Every adult woman, typically between the ages of 45 and 55, experiences a natural process called menopause. Menopause occurs when the ovaries stop producing reproductive hormones. A woman may hit menopause when she has gone 12 consecutive months without a menstrual period. Menopause can occur naturally or as a result of cancer treatments like chemotherapy, or surgical procedures like removal of the ovaries (oophorectomy)or the removal of the uterus (hysterectomy). 

 

Understanding Menopause:

Menopause is divided into three stages: perimenopause, menopause, and post menopause. 

• Perimenopause is the transition period leading up to menopause. It can start eight to ten years before menopause, as your ovaries progressively stop producing as much estrogen. Typically, it begins in your forties. Perimenopause can last anywhere from a few months to a few years. During perimenopause, many women start experiencing symptoms like mood swings, hot flashes, and irregular periods.
• Menopause: When your menstrual cycles stop, you enter menopause. Your body isn't producing much estrogen, and your ovaries aren't releasing eggs. A medical professional will diagnose menopause if you have not had your period for 12 months in a row. You don't remain in this stage for very long, unlike the previous stages, because menopause has a fixed duration.
• Post menopause: This period follows menopause. Women remain in the postmenopausal stage for the remainder of their lives. You may experience moderate menopausal symptoms for years during post menopause, even if the majority of menopausal symptoms might have subsided. Due to low estrogen levels, postmenopausal women are more susceptible to heart disease and osteoporosis.

 

Symptoms of menopause:

Menopause and perimenopause can cause symptoms that can last for months or even years. Each individual may experience different symptoms, including:

 

• Irregular periods: periods are sometimes lighter or heavier than normal.
• Vasomotor symptoms (VMS)- hot flushes and night sweats
• Vaginal dryness
• Chills
• Mood problems
• Sleeping issues
• Weight gain
• Hair or skin changes
• Loss of breast fullness

 

Some might also experience:

• Racing heart
• Headaches
• Muscle and joint pains
• Changes in libido
• Difficulty concentrating or memory lapses

These symptoms occur due to hormonal fluctuations in the body. While some people experience minor menopausal symptoms, others have severe ones. Not every person will have the same menopausal symptoms.

 

Non-hormonal treatments for menopause:

Nonhormonal therapy includes lifestyle modifications and using natural remedies or supplements. These treatments are ideal for women who have medical reasons to avoid estrogen intake, such as a history of blood clots or who are undergoing treatment for breast cancer. The following are a few nonhormonal therapies that your doctor could suggest:

• Altering your diet
• Using herbal remedies
• Keeping away from hot flash triggers
• Engaging in exercise or frequent physical activity
• Getting enough sleep
• Weight management

By following these tips, women can reduce their symptoms of menopause and might feel better.

 

Altering your diet:

Altering your diet might help subside the symptoms of menopause. Reducing your regular coffee intake and consuming less spicy meals will help lessen the intensity of hot flashes. It is also important to include the following nutrients in your diet:

• Magnesium
• Calcium
• Iron
• Zinc
• Fatty acids
• Vitamin D and B vitamins

Increasing your consumption of these frequently overlooked vitamins and minerals can aid throughout menopause. For instance, magnesium has been found to have a beneficial effect on hormone function and brain chemistry. The benefits are enhanced when magnesium is combined with other vital minerals, including calcium, zinc, vitamin D, B vitamins, and fatty acids. Fresh produce, particularly leafy greens, is a good source of magnesium.

Hormone health is also significantly influenced by essential fatty acids. They are widely present in vegetable oils and oily fish, such as salmon, mackerel, tuna, herring, and sardines. Omega-3-rich diets may also improve energy and libido while reducing mood swings. 

Herbal remedies for menopause:

Women choose to use natural supplements and herbs in place of hormone replacement treatment to manage their menopausal symptoms. Many natural remedies are available to address menopausal symptoms. Some popular natural remedies are:

• Black cohosh: Black cohosh is derived from a species of buttercup. Research on the effectiveness of black cohosh in lowering hot flashes is minimal. However, it may be useful for short-term therapy of moderate hot flashes and night sweats. Black cohosh also reduces blood pressure. 
• Soy and sage: Soy has phytoestrogens, which helps reduce hot flushes. Sage is also used to improve cognitive function and it also reduces hot flushes. 
• Licorice rice: The herb has an effect on the kidneys and adrenal glands. Consequently, it lessens the symptoms of menopause, including mood swings, depression, hot flashes, fatigue, and urinary incontinence. It is also beneficial to the digestive system and has anti-inflammatory qualities.
• Valerian root: It is known for its calming effects, which is how it can help with menopausal symptoms and improve sleep.
• Chamomile, fennel, and saffron: According to a study, the combination of chamomile, fennel, and saffron can significantly improve menopausal symptoms. 

 

Keeping away from hot flash triggers:

Hot flashes can be triggered by specific things in your everyday routine. Try to find these triggers and avoid them to help reduce your symptoms. You may start by wearing layers of clothes, stop smoking, or keeping your bedroom chilly at night. Hot flashes can also be lessened by maintaining a healthy weight.

 

Engaging in exercise or frequent physical activity:

While hot flashes can make exercise challenging, regular exercise can help reduce a number of other menopausal symptoms. Physical activity of any kind, such as gardening and pool laps, is beneficial to your health. Yoga and other relaxation activities can also improve your mood and reduce anxiety.

 

Getting enough sleep: 

Taking appropriate amount of rest during the night and having a good sleeping schedule helps with the overall well-being of a person. Skip consuming caffeine and alcohol before bedtime. Manage hot flushes so that it doesn’t disturb you during your sleep hours. Having a good night sleep will generally improve your overall health and minimize the symptoms of menopause.

 

Weight management:

Women tend to gain weight when going through menopause. Being obese has a negative impact on your overall health. It effects your cholesterol levels and may cause cardiovascular concerns. Thus, it is best to have a health routine incorporated with regular exercise to manage weight and also overall help boost mood. 

 

When to see a healthcare provider for these symptoms?

If menopausal symptoms are disturbing you and negatively impacting your quality of life, get in touch with your healthcare professional. The majority of women have mild symptoms like irregular periods or alterations to their usual menstrual cycle when they first enter menopause. However, symptoms might worsen and interfere with day-to-day activities. Your healthcare provider will assist you with treatments, whether natural or other, to help reduce your menopausal symptoms. 

Some times, irregular vaginal bleeding may indicate other medical issues. Your doctor might want to confirm if your symptoms are related to menopause. As a precaution, you should get in touch with your provider if you experience any of the following symptoms:

• Your menstrual flow becomes significantly heavier than normal.
• You see numerous big blood clots (larger than a quarter) .
• Your menstrual cycle lasts more than seven days.
• Your periods occur less often than 21 days apart.
• Periods are skipped before the age of forty-five.
• In between periods, you bleed or have spots.

 

Conclusion:

Managing menopausal symptoms requires awareness, self-care, and support. Women can reduce symptoms and enhance their quality of life by adopting natural remedies and lifestyle modifications. Whether it's taking herbal supplements or learning relaxation methods, every little step matters. You can go through this change with confidence if you take charge of your health. Your well-being is worth it, so don't be afraid to ask for advice. You can survive this stage and lead a healthy, active life if you are patient and persistent.