A woman reaches menopause when she hasn't had a menstrual period for 12 months, according to the Mayo Clinic. Although it's not classified as a disease or illness, menopause has adverse effects on some women. The hormonal changes that occur may cause night sweats, hot flashes, weight gain, insomnia, mood swings, thinning hair, bone loss and changes in the breasts. Some of these symptoms can disrupt a woman's life to the point of making her miserable.
Supplements
Because menopause can interfere with the absorption of calcium, menopausal women may want to take a calcium supplement. To aid the body's ability to use this calcium, also add vitamin D and magnesium. You may want to take a multivitamin with extra zinc to increase the progesterone that helps balance the hormones and decrease hot flashes, according to womens-menopause-health.com.
Clothing and Surroundings
Wear layers. If you have a tank top, a short-sleeve shirt and a lightweight jacket, you can remove or add one or two layers for comfort. A small, personal fan may help keep you cool during the worst of the hot flashes. Sleep in lightweight clothes that can wick perspiration.
Ice Water
Ice water can quickly cool your body when you experience some of the worst hot flashes and night sweats. Keep a glass of ice water on your nightstand if you get hot enough to awaken. Carry a thermal sports bottle filled with ice water whenever you go anywhere.
Foods
Many women have found that certain foods can trigger hot flashes, according to the Mayo Clinic. It recommends eliminating or cutting back spicy food, alcohol, caffeine and other hot beverages. Some of the foods that may help decrease hot flashes and night sweats include alfalfa, soy products, olives, olive oil, oats, peas and papaya because they contain natural estrogens.
Exercise
Stay fit by working out at least 30 minutes each day. In addition to eliminating some of the discomfort of menopause, working out may help prevent the weight gain many women experience. Walking, jogging and swimming are healthy outdoor activities that can bring relief. Yoga provides a combination of exercise, controlled breathing and meditation that has been effective in decreasing hot flashes.
Naturopathic
Some women find relief from menopausal symptoms by using herbs, essential oils and other natural ingredients. Black cohosh, dong quai root, sarsaparilla and licorice root have helped many. Oils that may help include almond oil, geranium oil and vitamin E oil used vaginally.
Relaxation
The Mayo Clinic recommends relaxation techniques. Deep breathing, progressive muscle relaxation and guided imagery have aided many menopausal women.
