The changes a woman experiences as a result of menopause can be difficult to discuss.
But you are not alone; Menopause is a condition that women rarely like to talk about, and due to the lack of awareness, many suffer in silence before finding out that they are actually going through this natural biological process.
It’s a time in a woman’s life when we stop having periods and hormone levels change.
The consequence for many includes sagging skin, wrinkles, and other signs of aging, so it’s no wonder we don’t like to talk about them because no one wants to admit that they are showing signs of aging.
The basics like symptoms and what to expect have been covered in the previous column, so let’s talk about what you can do to alleviate these symptoms.
Relieve symptoms
You can’t stop menopause from happening, but luckily many of these symptoms are temporary.
There are also many things that can help relieve them, including lifestyle changes, certain foods and supplements, home remedies, alternative medicine, and hormone replacement therapy (HRT).
Let’s take a look at some helpful lifestyle changes and home remedies first:
> Regular exercise
Add a morning (or evening) walk or run to your daily routine to make sure you get at least 20 minutes of physical activity per day.
This will not only help relieve the symptoms of menopause, but also prevent other conditions related to aging, such as loss of muscle mass, osteoporosis, and cardiovascular (heart) problems.
> Pelvic floor exercises
Since menopause can cause urinary incontinence, learn some pelvic floor exercises, also known as Kegel exercises.
They help strengthen your pelvic floor and fight incontinence.
> Breathing and relaxation techniques
Meditation, breathing techniques practiced in yoga and pilates, progressive muscle relaxation, and massages can help relieve symptoms of menopause.
Try online classes, videos, or classes in different breathing or meditation techniques until you find the ones that work best for you.
> Sleep well
Don’t neglect the quality of your sleep during menopause.
Exercise, cut back on caffeine at the end of the day, and sleep early to maximize the regenerating benefits of your sleep cycle.
> Stop smoking
Smoking can promote hot flashes, which disrupt your sleep and cause discomfort throughout the day.
This is in addition to the increased risk of cancer, lung disease, heart disease and other health problems.
> Balanced diet
Saturated fat, processed foods, and sugar will make you feel worse when treating menopause symptoms.
If you don’t already have plenty of fresh vegetables, fruits, whole grains, and healthy fats in your diet, it’s time to make a change.
Also consider adding supplements like calcium and vitamin D to boost your nutritional needs.
> Prevention of vaginal discomfort
Over-the-counter water-based lubricants can help with extreme vaginal dryness.
If you don’t like the idea of using them, ask your doctor for a suitable fragrance-free moisturizer to use.
> Hot flashes
It is one of the most common symptoms of menopause.
Many women tend to have triggers for this symptom, which can range from stress, hot temperatures, and hot drinks to alcohol, caffeine, and spicy foods.
To help reduce the effects of hot flashes, always keep a bottle of cold water or a portable ventilator with you.
Layer your clothes, so that if you’re warm, you can pull a layer off to help cool off.
From the doctor
There are also a number of medical treatments available to relieve the symptoms of menopause.
> THS
Estrogen therapy is the most effective treatment option for relieving hot flashes during menopause.
Your doctor may recommend this treatment, based on your personal and family medical history.
Estrogen also helps prevent bone loss.
Long-term use of HRT may pose risks of cardiovascular and breast cancer, but starting this treatment around the time of menopause has shown benefits for some women.
> Gabapentin
This medication is useful for women who cannot use estrogen and those who suffer from nighttime hot flashes.
While it’s actually approved to treat seizures, it’s also been shown to help reduce hot flashes.
> Low dose antidepressants
Antidepressants classified as selective serotonin reuptake inhibitors (SSRIs) may help reduce hot flashes.
A low dose of these drugs can help women who cannot use estrogen.
> Clonidine
Clonidine is a pill or patch used to treat high blood pressure, but can also relieve hot flashes.
> Vaginal estrogen
Estrogen can be applied directly to the vagina using a vaginal cream, tablet, or ring.
This treatment relieves vaginal dryness by releasing a small amount of estrogen, which is absorbed by the vaginal tissues.
It can also help relieve discomfort during intercourse and certain urinary symptoms.
> Osteoporosis drugs
Your doctor may recommend medicines to prevent or treat osteoporosis.
Several are available to help reduce bone loss and the risk of fractures.
Alternative choices
Soy contains isoflavones, which have a mild estrogen-like effect and may help reduce symptoms of menopause.
There are many types of alternative treatments in use or currently being studied for their usefulness in managing menopause.
Here are some of the most common that we know of:
> Bioidentical hormones
Derived from plant sources, these hormones are chemically identical to those produced in your body.
They have markedly different and potentially opposite physiological effects compared to their synthetic counterparts, which have different chemical structures.
Studies conducted by the National Institutes of Health in the United States have confirmed that bioidentical hormones are safer than synthetic hormones, including that they are less likely to cause serious diseases like breast cancer.
However, more scientific evidence is needed to verify whether they are less risky than traditional HRT.
There are commercially available bioidentical hormones approved by the United States Food and Drug Administration (FDA).
> Acupuncture
Acupuncture can be a temporary help in reducing hot flashes.
Note that research so far has not shown that acupuncture can produce improvement consistent with this symptom.
> Yoga
Along with the breathing and relaxation techniques learned in yoga, this ancient practice also improves strength and coordination, which can help prevent falls that can lead to fractures.
Consider taking a class with a qualified instructor to learn the proper techniques and poses.
> Phytoestrogens
These plant estrogens are naturally present in certain foods, the main ones being isoflavones and lignans.
Soybeans, lentils, chickpeas and other legumes contain isoflavones.
Flax seeds, whole grains, and some other fruits and vegetables contain lignans.
While these substances have similarities to human estrogen, it is not entirely certain whether they can help relieve symptoms of menopause.
Note that isoflavones have mild estrogen-like effects, so if you’ve had breast cancer, talk to your doctor before supplementing your diet with isoflavone pills.
> Hypnosis
Hypnotherapy may reduce the onset of hot flashes in some postmenopausal women, according to a study from the National Center for Complementary and Integrative Health in the United States.
It can also help improve sleep and decrease the interference of menopause symptoms in daily life.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynecologist and functional medicine practitioner. For more information, send an email to [email protected]. The information provided is for educational and communication purposes only and should not be construed as personal medical advice. The information published in this article is not intended to replace, supplant, or augment consultation with a healthcare practitioner regarding the reader’s own medical care. The star makes no warranty as to the accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The star declines all responsibility for loss, material damage or bodily injury suffered directly or indirectly as a result of the reliance on this information.
