Perimenopause, menopause, and post-menopause are three tricky stages in life that every middle-aged woman experience at some point, and menopause can bring along several unpleasant symptoms that you cannot avoid. Most of the symptoms menopausal women experience occur during the perimenopause stage.
The onset of these problematic symptoms is due to a sudden decrease in the production of female hormones. Your body is going through a significant change. If not for the symptoms, this could be an excellent opportunity to reconnect with your body. While the symptoms can vary drastically from person to person, there are a few commonalities.
The good news is that there are a few simple tips for menopause symptom relief for women that you can use during this transition. Just remember that you should always discuss any concerns with your healthcare provider since there are always other treatments available, but they can have side effects. The following tips can ease your symptoms, but they're not guaranteed to eradicate them completely.
1. Mood Swings
Mood swings can happen due to fluctuating hormones during menopause. You might experience emotions or feelings that you don't necessarily want to. Consider taking on relaxation and stress-reduction techniques to regulate your mood changes. Several things can help. You can try deep breathing exercises, yoga, a more balanced lifestyle, a healthy diet, regular exercise.
2. Urinary Incontinence
A significant menopausal issue can be the persistent and involuntary loss of urine. While there may be various surgical methods or medications that can improve the situation, you might not need to use them. There are ways to improve urinary control that are natural and simple.
Drink an ideal amount of water. It helps you keep your urine diluted and clear. Try to reduce your intake of beverages or food with high acidity and caffeine. Adequate water intake and reduction of caffeine and acidic items can reduce the irritation in your bladder lining. Kegel exercises can also strengthen your pelvic floor.
3. Hot Flashes
You might experience hot flashes around the face, neck, and chest. It’s something more than 80% of women experience during menopause. Sometimes it can occur with sweating and sometimes without the sweating. It would be best if you considered wearing thin layers to handle these hot flashes better. Try to reduce the spicy food you eat, cut down on caffeine, and, if possible, stop drinking alcohol. Practice deep breathing exercises when you feel the onset of hot flashes.
4. Sexual Discomfort
Menopause can contribute to sexual function changes. It decreases the ovarian hormone production and can lead to vaginal dryness and an overall reduction in sexual function. Luckily, there are ways you can counteract the changes you experience.
- Regular sexual stimulation: You can maintain vaginal health by a regular painless sexual activity because it promotes blood flow to the area.
- Vaginal moisturizers: Available without a prescription, vaginal moisturizers can help you improve or maintain vaginal moisture if you're experiencing mild vaginal atrophy.
- Vaginal lubricants: These products can decrease the friction and ease up intercourse when your vagina is dry. You should stick to using only water-soluble products because oil-based products can increase irritation. Avoid any alternatives and stick to products designed for the vagina. They are also available without a prescription.
5. Difficulty in Sleeping
Last but not least: sleep. Interruptions to your sleep cycle is a common symptom of menopause. One of the most useful tips for menopause symptom relief for women is to try and maintain a sleeping routine. Wake up early in the morning and go to bed early at night. The conditions of your room also play a major role in healthy sleep cycles.
Keep your bedroom dark, cool, quiet, and comfortable. If you can practice this consistently, you can ease up your sleep issues. If it persists, try a cup of chamomile tea. The trick is to help your body and mind relax and wind down.
These 5 tips for menopause symptom relief can make a drastic difference for you. If they persist, make an appointment with your OB/GYN to discuss and consider further options.