- Dress in layers that may be removed if you find you're getting too warm.
- Sleep in a cool room.
- Drink plenty of water.
- Avoid hot foods such as soups, spicy foods, caffeinated foods and beverages and alcohol, which can trigger hot flashes.
- Try to decrease stress.
- Exercise regularly.
- Breathe deeply and slowly, if you feel a hot flash starting; rhythmic breathing may help to "turn down" the heat of a hot flash or prevent it from starting altogether.
- Use a hand-held fan.
1 AnswerHealthyWomen answeredTo manage the effects of menopause without hormone replacement therapy (HRT), you can try other medical options, as well as herbal remedies and lifestyle strategies to combat hot flashes and night sweats. Lifestyle options include:
1 AnswerDr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredThe various solutions to hot flashes which you can try are:
- Keishi-bukuryo-gan - Try keishi-bukuryo-gan, which translates as cinnamon mushroom tablet, a popular treatment in Japan where 40 million doses are prescribed each year. Available at Asian grocery stores for about $8, Keishi-bukuryo-gan tea should be taken three times a day as a treatment.
- Chilled Pillows - Hot flashes that occur at night - night sweats - can cause plenty of sleep deprivation. Try a chilled pillow filled with a cold-water insert, available at department stores for about $25. It'll keep your head cool, regulate body temperature, and aid sleep.
This content originally appeared on doctoroz.com.
1 AnswerDr. Darcy N. Bryan, MD , OBGYN (Obstetrics & Gynecology), answered on behalf of Riverside Community Hospital
1 AnswerPatricia Geraghty, NP, NP , Advanced Practice Nursing, answeredFindings from the Women's Health Initiative Memory Study showed a doubling of the risks for signs of early dementia in women using menopause hormone therapy after the age of 65. This is not the typical age group where hormone use is recommended, and long-term data is not available to corroborate the finding of actual development of dementia. The risk of dementia from hormone use is younger women is not clear but appears to be absent or decreased.
1 AnswerThere may be changes in body fat distribution and body composition due to hormonal changes occurring during the menopausal transition. However reduced physical activity as women get closer to menopause is the main culprit for increase in weight gain. It is really important to keep yourself active during these days!
2 AnswersDr. Elizabeth Poynor, MD , Gynecologic Oncology, answered
Staying sexually active during menopause can help boost body image and mood, says Elizabeth Poynor, MD, PhD, a gynecologist-oncologist in New York City. In this video, she explains other advantages to staying sexually active.
1 AnswerDr. Lauren Streicher, MD , Gynecology, answeredOn average, women put on 1.5 to 4 pounds per year after age 50. A few extra pounds in a year don’t seem like a lot, but if you gain five pounds a year starting when you are 45, by age 55 you are looking at 50 extra pounds! However, it isn’t the lack of estrogen that puts on the pounds, but midlife changes in metabolism and lifestyle. Women who continue to menstruate until they are in their late fifties also start to gain weight even though their ovaries have not shut down. Estrogen does affect the distribution of weight, so you can blame menopause if you suddenly have a muffin top even if you haven’t gained a pound!
1 AnswerDr. Rovenia Brock, PhD , Nutrition & Dietetics, answeredIf you find you are having trouble remembering where you put your keys or your purse, don't panic. Many women experience memory and concentration problems during perimenopause and after menopause. Some scientists believe that you may be able to minimize these memory problems with blueberries. Pint for pint, blueberries may contain more antioxidants than any other fruit or vegetable. The most powerful health-promoting compounds in these little blueberries are anthocyanins, phytochemicals that belong to the flavonoid family -- which, in addition to combating the free-radical damage that leads to heart disease, may also boost brain power. In laboratory studies, aging animals fed a blueberry-rich diet for four months performed as well in memory tests as younger animals.
1 AnswerHealthyWomen answeredMenopause is a natural part of life, not a disease or a health crisis. However, menopause may occur when many other changes are happening in your life. For instance, your children may be marrying or leaving home, your parents may be ill or dying or you may be wondering what you'll do when you retire. That's why it is probably more helpful to think of how your daily activities and lifestyle could affect your postmenopausal years.
For instance, making sure that you exercise and eat right can make a real difference in how you feel and can even help prevent some of the long-term effects that are linked to estrogen deficiency (like osteoporosis).
Physical changes do occur with menopause and with aging. But the changes that happen during this period can be minimized by healthy living and a sense of purpose in life. If your symptoms are severe enough to interfere with your life, consult your doctor to go over your options for treatment.