Menopause is one of the most challenging times in any woman’s life. It usually lasts for around 7 years but can be as long as 14 years and generally occurs between the ages of 45 and 55. During this time, there are a variety of symptoms that will appear, some of which can be incredibly difficult to deal with. Whether you’re preparing to enter this stage of your life or you’re currently there, its never too early or too late to understand exactly what the negative effects of menopause are and how you can deal with them, to ensure these effects have as little impact on your life as possible.
Hot Flashes
Hot flashes are the most common menopause symptom and they can become quite problematic, especially in the early stages. Generally, hot flashes are caused by a variety of things and can’t always be narrowed down to having one specific trigger. Sometimes they are caused by stress whilst at other times they are caused by the temperature of a room, alcohol or coffee consumption. Whatever the cause, when you encounter these hot flashes, they can be managed effectively by simply breathing slowly and then relaxing. This may sound overly simple but its very common for these hot flashes to create a snowball effect with the stress they cause, working you up even more, which in-turn prolongs the experience.
Relaxing is the best way to deal with hot flashes and even if it might not be easy, it really does help and is all but guaranteed to solve this problem effect, as long as you can become a master of your own stress and overcome the urge to allow it to overwhelm you. They might also be a part of vasomotor symptoms, but in general the method listed above will help almost 100% of the time. In the unlikely event that these symptoms become severe and difficult to handle, it’s important that you contact your GP.
Mental Fog (Brain Fog)
Mental fog (or brain fog) is obviously quite problematic, especially if you want to get things done and be efficient in your day-to-day life. Mental fog often accompanies hot flashes, so reduction of stress and the ability to relax, is a sure-fire way to eliminate this, before it becomes a debilitating issue. The benefits of overcoming the natural inclination to allow stress to overwhelm you are nothing short of incredible and will also aide you in other parts of your life. It is also important to keep your brain active. Its never too late to pick up a hobby or learn a new language.
Menopausal Acne
Acne and bad skin are extremely common during menopause. The hard truth is that you will likely encounter this effect of menopause, which is surprising to most, since you don’t expect acne during your 40s and 50s but it does happen. How severe this effect is, very much depends on the individual but it’s something you are almost guaranteed to experience, during menopause. It is important to ensure that your skincare routine is as good as it can be and to consider upping your routine a little by introducing supplements that are focused on skincare as well as increasing your budget on cleansers, sun cream/lotion and moisturiser as they will protect your skin from the damage our day-to-day lives can cause. A good skincare routine and introducing natural supplements can eliminate even the toughest cases as well as generally increasing your quality of life and your mental state. Skin problems can be emotionally and mentally damaging to even the toughest individuals so this is one of the most important menopause effects to prioritise.
Hair Loss
While it’s not going to happen to every woman, hair loss is a big problem for anyone and one of the more extreme symptoms of menopause. If this is something you are currently experiencing or you wish to prevent this before it starts, you will be wise to avoid colouring your hair with harsh chemicals. You will also benefit from covering your hair/head with a hat during the hotter months. The sun will dry our your hair, leaving it at more risk of falling out, especially during menopause. As with your skin, it may be wise to introduce supplements that are focused on hair health to your daily routine.
Unwanted Facial Hair
In the case of unwanted facial hair, the solutions are much more simple and you have a lot of options, ranging from plucking, zapping, waxing and so on. Don’t be discouraged if this happens, it’s a normal hormonal reaction that you will be able to tackle in no time.
Migraines and Headaches
Headaches will inevitably happen quite often during menopause (as will migraines, to a lesser extent) and will likely be the one symptom that you will be confronting on a regular basis. Outside of menopause, you will almost definitely have suffered a headache or two throughout your life so you likely know how to deal with this on a reactive level but preventing the risk of future headaches and migraines can benefit you enormously when it comes to the inevitable years of menopause symptoms you will be tackling. Aside from painkillers, there are a number of beneficial actions you can take for long term, preventative relief. Ensuring you adhere to a regular sleep schedule is very important, as well as replacing large plates of food with small meals. If you regularly eat 3 large meals, try to change your eating schedule so you eat 5 smaller meals and ensuring you are constantly hydrated (you should aim to consume around 2 liters of liquid per day… preferably water). All of these things sound very obvious but the majority of women who are experiencing menopause don’t follow this advice and making these small changes will have an incredibly positive impact on your menopause experience.
Mood Swings
Mood swings are a challenge for many of us but they are particularly tough during menopause. Having to deal with rapid changes in your own mood, along with all of the other challenges we have addressed, only work to make this a more difficult time than it has to be. Its always advisable to try natural solutions before resorting to pharmaceuticals. Tai chi, meditation and yoga are highly effective when it comes to mood balance and certainly something to keep in mind. They can be performed either in a class environment or at home via videos online, making them extremely accessible as well as suitable for any budget (even a budget of zero). If you are completely opposed to this or you have tried but your mood swings are unbearable and are having a negative effect on you and those around you, its advisable to speak to your GP, who may prescribe a birth control pill. In some extreme cases, anti-depressants might be suggested but this should be used as the last line of defense as these types of drugs have side effects of their own.
Vaginal Dryness
Vaginal dryness is the one symptom of menopause that many women don’t want to address and many choose to just put up with this as “one of those things” but it’s actually one of the easiest to treat. The hormonal changes you encounter during menopause will inevitably leave your vagina dry and this can cause discomfort during your day-to-day life and also make sex painful. With so many accessible options available, you’re sure to find something that suits you. There are many high quality, non-prescription water based vaginal lubricants and even vaginal moisturizers. You can also talk with your GP about vaginal rings or creams. They might not seem significant but products like these do come in handy and its worth trying out a few different types of solution to find out what works best for you.
Disrupted Sleep Patterns
Lack of sleep can be a major issue during menopause, since the hormonal changes that you will experience make it very easy to go off the rails and sleep much more or much less. Saying that, there are ways to solve this problem efficiently and effectively. As with managing mood swings, you can try out meditation, tai chi and yoga to fit with any lifestyle and budget. Any type of exercise is proven to improve sleep and you should do this up to 3 hours before you go to bed. Where possible, try to avoid drinking alcohol or at least cut down on consumption. There are also natural supplements that can aide you in sleeping more soundly and waking up rejuvenated. If budget allows, adding these to your daily routine can help dramatically. Once you manage to get yourself into a sleep schedule that is working for you, stick with it with as little deviation as possible.
Night Sweats
Night sweats may seem insignificant at first but they can become an ongoing issue and is something you want to get into the habit of managing. As much as they are relatively minor when compared to some of the more severe effects of menopause, they are more of an irritant and an inconvenience. Many women who experience this often report stress and even embarrassment associated with night sweats which is even more reason to get on top of this to reactively treat and prevent this as much as possible, going forward. In the simplest terms, you can keep a bag of frozen peas under your pillow. Then you just flip the pillow during the night and you will always have the cool side where you can sleep. You can also opt for light blanket layers instead of a large quilt or duvet. A fan that continues to keep the air moving during the night might help too. If you wish to proactively reduce the risk of night sweats, practicing good nutrition, staying hydrated and keeping your BMI “normal” will keep you at the lowest possible risk of experiencing this effect of menopause.
Remember To Prioritise Sex!
As time goes by, it’s natural for our sexual desires to fade and this can be detrimental, not only to our mental state but also to our relationships. This is never more of an issue than during menopause. As much as it may be at the bottom of your list of priorities, whilst dealing with everything else that menopause throws at you, sex should be something you make a significant amount of time for. The main causes of a diminished sex drive, during menopause are hormone changes and with this in mind, it’s one of the more difficult side effects to tackle but reigniting the flame and conquering this will have a positive effect on almost all of the other negative side effects that you will experience. Experimenting with new things and sex routines to see what works for you is a tremendous amount of fun and will have a positive impact on your moods. It can also rejuvenate your skin, hair and nails, keep your mind clear and improve the quality of your sleep.
Utilise Natural Supplements
Conclusion
As you can see, the negative effects of menopause can be dealt with both effectively and efficiently, if you make the right plan and have the right tools. It doesn’t need to be complicated and you don’t need to completely change how you live your life but if you address this wisely and make small changes, you will almost certainly have a better menopause experience than most women. Take your time, make a plan and utilise some or all of the ideas listed above. Yes, there are obvious challenges that will arise, some more problematic than others but they will be so much easier to deal with if you are prepared with this knowledge.