Menopause

Self-help for common menopausal symptoms

Here are some things that you can try to help yourself feel better. But keep in mind that there isn't any scientific evidence to show for sure that these things will work.

Source:
National Institute on Aging.
Menopause.
National Institutes of Health. Available at http://www.nih.gov/ (accessed on 20 March 2009).

For hot flashes

Breathe deeply and relax when you have a hot flash.
Avoid things that trigger your hot flashes. Common triggers are spicy food, alcohol, hot drinks and caffeine.
Keep cool. Dress in layers that you can remove easily. Run your wrists under cold water. Keep a jug of iced water handy. When you feel very hot, take a cool shower.
Sleep in a cool room. Have a fan, a cold drink and wet wipes by your bed. Use cotton sheets.
You might need to sleep on your own sometimes to give you and your partner a better night's sleep.

For a dry or itchy vagina and pain having sex

Check with your doctor to make sure that you don't have an

infection
You get an infection when viruses, bacteria, fungi or other tiny organisms get into your body. These bugs are so tiny that you can't see them without a microscope. For example, an infection in your airways causes the common cold. And an infection in your skin can cause rashes such as athlete's foot.

infection.
Try an over-the-counter lubricant or moisturizer, but make sure it's one for use in the vagina.
Some experts say that having sex regularly can help keep your vagina healthy.
Talk to your partner to find ways around any discomfort you feel during sex.

If you lose interest in sex

If you have lost interest in sex and it bothers you, try talking to your sexual partner about this. Sometimes, going to a counselor can help.

For urinary problems such as incontinence, wanting to pass urine constantly and infection

Try pelvic floor muscle or Kegel exercises. These involve repeatedly tightening and relaxing the muscles that control the flow of urine. Your doctor should have information on how to do these.
If you have incontinence (you can't control when urine comes out of your bladder), ask your doctor about treatments that can help.
Make sure you drink plenty of water, even though you might not feel like it. This helps to keep your urinary system healthy and can help keep infections away.

If you feel down or lacking in energy

Do things that you enjoy. Make sure you see your friends.
Eat a healthy diet and exercise regularly.
Learn some stress-reduction techniques like yoga or relaxation exercises.
Try to get plenty of sleep. Relaxation techniques and exercise might help if you have problems sleeping.

Sources for the information on this page:

National Institute on Aging.Menopause.National Institutes of Health. Available at http://www.nih.gov/ (accessed on 20 March 2009).

This information was last updated on Sep 11, 2009

This information is for educational use only, and is not a substitute for prompt professional medical advice. Readers should always consult a physician or other professional for advice and treatment.
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