The most common symptoms of menopause include hot flashes, night sweats, vaginal dryness, difficulty sleeping, mood changes like irritability or anxiety, brain fog that affects concentration and memory, heart palpitations, headaches, urinary symptoms, and changes in sex drive or sexual satisfaction. These symptoms vary in severity for each woman. Over-the-counter and prescription treatments can help relieve many menopause symptoms.
For most women, menopause symptoms last around 7 years from your final period until 12 months of no periods. Some women have symptoms for a shorter time like a year or two. However, around 30% may battle symptoms for 10 years or more before, during, and after menopause ends. The duration of symptoms depends on factors like lifestyle, genetics, and health status.
The most effective menopause treatments are hormone therapy with low-dose estrogen, prescription medications for hot flashes and vaginal atrophy, mindfulness therapy, some herbal remedies like black cohosh, regular exercise, eating phytoestrogen foods like soy, avoiding triggers like caffeine and alcohol, keeping cool, and managing stress. The right treatment plan depends on your symptoms and risk factors.
Tips for managing troublesome hot flashes include layering lightweight, breathable clothing, using cotton sheets, keeping ice packs or hand fans on hand, avoiding triggers like warm rooms and hot food or drinks, using hormone therapy or medications, doing relaxing activities before bedtime, exercising regularly to improve vasomotor symptoms, and tracking your hot flashes to identify patterns and effective remedies.
Beneficial lifestyle changes include getting regular exercise like walking, yoga, or strength training to reduce hot flashes, fatigue, and mood issues, practicing stress-relieving activities like deep breathing or meditation, eating healthy foods like fruits and vegetables to maintain energy while avoiding triggers like spicy food, participating in social activities to combat isolation and depression, and limiting smoking, caffeine, and alcohol that can worsen symptoms for some women. Building healthy habits empowers you to feel your best during menopause!
