If you’re struggling with menopause symptoms, it’s important to remember that you’re not alone.
Nearly one billion women across the globe are coping with menopause, and 80% say that symptoms interfere with their daily lives. Sixty percent of women also say that menopause is negatively affecting them at work.
Some of the most common symptoms of menopause include hot flushes, sleep issues, weight gain, brain fog, and bladder problems. Symptoms can start months or years before your periods stop and often last around four years after your last period. However, for some women, symptoms can persist longer.
Dealing with these symptoms can be frustrating and debilitating. Adding to the problem is the fact that two-thirds of women say that there isn’t enough help or understanding when it comes to menopause.
If you’re struggling with menopause, Biocare offer a range of advanced, effective food supplements and personalised guidance from expert nutritionists. Use the button below to browse their supplements.
With this in mind, we’ve pulled together five common symptoms of menopause – plus tips on how to ease them.
1. Brain fog
Brain fog is an umbrella term for the various cognitive symptoms that women can experience during menopause, such as forgetfulness, confusion, difficulty concentrating, and not being able to think clearly.
You might find that you can’t remember names and dates as easily, you’re struggling to concentrate when you read or watch TV, or you become more reliant on to-do lists. Many women say they feel as though they’re wading through thick mud or that their brains have turned to cotton wool.
So, what causes brain fog? Brain fog is caused by a drop in oestrogen and progesterone levels, which play an important role in cognition and memory.
Oestrogen in particular helps existing brain cells create new connections, supports the growth of new brain cells, and keeps neurons firing. It also encourages our brains to burn glucose for energy – and lower energy levels in the brain can trigger symptoms such as anxiety, depression, hot flushes and brain fog.
If you’re struggling with brain fog, you’re certainly not alone. Around two-thirds of women report cognitive symptoms, including brain fog, in perimenopause and menopause.
There are also several things you can do to help…
Learn something new. It’s never too late, and doing so can help your brain strengthen existing neuron pathways, and produce new ones. This increases brain plasticity, which supports learning and memory, and increases the brain’s ability to change and adapt. For inspiration, check out our article: 18 ways to step outside of your comfort zone.
- Eat brain foods. There are certain foods which are particularly good for brain health, such as blueberries, oily fish, and avocados. A Mediterranean diet has also been linked to enhanced brain function.
- Focus on one thing at a time. Brain fog can leave you feeling overwhelmed, so it can help to break tasks down into smaller, more manageable chunks. Often, trying to multitask can make things worse, so it is best avoided.
For further guidance and support, have a read of our article: 10 ways to beat brain fog.
Struggling with menopause symptoms?
At BioCare, we care about women getting the support they need through the menopause.
We offer a thoughtfully developed range of advanced, effective food supplements – alongside free, personalised guidance from our expert in-house nutritionists.
2. Urinary incontinence
A loss of bladder control might take you by surprise during menopause, as it’s probably one of the symptoms that people speak about least. However, it affects 30-40% of mid-life women, and 50% postmenopause.
Urinary incontinence can affect your confidence and leave you feeling vulnerable. You might notice that you leak when you laugh, cough, sneeze, or lift something heavy. Dashes to the loo with little warning can also become more frequent, often with little to no warning signs.
This is because oestrogen helps to keep your bladder and urethra healthy, so when levels drop, the pelvic floor muscles that support your bladder can weaken, which can cause incontinence.
Though this can be distressing, the following tips might help…
Plan ahead. If you’re going out for the day, it can help to find out in advance where your nearest toilets will be. You might also want to try wearing absorbent pants or knickers to manage leaks and help you feel more confident. These days, online companies make attractive absorbent knickers.
Strengthen your pelvic floor. There are plenty of quick and easy exercises to help reduce the risk of leaks.
- Talk to your doctor. If the feeling of always needing to pee is affecting your quality of life, you might want to talk to your doctor about taking a bladder relaxant. In some cases, these can work well alongside bladder training and pelvic floor strengthening exercises.
For more guidance, check out our article: Is your cup of tea affecting your bladder? Plus 5 lifestyle changes to make.
3. Hot flushes
A hot flush refers to the sudden ‘creeping’ feeling of heat that spreads upwards throughout the body. It can last anywhere from 30 seconds to 10 minutes (with around four minutes being most common) and is sometimes accompanied by flushed skin, sweating, and a rapid heartbeat.
For many, hot flushes can be uncomfortable and embarrassing, which can make the heat feel even more intense. Others also have drenching night sweats, which can leave them feeling exhausted the next day.
Though the exact reason for hot flushes is still not properly understood, research generally suggests that they happen when the body’s thermostat (hypothalamus) becomes more sensitive to slight changes in body temperature. If it thinks your body is too warm, it will begin attempts to sweat to help you cool down.
Though hot flushes can be incredibly difficult to deal with, by avoiding certain factors that can cause blood vessels to dilate and making some lifestyle changes, it’s possible to manage symptoms.
For example, you could try…
Incorporating regular exercise into your routine. Health experts advise aiming for two hours and 30 minutes of moderate aerobic activity each week. Research suggests that regular exercise can reduce hot flushes by 60%.
Avoiding spicy foods and reducing your caffeine intake. These increase your heart rate and dilate blood vessels, which can trigger hot flushes.
- Using tips and tricks to stay cool. This could include wearing lightweight layers that you can remove quickly, and using sheets and blankets for bedding instead of a duvet. Fans and cooling face sprays can also help cool you when the heat hits.
4. Sleep issues
Nearly half of women report sleep issues related to menopause, with post-menopausal women at a greater risk of sleep disruption. And when you’re tired, you can become more prone to other menopause symptoms, such as anxiety, brain fog, and weight gain.
There are various ways that menopause might affect your sleep. For example, menopause symptoms such as anxiety, depression, bladder problems, and night sweats can make it more difficult to fall asleep or stay asleep. Health experts also believe that progesterone decline may cause sleep disturbance because progesterone has a sleep-inducing effect.
However, many natural remedies and lifestyle changes can help improve your sleep quality.
These include…
- Trying not to eat too late in the evening. It can make it more difficult for your body to rest if it’s digesting a big meal close to bedtime. It’s best to avoid stimulants like coffee and alcohol in the evening, too, as these can make you need to pee at night.
Creating a sleep routine. Going to bed and waking up at the same time every day can reinforce the circadian rhythm (your body’s sleep-wake cycle). You might also find it useful to keep a sleep diary to better understand what triggers might support and disturb your sleep.
- Reducing screen time. It can be easy to get into the habit of sitting in bed on our mobile phones, tablets, or laptops – but these devices emit blue light, which can make us feel more alert. Try to put electronic devices away at least 30 minutes before bed to allow your body to wind down. You could read a book or try some meditation instead.
For more guidance, have a read of our article: The link between menopause and sleep – plus 7 tips to get better rest.
5. Weight gain
Weight gain during and after menopause is common. You might also notice your usual nutrition and exercise habits are no longer helping with weight loss or maintenance, and different factors can cause this.
The hormonal changes of menopause can change the way we store fat, with many of us storing more fat around the tummy, hips, and thighs – and this fat can be trickier to lose. Muscle mass also tends to decrease during menopause, which means your body needs fewer calories. So, if we continue eating the same amount as always, we may gain weight.
The menopausal years can also be a time of huge transition (moving home, changing careers, finding yourself with an empty nest, and accepting menopause itself), which can cause stress and lead to weight gain. Other causes of weight gain during menopause can be sleep issues, giving up smoking and drinking, and taking certain medications, as all these things can increase appetite.
While weight gain might not always be welcomed, there are some things you can do to make losing or maintaining weight easier during menopause.
For example, you could try…
Adding resistance training to your exercise routine. The more muscle you build, the more efficiently your body will burn fat, which can help with weight loss and maintenance. You can read more in our article: The importance of building strength and balance in your 50s and 60s.
- Keeping an eye on your stress levels. Stress can cause us to turn to sugary, fatty foods, cigarettes, or alcohol to feel better – all of which can contribute to weight gain. Instead, try to find a positive outlet when you feel stressed, such as journaling, walking, or calling a friend.
- Eating and drinking everything in moderation. One of the best ways to lose or maintain a healthy weight is to eat a varied diet with plenty of fibre, protein, leafy vegetables, and fruit. However, this should include treats, too. By having the occasional glass of wine or a few squares of chocolate, and not eliminating certain foods, you’re less likely to crave them and overindulge.
Struggling with menopause symptoms?
At BioCare, we care about women getting the support they need through the menopause.
We offer a thoughtfully developed range of advanced, effective food supplements – alongside free, personalised guidance from our expert in-house nutritionists.
Final thoughts…
Menopause symptoms can be different for everyone, so you might be experiencing one, all, or none of the symptoms above.
Though we’ve chosen five common ones, there are at least 34 recognised symptoms of menopause. Some not mentioned include skin changes, headaches, fatigue, and general vaginal discomfort.
To learn more about menopause symptoms and get further support, head over to our menopause section.
Do you have experience with any of the symptoms above? Do you have any additional tips that might help? We’d be interested to hear about your experiences in the comments below.
