Managing Menopausal Symptoms: Tips and Strategies for Women’s Health

Premenopause – Premenopause is the period before menstrual periods start to change. ‘It’s a misconception that you can’t experience menopause symptoms if you still have regular periods. This is indeed possible, because hormone levels are already changing before the menstrual cycle changes,” says Vredevoogd. Some women have trouble sleeping, others have tight breasts or don’t feel comfortable in their own skin. Read all about the last fertile phase of your life here.

Perimenopause – Your periods begin to change, as ovarian activity and the production of hormones such as estrogen and progesterone decrease. This may cause you to experience typical menopausal symptoms listed below. You can read all about perimenopause here.

Menopause – Menopause is defined as the period when a woman does not have a menstrual period for 12 consecutive months. This marks the end of a woman’s fertile phase and the beginning of postmenopause.

Postmenopause – After menopause, the woman enters the postmenopausal phase. This can take several years. During postmenopause, some menopausal symptoms may decrease, while other symptoms may worsen. The new health challenges can also be related to age. From complaints to physical changes: this is postmenopause.

What complaints are associated with menopause?

During menopause, women experience a wide range of physical and emotional complaints due to hormonal changes in their bodies. Out Research shows that these are the most common complaints about menopause Yes:

Angst

Up to 80 percent of women experience anxiety during menopause. Anxiety is therefore the most common symptom of menopause and can have a significant impact on women’s well-being at this stage of their lives. This anxiety can manifest itself in different ways, from mild anxiety to severe panic attacks.

During menopause, women often experience hormonal fluctuations, especially a decrease in estrogen. These hormonal changes can affect the nervous system and lead to feelings of fear and anxiety. In addition, other menopausal symptoms, such as hot flashes, insomnia and mood swings, can contribute to feelings of anxiety.

Tired

A total of 71.5 percent of women experience physical and mental fatigue during menopause. Many women suffer from fatigue due to sleep problems, hormonal changes and other physical symptoms. It is important to get enough rest and prioritize exercise self care to regain some energy, such as walking, yoga and relaxation exercises.

Sleep problems

Many women (61.2 percent) experience sleep problems during menopause, often due to hot flashes during the night, but also due to hormonal changes that affect the quality of sleep. It is important to maintain good sleep hygiene, such as creating a restful sleep environment and establishing a regular sleep schedule. In some cases, a consultation with a doctor may be helpful in dealing with sleep problems.

Irritability and mood swings

Hormonal changes during menopause can lead to mood changes, such as irritability. About 60 percent of women suffer from this around menopause. It is essential to give yourself enough time. For example, exercise regularly, eat healthy food and seek social support. Also, talk to a trusted friend or healthcare professional to express your feelings.

Hot drinks and night sweats

Hot flashes and night sweats are said to be the most common symptoms of pregnancy, but according to the study, these symptoms were reported by ‘only’ 36.7 percent of participants. These feelings of heat, on the other hand, can lead to excessive sweating and discomfort.

“Some women are very cold. That is also a way to break the body’s thermostat,’ says Beshay. Good sleep hygiene is what helps against hot flashes. Make sure you are rested before going to sleep, limit screen time to 2 to 3 hours before bedtime, use the bedroom only for sleeping, go to bed at the same time every day and get up at the same time every day and avoid sugar, alcohol and caffeine before bed.’ You can find more tips against hot showers here.

Joint and muscle discomfort

Joint and muscle discomfort are also common complaints that women may experience at menopause. “Estrogen acts as a collagen builder, helping to maintain flexibility in your tendons, joints, and muscles,” says Beshay. When estrogen levels begin to drop at menopause, your joints can become more prone to inflammation and wear and tear. Symptoms can range from mild pain and stiffness to more severe joint pain and muscle cramps.

It is important to continue with sufficient exercise, such as activities such as yoga or walking. Swimming is also a good form of exercise for joint pain. In addition, various nutrients can contribute to the reduction of joint pain (during menopause), such as omega-3 fatty acids, calcium and vitamin D.

In addition, according to Beshay and Vredevoogd, the following symptoms can also appear during menopause:

Weight gain

Hormonal changes during menopause can lead to changes in body composition. “During menopause your metabolism slows down. Your muscle mass also decreases and fat takes over,” said Beshay. It’s important to maintain a healthy lifestyle, including regular exercise (both cardio and strength training) and diet balanced to control weight gain and support the maintenance of muscle mass.

Dryness of the vagina and lower libido

“A lack of estrogens can also occur dryness of the vagina worries’, says Vredevoogd. It is important to communicate openly with your partner about your needs and concerns. Also when it comes to medical treatments that help relieve symptoms (vaginal).

Skin changes

Hormonal changes during menopause can also lead to changes in the skin, including dryness, loss of elasticity and wrinkling. It is important to maintain a good skin care routine, including hydration, sun protection and avoiding harmful habits such as smoking.

What can you do about menopausal symptoms?

“It is not contemporary to think that these menopausal complaints are part of it,” says Vredevoogd. According to her, there are several ways you can try to relieve these complaints. More moreover, it is perfectly normal to seek help when the complaints affect the quality of your life. Talk to others about your symptoms, not only your family doctor, but also the company doctor and your employer.’

What else can help? Well, adopting a healthy diet, regular exercise and avoiding harmful habits such as smoking and excessive alcohol can help reduce symptoms and promote a healthy lifestyle. In addition, women and their doctor may want to consider: hormone therapy and other medical treatments. Vredevoogd: ‘Sound the alarm if the complaints affect the quality of your life, for example because you can no longer do your job properly. Or that you have a short fuse, which really ruins the atmosphere in the house.’

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Corla Vredevoogd is a passionate gynecologist who passionately guides pregnant women and their partners during pregnancy and childbirth at Haaglanden Medical Center. She also likes to share her knowledge about the menstrual cycle and menopause. Her professional background includes training at Leiden University, followed by specialization at Leiden University Medical Center (LUMC), HMC Bronovo.

Mary Beshay is a holistic gynecologist who sees women at Haaglanden Medical Center (HMC) with all kinds of gynecological issues such as cycle disorders, abnormalities of the vulva and cervix, abortion and menopause. Her professional background includes training at Leiden University, followed by specialization at the Leiden University Medical Center (LUMC), HagaZiekenhuis with a Menopause distinction at the OLVG in Amsterdam.