Menopause is a normal transition in life for a woman ages 45 to 55. Her body stops producing eggs and her hormones, progesterone and estrogen diminish. Eventually menstruation stops and menopause is complete. Women experience varying symptoms during menopause, some of which can be bothersome and uncomfortable. Hot flashes, night sweats, mood swings, irritability, insomnia, vaginal dryness, forgetfulness, achy joints and heart palpitations are some of the possible symptoms, according to the University of Maryland Medical Center.
Exercise
Exercise reduces the stress associated with menopause and increases hormones such as endorphins that help elevate mood. "U.S. News and World Report" published research that although exercise does not reduce hot flashes, exercise does reduce stress, anxiety and depression. Any type of light cardiovascular exercise works, such as walking, hiking or swimming. Women did not require a lot of intense activity to get positive results.
Sleep Cool
Hot flashes that occur at night, called night sweats, are uncomfortable and interfere with sleep. A woman can make some changes that will help her through these difficult nights. She should choose light, cotton clothing for sleeping and cool cotton sheets.
A fan positioned by the bed will bring relief, as well as an ice pack under the pillow. By turning the pillow over in the night, she will have a cool surface for sleeping. Women have more hot flashes in warm rooms, so temperature should be decreased with a fan or air conditioning.
Yoga
Researchers at the University of Massachusetts Medical School found that women who learn to relax with yoga have fewer hot flashes. Women were taught yoga techniques for 11 weeks with positive results. The study was published in the September 2006 "Menopause." In the magazine "Yoga Journal," instructor, Patricia Walden recommends the standing forward bend to reduce anxiety in menopause
Avoid Food Triggers
Some women find that certain foods will trigger a hot flash. The most common culprits are spicy foods, alcohol, hot beverages and caffeine. Every woman has a different menopause experience and the triggers will be just as varied. As a woman begins to notice which foods are causing symptoms, she can eliminate them from her diet.
Eat Soy Products
Soy foods and drinks have isoflavones, which are weak, plant-based estrogens called phytoestrogens. "Chinese Medicine News" reported that hot flashes were reduced by 57 percent when women added 60 mg of isoflavones daily. Tofu, tempeh, soy milk, soy nuts and edamane are some possible choices.
Dress Lightly
Hot flashes during the day can interfere with a woman's ability to feel confident. It is important to remain calm, but dressing in light layers helps accommodate changing body temperature. Too warm, she can take the first layer off. Clothing fabrics that breathe and are made of natural fabrics such as cotton or linen will feel cooler.
Remain Sexually Active
Research has found that women are not victims of declining hormones when it comes to sexual satisfaction. Researchers at Hanover Medical School in Germany found that life stressors, past sexuality, and mental health problems were more of a predictor of a midlife women's sexual interest than menopause. Results were published in the 2004 issue of "Menopause."
Women often notice vaginal dryness after menopause. Lubricants are especially necessary if this is the case. According to MayoClinic.com, staying sexually active helps keep the vagina healthy.
References
- University of Maryland Medical Center: Menopause
- "U.S. News and World Report"; Exercise Eases Some Menopause Symptoms
- Menopause: A Pilot Study of Mindfulness-Based Stress Reduction for Hot Flashes
- "Yoga Journal"; Forward Standing Bend
- "Chinese Medicine News"; Soy Cuts Hot Flashes, Night Sweats of Postmenopausal Women
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