What Every Woman Must Know About Menopause and Menstruation

Whether you still have your menstrual period, are perimenopausal (in the years just before menopause), or are menopausal, don't be surprised if you experience three symptoms common to menopause and menstruation (PMS):

• hot flashes
• mood swings (irritation, depression, anger, etc.)
• fatigue

This happens because both menopause and menstruation involve the hormones estrogen and progesterone. The two hormones have been shown to temper symptoms of menopause and menstruation. They affect the temperature of your body during your menstruation cycle. But doctors usually prescribe estrogen treatment to deal with common symptoms, particularly hot flashes.

Another similarity between menopause and menstruation is that their symptoms are relieved by the natural mood enhancer serotonin. A kind of neurotransmitter produced by your brain, serotonin is so effective against depression that its production is a cornerstone of drug treatments for anxiety, panic attacks, bipolar disorders, etc.

Did you notice a craving for carbohydrates in the days leading up to your menses? That's your body telling you that it needs serotonin! Carbs (potatoes, pasta, bread, etc.) quickly produces serotonin in your body.

That's why most “comfort food” is starchy, carb-packed food. Binging on carbs relieves your mood, doesn't it? That's the serotonin working. Unfortunately, binging on carbs leads to bloating and weight gain, both during menopause and menstruation.

WHAT is happening to my body?

Have you hardly ever experienced PMS during your menses and then all of sudden experience them during perimenopause? You aren't alone. Many women find that as their menstrual periods occur fewer and far between the more moody and tired they become.

As menopause begins, expect the estrogen levels in your body to drop dramatically. Your ovaries will no longer be able to produce eggs and so can no longer sustain regular menses.

How do I deal with menopause and menstruation?

Doctors, scientists, and health experts all agree that there two keys to dealing with the symptoms of menopause and menstruation are exercise and a proper nutrition.

Clinical research has shown that regular exercise or physical activity (ideally, at least half an hour of moderate activity daily) can:

• elevate the mood
• stop weight gain
• improve sleep
• improve bone health (especially with weight-bearing exercise)

Even light gardening or taking a walk can significantly impact your life in terms of reducing stress and lifting your spirits. Physical activity raises levels of the brain chemical endorphin, which fights depression.

As for a healthy diet, experts recommend that you:

• Maintain a low fat, high fiber diet (meaning veggies, fruits, whole grain products).
• Eat foods rich in calcium or use calcium supplements.
• Avoid caffeine and alcohol (they cause hot flashes).