While menopause is a natural part of aging, it can be challenging to deal with the associated symptoms. Hot flashes, sleepless nights, increased stress levels, and weight changes can make daily life more difficult. Fortunately, with help from your OB-GYN, you can develop some strategies to deal with these issues. The following are just some of the ways to find relief as you go through menopause. 

Top Methods for Managing Menopause

1. Prioritize Sleep 

Menopause causes progesterone levels to drop, which can make sleeping more difficult. Lower estrogen levels can also cause hot flashes and night sweats. You may need to adjust your habits to fall and stay asleep more easily. Regular exercise during the day, for instance, can help you sleep at night. You should also limit screen time, large meals, and alcohol immediately before bed. To help keep your body temperature at a comfortable level, try to lower your home’s thermostat before you tuck in. Avoid naps during the day if possible. 

2. Take Time to Relax

Hormone changes and other symptoms during menopause can lead to feelings of stress. Keeping strain to a minimum will help you maintain other aspects of your mental and physical well-being. Regular exercise, sleep, and a healthy diet set the foundation for stress management. You should also find relaxing activities that you enjoy such as going for walks, meditating, yoga, listening to music, and cooking. And remember that you never need to manage these emotions on your own. If you’re feeling overwhelmed, consider seeing a therapist. 

3. Eat a Vitamin-Rich Diet

You’ll need to properly nourish your body through menopause. A diet rich in vitamin D and calcium can help maintain bone density and prevent osteoporosis. These foods include dairy products, green leafy vegetables, beans, fish, eggs, and fortified grains. You should also avoid foods that might trigger symptoms. While these foods will differ from woman to woman, some common triggers include spicy food, caffeine, and alcohol. Talk to your OB-GYN before altering your diet. 

4. Ask Your Doctor About Supplements & Medications

If the adjustments above aren’t helping, talk to your OB-GYN about supplements and other medications. They may recommend prescription medications to treat symptoms like hot flashes and difficulty sleeping. Your doctor may also advise you about natural and over-the-counter remedies like herbal supplements and acupuncture. Just be sure to always talk to your physician before experimenting with a product or service. 

Experiencing the symptoms of menopause? Nathan Littauer Hospital & Nursing Home provides exemplary women’s health care in Fulton County. Located in Gloversville, NY, their team of OB-GYNs and staff will attend to your individual health needs and help you find relief from the unpleasant effects of aging. To learn more about their services, visit them online or call (518) 725-8621 today.