At What Age Do You Enter Menopause?

On average, women enter menopause between 45 and 55 years old, but it can happen earlier or later. The average age is around 51 years. Menopause can be split into three stages: 

Perimenopause: This is the initial phase where menstruation may become irregular, occur at unpredictable intervals, or even stop altogether. The duration of perimenopause varies from person to person and can last from months to years.

Menopause: After entering menopause, women experience the menopausal transition, which is the period before and after menopause. During this stage, women's hormone levels gradually decrease, leading to a range of physical and psychological symptoms.

Postmenopause: This is the period after a woman has gone through menopause, when she no longer has menstrual periods. Postmenopause can last for decades from the last menstrual period until a woman reaches old age.

So what are the must-have items on the body check-up list for women experiencing menopause? Here is a compiled list of 6 key body-check items, for you to embrace the changes brought by menopause, pay extra attention to your health conditions and start preparations early.

1. Breast examinations
Breast cancer has long been one of the most common causes of cancer deaths for women in Hong Kong, after only lung and colorectal cancers¹. Women aged above 40 face a higher incidence rate of breast cancer than young women. Therefore, upon reaching the stage of menopause, women should receive regular X-ray imaging or ultrasound check-ups. Some medical studies showed that regular breast imaging exams could lower death rates of breast cancer by 20 to 30%, making prevention absolutely better than cure².

2. Pelvic and cervical examinations
Female productive organs could face more degenerative risks after menopause, that is why regular pelvic ultrasound exams could allow for better understanding of the health conditions of the womb and ovaries, etc, and therefore early discovery of any hidden diseases like uterine myoma or ovarian cyst. Cervical smears can also detect any abnormal cell changes, preventing the onset of cervical cancers.

3. Bone density assessments
Most people, as they approach 40 years of age, experience an apparent loss in bone mass. With the drop of female sex hormones during menopause, women face a more drastic fall in bone density, leading to the risk of fractures³. Regular bone density assessments can therefore facilitate better prevention and management of osteoporosis, as well as maintenance of bone health.

4. Thyroid tests
Symptoms of thyroid diseases are often very similar to symptoms of menopause, such as hot flashes, irritation, disruption of periods, and dry skins, etc. This makes many women mistakenly believe their discomfort is a result of menopause, and therefore overlook their thyroid problems⁴. This is why women going through menopause should get a thyroid check-up to avoid a potential delay in diagnosis and treatment.

5. ‘Three highs’ measurements
As menopause induces degeneration of body functions, keeping the same dietary and exercise routines can sometimes still lead to a spike in blood pressure, blood sugar and cholesterol levels. Post-menopausal women are therefore advised to regularly check their ‘three highs’ levels, to keep cardiovascular diseases at bay. At the same time, consult a nutritionist for a suitable and healthy dietary plan, in order to keep ‘three highs’ at healthy levels.

6. Psychological and wellness checks
Three most common symptoms during menopause are depression, insomnia and agitation⁵. These mood swings and mental stresses are often the hardest to deal with for women undergoing menopause, as well as those around them, which is why they should proactively seek help, and through consultation, more effectively manage their mood changes and safeguard their mental wellbeing. 

Ways to ease or manage menopausal symptoms

In addition to regular check-ups, there are several lifestyle changes and treatments that can help alleviate or manage menopausal symptoms:

Adjust your lifestyle and home environment

Choose comfortable clothing: Opt for breathable fabrics and layer up or down as needed to stay comfortable.
Control room temperature: Keep your living space cool and use fans or air conditioning to regulate the temperature.
Eat a balanced diet: Prioritise a nutritious, well-rounded diet with plenty of fruits, vegetables, whole grains, healthy fats, and protein.
Maintain a healthy weight: Keeping a healthy weight can reduce strain on your joints and improve sleep and mental well-being.
Avoid triggers: Limit caffeine, alcohol, and spicy foods, as they can exacerbate symptoms like hot flashes and mood swings.

Stay active

Engage in moderate exercise: Activities like walking, swimming, yoga, or cycling can help maintain physical health, boost mood, improve sleep, and ease menopausal symptoms.
Pelvic floor exercises: These exercises can help with incontinence issues. 

Practice relaxation techniques

Deep breathing and meditation: Learning these techniques can help reduce anxiety and mood swings.
Massage and muscle relaxation: These can relieve tension and improve sleep quality. 

Consider medical treatments

Hormone replacement therapy (HRT): HRT can be effective for severe symptoms like hot flashes, but it's not suitable for everyone and comes with some risks.
Low-dose antidepressants: Some antidepressants can help with hot flashes and mood swings. 

Try supplements

Calcium and vitamin D: These can help prevent osteoporosis.
Blackcurrant seed oil: Some studies suggest it may reduce hot flashes and other symptoms. 

Explore Traditional Chinese Medicine

Acupuncture, herbal remedies, or massage may help some people, but their effectiveness varies and should be used under professional guidance.