Tips to Improve Your Menopause Symptoms Naturally
If you are currently in menopause (or think you might be), you may be feeling overwhelmed with information on what you can do to help with menopause symptoms. There are so many articles and blog posts that focus only on hormone replacement medications, but there are many other things that you can (and should) be doing to manage your symptoms! In this post, I’m going to tell you about four important areas that you should focus on to help with menopause symptoms naturally!
1.Exercise
Along with many other unwanted changes that occur with menopause, a decrease in estrogen can often lead to weight gain and bone density loss. The good news is that exercise is a great solution to both of these problems! Most experts agree that there is not one perfect form of exercise, but a combination of cardiovascular exercise and strength training is best. When it comes to bone health, it is important that you are doing some sort of strength training or weight bearing activities (running, walking, dancing) to prevent bone density loss.
I always tell my patients that the best workout for you is one that you enjoy and will do CONSISTENTLY. Not only will consistent exercise help you lose weight and improve bone health, but you will likely find that it can help improve your mood and help you sleep better (we’ll talk more about that in a minute)!
2. Diet
Next let’s talk about that pesky, tell tale sign that you are headed into menopause…hot flashes! While we aren’t 100% sure what causes hot flashes, research suggests that decreased estrogen during menopause causes your body to become more sensitive to changes in body temperature.1 A great way to prevent hot flashes is to avoid food and drinks that might cause you to feel warm and end up triggering a hot flash. These might include spicy and fatty foods as well as alcohol and caffeine. Everyone is different though, so keep an eye out for dietary hot flash triggers that are specific to you!
3.Pelvic Floor
By now I’ve mentioned plenty of changes in your body that occur with decreased estrogen. In my (maybe a little biased) opinion, the changes that occur in your pelvic floor are one of the most important symptoms to work on. Women in menopause often have decreased pelvic floor strength and/or muscle overactivity as well as vaginal dryness that can lead to unwanted problems such as urinary leakage and pain with sex.
As a pelvic floor physical therapist, I often see women with these exact problems! While kegels and lubricant may seem like an easy solution, the truth is it’s a little more complicated than that (these may even make problems worse). If you are experiencing any of these issues, it’s important that you are evaluated by a pelvic floor specialist to learn more about what’s best for you and your body to optimize your pelvic health during and after menopause.
4. Sleep
Many of you already know how important sleep is for our physical and mental health, but during menopause a good night’s rest can be hard to come by. Studies show that 31-42% of perimenopausal women report insomnia symptoms.2 There are several things that you can do to improve your ability to fall and stay asleep, even without medication. It’s important to find a routine that works for you, and maintain it every day to get consistent sleep (yes, even on the weekends)!
A good bedtime routine might include:
Exercise during the day or a couple of hours before bed (avoid exercise within 1 hour before bedtime)
Meditation or belly breathing to calm your nervous system
Things to avoid for a couple of hours before bedtime
Caffeine (preferably no caffeine in the afternoon at all)
Alcohol
Afternoon Naps
Screen time (phone, TV, tablet)
Even if you are taking hormone medications, it is important to address each of these areas so that you are able to live your life without being held back by menopause symptoms. Of course, everyone is different and the changes you make should be specific to you. If you are currently in menopause or think you might be, now is the time to schedule an evaluation with a pelvic floor specialist to learn more about your body and what you can do to keep it healthy during menopause!
References
“Hot Flashes - Symptoms and Causes.” Hot Flashes, Mayo Clinic, 21 Aug. 2021, www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790. Accessed 2 Oct. 2022.
Ciano, C., King, T. S., Wright, R. R., Perlis, M., & Sawyer, A. M. (2017). Longitudinal Study of Insomnia Symptoms Among Women During Perimenopause. Journal of obstetric, gynecologic, and neonatal nursing : JOGNN, 46(6), 804–813. https://doi.org/10.1016/j.jogn.2017.07.011
