How can women effectively navigate menopause?

Navigating menopause can be a challenging yet transformative phase in a woman's life. Menopause marks the end of menstrual cycles and is diagnosed after 12 consecutive months without a period. It typically occurs between the ages of 45 and 55, but the physical and emotional changes can begin several years earlier during a stage known as perimenopause.

Understanding what to expect and how to manage symptoms can make this transition smoother. Here to tell us how menopause can be effectively dealt with is highly regarded Belfast-based GP, Dr Marjorie Quinlan.

What are the most common symptoms of menopause, and how can they be managed?

One of the most common symptoms of menopause is hot flashes, which can cause sudden feelings of warmth, often accompanied by sweating and a red, flushed face. These episodes can last from a few seconds to several minutes and can be uncomfortable and disruptive.

Wearing lightweight clothing, staying cool, and avoiding triggers such as spicy foods, caffeine, and alcohol can help manage hot flashes. Some women also find relief through hormone replacement therapy (HRT), which can balance hormone levels and alleviate symptoms.

Sleep disturbances are another prevalent issue during menopause. Night sweats and insomnia can lead to fatigue and irritability. Establishing a consistent sleep routine, creating a comfortable sleep environment, and practicing relaxation techniques like deep breathing or meditation can improve sleep quality. If sleep problems persist, consulting a healthcare provider for further advice and possible treatments is recommended.

Mood swings, anxiety, and depression can also accompany menopause, driven by hormonal changes and the stress of transitioning to a new stage of life. Staying physically active, maintaining a healthy diet, and seeking support from friends, family, or a therapist can help manage these emotional changes. Regular exercise, in particular, has been shown to boost mood and overall well-being.

Bone health becomes increasingly important during menopause due to the decline in oestrogen levels, which can lead to a decrease in bone density and an increased risk of osteoporosis. Ensuring adequate intake of calcium and vitamin D, along with weight-bearing exercises like walking, jogging, or resistance training, can strengthen bones and reduce the risk of fractures.

Menopause also affects vaginal health, leading to dryness, itching, and discomfort during intercourse. Using water-based lubricants, vaginal moisturisers, or low-dose vaginal oestrogen treatments can alleviate these symptoms and improve comfort and sexual health.