Sooner or later every woman will have to deal with it: the menopause. The gradations vary from light to very severe. But how do you know if you got into it? We’ve listed the five most common symptoms with helpful tips on how to best deal with them.
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The 5 most common symptoms of menopause
Hot flashes
Suffering from sudden heat attacks? You may just be having a hot flash. Usually they last three to five minutes – and sometimes longer. The cause is the hormone estrogen, this hormone is responsible, among other things, for regulating the menstrual cycle and makes pregnancy possible. During menopause, the heat center (responsible for body temperature) is disrupted by the low amount of estrogen in the body.
Tips
- Wear clothing that ‘breathes’ so that perspiration evaporates more easily, for example cotton;
- Avoid hot drinks and spicy food as much as possible;
- The uncertainty about these hot flashes can be a trigger, it helps to talk to someone about it.
Change in the menstrual cycle
Does the duration and intensity of your period suddenly change? During menopause, periods come closer together and are a lot heavier. After this, the interval between periods becomes longer and longer and at some point they stop altogether. You are in menopause when you have not had periods for more than a year.
Tips
- Keep a diary in which you note how often you experience blood loss, how much this is and whether you use any medication.
Sleeping problems
Sleeping problems are also part of the transition, a lack of sleep makes it more difficult to think clearly, also brain fog named. This does not help in everyday situations where concentration is required. Other consequences of sleep deprivation are logically tiredness and a bad mood.
Tips
- Ensure daily physical exertion, so that you use energy;
- Avoid blue screens an hour before sleeping, so that the production of the sleep hormone is stimulated;
- Relax an hour before bed with exercises such as meditation or soothing music.
Vaginal dryness
Do you suffer from vaginal itching and irritation? This may be due to vaginal dryness, as the cervix produces less mucus during menopause. This makes the mucus thinner, more fragile and drier.
Tips
- Drink at least two liters of water a day;
- Incorporate coconut oil into your diet;
- Again: move. This stimulates mucus production.
Fluctuating moods
Due to the decrease in estrogen, the body has to look for the right balance again. This imbalance explains mood swings and depressed feelings that women in menopause struggle with.
Tips
- Use supplements with magnesium, this is not only good for the muscles, but also has a positive effect on the state of mind;
- Incorporate foods that increase the happiness hormone (dopamine) – examples are fish, nuts and avocado.