Menopause Lifestyles and Home Remedies

Hot flashes – To offset the discomfort of hot flashes always keep your residence and workplace cool. Refresh yourself by drinking lots of cold water or juice.  Spicy foods, alcohol or caffeine should be avoided since they are likely to bring about hot flashes.  Wear clothing that is loose and made of cotton that feels comfortable to the skin.  Do not consume alcohol, caffeine or spicy foods because they can bring about hot flashes.  Regular exercise helps prevent insomnia and also regulates the hormones.

Vaginal dryness – Because estrogen levels decrease during menopause, you may find little desire for sex. If you’re still sexually active, you can utilize lubricants such as K-Y jelly immediately before sexual intercourse to lubricate your vagina if you feel some vaginal dryness in you. Do not use Vaseline since this is a petroleum based product and you’d rather use natural emollients for your vaginal lubrication. You can also take a warm bath just before sexual intercourse.   Regular sexual intercourse is good for menopausal women since it can bring about natural vaginal lubrication.

Counseling – Reduced sexual desire may also be due to the woman’s stresses in life as well as changed views of herself during and after menopause.  In order to address emotional and physical problems associated to menopause, she can get help in support groups and through counseling.

Incontinence – Urinary incontinence can come about during and after menopause. To offset this problem, a woman can perform Kegel exercises on a daily basis. Kegel exercises are exercises that strengthen the pelvic muscles and help the vaginal muscles to contract and relax correctly. When doing this exercise, you need to tighten the pelvic muscles like you are trying to close your vaginal opening. Maintain the contraction for three seconds and then let go, after a few seconds repeat the exercise.  You can also do this exercise in a faster fashion (contracting and relaxing the pelvic muscles as fast as possible). Kegel exercises when done frequently each day (50 times) can lead to more enjoyable sexual activity as well as good bladder control.

DIet – Eating a healthy diet can prevent the rise of many of the symptoms of menopause. Eating a diet rich in fiber, calcium and vitamin D and low in fat can prevent the onset of heart disease and osteoporosis.  Taking calcium supplements of about 1 gram a day and eating calcium-rich foods like dairy products will make your bones healthier and stronger.  Foods with phytoestrogens can help lessen the severity and number of hot flashes and resolve other menopausal symptoms as well. It can also lead to a lower cholesterol level (preventing cardiovascular problems). Foods rich in phytoestrogens include flaxseed oil, parsley, celery, fennel, seeds, nuts, soy products, soybeans and lima beans.

Exercise – Regular exercise can bring about many health benefits and prevent the rise of weaknesses like osteoporosis. Benefits from regular exercise include mood improvement, stronger bones, better sleep and weight loss.

Lifestyle changes – Help your body become healthy by reducing stress, and stopping smoking. Some of the stress limiting techniques you can try are meditation and massage therapy.

Herbs and supplements – More and more women are opting for natural remedies. Vitamins E and B and herbs like black cohosh have been proven to offset a lot of menopause symptoms like hot flashes.

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