By Lettecha Johnson

As a woman reaches middle age, the body prepares for the reproductive system to eventually shut down in the process known as menopause. Menopause symptoms, from hot flashes to brain fog to reduced libido, begin. However, there are several modern approaches to managing discomfort, such as diet adjustments, hormonal therapy, non-prescription medication, and cognitive behavioral therapy.

According to a 2024 study by Kingsberg et al. for Maturitas, as many as 76% of women with hot flash symptoms were prescribed hormone therapies. Since the symptoms and intensity of menopause can change, women should understand their options and how certain treatments can be tailored to their specific needs.

What Is Menopause?

Once a woman hasn’t had her period for 12 months, she is officially in menopause. The average age is 52 for this change of life, according to the Cleveland Clinic. It occurs as your ovaries stop reproducing because of your hormones. However, you may also have induced menopause from surgery or medical treatment.

The transitional period towards menopause can last several years, starting in a woman’s 40s, but some start earlier in their 30s. This transitional period is known as perimenopause, where a woman will begin to have menopause symptoms such as irregular menstrual cycles and hot flashes.

Once menopause happens, you’re now in the postmenopause phase for the rest of your life. While you no longer will have menopause symptoms, there are other health concerns women should be aware of, such as an increased likelihood of heart disease and osteoporosis from lower estrogen levels.

What Are Common Menopause Symptoms?

You may start seeing hormone imbalance symptoms during the perimenopause phase up to 10 years before menopause officially starts. These physical and emotional symptoms of menopause may include:

  • Hot flashes
  • Night sweats
  • Vaginal changes like dryness and irritation
  • Libido change
  • Mood swings, such as irritability
  • Brain fog or headaches
  • Racing heart
  • Physical changes like dry skin
  • Thinning hair
  • Urinary incontinence 
  • Muscle aches
  • Worsened PMS

However, what happens during menopause is different for every woman. As you go through this time of life, you may only experience some of the above symptoms, and they may occur at various degrees of intensity.

How Can I Get Menopause Relief?

Finding relief for menopause may start with making diet changes, meditating, and exercising. Many women also use professional therapy services, from hormone injections to cognitive therapy.

Diet and Lifestyle

Focusing on more balanced nutrition is one way to manage symptoms holistically, as you can manage weight and hormonal balance. A combination of foods high in calcium paired with vitamin D, phytoestrogens, and omega-3s is essential. 

These foods include:

  • Leafy greens
  • Fatty fish
  • Flaxseeds and nuts
  • Dairy
  • Legumes

Being menopausal is a perfect time to take long walks and enjoy low-impact exercises like swimming to strengthen muscles and bones. Meditation and yoga can help manage related stress.

Medication

Certain non-hormonal medications can help manage discomfort. Paroxetine, citalopram, and venlafaxine may help reduce hot flashes and their intensity, according to a 2017 study by Stubbs et al., for the Oklahoma State Medical Association. Some also use gabapentin for nerve pain.

Cognitive Behavioral Therapy (CBT)

Going through menopause can bring on stress and insomnia, but CBT can help women change unhelpful thought patterns and behaviors to get restful sleep. Schedule in-person or telepath sessions, and you can enjoy sleep improvement that lasts for months after you finish treatment.

Hormonal Therapy

Hormonal therapy is effective for helping with night sweats, vaginal dryness, and hot flashes. It works by delivering estrogen in the form of:

  • Gels
  • Creams 
  • Patches
  • Pills

Patches may go on the thigh or abdomen. Skin should be clean and dry, and not irritated.

Why Should I Use Bioidentical Hormones?

Bioidentical hormone therapy (BHRT) for women consists of hormones that are chemically identical to those produced by the human body. Your customized treatment may come with lower side effects than conventional hormonal therapy. 

This therapy option further differs from traditional hormonal care as it consists of plant-derived hormones that are usually tailored to a patient’s specific needs and hormone levels by a pharmacist. According to the Cleveland Clinic, 1 to 2.5 million women in the United States are using bioidentical hormone treatment.

In addition to menopause, bioidentical hormones can help treat other conditions, such as fibromyalgia and osteoporosis.

Frequently Asked Questions

What Is the Biggest Symptom of Menopause?

The biggest, most common symptom of menopause is hot flashes. These hot flashes may often include night sweats and show up as a sudden feeling of intense heat, sweating, and flushing, due to a woman’s now fluctuating hormone levels. 

These flashes are highly disruptive for sleep and daily life for women experiencing them. They occur because the brain’s temperature-regulating center is affected by the body’s decreased level of estrogen. Therefore, the body will react to minor temperature changes with heat and sweating.

What Are the Top 3 Vitamins for Menopause?

B vitamins, calcium, and vitamin D are among the top vitamins and nutrients to help manage menopause. They can help counter fatigue, mood swings, and osteoporosis risk associated with this life phase. 

Vitamin D is essential for absorbing calcium, which supports your bones’ ability to fight osteoporosis, as well as boosting immunity and improving your mood. B vitamins can help regulate stress and mood. Calcium is also essential for bone density, which can decrease during post-menopause.

Can Perimenopause Cause High Cholesterol?

Your total and LDL cholesterol levels do increase during perimenopause. However, these changes aren’t seen in pre-menopause or post-menopause stages, according to a KJIM study by Cho et al..

Take Charge of Women’s Hormone Health for Menopause Relief

As a woman’s body changes in middle age, she’ll have to manage menopause symptoms. From hot flashes to night sweats to possible weight gain, being menopausal can make life uncomfortable at times. Luckily, there are various modern treatments, from hormonal therapy, dietary adjustments, and cognitive behavioral therapy, to help ease the transition.

When women understand their treatment options, it can help them better prepare and enjoy this time of life as much as they would any other time.

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