Menopause is a natural phase of life, marked by the end of having menstrual cycles. It can cause various symptoms, and these symptoms vary from person to person. As we move from perimenopause to postmenopause, our symptoms and how we manage them may change.
There are many ways to ease menopause symptoms — from changing your lifestyle to using menopause hormone therapy (MHT) (previously called hormone replacement therapy (HRT)). It's crucial to talk to your doctor (or with a telemed provider) about the best treatments for you.
Prescription treatments for menopause
Some treatments need a healthcare provider's prescription and management. These can include:
Systemic hormone therapy
This treatment involves taking a higher dose of estrogen to treat common symptoms of menopause. It’s available in many forms, such as pills, skin patches, vaginal rings, gels, vaginal creams, or spray foams. For those with a uterus, progesterone is added to protect the uterine lining. Discuss the benefits and risks with your doctor.
Low-dose vaginal estrogen
This option minimizes estrogen absorption. That can make it ideal for treating localized symptoms like vaginal dryness. It's available as a vaginal ring, tablet, or cream. It can help improve your comfort and sexual health.
Low-dose antidepressants
Antidepressants are medicines usually used to treat depression. Certain low-dose antidepressants can be used to treat hot flashes in people who can't take estrogen.
Birth control pills
During perimenopause, ovulation is still occurring. Even if your period is irregular, you may still get it. And this means there's still a risk of pregnancy. Birth control pills may be an effective treatment in early perimenopause. They may help manage hot flashes, irregular bleeding, and prevent pregnancy.
According to Dr. Liss, OB-GYN and Versalie Advisor:
Intra-uterine devices (IUDs)
Recent research show that IUDs with low levels of progestin have many benefits during perimenopause. IUDs can prevent pregnancy, protect the uterine lining when on estrogen therapy, and help with heavy bleeding, endometrial hyperplasia, and uterine fibroids.
Non-hormonal medications
There's a new FDA-approved medication that treats menopause symptoms without using hormones. It targets hot flashes by blocking a chemical in the brain called neurokinin B (NKB). NKB helps control body temperature and can be found in the hypothalamus. By blocking NKB, the medication can help reduce hot flash frequency and intensity.
Talk to your doctor about which treatments may be right for you based on your health history and symptoms.
Alternative treatment for menopause symptoms
Some people try complementary and alternative treatments to help with menopause symptoms. But most of those treatments lack strong scientific evidence and haven't been through the FDA’s regulatory and approval process. Always talk to a healthcare professional before trying any of these treatments that are still being studied.
Plant estrogens (phytoestrogens)
Naturally occurring estrogens in certain foods can sometimes help ease menopause symptoms. Foods like soy, flaxseeds, and chickpeas are rich in phytoestrogens and might offer some relief.
Compounded bioidentical hormones
Instead of coming directly from a manufacturer, compounding pharmacists prepare these medications. They often use synthetic (manmade) hormones that are chemically identical to the hormones your body makes. While the components are FDA-approved, the compounded medications aren't reviewed or approved by the FDA for safety or effectiveness.
Compounded medications can be prone to contamination and may not have the same strength, quality, or purity as FDA-approved medications. They can be incorrectly labeled, omitting directions and warnings for safe use. They're often used to help meet demand during medication shortages.
Black cohosh and other botanical supplements
Using these supplements may carry potential risks and side effects. Always consult your healthcare provider before starting any new supplements.
Non-botanical supplements
To learn more about the pros, cons, and background of menopause supplements, check out Why Should I Consider Menopause Supplements?
Mind and body practices
Yoga, tai chi, and mindfulness can help you manage stress and improve overall well-being.
Acupuncture
Studies over the past decade suggest that acupuncture could help with menopause symptoms related to mood, sleep, and pain.
Clinical hypnosis
Research shows that clinical hypnosis can help reduce hot flashes and improve mood and sleep. It should be performed by a licensed professional.
Menopause self-care
Many menopause symptoms are temporary and can be managed without medication.
Get enough quality sleep
We know it can be hard to sleep well during menopause. But small changes can make a big difference:
- Try to go to bed and waking up at the same time each day, even on weekends.
- Make sure your bedroom is dark, quiet, and cool.
- Minimize screentime before bed.
- Consider adding deep breathing or meditation to your bedtime routine.
Practice relaxation and stress management
There are many relaxation techniques to try. Experiment with box breathing, progressive muscle relaxation, or mindfulness to see what works for you.
Eat a healthy, balanced diet
Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats. Add foods that contain calcium, vitamin D, and omega-3 fatty acids to your diet. These foods can help with bone health, heart health, and the health of your body's cells.
Avoid smoking
Not smoking or quitting smoking has many health benefits. Recent research indicates that smoking can increase the risk of starting menopause at an earlier age.
Reduce alcohol consumption
As we get older, our bodies process alcohol differently. Drinking alcohol can make menopause symptoms worse, like poor sleep, digestive issues, hot flashes, night sweats, mood swings, and anxiety.
Get regular physical activity
Mix aerobic activities, strength training, and stretching for the mental and physical benefits. Exercise can help manage symptoms and improve your quality of life.
Strengthen your pelvic floor
Exercises to strengthen your pelvic floor muscles can help improve bladder and bowel control, sexual function, and the muscles used in orgasm.
Manage vaginal dryness and discomfort
Use water-based or silicone-based lubricants or moisturizers. Lubricants can be applied right before sex. They're designed to reduce friction and discomfort.
Be prepared for hot flashes and night sweats
Dress in layers and carry cool water and a fan with you. Identify and avoid triggers, if possible, to help reduce the frequency and intensity of hot flashes.
Schedule regular appointments with a mental health professional
Talking to a trained mental health professional can be helpful as you navigate the physical, mental, and emotional changes during the menopause transition. An expert can provide support and give you ideas to help deal with your symptoms.
Discussing treatment options with your healthcare provider
Talk to your doctor about all available treatment options to create a personalized plan that fits your symptoms, health history, and preferences.
Whether you choose lifestyle changes, medications, or both, the goal is to manage your symptoms and enhance your quality of life.
FAQs
What are the common symptoms of menopause?
Common symptoms include hot flashes, night sweats, mood swings, vaginal dryness, and irregular vaginal bleeding.
Can menopause hormone therapy (MHT) increase health risks?
Systemic hormone therapy may increase the risk of blood clots and breast cancer for some people. Discuss the benefit and risks with your doctor.
How can lifestyle changes help?
Lifestyle changes such as a balanced diet, regular exercise, stress management, and avoiding smoking and excessive alcohol can help alleviate symptoms and improve overall well-being.
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