Rousseau once said, “Patience is bitter, but its fruits are sweet.” Women entering menopause understand this better than most –patience is tough but necessary to get through the emotional and physical challenges that accompany “the change.” Fortunately, women today have tools to manage their symptoms. If menopause misery is getting you down, give it the brush-off with these helpful tips.
Turn Down the Heat
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Managing hot flashes is Menopause 101. Start by eliminating obvious triggers: spicy food, caffeine, and excessively warm meals. Evidence shows these things increase the frequency of hot flashes in menopausal women. Another trigger is emotional upset, like anger, embarrassment or sadness; try to avoid situations you know will distress you. Wear loose, breathable clothing made of natural fabrics like cotton and wool that wick moisture away from your body to decrease discomfort when hot flashes strike. Dab cooling aloe vera gel on inner wrists and behind the ears when a hot flash starts to turn back the tide of heat.
Drink Alcohol Sparingly
You might be inclined to have a cocktail to relax when menopause symptoms are stressing you out, but you’ll only be making them worse. Researchers found drinking alcohol causes more frequent and long-lasting hot flashes and night sweats. In addition, alcohol intensifies many of the symptoms that go with menopause like palpitations, headaches, and insomnia. Metabolically, alcohol contributes to osteoporosis, which is a significant hazard in menopause. So enjoy an occasional drink if you want one, but keep in mind you’ll be more comfortable if you abstain.
Take Care of Your Urinary Tract
As you go through menopause, the amount of estrogen in your body declines. Estrogen maintains the urethra’s healthy elasticity; if the urethra becomes lax, episodes of incontinence often follow. About 35 percent of menopausal women experience some level of urinary incontinence. To keep incontinence at bay, practice stopping and starting the urine stream several times each time you use the bathroom, and avoid diuretics like grapefruit, cranberry juices, coffee, black tea, and Cola. Estrogen depletion also causes vaginal dryness — but don’t let that interfere with a rewarding sexual relationship. Use water-based lubricants if you need them.
Protect Your Bones
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According to the National Osteoporosis Foundation, an astonishing one in two women over age 50 will break a bone as a result of osteoporosis, which is a common problem in menopausal women. To prevent osteoporosis, doctors recommend 1,000-1,200 mg of calcium and 800-1,000 units of vitamin D daily. Foods like milk, cheese, dark green vegetables, and salmon are rich in calcium and vitamin D. Take supplements if your diet is lacking.
To protect and support your bones, walk carrying hand weights or do weight-bearing calisthenics. Ask your doctor if medications to prevent bone loss are appropriate — you can buy Evista (Raloxifene) online. Hormone replacement therapy may also be helpful.
Pamper Your Hair and Skin
Dry hair, rough skin, and brittle nails are common morale-busting conditions that come with menopause. Get in the habit of slathering heavy-duty moisturizers like lanolin, shea butter, or petroleum jelly on dry skin each night before bed. Treat listless hair with a warm jojoba or an olive or coconut oil mask once a week. Be extra vigilant about protecting your skin against the sun; Hormonal changes during menopause can cause sunspots and unsightly dark patches to develop on sun-exposed skin.
Think Outside the Box
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Some women find relief in alternative therapies like acupuncture and meditation, while others use natural remedies like soy, black cohosh, and ginseng. Many believe herbal teas with licorice, evening primrose, and red clover reduce menopause symptoms. The point is, every woman’s menopause is unique, so don’t be afraid to add nontraditional solutions to your menopause management regimen.
Remember, menopause is an ongoing process (four years on average), so you’ll need reliable strategies to manage your symptoms and protect your health. The best menopause coping tools combine lifestyle changes that relieve immediate discomfort and prevent harmful long-term effects to skin and bones. These six tips will help you create a comprehensive strategy to kiss menopause misery goodbye.
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