Relieving symptoms

Menopause isn’t the same for every woman. Some have every symptom while others have few. Symptoms can be mild to severe and include hot flashes, mood swings, trouble sleeping, and concentration problems.

Fortunately, there are a number of ways to relieve the symptoms of menopause without taking hormones.

Hot flashes

These sudden feelings of heat, usually in the upper body, are most likely in the first year or two before and after a woman’s period stops. Hot flashes usually last from 30 seconds to five minutes. To manage hot flashes:

• Dress in layers. Take off layers as needed.
• Sleep in a cool room.
• Identify – and avoid – your hot flash triggers (spicy food, alcohol, etc.)
• Reduce caffeine intake.
• Exercise.
• Practice paced breathing and relaxation exercises.

Some women find relief from hot flashes by taking antidepressant drugs such as Paxil and Prozac, but the Food and Drug Administration (FDA) has not approved these drugs for this use.

Mood swings

Mood swings are a normal part of the menopause years. Natural hormone changes are a primary cause, but moodiness is also caused by your reaction to hot flashes and a lack of sleep (often caused by hot flashes at night.) You can manage these normal mood swings by:

• Minimizing stress in your life. Don’t try to take on too much.
• Tell the people around you that you are experiencing mood swings. Ask for their understanding.
• Take a deep breath and relax before you react in anger.

Trouble sleeping

It’s common for women to have sleep problems during menopause. Hot flashes, night sweats and anxiety are part of the problem. A few things you can do to improve sleep during menopause:

• Exercise in morning or early afternoon. Physical activity late in the day may lead to trouble sleeping.
• Take a hot shower or bath before bed.
• Avoid alcohol, caffeine and large meals before bed.
• Drink herbal tea or warm milk before bed.
• Keep your bedroom cool.
• Avoid napping during the day.
• Keep your bedroom dark or wear a sleep mask.
• Close doors and windows to block sound.

Memory problems

While many women complain of memory problems and trouble concentrating during menopause, there is no evidence to suggest that menopause causes memory problems. For most women, the memory and concentration problems associated with menopause are caused by stress and interrupted sleep. It’s important for women to manage their stress levels during menopause.

Here are a few of the best ways:

• Get enough sleep.
• Exercise regularly.
• Eat healthy foods.
• Take a yoga class or practice meditation.

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