Going through menopause? These 6 tips can help.

For many women, menopause feels like coming under a series of sneak attacks: The sudden hot flash that makes you feel like you’re standing in front of a scorching oven, night sweats that rob you of your sleep, brain fog that clouds your thinking and has you forgetting to complete important tasks, and the weight that creeps up on you.

Other common symptoms include mood changes, difficulty concentrating, and bladder control problems. Not every woman will get every symptom, and some women have very mild or no symptoms at all.¹ But an estimated 70% to 80% of women experience menopause symptoms that can take a toll on their quality of life.²

Tips for coping with common menopause symptoms  

If menopause symptoms have been disrupting your daily routine and stealing your enjoyment of life, these tips may help: 

1. Turn the temperature down on hot flashes by dressing in layers to make adjusting to the sudden heat easier. Limiting your intake of spicy foods, caffeinated beverages, hot drinks, and alcohol that can contribute to overheating may also help. Staying hydrated with cool beverages can help stabilize temperature, prevent overheating, and provide on-the-spot hot flash relief.³ 

2. Get better sleep by sticking to a consistent bedtime and waking up at the same time every day. Keeping the thermostat set at a comfortable temperature helps promote good sleep — between 60 and 67 degrees is considered optimal.⁴ It can also help to avoid exercise, caffeine, or eating a large meal too close to bedtime. Maintain your bedroom as a sanctuary for sleep by refraining from looking at screens — TV, tablets, laptops, and cell phones — while in bed.⁵ 

3. Clear away brain fog by following the plant and nutrient-rich Mediterranean diet. Eating a diet rich with whole grains, leafy green vegetables, and antioxidants has been linked to lower rates of cognitive decline.⁶ Engaging in mental exercises like crosswords, sudokus, and word searches can also help keep your mind sharp.⁷ 

4. Boost mood and combat stress with mindfulness practices such as meditation, yoga, and cognitive behavioral therapy, which has been shown to significantly improve anxiety and depression.⁸ Breathing exercises may also reduce the body’s stress response.⁹  

5. Keep weight in check through regular physical activity. Aerobic exercise like brisk walking, jogging, and cycling, as well as strength training can help you maintain a healthy weight.¹⁰ Getting up and moving has the added benefit of helping relieve stress and boosting your mood.¹¹ 

6. Deal with bladder issues by cutting back on your intake of caffeine and alcohol and doing pelvic-floor-strengthening Kegel exercises, where you squeeze and relax the pelvic muscles.¹² 

Medical treatments for menopause symptoms

Sometimes, lifestyle changes are not enough. Medical interventions, like hormone replacement therapy (HRT) or nonhormonal medications such as low doses of antidepressants and other medications may be available to those with persistent symptoms to help ease symptoms.¹³ Consult with your doctor to determine if these treatments are right for you.

The onset of menopause can take some getting used to, but with a little planning and a few simple changes you can face this time of transition head on and enjoy life.