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The 10 Symptoms of Menopause - What Can Help
I'm panicking! I'm HAPPY. No, I'm furious – or am I?! Many women are shocked by their first menopause symptoms, which are often confused with other conditions like depression or joint problems. Here's a list of the most common symptoms you should know about.
The Sweat Panic a.k.a. Hot Flushes
It's so hot! Or is it? Hot flushes affect around 80% of all women.
Due to hormonal changes, your body thinks it's overheating. The reaction can be triggered by things like sugar, caffeine, alcohol, and spicy food.
So, if you're experiencing hot flushes, it might be a good idea to avoid these triggers. And perhaps invest in a fan. Other helpful tips include avoiding synthetic clothing, wearing several thin layers, and cooling down with cold food or a shower.
Poor or No Sleep
How can I not sleep when I'm so ridiculously tired?!
Sleep problems can come and go for several years after your periods have stopped. A lack of sleep isn't just frustrating and difficult to manage; it can lead to irritability, anxiety, fatigue, and drowsiness, and so on.
If you're finding it hard to sleep, we advise seeking help. Things you can do yourself include avoiding alcohol or caffeine before bedtime. You should also exercise, get some daylight exposure, and try to establish a regular sleep routine.
Weight Gain
Weight goes up, mood goes down – fun! Not.
One reason for weight gain is the hormonal imbalance in the body, which can lead to more fat being stored around the stomach and waist. Due to reduced energy levels, some people exercise less, leading to a decrease in muscle mass, which in turn slows down the metabolism.
So, is it a lost cause? No. By eating well and ensuring you exercise regularly, you can take control of parts of this phase. Also, try to avoid stress and make sure you get enough sleep.
Mood Swings
I love you! No, I hate you! Is it PMS? What's happening?!
You suddenly experience mood swings, anxiety, irritability, brain fog, and general difficulty coping with everyday life. Feelings of sadness and a lack of motivation can result in emotional outbursts, and your changing body can affect your self-confidence. It's like PMS on steroids.
Here too, a healthy lifestyle can work wonders — eat well, drink water, and engage in a calming activity like yoga or reading a book. Some people also find CBT (Cognitive Behavioural Therapy) helpful for anxiety.
Vaginal Dryness & Reduced Libido
It hurts. You have no desire. You feel alone.
Vaginal dryness can be incredibly uncomfortable and affect your quality of life. The vagina can feel sore during sex and in general, which can cause itching or an increased need to urinate. You may also be more prone to urinary tract infections.
This might be a problem that's difficult to seek help for — but there's no reason to suffer in silence. Treatments are available, such as locally acting oestrogen which can be bought over the counter at a pharmacy. Speak to your gynaecologist.
Headaches & Migraines
Your lifelong enemy changes its form.
Some women may find their headaches ease, while others might experience more frequent or severe headaches during this time. Women who suffer from migraines may also find their headaches worsen during menopause. This is due to hormonal fluctuations.
Avoid stress and dehydration, and try to identify what usually triggers your headaches (heaven forbid it's chocolate, cheese, coffee, red wine, etc.). You can also take headache tablets.
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Overwhelming Fatigue
You just can't cope – one of the most debilitating symptoms.
Although lack of sleep makes you tired, your energy levels can drop drastically due to decreased oestrogen levels. On top of that, you have the stress of children, ageing parents, a career, and family life, making it even harder to take care of yourself. It's no wonder you're tired!
This is where it becomes extra important to focus on yourself and your needs. Besides avoiding stress and exercising/eating well, we advise you to seek help — and talk to your loved ones!
Irregular Periods & Period Pain
Your menstrual cycle goes bananas and you don't understand a thing.
Women can experience irregular periods for several years — anywhere from 2 to 10 years — before they stop completely. Once again, hormone levels are the culprit. But other factors like stress and high caffeine intake can also disrupt your natural cycle. And remember, it's still possible to get pregnant during perimenopause.
To create some stability during this period, you should avoid stress — make sure you get support in your daily life and try to get enough sleep.
Memory Loss or Brain Fog
When you think you've lost your mind, or just lost everything in general.
You've suddenly forgotten all your passwords, or your mind goes completely blank during an important meeting. And you're at the peak of your career. Panic! Decreased sex hormone levels cause these memory changes, difficulty thinking, and problems with concentration.
Stress management, physical activity, staying hydrated, a good diet, and mental exercises are things that can help here. It might also be a good idea to talk to your employer and partner to get the right support. And write lists!
Aching Joints
You feel like you're 90 years old after carrying the family's shopping bags.
Aching joints, or arthralgia, is another common symptom of menopause. Hips and knees, hands and fingers, and the neck and shoulders are often affected, but any or all joints can ache. Train smarter and try to incorporate yoga or other mobility exercises. Calcium, Magnesium, and Vitamin D are also recommended, along with a healthy diet.
More menopause symptoms you might experience:
Fatigue
Hot flushes
Dizziness
Reduced libido
Mood swings
Irritability
Hair loss
Weight gain
Heart palpitations
Bloating
Headaches
Tinnitus
Bladder weakness
Poor memory
Irregular periods
Itchy skin
Nausea
Joint pain
Anxiety
Brittle nails
Digestive problems
Incontinence
Low mood
Cystitis
Vaginal dryness
Difficulty concentrating
Osteoporosis
Emotional changes
Depression
Insomnia
Aching muscles
Tender breasts
Heavy bleeding
Skin changes
Panic attacks
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