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.