Menopause: How to Manage Its Challenges Effectively?
Menopause often becomes a source of anxiety for many modern women due to media portrayal. This article explores how to embrace menopause as a natural life stage and offers expert advice on managing its symptoms.
Media coverage has turned menopause into a source of stress for many contemporary women. We hear about hot flashes, sweating, poor sleep quality, and emotional swings. Is it possible to ease this pressure and accept menopause as a natural phase in a woman's life? We discussed this with Olga Sulchinskaya, an expert in women's psychology.
Olga Sulchinskaya
Psychologist, Editor at Psychologies
- Can you explain why many women find it difficult to navigate menopause? What changes tend to be particularly challenging?
- Menopause is somewhat akin to adolescence: the body undergoes hormonal restructuring. Many symptoms mirror those seen in teenagers: increased sensitivity and vulnerability, irritability, anger outbursts, fatigue, difficulty concentrating, sleep disturbances, and conflicting desires.
Physical changes can often trigger feelings of embarrassment. Many women experience hot flashes during menopause—an internal sensation of heat unrelated to environmental temperature, lasting from seconds to minutes. These episodes are accompanied by skin redness and sweating, making them noticeable to others.
Shy or anxious individuals who worry about others' opinions tend to struggle more, while calmer and more active women cope better by finding creative ways to manage symptoms, such as stepping out of the room, wearing layered clothing to remove layers when needed, or patiently waiting through episodes without distress.
A woman’s attitude toward change also impacts her menopause experience. Being prepared and supportive of oneself and the body is far more effective than ignoring or fearing these changes.
- What advice would you give to women experiencing hormone-driven mood swings, hot flashes, and other menopausal symptoms?
- First, it’s important to determine if mood swings are truly hormone-related. Sometimes emotional changes are reactions to life events rather than hormonal fluctuations. If no external cause is found, accepting the physiological changes without treating them as an enemy is crucial.
Second, consulting a gynecologist-endocrinologist specializing in women’s hormonal health is essential. They can recommend appropriate tests and treatment plans. If discussing reproductive health feels uncomfortable, prepare questions in advance and record answers for later review. Don’t hesitate to seek second opinions or virtual consultations if needed.
Third, menopause symptoms can worsen due to factors like poor lifestyle habits, inadequate sleep and nutrition, vitamin deficiencies, or other health issues. Comprehensive check-ups with therapists, neurologists, cardiologists, or psychiatrists (especially if depression is suspected) can provide a fuller picture and better management strategies.
Specialists may recommend non-hormonal medications to alleviate menopause symptoms, particularly hot flashes. It is important to distinguish medically approved drugs from dietary supplements.
Supplements often lack rigorous clinical testing and manufacturing standards. In contrast, medications like the French product Climalanine® undergo thorough safety and efficacy evaluations.
The active ingredient in Climalanine® is the amino acid beta-alanine, which has dual benefits:
It normalizes the temperature regulation center, helping the body respond less abruptly to minor temperature changes;
It prevents sudden dilation of skin blood vessels, which manifests as visible red spots and facial flushing.
With regular use (important for gradual adaptation), beta-alanine also supports sleep quality and cognitive functions such as attention and memory. Additionally, beta-alanine metabolism produces carnosine, a compound that promotes skin health, vitality, and resilience to physical exertion, helping women maintain youthful appearance and energy.
- What do you believe can support women during this period? How can they overcome the pressures of aging and menopause?
- It’s important to recognize that this life stage offers new opportunities. It’s a chance to reassess priorities, ask: “Am I living the way I want? What activities bring me joy? Who do I want to be close to? What can I give to others and what do I want for myself?” This period can reveal new facets of oneself and the world, helping shape a personal life philosophy.
A woman’s experience of menopause also depends on her relationship with herself and her body. Viewing the body as something deteriorating or an enemy makes the journey harder. Treating it as a partner deserving kindness and care makes it easier to cope.
Pay attention to your well-being and don’t neglect it. Many women live under the pressure of “shoulds”: should look good, should be fit. Shifting from this mindset to one of self-care and simple kindness toward oneself can transform the menopause experience.
In this way, the challenging yet fascinating phase of menopause becomes a time of new possibilities, discoveries, and achievements!
Photo: Shutterstock/Fotodom.ru
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