Symptoms associated with menopause can be uncomfortable, unsettling, and possibly upsetting. However, there are some at home tips to help.
At home tips to manage minor symptoms
Hot flashes/night sweats
As mentioned, hot flashes are a common symptom of menopause and it helps to:
- Dress in loose clothing.
- Layering clothing is also helpful when a hot flash hits.
- A handheld mini fan should be kept close to cool down when feeling a bit flushed.
- To reduce night sweats, it may help to keep your bedroom cool. If night sweats is a regular problem, using a waterproof sheet to protect your mattress.
Weight gain is also a common symptom of menopause and that can be managed by reducing caloric intake and include 30 minutes of exercise a day. Not only will exercise help keep weight gain down, but it will increase energy, improve mood, and help you sleep better.
With physical changes comes a whole host of new emotions and it is recommended that feelings are communicated with a trained professional. It is common to experience feelings of sadness, anxiety, isolation and it is advised to seek help on how to deal with insomnia and the physical changes you are experiencing. It is also highly advised to practice relaxation techniques such as mediation and yoga.
Vitamin D, magnesium, and calcium are supplements that will minimize the risk of osteoporosis, improve quality of sleep, and provide a boost of energy. Flax seed, Omega-3 fatty acids, soy, Vitamin E, black cohosh, and melatonin are also some supplements that can help with menopause symptoms. Speak to a health care professional about the best supplements to meet your specific needs.
For some women, making lifestyle changes and using the above mentioned at home therapies can work; however, hormone therapy replacement (HTR) is a positive choice for many women.
Benefits of Hormone Replacement Therapy
- Reduce most symptoms including hot flashes, poor quality of sleep, vaginal dryness, and “brain fog”.
- Lower the risk of heart disease.
- Prevents or minimizes the risk of developing Type 2 Diabetes.
- Vaginal dryness will diminish and so will painful intercourse.
- An overactive bladder and those “got to go” symptoms could be reduced.