How to Combat the Effects of Menopause

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For some women, menopause is not a big deal, and they don’t experience many symptoms of it, or they do but with less severity. These women can be considered lucky exceptions. For all the rest, menopause isn’t such a breeze and it can really disrupt the hormonal balance. Menopause can affect you so much that you literally can’t recognize yourself and your body starts behaving in a way you didn’t expect it to. What often happens to women in menopause is uncontrollable sweating, a lowered libido to the point of complete loss of interest in sexual intercourse, insomnia and weight gain even while taking care of nutrition and physical activity. These symptoms sound horrific, and they are, but it is not the end of the world. There are ways to manage, and in some cases even eliminate the symptoms of menopause and not have to deal with all those unpleasant feelings and side effects.

The Office on Women’s Health, U.S. Department of Health and Human Services suggests trying natural solutions in battling the effects of menopause, and the best solution may be a change in lifestyle. They also advise consulting your doctor about potentially taking hormonal therapy if these natural ways of dealing with menopause don’t work for you.

Here are some of the symptoms of menopause and ways to deal with them:

Hot Flashes

This is the most frequent effect of menopause and that is why we put it on the top of our list. This happens to most women who deal with menopause. Hot flash is actually a feeling of unpleasant warmth that suddenly overwhelms you, followed by sweating and redness in your face. These flashes with sweating can happen during the day, but also at night and then make it hard for a woman to fall asleep.

How to deal with this problem?

To prevent these hot flashes it is important to avoid the factors that trigger them, which means avoiding stress as much as possible, giving up coffee (or minimizing its consumption), limiting the consumption of alcohol, spicy foods and cigarettes. Since hot flashes make you hot suddenly, it would be a good idea to dress in layers to be able to take one off when it happens. Deep, slow breathing from the diaphragm can also help, and paying attention to your breathing and practicing it for 15 minutes in the morning and the same amount of time before going to bed can help you relieve stress and prevent hot flashes (or deal with them more easily). Physical activity can also help you with hot flashes, especially walking, cycling, and all sorts of cardio exercises.



The National Sleep Foundation reports that around 61% of women in menopause have trouble sleeping. This causes women to be tired and drowsy throughout the day and not rarely nervous, irritable and anxious.

How to deal with this problem?

Physical activity can help you tire yourself which can ease the falling-asleep process. However, don’t work out just before going to bed because you may then feel more awake than before, which could make it more difficult to fall asleep instead of making it easier. Eating a lot before bedtime is a big no-no. It is also highly advisable to avoid smoking in general, and drinking caffeine in the afternoon. What could help you sleep better is drinking something warm (tea or milk) before going to bed. The Office on Women’s Health also suggests using your bedroom only for sleeping and not for work or activities that can make you nervous.

Sudden Mood Changes

During menopause, estrogen levels decline and cause women to constantly feel emotional changes common for PMS. These changes include extreme irritability, sadness, anxiety, tension, etc. A woman in menopause frequently experiences lack of motivation and fatigue (probably because of sleep problems), has trouble concentrating and often feels aggression which is or isn’t expressed.

How to deal with this problem?

Again, physical activity is one of the best solutions for this problem, alongside healthy nutrition. Also, finding an activity that calms you down could be of great help – for some that is meditation or yoga, for other it is singing and dancing… Figure out what works for you and engage in that. Social aspect of your life is also very important, especially the connection with your family and the positive people in your life. Real friends and family are the people who will love and support you even through your mood swings and emotional outbursts, so don’t avoid them just because you feel unstable.

Memory Problems

Millions of women who deal with menopause experience brain fog, trouble concentrating and memory loss problems. Women in menopause tend to suddenly forget common daily things, such as conversations, events, obligations, and things like where they left their keys. This can become very worrying if the problem is continuous.

Memory problems usually happen because the hormonal balance in your body gets disrupted, and when the brain (which is highly responsive to estrogen) doesn’t receive the required amount of estrogen which usually drops in menopause, it affects the ability to remember well and focus.

How to deal with this problem?

You can improve this symptom by sleeping enough regularly and being physically active. But most of all, if your memory problems become frequent and this becomes a real issue for you, the best would be to see a doctor and ask for help.