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Whether or not you choose hormone
replacement, other methods may help
ease some of the discomforts of perimenopause
and menopause. Because not all women
are affected the same way, finding
the right solution is sometimes a
matter of trial and error.
For hot flashes:
- stop smoking
- avoid caffeine and alcohol
- get regular exercise
- reduce stress either by relaxation,
biofeedback, meditation or some
other method you find soothing
For insomnia:
- don't eat a heavy snack before
bed
- avoid caffeine and alcohol
- make your bedroom as inviting
and "sleepy" as possible;
don't use your bedroom for anything
other than sleeping or sexual intimacy
- develop a calming bedtime routine
every night
- avoid taking daytime naps
For problems with urinating too often
or having episodes of urinary incontinence
(leakage):
- avoid hard alcohol or any liquid
that triggers the need to urinate
such as coffee, tea or beer
- practice Kegel (pelvic) exercises
daily
- wear a pad if you're afraid of
being caught in an embarrassing
situation
Don't limit your fluid intake to
keep from urinating unless you're
advised to do so by your doctor. Dehydrating
yourself will make menopausal symptoms
worse.
For decreased sexual desire:
- if you don't have enough vaginal
lubrication, use a water-soluble
gel like KY Jelly®
- set a sexy mood by wearing that
special gown, lighting candles or
playing romantic music
It also helps to let your partner
know how you're feeling, so that you
can both take the time to get in the
mood.
If you'd like to try herbal remedies
for some of your symptoms, please
double check with your doctor or pharmacist
to be sure that they don't interact
with any medications you are taking
and that you don't have any medical
conditions where these herbal remedies
should be avoided. Here are examples
of herbs that some women find helpful:
- Hot flashes: Black cohosh
- Insomnia: Valerian root
- Fatigue: Korean ginseng
- Breast tenderness: Evening primrose
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