Menopause is a natural part of women’s aging. But while some women barely notice it, others can experience uncomfortable or even debilitating symptoms that last over time. But with proper management, menopause doesn’t have to be such a burden.
There are many ways to effectively address its symptoms to live your best life during menopause. Understanding what’s happening and being proactive through this season can help you thrive.
Live Your Best Life During Menopause
There are three parts to this time of life: perimenopause, menopause and postmenopause.
Perimenopause is the transition leading up to menopause. It typically starts when your hormone levels change in your mid-to late-40s and your menstrual periods become irregular. Perimenopause can last a few months or several years.
You’re considered to be in menopause when you’ve gone 12 months without a menstrual period. The average age is 51, but it can range between 45 and 55. After, you’re considered to be in postmenopause, which lasts the rest of your life.
Perimenopause and Menopause Symptoms
As your body steadily reduces estrogen, progesterone and testosterone production, you may experience changes. Signs of perimenopause and menopause vary among women during different stages of their season. Some women have few or mild symptoms. Others may experience a combination of symptoms or severe ones.
Common symptoms include:
- Brain fog: Forgetfulness, confusion and difficulty concentrating
- Hot flashes: Sudden surges of heat waves throughout the body
- Incontinence: Leaking urine to a weakened urethra
- Irregular periods: May be lighter or heavier and come more or less often
- Mood swings: Increased irritability, anxiety or depression
- Night sweats: Hot flashes that occur during sleep
- Sleep problems: Difficulty falling asleep or staying asleep
- Vaginal dryness: Discomfort, itching or burning
- Weight gain: Fat is often redistributed to the belly
Considering the list above, it’s not surprising that women dread menopause. The good news is that treatment options are available and there are things you can do to feel better.
Treating Menopause
Talk with your doctor about your symptoms. Together, you can develop a plan to improve your quality of life.
Here are some ways you can manage your menopause symptoms:
- Antidepressants: These medications treat depression and mood swings. One type of medicine called selective serotonin reuptake inhibitors (SSRIs) also helps decrease hot flashes
- Calcium and Vitamin D supplements: As hormone levels drop, your bones become thinner and more brittle, which can lead to osteoporosis or fractures. These supplements support bone health
- Healthy diet: Eating nutritious foods is one of the best ways to support your health and manage your weight. Opt for fruit and vegetables, beans and lentils, whole grains and low-fat dairy products. Cut back on processed foods and sugar
- Hormone-replacement therapy: Supplementing your hormone levels can reduce hot flashes, night sweats and vaginal issues. But HRT also can raise your risk of blood clots, heart attack, stroke, breast cancer and gallbladder disease. The U.S. Food and Drug Administration advises using hormone therapy at the lowest dose for the least amount of time. Talk to your doctor about the benefits and risks of HRT
- Mental health support: Your physical condition is related to your mental and emotional well-being and menopause affects your body, mind and spirit. If you're experiencing intense mood swings, depression or anxiety, talk to your doctor. You may find relief with medication, counseling or support groups
- Pelvic floor exercises: Known as Kegel exercises, pelvic floor physical therapy can help strengthen and improve control of these muscles to address incontinence
- Proper hydration: In addition to eating well, drink plenty of water. This boosts energy, can help you manage hot flashes, lowers your risk of headaches and combats dry skin that some women experience during perimenopause and menopause. Reduce your intake of caffeine and alcohol, which promote fluid loss
- Regular exercise: Consistent physical activity has been shown to help improve overall health. During all stages of menopause, exercise can help you manage your weight and increase your energy. It also increases bone density and promotes better sleep. Exercise also enhances brain function and supports mood and mental health
- Stress relievers: When experiencing so many changes in your body, it's natural to feel more stress or a lack of control. Find ways that help you cope and relax so you feel better. Some options include journaling, prayer, deep breathing, exercise and more
- Vaginal lubricants and estrogen: Over-the-counter products can address discomfort. Or your doctor can prescribe vaginal estrogen, which doesn’t have the same risks as HRT
Enjoying Your Postmenopause Life
When you enter postmenopause, symptoms like hot flashes may lessen. At the same time, decreasing hormone levels as you age can increase your risk of several conditions. These include heart disease, high blood pressure, high cholesterol, Type 2 diabetes and some types of cancer. It’s important to maintain healthy habits and see your doctor regularly.
Despite the changes you experience, it’s still possible to live your best life during menopause and postmenopause. Try to look at this stage of life positively while you continue to manage your health actively.
For many women, postmenopause coincides with other life changes. You may no longer be working (or are working less), your kids might have moved out and you may have grandchildren. In addition to prioritizing self-care, make the most of this season to feel fulfilled.
Some recommendations to consider include:
- Explore new interests: Take a class, join a club or try different activities
- Invest in younger generations: Teach a class, take care of your grandkids or serve at a local school
- Maintain social connections: Stay connected with family and friends
- Travel: Visit places you’ve always wanted to and experience new cultures
- Volunteer: Be an active part of the community and give back to others
Changes like menopause can be stressful to navigate. But armed with knowledge, your doctor’s care and treatment options, you can continue to lead a vibrant life.
For more information about menopause or to schedule an appointment, please get in touch with us.
