For many women, menopause symptoms seem to take over their bodies without warning. Since there are a wide variety of menopause symptoms, it’s important for women to recognize and understand what these symptoms mean, why they are happening, and what they can do to handle them.
Some women have many of these symptoms of menopause; others have very few. Some really lucky menopausal women have no symptoms at all. Here is a list of some of the most common menopausal symptoms — plus some tips on how you can cope with them. Be sure to discuss your symptoms or any others concerns with your health care provider.
What you can do? Be sure to keep extra tampons and pads in a number of places (work, home, car) just in case! Please consult your health care provider if you are concerned about the fluctuation in your cycle.
What you can do?
Dress in layers so you can always remove the top layer when a hot flash comes on. At night, keep an extra nightshirt next to your bed and change it if you wake up sweaty. You can also spread a few towels between you and your sheets. After a hot flash, strip out the first towel and throw it on the floor. The next towel will be dry and comfortable, and you won't have to change the bedding.
What you can do?
Establish a regular bedtime and wake-up schedule. Eat healthy and maintain a normal weight. Avoid foods that may trigger hot flashes such as spicy or acidic foods. Avoid nicotine, caffeine and alcohol, especially before bedtime. Dress in lightweight clothes. Keep your bedroom dark, cool and comfortable. Reduce stress and worrying as much as possible.
What you can do? Keep a notepad and pen with you at all times to make lists. At home, always put your keys down in the same place. And when driving, park your car next to some specific landmark, and write it down so you can find it again.
What you can do?
Count to ten! This will give you time to breathe and get back to being in control of your emotions. But don't be afraid to cry, laugh, or do whatever you feel like to let off steam (when it's appropriate, e.g. not in the middle of a business meeting!).
What you can do?
When it comes to menopausal weight gain, try not to step on a scale every day, or sweat every little calorie. If you're overweight, talk to your healthcare provider about setting up a well-balanced diet for this time of life. And exercise, exercise, exercise! Women who are physically active tend to have fewer and less severe hot flashes.