Coping with Menopause—Change of Life for Women
Menopausal Symptoms, Management, Treatment and Relief
Nov 10, 2009
Most women reach menopause at approximately 50 years of age, but it can happen a few years earlier or later. If the symptoms start much earlier than that, a woman should see her doctor to make sure there isn’t something else going on. According to MayoClinic.com, women aren’t actually in menopause until it’s been at least a year since their last menstrual period.
Symptoms of Menopause
Not all women experience the same symptoms, and they may vary in severity.
Irregular Periods—Before a woman’s periods come to a complete stop, she generally experiences irregular periods for several months to a couple of years as her hormones make the mid-life shift.
Hot Flashes—As many as 75 percent of women in the U.S. experience sudden hot flashes due to the body’s adjustment to the decrease in estrogen. This often starts as a slow-burning warmth in the chest that gradually radiates throughout her entire body.
Night Sweats—These are similar to the hot flashes. Many women who experience night sweats are awakened feeling drenched from perspiration due to the hormonal changes.
Loss of Sex Drive and Vaginal Dryness—This is also due to the hormonal changes. It is only a problem if it interferes in the woman’s relationship.
Mood Swings and Fatigue—Moods in menopausal women often swing from very high to rock-bottom low, based on the hormonal activity changes in her body. Women transitioning into menopause often feel weak and tired.
Not all symptoms are experienced by every woman in menopause. Some women experience other symptoms, such as:
- hair loss
- sleep disorders
- memory lapses
- weight gain
- incontinence
- bloating
- increased allergies
- rapid heartbeat
- breast pain
- headaches
- joint pain
- digestive disorders
- osteoporosis
- tingling skin
Management and Treatment of Menopause
One method of treatment for menopausal symptoms is HRT, or hormone replacement therapy prescribed by a physician. However, after extensive research, some women opt to try a more natural approach.
Managing Menopause with Diet
The Cleveland Clinic website advises focusing on proper nutrition to alleviate negative health issues related to menopause. Certain foods and herbs seem to help a woman control the hot flashes and other symptoms related to menopause, which may include:
- soy
- fish with omega-3 fatty acids
- lean meat and chicken
- green leafy vegetables
- low-fat dairy products (milk, yogurt and cheese)
- fresh vegetables
- fruits and berries
- whole grains
- black cohosh
- wild yam
- valerian root
- dong quai
Some foods may exacerbate the symptoms of menopause, and the following should be limited or avoided:
- high fat foods
- sugar
- processed foods
- salt
- alcohol
- caffeine
Managing Menopause with Exercise
Aerobic activity and strength training help many women find relief from many of menopausal symptoms.
- thirty minutes of medium level intensity aerobic activity, such as walking, dancing or bicycling four to five times per week
- Fifteen minutes of weight lifting and other muscle strengthening activities two to three times per week
Menopausal Women
Women in menopause need to understand that they aren’t the only people experiencing symptoms. They need to discuss what they’re going through with their doctor and find what works for them.
References:
MayoClinic.com
My.ClevelandClinic.org
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