Menopause Signs and Relief: What is Menopause and How Should You Manage Symptoms?

What Is Menopause?

Menopause is a period of a woman’s life when her menstrual periods end. Officially, menopause happens 12 months after your last menstrual period. However, many people use the term “menopause” to mean the period of time when the menstrual cycle becomes more irregular and eventually ends. This can last several years.

When Does Menopause Begin?

The natural menopause transition typically begins between the ages of 45 and 55. In the United States, the average age of menopause is 51. However, some women begin experiencing irregular periods much earlier or later than that. For example, early menopause occurs when a woman is less than 45 years old.

For some women who have their ovaries surgically removed, menopause begins after surgery. This “surgical menopause” typically progresses more suddenly than natural menopause. 

What Are the Stages of Menopause?

There are three main stages of menopause:

  • Perimenopause is the time that leads up to menopause. During perimenopause, your estrogen levels start to drop. Menstrual periods may become erratic and irregular. This is when many women begin to experience menopause symptoms. Perimenopause often lasts 4 to 8 years, though it can be longer or shorter.

  • Menopause happens when you stop producing estrogen and other hormones that cause your menstrual periods. Once you have gone 12 months in a row with no period, you are considered to have experienced menopause.

  • Post-menopause is the period of time after menopause occurs. Post-menopause lasts the rest of your life. While many menopause symptoms stop during this period, it does place you at risk for certain health conditions, such as heart disease and osteoporosis.

What Are Common Symptoms of Menopause?

Menopause is a natural process, but it does cause symptoms for many women. These symptoms occur as your body’s hormone levels fluctuate. Some of the most common signs and symptoms of perimenopause include:

  • Irregular periods

  • Hot flashes

  • Chills

  • Vaginal dryness

  • Sleep problems

  • Mood changes, including depressed mood, anxiety, or irritability

  • Weight gain

  • Slowed metabolism

  • Night sweats

  • Thinning hair

  • Dry skin

  • Memory problems

  • Loss of breast fullness

How Can You Work With Your Doctor to Manage Menopause Symptoms?

Too often, women think that menopause symptoms are something they must simply endure until it’s over. Not true! Your healthcare provider can help you manage many menopause symptoms. 

Hormone Replacement Therapy

One of the most common treatments for menopause is hormone replacement therapy. Sometimes called estrogen therapy, this is a medication that replaces the estrogen your body naturally stops making. Estrogen therapy comes in the form of a pill, skin patch, gel, ring, spray, or cream. Your healthcare provider can help you decide whether hormone therapy is right for you. It can help to treat hot flashes, vaginal dryness, vaginal itching, osteoporosis, and other menopause symptoms. 

Hormone replacement therapy became controversial after a large clinical trial showed that it increased risk of blood clots, stroke, certain cancers, and heart disease in postmenopausal women. However, more recent research suggests that hormone therapy may be an appropriate choice for some women. For women younger than age 60 or within 10 years of menopause, the benefits often outweigh the risks. 

How Do You Manage Symptoms from Menopause?

All women experience menopause differently, so what works for one person may not work for another. Following are some strategies to manage common menopause symptoms.

How to Manage Possible Menopause Weight Gain

Shifting hormones during menopause means that your metabolism slows and your body begins to put on weight. Often this happens slowly, with a few extra stubborn pounds added per year. There are two main strategies for managing weight gain during menopause: increasing physical activity and managing your diet.

Regarding physical activity, official government guidelines recommend that women get 150 minutes of moderate-intensity physical activity per week. That works out to about 30 minutes, five days per week. However, you don’t need to get that activity in a single 30-minute session. Moving for several 10-minute sessions throughout the day also counts. Mighty Health has tons of exercises geared toward women in the menopause transition. The most important thing is to get your heart beating faster. Incorporating strength training at least twice per week will also help to keep your bones strong and can prevent osteoporosis.

Being mindful of the foods you eat is another important part of managing menopause symptoms. Focus on getting enough lean protein and healthy fats. These foods keep you feeling full for longer. Reducing consumption of carbohydrates, especially simple carbohydrates, can help to manage menopause-related weight gain.

Supplements for Menopause Treatment

Over-the-counter supplements can also help with some menopause symptoms. Always ask your healthcare provider before beginning a new supplement.

  • Calcium. Bone loss steadily progresses during the menopause transition. It’s best to try to boost your calcium levels through natural sources, such as dairy products, leafy greens, or fortified foods. However, if you’re not getting enough, a calcium supplement can help you reach the recommended daily amount.

  • Vitamin D. Vitamin D is another important nutrient for bone health. Many people, especially those living at higher latitudes where they get less sunlight exposure, are deficient in vitamin D. Your healthcare provider can perform a blood test to check your vitamin D level and may recommend a supplement if you don’t get enough.

  • Ground flaxseed. Ground flaxseeds are a good sources of omega-3 fatty acids, which can help to regulate cholesterol levels. Some people also claim that ground flaxseed helps to ease hot flashes.

  • Black cohosh. Some women swear by black cohosh, a supplement that purports to relieve hot flashes and night sweats. However, many research studies show that it doesn’t work any better than a placebo (sugar pill). If your healthcare provider okays you to try it, take it for less than six months, because it can have harmful side effects on your liver. 

Treatments for Vaginal Dryness, Itchiness, and Painful Sex

Because estrogen is so important for sexual health, declining estrogen leads to a range of uncomfortable vaginal symptoms. The skin of the vagina becomes thinner and gets irritated more easily. As a result, women often experience vaginal dryness and itchiness. For some, this can also lead to painful sex. Some of the best treatments for vaginal symptoms include:

  • Vaginal moisturizers. Using a moisturizer specially formulated for the vagina can help to keep vaginal tissue moist and healthy. Most of these moisturizers are designed to be used once every few days.

  • Vaginal lubricants. When engaging in sexual activity, vaginal lubricants help to prevent pain during intercourse.

  • Low-dose vaginal estrogen medication. Your healthcare provider may recommend a low-dose vaginal estrogen supplement to treat vaginal dryness or itchiness. These typically come in the form of a cream, tablet, or ring.

  • Selective estrogen receptor modulator (SERM) medication, such as ospemifene (Osphena). This type of medication is sometimes prescribed for women experiencing painful intercourse.

  • Regular sexual activity. Regularly stimulating the vagina can actually help to keep tissue moist and healthy. This could include sexual stimulation with or without a partner.

Managing Menopause Symptoms Without Medication

For women who prefer not to take hormone therapy or other medication, there are options for managing menopause symptoms. Your healthcare provider can make specific recommendations for you, but some of the most common options include:

  • Regular exercise. Exercising regularly helps to maintain a healthy body weight. It can also strengthen your bones, boost your mood, and promote better sleep quality.

  • Mindfulness meditation. Many women find meditation helpful in improving memory and thinking, which can worsen during menopause. Meditation can also help you cope with uncomfortable symptoms like hot flashes.

  • Acupuncture. Acupuncture is another possible treatment option for hot flashes and sleep problems.

  • Handheld fans. Regulating your body temperature is a helpful way to prevent hot flashes or make them more manageable. Carrying a small, handheld fan can help you maintain a cooler temperature. Some women also like “chillows,” or chilled pillows, to help with nighttime sleep.

How Do You Manage the Emotional Changes in Menopause?

Mood changes and emotional symptoms are common during perimenopause and the menopausal transition. Some women say that they feel more irritable, experience sudden mood swings, and even have flashes of rage. Others experience persistent depressed mood or anxiety. Stress reduction techniques, psychotherapy, or medications can all help manage emotional symptoms of menopause. Your healthcare provider can recommend the best approach for you. Mighty Health offers stress reduction and meditation lessons that can help you regulate your emotions and experience menopause symptoms less acutely.

Mighty Health is Here for You Throughout the Menopause Transition

We know that the menopause transition can be physically, emotionally, and mentally challenging. As the leading online health coach tailored to people over age 55, Mighty Health has helped many women navigate challenges related to menopause. Our health coaches have experience helping Mighty Health members optimize workouts, manage uncomfortable symptoms, regulate mood changes, and find new strategies for emotional challenges and mental lapses. We’re here to help you. Download our app today for personalized information and coaching to assist you with the areas you need help the most.

Aurora Harklute

Aurora Harklute has more than 10 years of experience writing health and science content for online publishers. She has a bachelor's degree in human physiology and a master's degree in cognitive psychology. She specializes in writing high-quality content about neuroscience, brain aging, and healthy living.

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