Your Guide To Perimenopause & Menopause In Hong Kong

Perimenopause & Menopause

By definition, you are in menopause when you haven't had your monthly period for the past 12 consecutive months. The period leading up to that is called perimenopause.

During perimenopause, you will experience symptoms associated with menopause, due to fluctuations in hormone levels, namely estrogen and progesterone. The severity, frequency, and presence of symptoms vary from one woman to another. Perimenopause usually begins about 8 to 10 years before menopause - so around your mid-40s, but it can occur much earlier, in the case of premature menopause (before the age of 40). If there are no medical or surgical causes for premature menopause, it is called premature ovarian failure or insufficiency. For more information about premature menopause, which affects 1 in 100 women, the Cleveland Clinic in the US has a wonderful guide on how to understand and address it.

The most common symptoms associated with perimenopause are:

• irregular periods or skipping periods
• heavier or lighter periods than usual
• hot flashes (sudden feeling of warmth) and night sweats
• vaginal dryness and discomfort during intercourse
• difficulty falling asleep and insomnia
• urge to urinate more frequently
• weight gain
• moods swings, anxiety, and depression
• reduced libido
• headaches
• problems with thinking and memory - commonly termed as brain fog
• reduced muscle mass
• irregular heartbeat and palpitations

Seeking Medical Help For Menopause In Hong Kong

If you start experiencing symptoms of menopause, there is of course, no need to panic. The first step is to perhaps seek medical attention and support from your gynecologist, and there are some wonderful ones out there. For our guide to the best gynecologists in Hong Kong, click here.

During that initial appointment, and once you've discussed your concerns, your doctor will probably ask you for some blood tests: a full CBC and hormonal profile - this will give them a better indication of how far along (or not) the transition you are. They are typically looking at thyroid function as well as levels of FSH (follicle stimulating hormone) - a high FSH would indicate a higher chance you are menopausing. Depending on the results as well as your age and medical history, the doctor may recommend HRT or Hormone Replacement Therapy, which is basically either an oral medication or patches to replace the hormones you may be lacking. Much research has been conducted on the benefits of HRT, and the health risks associated with taking hormone replacement pills have since been debunked. HRT can help alleviate symptoms of perimenopause and menopause, as well as reduce the risk of certain diseases associated with lower hormonal levels such as dementia, osteoporosis (or weakening of the bones), sarcopenia (loss of muscle mass) and heart disease. Another common form of therapy BHRT, Bioidentical Hormone Therapy, and uses processed hormones that come from plants; for more information click here.

Seeking Mental Health Support For Menopause In Hong Kong

Going through this life-altering change can sometimes be difficult, and may negatively affect your physical and mental health, as well as relationships. During a transition phase, it can always help to talk to someone or even a professional or a counselor. If you would like to seek support and help from a counselor or other mental health professional, browse our guide to the best ones in Hong Kong here.

Seeking Holistic Support & Coaching In Hong Kong For Menopause

The Internet also provides a wealth of knowledge and support. Although we could not find any Hong Kong-based menopause support groups on Facebook, we found one with quite a few members which seemed quite active. Over on Instagram, The Menopause Doctor, who is also a UK-based GP and menopause specialist, frequently posts advice and tips - she also founded the Balance Menopause App. Balance - menopause support is an app certified by ORCHA and provides menopause support at your fingertips from recipes to symptom alleviation. Emma Bardwell is another Instagrammer specializing in menopausal nutrition and is quite helpful.

In Hong Kong, there are several names you should know about of people and clinics who will help make your menopause journey somewhat more enjoyable and easier to navigate:

• Restore Integrative Medical Clinic: a center of integrative health professionals who combine the best of conventional and complementary therapy to help you achieve optimal health. Talk to them about your needs - they have specialists in female hormonal health, anti-aging, and more! They even run a course on menopausal nutrition!
• Neelam Daswani: founder of Neelam Pure Health, she is a Bio Individual Health coach who is IIN certified. She offers different and individualized programs to help you maximize your energy during this transitory phase, improve your sleep and help monitor protein intake and hidden sugars, plan meals when eating out, highlight the importance of healthy fats as well as mindfulness, and more!
• Katia Demekhina: founder of Omnivitality, she is a registered nutritional therapist and hormone health expert. She takes 1:1 consultations at IMI and can help you navigate your menopausal journey with ease, support, care, and confidence. She will provide you with a very in-depth analysis based on your bloodwork and a detailed intake questionnaire and tailor a personalized plan of what you should be eating to achieve your health goals, provide easy and delicious recipes as well as a targeted supplements plan to help you achieve better sleep, energy, improved quality of life and more.
• Beth Wright: aka bfit_thewrightway, is a functional medicine health coach who offers personalized nutrition, fitness, and lifestyle tips; she is also very vocal about menopause and the effects it has on women appearing on many panels as a speaker and moderator. She also runs a Menopause Program - a six-week program that will give you scientific lifestyle solutions to optimize your hormone health, so that you thrive through menopause. Her motto: "Know your body, change your life!"
• The Menopause Space: Based in Hong Kong, The Menopause Space offers a wealth of resources surrounding perimenopause and menopause in addition to nutrition and health coaching. They even offer corporate training and organize regular events and workshops!

Exercise! Strength Training In Hong Kong

It is no secret that as you get older, your bones become weaker and your lean muscle mass diminishes. And with perimenopause and menopause, that risk becomes even more apparent and significant. Strength training is one way to ward off those risks, develop strong bones, manage your weight as well as protect your joints from injury, as well as a host of other benefits. Pherform Gym in Central offers female-specific strength training, metabolic conditioning and isolated hypertrophy with the aim of getting stronger, faster, fitter, healthier, and leaner. Book your free intro class here! There are a number of other gyms in Hong Kong offering strength training, check them all out here.

If lifting weights is not your thing, Pilates is another excellent way to strengthen your bones, joints, and muscles. Check out the best Pilates studios and reformer classes Hong Kong has to offer here.