Management Strategies for Perimenopause and Menopause

While menopause is a normal part of life, its symptoms can disrupt daily routines and overall well-being. Thankfully, there are many effective ways to manage these symptoms.

Menopausal hormone therapy (MHT)

Menopausal hormone therapy (MHT) is one of the most effective treatments for managing menopausal symptoms. It is a safe treatment for the relief of menopausal symptoms for healthy women. Although if you’ve had hormone-positive (oestrogen-receptor-positive) breast cancer you aren’t able to use MHT.

• Types of MHT:
  • Oestrogen MHT: Typically prescribed for women who have had a hysterectomy, as there is no risk of uterine cancer.
  • Combined MHT (Oestrogen and Progesterone): For women who haven’t had a hysterectomy, oestrogen and progesterone are used together, as progesterone reduces the risk of endometrial cancer.
• Benefits of MHT:
  • hot flushes
  • vaginal dryness
  • sleep disturbance with night sweats
  • joint pain
  • itchy skin
  • dizziness and vertigo

Non-Hormonal Medications

For women who cannot or prefer not to use MHT, non-hormonal medications are available to help manage symptoms such as hot flashes and mood changes. These include:

• Antidepressants: Certain low-dose antidepressants can help reduce hot flashes.
• Gabapentin: Originally used for nerve pain, it can also help relieve hot flashes.
• Clonidine: A blood pressure medication that may alleviate some menopausal symptoms.

Lifestyle Modifications

Adopting a healthy lifestyle can help alleviate many of the symptoms associated with perimenopause and menopause. Some helpful strategies include:

Dietary Changes

• Calcium and Vitamin D: These nutrients are crucial for maintaining bone health, particularly as estrogen levels drop. Try adding more calcium-rich foods to your diet like dairy, leafy greens, and fortified products, and don’t forget to get your Vitamin D, either through sunlight or supplements.
• Balanced Diet: Eating plenty of fruits, veggies, lean proteins, and whole grains is a top-notch way to keep your energy up, mood stable, and overall health in check.
• Limit Caffeine and Alcohol: Caffeine and alcohol might trigger hot flashes and night sweats. Cutting back or dropping them from your diet could help reduce these symptoms.

Regular Exercise

• Weight-Bearing Exercises: Activities like walking, jogging, and resistance training are particularly beneficial during menopause, as they help strengthen bones and reduce the risk of developing osteoporosis.
• Cardiovascular Exercise: Regular aerobic exercise is great for heart health, lifts your mood, and can help keep your weight in check.
• Yoga and Meditation: Yoga and meditation can help ease stress, boost sleep quality, and promote relaxation, potentially soothing some of the emotional symptoms linked to menopause.

Good Sleep Habits

Setting up a consistent sleep routine can improve your sleep quality. Try to go to bed and wake up at the same time every day, establish a soothing pre-sleep ritual, and make sure your sleeping area is cool and comfy to help ward off night sweats.

Stress Management

Using stress-reduction techniques like mindfulness, deep breathing, and relaxation exercises can help you handle the emotional and cognitive changes during menopause. Staying active with hobbies, connecting with loved ones, and keeping a social life can also boost your mental health during this transition.