The transition to menopause can be challenging for the body, mind, and loved ones of women going through this stage. How can you get through this period with peace of mind and good health? Here are some tips for coping with menopause and maintaining your daily balance.
Menopause at a glance
Menopause is the culmination of a natural and inevitable process in a woman's life. It sets in around the age of 50, sometimes earlier (usually between 45 and 55). The transition to menopause is the period during which menstruation ceases and the ovaries stop producing eggs. It is very important for women, as they enter the last third of their lives, to learn how to manage this delicate period as harmoniously as possible, as it is often physically and psychologically challenging.
Women are considered menopausal one year (i.e., 12 consecutive months) after the complete cessation of menstruation. The gradual decline in ovarian function and hormone production, including estrogen, characterizes what is known as perimenopause, which can last from a few months to several years. Also known as premenopause, this period is characterized by irregular menstrual cycles and other typical symptoms (hot flashes, mood swings, excessive sweating, insomnia, night sweats, stress, and sometimes brain fog, etc.).
It is therefore essential to focus on a balanced lifestyle and take care of your physical and psychological health in order to get through this stage more comfortably.
It is possible to experience the three stages of menopause with ease. We have compiled all the tips in the following article to help you make this transition easier.
Symptoms of menopause
Over 75% of women experience menopausal symptoms. The most common and uncomfortable symptom is hot flashes caused by irregular estrogen secretion, which plays a role in regulating body temperature.
Hot flashes can last from a few seconds to a few minutes, or even up to an hour. On average, they last between three and six minutes. They may occasionally be followed by tremors and shivering.
A variety of factors, including the following, can contribute to hot flashes:
- Hot, humid temperatures;
- Intense physical activity;
- Emotions (fear, joy, anxiety, excitement, etc.);
- Spicy foods;
- Caffeine;
- Alcohol;
- Hot drinks.
Other menopausal symptoms
Some women also report insomnia, irritability (mood swings), memory, attention, or concentration problems, anxiety, nervousness, and depression. In addition, symptoms such as vaginal dryness and decreased desire affect the sex lives of many menopausal women.
Lower estrogen accelerates the physiological process of bone demineralization, which promotes osteoporosis and can increase the risk of bone fractures and vertebral compression.
Good to know: Estrogen deficiency can also reduce bone mass, promote osteoporosis, and therefore increase the risk of osteoporotic fractures. The heart and blood vessels become more vulnerable to cardiovascular disease, while the skin and hair lose vitality.
It is also not uncommon for women to experience a period of depression. This life transition can also have an impact on mental health, and it is important to talk to health care professionals about it. For more information, see our article the effects of menopause on the brain.
Symptoms of menopause on the skin
Skin and menopause are linked. This period causes a decrease in estrogen, which directly affects the texture and elasticity of the skin. Result: Your skin becomes thinner, less supple and can lose its radiance. Dryness, accentuated by decreased sebum levels, weakens the natural protective barrier and encourages the appearance of fine lines. To preserve its comfort and appearance, targeted moisturizing and adapted care become essential during this transition.
What can you do to cope better with menopause?
It is estimated that only about 20% to 30% of women consult a health care professional when they experience symptoms or difficulties related to menopause. However, there are many ways to prevent or alleviate these symptoms and maintain your health and well-being.
Non-pharmacological measures and lifestyle modifications
The first way to reduce the inconvenience of menopause is to change your lifestyle. Here are some tips in this regard.
- Prioritize a healthy, balanced diet.
- Be physically active on a regular basis. Focus on stimulating activities that you enjoy, which will help motivate you.
- Maintain a healthy weight.
- Quit smoking.
- Learn how to better manage stress. A number of relaxation techniques can help.
- Allow yourself time for quality sleep and rest when you feel the need.
How to reduce menopause symptoms?
Menopause can bring discomforts such as hot flashes, night sweats or sleep disturbances. It is possible to better manage these changes and enjoy menopause by adjusting your lifestyle and exploring certain natural or medical solutions.
✓ Menopause treatments with drugs
Medication may be considered in cases of more severe symptoms that interfere with daily living or quality of life, or when non-pharmacological measures have not produced the desired results.
Estrogen-based hormone therapy is often a good option for managing menopausal symptoms. The decision to begin such treatment depends on many factors, including the woman's preferences, the presence of contraindications (such as a history of breast cancer or heart disease), the severity of symptoms, side effects, etc. Other non-hormonal treatment options may also be considered.
The risks and benefits of medication must be carefully weighed against each individual's specific situation. Do not hesitate to ask your doctor or pharmacist for advice on this matter.
✓ Over-the-counter menopause treatments
A variety of over-the-counter products can help relieve certain discomforts or symptoms of menopause, including headaches and occasional insomnia.
In cases of vaginal dryness, certain intimate hygiene products may prove useful. You can also use a vaginal lubricant during intercourse, or a vaginal moisturizer that lasts several days to maximize comfort. Over-the-counter medications are also available for vaginal yeast infections.
If you are considering using an over-the-counter product, ask your pharmacist for advice first.
✓ Natural products for menopause
Results from clinical studies suggest that certain natural products may relieve symptoms associated with menopause. Isoflavones, for example, are a group of phytoestrogens found in plants whose structure is significantly similar to human estrogens.
Phytoestrogens are found in legumes such as chickpeas, red clover, soybeans, and lentils, as well as in various supplements. Once again, talk to your pharmacist if you are considering purchasing this type of product.
✓ Adapting your diet
Your diet can play a key role in your transition to menopause and help alleviate discomfort. During this period, we recommend a balanced diet rich in whole grains, vegetables, fruit, flaxseed and legumes to support well-being and stabilize energy.
It is also important to make sure you get enough calcium and vitamin D to preserve your bone mass and reduce the risk of osteoporosis and osteoporosis fractures.
Beware: Caffeine and alcohol consumption can exacerbate hot flashes and night sweats.
Menopause in everyday life
How does a menopausal woman feel?
Menopause is a time when some women may feel liberated and can regain control over their priorities, reorganize their daily activities, and allow themselves more time for themselves.
Emotionally, this transition can bring up mixed feelings: relief, but also questions about body image, femininity, or vitality. Support and communication, whether with a health care professional, a spouse or a circle of friends, play an essential role.
Menopause is a unique experience and can represent a challenge, but also an opportunity to approach this new chapter with confidence and a renewed sense of well-being.
How to stay beautiful through menopause?
Taking care of yourself remains a priority. Good skin hydration, applying the right skincare products and maintaining a healthy diet help preserve your radiance and vitality. Regular exercise and quality sleep support not only outer beauty, but also inner well-being.
For more information on managing menopause, please talk to your pharmacist.
