Am I experiencing premature menopause at 40? Understanding symptoms

Title: Am I experiencing premature menopause at 40? Understanding symptoms

Author: Wu Jie, Xuanwu Hospital, Capital Medical University, Obstetrics and Gynecology, Attending Physician. Zhang Yonghui, Deputy Chief Physician at the Community Health Service Center in Huayuan Road, Haidian District, Beijing. Review Expert: Wang Yixin, Chief Physician and Professor at the Datun Community Health Service Center, Anzhen Hospital, Chaoyang District, Beijing.

Introduction: The article highlights health tips for menopausal women, focusing on check-ups, symptom management, and healthy lifestyle suggestions.

Abstract: Many women start to worry as they reach their 40s: Am I experiencing early menopause? Menopause is a topic that many women are reluctant to discuss, and when symptoms appear, they often try to endure them silently. However, this is crucial for our health in the later stages of life, and we must approach it scientifically.

Keywords: Menopause, Menstruation, Healthy Living.

Menopause is a normal physiological transition. The average age of menopause for women in China is 51 years. Ninety percent experience menopause between the ages of 45 and 55. Menopause at ages 40 to 45 is considered early, while menopause occurring before age 40 is classified as premature ovarian failure. Genetics can influence the timing of menopause.

Be cautious if you experience these signals after the age of 40. The key signal is menstrual irregularity. For instance, if there are changes in your menstrual cycle of more than 7 days occurring twice within 10 months, or if menstruation has stopped for more than 60 days. These are signs of declining ovarian function.

At the same time, sleep disturbances and hot flashes with sweating are very common. Musculoskeletal discomfort and mood swings are also typical symptoms. Decreased memory, physical fatigue, and abnormal weight gain should be monitored as well. After ruling out other diseases, chest tightness and discomfort in the urinary and reproductive systems may also be signals.

Many women ask whether menopause requires treatment. The answer is: when symptoms affect daily life, scientific intervention is necessary. Menopausal syndrome is a pathological condition. Disorders or deficiencies of ovarian hormones can lead to various issues. Intervention can alleviate discomfort and reduce long-term risks.

Women who experience early menopause face a higher risk of various diseases. Even those who enter menopause at a normal age may also be at risk of developing illnesses. Therefore, if symptoms arise, do not endure them silently and be cautious of unproven remedies. Seeking medical attention promptly and receiving proper treatment is crucial.

Menopause is inevitable, and there is no need for anxiety or avoidance. Acknowledge the changes; early detection leads to early intervention. Navigating this phase smoothly under the guidance of a doctor can reduce the risk of long-term diseases and safeguard your health.

Although menopause can bring physical and mental discomfort, it is not a health watershed. Proper lifestyle management can effectively alleviate symptoms. Here are six health tips for everyone.

First, dietary adjustment is fundamental. The core principle is balanced nutrition. Consume more foods rich in minerals and vitamins, such as milk, soy products, leafy greens, and fresh fruits. Supplement with calcium and vitamin D. Foods high in calcium, nuts, and egg yolks are beneficial. Soy products help regulate hormones. Maintain a light diet, replacing staple foods with whole grains. Accompany meals with high-quality proteins and fruits and vegetables, eat regularly, have smaller meals, and avoid smoking; limit alcohol.

Exercise is a natural regulator. Engage in moderate-intensity aerobic activities 3 to 5 times a week, such as brisk walking or swimming, accumulating a total of 150 minutes. Additionally, incorporate 2 sessions of resistance training per week, such as weightlifting. The exercise intensity should be sufficient to cause slight sweating without a noticeable feeling of fatigue. Progress gradually, avoid exercising during hot periods, and remember to hydrate after workouts.

The sleep environment is very important. Keep the bedroom temperature between 18 to 22 degrees Celsius. Stay away from electronic devices for one hour before bedtime. You can soak your feet or listen to music. For nighttime sweating and hot flashes, wear breathable pajamas, leave the window open for ventilation, and have a towel ready. If you're experiencing insomnia, try mindfulness breathing exercises; do not self-medicate.

Emotional regulation is essential. Cultivate hobbies, participate more in social activities, and find someone to share your feelings with. Practice mindfulness meditation or deep breathing exercises daily. If negative emotions persist for more than two weeks, seek professional help in a timely manner.

Proper physical care is essential. When experiencing hot flashes and sweating, wear clothing made of natural materials and drink some cool boiled water for relief. If there is discomfort in the urinary and reproductive systems, wash the external genitalia with warm water. Wear loose, breathable underwear, and do not hold in urine. If symptoms occur, use care products as directed by a physician. Ensure your lower back and joints stay warm, and remember to move after sitting for a long time.

Regular health check-ups are an important line of defense. A comprehensive examination should be conducted once a year, focusing on monitoring blood pressure, blood lipids, and fasting blood glucose levels to ensure that related indicators are well-controlled. It is essential to identify and address potential health issues. After menopause, bone density should be checked every 2 to 3 years. If the T-score is ≤ -2.5, medication should be taken under a doctor's guidance to prevent osteoporosis. Breast exams should occur annually, and cervical screenings should take place every three years to assess the risk of gynecological tumors. If there are abnormalities in menstruation, severe hot flashes, or worsening joint pain, it is important to consult a gynecologist or a menopause specialist in a timely manner. Doctors may recommend hormone replacement therapy, and one should not ignore this due to concerns about side effects.

Menopause is a period of adjustment in life, not the end of women's health. A nutritious diet, regular exercise, good sleep, balanced emotions, meticulous care, and regular health check-ups are six key points that can help the body adapt to hormonal changes and alleviate discomfort. Taking proactive steps in health management and maintaining a positive mindset can enable women to navigate menopause smoothly and gracefully, laying a solid foundation for health in the later stages of life.

References:

Chen Rong. Interpretation of the Guidelines for Menopause Management and Hormone Therapy in China 2023 Edition. Journal of Union Medical College, 2023, 14(03): 514-519.

Yu Qi. Guide for Menopausal Patients. Beijing Kangmeng Charity Foundation.

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