Not all women experience menopause in the same way. For some,
menopause can bring on an array of uncomfortable symptoms. Others may experience
few discomforts and are happy to no longer have periods.
Relieving hot flashes
- Identify and avoid your hot flash "triggers." Common triggers include
stress, caffeine, alcohol, spicy foods, tight clothing, heat and cigarette
smoke.
- Keep the bedroom cool. Use fans during the day. Wear light layers of
clothing.
- Try deep, slow abdominal breathing (6 to 8 breaths per minute). Practice
deep breathing for 15 minutes in the morning, 15 minutes in the evening and
at the onset of hot flashes.
- Exercise daily. Walking, swimming, dancing and bicycling are good
choices.
- Try taking vitamin E supplements (400 international units [IUs] twice a
day) and ibuprofen (Motrin, Advil, Nuprin) at bedtime. Note: Do not take
ibuprofen and aspirin together.
- Consider adding soy protein (40 to 60 mg) to your diet daily.
Relieving insomnia
- Keep the bedroom cool to prevent night sweats.
- Avoid using sleeping pills.
- Exercise daily.
- Avoid caffeine and alcohol at night.
- Take a warm bath or shower at bedtime.
- Eat cereal and milk products at bedtime or during the night. (Avoid
products that contain caffeine.)
Coping with mood swings, fears, and depression
- Find a self-calming skill to practice, such as yoga, meditation or slow,
deep breathing.
- Avoid tranquilizers, if possible.
- Engage in a creative outlet that fosters a sense of achievement.
- Stay connected with your family and community; nurture your friendships.
Relieving painful intercourse
- Try using a vaginal water-based moisturizing lotion or lubricant during
intercourse.
Preventing osteoporosis
- Calcium can slow bone loss and may decrease fractures. Consume 1,500
milligrams of calcium a day. Good sources of calcium are calcium supplements
such as Tums; fruit juices and breads; low-fat dairy products; green leafy
vegetables such as broccoli, kale and spinach greens; almonds; and soy milk.
- Vitamin D aids in the absorption of calcium and stimulates bone
formation. Consume 800 to 1,000 IUs of vitamin D3 a day.
- Eat foods low in sodium, low in animal protein and low in caffeine.
- Bone mass is built before menopause as a result of exercise, diet, and
genetics. Exercises that increase bone mass make the muscles work against
gravity. Walking and muscle-building exercises may reduce bone loss and
fractures and improve balance.
Preventing heart disease
- Eat a variety of vegetables, fruits, and whole grains, including soy
food. Limit salt, cholesterol, and fat, especially animal fat.
- Get at least 30 minutes of moderate exercise over the course of each
day. Many activities increase the heart rate, including gardening, walking,
dancing, and aerobic exercises. The activity period does not need to be
continuous.
- Don't smoke.
- Maintain a healthy weight.
- Follow your health care provider's instructions for controlling high
blood pressure, diabetes, and cholesterol.
- Take a vitamin supplement. Choose one that contains antioxidants,
including vitamins E and C.
- Take one baby aspirin daily, if approved by your physician if over age 65. Note: Do not take ibuprofen and aspirin together.
For more information, see Dr. Holly L. Thacker’s book, "The Cleveland Clinic Guide to Menopause," available from Kaplan Publishing. Dr. Thacker is director of the Women's Health Center at Cleveland Clinic.
© Copyright 1995-2009 The Cleveland Clinic Foundation. All rights reserved.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 4/3/2008…#4064
