How can I treat the problems I face during menopause?

Some women choose hormonal replacement, while others choose nonpharmacologic ways to deal with symptoms and support their bodies as they move through this change. Others start with holistic treatments to treat symptoms while they are still menstruating, then switch to hormones later. A good diet full of isoflavones (foods such as apples, carrots, cherries, garlic, green beans, red beans, rice, tomatoes, yams, and soy) can alleviate hot flashes. Avoid processed foods and sodas. Exercise and mediation also are helpful.

Menopause can bring about a lot of emotions. These emotions may be tied to the loss of your ability to have a baby, your changing body, and being in a different stage of life. Since women typically go through menopause around ages 45 to 55, there are a lot of other life experiences happening as well. If you have children, they may be in the difficult tween or teen years. Your parents may be experiencing their own health problems. Even if you are able to talk about these life changes with your partner or good friends, talking about them with a mental health counselor could help you as well.

In addition to the emotional experience of going through this time of life, menopause can cause your body to experience physical symptoms as well. These symptoms include hot flashes, fatigue, worsening premenstrual syndrome, vaginal dryness, mood swings, breast tenderness, and difficulty sleeping. If the symptoms are bothering you, ask your doctor about different ways to deal with them. Making a list of your questions and your symptoms can help, so you won’t forget any of them. After all, memory lapse is also a symptom of menopause!

Your doctor will ask about when your period stopped or any bleeding patterns you’ve experienced. Keep a calendar of your recent periods and bring it with you to share with your doctor. Your doctor will also ask about your sexual history, health history, lifestyle choices (such as smoking, exercise, drinking, and drug use), medication use (including over-the-counter and herbal treatments), and your diet.

You can explore the role that different foods, lifestyle choices, and exercise plays in dealing with menopause symptoms. Making improvements in your eating or exercise habits can make a big difference in how you feel and how you approach your problems. In terms of medical treatments, ask your doctor about the risks and benefits of hormone replacement therapy (HRT). Many women find relief from their symptoms with HRT. HRT is not right for all women, however, and there are a number of side effects.

A critical aspect of treating problems at menopause is to determine what is most bothersome to you. Are you primarily bothered by sleep problems, temperature problems, memory, or mood? Once the bothersome issues have been identified, you may be able to figure out whether changing hormones are the culprit or whether your problems are a function of stress, depression, anxiety, or some combination.

If stress, low mood, and anxiety are causing the problems and the problems are mild, many approaches may help alleviate them. Exercise, a support group, relaxation training, and any form of meditation, whether it be a moving one like tai chi, chi gong, or yoga or a nonmoving one such as sitting meditation or focused breathing, often help. More serious mood and anxiety problems may require more intensive approaches such as psychotherapy and possibly medication.

If you and your clinician determine that hormonal change might be the primary cause of the problems, a number of solutions can be explored. Stress reduction, exercise, a support group, relaxation training, and meditation may be helpful.

Calcium management: Adequate calcium intake is important to prevent osteoporosis and bone fractures. Daily elemental calcium intake for postmenopausal women should be around 1,200 milligrams. Women should eat foods rich in calcium (such as dairy products, leafy green vegetables, tofu, calcium-fortified foods), as well as foods that promote calcium absorption. A glass of milk provides about 300 milligrams of calcium. Intake of foods that rob the bones of calcium, such as animal protein and salt, should be limited. Vitamin D helps the body absorb calcium. Fifteen minutes of sun exposure every day provides sufficient vitamin D. Foods such as fortified milk, liver, and tuna contain vitamin D. Women should ask their healthcare provider or nutritionist if they should take a vitamin D supplement.

Exercise: Exercise is an important part of preventative healthcare for postmenopausal women. By increasing cardiovascular fitness and strengthening the bones, exercise helps prevent heart disease and osteoporosis. Low impact, weight-bearing exercises, such as walking, jogging, tennis, racquetball, and dancing, are helpful. Women diagnosed with osteoporosis or cardiovascular disease should consult with their healthcare provider before initiating an exercise program.

Hormone replacement therapy: Hormone replacement therapy (HRT) uses estrogens and progestin (synthetic progesterone) to ease the symptoms of menopause. The hormones are available in a variety of forms: pills, vaginal creams, vaginal ring inserts, implants, injections, and patches worn on the skin. Due to the potential health risks involved with taking HRT, doctors will prescribe the lowest possible dosage for the shortest period of time when treating symptoms of menopause. Topical application of progesterone is commonly used as an alternative to HRT, especially if vaginal dryness is present. Estrogen therapy remains, by far, the most effective treatment option for relieving menopausal hot flashes. Depending on the individual's personal and family medical history, a doctor may recommend estrogen in the lowest dose needed to provide symptom relief for the individual.

You should read product labels, and discuss all therapies with a qualified healthcare provider. Natural Standard information does not constitute medical advice, diagnosis, or treatment.