How to Deal with Menopause Symptoms?: Menopause typically occurs in women in their 40s or 50s, marking the permanent end of menstrual periods. It is diagnosed after 12 consecutive months without a period.

Menopause is a natural part of ageing and signals the conclusion of a woman’s reproductive years, as the ovaries cease producing reproductive hormones. The hormonal changes associated with menopause can lead to various physical and emotional symptoms, but there are effective ways to manage them.

If your menopause symptoms are severe enough to compromise your everyday life, it’s advisable to consult with a specialist like Dr Ekta Sharma, the best gynaecologist in Lucknow. Read on to learn more about the symptoms of menopause and how to cope with them.

How to Manage Common Menopause Symptoms?

Here are some of the most common symptoms of menopause and how you can deal with them.

1. Hot Flashes

Hot flashes, or vasomotor symptoms, are a sudden feeling of warmth that spreads across the body. They are amongst the most frequent and uncomfortable menopause symptoms. Their intensity and impact on daily life can vary, but several strategies can help manage them:

• Track Triggers: Identify and document what triggers your hot flashes, such as alcohol, spicy foods, caffeine, high temperatures, or stress, and try to avoid these triggers.
• Stay Hydrated: Keep cold water or ice water nearby to sip when you sense a hot flash starting.
• Dress in Layers: Wear layers of clothing so you can easily remove a layer when a hot flash occurs.
• Use Fans: Place a fan near your bed at night and consider having one at work to help stay cool.
• Practise Deep Breathing: Slow, deep breaths can help signal your body to relax, potentially shortening the duration of hot flashes.
• Manage Weight: Excess weight may exacerbate hot flashes. Research suggests that losing weight can help reduce their frequency and severity.

2. Vaginal Changes

Vaginal issues, such as dryness, can become more common or worsen during menopause due to decreased oestrogen levels. This can lead to drier, thinner vaginal tissue, causing burning, itching, and discomfort, as well as making sex painful and increasing the risk of sexually transmitted infections (STIs). Here are some measures you can take:

• Vaginal Moisturisers: Over-the-counter vaginal moisturisers can help keep your vagina lubricated and make sex more comfortable.
• Vaginal Lubricants: Water-based lubricants, available over-the-counter, can provide immediate relief during sex. Apply before or during intercourse to enhance comfort.
• Prescription medications: Consult your doctor about other treatments for vaginal dryness, such as menopausal hormone therapy, hormonal birth control, or prescription oestrogen gels, creams, or rings.
• Regular Sexual Stimulation: Engaging in regular sexual activity can help maintain vaginal health by preserving its elasticity and overall function.

3. Mood Swings and Depression

Mood swings during menopause can involve sudden shifts from laughter to tears, along with feelings of anxiety or depression. These changes may also be influenced by family dynamics, stress or fatigue. Here’s what you can do:

• Get Adequate Sleep: Aim for seven to eight hours of sleep each night to help stabilise your mood.
• Stay Active: Regular physical activity can improve your overall well-being and help manage mood swings.
• Manage Stress: Avoid overloading yourself with responsibilities. Seek out positive stress-relief techniques that work for you.
• Join a Support Group: Connect with other women experiencing menopause through online or local support groups for shared experiences and advice.
• Consider Hormone Therapy: Discuss the option of menopausal hormone therapy with your doctor or nurse, as it may help alleviate mild mood changes.

4. Sleep Problems

Many women experience difficulty sleeping through the night during menopause. Lower progesterone levels can make it challenging to fall and stay asleep, while reduced oestrogen levels may lead to hot flashes and night sweats. Here are some tips to improve sleep quality:

• Exercise Regularly: Engaging in physical activity can promote better sleep, but try to work out earlier in the day. Activities like yoga and stretching may also help reduce hot flashes.
• Avoid Late-night Eating, Alcohol, and Smoking: Steer clear of alcohol, large meals, and smoking close to bedtime. Also, limit caffeine intake after noon.
• Enjoy Warm Drinks: Consider drinking something warm, like caffeine-free tea or warm milk, before bed.
• Limit Screen Time: Reduce TV, phone, or computer use near bedtime, especially in the bedroom. The bright light from screens can signal your brain to stay awake.
• Practise Good Sleep Habits: Create a sleep-friendly environment by keeping your bedroom quiet, dark, and cool. Reserve your bedroom for sleep only.
• Avoid Daytime Naps: Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day.
• Train Your Brain: If you wake up during the night and can’t fall back asleep, get up and do something relaxing until you feel sleepy again.

In addition to the ones mentioned above, menopause can bring about a variety of other symptoms, such as joint pain, headache, urinary issues, changes in libido, and memory problems. A

ddressing these symptoms through lifestyle adjustments, over-the-counter products, and medical treatments can make this transition smoother. If you’re experiencing any of these symptoms, it’s crucial to seek professional guidance.

Those seeking expert advice and personalised care can schedule a consultation with Dr Ekta Sharma, the best gynaecologist in Lucknow, via Apollo today.