Understanding typical menopause symptoms is the first step toward taking control and reclaiming your comfort

While we may understand that menopause is a natural life stage, it can still trigger confusion, frustration, and even feel isolating. Understanding what’s happening in your body can make this transition far easier to manage. Why does menopause happen and how can you manage the various symptoms and effects?

Read on to learn more about menopause symptoms and treatment options.

Quick Read:

• Not all women will have the same symptoms of menopause. 
• Some women may experience shorter versions of menopause and others may start earlier than expected.
• Menopause is a deeply personal experience, so embrace it and do your best to stay healthy.

Many women expect menopause symptoms to converge all at once. In reality, the journey begins with perimenopause. This is the transition phase where your oestrogen levels begin to fluctuate and drop.

1. Menopause happens in stages

As an important touchstone in every woman’s life, menopause can be a challenging time. The good news is that typically, menopause begins with peri-menopause when your period becomes irregular but hasn’t yet stopped. Think of it as the lead-in to menopause. During this time, you may have symptoms like hot flashes (though not everyone experiences these). Pregnancy isn’t extremely likely now, but it’s still possible, so take the necessary precautions until your periods stop for a year.

Tip: Track your cycle and symptoms to monitor any changes.

2. What causes menopause?

We all get older, and for women, menopause usually signals that era when there’s a natural decline in reproductive hormones (mainly oestrogen and progesterone). Some women can start menopause as early as 45. These hormones help balance your menstrual cycle and are important in the fertility process. As the ageing process continues, a woman’s ovaries will slowly start producing fewer hormones and eventually, the menstrual cycle stops.

Tip: Keep up with your healthy lifestyle habits. Eat nutritious foods and exercise regularly.

3. Common menopause symptoms

The important thing to know here is that each woman’s experience with menopause may be totally different. Some ladies have night sweats, vaginal dryness, and mood swings, others could experience weight gain or skin changes. Take each symptom as it comes and do your best to manage each one. 

Tip: Drink plenty of water, go for walks, and wear light clothes when sleeping to manage the hot flashes.

4. Eat healthy foods to manage menopause 

Menopause can take a toll on your bones and joints and increase the risk of osteoporosis. Try to include more calcium and Vitamin D in your diet. To keep mood swings in check, aim for a good amount of daily complex carbohydrates that help keep your energy and mood levels balanced. Choose oats, quinoa, and sweet potatoes.

Tip: Eat more leafy greens like kale and spinach, fatty fish like salmon and sardines, and yoghurt. Don’t forget that you need a good amount of sunlight each day for natural Vitamin D.

5. Hormone Replacement Therapy for menopause 

Hormone Replacement Therapy (HRT) is a common treatment for menopause symptoms. It works by replacing the oestrogen that your body loses. It can relieve hot flashes and vaginal dryness. Ask your doctor or at the clinic about HRT. HRT is available in several forms, namely as tablets, skin patches, gels, or vaginal creams. Please know that HRT may not be the ideal treatment for everyone, so take the time to get personalised medical advice.

Tip: You can also try meditation, yoga, and herbal teas to help with overall menopause symptoms.

6. Try pelvic floor exercises

As oestrogen declines, some women experience vaginal dryness and urinary incontinence. Strengthening the pelvic floor can improve bladder control and overall vaginal health.

Tip: Consider using a water-based lubricant to manage vaginal dryness. For Kegel exercises, imagine you’re trying to stop yourself from urinating. The muscles you engage are your pelvic floor muscles. Tighten those muscles for about 3-5 seconds. Release for 3-5 seconds. Do this contraction and release cycle 10-15 times, 3 times a day.

How much does menopause treatment cost?

The cost of menopause treatment can vary depending on the type of treatment you choose, and whether you have medical aid or insurance. In South Africa and other parts of Africa, the main expenses usually include doctor or specialist consultations, hormone replacement therapy, blood, or hormone tests, supplements, and occasional follow-up visits. Some medical aids may cover part of these costs, especially if your symptoms are affecting your health, but the level of cover differs between plans. Peruse your benefits or speak to your provider so you know what to expect. Telehealth services are becoming more common, allowing you to consult a doctor about menopause symptoms and receive prescriptions online, which can sometimes be a more convenient or affordable option.

A note about non-hormonal medications

Some women cannot or prefer not to use HRT. In these cases, doctors may recommend certain antidepressants for hot flashes, blood pressure medications that reduce hot flashes, sleep aids for insomnia, and vaginal moisturisers or lubricants.

Remember 

Menopause is an important milestone. It’s okay to feel a mix of emotions. Your body is going through a major shift, and it takes time to adjust. Focus on self-care and give yourself grace.

Frequently Asked Questions

1. When should I see a doctor? If menopause symptoms are interfering with your quality of life, it’s time to book a consultation. You should also see a professional immediately if you experience bleeding after you have already gone a full year without a period.
2. Does caffeine worsen menopause symptoms? Sugary drinks, coffee, and other caffeinated beverages can worsen symptoms, such as hot flashes and night sweats. So, limiting coffee/teas well before bedtime may help.
3. Can I drink alcohol when going through menopause? There’s some evidence to suggest that red wine might trigger hot flashes especially if it’s before bedtime. This could have something to do with the alcohol causing dilation of blood vessels. If you are experiencing hectic hot flashes, it’s worth cutting out alcohol for a while and monitoring your symptoms.

Images: Freepik