YOUR HEALTH TRUTH

Dear Menopause, When Will You Go Away?

Sep 10, 2023

5 Common Symptoms of Menopause

>> Hot Flashes & Night Sweats

Hot flashes and night sweats are among the most common menopausal woes. In fact, about 75% of women above 50 actually experience hot flashes during menopause.

Hot flashes are those sudden and unpredictable feeling of heat and warmth throughout the entire body, you might feel like your body temperature is on a rollercoaster ride. Depending on individuals, hot flashes can be as fleeting as 30 seconds or drag on for as long as five minutes.

Some women also experience hot flashes at night, which are commonly known as night sweats. Unfortunately, your body might struggle to return to its normal state after this sudden energy surge, making it tough to get back to sleep. Even if a woman does manage to drift off quickly, the frequent awakenings and discomfort can seriously dent the quality of her sleep, leaving her fatigued the next day.

Typically, hot flashes and night sweats stick around for about seven years but can persist for over a decade.

>> Joint Pain

Many women tend to experience discomfort and soreness in their joints and muscles as they approach menopause. This decline in mobility and flexibility, especially in the hips and knees, can be 1quite incapacitating.

Joint pain is a prevalent symptom during menopause, impacting numerous women as they grow older. A study involving over 8,000 women who were going through menopause discovered that more than 60% of them reported experiencing muscle and joint aches.

Menopausal women are also at a heightened risk of developing osteoarthritis, particularly in the hands. Osteoarthritis, a condition resulting from wear and tear on the joints, causes swelling, stiffness, and pain in the affected joints.

The primary reason for joint pain is due to hormonal fluctuations, with estrogen playing a vital role in maintaining joint fluid levels. Other factors such as weight gain, can put added strain on the joints, and inadequate hydration can lead to stiffness too.

>> Weight Gain

Like many women, you may observe weight gain even without any changes in your diet or lifestyle. So, why do women tend to put on weight during menopause?

Well, estrogen plays a crucial role in promoting muscle mass, which in turn affects your metabolism. With lower estrogen levels, you're more prone to experiencing a drop in metabolism during both perimenopause and post-menopause. This means your body is burning lesser calories now.

During menopause, the decline in estrogen levels tends to encourage the accumulation of fat around the abdomen, particularly visceral fat. This type of fat is linked to issues like insulin resistance, type 2 diabetes, heart disease, and various other health concerns.

Additionally, several other factors can contribute to weight gain after menopause. Postmenopausal women tend to engage in less physical activity than they did in their younger years, resulting in lesser calories burned and higher muscle loss.

>> Insomnia

Menopausal symptoms tend to vary from one woman to another, both during the peri-menopausal phase and throughout menopause itself, sleep-related issues are quite common, with sleep disorders impacting approximately 39% to 47% of women during peri-menopause, and 35% to 60% of women post-menopause.

You should have guessed it by now, a decline in estrogen and progesterone can trigger various adjustments in your daily life, especially affecting your sleep patterns. This is partly because progesterone is a hormone that aids in promoting sleep.

Hot flashes and night sweats can also create challenges when it comes to getting a good night's sleep. According to studies, about 61% of menopausal women grapple with sleep-related problems. These difficulties in sleeping can lead to other issues, such as daytime drowsiness, fatigue, poor memory and focus.

>> Mood Swings

Menopause can sometimes give you the sensation of being stuck in a perpetual state of PMS (premenstrual syndrome). It's important to note that this doesn't necessarily indicate any underlying issues; rather, it's a common aspect of the menopausal experience. Emotional changes often accompany perimenopause and menopause. Some of these emotional shifts you might observe include:

- Irritability and anger

- Feelings of melancholy

- Decreased confidence and self-esteem

- Anxiety

- Memory lapses and difficulties with concentration

- Fatigue

- Mood swings

If you find yourself feeling irritable or sad, menopause could be a contributing factor, but there are various other factors that can elicit these emotions. While menopause itself doesn't cause depression, research suggests that approximately 20% of women experience depressive symptoms during this phase, especially if they've dealt with depression at other points in their lives.

6 Ways to Combat Menopause Symptoms

1. Gut health is important!

Maintaining a healthy gut is crucial for your overall health and well-being, so it's important to pay attention to the foods you're consuming that may be negatively impacting it. Here are five common foods that can ruin your gut, and what you can do to fix it.

• Processed foods are often rich in sugar, salt, and unhealthy fats while lacking the essential nutrients required for your gut's proper functioning. These items can upset the balance of gut bacteria, causing inflammation, bloating, and other digestive problems. To address this issue, aim to reduce your consumption of processed foods and choose whole, unprocessed alternatives, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Artificial sweeteners like aspartame and sucralose can disrupt the balance of gut bacteria and trigger inflammation and digestive issues. Sugar, in any form, can potentially harm gut health, not just refined white sugar. Research indicates that individuals on high-sugar diets reported increased constipation and compromised overall gut function. To address this, consider limiting your intake of artificial sweeteners and opting for natural alternatives like honey, maple syrup, or stevia.
• Gluten, a protein found in wheat, barley, and rye, can pose difficulties for some people in terms of digestion, leading to inflammation and gut lining damage, which may result in conditions like celiac disease or non-celiac gluten sensitivity. Recent studies have reinforced gluten's negative reputation, demonstrating that it can cause stomach discomfort, bloating, and fatigue in individuals without celiac disease. Moreover, adopting a gluten-free diet has been shown to reduce insulin resistance, inflammation, and the risk of weight gain or obesity. To address this, consider removing gluten from your diet and opting for gluten-free alternatives such as rice, quinoa, or potatoes.
• Dairy products can be problematic for individuals with lactose intolerance or a milk allergy, resulting in symptoms like bloating, gas, and diarrhea. Even if you don't have lactose intolerance, dairy may not be the best choice for maintaining stomach health. Research suggests that dairy consumption can alter the bacterial composition of the gut within a short period, promoting strains associated with intestinal issues and inflammation. To address this, contemplate eliminating dairy from your diet and selecting non-dairy options such as almond milk, coconut milk, or soy milk.
• Fried foods are high in unhealthy fats, which can trigger inflammation and damage the gut lining, potentially leading to conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). To tackle this issue, consider removing fried foods from your diet and favoring healthier cooking methods like baking, roasting, or grilling.

2. Light exercises to relieve joint pain

Experiencing joint pain can suddenly make you feel much older than you actually are, but the good news is that there are lifestyle adjustments you can make to manage the changes happening in your body. You don't have to endure the discomfort and feel prematurely aged. There are various ways to alleviate menopause-related joint pain.

• Yoga and Meditation: Because every woman's experience of menopause is unique, your approach to finding relief should be tailored to your specific symptoms. Utilize a relaxation method that suits your preferences, whether it's deep breathing exercises, yoga sessions, or meditation practices. Engaging in supported and restorative yoga poses may provide some relief. Yoga also contributes to physical relaxation by enhancing your flexibility and stretching abilities, potentially easing muscle aches and joint discomfort.
• Swimming: Swimming is an excellent choice for strengthening your joints and muscles without subjecting them to excessive strain. It's a safe and effective way to increase physical activity levels while helping to manage menopause symptoms. Swimming not only enhances flexibility, muscle strength, and respiratory endurance but also enhances balance.
• Walking: Regular physical activity helps maintain well-lubricated joints, enabling smoother and less painful movement. Walking can assist in maintaining or shedding weight, reducing the load on your joints during menopause. Additionally, it benefits your cardiovascular and bone health.
• Stretching: Joint pain often worsens after periods of inactivity. Stretching is a helpful remedy to rejuvenate stiff joints and enhance flexibility. Regularly stretching your arms, legs, and hips can keep your joints well-lubricated, reducing stiffness and discomfort. Remember to allocate time after each workout to stretch your warm and receptive muscles effectively.

3. Ingredients that are helpful for menopause relief

4. stay hydrated

Maintaining proper hydration isn't just essential for your overall well-being; it can also play a role in managing your weight effectively. Water naturally acts as an appetite suppressant, promoting a sensation of fullness and satisfaction. If you ever experience symptoms like headaches, mood swings, persistent hunger, or difficulty concentrating, it could be a sign of mild dehydration. Increasing your water intake may be a simple solution to address these issues.

According to a scientific publication in the Journal of Obesity, boosting your water consumption has been linked to weight loss among overweight and obese adults. Drinking water can enhance your calorie-burning process, scientifically referred to as resting energy expenditure. In adults, research has demonstrated that resting energy expenditure can surge by 24% to 30% within just 10 minutes of water consumption, a boost that persists for at least 60 minutes.

Water intake not only aids in calorie burning but also reduces cravings for food. By replacing sugary beverages with water, you can lower your calorie and sugar intake significantly. To ensure you remain adequately hydrated, consider keeping a water bottle with you and aim to consume a minimum of eight cups of water daily. Additionally, incorporating water-rich foods such as fruits and vegetables into your diet while limiting sugary drinks like soda and fruit juice can contribute to your overall hydration goals.

5. superfood to accelerate your weight loss goal

While exercise and adopting a healthy lifestyle are pivotal for weight management, there exist delectable and nutritious foods that can lend a helping hand.

• Leafy greens such as spinach, kale, collard greens, and Swiss chard stand as nutritional powerhouses that can make a significant difference during menopause. These greens, low in calories and abundant in essential vitamins and minerals, particularly calcium and vitamin K, play a vital role in bone health maintenance—an essential concern during menopause when osteoporosis risk heightens. Their ample fiber content supports digestion and helps you feel satiated, reducing the urge to overindulge. Cooking Method: You can quickly prepare a nutritious side dish by sautéing a mix of spinach, kale, and Swiss chard with a drizzle of olive oil and garlic. Alternatively, toss various greens in a balsamic vinaigrette for a refreshing salad.
• Fatty fish like salmon, mackerel, and sardines are not only appetizing but also rich in omega-3 fatty acids. These essential fats offer numerous health benefits, including inflammation reduction and support for heart health. Given that menopause can lead to inflammation-related weight gain due to decreased estrogen levels, incorporating omega-3 fatty acids can counteract this effect and invigorate your metabolism. Cooking Method: Enjoy a heart-healthy dinner by grilling or baking a succulent salmon fillet with a splash of lemon and a dash of herbs. Alternatively, craft a quick and easy lunch by preparing a delightful tuna salad with canned tuna, olive oil, lemon juice, and diced vegetables.
• Greek yogurt, a creamy and nutrient-rich food, boasts probiotics, calcium, and protein—a trifecta for menopause weight management. Probiotics are renowned for fostering gut health, which can positively impact weight management and reduce bloating. Yogurt's calcium content supports bone health, while its protein keeps you feeling full and satisfied, curbing unnecessary snacking. Cooking Method: Elevate your morning meal by adding a dollop of Greek yogurt to fresh fruits, nuts, and a drizzle of honey. Alternatively, use it as a base for nutritious smoothies by blending in your favorite fruits and vegetables.
• Berries like blueberries, strawberries, raspberries, and blackberries are a natural source of antioxidants and fiber. Antioxidants shield your cells from free radical damage, particularly beneficial during menopause when hormonal fluctuations may increase oxidative stress. With their fiber content aiding digestion and regulating blood sugar levels, berries emerge as ideal allies against weight gain.Cooking Method: Create a satisfying breakfast by combining various berries with Greek yogurt or oatmeal. For a refreshing and nutritious treat, blend berries with a splash of almond milk to craft an antioxidant-rich smoothie.
• Nuts, including almonds, walnuts, and pistachios, serve as delightful and nutrient-dense snacks, offering healthy fats, protein, and essential minerals. Hormone balance becomes a priority during menopause, and nuts provide valuable nutrients to support this endeavor. Their healthy fats can also assist in mitigating belly fat, a common concern during menopause. Cooking Method: Roast a handful of mixed nuts with a pinch of sea salt for a crunchy and gratifying snack. Moreover, enhance your salads, yogurt, or oatmeal with chopped nuts to introduce texture and added nutrition.

6. Set a realistic goal and take one step at a time

Taking a big step towards shedding those extra pounds or changing your diets may leave you feeling more demoralised than before. So it is to define your weight loss objectives accurately. For lasting results, it's essential to focus on both your dietary choices and physical activity. Your weight loss targets should be practical, measurable, feasible, and within reach. Keep a journal with you at all times to document your progress and accomplishments. This journal will not only allow you to make necessary adjustments if things don't go as planned but also serve as a motivational tool to keep you on track.

Embarking on a daily journaling routine can be an excellent method to express your thoughts, emotions, and plans as you embark on your weight loss journey. I recommend starting by clarifying the reasons behind your decision to begin this journey. What motivates you to shed those pounds? Is it to fit into your favorite outfit, look stunning for an upcoming vacation, or have more energy while playing with your children or grandchildren?

Delve deep into your motivations, document everything, and make it a habit to check your journal daily to assess your progress and record your feelings as you move forward. Your journal will serve as a wellspring of inspiration and a space for self-reflection.

WRAPPING UP...

Every woman will go through menopause at some point, and although it's a natural process, it can still be perplexing or even unsettling for some.

With this information, you can now take measures to minimize your chances of encountering these menopause symptoms. Prioritize your well-being, and best of luck!