’s wise to prepare for certain life events, like marriage, going to college, 5k runs, and potential severe weather. But few women think about preparing for that stage in life when their periods cease, and pregnancy is out of the picture. In fact, most might say menopause kind of sneaks up on them before they know it.
It is easy to discount menopause as just another inevitable stage of life. While it is one that can’t be avoided, that doesn’t mean it should be taken lightly. The physical and emotional fluctuations that come with it benefit from a little forethought.
Menopause is a mixed bag of positive and negative impacts on a woman’s life. Preparing for what’s to come during perimenopause — that stage before — will help play up the good and mitigate the unpleasant. Here are three ways to prepare.
Multiply the Moisturizer
Menopause is all about the “E” word: “Estrogen.” It’s the decline of estrogen production that stops menstruation. And that’s not all.
Estrogen is what keeps skin moist, which is why women have that glowing, healthy skin in their middle to late 20s. That’s when estrogen production peaks. It’s kind of all downhill from there.
Women should start moisturizing their skin before production decreases and they begin noticing dry flakes. Once those appear, they’re well on their way to developing fine lines and wrinkles. Those are a couple of the hallmarks of menopause.
Even women in their 30s might need to swap out their water-based moisturizer for something more restorative. Early intervention can reduce the onset of excessive dryness, wrinkles, laugh and forehead lines, and sunspots.
But estrogen decline makes menopausal women dry where they may never have been dry before. At the first sign of menopause-related vaginal dryness, which often occurs in the 40s, it’s a good time to begin using a vaginal moisturizer regularly.
Otherwise, there’s a risk that intercourse will become painful, unpleasant, and a potential source of frustration among partners.
Introducing moisturizer early gives women time to develop a skincare and vaginal care routine that works for them. Although they can’t fend off menopause, they can look and feel better when it arrives.
Consume Differently
Most menopausal women mourn the loss of those days when they could eat and drink what they wanted. If they put on a few pounds, an extra workout or two could make them disappear. That’s the glory of youth.
There are a couple of key culprits in the infamous menopausal weight gain. First, men and women lose muscle mass as they age while fat increases. Second, for women, testosterone production increases when estrogen and progesterone drop. That redistributes fat to the midsection, somewhat unkindly but aptly referred to as “menopause belly.”
There are also other reasons why weight gain is common in menopause, including genetics, sleep disruptions, medications, and mood swings. To prepare for all of these, women should change how they eat and drink before reaching that stage.
What women consume is important to keeping weight down. Diets rich in whole grains, legumes, nuts, fresh fruits and vegetables, fish, lean meats, and healthy fats are recommended. They not only reduce weight gain, but they also reduce risk of heart disease and diabetes. And increasing water consumption helps keep everything functioning well.
Of course, what women don’t eat and drink is just as important. Avoiding sugar, processed foods, and decreasing dairy consumption is vital. Alcohol takes a higher toll on older adults of any gender because the body doesn’t process it as well later in life. For menopausal women, it also contributes to hot flashes and the likelihood of developing serious health conditions.
Women who begin making changes to their diets before they hit menopause might avoid some weight-related complications when they do. It’s certainly easier than flipping the script entirely once the belly fat appears.
Have Important Conversations
Despite the fact that menopause is inevitable, there’s a stigma about talking about it openly and honestly. That silence is harmful, which is why it’s important to begin talking about it early. And there are many conversations that should occur.
Women should talk about what to expect with their healthcare providers. An ideal discussion would be with a female gynecologist who is experiencing it or has experienced it herself. But even getting an understanding of the physiological changes caused by menopause would help women prepare.
The silence on the subject of menopause in the workplace can be devastating to women. They aren’t the only people who need to anticipate how this stage may change their job performance. Employers need to know and create supportive spaces for them as well.
Women who have an intimate relationship with someone else should talk to their partner about it. Menopause changes a woman, which means the relationship will need to adjust accordingly to survive. Starting that conversation after things get rocky might be too late.
Women may also want to talk to a trainer or physical therapist about the potential menopausal implications of their exercise routine. Weight-bearing and muscle-building strategies become as important as cardio workouts. What women have done for years to maintain weight may no longer work during menopause.
Not all women experience the same symptoms during menopause. The stage is rougher on some than others for all sorts of reasons. But discussing with others what’s potentially ahead of them will help them prepare for the journey.
Get Ready
A little preparation makes almost everything easier in life. And since menopause is going to happen whether a woman wants it to or not, why not make it easier?
Knowing what to expect during menopause is half the battle. And making changes before it arrives will make the transition a lot smoother. Of course, moisturizing, consuming more wisely, exercising differently, and having the right conversations are just a few ways to prepare. But they’re certainly a great start.
