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    Menopause symptoms and the best way to manage them

    Updated:17 Feb 2017 4:37 PM | Posted by
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    The symptoms of menopause are different for everyone and every woman is affected uniquely. Take a look at some of these simple tips for managing menopause symptoms to find a management plan that’s right for you…

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    Diet

    Maintaining a healthy and nutritionally balanced diet is more important during menopause while your body is undergoing significant changes, so try to limit your caffeine intake and drink at least 6 – 8 glasses of water a day. Ensure you get plenty of calcium rich foods into your diet by consuming low-fat dairy products. Eating low GI wholegrain breads, pasta and cereals can also help combat feelings of fatigue often experienced during menopause.

    Phytoestrogens

    Combat the loss of natural oestrogens during menopause and reduce menopause symptoms by consuming plant oestrogens, otherwise known as Phytoestrogens. Good sources of Phytoestrogens include soy beans, tofu, legumes, wholegrains and soy and linseed bread.

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    Physical Activity

    Exercise is important in maintaining your health, mood, weight and bones, so you should aim to get the recommended amount of thirty minutes per day. Walking the dog, taking the stairs and parking at the far end of the car park are great ways to sneak exercise into your day as well – every bit helps.

    Emotional wellbeing

    Mood can be affected during menopause due to the hormonal changes occurring in your body. If you experience irritability, mood swings or depressive mood changes you can try boosting your mood naturally with sunlight, physical activity, increased intake of omega 3 fatty acids and fish oil and enjoyable activities like reading, meeting up with friends or cycling. If your symptoms don’t improve you should speak to your GP about alternative treatments.

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    HRT

    HRT or Hormone Replacement Therapy may help to relieve the symptoms of menopause in some women, but there are also potential side affects involved, so if you’re considering HRT, speak to your GP about the benefits and risks involved.

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    Menopause symptoms products

    Left to right: Swisse Ultiboost Menopause Balance, HIVITA MENOSOY, Vagisil Daily Moisturising Fluid
     

    Has menopause affected you or someone you know? Do you have any other tips for managing menopause? 

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    53 Member Comments

    clearcrystalwater 4 Nov 2017 7:57 PM

    I've not had any real periods for two years and have had loads of hot flushes. Just the last three days I've had the weirdest migraines and I've never had these before! Seeing a doc on Monday. It was great to read through this article and these comments by bh members. So interesting how we are all so different.

    BeautifulJusty 11 Jun 2017 5:50 PM

    The sooner you eat well (from your 30s onwards) the easier it will be.

    scorpio5 16 Mar 2017 1:18 AM

    My periods stopped at 55 but night sweats started a few years earlier. Have been taking Sage tablets for a few years for hot flushes and night sweats and find that they help quite a bit.I notice the difference if I stop taking them. In winter the hot flushes come less often.

    Kassalee 11 Mar 2017 6:50 PM

    I've been using Ethical Nutrients Menopause and Hot Flush Fix supplement for 6 mths or so and I feel it helps. Still getting hot flushes but not as frequently - can't wait for hot weather to finish!

    Think stress makes symptoms worse - has been less frequent while on holidays.

    Have now gone 12 mths without a period so at 56 my GP can say I am menopausal.

    He didn't recommend HRT (can contribute to breast cancer) unless symptoms are unbearable - think I'm handling it ok so far.

    Important to have a good healthy diet, light exercise (walking for me) and remain positive and happy with life. Have my moments but I'm good.

    Once you have hit menopause there are other health issues to be aware of - not mentioned in this article - don't want to frighten us too much!

    Elunia 7 Jan 2018 1:23 PM

    I didn't know that HRT could contribute to breast cancer ... humm I guess it is for just extreme cases then.

    Petal 8 Apr 2017 4:16 PM

    My friend's mother had breast cancer after being on HRT. Medical professionals confirmed that it was the HRT that caused or greatly contributed towards the breast cancer.

    Shop A Everyday 11 Mar 2017 4:17 PM

    The vitamins look good, I think they would help a lot

    cityglenda 10 Mar 2017 1:36 PM

    Unfortunately menopause can start naturally as early as 35 years old. The symptoms that I really hate is night sweats and moodiness. I take Valarian to calm me down & it helps me get to sleep when my brain is in overdrive.

    jatz 9 Mar 2017 6:31 PM

    Having had a hysterectomy at age 35 I only hot flushes to deal with before the operation and well after the operation. It was only about last year that I don't get the hot flushes as much now. They do tend to stay around a LONG TIME.

    Great article BH......wish that had been around when I was going through it all.

    angelgun 8 Mar 2017 3:47 PM

    My periods have become irregular, I don't have any hot flushes but feel warm all the time and have a bit of anxiety which I managed with aromatherapy and exercise!

    misfortune8 8 Mar 2017 2:08 AM

    There's a thread on the beautyheaven forum about perimenopause, if anyone's interested: https://www.beautyheaven.com.au/forums/health-wellbeing/anyone-else-in-perio-menopause

    Get involved in the forum! It's a helpful & supportive (& addictive) environment.

    Yohanna 8 Mar 2017 2:01 PM

    Thank you for sharing, misfortune! Not there yet, but was interested to know all about it, as it is such an unknown subject and not much discussed about in community. In my former country that thing did not even exist, so if woman had issues (related with going trough menopause) , people considered it just an ageing 'crizis' and going 'mad' , need 'valium'...sad. Women were suffering alone, and did not know what was going on

    I have asked recently many women over 50 (at the yoga resort) to tell me when do usually women go trough it, an how they know they do....well reason was selfish...I was deciding if I should splurge on a menstrual cup LOL....as at my age, should I need it for that long hahaha

    misfortune8 9 Mar 2017 5:12 AM

    I believe in telling people my real age (50!) & I've been telling my sisters, nieces, friends & acquaintances that I've hit menopause. I'm hoping to combat the silence on these two taboos. As for menstrual cups, I was 47 when I first heard about them, then bought one. I LOVED IT for the two & a bit years I used it. I've also been raving about menstrual cups to my sisters, nieces, everyone & their dog, lol!

    Linda243 8 Mar 2017 12:18 AM

    I have had menopausal symptoms since my early 40's, I am now 55 years old & it still has not finished. My GP took me off the pill a year ago & put me onto a low dose HRT Femoston 1/10 which did little to reduce the sweats & mood swings, most disappointing was that my periods started again after years of barely having them. BUT a bonus by coming off the contraceptive pill I stopped experiencing swollen legs so finally the fluid is gone, my blood pressure was checked this week at 110 /80 which is the lowest it has been for years. Just this week my GP agreed to put me onto something stronger since it has been 12 months on the lower dose HRT & from the change of hormones levels from the pill to HRT I was in a lot more pain from Fibromyalgia & Arthritis plus my depression worsened. Hormones play a large part in much more than we realise & Menopause can happen at any age, you know your own body best so listen to any changes it might go through.

    Hayley644 7 Mar 2017 8:45 PM

    Interesting, am having a blood test to see if I'm pre menopausal.

    MelissaFay89 7 Mar 2017 4:15 PM

    Luckily not on the cards for me for a v long time

    sootyblack_14 7 Mar 2017 4:10 PM

    Great that BH is talking about this!!!

    ThisIsMe 7 Mar 2017 1:43 PM

    Not at that age yet but I am looking forward to it as hate my period!!

    Makeup Maven 7 Mar 2017 12:54 PM

    No symptoms because I am still having regular cycles at 52 :( . Last year my doctor even sent me for a bunch of tests and scans because he didn't believe I should still be having regular periods without any signs of peri-menopause. Everything was normal as far as hormones but the ultrasound showed fibroids (which I already new about) and a bulky uterus (which has nothing to do with age or menopause and probably has more to do with having endometriosis). My mother had a hysterectomy at 32 (the age I was having my first and only child) so I have no idea when to even expect menopause. I did some research and found the oldest woman to finally enter menopause was 62...let's hope I don't get that far.

    Freojen64 7 Mar 2017 8:12 PM

    I am 53 and my sister is 55 and both still regular. Enough already!

    Chrystalage 7 Mar 2017 11:54 AM

    Menopause has been a welcome relief from the stress of PMT and periods. But I am finding that my health needs to be a top priority now. Those weak spots not necessarily related to menopause have begun to surface. I also really need to watch the effects of stress on my health

    misfortune8 7 Mar 2017 2:55 AM

    I've got thyroid disease & I've been intolerant of even moderate heat since childhood: Sydney's just had its hottest summer on record, yet no hot flushes! I'm over the moon!

    Petal 8 Apr 2017 4:12 PM

    I also have thyroid disease and I cannot tolerate extreme heat or cold. I suffer greatly with both extremes.

    Temporary Princess 6 Mar 2017 9:59 PM

    I don't have to worry about this just yet, but it's something to look out for!

    Beauty Obsession 6 Mar 2017 6:09 PM

    Great article! I'm finding the older I get the more important good nutrition and movement are or my hormones can play havoc...i hope my symptoms are mild but if not it's good to know there are ways to alleviate symptoms

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