How To Make Menopause Suck Less
Last fall, we published an extensive guide detailing the major symptoms of menopause and offering science-based ways to mitigate them.
This year, we want to talk about how to manage the lesser—but no less annoying—symptoms that can go hand-in-hand with the menopausal transition, including dull skin, thinning hair, muscle loss and more.
The Stages of Menopause
Before we start, let’s lay out some of the terms we’ll be using:
Perimenopause
Perimenopause kicks off the menopausal transition, typically between the ages of 40 and 50. It usually lasts from three to 10 years. Levels of estrogen, progesterone and other hormones start to fluctuate, triggering various side effects.
Menopause
Menopause refers to the one-year anniversary of your last period, which usually happens between the ages of 45 and 55. (Surgical menopause happens immediately after the ovaries are removed.)
Post-menopause
Post-menopause is every day forward after menopause. Symptoms should subside, but the key word here is “should.” They can also last for decades longer.
Menopause Wellness Tip #1: Start strength training—even if you’d rather not
Improving bone density—and offsetting the risk of osteoporosis—is number one on the list of reasons to start strength training. Read more about strength training during menopause.
Want to start strength training at home? Here’s a health coach’s four must-do exercises.
Menopause Wellness Tip #2: Take care of your mental health
Mental-health challenges and fluctuations in mood are common for many people experiencing menopause. “Depending on the study, the risk of depression is increased two- to four-fold during menopause,” says Dr. Jen Gunter, California-based ob- gyn and bestselling author of The Menopause Manifesto. That’s because the physical symptoms of the menopause transition, like poor sleep, are risk factors for depression. Read more about menopause and mental health.
We Asked, You Answered: How do you define menopause wellness?
“It’s all about making sure I address the mind-body connection. I can’t miss a workout or my body aches. Drinking enough water is essential or my skin gets extra dry. Spending time outdoors with friends to get more vitamin D is something I never skip.” —Sarah, 47
Menopause Wellness Tip #3: Ask your doctor about testosterone
When you think about menopause and hormones, you likely think about estrogen and progesterone—not testosterone. But in a 2010 study, post-menopausal women treated with testosterone showed “significantly more improvement in satisfying sexual episodes, sexual desire, arousal, orgasms, sexual pleasure, self-image, personal distress and sexual concerns.” Read more about using testosterone during menopause.
Menopause Wellness Tip #4: Act fast if you notice your hair is thinning
As we get older, our hair undergoes changes in colour, volume and texture—but menopause isn’t the sole cause. Read more about thinning hair during menopause, and how to treat it.
We Asked, You Answered: How do you define menopause wellness?
“Forgiving myself when I’m tired or need to slow down because I don’t feel like I have the energy I used to. Not overextending myself. Lowering my own—and sometimes other people’s—unreasonable expectations of myself.” —Shannon, 52
Menopause Wellness Tip #5: Moisturize your vagina
During menopause, the vagina becomes thinner and less elastic and produces less lubrication, leading to vaginal dryness—a component of genitourinary syndrome of menopause. Read more about the the best way to treat vaginal dryness during menopause.
Menopause Wellness Tip #6: Remember there’s no magic bullet when it comes to nutrition
But a little extra protein and fibre can’t hurt. Read more about what you should be eating during menopause.
We Asked, You Answered: How do you define menopause wellness?
“Being kind to myself when I’m short-fused. Cooling down as quickly as possible, even if that means leaving the room.” —Dianne, 52
Menopause Wellness Tip #7: Use the right skincare
Estrogen and progesterone play major roles in the health and appearance of skin. And as levels of these hormones fluctuate, skin can start sagging and gets thinner, drier and more sensitive. At the same time—but unrelated to the hormonal mayhem of perimenopause—hyperpigmentation caused by sun exposure often starts to appear. What glorious timing, you might be thinking. The good news? The right skincare can help. Read more about the best skincare products to use during menopause.
Menopause Wellness Tip #8: Try getting high
Pot isn’t a panacea for those struggling with menopause. But it just might help with its most troublesome symptoms. Read more about using cannabis to treat menopause symptoms.
