Menopause
Menopause is a point in time when a person has gone 12 consecutive months without a menstrual period. Menopause is a natural part of aging and marks the end of your reproductive years. On average, menopause happens at age 51.
What are the signs of menopause?
You may be transitioning into menopause if you begin experiencing some or all of the following symptoms:
Hot flashes, also known as vasomotor symptoms (a sudden feeling of warmth that spreads over your body).
Night sweats and/or cold flashes.
Vaginal dryness that causes discomfort during sex.
Urinary urgency (a pressing need to pee more frequently).
Difficulty sleeping (insomnia).
Emotional changes (irritability, mood swings or mild depression).
Dry skin, dry eyes or dry mouth.
Breast tenderness.
Worsening of premenstrual syndrome (PMS).
Irregular periods or periods that are heavier or lighter than usual.
Some people might also experience:
Racing heart.
Headaches.
Joint and muscle aches and pains.
Changes in libido (sex drive).
Difficulty concentrating or memory lapses (often temporary).
Weight gain.
Hair loss or thinning.
What are nonhormonal therapies for menopause?
Though hormone therapy is a very effective method for relieving menopause symptoms, it’s not the perfect treatment for everyone. Nonhormonal treatments include changes to your diet and lifestyle. These treatments are often good options for people who have other medical conditions or have recently been treated for breast cancer. The main nonhormonal treatments that your provider may recommend include:
Changing your diet.
Avoiding triggers to hot flashes.
Exercising.
Joining support groups.
Prescription medications.
Diet
Sometimes changing your diet can help relieve menopause symptoms. Limiting the amount of caffeine you consume every day and cutting back on spicy foods can make your hot flashes less severe. You can also add foods that contain plant estrogen into your diet. Plant estrogen (isoflavones) isn’t a replacement for the estrogen your body makes before menopause. Foods to try include:
Soybeans.
Chickpeas.
Lentils.
Flaxseed.
Grains.
Beans.
Fruits.
Vegetables.
Avoiding triggers to hot flashes
Certain things in your daily life could be triggers for hot flashes. To help relieve your symptoms, try and identify these triggers and work around them. This could include keeping your bedroom cool at night, wearing layers of clothing or quitting smoking. Weight loss can also help with hot flashes.
Exercising
Working out can be difficult if you’re dealing with hot flashes, but exercising can help relieve several other symptoms of menopause. Exercise can help you sleep through the night and is recommended if you have insomnia. Calm, tranquil types of exercise like yoga can also help with your mood and relieve any fears or anxiety you may be feeling.
Joining support groups
Talking to other people who are also going through menopause can be a great relief for many. Joining a support group can not only give you an outlet for the many emotions running through your head, but also help you answer questions you may not even know you have.
Prescription medications
Prescription medications such as estrogen therapy (estrogen in a cream, gel or pill), birth control pills and antidepressants (SSRIs and SNRIs) can help manage symptoms of menopause like mood swings and hot flashes. Prescription vaginal creams can help relieve vaginal dryness. A seizure medication called gabapentin has been shown to relieve hot flashes. Speak withyour healthcare provider to see if nonhormonal medications could work formanaging your symptoms
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