Navigating Menopause: Understanding the Most Common Symptoms

Menopause can be a roller coaster ride of symptoms. Let's look a little closer at the most common symptoms experienced during menopause and strategies to manage them effectively. By understanding the underlying mechanisms and implementing targeted lifestyle adjustments, women can embrace this new chapter with confidence and vitality.

1. Mood Swings: Riding the Emotional Roller Coaster

Menopause can bring about significant hormonal fluctuations, which may impact mood stability. Many women experience mood swings, characterized by sudden shifts in emotions ranging from irritability to sadness or anxiety. Serotonin, our feel-good hormone can drop during menopause and may be a big part of this symptom.  One important area to focus on in the support mood is actually our GUT! Did you know 80% of serotonin receptors are in our gut?  Eating a whole food diet, getting in probiotics through foods like yogurt, Keifer, sauerkraut or kombucha, and eliminating processed food can really support gut health which in turn improves mood and energy. 

2. Hot Flashes: Weathering the Heat

Hot flashes are perhaps one of the most well-known menopause symptoms. They are sudden, intense sensations of heat that can cause flushing of the face, sweating, and an increased heart rate. Hot flashes can be triggered by various factors, including stress, caffeine, and spicy foods. But the deeper underlying root cause is usually due to inflammatory changes, and changing sleep cycles.  Avoiding trigger foods helps, but addressing the root by focusing on an optimal sleep routine and eating an anti-inflammatory diet can settle hot flashes dramatically. 

3. Night Sweats: Disrupted Sleep Patterns

Night sweats are similar to hot flashes but occur specifically during sleep. They can lead to excessive sweating, drenched bedding, and disrupted sleep patterns. The root cause is the same as hot flashes, but to manage night sweats, it is beneficial to sleep in a cool environment, use moisture-wicking sleepwear, and keep a glass of water by the bedside. Additionally, practicing relaxation techniques before bedtime can promote better sleep quality and reduce night sweats...

4. Sleep Problems: Restoring Restful Nights

Menopause can often bring about sleep disturbances, such as insomnia or difficulty staying asleep. Hormonal changes, night sweats, and increased anxiety levels can contribute to sleep problems. Establishing a consistent sleep routine, getting sunlight exposure first thing in the morning, creating a comfortable sleep environment, limiting caffeine intake, and practicing relaxation techniques can support better sleep hygiene.

5. Weight Gain: Finding Balance

Weight gain is a common concern during menopause due to sleep problems, inflammation, and liver changes. Because of things like sleep disturbances and increased inflammation, women in menopause are the largest group to move out of consistent exercise which can contribute to weight fluctuations. Maintaining a balanced and nutritious anti-inflammatory diet, getting good sleep, engaging in regular gentle physical activity like walking, and seeking support from a healthcare professional or nutritionist can help manage weight gain effectively.

References:

American College of Obstetricians and Gynecologists. (2018). Menopause. Retrieved from https://www.acog.org/womens-health/faqs/menopause

The North American Menopause Society. (2021). Menopause 101: A primer for the perimenopausal. Retrieved from https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/menopause-101-a-primer-for-the-perimenopausal

Mayo Clinic. (2022). Menopause: Symptoms & causes. Retrieved from https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397