7 Ways To Manage Menopause: Understanding Its Causes And Treatments

Do you experience hot flashes, night sweats, mood swings, or other symptoms during menopause that affect your daily activities? You are not alone; most women reaching their 50s are facing or on the verge of it.

Menopause is not a disease. According to the reports of the World Health Organisation, menopause is the permanent cessation of menstruation period. 

So, it is just an age related condition and can be managed by following some measures. In this blog, we will see the 7 effective ways to manage menopausal symptoms easily.

Table Of Contents

1. What Is Menopause?

2. 7 Effective Ways to Manage Menopausal Symptoms Easily

3. What Causes Menopause?

4. Signs And Symptoms of Menopause

5. What To Include In Menopause Diet Plan?

6. How To Treat Menopause Naturally?

7. The Final Say

8. FAQ

9. References

What Is Menopause?

Menopause is the permanent stoppage of menstrual periods in women aged between 40-50. It generally occurs due to the reduction in the levels of estrogen and progesterone hormones, as a result of which the ovaries fail to produce eggs.

Menopause is generally confirmed when a woman has not had a period for 12 consecutive months without any underlying medical conditions. Menopause comes with lots of symptoms and signs. 

These can be managed by following practices like healthy eating, maintaining active fitness, limiting alcohol consumption and much more. Let us now learn more about menopause symptoms.

Also Read: Nutritional Needs During Menopause -TONEOP

7 Effective Ways To Manage Menopausal Symptoms Easily

Though menopause is a natural process, its symptoms can sometimes be challenging. However, there are several ways to manage and alleviate them:

1. Hormone Replacement Therapy (HRT)

This involves taking medications containing female hormones to replace the ones the body no longer makes. HRT can be effective but comes with potential risks, so it's crucial to discuss this with a healthcare provider.

2. Dietary Changes

Certain modifications in your dietary choices may help to manage menopause symptoms. You can include soy-based foods like tofu and soy milk or add nutrient-rich fruits and veggies to improve menopausal symptoms. 

Also, avoiding some food stuff like spicy foods, extra salty or sugary foods, caffeine, and alcohol is very important as it can worsen hot flashes and mood swings.

Also Read: 10 Alternatives Of Junk Food During PMS

3. Herbal Supplements

Some herbal menopause supplements are potent enough to manage their symptoms. They are

• Black cohosh

• Red clover

• Dong Quai

• Ginseng

  
  

Also Read: Nutritional Needs During Menopause -TONEOP

4. Regular Exercise

Physical activity should be a part of our daily lives as it helps with weight management, improve mood, and maintain bone and muscle health. There are various activities like yoga, meditation, and breathing exercises that you can do to reduce stress and mood swings.

Read More: Is Yoga Helpful In Irregular Menstrual Cycles?

5. Acupuncture

Acupuncture may help relieve menopausal symptoms for some women. Staying hydrated can also improve skin dryness and overall health. These are easy to do and effective for maintaining good health.

6. Avoiding Triggers

Identifying and avoiding triggers like hot beverages and stress-inducing situations that can worsen symptoms.

7. Consulting a Healthcare Provider

Discuss natural remedies with a healthcare provider to ensure they are safe and appropriate for individual circumstances.

What Causes Menopause?

The causes of menopause include the following:

1. Ageing 

Ageing is the leading cause of menopause because as you grow older, your ovaries produce fewer hormones that regulate menstruation, leading to a decline in fertility. In your 40s, your menstrual cycles may become irregular until they stop entirely around age 51.

2. Oophorectomy | Surgical Removal Of Ovaries 

The ovaries produce estrogen and progesterone to regulate the menstrual cycle. Removing the ovaries causes immediate menopause with severe symptoms such as hot flashes. If only the uterus is removed, menopause is not immediate, as ovaries still produce hormones.

3. Chemotherapy And Radiation Therapy

Some therapies, like chemotherapy and radiation therapy, are the potential factors that trigger menopause. 

• Cancer treatments can trigger menopause and associated symptoms like hot flashes. 

• Radiation therapy only affects ovarian function if the radiation targets the ovaries.

4. Primary Ovarian Insufficiency

Premature menopause affects around 1% of women under 40 and can be caused by primary ovarian insufficiency, genetic factors, or autoimmune disease. In some cases, the cause is unknown. Women with premature menopause are typically recommended hormone therapy until natural menopause occurs.

Also Read: How Is Urban Lifestyle Leading To PCOD AND PCOS?

Signs And Symptoms of Menopause

While the absence of menstrual periods is the most conspicuous sign of menopause, various symptoms can manifest during perimenopause and menopause. These include:

• Hot flashes and night sweats.

• Irregular menstrual cycles.

• Vaginal dryness and discomfort during intercourse.

• Mood swings, irritability, and anxiety.

• Sleep disturbances and insomnia.

• Fatigue.

• Changes in libido (decreased or increased).

• Weight gain, especially around the abdomen.

• Changes in skin, hair, and nails.

• Memory and concentration problems.

• Joint and muscle aches.

• Urinary incontinence or urgency.

• Osteoporosis and increased fracture risk.

• Changes in cholesterol levels and cardiovascular health.

What To Include In Menopause Diet Plan?

To manage your menopause symptoms, you should include foods rich in vital nutrients to prevent any further complications. Some of them are:

How To Treat Menopause Naturally?

Certainly! As the body transitions through menopause, many women look for natural treatments to alleviate associated symptoms. Here are seven natural treatments for menopause:

1. Black Cohosh

Black cohosh is a North American flowering plant with potential health benefits for women. It acts as a phytoestrogen, which mimics estrogen and can help to relieve menopause symptoms. 

However, more research is needed to support claims of its effectiveness for fertility and hormonal balance. Remifemin, a popular women’s health supplement, contains black cohosh.

2. Soy

Soy is a type of phytoestrogen that contains isoflavones, which act like estrogen to maintain a healthy balance of hormones, so include soy milk, tofu, or tempeh in the diet. 

Isoflavones can help to reduce hot flashes, night sweats, and other menopausal symptoms. The recommended daily intake of soy isoflavones for menopausal women is 40-70 milligrams.

You can get soy from natural sources like 

• 1 cup of cooked soybeans (70 mg isoflavones)

• 1 cup of tofu (30 mg isoflavones)

• 1 cup of edamame (25 mg isoflavones)

• 1 cup of soy milk (20 mg isoflavones)

• 1/2 cup of tempeh (15 mg isoflavones)

3. Flaxseed

Flaxseed is a plant food that is rich in omega-3 fatty acids, fibre, and lignans. Lignans are plant compounds that have estrogen-like effects. For this reason, flaxseed is sometimes used as a natural remedy to relieve menopause symptoms.

Some studies have shown that flaxseed may be effective in reducing the frequency and severity of hot flashes, vaginal dryness, and other menopausal symptoms. However, other studies have not found any significant benefits.

4. Red Clover

Red clover is a wild plant that is known to be effective in traditional medicine for treating various ailments such as menopause symptoms, asthma, whooping cough, arthritis, and cancer. 

It contains isoflavones, which are plant compounds similar to estrogen and can reduce hot flashes and other menopause symptoms. The recommended dose for menopause symptoms is 40-80 milligrams of isoflavones per day. 

You can take this as a supplement or by consuming red clover foods such as tea, capsules, or sprouts.

5.  Red Clover

Originating from the Andes Mountains, maca root is often cited for its potential to boost libido and energy while helping balance hormones. It is usually available in powder form, which can be added to smoothies or other recipes.

6. Yoga and Meditation

Meditation and yoga play a vital role by reducing the cortisol level in the body, increasing good hormones and calming down stress, ultimately reducing menopausal symptoms.

Also Read: Mindful Body Scan Meditation For Relaxation And Stress Relief

The Final Say

Menopause is a normal phase that every woman goes through. However, some women may experience feelings of depression and anxiety during this transition. They need to receive proper care and support from their loved ones to help them cope with the challenges of menopause. 

Menopause can be an empowering chapter of a woman's life, as it signifies a new phase after giving birth to a new life. For more information regarding health-related issues and diet plans, visit ToneOp.

FAQs

1. Is menopause life-threatening?

No, menopause is not life-threatening.

2. Which food is considered best to increase estrogen levels?

Soy products are considered best to increase estrogen in the body.

3. What are the 7 natural menopause treatments?

The 7 natural menopause treatments include:

• Healthy Diet

• Regular Exercise

• Herbal Supplements (with caution)

• Stress Reduction Techniques

• Adequate Sleep

• Phytoestrogen-rich Foods

• Hydration and Caffeine Limitations

  
  

4. For how many years do the menopausal symptoms stay?

It depends totally on the individual body, but for at least 4-5 years, the symptoms can be experienced.

5. How to take calcium to reduce osteoporosis in menopause?

You can simply consult the doctor and take a course of calcium and vitamin D to reduce osteoporosis in menopause.

6. What can be done to reduce stress in menopause?

Yoga, meditation, breathing exercises, and walking can be practised to reduce stress in menopause.

7. What are the signs of menopause at 40?

The early menopause symptoms at 40 years of age include:

• Hot flashes and night sweats

• Irregular menstrual cycles

• Vaginal dryness and discomfort during intercourse

• Mood swings, irritability, and anxiety

• Sleep disturbances and insomnia

• Fatigue

References

• What Is Menopause?

• Menopause

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