Managing Menopause Symptoms With Self-Care Tips for African Women

By: Foluke Akinwalere. Freelance Health Writer. Medical review and editorial support provided by the DLHA Team

 

Image of a happy menopausal aged black woman captioned “Managing Menopause”. Image source Freepik

 

Introduction

Menopause is a natural and inevitable stage of life that every woman experiences, typically between the ages of 45 and 55 years.  While it marks the end of reproductive years, it also ushers in a host of hormonal changes that can affect physical, emotional, and mental well-being of women. Many women find themselves faced with strange signs; from hot flashes and mood swings to sleep disturbances and weight fluctuations.

Understanding menopause and how it makes you feel (i.e.,  symptoms) is essential for managing this life stage effectively.  Armed with the right knowledge, the symptoms of menopause can be readily managed, allowing women to maintain a healthy and fulfilling lifestyle.  

This article aims to educate and empower women by providing  accurate information about  menopause symptoms and offering practical tips for managing them  with confidence.

 

What is Menopause?

Menopause is a natural process that marks the permanent end of menstrual cycles of a woman.  It results from her ovaries no longer producing reproductive hormones (estrogen and progesterone) for a period of at least 12 consecutive months [1] and marks the end of her ability to have children. 

Menopause usually occurs between the ages of 45 and 55 years, but some women may experience it earlier due hereditary (genetic) factors, lifestyles choices (e.g. smoking), or medical intervention such as chemotherapy, radiation therapy, or surgery.

 

Learn more about menopause and its key phases from here: Menopause: Basic Information for Africans

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How Does Culture Affect African Women’s Response to Menopause?

Many African communities often treat menopause as a taboo topic, which limits understanding and support for women experiencing this natural transition. [2] Cultural norms and beliefs fuel the stigma surrounding menopause, making it hard for women to share their experiences.  

Some traditions look at menopause as a sign of aging and a loss of feminine quality, lowering women’s self-esteem.  However, other African cultures regard menopause as a period of wisdom and respect. [2] 

By encouraging open conversations and breaking the silence, women can be strengthened to view and deal with menopause with confidence and dignity.

Another challenge is the limitation in healthcare access generally in most African countries. Many women do not receive adequate medical guidance about menopause, which raises their chances of developing health complications. 

Raising awareness and advocating for better healthcare policies can improve the quality of life for menopausal women in Africa.

 

 Related: Common Myths and Misinformation About Menopause in Africa (with Facts)

 

What Are the Common Symptoms of Menopause?

The common symptoms of menopause can be grouped as follows:

• Physical
• Emotional
• Others

 

Physical Symptoms

• Hot Flashes and Night Sweats:  Many women experience sudden waves of intense heat that spread throughout their body, often accompanied by excessive sweating.  These episodes can last for a few seconds to several minutes, happening unexpectedly during the day or waking women up at night.

• Sleep Disturbances:  Fluctuating hormone levels often make it difficult to stay asleep.  These include difficulty falling asleep, waking up earlier than intended, and frequently waking up multiple times throughout the night. [1]

• Weight Gain and Metabolism Slowdown:  As estrogen levels drop, metabolism slow down, leading to weight gain, especially around the abdomen. Women may find it harder to lose weight even with diet and exercise.

• Vaginal Dryness and Discomfort:  Reduced hormonal levels lead to decreased natural lubrication which makes intercourse uncomfortable or even painful. This can affect sexual health and intimacy.

• Thinning Hair and Dry Skin:  Many women notice their hair becoming thinner, drier, or more brittle due to hormonal shifts.  Similarly, the skin may lose elasticity and become drier.

 

Emotional Symptoms

• Mood Swings:  Hormonal fluctuations can lead to sudden emotional highs and lows, causing women to feel irritable or overly sensitive.

• Anxiety and Depression:  Many women experience increased anxiety, nervousness, or depressive episodes during menopause.

• Memory and Concentration Challenges (Brain Fog):  Forgetfulness, difficulty concentrating, and mental fog are common complaints during menopause.

 

Other Long-Term Health Concerns

• Bone Weakened (Osteoporosis):  Estrogen plays a crucial role in maintaining bone strength.  As levels drop, bones become more fragile, increasing the risk of fractures.

• Increased Risk of Heart Diseases:  Declining estrogen levels may contribute to increased bad cholesterol levels and higher blood pressure, leading to a greater risk of heart disease.

 

Self-Care Tips for Managing Menopause 

Before engaging in any of the self-care tips discussed below, talk with your healthcare provider to know if they are right for your situation and symptoms.  

Chances are that with your provider’s guidance, the self-care tips would help relieve some of your troubling menopause symptoms and support your desire for a healthy and fulfilling life.” 

 

Infographics on tips for managing menopause. Image source: National Institute of Aging

 

1. Lifestyle Adjustments

• Balanced Diet
  • Eat a diet that is rich in calcium (e.g. milk, yoghurt, and leafy vegetables) to maintain bone health
  • Include foods that are high in estrogen (phytoestrogen foods) such as soy, flaxseed, and chickpeas to balance hormones
  • Eat traditional African foods such as millet, okra, and sorghum for essential nutrients
  • Stay hydrated and limit processed foods, caffeine, and sugar.

• Exercise Regularly
  • Engage in weight-bearing exercises like walking, jogging, or dancing to strengthen your bone and improve heart health
  • Include strength training and flexibility exercise such as yoga
  • Communities-based fitness group can provide social support and motivation

• Better Sleep Hygiene
  • Establish a consistent sleep schedule
  • Create a cool, quiet sleeping environment to reduce night sweats.
  • Limit screen time before bed
  • Avoid stimulants such as caffeine before bedtime.
  • Opting for loose, cotton pyjamas or nightwear can help you stay cooler compared to other fabrics.
  • Use cotton sheets and a light blanket in layers instead of a heavy duvet.

 

2. Stress Management

• Mindfulness and Meditation
  • Practice mindfulness to alleviate mood swings and anxiety.
  • Dedicate 10-15 minutes daily to breathing exercises or guided meditation
  • Traditional relaxation practices like storytelling or listening to music can also promote mental well-being.

• Therapy and Emotional Support
  • Seek counseling for persistent anxiety or depression
  • Build a strong support network by joining support groups or women’s circles to share experiences and reduce feelings of isolation.
  • Utilise community leaders to facilitate open discussions about menopause.

 

3. Personal Care

• Skin and Hair Care
  • Use moisturisers and sunscreens to combat dryness and protect your skin.
  • Opt for gentle shampoos and protective hairstyles to minimise hair loss.
  • Natural African products like shea butter and aloe vera can provide excellent care

• Sexual Health
  • Use lubricants or vaginal moisturisers to alleviate discomfort during intercourse.
  • Vaginal estrogen treatments may be recommended for persistent dryness.
  • Open communication with partners about menopause-related changes can strengthen relationships.

• Avoid Triggers
  • Identify and avoid triggers like spicy foods, alcohol, or stress to reduce hot flashes.
  • Cultural dishes can be modified to reduce spicy ingredients while maintaining flavour.

 

4. Natural Treatments

• Herbs like black cohosh, red clover, ginseng, flaxseed, and evening primrose oil may ease some menopausal symptoms like hot flashes, mood swings, and sleep problems.
• Traditional remedies, such as moringa or hibiscus, have been used in African cultures for overall health

Always research these treatments carefully and talk to a qualified medical professional before using any of them.  Some natural remedies can cause serious side effects or react with other medications.  Unlike prescription drugs, herbal supplements are not strictly regulated, so their quality, dosage, and effectiveness can vary.

Depending on the severity of your symptoms, your healthcare provider may recommend that you take medications in addition to the self-care tips discussed earlier. 

 

Medications for Managing Menopause  

Hormone Replacement Therapy (HRT)

Hormone replacement therapy is a treatment used to relieve the symptoms of menopause by replacing the levels of the hormone (estrogen and progesterone) which naturally decrease as menopause approaches. [3]

The impact of HRT can vary depending on factors such as age, how long it’s been since menopause, existing health conditions, and the type, dose, and way the therapy is given. [4]

Types of Hormone Replacement Therapy (HRT)

There are two main options for hormone replacement therapy, which are:

1.   Estrogen-Only HRT

• Contains only estrogen and is typically prescribed for women who have had a hysterectomy (removal of the uterus).
• It helps relieve menopause symptoms such as hot flashes, night sweats, vaginal dryness, and strengthen bones.
• Its common side effects include weight gain, nausea, vomiting, breast tenderness, and headaches. It may increase the risk of certain health conditions, such as stroke or blood clots. [5]
• It is available in various form including:
  • Tablets which can be taken by mouth
  • A patch - adhered to the skin to release hormone gradually
  • An implant - inserted under the skin with local anesthesia for long-term hormone release
  • Estrogen gel - Applied directly to the skin, where it gets absorbed into the body
  • Estrogen spray – Sprayed in short busts onto the forearm for quick absorption into the bloodstream.

2.   Combined HRT (Estrogen + Progesterone)

• This contains both estrogen and progesterone 
• It is usually taken as tablets.
• It is recommended for women who still have their uterus intact, as progesterone helps to protect against the risk of endometrial cancer (cancer of the uterus lining) caused by estrogen use alone. [5]
• Effectively manages menopause symptoms and helps maintain bone density.
• Available in continuous (daily) or cyclical (monthly) regimens, depending on individual needs.
• May slightly increase the risk of breast cancer with long-term use, so regular health check-ups and making lifestyle changes such as quitting smoking, cutting back on alcohol, losing weight, and staying active can have a greater effect on overall health than relying on medications alone. [5]

Have a discussion with your healthcare provider about the benefits and risks of both types of HRT. and which is the right one for you. Also discuss when would be a right time for you to start HRT. 

 

How to Live Healthy Through Menopause 

Embracing menopause as a natural phase of life can be empowering. 

In many African cultures, older women hold esteemed positions as leaders and caregivers. Viewing menopause as a gateway to wisdom and a new chapter of life can help reduce feelings of inadequacy. 

Here are additional and helpful things that you can do to live a healthy and fulfilled life through your menopausal years.

1. Remain Positive  

• Take time to pamper yourself through activities that bring you joy, whether it's gardening, reading or engaging in hobbies.
• Prioritise your health and remember that seeking help is a sign of strength, not weakness.
• Provide guidance and mentorship to younger women in order to establish intergenerational support systems.

2. Community Support

• Create or join support groups for African women to share experiences and tips.
• Speak out for workplace policies that accommodate menopause women, such as flexible schedules or access to healthcare resources.
• Speak out and support public awareness campaigns that can help to destigmatise menopause and promote inclusivity.
• Press your local health managers to have special clinics for women's health matters generally.

 

Conclusion

Menopause is a significant transition that requires understanding and self-care.  By making informed lifestyle choices, seeking appropriate medical advice, and leaning on community support.  African women can navigate menopause with resilience and grace.  Remember, menopause is not the end but a new chapter filled with opportunities for growth and self-discovery. Empowerment comes from knowledge, and together we can break the silence around menopause to create a more inclusive and supportive environment for all women.

 

References:

1.  Peacock K, Carlson K, Ketvertis KM. Menopause. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. [Updated 2023 Dec 21]. Cited Feb. 3 2025. Available from here.

2.  Rasweswe MM, Mulaudzi FM. Indigenous knowledge, beliefs, practices and treatments of menopause among females of African descent. In: Mulaudzi FM, Lebese RT, editors. Working with indigenous knowledge: Strategies for health professionals [Internet]. Cape Town: AOSIS; 2022. Chapter 8. Available from here.

3.  NHS. UK. About Hormone Replacement Therapy (HRT), February 7, 2023. Accessed February 7, 2024. Available from here.

4.  Valerie A Flores, Lubna Pal, JoAnn E Manson, Hormone Therapy in Menopause: Concepts, Controversies, and Approach to Treatment, Endocrine Reviews, 2021;(42), 6, 720–752.  Available from here.

5.  Harper-Harrison G, Carlson K, Shanahan MM. Hormone Replacement Therapy.. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. [Updated 2024 Oct 6]. Cited Feb. 3, 2025. Available from here.

 

Watch the video below to learn more about the benefits of menopause information to you. 

 

Does the Menopause Just Happen Suddenly?

 

Related: 

• Menopause: Basic Information for Africans
• Common Myths and Misinformation About Menopause in Africa (with Facts)

 

Published:  February 16, 2025

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