The 7 dwarfs of menopause: sweaty, sleepy, moody, bloated and more
Empowering women to thrive during perimenopause and beyond.
We are all familiar with the renowned fairytale of Snow White and her Seven Dwarfs.
The “dwarfs of menopause” though, are no fairytale. These seven blighters can wreak havoc for women who are transitioning perimenopause (the period running up to menopause).
They are labelled as Itchy, Moody, Sleepy, Sweaty, Bloated, Forgetful and All Dried Up – and add to the party their two annoying cousins: Leaky and Frigid.
Menopause is defined as the point that a woman has not had a menstrual period for 12 months and marks the end her of reproductive years.
The symptoms or “dwarfs” of menopause, however, can be experienced on average for four years prior to menopause and sometimes a few lingering into the post-menopausal period too.
Some women may experience moments of these symptoms well before they reach menopause, sometimes even up to 10 years before!
Luckily for us ladies, perimenopause is a hot topic at present and there is a global movement to empower women to thrive during this period rather than just survive it.
In terms of managing these symptoms, the golden principles to help alleviate the “dwarfs” include a healthy diet and good hydration, sufficient sleep, exercise and managing stress.
But each dwarf deserves attention, with strategies to combat them on an individual level.
There are so many pesky dwarves that I will split this article into two parts, tackling Sweaty, Sleepy, Moody and Bloated first.
Sweaty
Hot flushes are one of the most common complaints of perimenopause and are experienced by 75% of women.
A hot flush comes on rapidly and causes redness and an increase in skin temperature and is accompanied by sweating.
How to combat Sweaty:
• Wear layers so that you can remove as body temperature increases
• Stay well hydrated
• Reduce alcohol intake
• Avoid smoking
• Exercise is a great way to lower core body temperature and reduce hot flushes
• Hormone therapy can also relieve these symptoms.
Sleepy
Disrupted sleep is another common complaint and this problem is troublesome as sleep is key in allowing our bodies to rest and reset. Sleep deprivation is torture! Most mothers will remember the newborn phase of lack of sleep with a slight shudder…
Sleep disturbances can occur either because of hot flushes waking you or because of the reduced progesterone which influences the relaxing neurotransmitter GABA which helps you to sleep and reduces anxiety and tension.
How to combat Sleepy:
• A regular exercise routine can assist with sleep patterns
• Magnesium glycinate regulates GABA levels and promotes relaxation and sleep
• Mindfulness and meditation practices can also assist with relaxation and a down regulation of the nervous system enhancing sleep
• Limit caffeine intake
• Limit screen time before bed and turn off all electronic devices
• Create a calm sleep environment (temperate, quiet and so on).
Moody
Many women struggle with PMS but during perimenopause as periods become irregular and you are noticing drastic mood changes it may be related to the hormonal changes associated with menopause.
This can be quite overwhelming for some women and can cause them to experience a full spectrum of emotions, from feeling overwhelmed to anxious, to angry to out of control rage.
How to manage Moody:
• Maintain a healthy diet
• Ensure you get sufficient sleep
• Regular exercise can help regulate mood
• Meditation and mindfulness
• Keep a diary to monitor your mood and then discuss it with your GP or gynae.
• Hormone replacement therapy can be life-changing for some ladies – discuss this with your GP or gynae
• Speak to a nutritionist or seek assistance from a local health shop regarding natural remedies
Bloated
The infamous “middle-age spread” or midline weight gain stems from a variety of factors, including the fact that older women may be less physically active.
There is also a decrease in metabolism as one ages which can cause weight gain and constipation causing bloating.
How to overcome Bloated:
• Healthy diet including good fibre intake and reduce sugar and alcohol intake
• Stay well hydrated as this prevents constipation
• Regular exercise is essential and be sure to include weight training as this increases basal metabolic rate
• Ensure you are taking a good probiotic to enhance gut health or consume foods rich in probiotics such as yogurt, kefir, sauerkraut and kimchi.
• Should weight gain be marked, check in with your GP to assess your thyroid function
• Manage constipation by seeing a women’s health or pelvic health physiotherapist
Each dwarf has its own treatment options but essentially you should always start by addressing the basics – diet, stress management, sleep patterns and exercise.
If these symptoms are becoming unmanageable, it is imperative that you speak to your GP, gynae or women’s health physio to design a management programme to help you thrive through this transition.
Salt Rock resident Tarryn Graham has a BSc in physiotherapy from Stellenbosch University, and has a special interest and further training in women’s health physiotherapy and sexual health. She has 14 years’ experience in women’s health and pelvic floor physiotherapy.
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