Shortness of Breath During Menopause: Causes and Treatments

Causes of Shortness of Breath During Menopause

Are you wondering how menopause and breathlessness are related? Let’s explore the causes one by one and understand this connection:

1. Hormonal Changes and Shortness of Breath

Oestrogen is an important hormone for normal lung development. This hormone also plays a role in maintaining blood vessel elasticity and preventing lung fibrosis. A sudden drop in the levels of oestrogen during menopause causes lung function and oxygen exchange to decline, leading to changes in breathing patterns and respiratory symptoms like breathlessness.

2. Anxiety and Stress

Many women experience symptoms like anxiety, depression, sadness, mood changes, and loss of confidence and self-esteem. Heightened anxiety can cause panic attacks and lead to rapid and deep breathing, leading to shortness of breath.

3. Hot Flashes and Night Sweats

Hot flashes and night sweats, very common symptoms of menopause experienced by around 80% of menopausal women, can lead to shortness of breath. How? Intense episodes of hot flashes may be followed by sweating, rapid heartbeat, and chest tightness, which can make breathing difficult.

4. Cardiovascular Changes

Studies have shown that oestrogen depletion following menopause predisposes to an increased risk of cardiovascular disease. High blood pressure, buildup of plaque in the arteries, increase in cholesterol levels, and changes in heart rate may make breathing more difficult.

5. Weight Gain

The hormonal changes during menopause, along with the slowing of metabolism as you age, can lead to weight gain during menopause. Weight gain, especially around the abdomen, can put pressure on your diaphragm, making it hard to take deep breaths and leading to a sensation of breathlessness.

6. Other Contributing Factors

In addition, poor sleep quality, difficulty falling or staying asleep, and sleep apnea (a sleep disorder which causes breathing to repeatedly stop and start while you sleep) can trigger breathlessness.

If you have a history of asthma or other respiratory conditions or allergies, you may notice them worsening during menopause, leading to increased breathlessness.

Recognising Symptoms That Accompany Shortness of Breath

Shortness of breath is itself a symptom that some women experience during menopause. Other symptoms that can occur along with breathlessness during menopause are:

• Hot flashes and night sweats.
• Heart palpitations or irregular heartbeat.
• Fatigue.
• Dizziness.
• Chest discomfort.
• Rapid and shallow breathing.
• Anxiety or panic attacks.

Why should you be aware of these symptoms? Knowing what these symptoms mean can help you get timely medical care, prevent complications, and make your menopausal journey a more comfortable one.

When to Seek Medical Attention

Shortness of breath during menopause is usually caused by hormonal changes. However, it may sometimes indicate a more serious health issue. Seek urgent medical attention if you experience any of these symptoms:

• Pain or tightness in the chest, which may indicate a heart-related condition.
• Fainting or severe dizziness, which may be a result of low oxygen levels.
• Persistent coughing or wheezing is a sign of respiratory conditions like asthma, allergies, or other respiratory disorders.
• Leg swelling could indicate heart failure.
• Cyanosis (bluish fingertips or lips) is a sign of low blood oxygen levels or poor circulation.
• Sudden, severe breathlessness, which may be caused by a pulmonary embolism (a blockage in the lung artery).

Treatments for Shortness of Breath During Menopause

1. Hormonal Therapies

Various studies have shown that menopausal hormone therapy is the most effective treatment for menopausal symptoms.

a) Hormone Replacement Therapy (HRT):

• The sudden drop in the levels of female sex hormones during menopause is what leads to its symptoms, including breathlessness. HRT replaces hormones that your body produces less of during menopause, like oestrogen and progesterone. 

However, HRT is not for everyone. Consult your doctor regarding its safety and efficacy for your needs.

b) Natural Phytoestrogens:

• Many women use phytoestrogens as an alternative to hormone therapy to treat menopausal symptoms. Common sources of phytoestrogens are soybeans and soy products, flaxseeds, sesame seeds, and red clover.

2. Breathing Exercises

How can you practise correct breathing? These techniques can help:

a) Diaphragmatic Breathing:

The diaphragm is the muscle that separates the chest from the abdomen. Diaphragmatic breathing is a relaxation technique that helps you get more oxygen into your lungs.
How to Do It: 

• Sit comfortably with your back straight. 
• Place one hand on your chest and the other on your abdomen. 
• Breathe gently through your nose and feel your abdomen expand. 
• Breathe out slowly through your mouth and feel your abdomen contract. 

This technique, when practised regularly, can improve the strength of your diaphragm, decrease muscle tension and allow you to relax.

b) Purse-Lip Breathing:

This breathing technique involves breathing in through your nose and exhaling through pursed lips. This reduces rapid and shallow breathing, allowing you to breathe slowly and more effectively.
How to Do:

• Inhale slowly through your nose.
• Pucker your lips like you’re about to blow out a candle.
• Breathe out through your pursed lips.

This breathing exercise can help relieve shortness of breath and improve oxygenation.

3. Anxiety Management

Did you know that up to 50 % of postmenopausal women experience psychological and emotional symptoms like anxiety? Severe anxiety can lead to rapid breathing, muscle tension, and changes in blood pressure, all of which lead to a feeling of not getting enough air, even when there’s no actual lack of oxygen. Managing these psychological and emotional challenges you face during menopause can relieve breathlessness.

a) Mindfulness and Meditation:
These methods are not only effective in relieving stress and anxiety but also improve your respiratory health and lung function. You can also practise breathing exercises for anxiety relief. You can join classes or use apps for guided lessons to learn and practice these techniques effectively. 

b) Cognitive Behavioral Therapy (CBT):
This therapy helps people overcome their negative thoughts by identifying them and teaching them how to react to those situations. CBT is effective in treating anxiety and depression and other symptoms like breathlessness caused due to it.

c) Herbal Remedies:

Certain herbs like chamomile, Indian ginseng, valerian root, and lavender can help calm your nervous system and reduce feelings of anxiety or depression. You can use these herbs to prepare herbal teas, use essential oils for aromatherapy, or take them in the form of supplement pills.

Read more – Guide to Managing Anxiety Shakes with Ayurveda and Yoga.

4. Cardiovascular Support

Cardiovascular disease develops 7 to 10 years later in women than in men. And what protects you? Oestrogen has a protective effect on the development of plaques. However, once women reach menopause, the incidence of cardiovascular events becomes 2.6-fold higher. 

Maintaining cardiovascular health during menopause can improve blood circulation, strengthen the heart, and improve lung function. 

a) Regular Exercise:

Taking part in activities like yoga, swimming, cycling, or walking can improve lung capacity and elasticity, strengthen the respiratory muscles, and improve oxygenation while supporting heart health. 

Here’s a tip for you: Start with mild-intensity exercises, as sudden and excessive physical activity can worsen breathlessness.

b) Dietary Adjustments:

Include foods in your diet that are good for heart health, like leafy greens, berries, whole grains, nuts, legumes, and fatty fish. Limit the intake of processed foods containing unhealthy fats, salty snacks, and caffeine, as these may worsen cardiovascular symptoms.

Read more: Top Menopause-Friendly Foods to Naturally Balance Your Hormones.

5. Weight Management

Various studies have shown that obesity can alter lung function by causing inflammation throughout the body. Weight gain, particularly around your abdomen, can put pressure on the diaphragm, making it difficult to take deep breaths. 

Maintain a healthy body weight by exercising regularly and sticking to a well-balanced diet.

6. Medical Interventions

If your breathlessness is serious or comes with any other symptoms, it could be a sign of other underlying health problems. Treating these conditions can ease breathlessness in those people.

a) Inhalers:

• If you have asthma or other respiratory conditions, inhalers can help you breathe better by relaxing the airway muscles and increasing airflow.

b) Sleep Apnea Treatment:

• If your diagnosis is sleep apnea, a CPAP (continuous positive airway pressure) machine can keep your airway open as you sleep, preventing it from collapsing and disrupting your breathing.

c) Medications to Treat Heart Conditions:

• Conditions such as coronary artery disease (CAD) or arrhythmia can lead to shortness of breath. Medications to treat these and their contributing factors, like high blood pressure, can lower breathlessness.

Lifestyle Changes to Support Better Breathing

How can you improve breathing and avoid the uneasiness and suffocation caused by breathlessness? Here are some easy-to-follow tips for you:

• Stay hydrated by drinking plenty of fluids throughout the day. This helps maintain the moisture of the lining of your airways, making it easier to breathe.
• Quitting smoking can help prevent and relieve breathlessness. Tobacco smoke contains chemicals that damage your lungs and worsen respiratory issues.
• If you are allergic to dust or pollen, try to reduce exposure by using a face mask when you’re outdoors or an air purifier to improve indoor air quality.
• A proper posture can make a difference in breathing and overall health. Sitting and standing upright allows your lungs to expand well when you breathe, letting you take in more oxygen.

Wrapping Up

The process of respiration is a vital function, and any change from normal can lead to discomfort or panic. It goes without saying that menopause is challenging because of the accompanying symptoms of hot flashes, mood swings, sleep disturbances and so on. Experiencing breathlessness can only add to that annoyance and can even be frightening. 

Identifying the reason behind the problem, be it hormones, heart-related conditions, or stress, is necessary in order to get proper treatment. The simple tips and home remedies we have seen earlier can be helpful in this situation. But, if the shortness of breath persists or worsens, visiting a healthcare professional for help is recommended to rule out serious underlying health issues and to get the right treatment for you.