How to help your body during menopause

A gradual change

The aging of the body and the decline of ovarian function happen differently for everyone, both in how long they take and in how they show up.

First, at around 40–45, comes premenopause, with changes in the menstrual cycle. Then comes menopause: no periods for 12 months. And after that comes postmenopause, lasting 5–8 years, when menopausal syndrome appears.

At any stage, it's recommended to see an obstetrician-gynecologist for a professional consultation. And we don't forget about the annual visit to the gynecologist.

Symptoms

Because of the lack of estrogen, you might have complaints about pretty much everything:

• hot flashes, chills, increased sweating
• skin redness
• rapid heartbeat
• sleep problems
• trouble concentrating, worsening memory
• heightened anxiety
• depression
• mood swings
• lower libido
• frequent urination
• changes in the mucous membranes of the vulva and vagina (dryness, itching, discomfort, pain)

What helps?

The most effective way to cope with symptoms during premenopause and menopause is treatment with estrogen and progestin (hormone replacement therapy). Even low doses of estrogen can be enough to feel better.

Estrogen suits almost everyone, but there are side effects too (breast tenderness, headaches, bleeding). They usually go away within three months of starting treatment.

Taking HRT is linked to a higher risk of blood clots, breast, ovarian and uterine cancer, and heart disease, and there are also contraindications, so you need to consult a doctor.

How you can help yourself

1. Nutrition (as important as ever): less saturated fat, salt and sugar; more vegetables, fruit, protein and whole grains

2. Vitamin D and calcium supplements

3. Cutting back on caffeine and alcohol (they trigger hot flashes and get in the way of a good night's sleep)

4. Regular physical activity (keeps your heart and muscles toned and your joints working, and exercise is also great at handling stress)

5. Kegel exercises (add them to your routine so you don't struggle later with urinary incontinence or pelvic organ prolapse)

What won't help

The basic rule: we're for evidence-based medicine. So you should NOT:

• Turn to herbal medicine (its effectiveness hasn't been proven, and its safety is questionable)

• Take bioidentical hormones or dehydroepiandrosterone

• Acupuncture and reflexology don't help much either.

But yoga and meditation can help lower your baseline level of anxiety and stress.

Menopause, like any other age-related change, can't be stopped

But you can always ease its clinical symptoms and lower the risk of complications. With therapy that a doctor will help you choose. And by accepting the changes in your body and taking care of yourself.