How to Manage Menopause Without Medicine

Although many people think menopause is a condition that needs to be treated with hormones, this isn't always true. Menopause doesn't require medical treatment according the Mayo Clinic and the American Academy of Family Physicians (AAFP). However, the symptoms of menopause often require some lifestyle adjustments. The good news is that there are ways to manage menopause without medicine, and you can begin these strategies now.

Things You'll Need

• Proper athletic gear

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Instructions

• 1

  Cool down hot flashes. Hot flashes are triggered by a variety of things, including spicy food, caffeine, alcohol, hot drinks and hot temperatures. Simply avoiding these triggers can bring relief. "Dress in layers, and keep a fan in your home or workplace," says Women's Health, the U.S. Government's women's health information source.

• 2

  Improve sleep. Physical activity helps aid in a good night's rest. Exercise is always good, but don't do it too close to bedtime. It's also a good idea to avoid working, heavy meals and smoking before bedtime. Alcohol and caffeine consumption should never occur before bedtime because these stimulants might keep you awake. Noncaffeinated teas and warm milk are more prone to induce sleepiness. Don't take naps. Keep your bedroom dark, quiet and cool as recommended by Women's Health.

• 3

  Engage in physical activities. Leading an active lifestyle is good for you in many ways. It helps maintain weight and aids in improving energy, mental health and moods. Women who engage in exercise reduce the severity of their hot flashes according to the AAFP. Ninety minutes of aerobic activity per week is recommended by Women's Health.

• 4

  Eat a healthy diet full of a variety of vegetables, fruits and whole grains. Be sure you're getting enough calcium (1200 mg per day) and vitamin D (800 IU per day). Reducing sugar and caffeine will reduce menopause symptoms, claims Harvard Health.

• 5

  Practice good mental health. Don't neglect your emotions. Fluctuating hormones and mood swings will increase stress. High levels of stress make menopausal symptoms worse, according to the Harvard School of Public Health (HSPH). To combat this stress, practice relaxation techniques including breathing exercises, yoga, meditation or biofeedback. Consider a support group as talking things out with peers relieves tension.

• 6

  Stop smoking. Quitting smoking can reduce the intensity of hot flashes, according to HSPH. Smoking can also induce early menopause.

• 7

  Consider soy. A diet high in soy is linked to "stronger bones, especially in the first 10 years after menopause," reports AAFP. In addition, "regularly eating and drinking soy may also help even out menopause symptoms." However, AAFP also points out that studies have produced mixed results.