How to Reduce Menopause Symptoms

Dealing with sudden flushes of heat throughout your body, struggling to sleep or riding an emotional rollercoaster? These can be telltale signs you are entering menopause. There are 34 known menopause symptoms, which are generally caused by hormonal imbalances. While hot flashes and mood swings are undoubtedly unpleasant, there are ways to relieve symptoms and make the most of this midlife transition.

“Menopause is a natural stage of life. With the right tools and support, any woman can not only survive, but thrive during menopause,” says Elizabeth Boham, MD, an integrative medicine doctor who has made it her mission to celebrate menopause.

She notes there are two main phases of menopause: perimenopause and menopause. These phases are caused by hormonal changes throughout your life. As you age, your body starts to produce less of the hormones estrogen and progesterone, which leads to menopause — and the symptoms that come with it.

Understanding common symptoms and effective treatments can go a long way to make menopause a more comfortable and positive experience.

Relieve Menopause Symptoms

Menopause symptoms can be frustrating and uncomfortable – but they won’t last forever, and there are ways to feel better in the meantime.

“I like to emphasize the possibilities for growing, seeking and providing support through hormonal change,” Boham says.

You can manage or minimize symptoms with medication, holistic therapies and lifestyle changes.

• Hormone therapy – Hormone therapy, which includes progesterone, estrogen, testosterone and DHEA, can help an array of symptoms, such as hot flashes, night sweats, bone density loss, vaginal dryness, mood and difficulty sleeping. However, its side effects mean it may not be a good option for everyone, so be sure to check with your doctor.
• Supplements – Boham recommends talking to your doctor about supplements for general support. In perimenopause, she suggests maca, b-complex, vitex and magnesium; in menopause, maca, black cohosh and DHEA.
• Vaginal lubricants – Lubricants can help sex feel more comfortable and enjoyable if you’re experiencing dryness. Vaginal moisturizers and natural suppositories can also improve the moisture in your vaginal tissue. ·
• Nutritious diet – Aim to eat a mix of fat, fiber and protein to balance your blood sugar, which helps reduce stress and weight gain. Plus, eating cruciferous veggies, such as broccoli, cauliflower, kale and brussel sprouts, will feed healthy gut bacteria and give your metabolism a boost.
• Exercise – Moving your body helps to reduce stress, avoid weight gain and maintain bone density. Try strength training workouts, such as lifting weights or doing body weight resistant exercises. ·
• Sleep routine – Good sleep hygiene boosts your mood. Catch more z’s by going to bed and waking up at the same time each day, avoiding caffeine after noon, turning off electronics an hour before bed and sleeping in a cold, dimly lit room.
• Stress management – Stress can trigger hot flashes, increase weight gain and make it difficult to sleep. Feel more peaceful with practices such as acupuncture, self-care and relaxation exercises like deep breathing or meditation.

A final tip from Boham: Talking to your family or friends can also help reduce any stigma around menopause symptoms and connect you with a support network. “Get the support, education and care that you need now, even if your own menopause journey hasn’t started,” Boham says.