SUGGESTIONS FOR MANAGING SYMPTOMS IN MENOPAUSE
Hot flashes/Night sweats
- Wear cotton clothing or wicking fabrics – Dress in layers. Wear lightweight breathable clothing.
- Limit hot drinks – Cut down on caffeine too! It can increase the heart rate.
- Limit alcohol –Wine seems to be the worst at increasing hot flashes due to epinephrine release.
- Eat cooling foods – Avoid hot, spicy food, it causes core body temp to go up.
- Stay indoors on hot days – Being out in the heat and having a hot flash is double trouble.
- Use natural remedies – Evening primrose oil capsules, Soy foods, flaxseed, dong quai, black cohosh, etc.
- Breathable fabrics for sheets and pajamas – They actually have cooling bed sheets now!
- Exercise – Yoga, walking, hiking, swimming, weight training, etc. are good for our bodies.
- Put hair up – Something as simple as putting your hair up off your neck can help immensely.
- Put a fan in your room – A fan will keep air circulating. Don’t point a fan at you though, it could make you sick. You’re blowing allergens straight into your face!
All others
- Quit smoking – Smoking can cause infertility, difficult periods, early menopause and can damage your skin (wrinkles) and put you at a higher risk for heart disease.
- Healthy relationships – Get toxic people out of your life. You don’t need the stress
- Social support – Friends, physician, this website, family members, spouse etc.
- Relaxation – It’s okay to relax. Read a book. Naps are good too!
- Eat healthy foods – Include healthy fats, fruits, vegetables, high fiber, water, quality protein.
- Reduce stress – I know this is easier said than done, but there are many ways to reduce stress.
- Breathe slowly and fully – We tend to breathe faster and shallower when we get older.
- Meditation/Mindfulness/Prayer – You can listen to meditation tapes or do your own meditation, or spend time in prayer.
- Sleep – Try and make your room your oasis. Quiet, cool and comfortable.