How does menopause affect a relationship?

HOW MENOPAUSE CAN AFFECT YOUR RELATIONSHIP?

Menopause is a natural biological stage in your reproductive life when you have not had a menstrual period for 12 consecutive months and that marks the end of your fertile years. Before that during the perimenopausal time, your menstrual cycle may start becoming irregular, your hormone levels begin fluctuating and your body starts transitioning into the non-reproductive phase of your life, the menopause that typically happens around the age of 50, but can occur earlier or later.

During menopausal time, hormonal changes can cause a variety of physical and emotional symptoms that can be difficult to manage. But did you know that menopause can also affect your relationship with your husband or partner? In this article, we'll explore how the changes in hormones during menopause can affect your relationship, and what interventions may help, such as nutrition, lifestyle, and mindset.

WHAT HORMONAL CHANGES OCCUR DURING MENOPAUSE?

Your menopausal time is marked by a decline in the production of your hormones estrogen and progesterone. These hormones play a significant role in your physical and emotional health, and the reduction in their levels can have far-reaching effects.

Estrogen, for example, is responsible for regulating your menstrual cycle, maintaining your vaginal health, protecting your bones and much more. It also has a significant impact on your mood and behaviour. During perimenopause/ menopause, the decline in its levels can lead to feelings of depression, anxiety, and moodiness. 

Progesterone, on the other hand, is responsible for preparing your uterus for pregnancy and regulating your menstrual cycle. It also has a calming effect on your body, and its decline can make you irritable and cause insomnia.

Overall, some common signs you can see during your menopausal time include hot flashes, night sweats, mood swings, sleep disturbances, vaginal dryness, depression, irritability,  headaches fatigue, weight gain, and memory lapses.

Let’s explore how your menopause, these hormonal changes and the associated symptoms specifically affect your relationship with your partner.

HOW MENOPAUSE CAN AFFECT YOUR RELATIONSHIP?

The hormonal changes that occur during menopause can have a significant impact on your relationship with your partner. Symptoms like depression, anxiety, mood swings, vaginal dryness, fatigue, weight gain, lack of sleep, and hot flashes can all affect how we feel and our relationships with other people.

Depression and anxiety can cause a lack of interest in sex, while vaginal dryness can make sex painful. Fatigue and lack of sleep can affect your energy levels and mood, leading to irritability and decreased patience. Weight gain can also affect self-esteem and confidence, leading to a lack of desire for intimacy.

WHAT STRATEGIES YOU CAN USE TO MANAGE YOUR SYMPTOMS AND IMPROVE YOUR RELATIONSHIP?

Here are mentioned some natural ways to reduce your menopausal symptoms. By making these slight tweaks in your diet and lifestyle, you can start your journey towards better physical and mental health and be able to navigate successfully through your menopausal years.

Nutritional Interventions

Healthy clean eating and well-balanced nutrition help in healing and rejuvenation, some foods that can help to alleviate the symptoms of menopause and improve overall health include:

Phytoestrogen-rich foods: Soy products such as soybeans, edamame, tofu, soymilk, and soybean extract contain a plant-based estrogen called isoflavones that can help in managing your hormones during menopause. Hot flashes, night sweats, and even vaginal dryness may be improved by including more soy products in your diet.

Sesame is one of the biggest sources of phytoestrogens and flaxseed also is rich in lignans, a type of phytoestrogen.  Make sure to include these seeds in your diet.

Calcium-rich foods: Eating spinach may reduce oxidative stress and reduce blood pressure levels. Spinach has lots of calcium which is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles encouraging their optimal function.

Kale is rich in calcium which is important to prevent the bone loss that can occur during menopause. Adequate calcium intake during post-menopause is also linked with a lower risk of hip fractures from weak bones. These vegetables also help with estrogen metabolism in menopausal women. Other calcium-rich products such as dairy must also be part of your diet regimen.  

Omega-3 fatty acid-rich foods: Omega-3 fatty acids found in fish, nuts, and seeds can help reduce inflammation and improve mood.

Vegetables and fruits: Eating foods rich in fibre is great for your menopausal health and can help you feel full longer, so great for weight loss and weight maintenance. Including plant based foods in your diet will work to improve your mood but also help with your overall health.

Overall, a Mediterranean-style diet that includes nuts, seeds, fruits, vegetables, fish, poultry, and healthy fats is great for your menopausal transition. Keep a check on your nutrient levels too. Some key nutrients for menopausal health are magnesium, zinc and the B-Vitamins.

Some herbs can also help you in dealing with your menopausal symptoms.  (Always talk to a healthcare professional before taking any herbs or supplements)

These include: Ginseng: Ground ginseng root can be consumed as tea or taken in capsule form. Ginseng has been used as a sedative in Asian countries for centuries and its soothing effects have been found to improve the quality and duration of your sleep.

Black cohosh: Black cohosh is one of the most popular natural remedies that women use for menopause symptoms. Its roots are ground into a dietary supplement.

Lifestyle Interventions Menopause can be challenging time for both you and your partner but there are several lifestyle modifications you can make to help you alleviate symptoms of menopause. These include:

Do Regular exercise: Regular physical activity can help improve mood, reduce stress, keep you active, boost self-esteem, manage weight, and increase bone density. Consider incorporating moderate-intensity exercise into your daily routine, such as walking, yoga, or swimming. You may also want to try exercising together with your husband, as this can be a fun way to bond and stay healthy.

Communicate openly: Open and honest communication is key to any successful relationship, especially during the menopausal time. It's important to let your partner know how you're feeling and what you're going through. Try to express your needs, concerns, and emotions clearly and calmly, and listen actively to your partners responses. Your partners should do their best to keep communication channels open and be ready to talk and comfort you whenever they can.

Become a team

If your menopausal symptoms are creating challenges for you and your partner, it’s important to openly discuss how this experience is affecting you, ideally in a way that signals that you are a team, in this together. If your partner is feeling angry and resentful about the changes in you, holding in all those feelings may just make the situation worse.

Finding ways to express how you are feeling while making space for your partner’s experience and communicating a desire to work together to improve the situation, can be really beneficial for both of you. Try to be careful about the words you use so as not to convey judgment or blame.

Lack of intimacy

After and around the time of menopause, your body makes less estrogen. Estrogen is a hormone that helps maintain the vagina’s lubrication, elasticity, and thickness. Low levels of estrogen can cause thinning, drying, and inflammation of vaginal walls leading to painful sexual intercourse and general discomfort. Talk to your doctor and get the help and support you need. There are some very effective things you can do to help relieve this uncomfortable issue. Learn more here

Avoid processed foods: Eating a diet that is rich in fruits, vegetables, and whole grains and avoiding processed foods such as those high in sugar or unhealthy fats can help improve overall health and prevent aggravation of your menopausal symptoms.

Avoid caffeine and spicy food: These foods can worsen menopausal symptoms.

Limit alcohol consumption: Excessive alcohol consumption can worsen symptoms of menopause and increase the risk of certain health conditions.

Maintain a healthy weight: Being overweight or obese can worsen symptoms of menopause, so it is important to maintain a healthy weight through diet and exercise.

Practice stress management techniques: Stress can worsen symptoms of menopause, so it is important to practice stress management techniques such as yoga, meditation, or deep breathing to reduce anxiety and promote relaxation.

Quit smoking: Smoking can increase the risk of certain health conditions and can worsen symptoms of menopause.

Get enough sleep: Proper sleep can help improve overall health and well-being. In your daily responsibilities and overwhelmed life, never ignore your sleep. Sleep is crucial for keeping your all body systems working at their best. Avoid using electronic devices before bed, as the blue light emitted can interfere with sleep. A relaxing bedtime routine and regular sleep schedule can help you.

Make time for yourself: Your self-care should be your priority. In this age, it becomes more important. Always have some time for yourself. Do whatever makes you happy. You can engage in activities like painting, and gardening or go for good skin and hair care. Remember to pamper yourself and bring joy and fulfillment in life.  This is not something to neglect now.

Mindset Interventions

Finally, mindset interventions like cognitive-behavioral therapy (CBT) and mindfulness can help manage symptoms by changing the way we think about and react to them. CBT can help identify negative thought patterns and replace them with more positive ones, while mindfulness can help us stay present and grounded at the moment.

Menopause can affect your relationship with your partner in many ways. The changes in hormones during this time can lead to symptoms like depression, anxiety, mood swings, and vaginal dryness, all of which can impact intimacy and overall relationship satisfaction. However, many interventions can help manage these symptoms, such as nutrition, lifestyle, and mindset. By taking a holistic approach to menopause management, you can improve your physical and emotional health, and maintain a healthy and fulfilling relationship with your partner.

It is important to consult with a healthcare provider or registered nutritional therapist before taking any supplements or making significant changes in your diet or lifestyle.

If you would like to learn more then have a listen to the below podcast episode I did with NLG family law Marriage Breakdown During the Menopausal Transition.

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