7 Tips to Manage Emotional and Physical Menopause Symptoms
Mood swings. Night sweats. Brain fog. Menopause comes with a host of symptoms that can make you feel awful emotionally and physically. Due primarily to declining levels of the hormone, estrogen, the unfamiliar and erratic symptoms that lead to and through “the change,” can wreak havoc on your overall sense of well-being.
During the years of fertility, estrogen naturally fluctuates throughout the month, commensurate with a woman’s menstrual cycle. Then after 3 decades or so of having a monthly period, women enter perimenopause, which is a years-long process that reflects changing levels of estrogen related to decreasing fertility. During this time, instead of having rolling fluctuations of estrogen each month, this hormone will start to spike and dip, with the highs being higher, and the lows lower than what one would have experienced during PMS. Since there are estrogen receptors in every organ of the female body, when this hormone begins declining, it can have a significant impact on overall functioning.
Mood swings. Night sweats. Brain fog. Menopause comes with a host of symptoms that can make you feel awful emotionally and physically.
Symptoms of Perimenopause
Although symptoms usually start out as mild, they begin to worsen as a woman gets closer to the beginning of menopause. At the same time that estrogen levels are decreasing, progesterone—nature’s feel-good hormone that helps you feel calm—also begins to decline. The combination of changes in these and other hormones can lead to numerous symptoms, including episodes of:- Feeling depressed or anxious
- Aggressive behavior
- Irritability
- Weight gain
- Headaches
- Fatigue
- Brain fog
Hot Flashes and Other Menopause Symptoms
In addition to experiencing the emotional and cognitive symptoms of menopause, the majority of women will start having hot flashes, one of the most prominent issues during “the change.” Episodes of being suddenly overheated can be embarrassing too as a woman becomes drenched in perspiration, dreaming of a walk-in freezer to help her cool off. Being in warm temperatures, taking a hot shower or bath, and working out can contribute to hot flashes. Other triggers include: Basically, anything that causes blood vessels to dilate can set the stage for a hot flash to occur. Nonetheless, they feel miserable while they last, which can be anywhere from a few seconds to 10 minutes or more. There is also a lot of variability in the duration of this bothersome symptom. Some women may have a few hot flashes a week, while others may have them multiple times a day. And this may go on for a matter of months or many years, although the average length of time is about 4 years. Other symptoms that women commonly develop during menopause include:- Night sweats
- Vaginal dryness
- Urinary tract infections or urinary incontinence
- Decreased libido
- Low mood
- Sleep difficulties
- Memory problems
7 Ways to Manage Menopausal Symptoms
There are a number of ways to help reduce or manage the symptoms of menopause and the deleterious effects they seem to have at times. Here are 7 ways to feel better:1. Hormone Therapy.
While there are some concerns regarding traditional hormone replacement treatments, such as an increased risk for heart disease and breast cancer, the short-term use of low doses of bio-identical estrogen and progesterone can give some much-needed relief for symptoms like hot flashes. Vaginal estrogen creams are also helpful in reducing dryness, urinary symptoms, and increasing comfort during sexual intercourse. Working with a functional medicine doctor who will do a full hormone evaluation and treatment may be very helpful in getting your symptoms under control.2. Medications.
Not all women can or want to use hormone therapy, so fortunately certain medications can be helpful. Research published in the medical journal, Menopause, found that the use of the anticonvulsant medication, gabapentin, was effective for reducing hot flashes and night sweats. Similarly, low doses of some antidepressants may help with hot flashes too, and in addition, can help with mood problems.3. Eat a well-balanced diet.
Be sure to include plenty of fresh produce, clean protein, and healthy fats like those found in avocados and nuts. And because the lack of estrogen can deteriorate bone health leading to osteoporosis, be sure you’re getting adequate calcium and vitamin D. Talk to your doctor about any need for supplements in this regard.4. Regular exercise.
While the overall benefits of being physically active are amazing, getting regular exercise can help you manage anxiety while boosting your mood and supporting your heart health (your heart can also be adversely affected by the lack of estrogen). And be sure to include a couple of days of weight training each week to help keep your bones strong.5. Sleep hygiene.
Being exhausted due to lack of sleep as a result of hormonal changes is certainly one of the biggest challenges. Therefore, improving your habits around bedtime can be very helpful. Try these:- Keep your bedroom temperature low and have a fan near you to help you cool down during night sweats.
- Minimize extraneous noise. Use a white noise device, if needed.
- Use dark curtains to block exterior light.
- Turn off electronic devices for at least an hour before bedtime. The blue light they emit can disrupt your circadian rhythm.
