Menopause occurs naturally as a woman gets older. It is a biological process where the body permanently stops menstruating and being fertile. The side effects of this process can be both physical and emotional: irregular periods, vaginal dryness, hot flashes, sleep disturbances, mood swings, increased abdominal fat, thinning hair and loss of breast fullness. There are many ways to manage menopausal symptoms without the use of medication. Consult your doctor if you have any concerns as you go through menopause.
Step 1
Increasing your physical activity can help reduce hot flashes, according to the Mayo Clinic. Dress in layers to compensate for your fluctuating body temperature.
Some foods and beverages, such as spicy foods, alcohol or hot beverages, can trigger hot flashes, so watch your diet.
Step 2
Applying an over-the-counter water-based vaginal lubricant can decrease vaginal discomfort both during sex and in general.
Step 3
Get more sleep. Taking up yoga or another relaxation technique can help. Avoid caffeine, and avoid vigorous activity for at least two hours before bedtime. Being physically active during the day also can improve your sleep.
Step 4
Add calcium to your diet. A supplement may be necessary. Consult your doctor to determine the right amount for you. Vitamin D may also be necessary to help your body process the calcium. Eating a well-balanced diet also helps.
Step 5
Make an appointment with your doctor. Now that your body is changing it is important to do a wellness evaluation to ensure things are going OK. Other health screenings, like mammograms and bone density scans, may be more frequent now that you have reached menopause.
Step 6
Avoid alternative medicine remedies other than vitamins and minerals, recommends the New England Journal of Medicine, which found that many common herbal treatments had no significant impact on menopausal symptoms.
Things You'll Need
- Water-based personal lubricant
- Calcium supplements
- Vitamin D
