Menopause is a natural phase in a woman's life, marking the end of her reproductive years. It takes place around 44-55 years of age. It takes place after the end of your last ovulation marking the end of your fertile period

 However, the hormonal changes that accompany menopause can bring about a range of physical and emotional symptoms that significantly impact daily life. From hot flashes and night sweats to mood swings and insomnia, these symptoms can vary in intensity and duration, affecting each woman differently. While menopause is an inevitable transition, there are strategies and lifestyle changes that can help alleviate symptoms and improve overall well-being during this phase.

Understanding Menopause:

Before delving into strategies to improve symptoms, it's essential to understand what menopause is. Menopause typically occurs in women between the ages of 45 and 55, although it can happen earlier or later. It is officially diagnosed when a woman has not had a menstrual period for 12 consecutive months. The common symptoms include heavy sweating, muscle aches, heart palpitations, headaches, dizziness, sore breasts, dry hair, and hair loss.

However, the vagina becomes dryer and the skin becomes thinner because of decreased hormone levels. Besides that aging, childbirth, and lowered production of estrogen may cause prolapses.

Prolapses lead to several uncomfortable issues in women:

• Painful sexual intercourse 
• Loss of libido 
• Vaginal discharge
• Itching 
• Urinary tract infection 
• Urinary incontinence 

 Leading up to menopause, women experience perimenopause, a transitional phase characterized by fluctuating hormone levels and irregular menstrual cycles. During perimenopause and menopause, estrogen and progesterone levels decline, leading to various symptoms.

In addition to this, it is very hard for some women to accept that they are no longer fertile psychologically. This takes a toll on their mental health. More psychological complaints that accompany menopause include mood swings, fatigue, and apathy. Alot of women dont know that they are at risk of osteoporosis because of decreased female hormones.

Improving Symptoms:

Hormone Replacement Therapy (HRT):

Hormone replacement therapy involves taking estrogen and, in some cases, progesterone to calm down menopausal symptoms. If the woman still has her uterus then progestin is prescribed too.

 It can effectively reduce hot flashes, night sweats, vaginal dryness, and mood swings. However, HRT may not be suitable for everyone and comes with potential risks, such as increased risk of blood clots and breast cancer.  The Lowest dose is prescribed to decrease the symptoms. It's crucial to discuss the benefits and risks with a healthcare provider before starting HRT. Hormone therapy helps in preventing bone loss too.

Lifestyle Modifications:

Simple lifestyle changes can make a significant difference in managing menopausal symptoms. These include:

• Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help alleviate symptoms and promote overall health. Eating foods rich in calcium and vitamin D helps in stronger bones hence reducing the risk of osteoporosis.

• Maintaining a moderate weight helps in reducing symptoms of menopause. Regular exercise, such as walking, swimming, or yoga, can reduce the severity of hot flashes, improve mood, and enhance sleep quality.

A study of around 17000 postmenopausal women found that those who lost at least 10 kgs of weight were more likely to eliminate hot flashes and night sweats.

• Avoiding triggers such as caffeine, spicy and sugary foods, alcohol, and smoking can help minimize hot flashes and night sweats. The rule of thumb is to maintain a diary and write about the foods that elevate the symptoms.

• Practicing stress-reduction techniques like meditation, deep breathing exercises, or mindfulness can control anxiety and mood swings. Movements like pilates improve energy, and metabolism contributing to a better mood and better sleep patterns.

A study in Korea was conducted on 40 menopausal women who took part in a 12-week walking exercise program. It was observed that their physical and mental health was improved.

Alternative Therapies:

Several alternative therapies have shown promise in relieving menopausal symptoms. These include:

• Acupuncture:

• Some studies suggest that acupuncture may help reduce the frequency and severity of hot flashes and improve sleep quality.

• Herbal Remedies: 
• Certain herbs like black cohosh, red clover, and soy products contain phytoestrogens that mimic estrogen in the body, potentially easing menopausal symptoms. However, more research is needed to confirm their efficacy and safety.

• Mind-body practices: 
• Techniques such as tai chi, qigong, and biofeedback may help reduce stress, improve mood, and promote relaxation during menopause.

Supportive Therapies:

Seeking support from friends, family, or support groups can provide emotional support and validation during this transition. Talking to other women going through similar experiences can be comforting and empowering. 

Additionally, counseling or therapy can help women navigate the emotional challenges that may arise during menopause, such as mood swings, anxiety, or depression.

Medications:

In some cases, prescription medications may be recommended to manage specific symptoms of menopause. For example, antidepressants, especially selective serotonin reuptake inhibitors or anti-seizure medications may help control hot flashes, while low-dose vaginal estrogen can relieve vaginal dryness and discomfort. It's essential to discuss the potential benefits and risks of medications with a healthcare provider.

Supplementation: 

Probiotics, prebiotics, cranberry extract, kava, and evening primrose oil help in improving the symptoms of menopause. 

Our Helicare Berry Harmony for hormonal balance and improved skin is an ideal formulation for pre and postmenopausal women which includes calcium, zinc, Vitamin D3, Vitamin B1, soybean sprouts, and proanthocyanidin. These tablets start showing results within 3 days. The anxiety is reduced, sleep gets better and the symptoms slowly calm down.

Conclusion: 

Menopause is a crucial stage in a woman’s life. It needs patience and courage to go through it.By implementing various strategies such as hormone replacement therapy, lifestyle modifications, alternative therapies, supportive interventions, and, if necessary, medications, women can effectively manage menopausal symptoms and improve their overall quality of life. Women need to be proactive in seeking support and exploring different options to find what works best for them. With the right approach, menopause can be a manageable transition, allowing women to embrace this new chapter of life with confidence and vitality. Consult a doctor, talk about feelings and symptoms, and validate them.

Accept your feelings, treat yourself, and get help to improve your quality of life