Menopause is a normal biological part of life for women. It marks the end of menstruation and reproductive years. Even though is a normal process the physical and emotional changes can sometimes be overwhelming. In this article, we will be discussing the common symptoms of menopause, and how to manage them.
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Common Symptoms of Menopause
The average age of menopause is 45-55, but women can go into menopause earlier than this or later. After 12 months without a menstrual period, it is diagnosed. During this time, hormone levels can be unstable (estrogen and progesterone in particular), which can cause a handful of physical and emotional symptoms.
- Hot Flashes and Night Sweats
Hot flashes, which present with a sudden feeling of warmth, are one of the most well-known symptoms of menopause. Hot flashes present within seconds and are often combined with sweating and redness of the skin.
Similarly, night sweats are another important symptom of menopause that occurs during sleep. They can disrupt sleep and lead to a feeling of tiredness throughout the day.
- Mood Swings and Irritability
Hormonal changes during menopause can have a huge effect on your mood. During this time many women feel more anxious, irritable, or sad. It is important to recognize these symptoms and timely manage them as they can be pretty similar to the signs and symptoms of depression and anxiety.
- Vaginal Dryness and Sexual Discomfort
Since menopause is associated with lower levels of estrogen, it can lead to vaginal dryness, the thinning of the walls of the vagina, and a lack of elasticity, which can cause discomfort, pain, or difficulty during sex. Furthermore, this can also decrease your libido.
- Sleep Disturbances
During menopause, many women get insomnia or have trouble staying asleep. Night sweats or greater anxiety can exacerbate sleep disturbances and cause further daytime fatigue.
- Weight Gain and Slowed Metabolism
Menopause is associated with a slower metabolism rate which can make it much harder to lose weight, especially around the abdomen. Furthermore, it can also cause you to develop other conditions as well, such as cardiovascular disease and type 2 diabetes.
Hormone Replacement Therapy (HRT) and Other Treatments
Hormone replacement therapy (HRT) can be a very effective way to manage menopausal symptoms. However, as effective as it may be, it is not suitable for everyone. HRT is associated with several side effects which may limit its usage.
Hormone Replacement Therapy (HRT)
HRT involves taking synthetic hormones to mimic our bodies’ production of hormones. It can help relieve hot flashes, mood swings, and vaginal dryness. But like all other drugs, there is risk. For women with a history of breast cancer, heart disease, or blood clots it may not be the right fit.
There are two main types of HRT:
- Estrogen-only HRT: Often prescribed for women who have had a hysterectomy.
- Combined HRT: This includes both estrogen and progesterone and is typically recommended for women who still have their uterus.
Non-Hormonal Medications
For women who cannot or choose not to use HRT, several non-hormonal treatments are available. These include:
- Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) are some of the most common antidepressants. Studies have shown them to help decrease the frequency of hot flashes.
- Gabapentin: Gabapentin, which was originally prescribed to treat seizures, helps reduce hot flashes, especially at night.
- Vaginal Estrogen: It is especially effective for women who are experiencing vaginal dryness and can get excellent relief combined with a reduced risk of side effects. Low-dose vaginal estrogen is available in the form of creams, rings, or tablets.
Herbal and Natural Remedies
Nonetheless, if you are looking for some herbal options to manage your post-menopausal symptoms, these are some of the herbs that can be helpful:
- Black Cohosh: It is used to treat hot flashes. However, further research is needed to understand it fully.
- Phytoestrogens: They are found in soy and flaxseed. Phytoestrogens mimic estrogen in the body and may help relieve symptoms of menopause.
Nonetheless, it is always a good idea to discuss it with your doctor before you use any new product either natural or synthetic.
Lifestyle Changes to Ease Menopausal Symptoms
If you are someone who is not a fan of any oral or medicinal remedies, then lifestyle changes might be your best bet for managing post-menopausal symptoms. Here’s how you can do it:
Regular Exercise
Exercise can help relieve many menopause-related issues, such as weight gain, mood swings, and sleep disturbances. Studies suggest that you should get at least 30 minutes of physical activity for at least 4 days a week.
Activities like walking, yoga, swimming, or strength training are also a great way to reduce the risk of osteoporosis, which is very common in post-menopausal women.
Healthy Diet
A balanced diet rich in fruits, vegetables, lean proteins, and healthy fats is extremely during menopause. Foods rich in calcium and vitamin D can support bone health. Fiber-rich foods, on the other hand, can do wonders for your gut health.
Furthermore, you should avoid excessive caffeine, alcohol, and spicy foods.
Stress Management
A healthy body contains a healthy mind but you can’t be healthy unless your mental health is in check. You should find effective ways to manage your stress. Techniques such as mindfulness, yoga, meditation, deep breathing exercises, or even acupuncture can reduce anxiety and stress.
Staying Hydrated
Hormonal imbalance can lead to dry skin and a slower metabolism, as we discussed above. In such cases, hydration is your best friend. Drinking plenty of water can help with skin elasticity, reduce bloating, and even keep you energized all day.
If you are looking for an even deeper view, you should check out this video on YouTube.
Conclusion
Menopause is something that every woman has to go through but it doesn’t have to be hard on them. Menopause is associated with a number of symptoms such as mood swings, hot flashes, weight gain, etc.
We have discussed a number of ways how you can avoid such symptoms with medication, natural remedies, and even just lifestyle changes.
