Have you ever been standing somewhere and suddenly you’re drenched in sweat and feel like you need to rip your clothes off… but you look around and everyone else seems as calm as a cucumber?
Yes. Us too.
If you’re between 45 and 55, you can probably thank menopause.
The menopause transition is different for everyone, but vasomotor symptoms (VMS), the medical term for hot flashes and night sweats, are the most common symptoms of menopause and can sometimes last for years.
Although menopause is a natural part of aging, symptoms that disrupt daily life can have a serious impact on health. For example, night sweats can cause insomnia and contribute to brain fog, and VMS has been linked to cardiovascular disease and other chronic conditions, such as metabolic syndrome, type 2 diabetes, and nonalcoholic fatty liver disease.
See: Ways to deal with common menopause symptoms >>
Fortunately, there are treatment options and lifestyle options that can help with the symptoms associated with menopause.
We reached out to experts from HealthyWomen’s Women’s Health Advisory Board for tips on how to handle menopause like a pro. Let’s see what they had to say.
Tip #1: Consider cognitive behavioral therapy
Cognitive behavioral therapy (CBT) It involves changing the way you respond to negative thoughts. Barbara Dehn, RN, NCMP, said CBT can be helpful when you’re frustrated by the brain fog associated with menopause. “When you can’t find the word on the tip of your tongue, you can feel anxious and that can lead to (you guessed it) a hot flash. Instead, give yourself some grace and use self-talk that might sound like this: ‘Right now, I’m trying to remember a word. It is normal and natural that you need a little more time to think about it. I’m going to use a different word with the same meaning because I know this feeling will pass.’” Investigation shows that CBT can also improve mood and sleep problems in women going through menopause.
Tip #2: Make vaginal health a priority
“As estrogen levels decline in menopause, loss of health and integrity of the vagina and vulva is inevitable,” said Barb DePree, MD, MSCP. “Before you reach the point of dryness that causes pain, consider adding a vaginal moisturizer to maintain vaginal health longer. It is difficult to recover tissue health once it is lost.” DePree added that it’s best to start moisturizing during perimenopause, the years before menopause.
Over-the-counter (OTC) lubricants can also help with any pain or discomfort during sex. “About 50 to 75% of women use lubrication for sex after age 50,” Dehn said. “There are many options, from water-based flavored oils and lubricants that are great for oral sex to hybrid and silicone versions.”
Tip #3: Consider using medications
“Hormone therapy can be a vital tool in managing menopausal symptoms and significantly improving a woman’s overall quality of life,” said Sabrina Sahni, MD, NCMP. Investigation shows that adding estrogen through hormone therapy can reduce hot flashes, promote vaginal health, and prevent bone loss, which can lead to osteoporosis.
In addition to hormonal therapy, there are several types of non-hormonal medications that can help relieve VMS symptoms. Some of the options are approved specifically for this use and others are medications used off-label to provide relief. Be sure to ask your healthcare provider about the pros and cons of any medications you may take.
Tip #4: Try magnesium for better sleep
Sahni said over-the-counter supplements like magnesium glycinate can be helpful for sleep. The recommended daily allowance of magnesium is 320 mg for women ages 31 to 51 and 420 mg for women ages 51 and older. You can get magnesium through foods like nuts, seeds, and leafy green vegetables or in supplement form.
Tip #5: Find a healthcare provider who specializes in menopause
“If you have symptoms or concerns, I always recommend speaking with a certified menopause provider who can offer you an individualized and personalized approach to managing your symptoms,” Sahni said. To find one near you, check out The Menopause Society website. directory for a list of Menopause Society Certified Professionals (MSCP) who specialize in menopause.
Tip #6: Maintain a healthy lifestyle
“In addition to hormone therapy, I always advise on the importance of lifestyle, diet and exercise, as they can have an impact on menopausal symptoms,” Sahni said. “In addition, weight loss during perimenopause and the menopause transition may also be associated with fewer hot flashes.” One study found that postmenopausal women who added more fruits, vegetables, and whole grains and reduced fat in their diets experienced weight loss and were less likely to have VMS compared to participants who did not change their diet.
Tip #7: Expect the unexpected
“The only thing predictable about perimenopause is that everything is unpredictable, from heavy, long periods to breast tenderness and exhaustion,” Dehn said. But you don’t have to resist. If you are experiencing symptoms associated with menopause, talk to your healthcare provider about treatment options and which might be best for you.
This educational resource was created with the support of Astellas, a member of HealthyWomen’s Corporate Advisory Board.
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