If you’re in the throes of menopause, and your symptoms feel impossible to manage, you’re not alone. Women around the world are fanning themselves to cool off hot flashes and reaching for whatever might help eliminate aches and pains. Because perimenopause can last for several years, you may feel like there’s no end in sight. Fortunately, that’s not the case; you can take steps today to alleviate the worst of your menopause symptoms.
1. Take Cranberry Supplements for UTIs
A primary effect of menopause is decreased estrogen levels, which is the cause of most of the struggles women have during this time. Indeed, it is the cause of the increase in urinary tract infections for many women. This is because lower estrogen levels can thin vaginal tissue and weaken the tissues around the urethra. These issues increase the risk of infection in the urinary tract.
The good news is you don’t have to suffer in silence. Of course, if you already have a UTI, you should see your doctor to get on antibiotics. But there are also steps you can take to get ahead of future UTIs. Stay hydrated to aid in vaginal lubrication and take probiotics or eat probiotic-rich foods like yogurt to keep your vaginal microbiome balanced. And it’s a good idea to take a UTI supplement with PAC, the active ingredient in cranberries that fights the bacteria that causes UTIs.
2. Avoid Triggers to Stave Off Hot Flashes
Hot flashes are up at the top of the list of worst menopause symptoms. All of a sudden, you get overheated, like you’ve been running under the sun without water for hours. And it seems there’s nothing to be done about it. As your hormones change during menopause, your body’s thermostat gets wacky. In fact, it’s actually trying to help you. Your body thinks you’re getting too warm, so it gives you a hot flash to cool you down. Sadly, those hot flashes are not pleasant.
Aside from the obvious tricks like carrying a fan with you to cool off when a hot flash hits, there are other measures you can take. Pay attention to what triggers your hot flashes and avoid those triggers. Many women find spicy foods, warm drinks, hot weather, alcohol, and caffeine all bring on hot flashes. During the worst times of menopause, opt for air-conditioned rooms, iced lattes, mocktails, and decaf. You may find yourself much cooler in the long run.
3. Aerobics to Help Sleep Issues
Sleep issues during menopause are typically not directly related to hormones. Progesterone does have a sleep-inducing effect, and your progesterone levels drop during menopause. But the reality is sleep issues during this time are more likely a secondary factor. Weight gain can lead to sleep apnea, anxiety can keep you up and spinning out, and medications used to treat menopause can disturb your rest. And of course, who can sleep with a hot flash?
For these reasons, it’s a good idea to address the primary concerns and watch your sleep improve as a result. First, you’ll want to prioritize keeping yourself cool at night. Try taking a cold shower before bed or swapping your bedding out for more breathable fabrics. Second, and perhaps most importantly, exercise can help with anxiety, depression, weight gain, and more. Get 30 minutes of aerobic exercise most days, like walking fast, hiking, biking, or swimming, and you’ll likely get a much better night’s sleep.
4. Change Your Diet to Address Vaginal Dryness
Vaginal dryness during menopause can be mildly uncomfortable for some women and downright painful for others. Lower estrogen levels decrease lubrication in the vagina and can lead to itching, burning, frequent urination, and even painful sex. Vaginal dryness is also one of the causes of an increase in UTIs during menopause. So, it’s worth treating both immediately and for the long term.
You can choose from a wide range of vaginal moisturizers and lubricants to help with vaginal dryness right now. But for the long term, you want to address the issue from the inside. This means staying hydrated by drinking plenty of water throughout the day. Also consider adding more healthy fats into your diet like avocados, sweet potatoes, and oily fish like salmon. These foods may help increase lubrication and even strengthen your vaginal walls.
5. Meditate to Ease Mental Health Concerns
Finally, if you’re struggling with your mental health during menopause, you’re in good company. Unfortunately, 50% of women going through menopause experience some type of neuropsychiatric condition. What’s worse is that many women enter the early stages of perimenopause and don’t even realize it. It can feel very unsettling to suddenly have panic attacks, insomnia, or depression and feel like you have no recourse.
The good news is that there are plenty of ways to attack mental health concerns. You’ve already read about many of them here; diet, avoiding triggers, and exercise all help improve your mental health as well. In addition, try integrating meditation into your morning routine. Just 15 minutes of quiet time, focusing on your breathing, can go a long way toward lightening your mood for the rest of the day. While all of these can help boost your mood, don’t hesitate to seek professional help if you’re struggling with your mental health.
Look, you can’t stop menopause from coming, and you can’t get rid of it once it’s here. Every woman will experience the shift out of menstruation and her reproductive years. But it doesn’t have to be years of pain, suffering, and mood swings. Change your lifestyle, starting today, one step at a time. You may find yourself enjoying this transition period, getting rid of periods once and for all. There are some benefits to being older and wiser after all.
