3 symptoms of menopause and how to cope
If the uncomfortable symptoms of menopause are disrupting your life, try these tips to cope
For better health and better sleep during menopause
• Cut down on alcohol and coffee.
• Avoid spicy food.
• Exercise for at least 20 minutes, three times a week.
• Use relaxation techniques such as yoga and breathing exercises.
• For insomnia, try eating a light snack before bedtime that is mostly carbohydrates and has a small amount of protein that’s high in tryptophan, an amino acid that aids sleep. Some sources of tryptophan include soy and dairy products, lentils and seeds.
• Go to bed at the same time every night.
• Sleep in a dark room.
• Incorporate foods containing lignans, a phytonutrient, into your diet. They’re found in flaxseeds, whole grains, legumes, and some fruits (particularly berries) and vegetables.
For night sweats and hot flashes during menopause
• Install a ceiling fan in your bedroom.
• Keep a towel close by your bed to blot away sweat.
• Have extra sheets stashed near your bed.
• Dress in layers during the day.
• Wear clothing that wicks away moisture.
• Eat foods that are cooling, such as watermelon and cucumber.
For vaginal dryness during menopause
• Over-the-counter remedies include vaginal moisturizers and lubricants. Ask your doctor about local vaginal estrogen, which you can get through creams, a vaginal ring or pellet implant.