Ways to Manage Menopausal Symptoms

Ways to Manage Menopausal Symptoms 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 wellbeing.

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.

Symptoms of Perimenopause Although Menopausal 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

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:

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.

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.

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.

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. And be sure to include a couple of days of weight training each week to help keep your bones strong.

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.

Stress Management Unpredictable hormonal changes and the accompanying symptoms— which may differ from one day to the next—can be unsettling and stressful. Incorporating relaxation techniques into your life, such as gentle yoga, meditation, and acupuncture, can help offset this.

Avoid Alcohol As mentioned above, it can exacerbate the frequency of hot flashes, but in addition, hormonal imbalances can cause emotional issues, such as feeling more sad, irritable, or anxious. Since alcohol makes you less inhibited, it can worsen these symptoms and cause you to say or do things you might regret.

The challenges women face during this time in their lives can often feel overwhelming. However, using a variety of healthy strategies to help manage your symptoms can make a big difference in how you get through “the change.” The good news is that many of the more difficult symptoms resolve once menopause has passed!

Thank You