What really happens to your body during menopause | Body Stuff with Dr. Jen Gunter

Transcriber:

There's a lot of mystery and confusion surrounding menopause,

翻译人员: Shen Xiaofei 校对人员: Alvin Lee

很多人对更年期还存在一定不了解或误解，

so I'm going to take the next few minutes

所以我会用几分钟时间来告诉你，

to tell you exactly what's happening in our bodies when we go through it.

更年期时我们的身体究竟发生了什么变化。

你可以大致把更年期想象成倒过来的青春期。

You can almost think of menopause as puberty in reverse.

[Body Stuff with Dr. Jen Gunter]

《珍·冈特医生告诉你身体那些事儿》

Hey, it's your favorite ob-gyn,

嗨，我是你们最喜欢的妇科医生，

and I'm here today to talk about a subject that I find truly fascinating: menopause.

今天我要讲的主题非常有趣——更年期。

Chances are you probably don't find it quite as gripping as I do,

可能你并不像我一样，认为它很吸引人

but I promise that if you can get past the horror stories,

但我保证，如果你能克服对它的恐惧，

you'll be riveted too.

你也会被其吸引。

Whether you're going through it or know someone who is,

不论是你或是你认识的人， 正在经历这一阶段，

you'll recognize there's nothing to fear.

你会明白，更年期并不可怕。

So what exactly is menopause?

所以，到底什么是更年期呢？

Technically, "menopause" is diagnosed one year after the final period,

理论上来说，绝经1年后 就进入了“更年期”，

but most people use it to refer to the entire span of time

但大多数人用这个词来指代

when our menstrual cycle is changing in length,

女性月经周期长度变化的整个过程，

a process that lasts several years,

这一过程可能会持续几年，

and then all the time afterwards.

甚至还包括在那之后的所有时间。

So it's best to think of menopause as a continuum, starting years before,

所以，最好把更年期看作一个连续的过程， 它从几年前就开始了，

during what is called the menopause transition.

整个过程被称为更年期转变阶段。

Just like puberty, the process happens over many years.

和青春期一样，这个过程要持续很多年。

The menopause transition is one bookend of our reproductive cycle,

更年期转变阶段是我们生殖周期的一端，

opposite puberty.

另一端则是青春期。

When we're born, we actually have all the eggs we're ever going to make,

我们出生时，这辈子能产生的 所有卵细胞就已经生成了，

about one to two million of them,

大约有1-2百万个，

unmatured and encased in follicles in the ovaries.

都尚未成熟，包裹在卵巢的卵泡。

Around the age of eight to 10, the hypothalamus, a region in your brain,

大约8到10岁的时候， 下丘脑，你大脑中的一个区域，

starts releasing a hormone

会开始释放一种荷尔蒙，

that essentially wakes up those dormant eggs,

唤醒这些休眠的卵细胞，

beginning the monthly cycles of ovulation.

开始每月循环的排卵期。

This is what increases production of a class of hormones

这个过程也会造成一种荷尔蒙的增加，

you've probably heard about -- estrogen.

你可能听说过它——雌激素。

Estrogen, along with other hormones,

雌激素与其他荷尔蒙一起，

begins a delicate hormonal dance that, once a month,

开始了一场精妙的荷尔蒙之舞，每个月，

results in the most mature egg leaving its follicle

都会让一颗最成熟的卵子离开卵泡

and traveling down a fallopian tube.

沿着输卵管一路前进。

The body builds up the lining in the uterus, the endometrium,

你的子宫内会长出一层膜， 也就是子宫内膜，

to house the egg,

为卵子提供温床，

and if the egg isn't fertilized,

如果卵子未受精的话，

the lining sheds, and we have our period.

子宫内膜就会脱落，我们就会迎来月经。

This cycle repeats over and over and over, for decades.

这个周期不断重复，持续几十年。

On average, sometime in the mid-forties, ovulation starts to get erratic.

普遍来说，在四十五岁左右， 排卵就会变得不规律。

We just don't have as many eggs,

我们已经没有那么多卵细胞了，

and the ones that remain may not be as healthy anymore.

而且剩下的那些可能也并不健康。

Estrogen can be lower some cycles,

雌激素水平在某些周期变得很低，

and even higher during others.

某些时候又突然很高。

This is the menopause transition --

这就是更年期转变阶段，

hormonal chaos, like puberty,

荷尔蒙混乱，就像青春期一样，

only this time, when estrogen levels stabilize,

不同的是，这次当雌激素水平稳定后，

they'll be much lower than they were before.

它会比之前低得多。

This very normal decrease in estrogen and other hormonal changes

这种常见的雌激素水平下降 和其他荷尔蒙水平变化

does come with medical concerns,

可能会引发一些健康问题，

such as osteoporosis, heart disease,

例如骨质疏松症、心脏病、

diabetes and vaginal dryness.

糖尿病和阴道干涩等。

Some of us are lucky and we will have no or mild symptoms.

有些人很幸运，没有症状或者很轻微。

Others will experience trouble sleeping, irritability,

另一些人则会经历睡眠障碍、易怒、

depression or decreased sex drive.

抑郁或性欲减退。

And then there's the most classic symptom, hot flushes.

此外，还有最为典型的症状，潮热。

They're a wave of heat

它就是一阵热浪的感觉，

that makes it feel like the furnace just got cranked up on the inside.

仿佛体内有个火炉被点燃了。

Scientists aren't completely sure why this happens,

科学家也不确定潮热为什么会发生，

but the resulting heat makes you feel sweaty and off-kilter.

但它会让你感觉浑身是汗，很不舒服。

Some women even have symptoms that overlap with anxiety,

有些女性还出现了跟焦虑症相似的症状，

like nausea and palpitations.

比如恶心和心悸。

But for me, it feels as if I've had too much to drink.

但对我来说，感觉就像喝了太多酒。

Those are some of the negatives,

刚刚说的都是更年期的缺点，

but there are positives too.

但它也有很多优点。

After menopause, you don't have to worry about periods or cramps,

更年期之后，你不用担心月经或者痛经，

and people who partner with men who make sperm

拥有男性伴侣的女性

don't have to be concerned about unintended pregnancy.

也不用担心意外怀孕。

You're through all that.

这些事再也不会烦你了。

To me, menopause is something we go through, like puberty.

对我来说，更年期 是一件必须经历的事情，就像青春期一样。

And like puberty, there's a range of experiences.

而且像青春期一样，你也会经历很多。

We continue to make vital contributions to society after menopause.

我们在更年期后，会继续对社会做出重要贡献。

It's not your dotage.

你并没有变得年老昏聩。

Your worth has nothing to do with your ovaries.

你的价值也和卵巢状态毫无关系。

So let's say you're in the menopause transition.

那么如果你正处在更年期转变阶段中。

What are the best things you can do?

你可以做些什么呢？

If you're suffering, there's almost always some kind of help.

如果你正遭受困扰，总是可以去寻求帮助。

If you smoke, definitely try to quit.

如果你吸烟，一定要努力戒掉。

It will reduce your risk of heart disease,

这会降低你患上心脏疾病的风险，

it might also reduce some symptoms of menopause.

也能减轻一些更年期症状。

Reducing stress and getting enough sleep is also good.

减轻压力并保证足够的睡眠也很有帮助。

Focus on eating a healthy, balanced diet

饮食要健康均衡，

rich in calcium and vitamin D for healthy bones,

富含钙和维生素D，以保障骨骼健康。

and try to get at least 150 minutes of moderate physical activity a week,

每周尽量保证 最少150分钟的中等强度运动，

especially if it's weight-bearing exercises,

特别是负重练习，

like hiking, dancing or jogging.

比如徒步、跳舞或慢跑。

If you're losing sleep or having hot flushes,

如果你睡不好，或者有潮热感，

or experiencing other symptoms that affect your quality of life,

或有影响到你生活质量的其他症状，

talk to your doctor.

去看医生。

Don't rely on wearable magnets or so-called compounded hormones.

不要依赖可穿戴磁铁疗法， 或是所谓的荷尔蒙化合物。

These are unproven and have risks.

这些都未经科学证实，存在一定风险。

There are a variety of proven options,

目前有很多已经证实的科学选择，

from cognitive behavioral therapy to FDA-approved estrogen,

包括认知行为疗法， 或者服用经食品药品管理局批准的雌激素，

and some nonhormonal medications that can be very helpful.

以及一些非激素类药物， 都能取得很好的效果。

There are so many permutations and combinations of options

有很多种组合方案可以选择，

that safe therapy can be customized for almost every woman.

几乎可以做到为每一位女性定制安全的方案。

One more idea, have a mantra ready.

另一个建议是，准备句自我激励的话。

When I get a hot flush, sometimes I tell myself

我感受到潮热时，我会告诉自己，

I'm feeling this because women have evolved

我有这样的感觉， 是因为女性进化出了这种能力

to drive humanity forward.

来促进人类文明的进步。

This is a sign of my strength.

这是我力量的象征。

And then, I can make it until it goes away.

然后，我就可以淡然处之，直至潮热消退。