Nausea and menopause: what you need to know

The exact way that nausea and vomiting occur is still not fully understood. However, hormonal fluctuations are believed to be a major contributor. Just like hormones can cause morning sickness during pregnancy or nausea during your periods. 

When you are menopausal, your hormones don't fluctuate in the same way as they did during your monthly menstrual cycles. As you approach menopause, your hormone levels drop, while during pregnancy they rise sharply (and you are also more likely to feel nauseous in the morning). Falling oestrogen levels are thought to be the cause of nausea or vomiting during menopause. In addition, rising progesterone levels have been linked to digestive problems, which can increase the risk of nausea. 

Hormonal changes can also trigger a variety of menopausal symptoms, such as hot flashes, sleep problems and mood swings. 

As stated above, hormonal fluctuations can make you nauseous. But nausea may also result from other menopausal symptoms such as headache, migraine, dizziness and stress.  

Hot flashes can also trigger nausea. What actually happens is that a hot flash makes you nervous or anxious. When you feel overly anxious, this may cause you to experience a bout of nausea. Do you tend to feel nauseous after a hot flash? It can help if you understand what is causing you to feel this way. (Are you under a lot of stress, do you feel anxious or nervous about something?) 

Nausea and vomiting can also be a side effect of certain medications, such as hormone therapy and antidepressants. In particular, stopping or tapering off antidepressants can cause nausea. Knowing this can be helpful, because antidepressants are often used as a treatment for the low mood associated with the perimenopause and menopause. However, if your symptoms are menopause related, this might not be the right course of treatment.  

Most women experience nausea as a symptom of perimenopause, the stage before menopause, when other symptoms are usually more severe. Sometimes nausea can be mild and last for days, sometimes nausea can be so severe that it will cause vomiting and impact your ability to go about your day. During postmenopause, most symptoms, including nausea, usually become less concerning or disappear altogether.

You may find it helpful to know that nausea can be a symptom of menopause (so you don't have to worry about an underlying health issue that you can't put your finger on). If your hormones are to blame, then it will go away on its own. In the meantime, you want to take good care of yourself to reduce your symptoms as much as possible. Here are some things you can try: 

• Do you tend to feel nauseous after a hot flash? Avoid hot flash triggers such as alcohol, coffee and spicy foods. Try to manage hot flashes by working out, but make sure you lower the intensity of the activity. Find out what else you can do. 
• Do you think your nausea may be caused by tension and stress? Make more time for relaxation. Find ways to release tension by taking more breaks, setting priorities, doing things that you find relaxing and enjoyable, like going for walks in nature, reading, doing something creative, listening to music, mindfulness exercises. Talking to a therapist or friend can also be helpful. 
• Go outside. When you're feeling nauseous, stepping outside and breathing in some fresh air can make a difference. Getting outside is also a good distraction and can increase feelings of well-being. 
• Eat slowly, chew well and opt for several small meals a day. Also, you should avoid greasy and spicy foods. Don't have a drink with your food, and if you do, have a cool drink and only take small sips. Ginger (or ginger tea) can also help reduce nausea. 
• Make healthy lifestyle changes. Studies have shown that a healthy diet and a balanced lifestyle can decrease menopausal symptoms. Making minor lifestyle changes helps reduce hormone fluctuations, which in turn will reduce your symptoms. Get started with our nutrition and lifestyle tips.