All Posts tagged Manage hot flashes

Of all of life’s changes that impact a woman’s body, none may be as unpredictable as menopause. During both perimenopause, the time period shortly before menopause, and menopause, a woman’s estrogen levels fluctuate as her ovaries try to accommodate changing levels of hormone production. As a result, women may experience such uncomfortable symptoms as mood swings, depression, hot flashes, breast pain, and sleeplessness. If you are going through the phases of menopause, you don’t have to suffer. Follow these nine tips to help manage your symptoms and ease through the stages of life’s most unpredictable change.

1. Exercise regularly. Exercising at least 20 minutes three times a week can help to ease hot flashes by lowering the amount of circulating follicle stimulating hormone (FSH) and luteinizing hormone (LH) in your body.
2. Reclaim your balance with yoga. Many women report that one of the most frustrating side effects of menopause is an increased feeling of stress and agitation. Meditation and yoga are two calming practices that can help women to feel more relaxed and comfortable during menopause, improving their mood and positively affecting their endocrine system.
3. Protect your body from bone loss. During menopause, women should increase the amount of both calcium and vitamin C in their diet to help limit bone loss, another commonly occurring side effect of changing levels of estrogen.
4. Consider acupuncture. Acupuncture and acupressure have been known to limit hot flashes for many women and can be used effectively as a treatment for this uncomfortable symptom.
5. Maintain a healthy level of cholesterol. For women who experience an increase in cholesterol levels during menopause, a transition to a low-fat and low calorie diet can help to keep their cholesterol at a healthy level. Menopausal women should especially eliminate foods from their diet that are high in animal fat.
6. Get a good night’s sleep. Sleeplessness can be one of the most disruptive (and annoying) side effects of menopause. A natural way to improve your quality of sleep is to drink calming chamomile tea before bedtime, wind down by reading a book and limiting TV time, and set a sleep schedule and try to stick to it.
7. Increase Vitamin D intake. Vitamin D offers several health benefits for women during menopause, including the promotion of healthy bone renewal, normal cell growth, and hormonal balance. A 15 – 20 minute walk in the sunshine can provide a woman with the necessary daily dose of Vitamin D to experience these benefits.
8. Challenge your mind. Many women experience difficulty concentrating, or even memory loss, during menopause. Routinely participating in mind exercises, such as crossword or Sudoku puzzles, can help to challenge your mind and sharpen your memory.
9. Avoid hot flash triggers. Some external factors may increase the likelihood of experiencing a hot flash. Women during menopause should wear light clothing, keep their bedroom cool at night, avoid eating spicy foods, drinking caffeine or alcohol, and smoking tobacco.

Menopause is a transformative stage in a woman’s life. The uncomfortable symptoms of menopause will not last forever. By leading a healthy lifestyle and making some simple lifestyle changes, women can ease through the transition of menopause with comfort and ease.