The following tips may be beneficial for these common symptoms
of
menopause.
Hot Flashes
- Wear fabrics that breathe, such as cotton.
- Dress in layers so you can easily remove some of the layers when you are warm.
- If you feel a hot flash coming on, drink a glass of cold
water.
- If troubled by night sweats, keep a cold facecloth or ice pack
by your bed.
- Decrease your intake of caffeine and alcohol.
- Avoid spicy foods and hot drinks.
- Avoid tobacco.
-
The herb
black cohosh
is also widely used to treat hot flashes. Talk to your doctor before taking any herbs or supplements.
Vaginal Dryness and Urinary Problems
- Use a vaginal cream or lubricant (avoid petroleum jelly) to
help reduce pain from dryness during sexual intercourse.
- Urinate before and after sexual intercourse to help prevent
bladder infections.
-
To help prevent
urinary tract infections, drink plenty of fluids and empty your bladder frequently.
-
Try
Kegel exercises
daily. These exercises, which tighten and relax the muscles you use to
stop urination, strengthen the vaginal muscles, enhance
orgasm, and help prevent
incontinence.
Psychological Problems
If you are feeling
anxious, irritable, or
depressed, the following suggestions may help you:
- Communicate openly with your partner about your symptoms and
ask for support.
- Join or even start a support group specific to menopause or
other life changes you are experiencing.
- Find and share support with colleagues at work who are going
through the same experience.
-
Seek
counseling.
- Identify which sources of stress you can eliminate from your
life.
Weight Gain
-
Engage in an
aerobic exercise. Talk with your doctor first about how long to exercise and how often.
- Find ways to incorporate more exercise into your daily routine,
such as taking the stairs instead of the elevator.
- Decrease your intake of fat and calories.