HOT FLASHES:
Wear cotton and non-synthetic fabrics, which do not trap heat and moisture. Dress in loose layers so one can be peeled off when needed. Sleep with two cotton sheets on the bed so the top one can be removed if it gets damp. Eat small, frequent, nutritious meals to keep your blood sugar level constant. Drink plenty of fluids. Avoid spicy foods, alcohol, and caffeine as they appear to precipitate an attack.
INSOMNIA:
Begin a regular exercise regimen to help reduce stress, relax muscles, and make it easier to sleep. Avoid exercising right before bedtime. Avoid eating before bedtime, especially foods that have caffeine, fat, and sugar. Drink a glass of warm milk instead. Go to sleep and get up at the same time everyday. Keep the bedroom dark and at comfortable temperature.
PSYCHOLOGICAL CHANGES:
Put off discussing any serious or important issues when a bad mood strikes. Try relaxing techniques like deep breathing and imagery. Talk with other women who are going through the same thing i.e. organize or join a local support group. Read articles that share women’s personal experiences with menopause. Contact your health care provider if symptoms of depression, like loss of interest in daily activities, develop.
VAGINAL CHANGES:
If dryness is a problem, use over the counter products that replace lost moisture, like Astro-Glide ® and Replens ®. If intercourse causes discomfort, experiment with different positions to find one that is comfortable. Remain sexually active to increase the amount of blood in the vaginal area and keep surrounding muscles toned and healthy. Spend more time on foreplay if necessary to increase lubrication.
URINARY INCONTINENCE:
Perform 60-80 Kegel exercises in sets of 10 each day. Constrict the anus as if holding back stool for three seconds, and then relax for 10 seconds. Avoid caffeine, artificial sweeteners; i.e. aspartame, and fruit juices, which can cause frequent urination.
OSTEOPOROSIS:
Increase calcium intake; consume at least 1,500 mg per day if older that 50 or if ovaries have been surgically removed, and at least 1,000 mg per day if younger that 50. Consume calcium-rich foods; i.e. milk, yogurt, cheeses, calcium-fortified cereal, orange juice, and green leafy vegetables. If you are unable to digest sufficient calcium from your diet, take calcium supplements that contain at least 1,250 mg of calcium carbonate for every 500 mg of calcium desired (1,250 mg of calcium carbonate will yield 500 mg of absorbable calcium) or 1,500 mg of calcium citrate for every 315 mg of calcium desired (1,500 mg of calcium citrate will yield 315 mg of absorbable calcium). Ingest supplements 30-60 minutes after a meal when acid is highest in the stomach. Start using calcium supplements slowly to avoid constipation and gas. Increase intake of vitamin D, which enables bones to absorb calcium. Milk products are a good source of vitamin D. Or, take either a multivitamin with 400 IU’s of vitamin D or a calcium supplement with vitamin D added. Avoid cigarettes and high amount of alcohol and caffeine, which can hamper the body’s ability to build bone. Start performing weight bearing exercises two to three times a week, such as weight lifting, low-impact aerobics, walking, cycling, tennis, and dancing.
HEART DISEASE:
Stop smoking and start exercising to help keep blood pressure down. Keep weight within normal range. Eat a healthy diet by minimizing fat intake and eating 6-11 servings of bread, cereal, rice, and pasta; 3-5 serving of vegetables; and 2-4 servings of fruit each day.
