Menopause can be a difficult time. Learning how to manage the symptoms can make things easier for your transition. Symptoms for every woman are completely different, so it’s hard to know what to expect until you are actually in the middle of it. Let’s look at some of the ways that you can manage the symptoms and still feel fabulous.
Wear Light Layers
The key to hot flashes is to wear light layers that can go on and off quickly. No more turtleneck sweaters. Opt for loose and light cardigans that are easy to peel off the moment a hot flash strikes. Layering over a base piece like a tank top will give you the option to take off as many pieces as you need. Some women also can feel chilled after a hot flash, so having a layer to put back on, even in the middle of summer, can be helpful. Once you figure out your level of comfort it will be much easier to dress for the situation.
Keep Your Stress Level Low
A huge trigger for hot flashes is stress. Women who experience a high level of stress also experience more hot flashes. Learn a few new stress management techniques such as yoga, meditation, or deep breathing to help you get through the tough moments. Stress can rear its ugly head at many different inconvenient times, so having a new skill in your back pocket could be the key to your comfort. Avoiding stressful situations altogether can also be helpful, but not always practical.
Drink Lots of Water
Staying hydrated is important to remember during menopause. The night sweats, hot flashes and excessive sweat all contribute to dehydration. Dehydration can also lead to changes in your nervous system, which can in turn lead to an increased risk for hot flashes. It can also cause mood swings and panic attacks. Not sure how much water you should drink? The aim is ½ to ⅔ of your body weight in ounces of water per day.
We hear this repeatedly, but it’s true. Eating the right foods will keep your body in good shape and can help to stave off the symptoms of menopause. While some foods and drinks may seem like a good idea at the time, you might pay for it later. Here’s a list of some foods which may trigger menopause symptoms:
- Spicy foods
- Saturated fats
- Refined carbs
Avoiding these foods and focusing on whole fruits, vegetables, grains, and lean proteins may lead to a higher quality of life.
If none of these fixes seem to be helping your menopause symptoms, it’s time to ask your doctor for a consultation. The Charlotte Center for Pelvic Health has several options available to help manage the symptoms including non-invasive treatment options. If it seems like you are spending your whole life managing your symptoms, it’s time to look into a more permanent solution to the problem.