Menopause: Effective self-care strategies for a healthy and fulfilling future

17 February, 2025

Menopause can cause some problematic mental and physical symptoms, but it does not signal the end of femininity and sexuality. Menopause can be seen as liberating as it puts pregnancy and period concerns in the past and gives many women a push to live a healthier and more balanced life.

The information that follows can help you understand the physical and emotional changes of menopause, discover common ways to deal with the discomfort it brings and learn how to embrace the challenges of menopausal changes.

Why and when?

Menopause is a natural turning point in a woman’s life that marks the end of the menstrual cycle and childbearing years. It usually occurs, on average, at the age of 51 due to low hormone levels and reduced functioning of the ovaries because of normal aging. Hormonal imbalances, chemotherapy, radiation or a total hysterectomy may also cause premature menopause.

The stages

Because menopause happens over a few years, it typically occurs in three stages:

Perimenopause. The ovaries gradually produce less oestrogen in the four to five years leading to menopause. In the last two years of perimenopause, oestrogen levels drop significantly. This is usually the stage where the most severe menopausal symptoms are experienced.

Menopause. Twelve months after the last period marks the official stage of menopause. At this point, the ovaries produce no progesterone, only low oestrogen levels and stop releasing eggs.

Post-menopause. In the years after menopause, symptoms like hot flashes usually ease, and the effects of decreased oestrogen may need to be managed.

Signs and symptoms

Tell-tale signs and symptoms like hot flushes and irregular periods are usually enough to let women know they’re going through menopause. Other signs may include:

Physical changes:

bloating and weight gain

heart palpitations

insomnia and night sweats

headaches and migraines

nausea and dizziness

hair thinning

Emotional changes:

irritability

mood swings

anxiety

forgetfulness

mild depression

Not all women encounter menopausal symptoms, and the process can be very different for each person. If you’re experiencing severe depression or anxiety, bleeding after menopause, or your symptoms are interfering with daily life, you should seek medical attention straight away.

Complications

Low levels of oestrogen are linked to several health issues common to older women. Postmenopausal women are more likely to suffer from:

osteoporosis

cardiac disease

bladder and bowel difficulties

vision problems

poor muscle power and tone

You must see your doctor regularly in the years leading up to and following menopause. Get regularly screened and checked to keep an eye on these conditions. Stopping smoking, taking steps to reduce your blood pressure, exercising regularly, and maintaining a healthy diet will all help lower the risks of the concerns above.

Treatment

Although menopause itself requires no medical treatment, there are many ways to help relieve your symptoms and make this transition as comfortable as possible. To reduce or prevent symptoms, you may try to:

Hormone replacement therapy (HRT). Oestrogen and/or progesterone replacement drugs are used to treat the problematic side effects of menopause. Hormonal replacement therapy is generally safe but may or may not be right for you, depending on your personal and family medical history. Other medications can help reduce hot flashes. You don’t have to have severe symptoms to justify receiving medical support.

Go alternative. Acupuncture, meditation, and relaxation techniques are all great, safe ways to reduce the stress of menopause. Other women swear by natural remedies like evening primrose oil, liquorice, ginseng or wild yam. There is limited scientific evidence on their safety or effectiveness, so talk to your doctor before trying alternative treatments.

Cool down. Try to determine what causes your hot flushes by documenting what you do when they strike. You may find that spicy food, alcohol, weather changes and hot beverages can all cause discomfort. To reduce their effects, avoid triggers and always dress in layers.

Catch up on your sleep. If you’ve noticed that sleep has become a challenge, avoid caffeine and reserve exercise for the morning. Using relaxation techniques before bed and a regular schedule is your best defence against insomnia. If hot flushes are disrupting your sleep, adjust the temperature in the room and always sleep with layers.

Be balanced. Eat a healthy, balanced diet low in saturated fats, sugars and oils and high in fruit, vegetables and whole grains. Ensure you’re getting enough calcium and vitamin D, and consider talking to your doctor about supplements.

Exercise more. Aim for at least 30 minutes of physical activity daily to reduce your heart disease and high blood pressure risk. Weight-bearing exercise (for example, weight lifting, walking, yoga or golf) can help increase bone density and reduce the risk of developing osteoporosis. Other forms of exercise, like yoga, have also been proven to help limit hot flushes.

Kick the habit. Smoking not only increases your risk of heart disease, stroke, osteoporosis and cancer but it’s also linked to early menopause and may increase hot flashes. Remember: it’s never too late to stop.

Before selecting a type of treatment or dramatically changing your lifestyle, though, you should always talk to your doctor.

Supporting people close to you who are going through the menopause

It can be challenging to be on the outside looking in when someone you love is going through menopause. Even though it happens to all women, that doesn’t make the process any easier. Try to be sympathetic and remind yourself that the physical symptoms usually worsen by the emotional challenges accompanying them. Don’t take mood swings personally. Remember that this phase of life is temporary, regular and will eventually pass with time.

In today’s youth-obsessed society, a woman’s perception of menopause is usually affected by many negative stereotypes. This is unfortunate because most postmenopausal women look back at this time as the beginning of many positive changes. Instead of focusing on the “losses” of menopause, why not focus on the gains? Menopause is not only a significant life change in a woman’s life, but it’s also an excellent opportunity to take some time to reflect on this new life stage and renew your commitment to your physical health and emotional happiness.

This information supplements the care provided by your GP or mental health professional and is not to be used as a substitute for professional medical advice. Always seek the advice of your GP or another qualified health or mental health professional if you have questions about a medical condition or treatment plan.