Many women incorporate non-drug therapies into their life to help with their menopause symptoms. Some overall lifestyle changes to consider are:
- Include more fruits and vegetables
- Avoid alcohol
- Eliminate cigarettes
- Exercise regularly
- Stay sexually active
To help with hot flashes and night sweats:
- Limit caffeine
- Limit spicy foods
- Wear layers that can be removed easily
- Keep an electric fan nearby to cool off when needed
- Keep cold water at your desk or bedside
- Keep your bedroom cool
- Keep a frozen cold pack ready to use on your neck
- Try to reduce stress
To help with sleep problems:
- Be consistent in your bedtime—even on weekends
- Cut out all drinks and food with caffeine
- Don't exercise too close to bedtime
- Relax before sleep—no computers—try a bath, book, meditation or music
- Try a cup of chamomile or "sleepy time" teas
While vigorous exercise can bring on hot flashes in some women, staying active is important to help keep your cardiovascular health in check and help prevent bone loss. According to the National Center for Complementary and Alternative Medicine (NCCAM), mind and body practices may provide some relief from menopause symptoms. These include:
- Yoga
- Tai Chi
- Qi Gong
- Acupuncture
Additional interventions listed below have also been found to help:
- Hypnosis
- Biofeedback
- Meditation
- Massage therapy
- Chiropractic treatment
- Cognitive behavioral therapy
For more information on lifestyle changes and alternative therapies that could help with menopausal symptoms, click here.
