10 Holistic Approaches for Managing Menopausal Symptoms, Including Insomnia

This article aims to highlight the significant health challenges women face after a hysterectomy or during natural menopause and provide insights into navigating side effects.

With almost nine years of experience, I hope to assist those new to menopause in making informed health care choices. In a judgmental world, having a support team is crucial. My transparency on this issue aims to help you feel supported and understood.

Insomnia is a common menopause side effect that I've suffered with for about eight years. It's often linked to sleep apnea, hot flashes, night sweats, itchy skin, restless legs, mood changes, anxiety, or depression. Declining melatonin with age can also affect sleep. This struggle can lead to fatigue, irritability, and concentration issues, contributing to unhealthy eating habits and a sedentary lifestyle, potentially causing weight gain.

➡️ Insomnia alone can cause weight gain, contradicting the notion that weight gain is solely a result of laziness or excessive eating. ⬅️

Menopausal women are not necessarily lazy; they are exhausted due to hormonal imbalance. This disruption, combined with other health issues, can lead to physical and mental health problems, including depression, hair thinning, dry skin, and accelerated aging.

Insomnia often goes unnoticed by others, leading to harsh judgment. It impairs daytime performance and reduces physical activity due to fatigue. Longer wakefulness increases energy and calorie demands.

The body has to get energy from somewhere so it releases hunger hormones. This is why maintaining a healthy diet is crucial. However, since insomnia triggers cravings for junk food (as the body seeks quick energy sources), adhering to a healthy lifestyle becomes even more challenging.

When sleep-deprived, concentrating on healthy eating becomes difficult because the primary concern is getting rest. Sleep deprivation raises ghrelin levels, which induces hunger, and lowers leptin levels, which regulate appetite and energy use.

Insomnia can profoundly alter a person's life, leading to feelings of incompetence and hopelessness, and even making one undependable at work. I personally had to stop working out in the field because insomnia was so unpredictable. It can even change a person's personality, turning someone fun and easygoing into bitter and cranky. Chronic insomnia is an overwhelming force dictating daily existence, like fighting an invisible enemy.

Chronic insomnia is challenging, leaving you awake for days and feeling exhausted. One day a person is capable and the next they're barely able to move. Its unpredictability causes mixed emotions, as clarity and productivity are overshadowed by fatigue and irritability, making simple tasks daunting.

For the past few years, sleepless nights and health issues have made me feel like I'm merely surviving, affecting my weight, my appearance, and nearly every aspect of my life. Chronic insomnia does not just disrupt sleep; it can hijack a person's life, making every day a struggle for normalcy.

The good news is, there is hope for those who suffer with chronic insomnia and other menopausal symptoms. The bad news is that it will take self-discipline and a lifestyle change.

CAN YOU SUCCESFULLY MANAGE MENOPAUSE?

After a complete hysterectomy induced menopause, I struggled for years with exhaustion and pain, often unable to perform basic tasks. Existing health issues compounded my difficulties with weight management, leaving my life feeling chaotic. I've often wandered around my house at night like a zombie, wishing I could fall asleep, night after night.

Determining my nutritional needs made this even more challenging. The keto diet aided weight loss but worsened Interstitial Cystitis (IC) symptoms and increased cholesterol. IC's chronic pain required giving up coffee and caffeine, which was disheartening as it helped with weight control.

Changing habits has been tough but the more I make conscious decisions, the easier it becomes. For me, foods can benefit one condition but harm another. I rely on fruits and vegetables for energy and weight control, but daily salads worsened my symptoms. My Urologist advised stopping the keto diet and consuming starchy carbohydrates in moderation to avoid weight gain. So, when I tell you I know how hard life can be, I'm not joking!

MODERATION:

THE M-WORD THAT CONQUERS MENOPAUSE

Nothing has helped me more than mastering the art of moderation, it has been crucial in managing menopause. I began with an elimination diet to identify symptom-triggering foods and beneficial ones. I consciously manage my diet and recommend this approach to anyone new to menopause.

I have limited food choices but focus more on avoiding unhealthy eating habits. Habits are what greatly impact one's health. Eating a piece of chocolate cake isn't a big deal, unless you do it habitually. However, I aim to enjoy life as well, so I've learned to follow my diet regularly without letting it be a source of stress.

Stress raises Cortisol levels, which can be particularly harmful for me because of adrenal and autoimmune issues, and because of elevated Cortisol levels. Stress can also worsen health issues. I advise anyone who is new to menopause to avoid anything that causes stress including toxic people, drama, and situations that are upsetting.

In today's society, overweight people are heavily judged, but it isn't uncommon for menopausal women to gain weight.

For me, managing menopause has become much more effective through adhering to moderation. Small changes like eating salmon once a week and avoiding red meat have helped to reduce my cholesterol and keep from gaining more weight.

I have to admit that on the days when I haven't had enough sleep, I still crave junk food and those days are the hardest. Maintaining balance is crucial, yet insomnia disrupts this by causing chaotic emotions and hormone levels. However, I'm learning to savor food and control stress-eating. And, as I said, avoiding certain foods is extremely beneficial.

Hormones are occasionally given to cattle to boost their growth rate. Red meat is high in fat, particularly saturated fat, which can raise LDL (bad cholesterol) levels. Menopausal women should limit or avoid consumption of red meat to help control their hormones and to keep their cholesterol in check. Meat producers have claimed online that their meat doesn't have enough added hormones to make a difference in one's health, yet I've experienced fewer hot flashes since I stopped consuming it. The results speak for themselves!

During menopause, it's advisable to steer clear of processed carbohydrates, sugar, starchy foods, specific meats, and processed or fast foods, as your body finds them difficult to process. Cutting down on unhealthy carbohydrates will make a noticeable difference.

MODERATION - MENOPAUSE'S BEST FRIEND!

I've learned that creating better habits means you have to keep your home clear of temptation. For this reason, it's rare to find junk food at my house. It doesn't mean I never have junk food here. It just means that I don't make buying it a habit.

Women who keep boxes of Little Debbie cakes or bags of candy at home will have a harder time controlling their emotions, keeping their weight down, and avoiding temptation. They may also experience excessive sweating, energy crashes, and other worsened menopause side effects.

You have to stop buying junk food to stop eating it. And even then, if you're a sweet-lover like I am, cravings will still happen. I try to remember to keep healthy alternatives like peanut butter fat bombs (you can find my recipe at the end of this article), Greek yogurt with various fruits (you can find one of my recipes on my FB page), or a baked sweet potato with just a touch of Swerve brown sugar. I also like to keep Lily's chocolate chips in case I get the munchies when my husband makes popcorn.

Giving up junk food is easier if you can still have some treats. You don't have to give up things you love, you just have to find healthier alternatives! Dessert isn't a thing of the past, there are plenty of healthy recipes out there.

THE MEDITERRANEAN DIET:

ONE OF THE BEST TREATMENTS FOR MENOPAUSE

Mediterranean people are known for longevity. Their diet is among the healthiest in the world, so I strive to adhere to it. However, when I've gone days without sleep and life gets especially tough, I might indulge in a meal that's not on my "allowed" list. I haven't encountered anyone who adheres to a perfectly healthy diet 100% of the time. I've found that most of those who claim to do this are closet eaters or they don't do it long-term. Just saying. 🙄

My goal is to create health habits that I can adhere to long-term. Sticking with a diet long-term is more easily accomplished if you allow yourself a little grace in times of weakness. I now consume nutritious foods regularly. This is a change from my past habits.

When dining out, I aim to choose healthy meals and drink water to help establish new routines. You'll find that over time, eating healthily becomes a lifestyle and happens automatically once you've worked at it long enough. It's a matter of changing your mindset, which doesn't happen overnight. Until then, making better conscious daily decisions is key.

Moderation with junk food is crucial for health and hormone balance. However, for me, some days food just isn't a priority due to sleep deprivation and struggling with other health issues. My advice for managing menopausal symptoms while experiencing other health issues is to view life as a peaceful journey, not a checklist of do's and don'ts.

Embrace freedom and savor life—there's no reason to feel guilty about having a piece of cake. Just avoid making it a habit.

When a person has chronic insomnia they have to rely on food for energy, since it doesn't come from sleep. Food is fuel for the body, and unfortunately, sugar gives quick energy. Some people crave it first.

An additional catch-22 is that exercising demands energy, yet lack of sleep prevents the body from generating it. Symptomatic menopausal women have to force themselves to stay active because the tendency is to rest when the body feels sluggish.

Trust me, I don't feel like going on my daily walks or working on remodeling my house, I have to force myself to do these things. My drive for normalcy gets me out of bed each morning. The most effective approach to handling challenging health problems is to remain active and engaged.

My husband and I have both agreed that not working out in the field is what's best for my health, for now. However, working on my own house helps me continue to be productive, but on a flexible schedule so that I can more easily cope.

If you're dealing with a health issue, explore creative ways to stay productive. This approach can help you manage the situation instead of struggling with it.

One of the main side effects of insomnia is brain fog. Over the past few years, brain fog has been a significant challenge for me. A few nights without sleep has lead to confusion and memory issues.

I've even found myself saying things backward, or saying words out of order. I've had hallucinations, and haven't been able to drive many times. It's a real challenge. If you're going through this, my heart goes out to you.

I had been on a myriad of treatments, none of which worked long-term. Sleep medication hasn't always work for me. It's sporadic due to the way my body metabolizes things. Autoimmune issues can affect metabolism, and I've had several types of autoimmune problems for many years. One of the healthiest alternatives to medication I've found that actually work are these melatonin drops.

I can take something designed to knock someone else out for 12 hours and not even sleep that night. It's crazy! But I found this scripture that I believe is related to insomnia- Psalm 127:2 "[It is] vain for you to rise up early, to sit up late, to eat the bread of sorrows: so (or, for this reason) He gives his beloved sleep." The word "He" is referring to the Lord. Trusting in the Lord for rest is the most effective way I've discovered to manage insomnia.

I used to educate myself on all of these health issues so that I could face them with knowledge, but at this point, it just feels like a ridiculous endeavor. I now pray and trust in the Lord to get me through each day; taking it one day at a time.

This is my best advice to you as well. If you don't have a relationship with the Lord, a health crisis is the best time to establish one. Health issues do not come from God (and they are not His will for our lives- see John 10:10), but they do humble us, allowing us to be more receptive to God's will. Prayer gives us hope, and God's love and His Word gives us strength. Sometimes the best thing to do is the simplest, as faith can move mountains.♥️

If you're worried about your health, sleep, or weight, remember that God supports you. He can guide you in managing your lifestyle and developing healthy habits.

Through Him, we can always overcome if we keep our minds positive and our outlook renewed. (Romans 12:2, Isaiah 40:31).

TRY THESE NATUAL REMEMDIES THAT COMBAT INSOMNIA:

1. Vetiver Essential Oil Spray (combine 24 drops of Vetiver, 4 ounces of distilled water, & 1/2 ounce of witch hazel in a spray bottle. Shake well. Spray on pillow before going to sleep.) Vetiver is considered a healthy alternative to sleeping pills. *WARNING-DO NOT USE NEAR ANYONE WHO IS PREGNANT OR WHO MAY BECOME PREGNANT AS THIS PRODUCT IS KNOWN TO CAUSE MISCARRIAGE.

2. Start your day with a hot shower to warm up your muscles, then switch to cool water to awaken and energize your body and get it moving. If you prefer, take a soak in the tub to relieve sore muscles.

3. Do not use phones or computers before going to bed. I know it's hard in today's world but my doctor swears by it.

4. Read a book at bedtime instead of watching tv or looking at your phone. Screens can increase insomnia.

5. Go to bed at the same time every night. (A routine I find difficult.)

6. Soak in an Epsom bath before going to bed. Turn your bathroom into a min-spa by lighting a candle by the tub, add lavender essential oil and a calming bath bomb made from natural ingredients to your water.

7. Stretch daily. A full body stretch can help alleviate pain and relax the body.

8. Practice mindfulness, meditation, and prayer.

9. Read your Bible every day.

10. Confess scriptures over your circumstances.

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PEANUT BUTTER FAT BOMBS

Place 1/4 cup of 100% RAW PURE HONEY into a bowl (make sure the bottle is marked "honey in the raw" or "raw honey" as there are numerous imitations containing sugar, despite being labeled as honey). If you want it to be sweeter add a few drops of Monk Fruit to the honey.

Add 1/2 C CRUNCHY PEANUT BUTTER.

Grind 1/2 C OATS in a coffee grinder or mini chopper and add to mixture (this step is optional, you can add them without grinding if you don't mind the texture of whole oats).

Experiment with adding melted chocolate or chocolate pieces, cream cheese, crisp rice, or Swerve powdered sugar to make them taste more like Rees's PB cups.

Please be aware that this is a high-calorie snack, but lower on the glycemic index than a sugary snack and much better for you!