Coping with Menopause

There are things you can do to help relieve some menopausal symptoms.

• Hot Flashes. Specific things can bring on hot flashes: a hot environment; eating or drinking hot or spicy foods, alcohol, or caffeine; and stress. You can try to decrease hot flashes by avoiding these triggers. Dress in layers and keep a fan in your home or workplace. Some women find that regular exercise brings relief from hot flashes and other symptoms.

• Vaginal Dryness. You can help vaginal dryness and irritation by using an over-the-counter vaginal lubricant. There are also prescription estrogen replacement creams that your HCP may recommend to help relieve vaginal dryness and painful sex. If you have spotting or bleeding while using estrogen creams, you should see your HCP.

• Difficulty 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 vigorous exercise too close to bedtime. Also avoid alcohol, caffeine, large meals, and working right before bedtime. Many women find they sleep better after drinking something warm, such as herb tea or warm milk. Try to keep your bedroom at a comfortable temperature. Also avoid napping during the day and try to go to bed and get up at the same times every day.