Managing Menopausal Symptoms When You Have PsA
If you are postmenopausal with PsA, you may be able to improve menopausal symptoms using the same techniques as people without PsA.
Diet and exercise
A nutritious diet rich in vegetables, fruits, fish and healthy fats can improve symptoms such as hot flashes and night sweats while reducing the risk of heart disease and joint pain. It’s also best to avoid caffeine, which can make hot flashes worse.
Exercise works to prevent bone loss after menopause and can help you sleep better. Strength training and aerobic exercises like walking, swimming, or cycling can also relieve joint pain, help you move more easily, improve your mental health, and manage your weight.
Stress reduction
Living with PsA can be stressful, and menopause can add to this experience. Mindfulness practices like meditation can help relieve symptoms of menopause and arthritis.
Studies suggest this technique could change the way your brain works, but experts say they need more research to understand why mindfulness helps relieve these symptoms.
Sleep hygiene
Lack of sleep can make inflammation worse, which can affect both menopausal and PsA symptoms.
But it works both ways: Aching joints and uncomfortable menopause symptoms can make sleep elusive.
To sleep better with PSA and menopause, try following these tips:
- Keep a consistent bedtime schedule and routine.
- Try not to nap in the afternoon or evening.
- Avoid using screens in your sleep space.
- Make your room cool, dark and comfortable.
- Exercise daily, but not too close to bedtime.
- Choose small snacks before bed rather than large meals.
- Avoid caffeine and alcohol before bed.
Hormone therapy
Hormone therapy can work well for serious menopausal symptoms like hot flashes, including in people with PsA, says Marmon.
Your doctor may advise against hormone therapy if you have a history of estrogen-sensitive cancer, unexplained vaginal bleeding, or a history of blood clots or stroke.
Herbal Remedies
Many companies claim that their herbal products improve menopausal symptoms, but research has not proven their effectiveness.
For example, black cohosh is a popular choice for menopausal symptoms, but it can damage your liver and is not safe to take if you have had breast cancer.
Others claim that foods like soy, chickpeas, and flaxseed contain natural estrogens, but no studies have shown that these foods can improve hot flashes or other symptoms.
If you want to try an herbal remedy for menopause with PsA, ask your doctor. They can recommend the safest options and warn you about any harmful ingredients.
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