Welcome to EmpowHER. So sorry you are going through all this. Dealing with Menopause symptoms is not an easy thing for women to deal with. But there are many other natural ways women can alleviate Menopause symptoms:
Depending on their severity and how much they affect your day-to-day activities, you can take several steps to help alleviate hot flashes. Begin with a commonsense approach. Some possible triggers of hot flashes are hot beverages, spicy food, warm air temperatures, stressful situations, alcohol, caffeine, and some medications. If you can identify your own triggers, you may be able to avoid some hot flashes. Keep a diary to note which of these or other triggers were present before each hot flash. Review it each week to pinpoint the most common triggers.
During the day, dress in layers so that you can take off garments when needed. If possible, regulate the air conditioning and heat in your environment to accommodate your temperature changes. If you wake up hot at night, sleep in a cool room. Go to bed with a frozen cold pack under your pillow, and turn the pillow over when you wake up. Keep a change of nightclothes next to your bed so that you can change easily if you wake up soaked.
Some women find deep-breathing exercises helpful. Research suggests that a technique called paced respiration can cut in half the frequency of hot flashes. To perform paced respiration, take slow, deep, full breaths — expanding and contracting the abdomen gently while inhaling and exhaling — at a rate of about six to eight breaths per minute. One of the best ways to learn paced respiration is by taking a yoga class. Practice this technique twice a day for 15 minutes.
Treating mood swings:
Many women choose to make lifestyle changes before turning to medications. Taking care of yourself by getting more sleep, exercising regularly, and using stress-control methods can all help even out your mood. For an herbal approach, St. John’s wort may have some mood-elevating effects, although studies have been conflicting. Prescription antidepressants, particularly the selective serotonin reuptake inhibitors (SSRIs), effectively moderate moods.
Treating memory and concentration problems:
Just as it isn’t clear what causes memory and concentration problems, there is no obvious remedy. Brain and memory experts recommend that people with these issues work to keep their brain functioning at its peak by taking on new and interesting challenges. Use your mind in many different ways. Do crossword puzzles. Learn a new musical instrument or sport. Play chess. Read more books. Learn a new language or how to use the computer. The idea is to challenge your brain in new ways.
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Hi AlettaS,
Welcome to EmpowHER. So sorry you are going through all this. Dealing with Menopause symptoms is not an easy thing for women to deal with. But there are many other natural ways women can alleviate Menopause symptoms:
Depending on their severity and how much they affect your day-to-day activities, you can take several steps to help alleviate hot flashes. Begin with a commonsense approach. Some possible triggers of hot flashes are hot beverages, spicy food, warm air temperatures, stressful situations, alcohol, caffeine, and some medications. If you can identify your own triggers, you may be able to avoid some hot flashes. Keep a diary to note which of these or other triggers were present before each hot flash. Review it each week to pinpoint the most common triggers.
During the day, dress in layers so that you can take off garments when needed. If possible, regulate the air conditioning and heat in your environment to accommodate your temperature changes. If you wake up hot at night, sleep in a cool room. Go to bed with a frozen cold pack under your pillow, and turn the pillow over when you wake up. Keep a change of nightclothes next to your bed so that you can change easily if you wake up soaked.
Some women find deep-breathing exercises helpful. Research suggests that a technique called paced respiration can cut in half the frequency of hot flashes. To perform paced respiration, take slow, deep, full breaths — expanding and contracting the abdomen gently while inhaling and exhaling — at a rate of about six to eight breaths per minute. One of the best ways to learn paced respiration is by taking a yoga class. Practice this technique twice a day for 15 minutes.
Treating mood swings:
Many women choose to make lifestyle changes before turning to medications. Taking care of yourself by getting more sleep, exercising regularly, and using stress-control methods can all help even out your mood. For an herbal approach, St. John’s wort may have some mood-elevating effects, although studies have been conflicting. Prescription antidepressants, particularly the selective serotonin reuptake inhibitors (SSRIs), effectively moderate moods.
Treating memory and concentration problems:
Just as it isn’t clear what causes memory and concentration problems, there is no obvious remedy. Brain and memory experts recommend that people with these issues work to keep their brain functioning at its peak by taking on new and interesting challenges. Use your mind in many different ways. Do crossword puzzles. Learn a new musical instrument or sport. Play chess. Read more books. Learn a new language or how to use the computer. The idea is to challenge your brain in new ways.
Best of luck,
October 17, 2011 - 7:27amDaisy
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