Top tips for managing menopausal symptoms

Top tips for managing menopausal symptoms

Menopause marks a significant transition in a woman's life, often accompanied by a variety of physical and emotional symptoms. While this phase is natural and unavoidable, managing its symptoms can greatly enhance your health and wellbeing.

Menopause: a revolutionary midlife metamorphosis

On the exciting path of life, the body will undergo significant transformations from birth all the way through to adulthood. For women around the ages of 45-55, many will embark on the metamorphic journey towards menopause, a time when a woman will experience her final period. Leading up to this, known as the perimenopausal period, a woman will experience fluctuations of sex hormones, namely oestrogen and progesterone, which causes a host of symptoms which can affect a woman’s physical, emotional and mental wellbeing. Symptoms typically experienced in the peri-menopausal phase include:

  • Hot flushes
  • Night sweats
  • Sleeplessness
  • Mood changes
  • Lowered libido 

The duration, types and severity of symptoms experienced will differ between women. However, no matter where on the symptom spectrum a woman sits, a range of therapeutic interventions can be leveraged to make the menopausal journey as smooth as possible.

Navigating menopause with resilience

Tackle menopause head-on by:

Getting physical everyday

    Exercise is an important strategy for maintaining physical and psychological health during the menopause transition. Daily exercise helps reduce stress and irritability, promotes good quality sleep, strengthens bones and muscles, all while contributing to healthy weight management. To take advantage of the wide-ranging health benefits of physical activity, it’s important to balance aerobic exercise (e.g. walking, running, swimming) with anerobic exercise (e.g. weight training) to support whole-body wellness during this phase and beyond. To reap these health-promoting benefits, it is recommended that adults be physically activity for at least 30 minutes a day. Make it a habit by finding an activity you love and enjoy!

    Avoiding trigger foods

      While hot flushes are primarily driven by hormonal changes, they can be exacerbated by consuming certain foods such as spicy foods, caffeine and alcohol. What these foods have in common is their vasodilatory action in the body. Vasodilators cause blood vessels to widen, encouraging increased blood flow, especially to the skin, and a rise in body temperature, heightening the chances of hot flushes.

      Considering phytoestrogenic foods

        Phyto-what? Let’s break the word down; ‘phyto-’ is the Greek word for plant, and ‘-estrogen’, well, that’s self-explanatory. Just like the word suggests, phytoestrogens are compounds that are found in plants that have weak estrogenic effects in the body. A decline in estrogen is a hallmark of menopause, therefore phytoestrogens, when appropriate, represent an appealing dietary intervention to offset this hormonal change. Looking at the research, eating phytoestrogenic foods could help reduce symptoms associated with low estrogen[1]. Excellent dietary sources of phytoestrogens include soybeans, linseeds, oats and chickpeas.

        Trying remedial herbs

          A range of herbs have long been used to help the management of menopausal symptoms. Regularly used in the kitchen for its unique aroma and flavour, Sage is traditionally used in Western herbal medicine to relieve hot flushes and excessive perspiration. On the other hand, the seeds of Ziziphus, a date-like fruit, are traditionally used in Chinese medicine to relieve sleeplessness and calm the spirit. Want to tap into the synergistic blend of all these herbs? Consider Herbs of Gold Menopause Relief to help you feel your best during this time. 

          Remember, every woman's experience with menopause is unique. Transition through this natural stage of life with calm and confidence by prioritising patience and self-care.


          [1] Chen, M. N., Lin, C. C., & Liu, C. F. (2015). Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric18(2), 260-269.

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