MENOPAUSE AND RELIEF

If menopause symptoms are bothering you, treatments which may bring relief are outlined below. A visit to your local General Practitioner may be the best course to help you decide which treatment may be best for you.

Hot Flushes

Try to avoid things that may trigger hot flashes, like spicy foods, alcohol, caffeine, stress, or being in a hot place.

Dress in layers, and remove some when you feel a flash starting.

Use a fan in your home or workplace.

Try taking slow, deep breaths when a hot flash starts.

If you still get periods, ask your doctor about low-dose oral contraceptives (birth control pills), which may help.

The natural fibres in wool regulate body temperatures and act like a thermostat to cool the body in summer and warm in winter. A woollen underlay from Sleepy Sheep may produce effective results.

 Black Cohosh, also known as black snakeroot or bugbane,is a medicinal root. It is used to treat women's hormone-related symptoms such as hot flushes.

Some women can take menopausal hormone therapy (MHT), which can be very effective in treating hot flashes and night sweats.

If MHT is not an option, your doctor may prescribe medications that usually are used for other conditions, like epilepsy, depression, and high blood pressure, but that have been shown to help with hot flashes.

Vaginal dryness

• A water-based, over-the-counter vaginal lubricant like K-Y Jelly can help make sex more comfortable.
• An over-the-counter vaginal moisturizer like Replens can help keep needed moisture in your vagina.
• The most effective treatment may be MHT if the dryness is severe. But if dryness is the only reason for considering MHT, vaginal estrogen products like creams generally are a better choice.

Problems sleeping

• Be physically active (but not too close to bedtime, since exercise might make you more awake).
• Avoid large meals, smoking, and working right before bed. Avoid caffeine after noon.
• Keep your bedroom dark, quiet, and cool. Use your bedroom only for sleep and sex.
• Avoid napping during the day.
• Try to go to bed and get up at the same times every day.
• If you can't get to sleep, get up and read until you’re tired.
• If hot flashes are the cause of sleep problems, treating the hot flashes usually will help.

Mood swings

• Try getting enough sleep and staying physically active to feel your best.
• Learn ways to deal with stress.  
• Talk to your doctor to see if you may have depression, which is a serious illness.
• Consider seeing a therapist or joining a support group.
• If you are using MHT for hot flashes or another menopause symptom, your mood swings may get better too.

Memory problems

• Getting enough sleep and keeping physically active may help.
• If forgetfulness or other mental problems are affecting your daily life, see your doctor.

Urinary incontinence

• Ask your doctor about treatments, including medicines, behavioural  changes, certain devices, and surgery.

Does menopause cause bone loss?

Lower estrogen around the time of menopause leads to bone loss in women. Bone loss can cause bones to weaken, which can cause bones to break more easily. When bones weaken a lot, the condition is called osteoporosis (OSS-tee-oh-puh-ROH-suhss).
To keep your bones strong, women need weight-bearing exercise, such as walking, climbing stairs, or using weights. You can also protect bone health by eating foods rich in calcium and vitamin D, or if needed, taking calcium and vitamin D supplements. Not smoking also helps protect your bones.
Ask your doctor if you need a bone density test. Your doctor can also suggest ways to prevent or treat osteoporosis.

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