In order to reduce the symptoms of menopause, women going through this phase must first identify the symptoms. Although women often feel helpless or depressed when they are going through this transition, there are actually simple things that can help to mitigate the effects of menopause.

 

 

 

 

 

 

 

Symptoms Causes Remedies
Hot flushes/ Night sweats Response of pituitary gland to the falling estrogen levels
  • Keep cool with the fan or air-conditioning
  • Dress in layers for easy removal when hot flushes strike
  • Keep a diary of hot flushes to identify timing and triggers
  • Avoid stressful situations
  • Take anti-oxidants and phytoestrogen supplements
Joint Pain Hormonal level changes
  • Take calcium or magnesium supplements
  • Consider taking evening primrose oil
  • Try Massages
Fatigue • Loss of bodily fluids
• Disrupted sleep
  • Consume foods rich in vitamin B complex, potassium, magnesium, iron, iodine and chromium
Sleep Disruption Night sweats
  • Consume foods rich in melatonin like bananas, oats, tomatoes
  • Regular Exercise
  • Comfortable sleeping environment with minimal noise and cool colours
  • Keep to a fixed bedtime
  • Relax before bedtime – reading, hot baths
Mood Swings
Fluctuating hormonal levels
  • Gain a deeper understanding of menopause and its changes
  • Communicate your frustrations with your loved ones
  • Share your challenges, express your emotions
  • Counselling
Vaginal Dryness Reduced secretion of cervical mucus
  • Stay sexually active
  • Perform Kegel exercises
  • Use a lubricant
Memory problems Declining estrogen affecting memory function
  • Increase water intake
  • Eat nutritious meals
  • Use your memory more often to sharpen your recall