Menopause is no joke. From hot flashes and night sweats to mood swings and fatigue, it can feel like you’re in an endless battle against your own body. It is a natural part of aging but that doesn’t make it any less confusing or frustrating as this life stage comes with its own unique set of challenges.
But never fear. I’ve compiled tips, tricks and advice into one easy-to-read cheat sheet for perimenopausal women who want to take charge of their health and well-being, so you can become a pro at managing your menopausal symptoms.
What Is Menopause?
Menopause is the stage in a woman’s life when her ovaries stop producing eggs and she can no longer get pregnant as her menstrual cycle has ended. It typically begins between the ages of 45 and 55, but depending on the person’s individual biology and lifestyle, it can happen earlier due to various medical conditions or treatments.
It marks the end of menstruation and signals the start of postmenopause, which lasts until death.
Perimenopause
Perimenopause occurs up to 10 years before actual menopause and is characterised by irregular periods as well as physical and emotional changes. During this stage, hormones begin to fluctuate causing mood swings and other uncomfortable symptoms. The good news is that these symptoms can be managed with lifestyle modifications such as dietary changes and exercise. Many women choose to take hormone replacement therapy during this time in order to manage their symptoms more effectively.
What Are The Symptoms?
The most common symptoms associated with menopause are hot flashes, night sweats, fatigue, mood swings, irritability, depression, anxiety, vaginal dryness, decreased libido (sex drive), difficulty sleeping (insomnia), weight gain or loss, memory problems or “brain fog” (mental confusion) and joint pain/stiffness. Not all women will experience all these symptoms, some may only have one or two while others have many more.
How Can I Manage My Symptoms?
There are a number of ways to manage your menopausal symptoms. Hormone replacement therapy (HRT) is an option for some women; however it does come with risks so it should be discussed with your doctor before starting treatment. Other options include lifestyle changes such as exercise and healthy eating habits, herbal remedies such as black cohosh, over-the-counter medications such as ibuprofen or acetaminophen, stress management techniques such as meditation or yoga and cognitive behavioural therapy (CBT) to help manage any emotional issues you may be experiencing due to menopause.
Hydrate & Exercise
Staying hydrated and exercising regularly are two of the most important steps you can take to manage your menopausal symptoms. Drinking plenty of water helps replenish your electrolytes and regulate your body temperature, while regular physical activity increases blood circulation and reduces stress levels – all key components to staying healthy during this time in your life.
Eat Smarter
Eating healthier isn’t just good for your waistline, it can also make a huge difference in how you feel during perimenopause. Avoid fried foods, processed sugars, caffeine, alcohol and other triggers that can aggravate menopausal symptoms. Instead, opt for fresh fruits and vegetables as well as whole grains that are packed with essential vitamins and minerals that will help keep you energised throughout the day.
Sleep More
Getting enough sleep is critical for keeping your hormones balanced during menopause. Aim for 7-9 hours of sleep each night as any less than that could leave you feeling tired and cranky the next day. To help get quality rest each night, try cutting back on caffeine after lunchtime or creating a relaxing bedtime routine that will help signal to your body it’s time to rest up.
Hormone Replacement Therapy
Hormone therapy (HRT) is a type of medication used to treat the symptoms of perimenopausal transition and menopausal transition itself. It works by replacing declining hormones with synthetic versions that help regulate the body’s systems and restore balance. HRT can reduce many of the troublesome symptoms associated with menopause including hot flashes, night sweats, insomnia, depression, anxiety, mood swings, vaginal dryness/itching/burning sensations, joint pain/stiffness/weakness/burning sensations in hands/feet/legs/arms. It may also help protect long-term health by reducing risk for heart disease and osteoporosis. However, it does come with risks so it should be discussed carefully with your doctor before taking any form of HRT medication.
Menopause isn’t something that happens overnight – it’s a process that can last years depending on the individual woman’s body and biology.
Whether you’re just entering into perimenopausal transition or already going through full-on menopausalitus (yes we made that one up), hopefully, now you’ll be better equipped to tackle this stage in life head-on like the badass you truly are.
Hydrate often, exercise regularly, eat smarter foods, and make sure to get plenty of restful sleep each night to keep those pesky menopausal symptoms from getting out of hand.
So go forth bravely into whatever perimenopause throws at you – you’ve got this!
