Menopause Treatments (cont.)

Symptom Relief

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.

Date
Symptoms
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.

Source: www.4woman.gov


Last Editorial Review: 7/12/2005



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