Menopause is often described as a natural process, a time when the body shuts down its reproductive engines and transitions into a new stage of life.
As natural as it may be, menopause is typically accompanied by unpleasant symptoms — ranging from weight gain to hot flashes — that can wreak havoc on a woman’s quality of life. Some women experience debilitating symptoms.
We want to empower every woman to feel whole during this change. There are ways to find menopause relief, including treatments, therapies, lifestyle changes and dietary supplements.
What Is Menopause?
Menopause is the slowdown of female hormone production and the end of a woman’s menstrual cycle and childbearing years. It's defined as not having a period for 12 months. Most women reach menopause between the ages of 45 and 55. The time before menopause, when the body begins its transition and symptoms develop, is called perimenopause, which can last anywhere from seven to 14 years.
Symptoms of Menopause
Although some women don’t report any symptoms during menopause, many experience several or many that are severe enough to impact day-to-day life.
Common menopause symptoms include:
- Hot flashes
- Mood swings
- Night sweats
- Pelvic pain
- Severe fatigue
- Skin changes
- Trouble sleeping
- Vaginal dryness
Ways to Relieve Menopause Symptoms
Making natural changes is the best way to ease symptoms associated with a natural process like menopause. That includes limiting alcohol and caffeine, prioritizing daily exercise, eating a diet rich in vitamins and nutrients and getting enough rest.
There may be times when lifestyle changes aren’t enough. If your symptoms begin interfering with your quality of life or feel debilitating, it’s time to talk to your doctor. They can recommend treatments or therapies personalized to your needs and health history.
For example, hormone replacement therapy (HRT), which involves replacing estrogen and progesterone, can help relieve menopause symptoms like hot flashes, mood swings and vaginal dryness. It may be used to prevent bone loss — another common side effect of menopause.
Still, HRT comes with certain risks, including an increased chance of developing a blood clot or breast cancer or having a heart attack or stroke. That's why it's always important to talk to your doctor about your best options. They can help determine the right treatment to relieve symptoms without raising your risk of other health concerns.
In addition to hormone replacement therapy, your doctor might prescribe other treatments to relieve symptoms of menopause, including:
- Antidepressants
- Anti-seizure medications
- Blood pressure medications
Dietary Supplements for Menopause
According to the National Institutes of Health (NIH), many research studies have been conducted on dietary supplements for menopause, but none have proven to be helpful.
Health experts say the most important thing is to get most of your vitamins and nutrients from your diet, including calcium, Vitamin D and soy.
- Calcium: Calcium is a mineral that’s critical to strong bones and teeth. It also helps lower blood pressure and improves blood’s ability to clot. Foods high in calcium include dairy products, broccoli, spinach and kale
- Vitamin D: Vitamin D is a nutrient used to build and maintain healthy bones and support a strong immune system and brain health. It allows the body to absorb calcium and regulates inflammation. Foods rich in Vitamin D include certain cereals, milks and fish, including salmon and sardines
- Soy: Soy products are known for improving bone health, memory, blood pressure, and cholesterol levels. Soy supplements typically contain isoflavones, compounds similar in structure to estrogen. You can find soy in edamame, miso soup and tofu
Your doctor can tell you if you're deficient in any of these nutrients and recommend a supplement if necessary.
Here is a look at how the NIH rated some other popular supplements:
- Black cohosh: The roots and rhizomes (underground stems) of this herb are used in dietary supplements, but research has concluded there’s not enough evidence to support its use to relieve menopause symptoms
- Phytoestrogens: These plant substances have chemical structures similar to those of estrogen. Flaxseed is one source of phytoestrogens; isoflavones found in soy and red clover are also examples. Studies on phytoestrogens for menopause have had inconsistent results
- Dehydroepiandrosterone (DHEA): The body naturally produces this substance, but production decreases with age. While studies have shown uncertainty around the effectiveness of treating menopause symptoms with DHEA supplements, some evidence suggests even short-term use can have harmful effects, including liver damage
- Dong quai: This herb is often used in traditional Chinese medicine to treat women’s health problems, including menopause, but little research has been conducted on its effectiveness
Compassionate Menopause Support
Our women's health care specialists at AdventHealth are here to provide solid support at every age and life stage, including the transition to menopause. We help you make lifestyle changes that can make the adjustment go more smoothly and recommend treatments and supplements as needed.
Learn more about how we can help you manage menopause symptoms or request an appointment. You deserve to feel whole.
