Menopause symptoms – Everything you need to know

Depletion of egg cells

Women are born with a fixed number of eggs. The number of eggs remaining decreases over the course of their lives. When the number of eggs falls to a critical level, hormone production by the ovaries decreases, particularly the production of oestrogen and progesterone.

Feedback in the hypothalamic-pituitary system

On a physical level, this is why menopause happens: the brain — primarily the hypothalamus and pituitary gland — controls the production of sex hormones. As ovarian function declines, the feedback loop between hormones and organs changes. The brain tries to compensate for the falling hormone production, but eventually the pituitary gland can no longer stimulate ovarian function. This process then leads to menopause.

The reproductive strategy hypothesis

From an evolutionary perspective, menopause could be seen as a kind of "grandmother hypothesis." This theory suggests that it may have been advantageous for women to invest their energy in the survival and support of their children and grandchildren rather than continuing to have children themselves.

Hot flushes

Hot flushes are sudden feelings of warmth that can spread across the upper body and face. These flushes usually last a few minutes and can occur several times a day. They are sometimes accompanied by heavy sweating, reddening of the skin and heart palpitations. This widespread symptom occurs because reduced oestrogen production disrupts temperature regulation.

Night sweats

Night sweats are heavy sweating during sleep that can even soak your bed linen and pyjamas. They are a common complaint during the menopause and can lead to repeated waking and consequently a lack of sleep.

Sleep problems

Are you unable to fall asleep, constantly waking up or waking up early? Many women experience sleep problems during menopause. These sleep problems can be exacerbated by night sweats, hot flushes and increased anxiety. An elevated cortisol level prevents the sleep hormone melatonin from working as effectively. The result: you wake up.

Mood swings

Irritable, anxious, angry, sad, … – and seemingly for no reason? Hormonal changes, lack of sleep and the psychological effects of ageing can trigger mood swings during menopause.

Reduced libido and vaginal dryness

No longer interested in sex? A decline in your sexual desire can occur during menopause. This may be due to vaginal dryness. Declining oestrogen production reduces moisture in the vaginal lining and can lead to symptoms such as itching, burning and pain during sex. Psychological factors such as stress and body image issues can also reduce libido during menopause.

Weight gain

Many women report weight gain during menopause, particularly around the abdomen. This phenomenon is also commonly described as a “hormonal belly” and may be due to a slower metabolism, hormonal changes and lifestyle changes. It can become more difficult to control or lose weight during menopause. In addition to elevated cortisol levels, which lead to a reduction in fat metabolism, weight gain is also attributable to altered insulin sensitivity. We metabolise carbohydrates more slowly or less effectively.

Memory and concentration problems

Hormonal fluctuations, lack of sleep and stress can lead to difficulty concentrating and lapses in memory. Some women report experiencing “brain fog” and occasionally feeling less clear-headed or finding it harder to concentrate.

Hair and skin changes

Thinning hair, increased hair loss and changes in hair texture are typical symptoms of menopause. The skin can also become drier and less elastic. These changes are due to the decline in collagen production and hormonal changes.

Incontinence

Incontinence, particularly stress incontinence, can occur more frequently during the menopause. This means uncontrolled urine leakage during physical exertion such as coughing, sneezing or laughing. Frequent urination can also be a symptom. Contrary to what you may think, these complaints are not caused by hormonal changes, but by weakened pelvic floor muscles [1]. As you age, muscle mass naturally declines, giving you less control over your bladder's sphincter muscles. Incidentally, this does not only apply to women; men also struggle with incontinence. The intensity and frequency of these complaints vary from woman to woman. Some women experience only mild symptoms, while others may be severely affected. Make use of different counselling and treatment options to improve your quality of life and soon feel relaxed and unaffected again. With MyPelvi training, you have the opportunity to train your pelvic floor in 22-minute sessions. The best thing is that you have to do absolutely nothing except sit down on the chair in your everyday clothes and lean back. Without any effort on your part, up to 25.000 magnetic wave impulses cause your muscles to contract and become stronger down to the deepest muscle layers. Almost by itself!

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Perimenopause

Timing: Perimenopause generally begins in the late 30s to early 40s. Duration: It can last several years, often up to 4–5 years before menopause begins. Characteristics: - Irregular menstrual cycles - Hot flushes and night sweats - Sleep disorders - Mood swings - Weight fluctuations - Vaginal dryness - Changes in libido

Menopause

Timing: When you have not had a period for 12 months. Features: - End of menstruation - Perimenopausal symptoms such as hot flushes, sleep problems and mood swings may continue.

Postmenopause

Timing: Immediately after menopause; symptoms become less pronounced over time. Characteristics: - Persistent symptoms, possibly in a stabilised form - Changes in bone density due to lower oestrogen levels

Balanced diet

Plenty of fruit, vegetables, wholegrain products and foods rich in phytoestrogens – foods with a chemical structure similar to the hormone oestrogen, such as beans, blackberries, garlic, tofu and pumpkin seeds – can now be useful in reducing menopausal symptoms.

Regular exercise

Regular physical activity improves mood and, even though it may sound paradoxical, can reduce hot flushes because it may help balance hormones.

Pelvic floor training

The female pelvic floor is a complex unit that differs from the male pelvic floor. This is due to the female pelvic floor's ability to accommodate the birth of babies with a larger head diameter. This capability has made the fascial and muscular support of the pelvic floor susceptible to pelvic organ prolapse and incontinence. Most pelvic floor symptoms occur after menopause and during ageing [5]. But how can symptoms be alleviated or prevented? Pelvic floor training can prevent or alleviate incontinence and significantly improve bladder control during menopause [2]. Pelvic floor training also promotes blood flow in vaginal tissue, as well as the capacity for relaxation and the elasticity of the tissue in menopausal women, making the pelvic floor more resilient [3]. With regular training sessions on the MyPelvi chair – for which you can even keep your everyday clothes on – you may soon be able to laugh, sneeze and exert yourself with confidence again without “dribbling”.

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Relaxation techniques

Do not let stress get to you! We know how frustrating and stressful menopause can sometimes be. Take time for yourself and try yoga, meditation and breathing exercises. These practices can alleviate stress and anxiety and promote a positive body image and sense of well-being.

Care products

Special care products are available for dry skin and mucous membranes and may provide relief. These include, for example, moisturising intimate creams or silicone-based lubricants.

Sleep health

A consistent sleep schedule and a relaxing evening routine can help with sleep problems. Make sure that you do not use devices that emit blue light (e.g. TV or smartphone) before going to bed, or switch on night mode. Reading a book instead of watching films, series or TV shows may help you relax and feel more tired. Also helpful: me time! Just as with training and nutrition, it is important to focus on recovery. Detox sessions such as an infrared sauna can also be excellent for menopausal symptoms. Menopause is a natural stage in every woman's life and can bring various physical and emotional changes. With the right knowledge and a few lifestyle adjustments, you will probably be able to manage the symptoms well. Pelvic floor training can be especially helpful in preventing or alleviating incontinence. Regular sessions on the MyPelvi chair are particularly effective and require no effort on your part. Let our team advise you and support you through menopause, because this stage of life is far too wonderful for limitations!