Healthy Aging Blog

5 Ways to Ease Menopause Symptoms

5-ways-to-ease-menopause-symptoms

As women age, they experience a natural process known as menopause, the phase in a women’s life when her ovaries stop producing eggs and her periods stop. It typically starts around the age of 51, but certain surgeries or medications may induce it earlier. During this time in a woman’s life, her body undergoes changes that can cause a variety of symptoms. 

Symptoms of Menopause

Menopause symptoms can be classified in three different ways:

1. Vasomotor Symptoms

Vasomotor symptoms are physical signs that occur when your blood vessels narrow and widen. They are among the most common symptoms of menopause and include:

  • Hot flashes
  • Night sweats
  • Palpitations 
  • Migraines

2. Urogenital Symptoms

Urogenital symptoms affect about 60% of women during menopause. These symptoms affect the female reproductive system and include:

  • Pain during intercourse
  • Decline in libido
  • Changes in urination
  • Vaginal dryness
  • Irregular menstruation

3. Psychogenic Symptoms

Psychogenic symptoms are psychological effects of menopause, affecting about 45% of women during menopause. Psychogenic symptoms consist of:

5 Ways to Manage the Symptoms of Menopause

While these symptoms can be disruptive to a woman’s quality of life, there are ways women may help alleviate them. Here are five ways to ease menopause symptoms:

1. Modify Your Diet

The significant hormonal fluctuations that occur during menopause may lead to weaker bones, increasing your risk for osteoporosis. As a result, you should eat a diet high in calcium and vitamin D, incorporating low-fat dairy products and green, leafy vegetables into your daily food intake. Eating fresh vegetables may also help you avoid weight loss during menopause. 

It’s additionally important to avoid triggers that may provoke hot flashes or night sweats. These triggers may include:

  • Caffeine
  • Spicy foods
  • Alcohol
  • Refined sugars

2. Exercise Consistently

Consistent exercise is essential for overall health, but it’s especially important during menopause. Studies indicate that women who regularly exercise during menopause saw the following benefits:

  • Less fatigue
  • Enhanced sleep 
  • Healthier bones and joints
  • Fewer troubles with concentration and memory
  • Decreased anxiety and depression
  • Improved quality of life 
  • Faster metabolism 

The CDC recommends that adults get at least 150 minutes of moderate-intensity exercise each week to optimize their overall wellbeing.

3. Drink More Water

Drinking plenty of water during menopause is another effective way to ease menopause symptoms. When women’s bodies produce less estrogen and progesterone, it lowers the body’s ability to replenish lost fluids, making menopausal women more at risk for dehydration. Drinking water may help:

  • Rehydrate the body
  • Decrease bloating
  • Reduce hot flashes
  • Increase metabolism
  • Replenish the skin


Although daily water intake recommendations vary from person to person, women should aim to drink at least 11.5 cups a day. 

4. Take Supplements

Menopause supplements often consist of different botanicals and various vitamins and minerals. If you’re considering taking any supplements, make sure to speak with your doctor first to ensure that they won’t interfere with any of your current medications. Some popular supplements for menopause include:

  • Magnesium
  • Probiotics
  • Collagen 
  • Black cohosh
  • Vitamin D
  • B-complex
  • Phytoestrogens

5. Try Bioidentical Hormone Replacement Therapy

Bioidentical hormone replacement therapy (BHRT) is a treatment often used to alleviate menopause symptoms. BHRT utilizes hormones that are chemically identical to those present in our bodies. As estrogen and progesterone levels rapidly drop during menopause, BHRT may help regulate your hormone levels, so the symptoms are not as severe. 

If you are interested in receiving BHRT for your menopause symptoms, find an Outset-certified provider near you today. Outset Health providers offer: 

  • Specialized lab testing
  • Personalized health aging hormone plans
  • Exercise coaching 
  • Customized supplements
  • One-on-one nutrition

Partner with Outset Health

If you have patients going through menopause, Outset Health’s services may help. If your practice would like to learn more about our personalized aging programs, call (866) 465-0568 or schedule a consultation today.

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