Menopause: How It Affects Women's Well-Being and Practical Solutions to Manage It

Menopause serves as a natural biological process that marks the end of a woman’s reproductive years. Doctors typically define it as having gone 12 consecutive months without a menstrual period , and it generally occurs between the ages of 45 and 55, though the exact timing varies. Women in the US often experience menopause around the average age of 51 and 52. During this time, women experience a drastic drop in the hormone oestrogen.

Peri-menopause marks the period when these changes begin and may last a few years until menopause occurs.

Although menopause itself is not a medical condition, it triggers hormonal changes that can significantly affect a woman's physical and emotional health. Some women face dismissal and labels of 'crazy' from their doctors regarding their symptoms. Thankfully, healthcare professionals are increasingly acknowledging the experiences of menopausal women and are providing more support to make this period comfortable. Many symptoms accompany menopause but we'll look at the most common ones and discuss effective management strategies.

Physical Symptoms of Menopause

Hot Flashes & Night Sweats

These are the signature symptoms of menopause. Ever seen a woman frantically fanning herself or walking with a small hand-held fan? 

Hot flashes strike suddenly , creating intense feelings of heat, often followed by sweating, which disrupting daily life and sleep. A viral Youtube video features a woman having a hot flash and you can literally see the steam coming out of her head. After a hot flash, a woman's body becomes clammy and very uncomfortable. You can watch it here: https://www.youtube.com/shorts/7XheYpbL0yA

Sleep Disturbances

Hormonal fluctuations can affect sleep patterns, leading to difficulties falling or staying asleep. This in turn affects productivity during the day.

Vaginal Dryness

Reduced estrogen levels may lead to vaginal dryness, causing discomfort during intercourse and sometimes leading to urinary issues.

Joint Pain & Muscle Stiffness

Many women experience aches and pains due to declining estrogen levels, which affect joint lubrication.

Emotional & Cognitive Symptom

The hormonal fluctuations of menopause can wreak havoc on a woman's emotional state, leaving her feeling irritable, on edge and prone to mood swings. The anxiety that comes with this transition is worsened by sleep disturbances and the psychological stress of navigating this life transition.

"Brain fog" is a common complaint during menopause, where some women experience forgetfulness, difficulty concentrating and a sense of mental fogginess. It's the kind of memory lapse where you wonder why you put your purse in the fridge or can't recall why you entered a room. This is real and these women are not imagining it.

Bone Health

Estrogen plays a critical role in bone density, and its decline during menopause increases the risk of osteoporosis, making bones more fragile and prone to fractures. Many women are put on calcium supplements to help with this.

Managing Menopause

Although the physical and emotional impacts of menopause can feel overwhelming, there are numerous affordable, natural strategies that can help women manage symptoms:

Diet and Nutrition

• Calcium-Rich foods help to combat bone loss. Examples are dairy products (or fortified plant-based alternatives), leafy greens, and fortified cereals. Vitamin D is also crucial for calcium absorption, so ensure adequate intake through food (e.g., fatty fish, eggs, fortified products or adequate sun exposure)
• Phytoestrogens: Foods like soy, flaxseeds, and chickpeas contain plant compounds called phytoestrogens, which mimic estrogen in the body and can help reduce symptoms like hot flashes and mood swings.
• Omega-3 Fatty Acids: These healthy fats, found in fatty fish like salmon and in walnuts and flaxseeds, may help reduce inflammation, ease joint pain, and improve mood.
• Limit Caffeine & Alcohol: Both caffeine and alcohol can worsen hot flashes and disrupt sleep, so consider reducing their intake.

Physical Activity

Engaging in regular physical activity can reduce menopause symptoms. Activities like walking, swimming and yoga are particularly effective in reducing hot flashes, improving sleep quality, and lifting the mood. Additionally, exercise plays a crucial role also in maintaining bone health by strengthening both bones and muscles. For women looking for a more intense workout, High Intensity Interval Training (HIIT) is a fantastic option that can be done at home. Many Youtube channels offer tailored fitness routines for menopausal women. 

Strength training is also essential. Weight-bearing exercises, such as resistance or strength training, can increase bone density and prevent osteoporosis.

Incorporating gentle stretching or practices like yoga and Tai Chi not only help with joint stiffness but also promotes relaxation and help manage stress levels.

Stress Management

Managing stress is a crucial aspect of navigating menopause. Mindfulness practices such as deep breathing, guided meditation, or mindfulness-based stress reduction (MBSR), can help manage stress, reduce anxiety, and improve emotional well-being. By taking a few minutes each day to focus on the present moment, you can better cope with the emotional ups and downs of menopause.

Consider consulting with a therapist specializing in Cognitive Behavioral Therapy (CBT) if you're struggling with mood swings or anxiety. CBT can help you identify and challenge negative thought patterns, replacing them with more constructive and positive ones. There are many free or low-cost online resources available that can guide you in applying CBT techniques on your own.

Natural Remedies

Many women seek relief from menopause symptoms through herbal remedies such as black cohosh, red clover and evening primrose oil. While these natural options can help some women, it is essential to consult with a healthcare provider before starting any new supplement to ensure safety and appropriateness for each individual.

Additionally, gentle acupressure can be an effective , non-invasive technique to reduce hot flashes and other menopause-related symptoms. For those interested in trying acupuncture at home, there are affordable acupressure mats, just remember to follow guidelines for optimal results.

Sleep Hygiene

Creating a sleep-friendly environment is important to optimise sleep. Keeping the bedroom cool, dark, and quiet improves sleep. Consider using a fan or a cooling pillow to help reduce the intensity of night sweats.

Maintain a consistent sleep routine by going to bed and waking up at the same time every day. This helps regulate the body’s internal clock and makes it easier to fall asleep and wake up refreshed.

Avoid heavy meals and screen time for at least an hour before bedtime to improve sleep. Investing in comfortable sleepwear designed specifically for menopause wear can also make a difference; many stores offer options that help wick away moisture and keep you cool.

Social Support

The power of social support cannot be underestimated. Connecting with other women going through menopause can help reduce feelings of isolation and provide emotional support. Menopause coaches are also available to provide one on one support to help women navigate this period by offering a tailor-made approach.

When to seek medical advice

Many women can manage symptoms of menopause through lifestyle changes, but some may need medical treatment. It’s important for women to consult a healthcare provider if symptoms significantly interfere with daily life, such as severe depression or anxiety, or if they have concerns about osteoporosis or other long-term health risks.

In some cases, doctors may recommend Hormone Replacement Therapy (HRT) to alleviate symptoms. This therapy can involve tablets or a patch applied to the body, or creams. However, women should discuss the potential risks and benefits with their doctor, as HRT may not be suitable for everyone.

Conclusion

Menopause represents a significant life transition that affects women’s physical, emotional, and mental health. It is crucial that society supports women during this time and avoids labeling them as 'crazy' for their feelings as their bodies change. Although challenging, women can manage menopause through simple, cost-effective strategies such as dietary adjustments, regular exercise, stress management techniques, and social support. By adopting a holistic approach to well-being, women can navigate this stage of life with greater comfort and confidence.