Breathing problems and menopause
Women go through major changes during menopause, both physically and emotionally. Of course, this is going to affect you. Stress and mood swings can become too much to handle, even cause you to start hyperventilating. Changes occurring in the body during menopause can also cause respiratory issues. Changes in hormone levels can affect lung function, resulting in difficulty breathing. What can you do about it?
I've never had breathing problems in my life, ever. Since menopause, I've noticed that I'm out of breath quite often. This worries me. – Sabine (age 52)
Fortunately, only a small proportion of women suffer from breathing problems during menopause. Nevertheless, these problems can still be very disabling for those affected. There seems to be a link between low oestrogen levels and a decline in lung function. This decline speeds up in postmenopause and can lead to shortness of breath and other breathing problems.
What does your body do when you hyperventilate?
Normal breathing is calm and effortless. When you are physically active, your breathing speeds up because your body requires more oxygen. This happens automatically.
When you hyperventilate, it is as if you’ve lost the ability to control your breathing. You breathe deeper and faster than normal. Or it may feel like you can't take a deep enough breath. This can lead to feelings of anxiety or panic, which further exacerbates the situation.
What does your body do when you're short of breath?
You can be short of breath or feel dizzy without hyperventilating. This is partly because when you approach menopause, your hormones start to change. Why is that?
After about the age of 35, it is normal for your lung function to decline gradually as you age. The tissue in the lungs loses elasticity, reducing efficiency during inhalation and exhalation. This can make it harder to regulate your breathing. Hormonal changes, such as the decline in oestrogen, can accelerate this process.
Oestrogen plays an important role in maintaining elasticity of lung tissue, which ensures the lungs can function efficiently and effectively. When oestrogen levels drop during menopause, the lungs can lose elasticity, leading to shortness of breath and other respiratory problems.
Oestrogen also enhances and maintains the body's mucous membranes, including those in the airways. The decline in oestrogen can make the mucous membranes drier and more fragile, increasing the risk of irritation and infection. This can lead to symptoms such as wheeziness, coughing and shortness of breath.
Other causes of breathing problems
Hyperventilation is usually caused by psychological factors, such as panic, anxiety or stress. (Remember, women become more sensitive to stress during menopause.) Also, with all the changes your body is going through, it can feel like you are losing yourself or your sense of identity. This can make you anxious. Anxiety or panic can cause you to hyperventilate.
Besides stress, menopausal symptoms such as hot flashes can also trigger panic. During a panic attack, you breathe too shallowly. As a result, the body takes in too much oxygen, causing hyperventilation. Some women experience heart palpitations during menopause, the sensation of rapid, fluttering or pounding heartbeats. When you are having palpitations, the brain gets a signal that the body is under attack. In response, your body releases the stress hormone cortisol. Cortisol can cause rapid breathing, which can lead to hyperventilation.
What can you do?
In many cases, hyperventilation, breathlessness and panic attacks can be controlled. Here are some helpful tips:
- If you start hyperventilating, cup your hands around your nose and mouth and breathe in and out through your mouth. Re-breathing exhaled air helps your body put CO2 back into your blood.
- Do regular breathing exercises. Breathing exercises help calm the nervous system.
- Be physically active, or sing! Walking, running, cycling, but also strength training and Pilates, are healthy for your lungs. Regular physical activity improves respiratory function by increasing lung capacity. Singing also has a proven positive impact on lung health. It requires you to breathe deeper and control your breathing. This strengthens the muscles in your respiratory system which in turn helps improve lung function and breathing.
- Reduce stress and take breaks more often. Make sure you get seven to eight hours of sleep a day, step outside for some fresh air every day, and do things that relax you and make you happy (like walking, reading, calling a friend, doing a sudoku puzzle). Mindfulness and meditation can also help reduce stress.
- Talk about your feelings. What causes you to start hyperventilating? Anxiety or certain thoughts or feelings? Just the act of talking can relieve the stress being caused by whatever the problem is.
What treatment is right for you?
Adopting a healthy lifestyle can alleviate many menopausal symptoms and improve overall well-being. A healthy lifestyle should include a balanced diet, exercise and relaxation. Sometimes changing your lifestyle isn't enough. There are treatments available to help with symptoms of menopause, like hormone replacement therapy (HRT) and supplements. The right approach for you depends on your symptoms and their severity.
Thanks to HRT, my hot flashes, mood swings and sleepless nights are a thing of the past. I can't tell you how relieved I am. – Nina (age 46)
Can hormone therapy help?
Do you have breathing problems as well as other menopausal symptoms, like mood swings, hot flashes, vaginal dryness or night sweats? If so, you could consider hormone replacement therapy (HRT). HRT replaces lost hormones (oestrogen and progesterone) to counteract the effects of menopause.
Sources
- Triebner K, Matulonga B, Johannessen A, Suske S, Benediktsdóttir B, Demoly P, et al. (2016). Menopause Is Associated with Accelerated Lung Function Decline. https://www.atsjournals.org/doi/10.1164/rccm.201605-0968OC.
- American Lung Association. (2022). Lung Capacity and Aging. https://www.lung.org/lung-health-diseases/how-lungs-work/lung-capacity-and-aging.
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FAQ
What kind of breathing issues might menopause cause?
Menopause can cause breathing problems such as shortness of breath, wheeziness and hyperventilation. These symptoms are more common during menopause due to hormonal changes and stress. Menopause can also exacerbate asthma symptoms.
When should I talk to a doctor about breathing problems?
If your breathing difficulties persist or are accompanied by other symptoms, such as chest pain or dizziness, it is important to seek medical attention immediately to rule out any serious conditions.
What if I’m short of breath and have heart palpitations?
Heart palpitations are usually not harmful and often caused by hormonal changes during menopause. However, certain symptoms, such as chest pain, shortness of breath, fainting, nausea, sudden paleness, may be signals that something is wrong. If you have palpitations with any of these symptoms, contact a doctor immediately. Read more about heart palpitations during menopause.
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