What is Menopause and How to Deal with It

What is Menopause and How to Deal with It

Menopause or the end of menstruation is a natural stage that marks the final period in a woman’s life as a fertile individual. It is also known as the ‘change of life’ because it brings about various physical and emotional changes in women. Menopause is not just a physiological phenomenon; it also has social, sexual, and psychological implications. Menopause marks the cessation of ovulation and release of eggs from the ovaries. This results in marked reduction in production of estrogen and other hormones. Menopause usually occurs between the ages of 45 and 55 but can start as early as 40 or as late as 60. Menopause can be a difficult time for a woman; however, it doesn’t have to be that way. Here are some practical tips on what is menopause and how to deal with it:


What is Menopause?

Menopause is the medical term for the cessation of menstruation. When a woman has gone 12 consecutive months without a period, it is safe to say she is in menopause. When a woman is in perimenopause — the time leading up to menopause — her body is producing less estrogen. This reduction in estrogen levels can cause a variety of symptoms that are similar to those that occur during PMS. Menopause marks the end of the fertile phase in a woman’s life. It is a natural process during which a woman’s ovaries gradually stop releasing eggs and produce less estrogen. The reduction in estrogen levels causes the reproductive organs to change, which leads to a variety of uncomfortable symptoms, including hot flashes, night sweats, and mood swings.


How to deal with menopause symptoms?

There are a number of natural menopause remedies that can help women deal with the symptoms of menopause. A combination of lifestyle changes, self-care practices, and herbal supplements can greatly reduce the severity of these symptoms.

• Reduce Stress

As stress fuels estrogen levels, it can cause an increase in the severity of menopause symptoms. Relaxation techniques like yoga, meditation, and breathing exercises can help reduce the stress and trigger some of the menopause symptoms. 

• Exercise

Exercise provides immense benefits during the menopause stage. It helps boost immunity, reduce anxiety, and improve sleep. Yoga, tai chi, and swimming are some of the best exercises for menopause.

• Eat Healthy

What to eat when you are going through menopause? Healthy eating is crucial during this stage. Include foods rich in Vitamin B, Vitamin E, and Magnesium as they have anti-inflammatory and anti-oxidant properties that can assist in reducing the severity of menopause symptoms like hot flashes, night sweats, and mood swings.

• Take Herbal Supplements

Herbal supplements are good for overall health during the menopause stage.


Tips to manage hot flushes during menopause

• Stay hydrated

Hot flashes can leave you feeling dehydrated and fatigued. Therefore, it is important to stay hydrated to deal with this symptom. Drink plenty of water and other fluids, like coconut water and lemonade.

• Exercise regularly

Regular exercise is one of the best ways to manage hot flashes. A combination of aerobic and yoga exercise can be beneficial.

• Sleep well

​Getting a good sleep is important during this stage. Avoid caffeinated and alcoholic beverages as they can disrupt your sleep pattern.

• Engage in conversation

Talking about your feelings can reduce the severity of hot flashes. Join a support group to talk about your feelings with other women who are going through the same.


How to deal with weight gain during menopause?

Many women worry that they will gain weight during menopause. However, gaining weight during menopause is not inevitable. While there’s no way to prevent it, women can take a few steps to prevent weight gain and feel good about themselves.

• Eat Healthy

What to eat when you are going through menopause? Healthy eating is crucial during this stage. Include foods rich in Vitamin B, Vitamin E, and Magnesium as they have anti-inflammatory and anti-oxidant properties that can assist in reducing the severity of menopause symptoms like hot flashes, night sweats, and mood swings.

• Stay Active

Exercising regularly is important to maintain a healthy weight and body weight during the menopause stage. Apart from weight gain prevention, regular exercise also helps you feel better about yourself. - Limit Alcohol and Caffeine- Alcohol and caffeine can cause temporary weight gain. Therefore, it is important to limit their intake during the menopause stage.


Tips for better sleep during menopause?

Insomnia is a common problem among women during the menopause stage. Some of the best ways to improve your sleep during this stage are

• Relax before going to bed

Having a relaxed mind before going to bed is important as it helps us sleep better. Engaging in relaxing activities like reading, meditating, and listening to music can help calm your mind before going to bed.

• Avoid caffeine

​As caffeine can disrupt your sleep pattern, it is important to avoid it before going to bed.

• Sleep in a dark room

Sleeping in a dark room can help you sleep better.

• Drink Chamomile tea

Drinking chamomile tea before going to bed can help improve your sleep.


Menopause is a natural process that every woman experiences at some point in her life; however, it can be a trying time for many as symptoms like hot flashes, mood swings, and night sweats can be extremely uncomfortable. Fortunately, there are a number of natural menopause remedies that can help reduce the severity of these symptoms.