Menopause Treatments (cont.)
Follow these tips to help relieve menopausal symptoms.
- Hot Flashes. A hot environment, eating or drinking
hot or spicy foods, alcohol, or caffeine, and stress can bring on
hot flashes. Try to avoid these triggers. Dress in layers and keep a fan in
your home or workplace. Regular exercise might also bring relief from hot
flashes and other symptoms. Ask your doctor about taking an antidepressant
medicine. There is proof that these can be helpful for some women.
- Vaginal Dryness. Use an
over-the-counter vaginal lubricant. There are also prescription estrogen
replacement creams that your doctor might give you. If you have spotting or
bleeding while using estrogen creams, you should see your doctor.
- Problems Sleeping. One of the best ways to get a
good night's sleep is to get at
least 30 minutes of physical activity on most days of the week. But, avoid a
lot of exercise close to bedtime. Also avoid alcohol, caffeine, large meals,
and working right before bedtime. You might want to drink something warm, such
as herb tea or warm milk, before bedtime. Try to keep your bedroom at a
comfortable temperature. Avoid napping during the day and try to go to bed and
get up at the same times every day.
- Memory problems. Ask your
doctor about mental exercises you can do to improve your memory. Try to get
enough sleep and be physically active.
- Mood swings. Try to get enough sleep and be
physically active. Ask your doctor about relaxation exercises you can
do. Ask your doctor about taking an antidepressant medicine. There is
proof that these can be helpful. Think about going to a support group
for women who are going through the same thing as you, or getting
counseling to talk through your problems and fears.
Track Your Symptoms
You can use this chart to keep track of menopausal symptoms that bother
you. Take it with you when you visit your doctor, so you both can figure out
the best way to handle them.
Things I've tried to help them
Questions for my doctor
New things to try
Stay Healthy As You Age
Take these steps to stay healthy during this time in your life:
- Be active. Try to get at
least 30 minutes of physical activity on most days of the week. Try
weight-bearing exercises, like walking, running, or dancing.
- If you smoke, quit. Ask
your doctor for help. Visit www.4woman.gov/QuitSmoking for more information.
- Eat healthy foods. Eat a
variety of fruits and dark green veggies, such as broccoli, kale, and other
dark leafy greens; get calcium-rich foods; eat whole-grain cereals, breads,
crackers, rice, or pasta; choose lean meats and poultry; and limit saturated
fats and salt.
- Limit alcohol. If you
drink alcohol, limit to no more than one drink each day.
- Control your weight. Ask
your doctor what a healthy weight is for you.
- Ask your doctor what tests you need. Have your
blood pressure, cholesterol, and blood sugar checked. Have breast exam
and a breast x-ray (mammogram).
- Talk to your doctor about bone health. Ask your
doctor if you're getting enough calcium and vitamin D. Get a bone
density test if you're over 65, or if your doctor says you have a high
chance of getting osteoporosis. Ask about taking medicine to help
preserve bone and slow down bone loss. Get enough calcium to keep your
bones strong. Before menopause, you need about 1,000 mg of calcium per
day. After menopause, you need 1,500 mg per day.
Last Editorial Review: 7/12/2005