Menopause is the natural biological process that signals the end of menstruation and fertility. It is triggered by hormonal changes in the body and may cause vaginal dryness, hot flashes, mood swings, difficulty sleeping, thinning hair and increased abdominal fat, according to the Mayo Clinic. While many women experience only mild physical or emotional symptoms during menopause, others may develop severe symptoms that require lifestyle changes or hormonal therapy.
Step 1
Exercise regularly to ease menopause symptoms, improve sleep and prevent weight gain that some women experience following menopause. Weight-bearing exercise will also increase bone strength and reduce the risks of osteoporosis, a bone disease more common in women following menopause. The Mayo Clinic recommends exercising for at least 30 minutes on most days to promote bone and heart health.
Step 2
Avoid spicy food, alcohol and overheated rooms to reduce the frequency or severity of hot flashes. Keeping your room cool at night and taking a cool shower soon before going to bed may reduce hot flashes that occur while sleeping.
Step 3
Try relaxation techniques before bed to improve sleep. Deep breathing, progressive muscle relaxation and guided imagery may all help you fall asleep more quickly. The U.S. Department of Health and Human Services also recommends avoiding alcohol and caffeine after noon, drinking something warm before bed and avoiding napping during the day. Consult your doctor if you experience severe sleep disruption.
Step 4
Use a water-based vaginal lubricant during sex to minimize discomfort caused by vaginal dryness. These products are available at most pharmacies and retail stores. The National Institute on Aging recommends against using petroleum jelly as a lubricant during sexual intercourse.
Step 5
Supplement with vitamin E, black cohosh, ginseng or phytoestrogens. The Mayo Clinic states that these supplements may help relieve the symptoms of menopause, but scientific evidence is lacking or inconclusive. Research does show an improvement in mood swings and sleep problems for menopausal women taking ginseng, according to the North American Menopause Society. Tell your doctor about any supplements or vitamins you are taking, especially if you are also taking prescription medications.
Step 6
Try hormone therapy. Estrogen levels drop during menopause, causing hot flashes and vaginal dryness. These symptoms may be relieved by supplementing with low-dose estrogen, according to the Mayo Clinic. Oral estrogen may help with systemic symptoms, while vaginal estrogen is useful for managing vaginal dryness.
Step 7
Take medication to ease depression and mood swings, improve your sleep and alleviate hot flashes. According to the Mayo Clinic, antidepressants such as venlafaxine, fluoxetine and citalopram may decrease hot flashes and other symptoms of menopause in some women. Gabapentin, an anticonvulsant, and clonidine, which is traditionally used to treat high blood pressure, are other medications that may be beneficial.
