The Quick Guide To Managing Menopause

SYMPTOMS

MANAGEMENT

1. Insomnia – inability to sleep, habitual sleeplessness.

WHY IT HAPPENS:

Production of estrogen and progesterone, hormones that promote sleep, gradually decrease.

• Doing Yoga, Taichi, meditation have all been shown to improve sleep

• Don’t take alcoholic drinks; drink warm milk instead

• Still tossing and turning? Read until you’re sleepy

2. Mood Swings – sudden and extreme change in one’s mood.

WHY IT HAPPENS:

There can be different causes namely: anxiety, lack of sleep, hormonal changes, stress.

• Any form of exercise will help improve mood

• Socializing, doing things you enjoy are also helpful

• Consult with your doctor about low-dose birth control pills, anti-depressants, and other alternative treatments

3. Heart Problems – risk factors increase for everyone as they age, but for women, symptoms can become more evident during perimenopause stage.

WHY IT HAPPENS:

Estrogen helps keep blood vessels flexible and its decline during the onset of menopause is seen as a factor for higher risk of cardiovascular disease.

• Follow an overall healthy lifestyle:

Regular exercise

Avoid red meat, sugary foods and beverages

Eat fruits, vegetables, whole grains, low-fat dairy, fish, poultry, nuts

• Stop smoking

4. Hot Flashes – sudden intense heat. The heart beats faster, skin gets warm, face gets red, sweating especially in the upper body.

WHY IT HAPPENS:

Hormonal changes are the most likely cause of hot flashes.

• Cool down by sipping ice water

• Dress in loose and light clothing

• Write down what triggers your hot flash (ex. Coffee, spicy food, alcohol, hot room, stress, etc.) and try to lessen/avoid them

• When a flash starts, take deep, slow breaths and exhale through the mouth

5. Night Sweats – severe hot flashes that cause excessive sweating during the night.

WHY IT HAPPENS:

Fluctuations in estrogen levels affect the hypothalamus (part of the brain that regulates temperature), which consequently affect sweat glands and triggers intense perspiration.

• Use a desk fan to keep air moving when you sleep

• Wear light and think clothes for sleeping

• Exchange thick blankets and sheets for thinner ones

• Put an ice pack under your pillow when you sleep to keep you cool during the night

6. Vaginal Dryness – thinning and inflammation of the vaginal walls.

WHY IT HAPPENS:

Estrogen helps keep the vaginal walls moisturized and healthy. Its decrease during the onset of menopause causes the dryness.

• Use water-based, non-prescription vaginal lubricants and moisturizers

• Also, ask your doctor about vaginal estrogen ring, tablet, and cream

7. Loss of Sex Drive – loss of sexual interest or desire.

WHY IT HAPPENS:

Hormonal changes are often the main contributor towards loss of libido.

• Regular exercise helps increase a woman’s stamina and strength, and consequently her self-image, which helps boost libido.

• Eat magnesium-containing foods, which are thought to increase libido. Examples are soy, almonds, banana, avocado, dark chocolate.

• Spend more time with your partner to build intimacy and desire during sex

8. Migraines – severe headaches.

WHY IT HAPPENS:

Estrogen and progesterone hormone fluctuations cause blood vessels to dilate and tighten. This pressure changes result to headache attacks.

• Watch what triggers your migraines so you can take steps to lessen them

• If it’s hunger, eat smaller meals more frequently throughout the day

• If it’s stress, lack of sleep, then take naps and avoid stress

9. Hair Issues – thinning and shedding of hair at a faster rate or growth of unwanted facial hair.

WHY IT HAPPENS:

As estrogen decreases, testosterone hormones increase. The imbalance causes hair thinning and facial hair to become thicker.

• Be kind to your hair. Avoid coloring products that have harsh chemicals.

• Eat protein and iron-rich foods that strengthen hair. And don’t forget Vitamin C, which helps you absorb iron better and prevents hair fall.

• Exercise also helps relieve stress and improve blood circulation, which then help keep your scalp and hair healthy.

10. Breakouts – acne problems during menopause.

WHY IT HAPPENS:

The imbalance in estrogen and testosterone levels triggers the skin’s sebaceous glands to produce excess sebum that clogs pores and causes acne.

• Use products that are “oil free,” “noncomedogenic,” “won’t clog pores,” and “non-acnegenic.”

• Ask your doctor about hormone therapy, topical treatments, and oral medications

• Do not prick your pimples as skin during menopause is more sensitive and may scar more easily