Menopause Symptoms: How to Prepare and Reduce Discomfort

Menopause is a natural biological process that marks the end of a woman's reproductive function, usually beginning between the ages of 45 and 55. Menopause symptoms include both physical and psychological discomfort, including irregular periods and signs of early menopause, which affect women's daily lives. The right attitude and preparation can ease the symptoms of menopause, and the climax is not labeled as a taboo for women, but as an important part of health.¹

It's important to discuss menopause symptoms with your healthcare professional so that you can get the right diagnosis and treatment. In the article, we will discuss not only the symptoms of early menopause, but also heavy periods before menopause, and we will discuss effective ways to relieve menopause. We aim to provide useful information on how to adapt to this stage of life through nutrition, lifestyle choices and when to see a doctor.

Interesting facts about menopause

Menopause is a natural biological process that every woman experiences, usually between the ages of 45 and 55. This stage marks the end of reproductive function and can have various consequences for a woman's health.

Health effects of menopause

1. Cardiovascular diseases and osteoporosis: Menopause increases the risk of heart disease, stroke and osteoporosis risk.
2. Cancer risk: Increased risk of breast, uterine and ovarian cancer.
3. Changes in brain function: Menopause can cause significant changes in brain structure and function.

Factors influencing menopause

• Genetics and lifestyle: These factors can determine when a woman will experience menopause.
• Early menopause: Smoking, certain medical conditions, and surgical removal of the ovaries can cause early menopause.

Myths and realities of menopause

• Weight changes: Although menopause is often associated with weight gain, it is usually around 2 kg, not 10 kg.
• Sexual life: Menopause does not necessarily mean the end of sex life. Although changes in the body can affect sexual function, these changes can be managed with lifestyle changes and medical interventions.

The importance of lifestyle

An active lifestyle, regular health checkups, and open communication with health care providers are essential to managing menopause symptoms and maintaining good health during this stage of life.

Premenopause symptoms

Premenopause is a transition period before menopause that can last from 4 to 8 years. At this time, women may experience various symptoms that are caused by hormonal fluctuations. Common symptoms of premenopause include:

1. Irregular menstruation: The suddenness of the menstrual cycle is one of the first signs of premenopause.
2. Hot flashes: Approximately 75% women experience hot flushes during premenopause.
3. Night sweats: Along with hot flashes, night sweats can interfere with normal sleep.
4. Mood swings: Mood swings, irritability and anxiety are characteristic of this period.
5. Sleep disorders: Hot flashes and emotional changes can disrupt normal sleep patterns.
6. Vaginal dryness: This can cause discomfort and pain during intercourse.

These symptoms are the result of hormonal imbalance, and their intensity and duration can vary between different women. It is important to emphasize that menopause symptoms are not the same for all women and each individual experience is unique. Premenopause requires an individualized approach and possible symptom management strategies based on each woman's needs and health status.

Hot flashes and night sweats

Hot flashes and night sweats are two of the most common symptoms of menopause. Hormonal fluctuations during menopause can cause a feeling of warmth that suddenly covers the body, usually the upper part or the whole body. These sensations can last from a few seconds to a few minutes and are sometimes so intense that the woman begins to sweat profusely, which leads to night sweats.

Reduction methods:

1. Cooling strategies: Sleep in a cool room and use a fan. Choose a light comforter and avoid synthetic materials in bedding.
2. Lifestyle adjustments: Avoid spicy food, caffeine and alcohol before bed.
3. Hormone replacement therapy (HRT): This therapy can reduce the frequency and intensity of hot flashes up to 80%.
4. Physical activity: Regular exercise can help reduce the frequency and severity of hot flashes.
5. Natural supplements: Taking evening primrose oil and vitamin E can help control hot flashes.

Hot flashes and night sweats can be not only uncomfortable, but also interfere with normal activities and sleep. It is important to know that these symptoms are normal and can be controlled with various strategies and treatments. If the symptoms become extremely troublesome, it is recommended to consult a doctor who can advise on the most effective treatment options.

Emotional and psychological changes

During menopause, women experience not only physical, but also emotional and psychological changes that can affect their daily lives and relationships. During this phase, the drop in estrogen levels causes various emotional states such as anxiety, depression, mood swings, irritability and memory problems. It is important to understand that these symptoms are normal and there are various strategies to manage them.

Influence of hormonal fluctuations

Hormonal imbalances associated with a decrease in estrogen and progesterone levels directly affect a woman's emotional state. These changes can cause:

1. Depression and anxiety
2. Mood swings
3. Increased sensitivity to stress
4. Memory and concentration disorders

Lifestyle changes and therapies

In order to manage the emotional disturbances caused by menopause, it is important to take a comprehensive approach that includes both lifestyle changes and professional help:

• Psychotherapy or counseling: Communicating with a psychotherapist can help women cope with life changes and emotional challenges.
• Relaxation techniques: Yoga, meditation, and other relaxation practices help reduce stress and improve sleep quality.
• Balanced diet and physical activity: These factors help maintain a good emotional state and general health.

Social and professional life

Menopause symptoms can affect a woman's relationships in both her personal and professional life. This is a time when social roles may change, such as children leaving home, caring for aging parents, or considering career changes. In such cases, it is important to seek support and communicate openly with relatives and colleagues.

Body changes and health risks

During menopause, women go through a variety of body changes that can have long-term effects on their health. Hormonal changes increase the risk of heart disease, osteoporosis, breast cancer and urogenital atrophy. These changes can also cause cholesterol levels to rise, so it's important to see your doctor regularly.

Balanced diet

A balanced diet rich in fruits, vegetables and whole grains helps control weight gain and improves overall health. This is especially important during menopause, when the body's needs change.

Hormone replacement therapy (HRT)

While HPT can help manage the early symptoms of menopause, it can also increase the risk of certain diseases, such as breast cancer and stroke. It is important to discuss this therapy with your doctor based on your personal health risks.

Bone health

Calcium and vitamin D are essential for maintaining bone health, especially in older women who are at risk for osteoporosis. Good sources of calcium include low-fat dairy products, dark green leafy vegetables, and fortified foods and beverages. Vitamin D, essential for calcium absorption, comes from fatty fish, fortified foods and drinks, and sunlight.

Skin and body care

Proper skin and body care during menopause is very important. It is recommended to use products containing collagen, AHA acids, glycol, retinol, vitamin C and Q10, which help maintain skin elasticity and health.

You can find selected products here:

These menopausal body changes and associated health risks require vigilance and a proactive approach to health care to ensure the best quality of life.

The most important nutrients during menopause

During menopause, women experience many physiological changes that can affect their health. Proper nutrition is one of the main ways to reduce menopausal symptoms and maintain good health. Here are some nutrients that are especially important at this stage of life:

1. Calcium and vitamin D: These substances are essential for strong bones and can reduce the risk of osteoporosis. Eating foods rich in calcium, such as low-fat dairy products, dark green leafy vegetables, and getting extra vitamin D from fatty fish or sunlight are recommended.
2. Omega-3 fatty acids: Found in fish and seafood, these fatty acids benefit heart health and may reduce inflammation. They also help improve mood and reduce night sweats.
3. Phytoestrogens: Plant-based estrogen-like substances, such as isoflavones in soy and red clover extract, can help control hot flashes and other symptoms of hormone fluctuations.
4. Magnesium: This mineral helps regulate nerve and muscle function and can also improve sleep quality. Good sources of magnesium include nuts, seeds, and whole grains.
5. Antioxidants: Fruits and vegetables are rich in antioxidants that help fight free radicals, reduce inflammation and boost the immune system.

Avoid or limit caffeine, alcohol and spicy foods, which can exacerbate menopausal symptoms such as hot flashes. A balanced diet rich in essential nutrients can significantly improve the quality of life during menopause.

Prevention and lifestyle choices

Regular exercise, a balanced diet and quitting smoking are essential factors in managing menopause symptoms and reducing the risk of associated health problems. Both hormonal and non-hormonal treatment therapies can be used to relieve menopausal symptoms, but it is important that treatment is individualized based on symptom severity, age and overall health.

Alternative treatments

Menopause symptoms can also be treated with alternative methods. These include herbal estrogens, acupuncture and lifestyle changes such as regular exercise and stress reduction techniques. These methods can help you manage your symptoms and improve your overall well-being.

Improving sleep quality

To improve the quality of sleep, it is recommended to maintain a regular sleep schedule, avoid caffeine and alcohol, and create a calm atmosphere in the bedroom. Bedding should be made of natural materials such as cotton or linen, and the bedroom should be cool.

Stress management techniques

Various relaxation techniques such as yoga, meditation and deep breathing can help reduce stress. These practices not only help reduce stress, but also improve overall emotional well-being during menopause.

Regular health checkups and preventative measures such as an active lifestyle, maintaining a healthy weight and managing stress are essential during menopause.

When to see a doctor

During menopause, women experience a variety of symptoms that may require professional medical attention to manage. It is important to know when to see a doctor to ensure proper health care and a treatment plan.

1. Regular health checks: It is recommended to see a doctor at least once a year during menopause to monitor the general change in health and take action if necessary.
2. Intense or distressing symptoms: If menopausal symptoms such as night sweats, hot flashes or emotional swings become extremely intense and interfere with daily activities, it is important to consult a doctor.
3. Hormone replacement therapy (HRT): This therapy may be offered as an effective means of alleviating menopausal symptoms, but is not recommended for women with breast cancer, uterine cancer, or a history of blood clots. Your doctor can help you assess the benefits and risks of HPT.
4. Heavy night sweats: If night sweats are regular and bothersome, interfere with sleep, and are also accompanied by other health problems, such as fatigue or weight loss, it is necessary to consult a doctor.
5. Before starting any supplements or treatments: A variety of supplements or alternative treatments may be offered to help ease the symptoms of menopause. It is important to consult a healthcare professional before using any supplements or treatments.

By paying attention to these aspects, women can ensure that menopause is managed effectively and safely, reducing unwanted symptoms and maintaining good health.

Menopause Symptoms: Frequently Asked Questions

Conclusions

Passing through the gates of menopause can be both a challenge and an opportunity to reevaluate and take care of your health. It's important to remember that every woman's experience is unique, and the right information and preparation can help alleviate symptoms and improve quality of life. Discussions with health care professionals, a balanced diet, physical activity, and open communication with loved ones are vital strategies to help navigate through this stage of life.

To best manage menopausal discomfort and maintain health, women should also look to reliable sources for nutritional supplements that can improve well-being. FindVit also offers top-rated nutritional supplements that can be helpful during menopause. It is important for each woman to find the approach and treatment that works best for them, based on their individual needs and health goals, in order to move smoothly through this natural life stage.