almotamar.net beliefnet - The following tips may be beneficial for these common symptoms of menopause:
Hot Flashes
• Wear fabrics that breathe, such as cotton. Do not wear silk, polyester and other synthetics that tend to trap body heat.
• If you feel a hot flash coming on, drink a glass of cold water.
• If troubled by night sweats, keep a cold facecloth or ice pack by your bed.
• Instead of pantyhose, wear cotton pants or thigh high stockings.
• Decrease your intake of caffeine and alcohol.
• Avoid spicy foods and hot drinks.
• Avoid tobacco.
• Try eating and drinking more soy products.
• Some women claim that taking vitamin E daily helps.
Vaginal Dryness/Urinary Problems
(urinary tract infections, incontinence)
• Use a vaginal cream or lubricant (avoid petroleum jelly) to help reduce pain from dryness during sexual intercourse.
• Urinate before and after sexual intercourse to help prevent bladder infections.
• Drink plenty of fluids and empty your bladder frequently.
• Try Kegel exercises (tighten and relax the muscles you use to stop urination) daily. They strengthen the vaginal muscles, enhance orgasm, and help prevent incontinence.
Psychological Problems
(anxiety, irritability, depression)
• Communicate openly with your partner about your symptoms and ask for support.
• Join or even start a support group specific to menopause or other life changes you are experiencing.
• Find and share support with colleagues at work who are going through the same thing.
• Seek counseling.
• Medication such as tranquilizers and antidepressants may help.
• Identify which sources of stress you can eliminate from your life.
Forgetfulness
• Write things down.
• Use appointment books, calendars, post-it notes, alarm clocks and timers.
• Ask other people for reminders.
Weight Gain
• Engage in an aerobic exercise at least three times per week for at least 30 minutes per session.
• Find ways to incorporate more exercise into your daily routine, such as taking the stairs instead of the elevator.
• Decrease your intake of fat and calories.