Cool Down the Heat
Menopause can make your own “personal summers” turn into
scorchers. Hot flashes and night sweats are the most common symptoms of
menopause. More than 80% of midlife women have these vasomotor symptoms. It’s
believed menopause resets your inner thermostat and you feel hotter at a lower
temperature. Your body sends more blood to your skin’s surface to help cool you
down.
What Vasomotor
Symptoms Feel Like
You may feel heat, from your chest up, and you may flush or
sweat. A hot flash or night sweats (a flash that happens during sleep) usually
passes in a few minutes. But your heart may race – which can trigger stress and
anxiety. Afterward, you may get chills.
Symptoms can run the gamut, from hardly noticeable to very
bothersome. About 15% have serious symptoms. Some doctors call these women
“super flashers.”
Try Self-Care for
Menopause
There are medications to ease vasomotor symptoms. But you
may want to try some lifestyle changes first, especially if you’re not bothered
too much.
The way you dress, your bedroom environment, and even what
you eat can either make hot flashes and night sweats worse or better.
Know Your Triggers
Some things may set off a hot flash. Your diet and other
things could be to blame. Typical triggers include:
Spicy foods
Hot drinks
Caffeine
Alcohol
Medication
Stress
A food diary may help
you track what may trigger your personal symptoms so you can avoid them. If you
find a medicine is one of them, talk to your doctor.
Watch Your Weight
If you’re overweight or obese, you may have hot flashes more
often, and they can be more serious. However, weight gain is common at midlife and
can be a difficult problem to tackle.
Some ways to lose extra pounds include:
Limit portion sizes.
Choose water rather than sugary drinks.
Avoid processed foods like chips or sweets.
Pass on fried or fast foods.
Munch on
Menopause-Friendly Food
A diet rich in fruits, veggies, and lean proteins like fish
and beans may help with hot flashes. Foods with soy have compounds that some
studies show can control vasomotor symptoms.
Try these:
Soy milk
Edamame
Tofu
Other foods have compounds that act like estrogen and may
control hormone levels.
These include:
Rice
Oats, barley, and wheat
Berries and apples
Dried beans and lentils
Don’t forget to get
plenty of low-fat dairy and green leafy veggies to give your bones the calcium
they need to stay strong.
Move Your Bod
Regular exercise can improve sleep, lift your mood, and
manage weight gain. Aim for 150 minutes of moderate exercise a week to get your
heart pumping.
Walk or jog outside on a cool, clear day to soak up
bone-friendly vitamin D.
Hit the pool and take a few laps.
Take dancing lessons.
Choose an activity you love, so you’ll stick with it.
Try tai chi or yoga
to strengthen muscles, get more flexible, and improve your balance. It’s
important to avoid yoga postures that put too much stress on your spine.
Be a Cool Dresser
Choose clothes made of cotton or other breathable fabrics.
Dress in layers so you can peel off clothes when you feel a hot flash coming
on. Try wearing a light shirt under a cardigan or jacket instead of a heavy
sweater.
Other ways to help keep your cool include:
Set the air conditioning or heat to the lowest temperature
you can.
Use a portable fan at home and in your workspace.
Sip cool water throughout the day.
Sleep Smart
Night sweats can wake you soaked to the bone. Try these
hacks to make bedtime less sticky and sweaty:
Take a cool shower before bed.
Make the bedroom a cool, comfortable temperature.
Dress in lightweight pajamas or a nightgown.
Don’t wear socks in bed.
Buy “cooling” bedding and pillows.
Stash an ice pack under your pillow; turn the pillow over to
the cool side when you start to get hot.
Keep a glass of ice water on the nightstand.
Stop Lighting Up
Women who quit smoking have less serious hot flashes than
those who smoke during menopause, according to some studies. Smoking can lessen
your hormone levels and have a negative effect on your ovaries.
Plus, quitting is better for your heart health, lessens your
risk of some cancers, and more.
If you can’t kick the habit on your own, talk to your
doctor.
Mind Your Menopause
Mind-body practices and therapy may help. These include:
Cognitive behavioral therapy. CBT may help erase
negative thinking about your hot flashes so you feel less stressed. You’ll still
get them, but they may bother you less.
Mindfulness meditation. This helps you focus on
what’s happening at the moment. Like CBT, it won’t stop vasomotor symptoms, but
you may be able to deal with them better.
Hypnosis. This therapy uses imagery and verbal
repetition to calm you. Studies have shown that it can reduce the number of hot
flashes.
Be a Supplement
Skeptic
You’ve probably seen herbs and supplements marketed to treat
vasomotor and other symptoms of menopause. Most don’t have enough scientific
evidence to say they make a difference. These include:
Black cohosh
Evening primrose oil
Red clover
Dong Quai
Talk to your doctor
before taking any herbal supplement – especially if you have health problems.
These aren’t regulated like drugs and can carry some serious health risks.
‘Dance’ in the Sheets
Having sex won’t necessarily help with your vasomotor
symptoms. But vaginal stimulation – with or without a partner – can keep your
tissues healthy.
Still, hormonal changes may thin and dry your vagina, which
can make sex painful. Some over-the-counter remedies can help:
Vaginal moisturizers (Replens, K-Y Liquibeads, and others)
applied every few days can moisten dry tissues.
Lubricants (Astroglide, JO, and others) used at the time of
intercourse can make sex more comfortable.
Talk to your doctor if sex is still painful. There are
prescription medications that may help.
Have ‘Real Talk’ With
the Girls
Talk to friends or family who are going through menopause,
too. Find out how they manage their hot flashes, night sweats, and other
symptoms. Share your own tips.
Learning some new ways to deal with symptoms may help guide
you through this phase of life with confidence.
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