Menopause? The symptoms could not be more varied, making it quite difficult to attribute them to menopause. What do the different phases of menopause look like in women, and how does andropause or the midlife crisis affect men?
What are the different phases of menopause in women?
The fact that this period of hormonal change is quite complex is shown by the different phases of menopause alone. It does not just start at 50, as is outdatedly assumed. It is better to speak of phases that may occur earlier for some and later for others. The duration of menopause varies greatly and can range between 10 and 20 years.
Since the severity and hormonal changes can be so different, our description here can only provide a rough overview. Menopause in women can be divided into several overlapping stages: premenopause, menopause, perimenopause, and postmenopause.
- Perimenopause: Usually begins at the age of 40 and can drag on for several years. Typical symptoms are fatigue, insomnia, hot flashes, and weight gain. In this phase, the regular production of sex hormones begins to fluctuate, and the cycle becomes more irregular. Perimenopause is particularly tricky because there are a multitude of symptoms and hormone levels are constantly fluctuating. Quite unpredictable!
- Menopause: The period of the last menstruation. If the period is absent for at least 12 consecutive months, it is referred to as menopause. This marks the transition from perimenopause to postmenopause.
- Postmenopause: This phase begins after 12 consecutive months without a period. It lasts for the rest of one's life. No more ovulation occurs, and pregnancy is no longer possible. The production of the hormones estrogen and progesterone is now permanently at a low level.
What can symptoms look like for women in the climacteric?
The possible and typical symptoms during a woman's menopause include:
- Fatigue
- Insomnia, sleep disturbances
- Hot flashes
- (Nighttime) sweats
- Weight gain
- Heart palpitations
- Dizziness
- Nervousness
- Headaches
- Mood swings
- Depressive moods
- Irritability
- Vaginal dryness
- Bladder weakness
- Hair loss
- Skin aging
What natural help is available for menopausal symptoms?
Often, hormone replacement therapy, for example in the form of hormone patches, was used for menopausal symptoms. However, hormone replacement therapy for long-term use and for those over 60 is now controversial due to undesirable side effects. Detailed advice from a specialist regarding the pros and cons is extremely important.
Herbal support during menopause
Gentle help for symptoms can be provided by phytoestrogens. These are plant-based substances with a hormone-like effect. Due to their similarity to female hormones, phytoestrogens can have a regulating effect on the female hormonal balance. Natural sources of these hormone-like plant substances can be found, for example, in flaxseeds and soybeans. Before taking any products, seek advice from specialized personnel.
The most important tips for women during menopause
As a result of the estrogen deficiency during menopause, the risk of osteoporosis can also increase during this time. Pay closer attention to a calcium-rich diet. Additional calcium intake during menopause can reduce bone mass loss and thus the risk of bone fractures.
Tip: During and after menopause, women need 1,200 to 1,500 milligrams of calcium, which is rarely achieved through diet alone. To counteract the risk of osteoporosis, a calcium supplement in combination with vitamin D3 and K2 is sensible.
Are you sleeping poorly? Many women suffer from marked irritability, depressive moods, and sleep disturbances during menopause.
Tip: Valerian and hops, as well as melatonin, can help with mild sleep disturbances. Rhodiola rosea, an adaptogen from Siberian traditional medicine, can support exhaustion and mood swings and promote a healthy sleep rhythm.
Do you feel that your skin feels tight, more sensitive, and the mucous membrane is changing? In connection with the hormonal changes, fluid loss can also occur. This can be noticeable through vaginal dryness and irritated skin.
Tip: Treat your skin kindly. Supply yourself with beauty vital substances such as borage oil, which is rich in gamma-linolenic acid (GLA), zinc, millet, silica, copper, B vitamins, selenium, vitamin E, and wheat germ oil. For vaginal dryness, which can be uncomfortable during intercourse, moisturizing creams or gels can help.
How do men go through menopause?
The "male menopause," also referred to as andropause or "midlife crisis," is, unlike menopause in women, still a rather unknown phenomenon. However, the male body also experiences a decline in sex hormones with increasing age, which is generally always accompanied by a gradually reduced testosterone production. Andropause can occur between the ages of 40 and 50.
Is there a drop in testosterone?
Studies have shown that men's testosterone levels decrease over the years. Experts assume that a hormonal change is not the actual problem, but rather the combination with other complaints. Those primarily affected are chronically ill individuals with metabolic syndrome, liver dysfunction, or inflammatory diseases. Overweight men with unfavorable body fat distribution also frequently have too little testosterone, as a large portion of the sex hormone is broken down in fatty tissue.
What can symptoms look like during male menopause?
Symptoms of the "male menopause" compared to the female climacteric are more gradual and less pronounced in men; in addition, there are large individual differences. In men, the testicles do not cease their function abruptly and noticeably—hormone production can be maintained into old age. Typical signs of male menopause, which often occur in combination, are:
- Hot flashes
- Inner restlessness and nervousness
- Decrease in libido
- Erectile dysfunction
- Depressive moods
- Physical changes such as reduced beard growth
- Muscle loss and increase in fat mass, as well as osteoporosis
- Lack of motivation
- Decrease in concentration and resilience, exhaustion, or fatigue
Whether the appearance of one or more symptoms is a sign of a "midlife crisis" or whether the cause can be traced back to organ disorders and other illnesses can only be diagnosed by a doctor.
It is certain that the possible decrease in testosterone in the body is a natural process in the aging process and does not in itself require therapy. If necessary, there is currently the possibility of compensating for a deficiency in male sex hormone through the administration of testosterone. However, due to insufficient research and numerous side effects, hormone substitution is controversial. Testosterone administration should never be done without a medical examination.
The most important tips for men during menopause
Men can boost their testosterone production by exercising. Exercise stimulates the formation of the sex hormone in men—especially moderate endurance sports.
Regarding mental challenges in professional life, men in menopause are often exposed to extreme demands. And physically, they can no longer withstand everyday burdens as easily as they could a decade earlier.
Tip: Those who still want to perform at 100 percent in their job can help their brain cells and concentration: phospholipids improve memory, regulate nerve cell activity, and support general cognitive performance. Furthermore, ginseng and ginkgo support mental fitness and concentration.
A must! From the age of about 45, the prostate risk phase begins for men. The prostate cancer screening covered by health insurance at the urologist's office should then be taken advantage of regularly.
Tip: Look after prostate health: Maca, lycopene, and pumpkin seed can be good helpers.
An annual basic check-up is also sensible. Here, high blood pressure and high blood lipids can be detected in time. They are the most common risk factors for a heart attack.
Tip: One can support this with heart-friendly vital substances such as coenzyme Q10, omega-3 fatty acids, B vitamins, garlic, also in combination with hawthorn, black garlic, and a water-soluble tomato concentrate.
Age and sexuality in women and men
Due to the physical and hormonal changes during menopause, there is a change in the sexual behavior of men and women. In men, sexual desire is generally strongly pronounced until the age of 50 and can slowly decrease thereafter. In andropause, the declining testosterone production leads to a decrease in libido.
In young women, sexual desire awakens a little later than in young men and rises steadily over time—especially with experience. Sexual maturity is reached at around 35 years of age. In menopause, the estrogen level drops because the ovaries produce fewer hormones. Since psychological factors are also at play in female libido, sexual desire does not necessarily decrease: mature women have more time to think about themselves and their relationships, thus giving more space to their sex life.
Conclusion
Some, both women and men, fall into a life crisis. Changed sexuality, one's own body image, and physical changes are seen as the reason. Therefore, one should support well-being on several levels.
A balanced lifestyle with healthy daily routines and a good social environment (family/friends), as well as a positive attitude towards life, can help to deal with this new phase of life in a relaxed manner.
- Nutrition:
Avoid or reduce the consumption of stimulants such as nicotine and alcohol. Eat fresh food, rich in vegetables and fruits. Reduce your meat consumption, opt for good, unsaturated omega-3 fatty acids, whole grain products, nuts, etc.
- Body:
Let your body work. If possible, you should go outside every day. Walking, hiking, cycling, running, swimming…
Which sport do you like best? Regular exercise also improves your mood.
- Emotions:
Nurture your emotions. If you think menopause and aging are terrible, this can have a negative effect on you. A positive attitude and more self-care are more important than ever. Take time for yourself and take care of yourself.
By the way, in TCM, menopause is referred to as the second spring.
• Do you want to know how you can practice more self-care? Read Greta Silver's column Self-care or rather secret contracts?
