How to Effectively Manage Symptoms of Menopause

Understanding Menopause and Its Symptoms

What is Menopause?

It is a significant milestone in the life of any woman that marks the end of her reproductive years. It takes place precisely when a woman experiences twelve consecutive months without menses, confirming that her ovaries stopped oozing eggs. This normal process usually happens between 45 and 55 years, with an average age of approximately 51 in most populations. Prior to this, women undergo perimenopause, a transitional phase which may start several years earlier, during which the changes in hormones can cause many physical and emotional symptoms.

Common Symptoms of Menopause

1. Hot Flashes and Night Sweats: One of the most noticeable symptoms of menopause is hot flashes; they are characterised by sudden heat sensations—most commonly felt on the upper body—that cause sweating as well as discomfort. Interrupted sleep due to night sweats and extreme forms of hot flashes may lead to tiredness and irritability.

2. Irregular Periods: As women approach menopause, menstrual patterns can become quite unpredictable. There might be changes in their periods’ frequency, flow, or duration; for example, some periods could have shorter spans while others may last longer. 

3. Mood Swings and Irritability: Hormonal changes during menopause can affect the brain’s neurotransmitters and cause mood swings, anxiety, or even depression. Emotional health is very inconsistent through this period, and it is crucial for women to look for assistance when required. 

4. Sleep Disturbances: During perimenopause and menopause, many women experience a disruption of sleep due to hot flashes and hormonal imbalances, among other causes. Lack of sleep resulting in fatigue and changing moods may also be accompanied by insomnia or an inability to remain asleep all through the night. 

5. Vaginal Dryness: Estrogen levels decline, leading to less vaginal tissue moisture, which then results in dryness, discomfort, and sometimes pain during sexual intercourse. It affects one sexually as well as intimacy amongst partners. 

6. Decreased Libido: A lot of females lose interest in sex during menopause or after they have transitioned into this stage of life. Hormonal changes are typically identified as the main cause, but vaginal dryness, as well as dysphoric (state of uneasiness) mood states, are also common symptoms associated with this situation that can contribute to a decrease in libido. 

Understanding the symptoms related to menopause is very important for several reasons; firstly, it helps a woman go through these stages easily while at the same time making them ready for any accompanying challenges ahead.

You will always feel better if you consider these signs as natural transitions of a woman's body. You can avoid panic and also adopt more practical approaches to addressing the issue at hand, which may involve changing your lifestyle, seeing a doctor or trying out other methods of medication. On the other hand, this connection helps to get individualised coping strategies for symptoms and general wellness during this stage of life, hence maintaining good health in women at all times.

Changing Lifestyles for Managing Symptoms

Typically, lifestyle changes for menopause can be used to handle symptoms linked with hormonal shifts as those experienced during menopause. This article goes into detail about how particular dietary, exercise, and stress management changes can greatly improve overall well-being.

Dietary Changes

Carefully choosing what to put on your plate is one of the effective natural remedies for menopause. Read on to find out more.

1. Add Phytoestrogens

What Do They Mean: Plant compounds called phytoestrogens may be able to copy estrogens within the body, which may help relieve the symptoms associated with low estrogen levels.

Food Sources: Common sources of phytoestrogens include soy products like tofu, edamame, soy milk, flaxseeds, lentils, chickpeas and whole grains. Consuming these foods can reduce hot flashes and mood swings.

2. Increase Calcium And Vitamin D

Importance for Bone Health: Loss of bone density increases the risk of osteoporosis because estrogen decreases. Calcium and vitamin D are important for strong bones.

Sources: Some good calcium sources include dairy (milk, yoghurt, cheese), leafy green vegetables, fish (like salmon or sardines) and fortified foods. Vitamin D is obtained from sunlight exposure, fatty fish, and fortified foods, but some people may require supplements as well.

3. Limit Caffeine And Alcohol

Impact on Symptoms: Caffeine and alcohol can trigger or intensify hot flashes, interrupting sleep patterns and making these symptoms worse. This will support better symptom management by reducing intake.

Recommendations: Cut down on the number of caffeinated drinks (for example, coffee and tea) and alcoholic beverages you consume. Instead, choose herbal teas or other nonalcoholic alternatives that help in hydration and relaxation.    

Exercise

Doing exercise for menopause symptoms is an effective way of addressing them.

1. Regular Physical Activity

Benefits: There are several benefits of regularly engaging in physical activities, such as improved cardiovascular health, mood improvement, and weight control.

Types of Activities: Walking, swimming, cycling, and yoga, among other low-impact exercises, can be done with ease while also helping to manage stress levels without damaging the joints greatly. Consistency is key here since it is recommended to undertake at least 150 minutes per week of moderate-intensity aerobic activity.

2. Strength Training

Importance for Bone and Muscle Health: Doing strength training exercises helps maintain muscle mass, which is essential when preventing osteoporosis. Moreover, these activities can boost metabolism and facilitate weight control.

Examples: Exercises such as squats and pushups which require only body weight, workouts involving resistance bands as well as lifting weights can also work perfectly. Strive to do strength training at least twice a week for an increased bone density.

Stress Management

Stress relief for menopause is very much essential. Learn to find out how to achieve this by scrolling down.

1. Mindfulness and Meditation:

Mindfulness is about being in the present, while meditation involves a range of methods to attain mental clarity and serenity.

Thus, it is always important to first consult a health practitioner before making a significant change in lifestyle or diet. This is particularly important for personalised advice and recommendations.

2. Deep Breathing and Relaxation Exercises:

Techniques: Simple deep breathing exercises involve inhaling slowly through the nose, holding for a few seconds, and then exhaling through the mouth. This process helps calm the nervous system and reduce stress levels.

Additional Methods: Progressive muscle relaxation and guided imagery are other techniques that can be beneficial for managing stress. These strategies promote relaxation and can be particularly helpful during times of heightened emotional or physical discomfort.

Medical Treatments for Menopause Symptoms

Menopause is a biological phase in women’s lives that comes with hormone changes and a series of symptoms. The following are various treatment options aimed at alleviating these symptoms.

1. Hormone Replacement Therapy (HRT)

Hormone Replacement Therapy, HRT, is an approach requiring drugs containing female hormones like estrogen and progesterone to replace those that the body ceases to secrete when menopausal.

Pros and Cons:

• Pros: Many women have found that this reduces symptoms like hot flashes, night sweats, and vaginal dryness. This can make the quality of life much better.
• Cons: However, HRT has its drawbacks. Some studies have warned against the possibility of developing certain health problems, such as breast cancer and blood clots, as a result of using it. Such risks should be discussed with healthcare providers.

2. Non-Hormonal Medications

Among women who cannot or would rather not use hormones, there exist several non-hormonal approaches:

• SSRIs & SNRIs - These are antidepressants used to treat similar menopausal signs/symptoms such as hot flashes and mood swings. Balancing brain chemicals, the effects of which can occur during menopause, is the way they function.
• Gabapentin - In addition to relieving nerve pain, gabapentin can also reduce the frequency and intensity of hot flashes. This is especially helpful for women who have night sweats. 
• Clonidine: - Though it is usually prescribed for high blood pressure, clonidine has also been found to be helpful with hot flashes in some women. It affects how the brain tells the body to regulate its temperature. 

3. Vaginal Estrogen

Vaginal estrogen is a treatment that is placed inside the vagina and helps lessen vaginal dryness during sexual intercourse. This mode of therapy is considered better than systemic HRT because it directly treats the vaginal area without affecting other parts of the body so much.

• Women who use estrogen in their vaginas often feel substantially better from pains. They are also free from general compromising risks associated with whole-body hormone therapies.

If you experience symptoms related to menopause, there are several ways you can get relief, thus improving your comfort and quality of life. There are several natural and alternate treatment options available. Read the next session to find out more.

Natural and Alternative Remedies

For those of you leaning towards a more natural approach, there’s a whole world of alternative remedies to explore. Just like our client Natalie(51), who got enrolled on Nirva Health’s menopausal programme and was super happy to discover her healthier version free from menopausal symptoms. Like Ayurveda, which changed Natalie’s life, plenty of other natural solutions exist. Read them here.

Herbal Supplements

1. Black Cohosh:  

This herb has gotten a reputation for being a natural alternative to help fight hot flashes and night sweats. Native American tribes used black cohosh as an herbal remedy, especially for female concerns. Scientific evidence suggests that the active substances it contains may act like estrogen, thus balancing the hormones and mitigating those sudden rushes of heat. 

2. Red Clover:  

Red clover is a flowering plant that contains phytoestrogens, which are plant-based compounds similar to estrogen. It is often recommended for use during menopause in managing light symptoms of menopause. Studies suggest this could be like nature’s hormone replacement therapy (HRT), assisting in stabilising hormonal surges that many women experience during this phase of life.

3. Evening Primrose Oil:  

Extracting benefits from the flowers of evening primrose, this oil has a rich concentration of gamma-linolenic acid (GLA), an essential fatty acid that may assist with managing night sweats and enhance skin health. Many females have reported feeling more relaxed and maintaining healthy skin throughout menopause by using it on their skin only when necessary. This appears to be an approach to care where many problems are dealt with at once.

Acupuncture

Acupuncture is one of the ancient Chinese medicine techniques connected to inserting extremely thin needles into particular spots on the body so as to balance energy, also known as “Qi.” Practitioners focus on these spots to ease different symptoms accompanied by this stage of life. 

Research has indicated that acupuncture can be helpful in dealing with symptoms like mood swings, sleep disturbance or hot flashes. In addition, women who have used this procedure say they experience less physical pain along with feeling clearer in their mind and more balanced emotionally. It is akin to resetting your body’s system to get it back into equilibrium during a period of change. 

Yoga and Tai Chi

Mind-Body Connection: Both yoga and tai chi, which are rooted in ancient traditions, integrate physical postures, controlled breathing exercises as well as meditation. By being mindful and relaxed, they can help reduce the stress and anxiety which often characterises a woman’s emotional state during menopause.

With regular involvement in yoga workouts, flexibility and balance are improved while practising Thai Chi, which provides easy-flowing movements that enhance emotional well-being.

Quite a number of women have discovered that engaging in these practices can reduce the various physical symptoms and bring peace to their minds, thereby enabling them to navigate the menopause experience in a more focused manner.

Choosing natural and alternative remedies is a deeply personal journey. It’s essential to approach any treatment with care and consult healthcare professionals when considering herbal supplements or new practices. Nirva is here to help you.

Over the Counter (OTC) Solutions and Products  

If you are searching for over-the-counter menopause relief, then there are some things you need to know. Scroll down to find out.

1. Moisturisers and Lubricants: 

What They Are: These are creams and gels that can be bought without a prescription from the store. They are particularly devised to tackle vaginal dryness, which is uncomfortable and affects intimacy.

How They Work: Vaginal dryness in women results in pain or discomfort during sexual intercourse. Moisturisers provide moisture to the skin of the vagina, which makes them useful in curing this dryness. In contrast, lubricant is applied during sex to counteract friction, enhancing comfortability.

Benefits: The main plus point of such products is that they offer instant relief from dryness and pain, with no need for hormones. On some occasions, hormonal treatments may result in side effects; hence, over-the-counter (OTC) products present an easier solution for those who want immediate ease. 

2. Cooling Products: 

What They Are: These include cooling gel pads and handheld fans designed to provide relief from hot flashes, which many women experience during menopause.

How They Work: Hot flashes cause sudden feelings of warmth and sweating, often making it difficult for you to feel comfortable. Cooling gel pads can be placed on the skin to cool you down while fans can quickly circulate air, thereby offering a refreshing breeze.

Benefits: These cooling products offer a fast and effective way to manage hot flashes.

Wherever you may be, you can use them easily at home or in the office, where you need to cool off. Over-the-counter medications can be used to address vaginal dryness and hot flashes with no need for prescriptions or hormonal treatments.

When to Consult a Healthcare Provider  

In case you are having difficulties with your daily activities due to symptoms like nonstop hot flashes, very bad dryness of the vagina or disruption of sleep, then it is important that you consider seeking assistance. Also, emotional issues such as severe mood swings and depressive thoughts could be an indication for a consultation. 

Your healthcare provider may provide potential solutions that include hormone replacement therapy (HRT), particular prescription medications, or tailored therapeutic counselling. 

What is important to note is that even over-the-counter products and nutritional supplements can have some risks associated with them, such as causing allergic reactions or skin rash. They can also interfere with other drugs.

To make the most out of your visit, maintain a comprehensive symptom diary in order to give your doctor a clear picture of your situation. In addition, prepare a list of all the OTC drugs, dietary supplements, and any other medicines you might be on; this will be helpful in ensuring safe and effective care. 

Therefore regular check-ups are very important since they help identify problems which can complicate your signs. You can get such conditions as osteoporosis or cardiovascular ailment due to hormonal changes; however, preventive care would substantially minimise these dangers.

Get connected with our physicians for a thorough assessment and personalised advice to suit specific needs you may have. Taking proactive steps towards a healthier tomorrow will make your health matter.

Wrapping It Up

With the right approach, the transition of menopause can be made easier. Managing menopause doesn’t have to be that hard. Taking a well-rounded approach, which includes changes in the lifestyle, medication and using other methods, can prove beneficial. By gathering information on the available options and working together with the doctors, women can build a custom plan focusing on what helps them the most. 

This means that with proper knowledge and guidance, managing menopause will not be an issue, and women can seize this stage in their lives, which involves being courageous and full of life.