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Lifestyle Remedies for Menopausal Symptoms
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Coping With Menopause
Menopause is a biological process that begins with the natural decline in reproductive hormone production. Hot flashes, irregular menstrual periods and vaginal dryness occur as your ovaries produce less estrogen and progesterone. Try the following tips to ease your symptoms. Photo: Getty Images
Dress in Layers
Hot flashes vary in frequency and not all women are bothered by them. You can manage mild hot flashes by dressing in layers so that you can remove outer layers when you feel warm. Photo: Getty Images
Know Your Hot Flash Triggers
Recognize your own triggers and avoid them. Hot and spicy food, alcohol and caffeinated beverages can trigger hot flashes. Yoga, meditation and deep, slow abdominal breathing can offer relief. Photo: Getty Images
You May Experience Vaginal Dryness
Reduced estrogen levels during menopause causes vaginal atrophy, thinning and inflammation of the vaginal walls. Vaginal dryness and burning, discomfort during intercourse, and light bleeding after intercourse are associated with moderate to severe vaginal atrophy. Photo: Getty Images
Coping with Vaginal Dryness?
An over-the-counter vaginal moisturizer used every two or three days can help restore some moisture in vaginal tissue. Use a water-based lubricant to reduce discomfort during intercourse. Allow time to become aroused during intercourse. Photo: Getty Images
Prevent Insomnia Throughout the Day
Insomnia and interrupted sleep patterns are commonly experienced menopausal symptoms. Being physically active during the day is one way to get a good night’s sleep. Avoid large meals, smoking, alcohol, working and exercising before bedtime. Photo: Getty Images
If You Still Can't Sleep . . .
Drink a warm beverage like decaffeinated tea or warm milk before bedtime. Avoid napping during the day, no caffeine after noon and try going to bed and waking up at the same time each day. Keep your bedroom dark, quiet and cool. Photo: Getty Images
Avoid Urinary Incontinence
A decline in the elasticity of vaginal and urethral tissue causes some women to have a sudden urgency to urinate followed by an involuntary loss of urine. Some women experience a loss of urine while laughing, coughing or lifting. Try pelvic floor muscle exercises called Kegel exercises. Photo: Getty Images
Balancing Mood Swings
For some women, menopause can be an emotional roller coaster ride. Mood swings rapidly from anxiety or irritability to depression or anger. To boost good feelings about yourself get enough sleep, stay physically active, and eat a healthy, balanced diet. Photo: Getty Images
Manage Menopausal Stress
Manage and ease stress in a positive way. Joining a support group for women who are also experiencing stressful and new menopausal symptoms is a great place to voice your feelings and receive positive feedback. Photo: Getty Images
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