Managing menopausal symptoms and discomforts
the end of the childbearing years for women and the beginning of a new period of life. While some women pass through this phase with only mild discomfort, oth- ers find the transition anything but smooth. The beginning of this process is called perimenopause,
which typically begins in the 40s and ends in the early 50s, lasting from one to ten years. However, every woman is dif- ferent and ages will vary. A woman is not considered to be in menopause until one year has passed since her last menstrual period. Perimenopause is often accompanied by symptoms such as hot flashes, night sweats, irregular periods, difficulty sleeping, vaginal and urinary problems, mood changes and other issues — such as forgetfulness, weight gain, hair loss or unwanted hair growth, and body aches or stiffness. While the process is normal and does not require medical
treatment, some women may wish to see a healthcare profes- sional for relief of uncomfortable symptoms. The Office on Women’s Health, a division of the U.S. Department of Health and Human Services, offers advice on managing some of the more common symptoms of menopause, such as hot flashes, vaginal dryness, mood swings, memory issues and urinary incontinence.
Avoid things that may trigger a flash — such as spicy foods, caffeine, alcohol, stress or environments with high tempera- tures.
Keep a fan at home or at work for when hot flashes may occur.
Dress in layers that you can remove if you feel a hot flash coming on.
If symptoms are severe, your healthcare provider may prescribe low-dose oral contraceptives, Menopausal Hormone
Therapy (MHT) or other medications.
Over-the-counter vaginal lubricants and moisturizers can help. MHT can be prescribed for severe dryness.
iStaying physically active and getting a good night’s rest can
mprove your mood.
Recognize stress and learn coping mechanisms for it, such as organizing tasks into manageable lists; setting limits and boundaries; stretching regularly; taking time for yourself; main- taining social contacts; getting tense muscles massaged; and seeking professional help if needed.
If you experience depression, seek medical assistance from your healthcare team. Depression is a serious illness that can
be treated. MHT can also help to improve mood.
Regular exercise along with getting a sufficient amount of sleep can help with memory. If forgetfulness is causing serious issues in your daily life, see your provider.
Speak to your provider about finding the right treatment, which may include behavioral changes, medication, medical devices or surgery.
You may also experience changes in appearance associated with menopause and/or aging. Here are tips to help you cope.
Many women gain weight around the same time they experi- ence menopause or perimenopause, or find that it’s increas- ingly difficult to maintain the same weight or to lose weight. According to experts at the Mayo Clinic, this may have less to do with menopause than the normal aging process, as well as genetic and lifestyle factors. As we age, muscle mass decreases while fat increases and our need for calories decreases slightly. The Mayo Clinic advises women who wish to reduce or prevent excess weight gain during this period to increase physical activity and to eat a more healthful diet — including fruits, vegetables, whole grains, foods high in fiber and healthy proteins, such as soy,
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