World Menopause Day

#WorldMenopauseDay

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World Menopause Day is held annually on the 18th of October, so let’s reflect on this moment in life that all women go through between their 45 and 55 years old, depending on each woman.

Women experience menopause in different ways, with different symptoms and intensity. What is certain is that they all experience big hormone changes in their bodies, which can lead to sensory integration and processing changes that can impact the quality of their lives.

These hormonal changes are related to the sex hormones produced by the ovaries; estrogen, progesterone, and testosterone, which experience a big drop in levels.

In terms of sensory integration and processing, these hormone changes lead to symptoms like; fatigue, hot flashes, night sweats, sleep difficulties, dizziness, balance difficulties, anxiety and depression, mood swings, … which can be related to women’s sensory processing.

Menopause can be divided into different phases: perimenopause, menopause, and postmenopause.

For Brinton, R. et al, perimenopause is primarily viewed as a reproductive transition, but its symptoms are largely neurological in nature. Neurological symptoms that emerge during perimenopause are indicative of disruption in multiple estrogen-regulated systems (including thermoregulation, sleep, circadian rhythms and sensory processing) and affect multiple domains of motor and cognitive function.

To maintain a good quality of life in this stage of life, it is essential for women;

To exercise, move and keep giving vitality to the body.

Daily movement is necessary for all ages, but when we start aging, and in this case, when menopause comes and the hormone levels change, it is common for women to stop exercising because they experience more fatigue and body changes; despite this, it is necessary to be aware of this and maintain a good movement routine to maintain physical and emotional health.

There is evidence that a balance strategy training program preserves the balance decline associated with age and related to menopause, and leads to the adoption of a more active lifestyle (Fu, S., Low Choy, N., & Nitz, J., 2009)

It also has been shown that Yoshinkan Aikido practice alleviates postmenopausal symptoms such as hot flashes, feeling dizzy or faint, night sweats, rapid heartbeat, and difficulty sleeping in old-aged women who underwent special training directed to enhancing support afferentation (Bazanova et al., 2017). Purposeful training of support afferentation through stimulation of plantar graviceptors by Aikido practice decrease excessive energy demands on balance saving, extra postural and visual activation and psychoemotional tension.

Another activity that can help in this stage of life is the Nordic walking. Check this article that promotes the practice of this sport, achieving great results in a 4-week program of continued practice.

2. To avoid stress. Having a calm life is beneficial for all, but during menopause, having healthy habits can help to overcome the symptoms in a better way. As symptoms such as anxiety and depression, or mood swings, are likely to appear, finding strategies such as Yoga practice may be beneficial to maintain good self-regulation and good mental health. Other activities that bring calm and connection to our bodies would also be beneficial.

The International Menopause Society suggested Yoga as a practice to release menopausal symptoms. It is also an interesting resource for updated information about menopause, and it can be translated into many different languages.

3. To respect the resting time. Even if having restful sleep is not under our control during this period of life, respecting our sleeping times and practicing good sleep hygiene can contribute to well-being. This problem affects most of women during the different phases of menopause, from perimenopause to postmenopause. Fiona C. Baker et al, reports how sleep disturbances are one of the most bothersome symptoms reported by 40–60% of menopausal women and can have long-term effects on health and well-being across several years of the menopausal transition.

For this reason, it is very important to consider this problem, which affects a vast number of women and impacts their quality of life.

Here are some interesting tips to include in your daily routine; some of them are very sensory, like avoiding alerting your nervous system with strong lights, so much movement at times close to bedtime, and chemicals that can increase your alertness, like coffee or alcohol. Instead, it is important to use calming sensory strategies to contribute to better sleep.

What else do you think is beneficial for your health at this stage?

Share it with us!

References:

Fu, S., Low Choy, N., & Nitz, J. (2009). Controlling balance decline across the menopause using a balance-strategy training program: a randomized, controlled trial. Climacteric, 12(2), 165–176. https://doi.org/10.1080/13697130802506614

Monteleone, P., Mascagni, G., Giannini, A. et al. Symptoms of menopause — global prevalence, physiology and implications. Nat Rev Endocrinol 14, 199–215 (2018). https://doi.org/10.1038/nrendo.2017.180

Brinton, R., Yao, J., Yin, F. et al. Perimenopause as a neurological transition state. Nat Rev Endocrinol 11, 393–405 (2015). https://doi.org/10.1038/nrendo.2015.82

Karavidas, M., de Visser, R.O. “It’s Not Just in My Head, and It’s Not Just Irrelevant”: Autistic Negotiations of Menopausal Transitions. J Autism Dev Disord 52, 1143–1155 (2022). https://doi.org/10.1007/s10803-021-05010-y

Saulicz M, Saulicz E, Myśliwiec A, Wolny T, Linek P, Knapik A, Rottermund J. Effect of a 4-week Nordic walking training on the physical fitness and self-assessment of the quality of health of women of the perimenopausal age. Prz Menopauzalny. 2015 Jun;14(2):105-11. doi: 10.5114/pm.2015.52152. Epub 2015 Jun 22. PMID: 26327897; PMCID: PMC4498029.

Baker FC, Lampio L, Saaresranta T, Polo-Kantola P. Sleep and Sleep Disorders in the Menopausal Transition. Sleep Med Clin. 2018 Sep;13(3):443-456. doi: 10.1016/j.jsmc.2018.04.011. PMID: 30098758; PMCID: PMC6092036.