You might feel relieved that you don’t have to deal with a monthly cycle anymore, but this doesn’t mean to throw a red carpet for the menopause.
This phase of life is defined as 12 months without a menstrual cycle. It can cause a number of unwanted symptoms. Menopause, and the period leading up to it (perimenopause), can bring a variety of symptoms.
Internet is awash with rumored menopause remedies. What’s the best thing for you? Pelin Batur MD is a menopause specialist and offers advice on what products to try, which to avoid, and when to consult a healthcare professional.
Do natural remedies work?
The word “remedies”, when used to describe menopause is somewhat misleading. This implies that menopause can be cured, which is simply not the case. It is a normal stage of life that everyone will experience at some point. There are ways to reduce the impact of this condition, particularly if it is only a few mild symptoms.
Dr. Batur advises that if your symptoms are not too severe, you can make lifestyle changes such as getting more sleep.
She offers a few tips to help you take back control of the menopause and its impact on your life.
1. Balance your diet by changing your diet
A menopause friendly diet is a great way to relieve vasomotor symptom such as hot flashes, night sweats and other menopause symptom like bone loss.
- Calcium helps to keep your bones healthy and strong, especially when you start losing estrogen.
- Vegetables are beneficial for weight loss and bone health.
- Lean Protein can assist with weight loss and increase muscle strength.
- Soymay alleviate your Hot Flashes. But it’s better to get this from food, not supplements (like tofu, edamame and soymilk).
Also, you should cut back on:
- Alcohol.
- Caffeine.
- Sugar and fats processed.
- Spicy foods
- Simple carbohydrates
Try the Mediterranean Diet if you aren’t sure where to begin. It is a heart healthy, all-in one meal plan that emphasizes lean protein, whole grains, and plant-based food. According to a study, people who follow this diet are 20% less likely than others to experience night sweats and hot flashes.
2. Use a lubricant or moisturizer to treat vaginal dryness
vaginal drier can also be caused by a drop in hormone levels. vaginal moisturizers are available over-the-counter and can be helpful. They are applied before sex in order to reduce friction and chafing.
Dr. Batur explains that “more people use lubricants than do not and we should normalize this.” You can use a lubricant that is water-based, as it will not cause irritation. If you want a lubricant with a longer lasting effect, try a silicone-based one.
Vaginal moisturisers may also be helpful. They can also help. You apply them to your vagina regularly, like you would moisturizer to your face.
When you should talk to your doctor If your vaginal problems are not resolved by yourself, your doctor may prescribe a vaginal hormone cream, vaginal rings or suppository. There are also oral treatments available. “You do not need to suffer”, Dr. Batur said.
3. Reduce night sweats by taking measures
Night Sweats is a vasomotor symptom that occurs at night. They are essentially hot flushes which occur while you sleep, waking you from slumber. Dr. Batur confirms that they can disrupt the sleep cycle.
How to deal with night sweats
- Keep your bedroom cool during the night.
- Choose pajamas that are made from breathable fabrics like linen and cotton.
- Cooling gels can be used in pillows and mattress covers.
- Avoid triggers like caffeine and spicy food.
When you should consult your doctor:Night Sweats may be a sign of other health problems, so ask your doctor for advice. Dr. Batur explains that there are over 50 hormones within our bodies, and night sweats may not be related to menopause.
4. Stress reduction is important for overall health.
Stress can cause menopause symptoms such as hot flashes and sleeplessness. One study showed that people with premenopausal anxiety are up to five times as likely to experience hot flashes as their counterparts.
Then, it makes sense that reducing stress could help you with hot flashes.
Dr. Batur says that while the data are still lacking, it is a good idea to practice deep breathing and mindful to reduce stress.
When you should talk to your doctor about stress: Even if it’s obvious that you need to reduce stress, this is not always possible — especially if you are dealing with depression or anxiety.
Dr. Batur says that studies show even women with no prior history of PMS or postpartum depression can experience anxiety and depression at menopause. If you are struggling with your mental health and want to find a solution, speak to your doctor to determine the best way forward.
They may recommend cognitive-behavioral therapy, which is a structured psychotherapy aimed at stress and anxiety. It has also been proven to reduce vasomotor symptoms such as hot flashes.
5. You can prevent hair thinning by changing your hair care routine
As you age, it’s natural to lose volume, thickness and shine. hair loss, thinning and estrogen loss are all linked to loss.
Hormone therapy is not the only option for treating hair problems. “You do not have to use hormone therapy if you are experiencing hair loss,” says Dr. Batur. “You can combat it with other over-the counter topical products.”
Make sure that you are taking care of your hair by adjusting your routine.
- Avoid shampooing too frequently, as this can cause hair to become dry and brittle.
- Strengthen your hair with conditioners and volumizers.
- Avoid using heat on your hair every day. It can cause rapid hair loss.
When you should talk to your doctor:If hair loss is severe, consult your doctor about taking iron or biotin supplements or massaging 5% minoxidil into your scalp every day. Your doctor may want to test your iron, thyroid and vitamin D levels in order to confirm that it is menopause causing your hair loss.
6. Calcium and vitamin D are essential for bone health.
Menopause can have a negative impact on your bones.
Dr. Batur says that estrogen is essential for maintaining bone density and bone development. After estrogen loss, bone density drops rapidly, especially in the first five year.
Include calcium rich foods in your diet (think Greek yogurt and cottage cheese with calcium sulfate added) as well as foods high in vitamin D, such as salmon and canned tuna. Do not start taking any supplements before consulting your doctor.
When you should talk to your doctor about bone loss: You can’t stop it on your own. Speak to your doctor if you are in menopause, or you suspect that you may be approaching it.
Is this the placebo effect?
The placebo effects suggest that your mind may be just as powerful in certain cases as the treatment itself. When it comes to the menopause, this is not necessarily a negative thing.
Data shows, for example, that Acupuncture doesn’t consistently improve symptoms of menopause — but it’s not harmful if you think you are benefiting.
Dr. Batur states that the placebo effect is high, at around 40%. It makes sense. Why can’t positive thoughts and energy help reduce hot flashes?
Be cautious about supplements that claim they can relieve symptoms of menopause. These supplements are not approved or regulated by the U.S. Food and Drug Administration and can cause serious health issues. Talk to your doctor before taking any supplements, particularly if you are concerned about liver safety or medication interactions.
Natural remedies don’t always work
When your menopause symptoms are severe and begin to interfere with your daily life — for example, if you wake up every night drenched in sweat or if your mood swings become unbearable — it is time to consult your doctor.
Dr. Batur advises: “When dealing with hormones it is important to do things safely.” Don’t take on the problem alone if you are suffering. “You have to fight for your own health.”
Listen to Dr. Batur’s Health Essentials podcast episode “What To Expect in Menopause.” The Health Essentials podcast publishes new episodes every Wednesday.
