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5 Effective Ways to Reduce Menopause Symptoms

Menopause is a difficult time for most women. The transition is accompanied by many unpleasant symptoms that can add strain to women’s physical and mental health. And the worst part is that most women do not address the problems, making the transition more dreadful.

A report by the State of Menopause Study that surveyed 1,039 women of ages 40 to 65 across the States showed that nearly 73% of the women were not treating the difficult menopause symptoms including hot flashes, insomnia, weight gain, and night sweats. Additionally, around 29% of them never knew about menopause before they stepped into that phase.

But with all that negativity, the silver lining can still be found. The availability of advanced treatments and fixing lifestyle habits can shrink the symptoms. Read on to know more.

1. Hormone Replacement Therapy

Hormone replacement therapy (HRT) is one of the many ways to lessen your pain if you find the symptoms associated with menopause unmanageable. Doctors suggest HRT to relieve common symptoms of menopause by infusing the body with hormones that are no longer produced.

The hormones used in HRT are bio-identical hormones, made up of natural plant resources and having a somewhat similar chemical structure to that of hormones produced in a woman’s body. The benefits are long-lasting and known to relieve hot flashes, mood swings, etc.

Therefore, the tolerance of the therapy differs with everybody, and consulting your doctor in the first place carries paramount importance. If you consider this option, your doctor can provide more information about HRT and help you to decide your future course of action.

2. Relief for Hot Flashes

The appearance of pink or reddened skin along with a bucket full of sweat is a sign that a woman’s estrogen production is falling. Some women also experience face palpitations, anxiety, and tension.

To counter the situation, you can start with some breathing exercises. Research by Harvard suggests that a technique called paced respiration can cut in half the frequency of hot flashes. Start with slow breathing, then move to deep and full breaths at a rate of about six to eight breaths per minute. This is known to be one of the best and quick techniques to reduce hot flashes.

Moreover, it is advisable to cut down on your junk food and aerated beverage consumption as they trigger flashes. Once you learn to identify your severity of triggers, it will become easier to control hot flashes.

woman with hot flush

3. Picking the Right Fabric

One of the ways to counter the symptoms of menopause is to keep your temperature down. To achieve this, you should invest in fabrics that release heat. Cotton and Linen should be on the top of your list.

These fabrics do not let the heat trap in your body and help keep your body temperature down, eventually preventing night sweats. Pick these fabrics not just for your bed sheets and comforters but also for your daily clothing.

The airier the fabric, the cooler you feel. Also, layering clothing can help you reduce triggers significantly. It would be best if you always considered choosing two-three layered top-wear so that it becomes easier to peel off the layer when you feel the temperature increasing.

4. Keeping Up With Your Routine

While this might be one of the most difficult advice to follow in present times, but if followed diligently, it can work wonders for your body. Staying in a routine just doesn’t mean having a sound sleep and regular exercise; it also encompasses calming down your body throughout the day.

Before hitting the bed, listening to some nice music or reading your favorite book can help you ease down a little more. A warm bath can also go a long way in avoiding menopause triggers. To add, a quick shot of chamomile tea can soothe your body.

While the above can be done to calm yourself before sleep, a few steps done during the day can also contribute to keeping you calm. Consume milk and peanuts during your office hours as they contain tryptophan that helps relax the body. Moreover, say no to alcohol and caffeine!

5. Treating Vaginal Changes

Menopause causes all sorts of vaginal changes. The decreased level of estrogen production in the body causes the vaginal lining to become thin and shrink the size of the vagina. Often, this leads to dryness and inflammation, immensely affecting the pleasures of sexual intercourse.

To repel this, you can use water-soluble products known as vaginal lubricants. Some readily available options of vaginal lubricants are Silk-E and Moist Again. Furthermore, products like vaginal moisturizers help keep vaginal pH low and maintain vaginal moisture.

There you have it! These were some suggestions to make your life much easier while experiencing menopause. Just remember that it’s not a disease; it is a natural process of your life. The symptoms can be hard to handle, but you can manage them with the right tips in your pocket.

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