How to Beat Menopause

Menopause is a normal, natural part of every woman's life. It indicates the end of the childbearing years when the body's natural production of the female hormones (estrogen and progesterone) diminish and is defined as beginning 12 months after your last menstrual period. Menopause affects every woman differently, but there are a number of prevalent symptoms, such as night sweats and hot flashes, that can be bothersome. Menopause is a natural process, not an illness that can be cured, but there are many things you can do to beat the symptoms.

Instructions

• 1

  Keep cool to beat hot flashes. Lower the thermostat at home and work, if possible. Dress in layers so you can remove clothing if you feel a hot flash coming on. Pay attention to situations, foods and environments that trigger hot flashes so you'll know what expect---and what to avoid.

• 2

  Use personal lubricants to ease vaginal discomfort. The hormonal changes that cause menopause can also cause vaginal dryness, making sexual activity uncomfortable. Maintaining an active sex life will also help with the production of your natural lubricants.

• 3

  Eat a balanced diet with an emphasis on fresh vegetables, fruits and whole grains, but don't neglect the other categories in the food pyramid. Be sure to get plenty of calcium and vitamin D to combat the debilitating effects of osteoporosis. Talk with your doctor about reducing the amount of calories you consume. Post-menopausal women typically need 500 calories less than pre-menopausal women in order to maintain their weight.

• 4

  Establish an exercise routine. Talk with your physician regarding exercises that you are healthy enough to engage in. Try to include both aerobic and anaerobic exercises in your routine. Aerobic exercises (such as fast walking) will increase your heart rate and burn calories faster. Anaerobic exercises (such as lifting weights) will help tone the muscles and burn fat more efficiently.

• 5

  Take pains to get all the sleep you need. Cut back on the caffeine, employ relaxation techniques and avoid exercising close to bedtime. Sleep disturbances are a common complaint during menopause, and lack of sleep can contribute significantly to other symptoms such as depression, anxiety and mood swings.