Lifestyle Tips to Ease Menopause Symptoms

Perimenopause marks the beginning of the period in a woman’s life during which her body starts shutting down reproductive function. Menopause marks the time when she can no longer bear children. You’re considered to have reached menopause when you haven’t menstruated for 12 consecutive months. 

Most women dread the symptoms that come along with perimenopause, which are annoying and uncomfortable. They generally begin between ages 40 and 45 and last about four years, but the exact timing varies from one woman to another.

The symptoms result from changes in reproductive hormone levels, including estrogen, progesterone, follicle-stimulating hormone (FSH), testosterone, and luteinizing hormone (LH).

The lack of hormones leads to the loss of active ovarian follicles, the structures that produce and release eggs every month from the ovary walls. As a result, your periods become intermittent and blood flow irregular.

Women’s Health Specialists, PLLC, serves patients in and around Murfreesboro, Tennessee. Our team of experienced physicians provides specialized care to address the symptoms of women going through perimenopause and menopause. If you’re in this phase of your life, we can help with both medical treatments and lifestyle changes that can ease your symptoms and let you get back to living.

Menopause symptoms

Which symptoms you develop during perimenopause are as individualized as you are. However, the earliest signs for most women include:

• Less frequent or irregular menstrual periods
• Change in flow volume (heavier or lighter)
• Hot flashes and night sweats

The symptom most women associate with perimenopause is hot flashes, and some 75% of women experience them during this period.

Other common symptoms include:

• Anxiety and/or depression and mood swings
• Trouble sleeping
• Dry skin, mouth, and eyes
• Vaginal dryness
• Urinary incontinence or increased urination
• Tender breasts
• Difficulty focusing on tasks
• Changes in metabolism, especially weight gain
• Increased risk of osteoporosis (low bone density, which can lead to spontaneous fractures)
• Painful or stiff joints
• Hair thinning or loss

While perimenopausal symptoms may be inevitable, Women’s Health Specialists, PLLC, has treatments to help reduce or eliminate those that develop.

Treating menopause symptoms

Treatments come in two types: medical and lifestyle.

Medical treatments

One of the most common treatments that covers many symptoms is hormone replacement therapy (HRT), which replaces the estrogen you’ve lost.

HRT is FDA-approved to treat perimenopausal symptoms and is available in two types: estrogen-only, used for women who’ve had a hysterectomy and lack a uterus, and estrogen plus progestin, used to protect against endometrial (uterine) cancer that can develop with estrogen alone. 

Estrogen in both forms helps protect against osteoporosis, the bone-thinning disease that can lead to painful fractures.

Other medical treatments include either low-dose antidepressants or anti-seizure medications used off-label that help with hot flashes and mood changes, and bone-building medications to increase bone density and prevent osteoporosis.

Lifestyle treatments

Often, making healthy lifestyle changes improves menopause symptoms. 

Relaxation and stress-reduction techniques, such as deep-breathing exercises and massage, balanced nutrition and daily exercise, and self-nurturing activities that keep your mind occupied with more enjoyable thoughts may all be helpful.

Some women also use over-the-counter products such as St. John’s wort or vitamin B6. Talk with your doctor before starting any supplements to ensure they’ll be well tolerated.

To get relief from night sweats (hot flashes that occur during sleep), try the following:

• Dress in light pajamas
• Use layered bedding that’s easily removed
• Use products made of wicking material
• Run an electric fan
• Sip cool water throughout the night
• Keep a frozen cold pack under your pillow; turn the pillow often so your head is always resting on a cool surface
• Put a cold pack on your feet

To manage trouble falling asleep:

• Establish a regular sleep schedule and sleep routine, even on weekends
• Wind down before sleep by reading, listening to music, or taking a leisurely bath
• Milk and peanuts contain tryptophan, which helps the body relax
• Chamomile tea can also relax you
• Keep your bedroom dark, quiet, and cool, conditions that support sleep
• Use the bedroom only for sleep and sex
• Avoid caffeine and alcohol late in the day

For dry vaginal tissues that may cause pain during sex, use a water-based lubricant.

If you’re struggling with the symptoms of menopause, Women’s Health Specialists, PLLC, can help. To get started, call us at 615-907-2040, or book your appointment online with us today.