Menopause is a very special period in a woman’s life. There are many changes and we often can’t get ahead of them. Despite what we know that will probably happen, when it actually happens we are so surprised! Although disappointment is often our first reaction, we should not forget that it’s a time that will pass and it depends on us to see the glass half full!
The only sure thing is that the more informed we are and try to make changes in our everyday lives, the more successful our effort to “tame” menopause will be. So how we deal with the symptoms of menopause?
Menopause and night sweats
One of the most intense symptoms of menopause is sweating, and especially the one occurring at night while you try to sleep! Some of the tricks you can try to maintain a good body temperature are:
- Dress up lightly, choosing airy fabrics that allow skin to breathe
- Avoid heavy covers. Try 2 thin layers of cover, so you can remove any of them easily if needed.
- Keep cool water next to you so you can consume it during night if needed.
- If the weather allows, leave your window a bit open, so that you can feel the cool breeze on your face while sleeping. Alternatively you can use with a small fan.
- Make a cool shower before bedtime so you rejuvenate before going to bed.
Menopause and mood changes
As much as we say that we will keep our temper, hormonal changes often make their presence noticeable, so we feel we are out of control ! Estrogen levels fall and this affects the way our body manages serotonin and norepinephrine, two substances that seem to be associated with mood, but also with depression. So symptoms like anxiety, melancholy, irritability, poor mood and fatigue are very common. Try to find relaxation techniques that work for you, such as deep breathing, meditation, a massage or the simplest: a walk for cool air to breathe!
Menopause and back pain
Now, many research shows that there is a link between menopause and low back pain. It seems that low back pain is increasing when women enter perimenopause (1). A study published in Menopause, Journal of the North American Menopause Society, showed recent findings suggesting that estrogen deficiency plays an important role in disc degeneration (2).
Typically, low back pains are treated with physiotherapy, including massage, exercises in safe body postures, balance exercises, and more.
Menopause and sleep problems
Often during menopause, we experience various sleep disorders. The most common is insomnia. In order to deal with it, be sure to adopt a specific sleep routine. Set up your biological clock by going to sleep and waking up at certain times, even on weekends.
Before going to sleep, relax by listening to some quiet music, reading a book, and lower the lights so the body slowly enters the right rhythm. You can drink some hot beverages, for example chamomile or lolita which also helps dealing with water retention.
Avoid TV, computer and mobile because they will bring you tension. The same happens with coffee in the afternoon.
Menopause and incontinence
Urinary incontinence may be an uncomfortable situation, but you may realise that it can happen to everyone! Before resorting to the solution of a medication or surgery, try the following:
- Drink enough water to make your urine thinner
- Avoid caffeinated beverages
- Try Kegel exercises that help tighten relaxed pelvic muscles. The result? Incontinence is reducing and your sex life is improving!
Menopause and Sexual Problems
Menopause often affects sexual life as well. Changes in hormones often lead to vaginal dryness, a common problem that women face during and after menopause. This also has a direct impact on the quality of sex. What can you do in this case? You can try:
- Vaginal lubricants. Their use facilitates sexual intercourse as it reduces friction when the vagina is dry. Prefer those based on water-soluble ingredients rather than petroleum-based or vaseline, which may increase irritation.
- Vaginal Moisturizers. They replenishe moisture in mild vaginal atrophy often resulting from estrogen depletion. Vaginal moisturizers can be used on a frequent basis and last longer than lubricants.
- Frequent sexual stimulation. Yes! You read well! Active sex life stimulates blood circulation in that area resulting in better health of the vagina (3).
Extra care must be taken to use only products intended for vaginal use and not other creams, lotions or body oils, as they usually contain fragrances and irritate the sensitive area.
Menopause and Supplements
Dietary supplements will greatly help in relieving unpleasant symptoms. Nowadays, many herbs for menopause are available in supplement form, making them more accessible to the general public. Most effective are Black cohosh or else Cimicifuga, Primrose oil, Dong quai or Angelica, Sage, Agnus castus, Red clover, and others.
Armed with the right information, dare to make changes in everyday life and find activities that relax you. Live life with optimism and confront your concerns with care and prudence! And do not forget: It’s just menopause, it will pass!
In Vita4you.gr you will find a great variety of products for menopause!