Menopause: What to Expect and How to Feel Better
Menopause usually happens between 45 and 55, but perimenopause can start years earlier. You’ll notice changes like hot flashes, night sweats, mood shifts, sleep trouble, and vaginal dryness. Some symptoms are brief; others stick around. The good news: there are simple steps you can take now to reduce symptoms and protect long-term health.
Common symptoms and quick fixes
Hot flashes and night sweats: Dress in layers, keep your bedroom cool, and try a fan. Avoid spicy foods, alcohol, and caffeine before bed — they often trigger flashes. For severe flashes, ask your doctor about hormone therapy (HRT) or non-hormonal options like gabapentin or low-dose antidepressants.
Sleep problems: Keep a regular sleep schedule, limit screen time before bed, and use calming routines like reading or a warm shower. If anxiety or hot flashes wake you, talk to your clinician — treating the cause often restores sleep.
Mood changes and brain fog: Regular exercise, social time, and stress management (breathing, short walks) help mood and focus. If low mood or anxiety persists, mental health care and medication can really improve life.
Vaginal dryness and painful sex: Over-the-counter water-based lubricants and daily vaginal moisturizers work for many people. If those don’t help, talk to your clinician about local vaginal estrogen, which treats the tissue directly with low systemic exposure.
Long-term health: bones, heart, and prevention
Bone health: Menopause speeds bone loss. Get calcium (diet or supplements) and vitamin D. Do weight-bearing and resistance exercise at least twice a week. Ask your doctor about bone density testing (DEXA) if you’re over 50 or have risk factors.
Heart health: Your heart risk rises after menopause. Keep blood pressure, cholesterol, and blood sugar in check. Aim for 150 minutes of moderate activity per week, eat more vegetables and whole grains, and skip smoking.
When to consider hormone therapy: HRT is the most effective treatment for hot flashes and night sweats and can protect bones. It isn’t right for everyone. Your age, health history, and symptom severity matter. Discuss risks and benefits with your clinician.
Supplements and herbs: Some people try black cohosh, soy, or plant estrogens for mild symptoms. Evidence varies. Supplements can interact with medicines, so check with your healthcare provider before starting anything new.
Practical next steps: track your symptoms for a few weeks, bring the list to your appointment, and ask about both lifestyle and medical options. If you order medications online, use licensed pharmacies and keep your prescriptions current.
Menopause is a phase with real challenges, but many effective tools exist. Work with your clinician, try practical lifestyle habits first, and don’t hesitate to ask for treatment when symptoms hurt your daily life.
