Yes, menopause can cause nausea. Nausea, the sensation of feeling sick in the stomach, is one of the common symptoms felt by women during the transition to menopause.
If you are currently in the state of perimenopause and are facing this problem, remember that there is nothing to be alarmed about. It is common, and it occurs naturally as a result of the changes taking place in your body.
In this article, we will talk more about menopause and nausea, how the latter is caused, and what you can do to treat it.
Does Nausea Mean I Am Now in Menopause?
Well, no, not exactly. Even if you are in the age range when menopause and perimenopause start, nausea alone is not an indicator that you’ve reached either state.
The indicator of menopause is primarily the termination of your monthly period. If you don’t get your period for more than 12 months, it means that your body has reached menopause.
The duration leading up to this point is called perimenopause. During this time, there are various symptoms that women can feel, such as back pain, anxiety, excessive hunger, and so forth.
Nausea is simply one such symptom. Women can experience it during perimenopause and also during postmenopause (the time after menopause).
What Causes Women to Feel Nausea During Menopause?
The main reason for menopause nausea is hormonal imbalance.
Here is an explanation:
Estrogen is an important hormone found in the body. In women, it is responsible for many different sexual bodily functions. It is also responsible for managing and regulating other hormones, such as cortisol and ghrelin.
Cortisol is a hormone that the body releases as a response to stressful situations. It is known as the “stress hormone,” and in unhealthy and unregulated amounts, it can be harmful. It can cause sleep deprivation, weight gain, anxiety, depression, etc.
If excessive, this hormone can also cause nausea. It can negatively impact the digestive tract and make you feel sick in the stomach.
When women near menopause, the levels of estrogen start to decline, and hence, cortisol isn’t as easily managed. This causes the hormonal imbalance.
What Are Some Immediate Steps to Relieve Nausea?
When the feeling of nausea hits, here are some of the immediate steps that you can take to relieve it:
Sitting up straight
If you start feeling nauseous while you’re lying down or reclining, sitting up straight can help you feel better. Sitting up helps to improve digestion, and it prevents stomach acid from coming back up the esophagus and causing reflux.
Taking slow and deep breaths
Another immediate step to help nausea is slow, controlled breathing. Take slow and deep breaths while sitting up straight. This can make the sensation go away and help you feel better.
Getting fresh air
Oftentimes, getting a breath of fresh air is all you need for the nausea to pass. If you are sitting inside your home, go outside in the yard or the front lawn for a bit. Relax on a chair and get a drink while taking some nice deep breaths.
Smelling fresh-cut lemon
The smell of citrus, especially lemon, can be a great, quick fix for nausea. You can grab one from your kitchen, cut it in half and hold both pieces under your nose for a big sniff.
Consuming ginger-containing foods/drinks
Ginger is a natural wonder medicine whose benefits have been known for quite a long time. It can be used to ease stomach issues, treat colds and migraines, arthritis, and so on.
Foods and drinks containing ginger can also be great for nausea.
You can consume ginger by making fresh ginger tea, or by simply adding it directly to your food or salad.
What Are Some Long-Term Steps to Avoid Menopause Nausea?
The measures we’ve mentioned above are great ways to reduce the sensation of nausea when it hits. Now, let’s talk about things you can do to avoid it in the first place.
Eat smaller portions of food
Nausea is much more likely to occur when you eat more than you need, and that too, in a quick or careless way. To avoid that, stick to smaller portions of food when you eat. If you feel hungry again afterwards, you can have another small meal.
By shifting to small, frequent meals, you will be able to avoid overwhelming your stomach. You won’t be troubled with nausea or bloating.
Another benefit of this practice is that it stabilizes your blood sugar, which can be very beneficial for women during the menopause phase.
Incorporate low-fat foods into your diet
High-fat, greasy foods take time and effort for your body to digest. They can make you feel nauseous in general, but even more so if you happen to be going through menopause.
Here are some foods that you should include in your diet:
- Leafy greens and veggies
- Lean meats
- Beans
- Legumes
- Whole grains
Stay hydrated by drinking cool water
Drinking proper amounts of water (8 – 10 glasses a day) can help you avoid nausea during menopause. Cold water is especially beneficial for nausea. It can improve your mood and leave you feeling better.
Work out on the regular
Working out and exercising helps keep your body active. It can improve your digestion and prevent bloating (which can cause nausea). Exercising can also be great for managing stress and anxiety. Both of the latter can be underlying causes for recurring menopause nausea and should be actively addressed.
Get proper sleep
Proper and regular sleep is also a great way to keep your stress and anxiety in check. With proper sleep, your cortisol levels stay regulated and your hormonal imbalances during menopause can remain more stable. It can also help in better digestion, which also plays a role in reducing nausea in the long term.
Conclusion
Can menopause cause nausea? In short, yes, it can. While nausea is not an indicator of menopause, it is certainly a symptom.
If you feel nauseous, you can take some immediate steps, such as drinking cold water, sitting up straight, eating/drinking ginger-containing foods, and smelling strong citrus. These steps can make it go away.
However, since nausea can be a recurring problem during menopause, you should also make some lifestyle changes so that it doesn’t keep coming back. Such changes include sleeping properly, staying hydrated, working out, and eating healthier.