What Helps Manage Menopause Symptoms?
“Menopause: meaning - the last menstrual period.”
Say the word Menopause and for many women, it strikes fear and dread into them. Once referred to as “The Change”, words that were laden with doom and gloom, this time in a woman’s life is rarely discussed and information about passing through this stage is sometimes hard to access. Many go through the whole experience and aren’t told anything about what to expect either before, during, or after.
The word peri-menopause is used to describe the period just before menopause where symptoms start to appear but again for many, the information about what symptoms you can expect to experience is hard to find. Those who don’t consult their doctor or who want a more holistic approach may find themselves at a loss as to which way to turn or what treatment is out there that can help them.
Let’s talk about menopause. How to manage menopause symptoms
Turning this almost taboo subject into an open-air discussion is a must for many women. There are numerous ways that this passage of life can be negotiated as stress-free as possible and often by using a holistic approach as opposed to HRT which presents certain women with added complications and health risks.
Women will be in menopause when their ovaries are no longer able to produce the hormones estrogen and progesterone.
This can happen either naturally or by undergoing treatments such as chemotherapy or radiotherapy or by having their ovaries removed as a result of a hysterectomy.
The average age of menopause is 51 but it can occur much earlier for some, in their early forties or earlier. Before menopause, there is a period of perimenopause.
For many women, peri-menopause starts sometime in their forties. Traditionally, women had been told that they would go from childbearing to menopause without anything in between.
So the arrival of many of the symptoms associated with peri-menopause can be both alarming and confusing and can cause havoc in their lives.
A lot believe that the crazy behaviour that is associated with menopause comes after not before. The night sweats, hot flushes, lack of libido, not being able to sleep, and the dreaded memory fog were at one time something to look forward to once menopause had arrived not for a good many years before whilst still menstruating.
Then add in weight gain, depression, erratic behaviour, and erratic periods and life from mid-forties on is not going to be a picnic for a good many women.
Symptoms of menopause
There are many symptoms associated with menopause. There is no set programme, as each woman is unique some may find that they have very few symptoms but many find that they have many of the same symptoms. The following symptoms are ones to look out for if you think that you may be in perimenopause;
dry skin
dry eyes
feeling highly emotional
brain fog/lack of concentration/memory
hot flushes
restless legs
irritability
low libido
pins and needles
aching joints
incontinence
vaginal dryness
thinning hair
increased body hair.
weight gain, especially around the middle
palpitations
itching skin
dizziness
anxiety
mood swings.
What causes menopause symptoms?
Hormonal changes in the body are what are to blame for the many uncomfortable symptoms that we suffer from, less estrogen, testosterone, and progesterone bring all of the misery and discomfort suffered by so many.
We can blame the lack of estrogen for hot flushes, incontinence, and vaginal dryness. Testosterone is a major factor in the sexual health of women and it is also responsible for their well-being. The drop in progesterone can bring about heavy periods and can also affect concentration, add to this, memory loss, disrupted sleep, and the dreaded bloating and your forties are not going to look quite so rosy.
When you understand the vital role that hormones play in Menopause, it is no surprise that HRT is a go-to option for many. Over the last few years though, the discussion on HRT has begun to lead to many studies coming out about increased risk for certain groups concerning cancer and heart disease.
The subject as a whole can be complicated and for those who do not want to risk taking HRT and who would rather find alternative sources, there are several options available. If you would like to try HRT, you must speak to your doctor as it is a prescribed medicine and a full consultation is needed before any prescription is approved.
What is available to help you
Diet, exercise, and lifestyle can all play a crucial role in combating some of the symptoms associated with menopause.
A healthy balanced diet should contain plenty of fruit and vegetables, whole grains, and complex carbohydrates.
Refined and processed foods should be eliminated as best as possible. Cutting back on caffeine and alcohol is a good way to help reduce hot flushes.
Cutting down on sugar and fat is also important as this is a good way of maintaining healthy body weight and preventing weight gain, especially around the tummy area which is a major symptom of menopause.
Introducing soy-based plant products can also help many women.
Soy is a natural plant hormone that mimics the function of estrogen in a woman’s body which can help to alleviate some symptoms such as hot flushes and night sweats.
As we age issues can occur with our bones so eating calcium-rich foods is vital to prevent osteoporosis.
Foods such as green leafy vegetables, legumes, dairy products and fish, can all aid in boosting calcium.
It is also important to make sure that iron levels are kept high, again leafy greens, legumes, nuts, grains and eggs are great sources of iron.
Fibre should also be eaten as apart from it being a great way to keep bowels healthy, it also fills you for longer and so helps to prevent weight gain.
Drink plenty of water. It has so many wonderful properties, it helps to keep you alert and is good for cognitive function. It lubricates the joints, cools you down, helps to keep you fuller for longer, helps dry skin and eyes and aids in heart health.
Eating food packed with protein is a good way to boost mood. Tryptophan helps to manufacture the neurotransmitter serotonin, which helps with mood and can also aid with sleep and weight gain. Foods rich in tryptophan are cottage cheese, oats and legumes.
Make sure that you eat plenty of fruit and vegetables to stock up on all of the important vitamins and minerals that your body needs.
Exercise is also very important when looking for ways to overcome menopause symptoms. It helps to maintain a healthy weight but is also beneficial in other ways. It is crucial for maintaining healthy bones to prevent osteoporosis, which occurs when the bones weaken, making them easier to break.
Exercise also fills us up with feel-good boosting chemicals called endorphins which make us feel happy and can go a long way to helping with depression that some can suffer from during menopause. It is important to get a good mix of exercise so that you are reaching all of the areas of the body that need attention. You should aim to do some cardio work such as;
walking
cycling
jogging
swimming
HIIT
Strength training is also vital as we age. Look at exercises such as;
weights machine
free weights
dumb-bells/kettle-bells
resistance bands.
If you are someone who shies away from the gym but still likes to exercise, then dancing or Zumba could be just the thing for you.
The most important point is that it is something you enjoy and will carry on doing.
Your mental health is just as important as your physical health so practising Yoga and Meditation should also be incorporated into your exercise routine.
Yoga will aid in keeping the body flexible but the poses also focus on the breath and mind, helping you to relax and unwind. Meditation is an important practice in reducing stress and anxiety and promoting calmness.
*you should always consult your doctor before embarking on any form of exercise programme
Lifestyle is another area that needs to be addressed when looking at alternative treatments. Apart from the physical problems that have been mentioned there are also psychological problems that need to be discussed.
When the body starts having a drop in hormone levels, this can lead to depression, anxiety, and mood swings.
Tiredness can also be a factor, as well as aching joints and lack of stamina.
Therefore, limiting what you eat and drink and taking as much exercise as you can is crucial but also doing activities that you enjoy and that boost your mood and make feel good is also important to take into consideration. Dance classes can be a great way of socializing and exercising putting you in a good frame of mind whilst also maintaining a healthy weight.
Friends and family can play an important part in menopause. Communication with partners close friends and family is key to any difficulties. As emotions can be heightened and moods can swing from happy to sad, people around you can help in your recovery…..but only if they are aware of what is going on. This needn’t be a topic to shy away from, having people around you to help can be one of your biggest strengths.
Holistic alternatives
Holistic treatments can also be used to help in the treatment of menopause symptoms.
There are various mind and body practices out there such as meditation, mindfulness, aromatherapy, acupuncture, reflexology, and herbal remedies and supplements that can be very beneficial for relieving the stress and strains associated with menopause as well as the physical symptoms.
Acupuncture - can aid in reducing the frequency and severity of hot flushes.
Hypnotherapy - can aid in reducing the severity of hot flushes and can aid in sleep and anxiety.
Aromatherapy - can aid in symptoms that are exacerbated by stress, helping you to relax and clear your mind. It can promote better sleep, and aid in depression.
Reflexology - can be effective for treating hot flushes, sleep can help improve libido and can help you feel more positive and balanced.
Herbal remedies - such as agnus castus, evening primrose oil, St. John’s wort and starflower can all aid in treating menopausal symptoms.
*you should always consult your doctor before trying herbal supplements, especially if you are on any form of medication or have any health issues.
Final thoughts
Although experiences are going to differ from person to person and no two people are going to go through this stage of life the same, helping each other through is also another way of coping for many.
Whereas years ago women would have said ” No one told me…”, we now can arm ourselves with more information on the subject and therefore can help each other so women do not have to experience this time alone.
Knowledge is power and armed with the knowledge of what to do and where to turn Menopause needn’t lead to a meltdown.
Whatever way you choose to approach this time of life, knowing what to expect and how to counteract any symptoms is always going to place you in a stronger position.
A healthy diet and lifestyle and an increased positive mindset can take you into your 50s and beyond in the best shape you have been.
If you find that you need more help or direction during this phase of your life, then take a look at the Life Coaching for Women full 6-week menopause programme, where we will look at hormones, stress management, emotional well-being, body well-being, diet and exercise.
This programme will give you all of the information you need and the tools to get through perimenopause and menopause. This programme offers 1-1 coaching with follow-up emails in between each week’s coaching session, offering you practical advice and sound solutions as to why you are feeling the way that you do and what you can do to make the change
If you would like to listen to the audio version of the blog press below.
If you have any questions about managing menopause symptoms, get in touch via email for more information.
Video courtesey of https://www.youtube.com/c/foodmatters.
