How do you manage Menopause symptoms?

Menopause is a natural biological process that marks the end of the menstrual cycle. It is officially diagnosed 12 consecutive months after the last period. The years before menopause are known as perimenopause and are when hormonal changes start.

Menopause symptoms vary among women, but the most common symptoms include hot flushes, mood changes, sleep disturbances, weight gain, and dryness.

Hot Flushes and Night Sweats

Hot flushes happen with sudden feelings of intense heat, often accompanied by sweating and flushing, especially on the face, neck and chest. The flushes can last from a few seconds to several minutes and may occur multiple times a day.

Another symptom of Menopause is night sweats. Excessive sweating during sleep often disrupts rest and leads to fatigue.

Irregular Periods and Vaginal Dryness/Decreased Libido

Menstrual cycles may become irregular and can be shorter, longer, lighter, or heavier before they completely stop. In Menopause, oestrogen reduces which can cause thinning and drying of the vaginal walls. This leads to discomfort, irritation, and even pain during intercourse. The reduction in osterogen further impacts sexual desire.

Mood Changes and Sleep Disturbances

During menopause, women have hormonal fluctuations that may result in irritability, anxiety, depression, or mood swings.

Sleep disturbances commonly occur in the form of difficulty falling asleep or staying asleep. This is often exacerbated by night hot flushes and night sweats.

Other Changes

Brain fog or mild cognitive challenges, such as trouble concentrating or remembering details, can be due to menopause. The decline in oestrogen levels increases the risk of osteoporosis as the bone density is lost. Other changes that occur are thinning hair and skin changes due to a reduction in elasticity.

One of the common menopause symptoms is weight gain. This occurs due to the changes in fat distribution, particularly around the abdominal area, resulting in weight gain. This is usually influenced by hormonal changes, aging, and lifestyle factors, and managing them can help prevent weight gain or even lead to weight loss.

• Hormonal Changes: Declining estrogen shifts fat storage to the abdomen and slows metabolism.
• Aging: Muscle mass and slower metabolism reduce calorie-burning capacity.
• Lifestyle Factors: Poor diet, inactivity, inadequate sleep, alcohol, and emotional eating contribute to weight gain.

Health Risks

Excess weight increases the risk of heart disease, type 2 diabetes, breast cancer, dementia, and worsened menopause symptoms.A healthy lifestyle, physical activity, and better sleep can help with weight loss or weight management during menopause.

Hormone replacement therapy (HRT) is a medicated treatment. It can replace the decline in oestrogen and progesterone levels. This helps in alleviating symptoms like hot flushes, dryness, and mood swings; however is not free from side effects.

How to Manage Menopause

Natural remedies for menopausal symptoms can include a nutrient-rich diet to help maintain bone health to avoid bone density issues, and plant compounds that mimic oestrogen will help alleviate symptoms like hot flushes. Physical activity benefits both physical and emotional health during menopause and overall quality of life.

Many women explore alternative therapies, and some find relief through them. These include herbal remedies such as red clover, evening primrose oil, and black cohosh. The evidence around these is mixed, and a clear outcome isnt established. The use of acupuncture is suggested to reduce the frequency and severity of hot flushes. Managing stress and mood swings can be done through deep breathing and meditation.

For any concerns around menopause symptoms or weight management, it is best to consult a healthcare professional.