How to Ease Menopause Symptoms

Menopause is commonly referred to as event that begins on the 366th day after a woman's last period. This change, which occurs during a woman's forties or sixties, commonly takes effect during a woman's early fifties. Some of the common symptoms range from weight gain and vaginal dryness to sleeping disorders, hot flashes and emotional changes (also known as mood swings). These may seem like unbearable changes to deal with, but there are steps that can be taken to make this transition an easier one.

Things You'll Need

• Journal

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Instructions

Menopause: Understanding the Body's Changes

• 1

  Vitamins and supplements: Healthy eating can improve even the worst side effects and adjustments caused by menopause. Though it is always a good thing to watch what you eat, women who are severely affected by menopausal symptoms need to really take caution with their diets. Limiting caffeine and alcohol intake is very important, since these ingredients tend to disrupt sleep, trigger hot flashes and affect the heart and bones. Stocking up on vitamin D and calcium is essential, as well as flaxseeds and soy. These supplements, along with food sources that contain antioxidants, can ease the changes that occur simultaneously.

  Soy and flaxseeds are great as supplements, and have been shown to improve some of the most general symptoms of menopause. Soy, in particular, contains a plant-based estrogen that replaces the estrogen lost during menopause. Flaxseed, according to some studies, also reduces the number of menopause symptoms due to its own plant-based estrogens, known as lignans. Vitamin D and calcium, on the other hand, help in maintaining healthy bones. Both supplements work together to prevent calcium deficiency and fractures. Green leafy vegetables, dried beans and dairy products are great for providing vitamin D and calcium.

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  A diverse exercise routine: Exercise goes hand-in-hand with vitamins and supplements; one can not be completed without the other. According to some research, women are said to find relief from hot flashes, vaginal dryness and mood swings after exercising for one hour, three or more times a week. As the body gets leaner and stronger, women also develop better flexibility and muscle tone. Basic aerobics such as walking, swimming, dancing and bicycling are good starters, as are yoga and pilates, which are good for those who don't like to sweat.

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  The alternative approach: For some women, the terms "alternative" and "natural" sound risky. However, those going through menopause symptoms sometimes cannot afford to limit themselves, and if an herb seems worthy enough (and affordable), then it is worth a try. Some herbs, such as black cohosh, have well-documented histories. Studies have shown that this herb alleviates hot flashes, night sweats, vaginal dryness, sleep disturbances, nervousness, irritability and depression. Some research has even demonstrated that this herb performs on a par with estrogen replacement treatments. Although it is not clear how blach cohosh operates, it seems to work best at preventing menopausal symptoms. As with other supplements, consult with a physician to make sure that it is safe for you, since some doctors do not suggest that it be taken for more than six months.

  Milk thistle is a close second when it comes to herbal medicine. This supplement also lessens some of the side effects of menopause, such as headaches, bloating and breast tenderness.

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  Hormone therapy: Hormone treatments were once the answer to every menopausal woman's dreams. This form of therapy was administered if a woman was undergoing a miserable, nightmarish transition. However, after a Women's Health Initiative study that found that women taking hormones were at a higher risk for developing breast cancer, blood clots and heart disease, support for the miracle treatment ceased. But many women are now getting back on the hormone-replacement bandwagon, since advances have been made in the type of hormones (bioidentical hormones) that are used, which is said to provide a safer relief from menopausal symptoms.

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  Taking the high road: Despite the mood swings and changes it brings, menopause is a significant moment in the life of a woman, and gaining the proper perspective is key to riding the wave of the sometimes-intimidating side effects. Doctors suggest that you look into your overall health and diet, and understand how your body really functions. Simply understanding and responding to what the body is saying can be the best type of medicine. To better document this, have a journal handy for those times when your body is really going through it. Was that chocolate that you ate an hour or so ago? What about that cup of coffee? Was it really the best choice? Remember that this is only a brief period in your life, and one that will soon pass.