INFOGRAPHICWOMEN & MIDLIFE

Menopause by the Numbers: All the Information You Need, at a Glance

March 18, 2024
Menopause by the Numbers Get all the important facts and stats about going through “the change.” What Is Menopause? Menopause is a normal part of healthy aging. Menopause itself is defined as the time a woman has gone 12 months without a period. This happens when the ovaries stop producing estrogen. The transition to menopause, known as perimenopause, is when symptoms begin to appear. Perimenopause symptoms start, on average, 4 years before women reach menopause. And approximately 2 million women in the U.S. begin to enter menopause each year. When Does Menopause Occur? It varies. But the average age of a person going through menopause is 51. This means that most women begin to experience symptoms of perimenopause in their mid-40s. Signs and Symptoms of Menopause Approximately 85% of women experience symptoms during perimenopause. Hot flashes are the menopause hallmark that affect as many as 80% of perimenopausal women in the United States. Changes to your menstrual cycle are another telltale symptom of perimenopause. Signs include: Heavy bleeding Spotting Longer-lasting periods Shorter durations between periods Periods that disappear for long stretches and then come back Other common symptoms: Changes in sex drive Painful intercourse Vaginal dryness or irritation Sleep disruptions Night sweats Mood swings Weight fluctuations Memory issues Trouble focusing Stiff, achy joints Headaches Heart palpitations Bladder infections Urinary incontinence 7-14 years How long perimenopausal symptoms last, on average 51 years old Average age of menopause Related Health Risks Along with menopause comes an increased risk of related health issues: Osteoporosis. Women are 4 times more likely than men to develop osteoporosis, as decreased estrogen during menopause contributes to bone loss. High cholesterol. Dips in estrogen levels caused by menopause can also lead to an increased risk of high cholesterol in postmenopausal women. Heart attack. A woman’s risk of heart attack increases 10 years after going through menopause—this is thought to be due to increases in blood pressure and worsening cholesterol levels that come from lack of estrogen. Stroke. A woman’s stroke risk doubles 10 years after menopause, likely because of the same physiologic changes that increase the risk of heart attack. Urinary incontinence. About 50% of postmenopausal women experience urinary incontinence, which can be related to the drop in estrogen, since estrogen helps keep the lining of your bladder and urethra healthy and supports the strength of your pelvic floor muscles. Dental problems. Oral issues like dry mouth and an increased risk of cavities tend to rise after menopause. Teeth and gums are very sensitive to hormonal changes; dentists often notice this sign of menopause first. 6 Steps for Managing Menopause Menopause itself is not a disease—it’s part of the normal life cycle. But making lifestyle changes can help you reduce your risk of related health issues, manage perimenopause symptoms, and improve your quality of life as you go through this natural transition. 1. Quit Smoking Smoking may contribute to early menopause and increase your risk of blood clots, bone fractures, and osteoporosis. Quitting can improve cholesterol levels and may reduce the risk of smoking-related bone loss. 2. Eat a Balanced Diet Women over 40 typically need fewer calories for energy. And a 2013 study showed that long-term midlife health outcomes are better when those calories come more from: Lean proteins Nuts Fresh fruits and vegetables Whole grains. To help avoid hot flashes, stay away from: Spicy foods Alcohol Caffeine Watch sodium intake to help protect your heart health. And include foods high in calcium (up to 1,000 mg a day) and vitamin D (800IU a day) to help keep bones strong. 3. Prioritize Exercise Menopause can lead to a decrease in muscle mass and more central fat distribution, but regular exercise can combat this. Regularly do a mix of weight-bearing, strength-training, and balance exercises to help strengthen your bones. Don’t forget pelvic floor exercises (tightening and releasing the muscles you use to urinate)—these can help with urinary incontinence (and your sex life). It may also be useful to see a pelvic floor specialist if these issues persist. 4. Create a Healthy Sleep Routine As people age, their circadian rhythms change, and it may be harder to fall—and stay—asleep. But lack of sleep is a serious quality-of-life issue for midlife women, so finding a way to stick to a regular sleep-wake schedule of going to bed and waking up at the same time is very important. For better sleep: Avoid caffeine, alcohol, nicotine, and large, heavy meals before bed. Wind down with activities like reading a book or taking a warm bath. Create a cool, dark, quiet sleep environment. Remove electronics from your bedroom. 5. Practice Mind-Body Techniques Tai chi and meditation may help reduce the frequency and severity of hot flashes, sleep disturbances, mood swings, and muscle and joint pain. Hypnotherapy has also shown to help with hot flashes in some women. 6. Plan Ahead for Hot Flashes To make sure you’re comfortable: Dress in loose, breathable layers of clothing you can easily remove during a hot flash. Open a window, turn on the air conditioning, or keep a portable fan on hand to help you cool off. Turn down the temperature in your bedroom to stay cool while you sleep. Between 60 and 67 degrees Fahrenheit is considered the optimal sleep temperature. If menopausal symptoms are affecting your day-to-day life, talk to your doctor. Options like hormone therapy, other supplements, diet changes, or exercise options may help. Sources Academy of Nutrition and Dietetics. 2020. “Healthy Eating During Menopause.” Last reviewed April 2021. Eatright.org. American College of Obstetricians and Gynecologists. 2018. “Osteoporosis.” ACOG.org. American Heart Association. “Estrogen, Hormone Therapy and Menopause.” Last reviewed July, 27, 2021. GoRedforWomen.org. American Heart Association. “Menopause and Heart Disease.” Last reviewed July 31, 2015. Heart.org. Grant, M. et al. (2015) “Menopausal Symptoms: Comparative Effectiveness of Therapies.” Agency for Healthcare Research and Quality (US). Harvard Health. 2017. “Dealing with the symptoms of menopause.” Health.Harvard.edu. National Center for Complementary and Integrative Health. n.d. “4 Things to Know About Menopausal Symptoms and Complementary Health Practices.” Accessed September 22, 2021. NCCIH.NIH.gov. National Institute on Aging. NIA.NIH.gov. Accessed September 22, 2021. National Institutes of Health. 2021. “Menopause.” NIH.gov. NIH Osteoporosis and Related Bone Diseases National Resource Center. “Smoking and Bone Health.” Last reviewed December 2018. Bones.NIH.gov. The North American Menopause Society. Menopause.org. Accessed September 22, 2021. Office on Women’s Health. “Menopause and your health.” Last updated September 21, 2018. WomensHealth.gov.