash exactly? Essentially, its an unexpected feeling of heat accompanied by sweating and a flushed face.
Its unclear what causes them exactly, but according to experts, they are likely related to sudden changes in circulation. Some women feel the chills right after the hot flash, and their heart rate goes up. One of the reasons why hot flashes can be so difficult to handle is because they tend to come out of nowhere and can happen at any time.
Some women will experience hot flashes for a brief period, and others will struggle with them for years. Unfortunately, there isnt anything we can do regarding prevention you either get hot flashes or not. Avoiding triggers does matter, though.
Stress, caffeine, smoking, and alcohol make hot flashes more frequent and severe. Additionally, you can use various tools such as specialized blankets, cooling mattresses, cooling bracelets, and all-natural supplements.
Treatment Of Menopausal Insomnia Using Melatonin
In humans, the circadian rhythm of melatonin release from the pineal gland is highly synchronized with the habitual hours of sleep . The daily onset of melatonin secretion is well correlated with the onset of the steepest increase in nocturnal sleepiness . Endogenous secretion of melatonin decreases with aging across genders , and, among women, menopause is associated with a significant reduction of melatonin levels . Exogenous melatonin reportedly induces drowsiness and sleep, and may ameliorate sleep disturbances, including the nocturnal awakenings associated with old age .
Sleep Disorders And Insomnia
Many of the other symptoms, such as hot flashes, night sweats, and overall stress, affect ones ability to get a good nights sleep. However, difficulty falling or staying asleep is not only a side effect, it may also be caused by the abrupt drop in progesterone. Progesterone plays a soothing or sedating role in the brain and helps prepare the body for comfortable sleep by releasing a metabolite to interact with GABA, the calming neurotransmitter.
Treatments For Poor Sleep
There are some fundamental tenets that contribute towards healthy living in general that can help you sleep well:
- Maintaining health relationships and being socially active
- Intellectual stimulation.
However there are also times when you cannot control things and you need a little help. At all ages, hypnotics have been used for sleep disturbance, but there are specific treatments to consider for menopausal sleep disturbance.
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Create A Room Thats Suited For Sleep
Oftentimes, the room youre trying to get some shut-eye in is interfering with your ability to do just that. Three main components of a bedroom can affect your sleep.
This includes temperature, light, and noise. You can address this by:
- Keeping your bedroom temp as cool as you can handle. A solid recommendation is around 65°F . Cooler rooms make you more likely to hibernate well.
- Shutting off any lights. This includes alarm clocks and cell phones. The buzzing and blinking lights of a cell phone can alert your brain even when youre asleep, and youll be waking up at odd hours without any clear explanation.
- Stopping any unnecessary sounds. Turning off the radio, removing ticking clocks, and shutting down appliances before you tuck in can help lull you into a good nights sleep.
- Consider trying products designed for better sleep. These products can support you in getting adequate quality sleep.
Why Does Menopause Cause Sleep Problems
The menopause brings with it many unwelcomed physical and psychological changes. One of the most common complaints is sleep problems, with 60 per cent of menopausal women experiencing insomnia and fragmented rest at this time . A host of different factors are known to trigger sleep disruptions from night sweats to increased anxiety but usually, hormonal changes are at the root cause.
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What Is The Glycemic Index Of Food And How Could This Affect Sleep
The glycemic index is a ranking of foods on a scale from 0 to 100 according to how much they raise blood sugar levels after eating them. Ive with knowledge of the GI and the glycemic load of foods. High-GI foods are those that are rapidly digested, absorbed, and metabolized, and cause spikes in blood sugar and insulin levels. Some examples of high-GI foods include anything made with processed grains and anything containing added sugars .
Low-GI foods dont cause your blood sugar and insulin levels to spike, and include plant foods such as most fruits and vegetables, legumes and beans, nuts, seeds, and whole grains. Even plant foods that have a high GI such as bananas and watermelon are not likely bad for you when eaten in moderation.
Researchers hypothesize that high-GI foods cause insomnia because of the rapid spike and then crash of blood sugar levels. Essentially, what goes up must come down, and after blood sugar and insulin levels peak, they tend to drop, which can cause a lot of symptoms, including awakening from sleep. The researchers of this new study cite multiple studies supporting this theory.
Menopause Symptoms While On Birth Control
In perimenopause, many women arent sure whether to stop using birth control to prevent pregnancy. The added complication is the fact that hormonal birth control can often be beneficial during menopause.
It can lessen hot flashes, ease the bleeding and menstrual pain, and even help maintain bone strength. But, on the other hand, hormonal birth control over 50 increases the risk of developing cancer, diabetes, high blood pressure, and deep vein thrombosis.
Its up to you and your doctor whether you should keep taking birth control after a certain point, but after 55, its likely unnecessary.
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How To Treat Mental Symptoms Of Menopause
While we all eventually accept and embrace the change, no longer do we also need to accept experiencing these symptoms during the years of perimenopause and menopause. After all, it is finally our time to experience life and travel to the fullest.
Kindra is helping women reduce these debilitating symptoms and take their lives back. All of the Kindra products are made by women for women, scientifically backed, and estrogen-free , ensuring they are safe and effective for most consumers.*;
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To address many of both the physical and mental menopause symptoms all in one, Kindra formulated The Core Dietary Supplement. This daily supplement is powered by the combination of Pycnogenol and adaptogen Ashwagandha. Pycnogenol is a super-antioxidant that helps protect cells from damage. Specifically, it combats aging skin by stimulating collagen and supports heart and artery health to improve circulation and lower blood pressure to decrease the instances of hot flashes and night sweats. Ashwagandha is a medicinal herb that helps boost overall brain function to combat brain fog and lower stress and anxiety, leading to fewer mood swings, less insomnia, and even an increased libido. It comes in an easy-to-take capsule and is available for as little as $39 monthly.
How Does Menopause Cause Insomnia
hormonal changes that women experience during menopause sometimes cause insomnia
Menopause and insomnia are linked on several levels. This condition occurs when your ovaries no longer produce eggs, and is officially reached when you have gone a full year since your last menstrual period. During this year, known as perimenopause, your body produces lower levels of hormones. These hormones include estrogen and progesterone. The estrogens work to develop and maintain the female characteristics of your body, as well as readying the uterus for reproduction.
Estrogen also helps to regulate body temperature, preserve bone strength, prevent bone loss, regulates cholesterol production in the liver, and enhances the impact of feel good chemicals in the brain. Progesterones main function is to prepare for the possibility of pregnancy after ovulation. If the woman does not become pregnant, the progesterone levels lower. If pregnancy does occur, progesterone aids in feeding the fetus and helps prepare breasts for milk production.
It is mainly due to these hormonal changes that women in menopause sometimes experience insomnia. The new experience of hot flashes may also contribute to this sleep interruption. Hot flashes are surges of adrenaline that, as the name suggests, make your temperature rise but also wake you from sleep. All of these hormone changes can also lead to depression and/or mood swings. Suffering from depression can also contribute to insomnia.
Menopause And Insomnia: Could A Low
- By Monique Tello, MD, MPH, Contributor
Sleep disturbances such as insomnia are extremely common, especially in women after menopause. According to data from the National Institutes of Health, sleep disturbance varies from 16% to 42% before menopause, from 39% to 47% during perimenopause, and from 35% to 60% after menopause.
Insomnia is a serious medical problem defined by frequent difficulty falling or staying asleep that impacts a persons life in a negative way. Hormone changes around menopause can lead to sleep problems for many reasons, including changing sleep requirements, increased irritability, and hot flashes.
Dealing With The Symptoms Of Menopause
You could argue that the physical and mental changes that occur during menopause aren’t really “symptoms.” The term is usually associated with a disease, which menopause is not. Also, it is often hard to say which changes are a direct result of a drop in hormone levels and which are natural consequences of aging. Some of the symptoms overlap or have a cascade effect. For example, vaginal dryness may contribute to a lower sex drive, and frequent nighttime hot flashes may be a factor in insomnia.
Hot flashes and vaginal dryness are the two symptoms most frequently linked with menopause. Other symptoms associated with menopause include sleep disturbances, urinary complaints, sexual dysfunction, mood changes, and quality of life. However, these symptoms don’t consistently correlate with the hormone changes seen with menopause transition.
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Other Menopausal Sleep Disruptors
At this stage of life, women can also develop sleep disorders such assleep apnea, which may come from a loss of reproductive hormones like estrogen andprogesterone. These can go undiagnosed because women often attributesymptoms and effects of sleep disorders to menopauseitself.
Postmenopausal women are two to three times more likely to have sleepapnea compared with premenopausal women, Pien says. Before we becomemenopausal, we’re fairly protected, but the protective effect of hormonesseems to be lost with menopause. Furthermore, women often have more subtlesymptoms of sleep apnea than men. Thus, they may be less likely to seekevaluation for sleep apnea. Their health care providers may also be lesslikely to recognize sleep apnea as a possibility, further delayingevaluation and diagnosis of sleep apnea.
Other Physical And Mental Changes At Midlife
Some common midlife changes that are often attributed to menopause are not necessarily related to the fluctuating or decreasing hormone levels of menopause. The four most commonly reported changes include mood changes and depression; insomnia or other sleep problems; cognitive or memory problems; and decline in sexual desire, function, or both. Other physical changes that crop up in the middle years include weight gain, urinary incontinence, heart palpitations, dry skin and hair, and headaches. For these, a hormonal link is possible, but has not been proved. Consider the fact that men, who don’t experience a dramatic drop in hormone levels in their early 50s, often notice many of these same symptoms!
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How Does Menopause Affect My Sleep
Our moms and grandmothers called it the change of life that dreaded ageof hot flashes and mood swings, and the unofficial start of middle age.Many women expect those unwelcome symptoms duringmenopause. But along with sweating and weight gain comes something many women dontanticipate: disturbed sleep.
Poor sleep quality and sleep disturbance are lesser-known changes duringthis phase of life, saysGrace Pien, M.D., M.S.C.E., an assistant professor of medicine at theJohns Hopkins Sleep Disorders Center, but theyre very common.
You might think that a good nights sleep is nothing but a dream once youreach a certain age. Many women experience sleep problems duringperimenopause, the period of time before menopause when hormone levels and menstrualperiods become irregular. Often, poor sleep sticks around throughout themenopausal transition and after menopause. Fortunately, says Pien, thereshelp.
Whats good sleep? Women should aim for between seven and eight hours ofquality, uninterrupted sleep per night, Pien says. The rule isnt hard andfast, though; some people need less sleep and others need more. Ingeneral, if you’re waking up regularly during the night and feel that yoursleep isn’t restful, those are signs that maybe you’re not getting goodsleep, she says.
How Do I Know If I Have Menopause Symptoms
Some symptoms of menopause, such as aches and pains or joint stiffness, are also associated with other conditions. Plus, we all get headaches from time to time, and joint pain is an unfortunate reality of getting older.
These symptoms alone are not reasons to think you might be perimenopausal. You first have to consider your age. If youre under 45, its unlikely these symptoms are related to menopause.
On the other hand, if youre between 45-55, the body may send various signals to prepare you for menopause. But, again, the changes in the menstrual cycle are the first clue. If your periods were already highly irregular, look for other symptoms.
Over 75% of women will experience hot flashes and mood swings, which are significant indicators that youre entering perimenopause.
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