It might be a relief not to have a monthly period anymore, but that doesnt mean youre rolling out the red carpet to welcome the start of menopause.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy
This stage in life, defined as 12 consecutive months without a period, can bring a slew of undesirable symptoms of its own. From hot flashes to hair loss and vaginal dryness to difficulty sleeping, menopause (and the lead-up to it, called perimenopause) may present a mixed bag of new issues.
The internet is full of rumored remedies for menopause. How do you decide whats right for you? Menopause specialist Pelin Batur, MD, weighs in on which ones to try, what to skip and when to see a healthcare provider.
When it comes to menopause, the word remedies is a bit of a misnomer. It insinuates that menopause is a condition that can be cured which simply isnt the case. This is a natural stage of life, and everyone with ovaries will, at some point, go through it. But there are some things you can do to lessen its impact, especially if youre facing just one or two relatively mild symptoms.
If your symptoms arent too bothersome, you may be able to make do with lifestyle changes like getting better sleep, Dr. Batur says.
She shares a few more tips that can help you regain a sense of control over menopauses impact on your body and your life.
Adopting a menopause-friendly diet can go a long way toward relieving vasomotor symptoms like hot flashes and night sweats, and other menopause symptoms like bone loss.
You should also cut back on:
If youre not sure what to start, try the Mediterranean diet, a heart-healthy, all-in-one meal plan that focuses on lean proteins, whole grains and plant-based foods. One study showed that people who followed this diet were 20% less likely to experience hot flashes and night sweats than those who didnt.
Like other aspects of menopause, vaginal dryness is caused by a decrease in hormone levels. It can make sex uncomfortable or even painful but over-the-counter products like vaginal lubricants can help. You apply them before sex to decrease friction and chafing.
More people use lubricants during sex than not, and we should normalize that, Dr. Batur says. Try a water-based lubricant, which is unlikely to cause irritation or, for a longer-lasting effect, you might prefer a silicone-based lubricant.
Vaginal moisturizers can also help. You apply them regularly to your vagina, just like you put moisturizer on your face every day, to treat and prevent dryness.
When to talk to your doctor: If you cant solve vaginal dryness on your own, your doctor can prescribe a vaginal hormonal cream, vaginal ring or suppository to help. Treatments taken by mouth are also available. You dont need to suffer, Dr. Batur says.
Night sweats are vasomotor symptoms that occur at night essentially hot flashes that happen while youre asleep, often waking you up from your slumber in a pool of sweat. They can be incredibly disruptive to the sleep cycle, Dr. Batur confirms.
To deal with night sweats:
When to talk to your doctor: Night sweats can be a symptom of other health issues, so its important to ask your doctor to weigh in. There are more than 50 hormones in our body, and symptoms like night sweats arent always related to menopause, Dr. Batur says.
Stress plays a role in menopause symptoms like hot flashes, sleeplessness and weight gain. And one study found that premenopausal people who struggle with anxiety were up to five times more likely to have hot flashes than their counterparts who learn to manage anxiety.
It stands to reason, then, that getting a handle on stress may help with your hot flashes.
The data is still weak, but it makes sense, from an overall health perspective, to try to minimize your stress by practicing deep breathing and mindfulness, Dr. Batur advises.
When to talk to your doctor: Even if you know you should relieve stress, its not always easy to do especially if youre dealing with depression or anxiety, to boot.
Studies show that even people with no history of PMS, postpartum depression or hormonal sensitivity can develop anxiety and depression during menopause, Dr. Batur says. So if youre struggling to get a handle on your mental health, talk to your healthcare provider to figure out the best course of action.
They may recommend cognitive behavioral therapy, a structured form of psychotherapy that targets stress and anxiety and has been shown to relieve vasomotor symptoms like hot flashes.
Its normal to lose thickness, shine and volume as you age. And estrogen loss can also cause hair loss and thinning, further diminishing the thick mane you once had.
Though hormone therapy may treat tress troubles, its not the only way. You dont necessarily have to be on hormone therapy for hair loss, Dr. Batur says, You can fight it with other topical over-the-counter products.
Rework your regular routine to be sure youre taking the best care of your aging hair:
When to talk to your doctor: If your hair thinning is severe, ask your doctor if its OK for you to take biotinor iron supplements, or to massage 5% minoxidil (Rogaine) into your scalp once a day. They may also want to check your thyroid, iron and vitamin D levels to be sure its really menopause at the root of your mane issues.
You cant see this symptom in action, but its a big one: Menopause has a negative effect on your bones.
Estrogen is very important for bone development and maintenance of bone density, Dr. Batur explains. After estrogen loss, theres a pretty rapid drop in bone density, especially within the first five years.
To help boost your bone health, incorporate calcium-rich foods (think Greek yogurt, cottage cheese and tofu with added calcium sulfate) and foods rich in vitamin D (like salmon and canned tuna) into your diet. But dont start any supplements without the all-clear from your healthcare provider.
When to talk to your doctor: You cant remedy bone loss on your own. If youre in menopause or suspect youre approaching it, speak with your doctor about when a bone density test will be needed.
The placebo effect suggests that in some cases, your mind can be as powerful as treatment itself. And when it comes to menopause, thats not necessarily a bad thing.
For example, data shows that acupuncture does not consistently improve menopause symptoms but if you feel like youre benefitting, it cant hurt, either.
The placebo effect for menopausal symptoms is quite high, around 40%, Dr. Batur says. It makes sense. If negative energy going to your brain can drive hot flashes, why cant positive energy and the power of positive thinking help relieve them?
Just be careful about supplements that claim to relieve menopause symptoms. Theyre not regulated or approved by the U.S. Food and Drug Administration and may cause serious health problems. Speak with your doctor about any supplements youre considering, especially with respect to medication interactions and liver safety.
If your menopause symptoms become severe and start interfering with your everyday well-being say, you regularly wake up drenched from night sweats or your mood swings are unbearably miserable its time to check in with your healthcare provider.
When youre dealing with hormones, its important to be sure youre doing things safely, Dr. Batur says. If youre suffering, dont try to tackle things on your own. You really have to be an advocate for your health.
To learn more on this topic from Dr. Batur, listen to the Health Essentials Podcast episode What to Expect in Menopause. New episodes of the Health Essentials Podcast publish every Wednesday.
Go here to see the original:
6 Ways to Find Relief from Your Menopause Symptoms - Health Essentials
- Creatine and Caffeine: Benefits, Risks, Dosage - Health.com - April 16th, 2024 [April 16th, 2024]
- Fiber Supplements Are Once Again Popular But Pick The Right One | mindbodygreen - mindbodygreen - April 16th, 2024 [April 16th, 2024]
- The Ministry of Health Warns the Public Against Use of Food Supplements Manufactured by Kobayashi Pharmaceutical ... - Gov.il - April 16th, 2024 [April 16th, 2024]
- Study: Vitamin D and Calcium Supplements May Reduce Cancer Risk - Prevention Magazine - March 20th, 2024 [March 20th, 2024]
- Magnesium for Sleep: The Best Type, When to Take It and More - Good Housekeeping - March 20th, 2024 [March 20th, 2024]
- Food ingredients drive growth in beauty supplements - IngredientsNetwork.com - March 20th, 2024 [March 20th, 2024]
- Best Ozempic Weight Loss Alternative Supplements Money Can Buy (Top OTC Semaglutide Alternatives) - Vashon-Maury Island Beachcomber - March 20th, 2024 [March 20th, 2024]
- Can Fiber Help with Ozempic, Wegovy Side Effects? - Health.com - March 20th, 2024 [March 20th, 2024]
- Vitamin B12 and Magnesium: Benefits, Risks, Dosage - Health.com - March 20th, 2024 [March 20th, 2024]
- Taking a Daily Fiber Supplement Might Help Boost Brain Function in Older Adults - Health.com - March 20th, 2024 [March 20th, 2024]
- Moringa: Benefits, Side Effects And Risks Forbes Health - Forbes - October 22nd, 2023 [October 22nd, 2023]
- What to Know About California's New Law Banning Food Additives ... - Smithsonian Magazine - October 18th, 2023 [October 18th, 2023]
- How to Treat Iron Deficiency - The New York Times - October 18th, 2023 [October 18th, 2023]
- The Importance of Micronutrients for Optimal Health - Everyday Health - September 11th, 2023 [September 11th, 2023]
- How can companies stand out in the immune health category in 2023? - Nutritional Outlook - June 20th, 2023 [June 20th, 2023]
- Kemin's BetaVia Pure immune and gut health ingredient gains ... - Nutritional Outlook - June 20th, 2023 [June 20th, 2023]
- Steadfast Nutrition expands its portfolio with four supplements - Asia Food Journal - June 20th, 2023 [June 20th, 2023]
- Martyn Ford Reveals Food & Supplements of 10000 Calorie Diet for ... - Fitness Volt - June 20th, 2023 [June 20th, 2023]
- Nutrition & Longevity Experts Love This Metabolism Supplement ... - mindbodygreen - June 20th, 2023 [June 20th, 2023]
- Ric Flair Reveals Diet, Training & Supplements to Stay Jacked at 74 ... - Fitness Volt - June 20th, 2023 [June 20th, 2023]
- ADM licenses gut-health ingredient from Gnubiotics for pet food ... - Nutritional Outlook - May 18th, 2023 [May 18th, 2023]
- Global Sorbitol Market Report 2023: Increasing Demand for Non-medical Dietary Supplements Drives Growth - Yahoo Finance - May 18th, 2023 [May 18th, 2023]
- Fat-Soluble Vitamins: What They Are and How To Get the Most Out of Them - Health Essentials - May 18th, 2023 [May 18th, 2023]
- Six of the Best... food, treats & supplements - Dogs Today Magazine - May 18th, 2023 [May 18th, 2023]
- 9 Anti-Inflammatory Supplements Backed By Science Forbes Health - Forbes - May 18th, 2023 [May 18th, 2023]
- Dietary Supplements Market Size to Reach Globally with Growing ... - Digital Journal - May 18th, 2023 [May 18th, 2023]
- These 11 Vegan Vitamins Are Made With Fruits and Vegetables - VegNews - May 18th, 2023 [May 18th, 2023]
- Hemptown's Kirkman Subsidiary Named One of the 50 Most Admired Companies to Watch in 2023 - Yahoo Finance - May 18th, 2023 [May 18th, 2023]
- What is biotin? Foods to eat and if you should take it every day - USA TODAY - May 18th, 2023 [May 18th, 2023]
- Best vitamins to be taking as seasons change, according to health expert - Daily Record - May 18th, 2023 [May 18th, 2023]
- KITTEN YOGA RETURNS TO EAST BANK REGIONAL LIBRARY ... - Jefferson Parish - May 18th, 2023 [May 18th, 2023]
- 8 Best Fiber Supplements of 2023, Tested by Experts - Good Housekeeping - May 18th, 2023 [May 18th, 2023]
- FDA Passes the Buck (Back) to Congress for Legislative Solution on ... - JD Supra - May 18th, 2023 [May 18th, 2023]
- The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses, and Find Your True Well-Being - Next Big Idea Club Magazine - May 18th, 2023 [May 18th, 2023]
- Fruit And Vegetable Supplements: A 2023 Guide Forbes Health - Forbes - May 18th, 2023 [May 18th, 2023]
- FDA: SARMs not worth the health risk 'for a few extra likes' - NutraIngredients-usa.com - April 29th, 2023 [April 29th, 2023]
- Are Melatonin Gummies Safe? Here's What (Kinda Scary) New Research Says - POPSUGAR - April 29th, 2023 [April 29th, 2023]
- New paper discusses the rationale for proprietary blends in ... - Nutritional Outlook - April 29th, 2023 [April 29th, 2023]
- The Best Brain Supplements For Cognitive Health Forbes Health - Forbes - April 29th, 2023 [April 29th, 2023]
- Protein powders: Are they bad for your health? - BBC - April 29th, 2023 [April 29th, 2023]
- New Regulation on Turkish Food Codex Nutrition Claims Has Just ... - Lexology - April 29th, 2023 [April 29th, 2023]
- Selenium: Benefits, Side Effects, and More - Verywell Health - April 29th, 2023 [April 29th, 2023]
- FDA Warns of Use of Selective Androgen Receptor Modulators ... - FDA.gov - April 29th, 2023 [April 29th, 2023]
- Probiotic supplements may do the opposite of boosting Gut Health ... - WholeFoods Magazine - April 22nd, 2023 [April 22nd, 2023]
- Do hangover supplements actually work? - Nutritional Outlook - April 22nd, 2023 [April 22nd, 2023]
- Common Sense Health: Fish oil is the superhero of supplements - The Independent - April 22nd, 2023 [April 22nd, 2023]
- Red yeast rice nutritional supplements health benefits, risks ... - Chicago Sun-Times - April 22nd, 2023 [April 22nd, 2023]
- From forest to fork - All About Feed - April 22nd, 2023 [April 22nd, 2023]
- Could Certain Foods Help With Hot Flashes? - The New York Times - April 22nd, 2023 [April 22nd, 2023]
- Consumer interest in cognitive, immune health rising - Food Business News - April 22nd, 2023 [April 22nd, 2023]
- 15 Best Vitamin Brands of 2022: A Dietitians Picks - February 24th, 2023 [February 24th, 2023]
- Dietary supplements for weight loss - Mayo Clinic - February 24th, 2023 [February 24th, 2023]
- Emergency Food Supplements | DSHS - Washington - December 28th, 2022 [December 28th, 2022]
- Guidance & Regulation (Food and Dietary Supplements) | FDA - December 25th, 2022 [December 25th, 2022]
- Food Labeling & Nutrition | FDA - December 25th, 2022 [December 25th, 2022]
- Health & Food Supplements Information Service - HSIS - November 21st, 2022 [November 21st, 2022]
- Food Security Community Food Security Coalition - November 21st, 2022 [November 21st, 2022]
- Expert Voices: Diet and Nutrition for People With Parkinson's... - Parkinson's News Today - October 19th, 2022 [October 19th, 2022]
- The regulatory state of play of the sports and active nutrition sector - NutraIngredients.com - October 19th, 2022 [October 19th, 2022]
- The Digestive Health Supplements Market Is Set To Grow At A More Than 9% Rate Due To Rising Cases Of Digestive Diseases As Per The Business Research... - October 19th, 2022 [October 19th, 2022]
- FSAI highlights incidents, recalls and fraud in its annual report - Food Safety News - October 19th, 2022 [October 19th, 2022]
- Global Cannabidiol Legalization Trend to Shape the CBD Market's Future Growth - PR Newswire - October 19th, 2022 [October 19th, 2022]
- The FoodNavigator Podcast: Mood food for mental wellbeing how can the industry capitalise? - FoodNavigator.com - October 19th, 2022 [October 19th, 2022]
- NutraCast: How amendments in the 2023 Farm Bill could shape the hemp industry - NutraIngredients-usa.com - October 19th, 2022 [October 19th, 2022]
- South Korea starts year-long inspection of probiotics imported from US, Europe - NutraIngredients-Asia - October 19th, 2022 [October 19th, 2022]
- Nveda employs a variety of dietary supplements made of natural ingredients for a fit and healthy life - The Hindu - October 13th, 2022 [October 13th, 2022]
- Vitamin C Market to See Healthy Growth of USD 1,899.69 Million with Excellent Compound Annual Growth Rate of 7.60% by 2029, Size, Opportunities,... - October 13th, 2022 [October 13th, 2022]
- Global Microalgae Market to Reach $1.3 Billion by 2027 - GlobeNewswire - October 13th, 2022 [October 13th, 2022]
- Dietary supplements that are safe to take, which to avoid: experts - Insider - September 27th, 2022 [September 27th, 2022]
- 6 Best Fiber Supplements That Will Keep Your Gut Happy - CNET - September 27th, 2022 [September 27th, 2022]
- Do You Actually Need To Take A Multivitamin? The Answer May Surprise You - The Zoe Report - September 27th, 2022 [September 27th, 2022]
- Global overview for probiotics: Trends, markets, and harmonization - Regulatory Focus - September 27th, 2022 [September 27th, 2022]
- Combining Your Medication With This May Have "Life-Threatening Effects" - Best Life - September 27th, 2022 [September 27th, 2022]
- Aroma-Zone opens a new store in Paris and prepares to grow abroad - Premium beauty - September 27th, 2022 [September 27th, 2022]
- Fertility Supplements And Vitamins For Women: What You Need To Know - Forbes - September 27th, 2022 [September 27th, 2022]
- ITA offers webinar focusing on supplements and informed decision-making (part 1) - IHF - September 27th, 2022 [September 27th, 2022]
- Awards recognize the latest innovative pet food products - Pet Food Processing - September 27th, 2022 [September 27th, 2022]
- On-mind and on-trend: formulating products for cognitive well-being - Nutraceutical Business Review - September 27th, 2022 [September 27th, 2022]
- The #1 Sign You're Taking "Too Many Vitamins" Eat This Not That - Eat This, Not That - September 7th, 2022 [September 7th, 2022]
- Why Can't I Eat Grapefruit? Foods That Interact with Medications - Next Avenue - September 7th, 2022 [September 7th, 2022]