Improve daily habits
Improving your lifestyle, targeting treatments, and even turning to medication as needed can reduce symptoms dramatically. It may take a little trial and error to find what works best for you. Studies show that excess weight, stress, and smoking can increase the frequency and intensity of symptoms. Good lifestyle choices may not only help ease your transitional time, says Pinkerton, but also promote health as you age.
1. Eat less fat, more calcium. Cholesterol increases around this time, as does your risk of heart disease and osteoporosis. Reduce saturated fat in your diet, and include more calcium-rich foods-such as low-fat dairy, spinach, and white beans-to stay healthy. Also key: cutting calories. After menopause, metabolism slows, shifting hormones cause extra weight to settle in your midsection, and you lose muscle mass, so you need fewer calories to stay the same weight-50 to 100 less daily calories per decade, on average.
2. Exercise 30 minutes a day. Regular activity helps prevent weight gain, reduce heavy bleeding and cramping, and improve mood and sleep. Alternate between strength-training (to maintain muscle mass) and vigorous aerobic exercise (to burn calories). Aim for at least 30 minutes most days of the week.
3. Breathe in for 5 seconds, then out for 5. Doing so for 15 minutes, twice a day, can decrease the intensity of hot flashes, report several studies. Slow, deep abdominal breathing reduces the frequency of hot flashes by 39%, research says. Scientists believe emotional stress exacerbates not only hot flashes but depression and anxiety as well. Other techniques to try: yoga and tai chi.
4. Sleep better. Adopt good bedtime habits-turn off the TV, keep the bedroom cool and dark, and drink calming chamomile tea. Practicing a progressive relaxation technique may work as well: Start with your toes; tighten them for 5 seconds and release. Move your way up to your calves, thighs, abdomen, and so on, tightening each for 5 and releasing, until you reach your eyes (scrunch and relax). To ease night sweats, dress in lightweight, wicking pajamas that absorb moisture, and sleep with a fan.
5. Boost mood. Track your emotions and your periods to help determine if the two are connected. Some OTC products, such as Pamprin, may help ease perimenopausal irritability. Too little iron and vitamin B12 also negatively affects your moods; a supplement may help, but only if you are deficient. And studies show yoga can reduce stress.
6. Relieve vaginal dryness. Use a lubricant just prior to having sex; to help ease the itching and burning dryness can cause, opt for an OTC vaginal moisturizer like Replens (applied every 2 to 3 days) or vaginal estrogen creams.