Feeling a loss of control? Menopause stress bringing you down? Never fear! There are plenty of home treatments and cautions that can return your sense of normalcy. Using these clever tricks, you’ll be able to take your life back.
Hot flashes may occur in the most unexpected time, so it is important to be prepared. Try to wear loose clothing that can be easily removed at home.You can also try to spray your face with some cool water or find relief with a moist towelette. Stock your work place, car, purse and home with spare water bottles so you always have one on hand.
Also avoid the things that may trigger hot flashes, including:
Eating hot and spicy foods and drinks
Warm environments like saunas and poor ventilated areas
Sources of heat such as fireplaces, kitchen area and hair dryers
Excessive consumption of alcohol, sweets and caffeine
Stress and anxiety
Diet supplements and pills
Furthermore, in preventing night sweats it is advisable to have an air conditioning unit or a fan in your room. Before going to bed, try to have a cool shower. The bed covers should also be appropriate; use cotton sheets and stay away from silk and synthetic garments. Heat is easily transferred between body parts so try not to sleep with any one part of your skin resting on another part. Put a pillow or a bunched up section of your comforter between your legs so the skin between your legs does not touch.
For vaginal dryness, vaginal creams or lubricants are recommendable. Use water based lubricants to avoid irritation which may bring on more infections.
A lot of physical changes happen along with the onset of menopause. For weight gain, you can cope with the changes by exercising regularly to burn up stored fats especially around the abdomen. You should also consume a diet low in fat content. On the other hand, for changes in body odor a simple intervention is advisable – maintain good hygiene. Keep away from spicy foods as well since diet plays a significant role in a worsening body odor.
Headaches during menopause have more intensity than ordinary menstrual headaches. The problem can be attributed to the extreme fluctuating levels of hormones in the body. Oftentimes, headaches are triggered by stress and pressure so it would be good to avoid these circumstances. Try stress relieving techniques such as yoga, meditation and different forms of exercise. It is very advisable to opt first for non-pharmacological and non-invasive ways of relieving headaches, so stress relieving techniques are your best option around. But if the headache is not relieved through this, you can seek for the doctor’s advice.
Tips for Lifestyle Modifications:
Exercise is beneficial to menopausal women in several ways. It is helpful primarily in decreasing the likelihood of depression. This is because exercise raises endorphin levels in the body. Endorphins are the chemicals that make us feel good, and are the same chemicals released during orgasm. Some forms of exercise such as aerobics and jogging can also improve social interaction so a menopausal woman can get emotional support from other people outside of her family.
Also, regular exercise is also helpful in preventing osteoporosis. Since menopausal women are at high risk for osteoporosis, weight-bearing exercises are always advised. Weight-bearing exercises like jogging and brisk walking are beneficial in increasing bone density. There is a marked bone thinning process in osteoporosis but regular weight bearing exercises are helpful in slowing down and preventing this process. It is recommendable to do weight bearing exercises for at least thirty minutes, three to five times per week in order to have an effective exercise regimen appropriate for menopause cases.
It’s your body, take care of it. If you follow the recommended home treatments above, menopause can be more manageable.
Edited by: Dr. Barb and Rachel Horwitz.