Menopause is a difficult time because it can cause so many physical and mental changes in the body, all at once. You’re fighting hot flashes, UTIs, insomnia, and bone loss, all while trying to manage your mood and maintain some semblance of a love life. Fortunately, there are a range of options that can help you achieve a level of comfort and normalcy during this transitional time, from lifestyle changes to supplements to medications, here are some solutions to ease your symptoms.
-
Probiotics
The human body’s microbiomes, including gut and pelvic microbiomes, play an important role in supporting health and fighting disease. However, the hormonal changes that take place during menopause can throw off the balance in these vital systems. To make matters worse, menopause can result in frequent urinary tract infections. These infections, when active, are treated with antibiotics, which can further upset the balance of good and bad bacteria.
Consuming probiotics regularly can help restore this balance, supporting a healthy gut and urinary tract. Probiotics like lactobacilli, typically found in yogurt, have also been shown in some studies to protect the bladder and prevent recurring UTIs. Daily probiotics are designed to offer these same benefits, in a more convenient supplement form.
2. Vaginal Moisturizer
The hormonal changes brought about by menopause can also bring on not-so-pleasant changes to your vaginal health. Decreasing estrogen levels can make the vaginal walls weaker, thinner, and more susceptible to damage. Vaginal moisture can decrease, making intercourse uncomfortable and even causing itching, irritation, and tearing in the vaginal walls. This can further heighten the risk of UTIs, in addition to interfering with your love life.
Ordinary lubricants can help in the moment by reducing friction during sexual activity. However, for day-to-day use and longer-lasting comfort, it’s often better to use a vaginal moisturizer. To use a vaginal moisturizer, you apply it several times a week, or every day, to the vaginal lining. In the short term, they can provide immediate relief from itching and irritation. When used regularly, they can help keep your vaginal tissues stronger and less likely to tear.
-
Hormone Replacement Therapy (HRT)
For more severe symptoms of menopause, like hot flashes, mood changes, and insomnia, many women consider hormone replacement therapy. During menopause, estrogen and progesterone levels drop, causing these and other common symptoms. To bring hormone levels back up, doctors can prescribe either estrogen or combination (estrogen and progesterone) therapy. These come in pill, patch, gel, cream, spray, or vaginal ring or tablet form.
Most women start with a lower dose of hormones, and can work their way up if symptoms don’t improve. While hormonal medications can relieve many symptoms, they may sometimes aggravate symptoms like depression and mood changes.
Because of the hormonal changes that occur during menopause, many women experience irritability, sadness, anxiety and trouble concentrating. For women who already struggle with mental illness, menopause can significantly aggravate symptoms. Couple all that with insomnia and physical challenges, and menopause becomes a powerful and painful emotional cocktail. It’s extremely important to speak to a healthcare provider if you experience depression symptoms.
-
Lifestyle Changes
Some of the most powerful ways to cope with and improve menopause symptoms are things you can do without medical intervention. Improving your nutrition, exercising regularly, and managing your sleep and stress levels can make a huge difference. Regular exercise and relaxing activities can improve your mood, fending off some of the mental health symptoms associated with menopause. Avoiding triggers like alcohol and spicy foods can help prevent hot flashes.
Eating a balanced diet with plenty of calcium, vegetables, lean protein, and whole grains can also help improve your mood, energy levels, sleep, and more. Soy products like tofu and soy milk contain phytoestrogens, which are similar to estrogen and might help relieve hot flashes and night sweats. Leafy greens, calcium, whole grains, and lean proteins can help manage your metabolism and maintain bone density to ward off osteoporosis.
A Holistic Picture
Because menopause is such a multi-faceted set of symptoms, it usually requires a multi-pronged treatment approach. It’s important to consider the bigger picture, and how one solution interacts with another. For example, while HRT can improve vaginal dryness, using it in conjunction with lubricants or moisturizers are complimentary.
For some women, menopause-related mood swings, anxiety, or depression may require additional support. If you find that lifestyle adjustments aren’t enough to manage mood-related symptoms, talking to a healthcare provider can help you explore options like therapy, stress management techniques, or, in some cases, non-hormonal medications. Certain antidepressants, such as SSRIs and SNRIs, may be prescribed to help with persistent mood symptoms and, in some cases, hot flashes. Your provider can help determine if this approach is right for you based on your overall health and needs.
The thing to remember is that treating menopause isn’t just about fighting specific symptoms. It’s about addressing your body’s deeper needs, and setting the groundwork for lasting health as you age. Sure, at the end of the day, you’ll feel much better if you can stop those night sweats and treat your anxiety. However, the ultimate goal is to take lasting care of your mind and body, so you’re not just symptom-free, but full of energy and vitality.
