How to Manage this Transition and its Symptoms
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Managing menopause symptoms
There are different ways to manage menopause symptoms effectively. Options range from hormonal and medical treatments to non-invasive solutions and lifestyle adjustments.
Each woman will experience menopause differently and support strategy should be tailored accordingly to their symptoms and personal preferences.
The first recommendation is to consult with your GP to ask for recommendation and advice.
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Lifestyle adjustments
Introducing a more plant-based diet, regular cardio and strength-based exercise, managing stress, reducing alcohol, not smoking, maximising sleep will all help most symptoms as well as most long-term health impacts! E.g. reducing alcohol will help symptoms of hot flushes/mood/sleep etc and reduce rates breast cancer/heart disease/osteoporosis Maintaining a cool sleeping environment and practicing good sleep hygiene helps with sleep disturbances and mental health Strength training is key as it can help symptoms as well as heart health and bone health.
Hormone Replacement Therapy (HRT)
For many women, HRT can be a fantastic solution and significantly relieve hot flushes, night sweats, vaginal dryness and other symptoms. Local HRT can be very effective for genitourinary symptos. However, it's essential to consult with a healthcare provider first to determine if it's suitable for you.
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Education and Support
Understanding menopause and connecting with support groups or counseling services (like CBT can provide emotional support and practical advice, helping women navigate this transition more comfortably.
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Stress Management
Techniques such as yoga, meditation, and deep breathing exercises can manage stress and reduce the severity of mood swings and anxiety. Recently, the NHS has also recommended Cognitive Behavioural Therapy (CBT) as a positive option.
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Non-Hormonal Medications and supplements
For those who cannot or prefer not to use HRT, other options like non-hormonal medications and supplements can help with targeted symptoms relief. For example,some vaginal moisturizers and lubricants can alleviate vaginal dryness. Some women find relief with phytoestrogens (plant estrogens) or supplements like black cohosh, however it's important to consult a healthcare provider before starting any supplement.
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Learn more
Adopting a comprehensive approach that addresses both the physical and emotional aspects of menopause can greatly improve a woman's quality of life during this transition. We have gathered a short-list of high quality and highly recommended sources of information to learn more about managing menopausal symptoms.
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Regular Health Screenings
Menopause increases the risk of certain health conditions, such as osteoporosis and heart disease. Regular check-ups and screenings are vital for early detection and management of these conditions.
