---
title: "Effective Menopause Management Techniques for Improved Wellness"
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Effective Menopause Management Techniques for Wellness

Menopause is a natural phase in every woman's life, typically occurring most commonly some time in a woman's 40's or 50's.  Menopause is defined as the time when a woman's menstrual period is absent for 12 months.  The average age of menopause in North America is 52 but many women experience symptoms associated with perimenopause as early as in their 30's.

During the menopause transition, the levels of estrogen and progesterone hormones in the body decrease, leading to a variety of symptoms that can impact daily life. These symptoms can include - but are not limited to:

- difficulty sleeping
- brain fog
- changes in mood
- irregular periods
- hot flushes
- night sweats
- hair thinning
- dry skin
- itchy ears
- loss of libido
- vaginal dryness
- pain with intercourse
- recurrent urinary tract infections
- changes in energy

More women are searching for answers to wellness for their body and it is important that women are given options that are evidence based.

One common treatment for managing menopausal symptoms is hormone replacement therapy (HRT). HRT works by increasing estrogen levels in the body to help alleviate the symptoms associated with menopause. HRT can provide relief from discomfort and improve overall quality of life and is an important treatment option for women.

## Types of HRT

There are two main types of HRT that may be prescribed: combined HRT and estrogen-only HRT. Combined HRT contains both estrogen and progesterone hormones. This type of therapy is typically recommended for women with a uterus as it provides protection for the uterine lining. Whereas estrogen-only HRT may be offered to women who have had a hysterectomy.

The topical forms of estrogen are recommended as they are absorbed transdermally and provide the safest delivery option. These can include gels, creams or patches. Estrogen is delivered in the form called 17β-Estradiol or commonly called "estradiol". Estradiol delivery via the Estrogel®, Divigel®, or the Estrodot® patch are the most common forms. Compounded forms can be an option if a patient needs a specific dose or has any type of allergy for example to a compound, but this is not the standard of care.

"Uterine protection" is required for women who have not had a hysterectomy. This can be provided with a conventional treatment such as an Intrauterine Device (IUD) such as Mirena® or Skyleena®. Or it can be provided with vaginal progesterone suppositories or oral micronized progesterone (this can be from Prometrium® or a compounded progesterone).

For further reading I recommend all my patients to review the [Meno-Notes](https://www.menopause.org/publications/consumer-publications/-i-menonotes-i-) from the North American Menopause Society.

Working with a Naturopathic Doctor like myself, who has additional training and experience working with women in the perimenopause/menopause phase is key to understanding your treatment options.

## Managing Symptoms Naturally

In addition to traditional treatments like HRT, there are various natural ways to manage menopausal symptoms effectively.

Making lifestyle changes such as maintaining a healthy diet rich in nutrients like fibre can help alleviate discomfort during this transition phase.

Are herbs and supplements effective for managing menopausal symptoms such as hot flashes and night sweats?

The only research in non-hormonal means for managing menopausal symptoms are:

- clinical hypnosis
- cognitive behavioural therapy (CBT)
- weight loss
- Fezolinetant : a neurokinin B antagonist that works in the brain to reduce hot flashes 
- Gabapentin : a drug used to treat seizures or nerve pain
- Oxybutynin : an antimuscarinic, anticholinergic therapy that is used for the treatment of overactive bladder and urinary urge incontinence and has been found to reduce hot flashes at low doses
- SSRIs/SNRIs: multiple formulations have been studied and found to be beneficial for VMS management, including paroxetine, escitalopram, citalopram, venlafaxine, and desvenlafaxine , often at lower doses than those used for treatment of anxiety or depression.
- Only paroxetine mesylate is FDA approved for hot flashes management specifically. These treatments may be ideal for women with coexisting mood or anxiety symptoms.

## Exercise and Stress Management

Regular exercise is another key component of managing menopausal symptoms effectively. Physical activity not only helps maintain overall health but also reduces stress levels which can exacerbate certain menopausal symptoms such as hot flushes or mood swings.

In addition to exercise, finding healthy ways to manage stress through practices like meditation or yoga can have a positive impact on your well-being during this time of transition.

I've talked a lot in the past about resistance training at least 3-4 times a week for women and some form of movement daily for a minimum of 15-20 minutes. The form of exercise is important, but I always tell women that it's more important that they just move first and foremost.

## Lifestyle Changes

Other lifestyle changes such as not smoking and/or reducing alcohol consumption can also contribute to minimizing menopausal symptoms. Smoking has been linked to an increased risk of early onset menopause while excessive alcohol intake can disrupt hormone balance further worsening existing symptoms. 

Acupuncture treatment may be an effective smoking cessation and stress management support for some patients. I have used acupuncture for many of my patients along with HRT and other lifestyle treatments we have discussed.

Each person is different so there is not a one size fits all.  For patients in the Oakville, Ontario area I am available to see patients in person via my in [office booking](/contact), and for all Ontario residents a [virtual free 15 min discovery call](javascript:WebPlatform.Popups.show(5);)with Dr Amy [info@dramytung.com](mailto:info@dramytung.com) or [647-576-7814](tel:647-576-7814).

Wishing you the best in Health,

Dr. Amy Tung, ND

References:

North American Menopause Society (NAMS) https://www.menopause.org/publications/consumer-publications/-i-menonotes-i-

Menonote: Nonhormone Therapies for Hot Flashes

Menonote: Hormone Therapy

Menonote: Bioidentical Hormone Therapy