Ways to Manage Menopausal Symptoms

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Ways to Manage Menopausal Symptoms
Menopause comes with a host of symptoms that can
make you feel awful emotionally and physically.
Due primarily to declining levels of the hormone,
estrogen, the unfamiliar and erratic symptoms
that lead to and through the change, can wreak
havoc on your overall sense of well-being.
During the years of fertility, estrogen naturally
fluctuates throughout the month, commensurate
with a womans menstrual cycle. Then after 3
decades or so of having a monthly period, women
enter perimenopause, which is a years-long
process that reflects changing levels of estrogen
related to decreasing fertility.
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• Symptoms of Perimenopause
• Although Menopausal symptoms usually start out as
  mild, they begin to worsen as a woman gets closer
  to the beginning of menopause. At the same time
  that estrogen levels are decreasing,
  progesteronenatures feel-good hormone that
  helps you feel calmalso begins to decline. The
  combination of changes in these and other
  hormones can lead to numerous symptoms, including
  episodes of
• Feeling depressed or anxious
• Aggressive behavior
• Irritability
• Weight gain
• Headaches
• Fatigue
• Brain fog

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There are a number of ways to help reduce or
manage the symptoms of menopause and the
deleterious effects they seem to have at times.
Here are 7 ways to feel better Hormone Therapy
While there are some concerns regarding
traditional hormone replacement treatments, such
as an increased risk for heart disease and breast
cancer, the short-term use of low doses of
bio-identical estrogen and progesterone can give
some much-needed relief for symptoms like hot
flashes. Vaginal estrogen creams are also helpful
in reducing dryness, urinary symptoms, and
increasing comfort during sexual intercourse.
Working with a functional medicine doctor who
will do a full hormone evaluation and treatment
may be very helpful in getting your symptoms
under control.
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Medications Not all women can or want to use
hormone therapy, so fortunately certain
medications can be helpful. Research published in
the medical journal, Menopause, found that the
use of the anticonvulsant medication, gabapentin,
was effective for reducing hot flashes and night
sweats. Similarly, low doses of some
antidepressants may help with hot flashes too,
and in addition, can help with mood
problems. Eat a well-balanced diet Be sure to
include plenty of fresh produce, clean protein,
and healthy fats like those found in avocados and
nuts. And because the lack of estrogen can
deteriorate bone health leading to osteoporosis,
be sure youre getting adequate calcium and
vitamin D. Talk to your doctor about any need for
supplements in this regard. Regular
Exercise While the overall benefits of being
physically active are amazing, getting regular
exercise can help you manage anxiety while
boosting your mood
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• and supporting your heart health. And be sure to
  include a couple of days of weight training each
  week to help keep your bones strong.
• Sleep Hygiene
• Being exhausted due to lack of sleep as a result
  of hormonal changes is certainly one of the
  biggest challenges. Therefore, improving your
  habits around bedtime can be very helpful. Try
  these
• Keep your bedroom temperature low and have a fan
  near you to help you cool down during night
  sweats.
• Minimize extraneous noise. Use a white noise
  device, if needed.
• Use dark curtains to block exterior light.
• Turn off electronic devices for at least an hour
  before bedtime. The blue light they emit can
  disrupt your circadian rhythm.

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Stress Management Unpredictable hormonal changes
and the accompanying symptomswhich may differ
from one day to the nextcan be unsettling and
stressful. Incorporating relaxation techniques
into your life, such as gentle yoga, meditation,
and acupuncture, can help offset this. Avoid
Alcohol As mentioned above, it can exacerbate the
frequency of hot flashes, but in addition,
hormonal imbalances can cause emotional issues,
such as feeling more sad, irritable, or anxious.
Since alcohol makes you less inhibited, it can
worsen these symptoms and cause you to say or do
things you might regret. The challenges women
face during this time in their lives can often
feel overwhelming. However, using a variety of
healthy strategies to help manage your symptoms
can make a big difference in how you get through
the change. The good news is that many of the
more difficult symptoms resolve once menopause
has passed!
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Thank You