Managing Menopause
Though all women will eventually experience menopause, this stage in life neither comes quietly nor pleasantly. From hot flashes to a low libido, the symptoms can feel overwhelming, but they are manageable. Knowing what to expect and how to cope with this natural transition can make it far less stressful. Here are 10 signs you're heading into menopause—and 10 ways to combat symptoms.
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1. Weight Gain
When estrogen levels drop during menopause, many women inevitably experience weight gain and slowed metabolism, due to fat storage shifting from the hips and thighs to the belly. It doesn't help that we tend to eat more and move less as we age.
2. Hot Flashes
Hot flashes are an extremely common symptom for menopausal and perimenopausal women. In fact, up to 80% of women will experience these hot bursts that flush and spread throughout the upper body, and may have them for 7-10 years.
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3. Night Sweats
Similar to hot flashes, perimenopausal and menopausal women will often experience night sweats, and these vasomotor symptoms can significantly affect their quality of sleep. They may sometimes need to wake up in the middle of the night to change their bedding and pajamas they've sweated through.
4. Mood Swings
Estrogen fluctuations can impact mood before, during, and after menopause, too. This is because these hormonal shifts can introduce changes to the brain and nervous system, which can affect the quality of sleep and emotional regulation. On top of that, women at this stage in their lives may be reflective and anxious about what's to come, and this mindset can influence their mood as well.
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5. Insomnia & Poor Sleep
Estrogen and progesterone levels drop during menopause, and a decline in these sleep-promoting hormones can greatly affect the quality of sleep. Moreover, hot flashes, night sweats, and mood swings can make it even more difficult to fall and stay asleep, which is why many menopausal women often experience insomnia.
6. Hair Loss & Brittle Nails
Thinning hair and hair loss are common symptoms many menopausal women experience, and this is again because of a drop in estrogen and progesterone levels, which are hormones that help support the growth of healthy locks. To make matters worse, changes in androgen levels (male hormones) can cause unwanted hair growth on the chin and upper lip. Nails may also become brittle as estrogen levels drop, which affects keratin production.
7. Incontinence
Hormonal changes and weakening of pelvic floor muscles can cause urinary incontinence during menopause as well. This may make it more likely for urine to leak when laughing or coughing, increase the frequency of going to the bathroom, and make the urge to urinate uncontrollable.
8. Fragile Bones
Up until age 35, you start to lose more bone density than you can grow and maintain, causing weaker, brittle bones. While bone loss occurs for everyone, women are more likely than men to experience osteoporosis, since hormonal fluctuations can accelerate the loss of bone mass.
9. Brain Fog
Perimenopausal and menopausal women may also experience changes in memory and cognitive function. They may forget where they left their keys, why they walked into a room, or struggle maintaining focus in conversations. And while hormonal shifts are to blame, other factors, like poor sleep and mood swings, may also play a part.
10. Low Libido
Menopause can also cause uncomfortable symptoms that lower a woman's libido, such as dryness and tightness, increasing the likelihood of experiencing tearing or bleeding during intimacy. These unpleasant and painful changes can compound all the other symptoms menopause brings.
What, then, are some ways to combat these symptoms? Read on for 10 important tips:
1. Limit or Avoid Trigger Foods
It's important to limit or avoid any trigger foods that exacerbate menopause symptoms. Common triggers include caffeine, alcohol, spicy foods, and sugary treats, which may worsen hot flashes and night sweats, leading to poor sleep.
2. Get More Exercise
While higher-intensity workouts may worsen symptoms like hot flashes, research shows that regular, light exercise can do wonders for menopausal women. By moving more, you may experience better sleep quality, improved moods, and stronger bones.
3. Stay Hydrated
Staying hydrated may help relieve uncomfortable symptoms, like bloating, weight gain, and dry skin. Yet, while it's important to drink more water, note that having more fluids before bedtime may increase the frequency you get up at night to use the bathroom.
4. Eat More Phytoestrogens
Because estrogen levels drop during menopause, it's important to eat more phytoestrogens, which are plant compounds that mimic the effects of the hormone. Foods high in phytoestrogens include: soy products, tofu, tempeh, flaxseed, beans, sesame seeds, dried fruits, and cruciferous vegetables, among others.
5. Don't Skip Meals
Because women may experience weight fluctuations and slower metabolism during menopause, this might lead to disordered eating habits. But skipping meals may exacerbate symptoms, worsen weight management, and lead to nutrient deficiencies, so it's important to eat regularly and maintain a healthy, balanced diet.
6. Revamp Your Skincare Routine
Dry skin is another common symptom of menopause, and some women may even experience breakouts or acne. It's therefore important to revamp your skincare routine so that you use products that are oil-free, non-comedogenic, and gentle on the skin.
7. Use Lubricants
If dryness and tightness are affecting your libido and intimacy, it may be helpful to use moisturizers or lubricants to ease these symptoms and feelings of discomfort. Opt for water- or aloe-based options, which are more gentle and soothing.
8. Explore & Engage in New Hobbies
Since many women experience brain fog during menopause, it may help to challenge your noggin by exploring new activities or regularly engaging in hobbies that encourage you to think, such as learning a language. This may also help to reduce stress and boost concentration.
9. Take Supplements
You might also benefit from taking supplements during menopause to relieve symptoms, though they may work differently for everyone, and research is sparse on the effectiveness of supplementation. Common supplements include black cohosh, red clover, ginseng, and dong quai, among others.
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10. Seek Support
If your symptoms are significantly affecting your daily life, it may help to reach out to your doctor for support. A counsellor or therapist can also support you through mood changes or mental health challenges that menopause may bring, like depression or anxiety.
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