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Menopause – How to Deal With It?

Menopause is a natural process that every woman goes through. For some women, this time can be tough and difficult. Strong hormonal changes in a woman’s body affect both physicality and emotional state. How to get through this period in peace and how to deal with menopause, you will learn in this article.

Menopause: a beautiful older lady smiles, against the background are yellow flowers.

What is menopause?

Menopause most often occurs between the ages of 45 and 60. This is the time when the ovaries stop producing eggs and a woman cannot become pregnant naturally. We are talking about menopause when a woman has not had periods for at least a year.

About 4 years before menopause, a woman enters perimenopause. It manifests itself in many different ways, including:

  • irregular menstruation
  • menstruation period shorter or longer
  • more severe premenstrual syndrome
  • problems with the correct weight
  • breast pain
  • faster heartbeat
    problems with concentration and remembering
  • problem with getting pregnant
  • possible urinary tract infectionsObjawy menopauza

Po okresie okołomenopauzy przejdziesz w stan menopauzy. W tym okresie poziom estrogenu znaczeni spada, co wiąże się  z typowymi dla menopauzy objawami. Są to na przykład:

  • uderzenia gorąca
  • bezsenność
  • podenerwowanie, zmiany nastroju
  • brak miesiączki
  • depresja
  • pocenie nocne
  • zmęczenie
  • suchość pochwy
  • mniejszy pociąg seksualny
  • częstsze oddawanie moczu
  • podwyższony cholesterol, co może skutkować chorobami ze strony układu krążenia


In the case of menopause, we cannot say about the treatment that occurs in other diseases. It cannot be treated, it is a natural condition that awaits every woman. You can only relieve the symptoms to make it easier to pass through this period. During menopause and perimenopause, we can take various medications and dietary supplements available at the pharmacy. Some are prescription, but most are available without prescription.

Medicines, dietary supplements, herbs

Zaczniemy od nich, gdyż są one częściej stosowane. Pomocne w menopauzie są produkty ziołowe, zawierające w swoim składzie:

  • soy isoflavones – soy contains phytoestrogens, very similar to female estrogens. Preparations that contain them are, among others: Soyfem, Climea Forte, Doppelherz Activ Meno
  • black blight phytosterols – for example:

Other plants that are perfect for fighting the symptoms of menopause are red clover, licorice, broccoli, and pomegranate. You can make an infusion of them or buy ready-made herbal mixtures containing extracts of these plants.

Among the phytoestragons, there are also lignans, which are found in cereals, and coumestans (sunflower, sprouts).

Due to the fact that the menopause affects other areas of our life, it is worth using preparations that work on specific ailments. If we want to soothe the nerves, we can use mild, calming herbal remedies that contain, for example: hops, lemon balm, lavender, valerian, angelica. They can be in the form of tablets or teas. The menopause also affects cholesterol and the work of the heart, and here we should also help ourselves with drugs or dietary supplements. We can use milk thistle, artichoke, fenugreek, alfalfa and flax for cholesterol. In the pharmacy we can get teas or tablets (eg Sylimarol Cholesterol). If your cholesterol level is very high, your doctor will prescribe a prescription drug (eg Atovasterol).

Menopause – diet

During this period, every woman should take care of a proper diet, because it is easier to get extra kilos. The decrease in estrogen also leads to more frequent fractures because the bones are weaker. So what should be included in such a diet?


It is an excellent source of many vitamins and microelements, and above all, it affects and strengthens bones. Dairy products contain vitamins D and K, calcium, phosphorus, and magnesium. Therefore, you should eat yoghurt, cottage cheese, milk, buttermilk or kefir as often as possible. Studies have shown that dairy products also improve sleep quality. It can also delay the onset of menopause, so you should focus on dairy products from an early age.

Healthy fats

Omega-3 fats are an important part of the diet as they minimize night sweats as well as hot flashes. So you should eat fatty fish – mackerel, salmon, as well as flax seeds and chia.

Granular products and grains

Granular products contain large amounts of fiber, which has an excellent effect on metabolism, and thus, weight control. They are rich in B vitamins, which reduces the occurrence of heart disease. Such products include: cereals, whole grain bread, brown rice.

Fruits and vegetables

They contain fiber, vitamins and trace elements. They are also rich in antioxidants. Eating them reduces hot flashes and also contributes to weight loss (fiber). Vegetables such as cabbage, broccoli, and Brussels sprouts also reduce the risk of breast cancer (often caused by lower estrogen levels). Strawberries and blueberries also reduce blood pressure, and grapes improve sleep and reduce depression.

Home remedies to reduce menopausal symptoms

At home, you can also reduce symptoms by exercising. They will improve your mood, but also allow you to regulate body weight. Try to exercise daily, but not at bedtime. This may wake you up too much and you will have trouble falling asleep. It is good to relax before going to bed. Take a warm bath or do some gentle yoga.

If you smoke, try to stop smoking or keep it to a minimum. Also, don’t go overboard with excess coffee or alcohol.


By following our advice, you will get through this time with ease. You will gain not only your peace of mind, but also your health. If you have symptoms and are in your perimenopause, see your doctor for the necessary tests. A home test is also available at the pharmacy to see if menopause has become fact or is near. However, it cannot replace professional medical consultations.

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