Where are you on your Menopause Journey?

The way to determine where you are on your menopause journey is by tracking menstrual cycle patterns and symptoms. Age is also a factor, and most women will become naturally menopausal between the ages of 45 and 55 years (1). Many of the symptoms of menopause are experienced in the perimenopause stage 2-10 years before the last menstrual period. Symptoms are caused by fluctuations in the sex hormones oestrogen, progesterone, and testosterone. Around 80% of women will experience symptoms during perimenopause and they are likely to change as you move from the early to the advanced stages. Twelve months after your last menstrual period (menopause) you become post-menopausal, your sex hormones will return to pre-puberty levels, and most symptoms will subside (1).

If you notice irregular periods or changes in flow this can be an indicator that menopause is underway (1). Changes in menstrual cycle patterns are experienced by women not on birth control. In early perimenopause you may experience irregular or changeable cycles with at least a 7-day variation between each period. In the later stage of perimenopause, the cycle becomes longer than 60 days, with two or missed periods until menopause is complete (2). It can be useful to track your menstrual cycle with a journal, using your fitness app or one of the menstrual cycle apps available. One of my favourite apps is Balance by Newson Health which you can use for free or pay extra for Balance+ https://www.balance-menopause.com/balance-app/. When tracking your menstrual cycle, useful Information to log can include start date, duration, flow heaviness, and any mid-cycle spotting. If you experience heavy or more frequent periods or are concerned by any changes in your menstrual cycle, you should visit your GP.

Alongside changes in menstrual cycle most women will experience a range symptoms and body changes (3). Looking at the list of symptoms can be overwhelming but it’s important to note you won’t have all of these. Each woman is unique and so is her menopause journey. Symptoms may also come and go due to fluctuating hormone levels, and this can create a feeling of uncertainty about what to do to manage or cope with the situation.
The list below shows some of the more common symptoms:

• Hot flushes and night sweats.
• Brain fog, lack of concentration, memory issues.
• Mood changes – depression, anxiety, panic attacks, anger, rage.
• Tiredness and fatigue.
• Insomnia and sleep issues.
• Joint pain, onset osteoarthritis.
• Muscle aches, loss of muscle (sarcopenia.)
• Headaches, migraines.
• Eyesight changes, dry eyes
• Weight gain, redistribution of weight to trunk and waist.
• IBS, bloating, constipation.
• Vaginal dryness, pain during sex
• Loss of libido.
• Recurrent UTI’s, overactive bladder, incontinence
• Breast pain.
• Dry skin, acne, itching crawling skin.
• Racing heart, palpitations.

As with your menstrual cycle it can be useful to track perimenopause symptoms. To assist you with this VB Nutrition has created a downloadable symptom tracker. This information can help you identify any patterns or triggers to symptoms and be a useful reference if you are planning on a visit to GP.

You may have seen menopause testing kits available online and through alternative health practitioners. These tests collect urine, blood, and saliva to measure levels of Follicle Secreting Hormone (FSH)and sometimes Estradiol (a form of oestrogen) and luteinizing hormone (LH) too. Due to the fluctuating nature of hormones during perimenopause these tests are not conclusive or recommended. Tests that measure these hormones are not used by medical professionals in the assessment of menopause (1).

If you haven’t experienced a menstrual period in 12 months you are now post-menopausal. You can also experience medical menopause after removal of the ovaries and chemotherapy or radiation treatment (1).
In the early stage of post-menopause (the first five years), you may notice some symptoms beginning to subside. As you transition into late-stage post-menopause (the rest of your life), some symptoms will disappear, others may become your new normal, and it’s likely you’ll feel more settled (1).
For many women, post-menopause can be seen as a new beginning, a time to assess your lifestyle and make plans to age awesomely.

Understanding where you are on your menopause journey is a powerful first step. The next recommended action is to book a midlife check-up with your GP. This is an opportunity to discuss your symptoms, any changes you’re noticing in your body, and whether Hormone Replacement Therapy (HRT) or other treatment options may be suitable for you. It’s also important to rule out other potential causes of your symptoms.
Christchurch-based GP Dr Sarah Marr suggests booking a double appointment to allow enough time for a thorough check-up and meaningful conversation about your options.
In addition to medical support, there are a range of natural remedies and lifestyle changes that can help you feel more balanced and supported during this transition.
Stay tuned for the next instalment, where we’ll explore body changes in menopause and how to support this stage of your journey to live a vibrant midlife and beyond.