April 2008 - Vol 3 Issue 4
Menopause Relief
A common sense approach
by Michelle Gibeault Traub, R.D.
Sometimes in life the best solutions are actually those that are the most practical and uncomplicated. I can almost hear you exclaiming “Duh!” Here are some practical tips for managing some of menopause’s most unpleasant symptoms:
Hot flashes or Night Sweats – If you are feeling hot - cool down! Hot flashes are generally caused by hormonal fluctuations. While supplements and medications may be able to manage these symptoms at the source, there are many other natural options for treating the uncomfortable waves of heat and sweat when they occur.
- Dress in layers that can be removed when the temperature rises. A light cardigan thrown over a tank or tee can be easily removed when the heat is on.
- Carry a personal fan of mini spray bottle to give yourself a refreshing mist when you feel uncomfortable.
- Drink a cool beverage or suck on an ice pop to lower your core temperature naturally.
- Try to avoid hot coffee, as the caffeine and heat can trigger a hot flash. The same is true of hot, spicy foods. Keeping a diary of what you eat and drink can help to pinpoint the situations that are your personal triggers.
- Stay hydrated. Dehydration can raise your body temperature, so always aim for the recommended 6-8 cups of fluid per day.
- Lower your blood pressure. Studies have shown that women with high blood pressure are more likely to experience hot flashes. For more information on lowering blood pressure see “The Pressure is Off”
- Keep your bedroom cool. If you are experiencing night sweats, look for light, moisture-wicking pajamas and sheets, or sleep with a pillow designed to keep your head cool through a special gel core.
- Stop stressing out! While this is generally easier said than done, research shows that using deep breathing techniques can help when a hot flash strikes.
Mental Cloudiness and Anxiety – Some call it a “senior moment” or “brain fog.” Literally everyone can relate to that, “now where did I put my keys?” experience, but the estrogen drop of menopause can make it especially difficult to keep a clear head. The following tips can help:
- Don’t forget to breathe! Focusing on your breathing does more than help with hot flashes, it also helps you relax and clear you mind. Close your eyes, sit in a comfortable position, and take five to ten deep breaths while slowly repeating a favorite mantra like “I can relax, I am in control.” If this seems silly, then laugh it off. Even a brief dose of laughter can have a very calming affect.
- Get moving. Regular exercise helps to relieve stress and also increase feel-good chemicals that will naturally boost your mood. In addition, regular weight bearing exercise, like walking, helps to maintain strong bones. Yoga is also an excellent exercise for relieving stress.
Vaginal Dryness – When treating discomfort “down below” it is better to focus on that area rather than taking a medication that impacts the whole body.
- Try topical estrogen available as a cream, ring, or vaginal suppository. Your doctor can prescribe Vagifem, a suppository containing estrogens derived from plants which offers relief from dryness in as little as two weeks.
- Use a lubricant cream. You take time every day to moisturize your face, so why not focus a little extra attention on your intimate regions? There are a multitude of creams, gels, and sprays that are designed to replenish moisture in those delicate tissues. Experiment to see which product works best for you.
For more information on menopause, check out these past Women’s “circle of health” articles:
At the beginning of April, the Mayo Clinic released updated information on hormone replacement, check our their article Hormone replacement therapy and your heart
References
- Hot Flashes – A Simpler Cure (And Cause)? Prevention. July 2007.
- Kearns, Brenda. Natural Alternatives to HRT. Women’s World. 2/18/08
- Lloyd, Joanna. Red-Hot Hormone Update. Prevention. April 2007.
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