Hormones ebb and flow throughout life, especially in response to major physiological changes like puberty, menstruation, and pregnancy. However, some of the most challenging hormonal changes occur later in life, during peri-menopause and menopause.
During these years, the female body goes through drastic changes as it gradually loses its ovarian follicular function. These changes are natural, but that doesn’t make them a walk in the park.
Whether you think you’re entering peri-menopause or you’re in the full throes of menopause, it’s important to recognize what’s normal and what’s not. Here are some of the ways menopause-related hormonal changes can impact your overall health and what you can do to minimize unwanted symptoms.
Menopause is the natural biological process the female body goes through while transitioning from childbearing to non-childbearing years. If you’ve missed your menstrual period for 12 consecutive months (not as a result of taking birth control), you can receive an official menopause diagnosis.
Most women enter menopause sometime in their 40s or 50s.
During menopause, it’s natural to experience some health changes related to changing hormone levels. During these years, the ovaries produce less of the female sex hormones progesterone and estrogen. Steadily declining estrogen can lead to vaginal dryness, hot flashes, thinning hair, and other unpleasant symptoms.
Similarly, declining progesterone can cause symptoms like increased anxiety, irregular periods, and sleep disturbances. Here are some of the common health impacts associated with menopause and what you can do to minimize your symptoms.
Urinary tract infections (UTIs) frequently become more common during menopause. Falling estrogen levels can change the vaginal lining and create an environment that makes it easier for harmful bacteria to thrive. This, in turn, can increase the risk of chronic UTIs.
If possible, prevent UTIs from developing in the first place by staying hydrated and taking a quality UTI supplement. Look for preventative supplements that contain proanthocyanidins from cranberry juice extract.
Research shows that proanthocyanidins can significantly reduce the risk of UTIs in females. If you continue developing UTIs despite your preventative efforts, talk to your healthcare provider.
Progesterone and estrogen both play key roles in quality sleep. As their levels decline, sleep disturbances commonly arise. Some common sleep issues associated with menopause include insomnia, night sweats, and frequent nighttime urination. These symptoms can make it extremely difficult to get adequate sleep at night.
Some women may decide to try hormone replacement therapy (HRT) if their sleep disturbances are severe. Others may prefer to combat their symptoms using more natural remedies. Talk to your doctor to see what they suggest for your situation.
If you’d rather not use HRT, try wearing loose clothing to bed and keeping your bedroom at a cool temperature. You should also avoid eating foods that cause stomach upset before bed and maintain a regular bedtime schedule.
Weight gain is yet another common symptom associated with menopause. The hormonal changes that occur during this phase of life make weight gain more likely (especially around your abdomen). You may also discover that you can no longer eat whatever you want and maintain your svelte shape.
Menopause often necessitates healthy dietary changes. This can be annoying, but will likely have a positive impact on your overall health.
If you can no longer button up the pants you wore last month, it’s time to make some changes. You may need to start counting your calories and swapping processed foods for healthier whole foods.
Consider adding more fiber to your diet to facilitate good digestion since menopause can cause things to slow down. Don’t forget to stay physically active and include aerobic, strength, and resistance training in your weekly regimen.
Does it feel like your mood bounces all over the place and is totally outside of your control? Mood swings are some of the most challenging symptoms associated with menopause.
You can thank low estrogen levels for your newfound ability to rapidly switch from laughter to tears at the drop of a hat. Menopausal hormone shifts can also lead to depression, anxiety, and other psychological disturbances.
If you feel like your emotions are controlling you instead of the other way around, there may be a few things you can do. You could try hormone therapy or pick up relaxing activities like Yoga or meditation.
Some women find that increasing outdoor exercise provides a natural mood boost and helps them cope. In severe cases, consider talking to your healthcare provider about antidepressants or anti-anxiety medications.
Hormonal fluctuations associated with menopause can have big impacts on your physical and mental health. This is a challenging phase of life, but the good news is that countless women before you have made it through. You can, too!
The above tips can help you manage common menopause symptoms so you can focus on thriving instead of just surviving.
Disclaimer: The above references an opinion of the author and is for information purposes only. This article is not intended for people living in countries where the usage of the substance mentioned in this post is illegal. Respect the law in your country and/or state. Always seek advice from a qualified professional in the relevant field.
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