HOW TO DEAL WITH MENOPAUSE
The average age of menopause when a woman’s period stops is 51,
but hormonal changes that precede menopause may start as early as 35
& last anywhere from a couple of months to several years.
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HOT FLASHES
- Keep a journal
1. Track what sets off your hot flashes like a hot room, hot weather, stress, arguements, etc.
2. Make a food section for listing your food & drink triggers & those that comfort you - When a hot flash starts take slow, deep breaths, in the nose & out the mouth
- Avoid tight clothes & dress in layers so you can easily remove clothing when you have a hot flash
- Avoid clothes or bed linens made from synthetic fabrics & opt for cotton instead
- When a hot flash strikes, try sipping ice water or chewing on an ice cube
- For tougher cases, talk to your doctor
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NIGHT SWEATS
- At night, hot flashes can go on for 3 or more minutes, leaving you drenched in sweat &
unable to sleep but there are ways to keep your cool - Trade the heavy flannel nighgown or pjs for a lighter fabric
- Put a bag of frozen peas under your pillow
1. Flip the pillow through the night
2. Put your face on the cool side - Choose layers of light blankets over one thick quilt
Use a bedside fan to keep air moving
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EXERCISE WILL HELP YOU SLEEP
Yoga, tai chi & learning to meditate have also been shown to help you sleep
- Any exercise can make a difference
- Finish exercising at least 3 hours before bedtime
- Drink warm milk or cocoa or chamamoille tea near bedtime
- Don't drink alcohol near bedtime because it wll wake you up later
- There are CD's that help you sleep
1. You must be in bed with your eyes shut & the lights out
2. You may need to listen to the CD for several nights before it works for you - If none of the above help you, get out of bed & read until you are sleepy
- If that doesn't work either, talk to your doctor about short-term sleep aid
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HELP FOR YOUR BODY
- Hormone changes leave the vagina thinner & dryer, which can be painful'
- There are many products that can help including non-prescription, water-based lubricants
or moisturizer - You can also ask your doctor about prescription creams or pills
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MOODS
It's like PMS, only amped up with crying jags, ridiculously happy & bad moods
- These are common in women around the time of menopause
- If you had bad PMS, the hormonal changes that happen during this time may cause even
bigger mood swings - Yoga & tai chi & doing things with others that you enjoy can also help
- Your doctor may recomend a low-dose birth control pill, antidepressants or an alternative treatment
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HEADACHES
- Migraines can worsen at or around the time of menopause, or show up for the first time
- Keep a record to see what triggers them if they show up along with hot flashes
- You can take steps to lessen them
1. Eating small meals through the day can help if hunger is a headache trigger
2. Lack of sleep is another one, so nap if your nights are messed up
3. Treatments vary & can help prevent migraine frequency or severity
4. Talk with your doctor
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HAIR
- Hair can thin or shed faster when you're in menopause
- To save what you have, switch to coloring products that don't have harsh chemicals
- Avoid the sun, which is drying
- Hair could also show up where you don't want it
1. Chin
2. Cheeks
3. Ask a skin doctor for help OR wax, bleach, pluck or zap it away
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PIMPLES
- It's common during menopause to have acne show up
- Make sure your moisturizer, sunscreen, cleanser & other face products are gentle
- Look for the words 'oil free,' 'won't clog pores,''noncomedogenic,' & 'non-acnegenic'
- Even tough cases can clear with time & a doctor's help
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MENTAL FOG
- You need to fight fuzzy thinking & stay focused during menopause
- Women with more hot flashes have more memory complaints
- Challenge your brain in new ways by learning something new
1. Crossword puzzles
2. A hobby
3. A new language - Lowering your stress level can help, too
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Visit: Perimenopause | Return to: Health Directory
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