Menopausal symptoms can be overwhelming for some people. Experiencing physical discomforts can be a huge challenge for some people. It is also at this stage, women start to notice the physical changes, and they start to question their attractiveness, self-esteem and self-worth. 

And as if the physical changes and discomforts aren’t enough, the emotional changes can also prompt women bigger questions in life – “What is my purpose in life?”, “Am I living the life I want?”

In this article, we discuss the most common menopausal women face, and the lifestyle changes they can make. And hopefully, becomes the first step in leading to a more fulfilling and purposeful life.

Night Sweats

“One night, I woke up at precisely 4 am, with a gush of heat. It appeared as though my internal temperature had abruptly failed. Like a fire has set inside of my body.”

What can you do with night sweats?

• Wear cotton and breathable material
• After a hot flash, dip a towel into cold water and place it behind the neck for cooling
• Reduce caffeine, spicy food and alcoholic beverages
• Place a towel on the bed. After a night’s sweat, replace another towel immediately 
• Stop smoking
• Maintain healthy weight

Hot Flash

“The worst thing about hot flashes is the sweat. When hot flashes came, my makeup was ruined, my clothes were soaked, and it looked like I was poured with a bucket of water.”

How to manage hot flash?

• Carry extra clothes and your makeup bag when going out
• Wear loose clothes with cotton, avoid silk
• Carry a portable cooling fan 
• Carry small towels
• Reduce caffeine, spicy food and alcoholic beverages
• Stop smoking
• Maintain healthy weight

Sleeping Disorders

“The most frustrating part about menopause is how it disrupts my sleep. waking up 7 times a night with an unexpected rush of panic, made it difficult to get back to sleep.“

How to cope with sleep disturbances:

• Do some relaxing activities before bed: Taking a warm shower or warm bath, reading, listening to music
• Drink chamomile tea
• Stick to a sleeping schedule
• If you can’t fall asleep, get up and do some reading
• Reduce caffeine and alcoholic beverages intake

Poor Memory

“The short-term memory issues made me feel panic throughout my day. I noticed how heightened my anxiety was even though I was doing things I’ve done 100 times before.”

How to cope with poor memory: 

• Exercise your mind: Play mah jong, chess, puzzles or board games
• Do more exercise
• Get enough rest
• Eat a well-balanced diet with good fats 
• Keep stress in check

Bad mood

“Maybe because I suddenly gained a lot of weight, and I did not have enough sleep, I felt I lost myself. I felt grumpy, short-tempered, and worst of all, not being seen.”

How to manage your mood swings:

• Meditate
• Focus on your hobby
• Jogging, swimming, hiking, cycling
• Focus on networking and building meaningful relationships with your loved ones

Urine inconsistency

“Not being able to hold my urge to urinate has eaten up a lot of my time. I need to take 1 hour a day to incorporate my daily schedule with the location of the washroom in every venue.”

How to reduce urine inconsistency？

• Perform pelvic floor exercises: Pilates and kegel exercises
• Stop smoking
• Maintain weight in a healthy range
• Limit alcohol and caffeine intake

Vaginal Dryness

“My marriage was hugely affected. I lost intimacy with my husband because he didn’t want to give me any more pain.”

How to manage your vaginal dryness?

• Apply vaginal cream
• Use lubricant before sexual intercourse
• Use an appropriate feminine cleanser
• Ensure good ventilation

Supplementing yourself with some herbs during menopause is a great way to help wade off your menopausal symptoms.

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