When going through menopause, there are several things you can do to help alleviate some of the common symptoms of the change that do not require the use of medicine.  In fact, through proper self-care, you can help prevent or reduce problems such as:

 

 

• Hot flashes

• Vaginal discomfort

• Sleeping problems

• Incontinence

• Weight gain

• Increased risk for diseases

 

Dealing with Hot Flashes

 

One of the most common complaints from women going through menopause is hot flashes.  If you are experiencing this problem, you can help reduce the episodes by getting regular exercise.  You can also take steps to avoid foods or situations that tend to trigger hot flashes.  While every woman is different, some of the most common triggers include drinking alcohol, eating spicy foods, sitting in a warm room, going outside in hot weather.

 

Since hot flashes can come and go with little warning, it is also a good idea to dress in layers.  That way, you can take off clothes or add more layers according to your personal comfort level.

 

Decreasing Your Vaginal Discomfort

 

Some women going through menopause also experience vaginal discomfort or dryness, particularly during intercourse.  There are a number of over-the-counter vaginal lubricants that can help with this problem, just make sure they are water based lubricants such as K-Y Jelly and Astroglide.  Moisturizers such as Vagisil and Replens can also bring about relief, as can using vaginal estrogen.  Believe it or not, remaining sexually active actually helps to reduce this problem as well.

 

Dealing with Sleeping Problems

 

In order to help you with sleeping problems, try to avoid consuming beverages with caffeine right before you go to bed.  In addition, although exercising is important, avoid doing so shortly before bedtime.  Instead, practice exercise techniques like guided imagery, deep breathing, and progressive muscle relaxation. 

 

Preventing Incontinence

 

As the woman’s urethra and vagina become less elastic through the aging process, the likelihood of experiencing incontinence also increases.  In order to prevent this from occurring, it is helpful to perform pelvic floor muscle exercises.  These exercises, referred to as Kegel exercises, can strengthen the muscles and provide relief from some forms of incontinence.

 

Avoiding Weight Gain

 

In order to prevent weight gain, it is important to eat a healthy diet.  This diet should include plenty of vegetables and fruits as well as whole grains.  Saturated fats, sugars, and oils should be avoided.

 

Regular exercise is also a necessity.  Ideally, you should get a minimum of 30 minutes of moderate-intensity exercise every day.  This can include walking, dancing, or jogging as well as strength training exercises.

 

Keeping Health Risks Down

 

Dietary changes can do more than help you stay trim, it will also help you decrease your chances of developing diseases associated with menopause, such as cardiac disease and osteoporosis.  Be sure to get 1,500 milligrams of calcium in your diet every day as well as 400 to 800 IUs of vitamin D.  Similarly, regular exercise will help keep your body healthy and strong.

 

If you are a smoker, you need to seriously look at ways to kick the habit.  In addition, be sure to get routine checkups in order to keep yourself as healthy as possible.