Managing Symptoms Of Menopause

All women will go through menopause at some point in midlife – typically between the ages of 45 and 55.

“Once you’ve gone a full year without a menstrual period, you’ve gone through menopause,” said Jean Miller, a gynecologic nurse practitioner at Franciscan Physician Network Winfield Health Center in Crown Point.

There are many symptoms associated with menopause, and some of them can be troublesome. Here, we cover common menopause symptoms and treatment options to help you find relief.

Common Menopause Symptoms

Symptoms that women experience leading up to (perimenopause) and during menopause include:

• Chills
• Decreased breast fullness
• Dry skin
• Hot flashes
• Irregular menstrual periods
• Mood swings or other mood changes
• Night sweats
• Thinning hair
• Trouble sleeping
• Vaginal dryness
• Unusual weight gain (due to slowed metabolism)

What Are Hot Flashes?

Hot flashes are some of the most common menopause symptoms – affecting up to 80% of women. During a hot flash, your core body temperature and your skin temperature increase. Blood flow also increases, which can lead to sweating. Some women experience an increase in heart rate during hot flashes as well. These changes occur because changing hormones in your body change the way your body regulates its temperature.

Home Remedies For Hot Flashes

“We hear from many women that hot flashes and night sweats are some of the most bothersome menopause symptoms,” Miller said.

Here are some proven home remedies to help reduce the severity of hot flashes and manage them when they occur:

• Avoid caffeine, spicy foods and alcohol, as these can worsen menopause symptoms.
• Carry a portable fan.
• Practice mind-body relaxation techniques, such as yoga, meditation and mindfulness.
• Reach and maintain a healthy body weight.
• Wear layers of clothing you can remove if you feel a hot flash coming.

When To Talk To Your Doctor About Hot Flashes

Unfortunately, hot flashes don’t go away as soon as a woman has gone through menopause. Most women experience hot flashes for around seven years – with some having them for up to a decade.

“If your hot flashes are so severe that they disrupt your everyday activities, speak with your provider,” Miller said .

Manage Sleep Issues During Menopause

If you’re having sleep disturbances during menopause, you are not alone. It’s a common symptom often caused by night sweats, hormonal changes and other physical discomforts. Here are some tips to improve sleep quality during menopause:

• Consider Cognitive Behavioral Therapy for Insomnia (CBT-I): This structured program can help address thoughts and behaviors that prevent restful sleep.
• Create a comfortable sleep environment: Keep your bedroom cool, dark and quiet. Use breathable bedding materials. Put away digital devices two hours before bedtime and charge them outside your bedroom, like in your kitchen.
• Limit caffeine and alcohol: Avoid consuming caffeine and alcohol, especially in the hours leading up to bedtime.
• Maintain a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
• Practice relaxation: Engage in relaxation techniques such as deep breathing, meditation or progressive muscle relaxation before bed.

Address Mood Swings And Emotional Well-Being

Mood swings and emotional changes are also common during menopause due to hormonal fluctuations. Here are some strategies to manage these symptoms:

• Connect with others: Maintain social connections and seek support from friends, family or support groups. Connect with other women around your age who may be facing similar challenges so you can find out what’s working for them.
• Consider professional support: If mood swings are severe, consider talking to a mental health professional who can provide counseling or medication if needed.
• Eat healthy: A balanced diet rich in fruits, vegetables and whole grains will support your overall well-being. Limit added refined sugars and processed foods.
• Practice mindfulness and stress management: Techniques such as mindfulness, meditation, yoga and deep breathing can help manage stress and improve your emotional well-being.
• Stay physically active: Regular physical activity can help improve your mood and reduce stress. Schedule exercise several days each week, and consider finding an exercise buddy to keep you accountable.

Manage Other Physical Symptoms

In addition to hot flashes, sleep issues and mood changes, menopause can bring on other physical symptoms. Here are some tips for managing these:

• Bone health: Ensure you get enough calcium and vitamin D and engage in weight-bearing and strength training exercises to support your bone health.
• Skin and hair changes: Use gentle skincare products and avoid harsh treatments. Consider volumizing shampoos or speaking with a dermatologist about treatment options for thinning hair.
• Vaginal dryness: Use over-the-counter vaginal moisturizers or lubricants to alleviate dryness and discomfort during sexual activity.
• Weight management: Adopt a healthy diet and regular exercise routine to manage weight gain associated with menopause.