How to manage symptoms of perimenopause and menopause
Perimenopause is the time in which a woman’s oestrogen levels (sex hormone) begin to decline. This decline leads to menopause, defined as the time from when we experience our final period until 12 months later when we then enter post-menopause.
The hormonal changes occurring during perimenopause and menopause can cause our body to experience a range of symptoms.
Menopausal symptoms are common and can last years. In fact, the average woman may experience these symptoms for 5 to 10 years. Whilst some symptoms are manageable, some women experience severe symptoms that disrupt their quality of life.
Common symptoms
- hot flushes
- night sweats
- sleeping issues
- joint pain
- anxiety
- mood swings
- dry vagina
- overactive bladder
- low sexual libido (desire)
- dry skin
- headaches
- weight gain
Managing symptoms
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There are many options you can take to help manage perimenopausal and menopausal symptoms. Changing your lifestyle can reduce the severity of symptoms and improve your quality of life.
If symptoms are unmanageable through lifestyle changes or you feel you need extra support; you can also speak to your doctor to explore treatment options.
So, what can we do to manage symptoms?
Eat well
Ensuring you follow a healthy diet, including eating from the five core food groups – vegetables, fruit, dairy or alternatives, grains and cereal foods, and lean meat, poultry, fish, eggs, nuts, seeds and legumes have been found to make symptoms more tolerable.
The best foods for women during perimenopause and menopause
Women's body's needs plenty of nutrients- maybe more so than ever when experiencing perimenopause and menopause. Here are 4 of the best foods for women to eat.
Additionally, following a healthy, non-restrictive diet that focuses on more whole foods and less processed foods can help support our mental health as we navigate the effect of hormonal fluctuations on our emotional and mental wellbeing.
Move your body
Engaging in regular physical activity as we get older can also help us manage menopausal symptoms. Try going for a brisk walk, garden, do strength-based exercises, or take up a local exercise class.
Moving our bodies each day is a great way to manage anxiety and mood swings and can help maintain our strength to prevent joint pain.
For those with difficulty sleeping, exercise can also give us energy during the day and contribute to a more restful sleep.
Our ways to move health programs are the perfect way to get into regular activity. And with 3 different levels, there is something for everyone. Plus, they are free to join.
Seek help from professionals
There is a range of treatments available to help manage perimenopausal and menopausal symptoms. Talking to a GP allows us to find the best option available to support us.
For many women connecting with a qualified psychologist or counsellor for mental and emotional support; or exploring hormonal or non-hormonal treatment options are beneficial.
Reviewed by the healthylife Advisory Board August 2022.
Nutrition Australia is Australia’s leading nutrition non-profit organisation, providing information, education and business-to-business (B2B) consultation and advisory services to help Australians achieve optimal health through good nutrition.
This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.