Navigating Early Menopause

What do you think of, when you think of menopause? Do you think of your Grandma? I used to think of Blanche Devereaux from the “Golden Girls” stomping down the hallway fanning herself, and it wasn’t because of a man she met. At least, that used to be the image in my head until I actually went through early menopause. I share my story here, if you are curious to learn more. Menopause typically brings to mind a certain mental image, but what if it arrives earlier than expected? For many career focused women, like myself, early menopause wasn’t just a physiological phenomenon. It can disrupt your life in ways you never considered. If this sounds familiar, hopefully this post about navigating early menopause will be a source of information and solace. You are not alone, and there is a growing population of people just like us.

Surprise!

Imagine you’re at the peak of your career. You’re handling major projects, leading teams, and delivering on tight deadlines. Suddenly, you’re entertaining clients at a cocktail party and you break into a flop sweat. Can you imagine it? Sadly, I can because it’s exactly what happened to me. Out of nowhere, the familiar rules governing your body start changing without warning. Hot flashes, mood fluctuations, and sleep disturbances slowly become the new routine. These changes require you to integrate new considerations to maintain your health and wellbeing.

Understanding early menopause

To begin, it’s helpful to understand that early menopause affects about 5% of women and is characterized by the onset of menopause before the age of 45 [1]. It can occur naturally, or be induced by certain medical treatments and conditions, such as chemotherapy, hysterectomy, or a bilateral oophorectomy (surgical removal of the ovaries). There are other health conditions that have shown to be related to early menopause, but those are more rare. They include things like thyroid disease, HIV/AIDS [2], or myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) [3] [6].

Early menopause looks exactly the same at any age, except it occurs earlier in life. Symptoms include the usual suspects like hot flashes, night sweats, disrupted sleep, and emotional changes. However, the impact is much greater because of the new risks. As you can imagine, these symptoms can significantly impact personal and professional life. We are using the term early menopause, which  technically means menopause before the age of 45. Premature refers to menopause occurring before the age of 40. We don’t cover the detail of here, but the Cleveland Clinic does a great job breaking it all down here, including the Primary Ovarian Insufficiency.

Medical insights

Physiologically speaking, menopause involves a decline in estrogen and progesterone, which can influence everything from cardiac health to bone density. This is important to know because understanding these changes is crucial for managing health risks associated with decreased hormone levels. If you, or someone you know, is experiencing these symptoms, work with healthcare providers to navigate the risks. Depending on your age, your doctor may recommend hormone replacement therapy or other hormonal interventions to reduce your increased cancer, cardio vascular and osteoporosis risk.

Part of navigating early menopause means understanding the significant risks associated with it. For example, early menopause increases risk for cardiovascular disease due to a decrease in estrogen. Maintaining flexible arteries is one of estrogen’s jobs along with regulating cholesterol [4]. Reduced estrogen levels also contribute to accelerated bone loss, raising the risk of osteoporosis and fractures. Additionally, early menopause can lead to a higher risk of cognitive decline and mood disorders, due to hormonal fluctuations impacting brain function [4]. In other words, you run a higher risk for things like dementia and Parkinson’s disease [5].

Practical tips for managing symptoms

The good news is that we are finally talking openly about menopause and early menopause. We understand more about how to manage it and navigate early menopause symptoms. The stigma is slowly lifting  too, making help much more accessible. This includes organizations like Pomona Wellness! Managing dietary intake plays a crucial role in mitigating menopause symptoms. Incorporating foods rich in calcium and vitamin D is important for maintaining bone health, while foods containing phytoestrogens, such as soy, may help moderate hormonal fluctuations. Avoiding processed foods and reducing caffeine and alcohol can also alleviate symptoms [7] [9].

Regular physical activity is beneficial for symptom management. In other words, “sports therapy,” has been shown to be highly effective [8]. Activities like strength training, cardio exercises, and yoga not only help alleviate menopause symptoms, but also improve mood and overall cardiovascular health.

Holistic approaches to comfort and wellbeing

The transition through early menopause can also significantly impact mental health, potentially leading to anxiety and depression. In my personal experience, I remember feeling a lot of grief, after I was diagnosed. I ended up finding a therapist, which was tremendously helpful for me navigating the challenges of early menopause. It helped me overcome much of the depression I experienced during that time. Effective stress management techniques you can implement today include, mindfulness meditation and regular physical exercise. Both are effective for coping with the emotional fluctuations  often accompanying menopause.

Another consideration are alternative therapies, such as acupuncture and yoga, which have been shown to offer benefits[10]. Both are effective in reducing menopausal symptoms and enhancing overall wellbeing while navigating early menopause. These practices help balance the body’s energy systems and can provide significant relief from symptoms. Herbs are another option. Some have been shown to be effective for navigating the quality of life impacts of early menopause. Things like kamishoyosan [11] and red ginseng [12] have been shown to be effective interventions for depression and cardiovascular disease, respectively.

Personal stories and community support

If you have been diagnosed with early menopause, engaging with a community of women who have navigated early menopause can provide comfort and practical ways to manage the premature change. Online forums, local support groups, and workshops are excellent resources for sharing experiences and advice. If you are interested in joining a group through Pomona Wellness, let me know. I would love to work with you.

If you are experiencing symptoms suggestive of early menopause, consider consulting with a healthcare provider to discuss your symptoms and explore treatment options comprehensively. Ask for a full hormone panel to assess your situation and make sure to review it with your doctor. If you are feeling lousy, don’t accept no for an answer. After all, it’s easier to be wrong, than to potentially suffer for years. If you’re looking for more personalized guidance, sign up for a breakthrough session with Pomona Wellness and follow me on Substack and Wellspiration for more wellbeing content.

Help spread awareness and support by sharing this article with others who might benefit from understanding more about navigating early menopause.

_{Medical Disclaimer:}

_{These statements have not been evaluated by the Food and Drug Administration (FDA). Information provided in this blog post is for educational and informational purposes only and should not be considered as medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, treatment, cure or prevention of any disease. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.}

References

1. Shifren, J.L., Gass, M.L.S., for the NAMS Recommendations for Clinical Care of Midlife Women Working Group. (2014). The North American Menopause Society Recommendations for Clinical Care of Midlife Women. Menopause; 21(10): 1038–1062.
2. Imai, K., Sutton, M.Y., Mdodo, R., del Rio, C. (2013). HIV and menopause: A systematic review of the effects of HIV infection on age at menopause and the effects of menopause on response to antiretroviral therapy. Obstetrics and Gynecology International, 2013:340309 (Epub 2013 Dec 19).
3. Boneva, R.S., Lin, J.M., Unger, E.R. (2015). Early menopause and other gynecologic risk indicators for chronic fatigue syndrome in women.Menopause; 22:#826–834.  
4. Okeke, T., Anyaehie, U., & Ezenyeaku, C. (2013). Premature menopause. Annals of medical and health sciences research, 3(1), 90–95. https://doi.org/10.4103/2141-9248.109458
5. https://my.clevelandclinic.org/health/diseases/21138-premature-and-early-menopause
6. Kim, J. M., Yang, Y. S., Lee, S. H., & Jee, S. H. (2021). Association between Early Menopause, Gynecological Cancer, and Tobacco Smoking: A Cross-Sectional Study. Asian Pacific journal of cancer prevention : APJCP, 22(10), 3165–3170. https://doi.org/10.31557/APJCP.2021.22.10.3165
7. Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients. 2024; 16(1):27. https://doi.org/10.3390/nu16010027
8. Kim, S. M., Ko, Y., Kim, D. S., Kim, N. Y., Hwang, H. C., & Han, D. H. (2024). Effects of sports therapy on improvement of menopausal symptoms, psychological status, and body morphology in perimenopausal women. Menopause (New York, N.Y.), 31(4), 326–335. https://doi.org/10.1097/GME.0000000000002329
9. Silva, T. R., Oppermann, K., Reis, F. M., & Spritzer, P. M. (2021). Nutrition in Menopausal Women: A Narrative Review. Nutrients, 13(7), 2149. https://doi.org/10.3390/nu13072149
10. Innes, K. E., Selfe, T. K., & Vishnu, A. (2010). Mind-body therapies for menopausal symptoms: a systematic review. Maturitas, 66(2), 135–149. https://doi.org/10.1016/j.maturitas.2010.01.016
11. Toshiyuki Yasui, et al. Changes in circulating cytokine levels in midlife women with psychological symptoms with selective serotonin reuptake inhibitor and Japanese traditional medicine, Maturitas, Volume 62, Issue 2, 2009, Pages 146-152, ISSN 0378-5122, https://doi.org/10.1016/j.maturitas.2008.12.007
12. Kim, Sun Young MD1; et al. Effects of red ginseng supplementation on menopausal symptoms and cardiovascular risk factors in postmenopausal women: a double-blind randomized controlled trial. Menopause 19(4):p 461-466, April 2012. | DOI: 10.1097/gme.0b013e3182325e4b