5 Ways to Manage Menopause

Headaches, muscle tension, anxiety, fatigue, dizziness, hot flashes, mood swings, mental confusion…

Menopause: it’s enough to make you feel like your body and mind are going through some sort of internal self-destruct sequence.

Carolyn Dean, M.D., N.D., medical director for the Nutritional Magnesium Association and author of the book, “Menopause Naturally,” says that American women struggle with menopause, in part because of Western perspectives on aging. “In certain cultures, menopause is an easy transition—the elderly are revered for their age and wisdom. In our culture, when women get old and lose their looks, they feel as though no one wants them, so they meet this transition with tension and negative emotion,” she says.

The truth is that menopause is a natural process that, according to Dean, can be dealt with as long as a woman takes care of herself. Unfortunately, many women find it difficult to do just that.

Mastering your menopausal symptoms

Menopause typically begins in women somewhere between the ages of 45 and 55.

Women going through menopause may find that their feelings of irritability, confusion, depression and fatigue become intensified as they begin to experience the physical and mental consequences of fluctuating hormones.

Dean offers some tips for simple things women can do to help cope with the symptoms of menopause while caring for a loved one:

  • Take a bath: While a relaxing soak with a glass of wine and fragrant bubble bath is an oft-prescribed way to unwind after a long day, Dean adds a unique twist to the tradition. She advises women who are going through menopause to add two cups of Epsom salt and a half-cup of detox clay (so-called “living clays” like bentonites and montmorillonites) to their bath water. According to Dean, when your menstrual cycle ceases, your body’s natural detoxification cycle is negatively impacted. This may lead to health issues such as weight gain and heart problems. A clay bath is meant to facilitate the removal of toxic substances from your body and may help reduce the symptoms of menopause.
  • Stay hydrated: The hot flashes and night sweats of menopause may make you more susceptible to dehydration and its accompanying symptoms (dry skin, dizziness, headaches, irritability, etc.). Dean recommends that menopausal women drink at least half their body weight in ounces of water every day (A 150 lb. woman would need to drink 75 ounces). If you can tolerate it, try adding a quarter teaspoon of sea salt to every pint (16 oz.) of water you drink. This will help replace some of the nutrients you lose when you sweat. An additional tip for dealing with a vicious hot flash? Cool down more quickly by drinking ice water.
  • Max out your magnesium: Magnesium is a vital mineral that impacts hundreds of different functions in your body. Women experiencing the symptoms of menopause may be more prone to magnesium deficiency due to hot flashes and night sweats. This can cause an intensification of the symptoms often associated with menopause (sleeplessness, irritability, stiffness and joint pain, headaches, craving carbs, etc.) and may eventually lead to issues with high blood pressure, bone density loss, even type II diabetes. Humans do not naturally produce magnesium so they must acquire the nutrient via food or supplementation. Foods high in magnesium include: nuts, whole grains, legumes and green, leafy vegetables (Spinach, etc.). Magnesium pills may be beneficial if you aren’t able to include enough of mineral-rich foods into your diet. Just be sure to talk to your doctor before taking supplements as too much magnesium can cause diarrhea, cramping, even kidney failure.
  • Seek sources of edible estrogen: Hormone therapy is a popularly prescribed remedy for the symptoms of menopause. Many women benefit from medicinal intervention during menopause, so you should talk to your doctor about the pros and cons of this type of treatment. Dean advises going the natural route before turning to prescriptions. She recommends several helpful foods, including: pumpkin seeds, red clover tea, and mung beans.
  • Scrap the spices, abstain from alcohol: Want to cut down on the frequency of your hot flashes? Cut spicy foods out of your diet. Dean pinpoints cayenne pepper and cinnamon as two common hot-flash triggers. According to the Mayo Clinic, some women may also find that alcohol, caffeine and hot beverages may elicit hot flashes.

Ultimately, the onset of menopause marks the beginning of a period of significant change for your body.

According to Dean, more than 30 different symptoms have been linked to the hormonal fluctuations that occur during this time in a woman’s life. The best way to reduce the impact these symptoms have on your life is to try and manage your stress levels as best you can.

By Anne-Marie Botek, AgingCare.com Editor

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Annie S.
Annie S3 years ago

Great Article! Women can also make lifestyle changes to help minimize menopause symptoms:
Exercise — Aerobic, weight-bearing, and stretching exercises are recommended for reducing risks of osteoporosis, cardiovascular disease, and symptoms of menopause.
Diet — A diet high in fruits and vegetables and low in saturated fat is recommended for overall health benefits.See more at : http://allwomenstalk.com/p/56b83438402fa8d9508b4567

Jonathan Harper
Jonathan Harper3 years ago


Nora M.
Nora M.4 years ago

Personally, I haven't gone through menopause yet, but I know that it will happen sooner or later. I hadn't realized that you can easily have a magnesium deficiency. I'll have to keep that in mind. It's nice to have some tips on how to manage it when I will need it. http://weyhrichobgyn.com/Services/gynecology

Heather Cameron
Heather Cameron4 years ago

Keep the temperature of your rooms on the cool side, if you find yourself becoming too warm, wear light, natural fabrics. Keep some water on hand for hydration and practising yoga or meditation to minimize stress. For a large number of menopausal women, yoga practice or meditation can be a great source of calm and balance.

Sarah Hill
Sarah Hill4 years ago

I take all natural pills I started buying from the local health food store. They are made by NOW called Menopause Support. They help! I can't take hormone replacement because of family history of cancer.

Jennifer H.
Jennifer H4 years ago

I thought that was a little ironic too. A bath with wine and then abstain from alcohol. Last I heard wine is considered alcohol.

"Menopause is an easy transition" and then "if you want it to be"? I'd like to have a million bucks too but I don't see that happening either! And all the ladies that I know that are suffering from the evil of menopause flashes and sweats would like it to be easy.... but it's not.. maybe a few lucky ones..

Natasha Salgado
Past Member 4 years ago

I keep hoping Menopause won't visit me...but if it does i'll do the bath/wine trick. Thanks

Joy S.
Joy s4 years ago

It always puzzled me that some women had more problems than others dealing with menopause. Wondering how much is emotional.

Elena S.
Elena S.4 years ago

Exercise facilitates hot flashes by bringing down the measure of circling follicle stimulating hormone (FSH) and luteinizing hormone (LH). Acupuncture and acupressure massage have likewise been demonstrated to cutoff hot flashes for some ladies. For many women, yoga practice or alternative medication can be an incredible wellspring of smooth and parity. It can diminish stretch and enhance temperament, and may additionally positively influence the endocrine system.

Val M.
Val M4 years ago