Menopausal Symptoms May Last Up to 15 Years

While the temperature outside may be cooling down after a sweltering summer, for nearly 75 per cent of menopausal and post menopausal women, the heat is just getting cranked up and this warming trend could last as long as 15 years!

However, because hormone therapy is associated with health risks including blood clots, heart attack, stroke, breast cancer and gall bladder disease, treating hot flashes and other symptoms with menopausal hormone therapy may not be recommended by your doctor. What can a woman do then to help alleviate symptoms that can interfere with sleep, cause mood changes and alter feelings about sex?

Lifestyle changes, including maintaining a healthy weight, quitting smoking, getting regular physical activity and eating a well balanced diet can all help alleviate some of the more bothersome symptoms of menopause. Relaxation breathing techniques; slow deep breathing, as well as limiting caffeine and alcohol may also result in less severe hot flashes.

Caffeine intake is associated with a higher incidence of hot flashes and night sweats among post menopausal women but in perimenopausal and menopausal women, caffeine has been shown to improve mood, focus and memory. And even better news for coffee drinkers; a new study published in the Journals of Gerontology has established that women 65 and older who drank more than 261 milligrams of caffeine per day, the equivalent to two or three cups of coffee, were 36 per cent less likely to develop dementia over a 10-year follow up period.

Each individual is different and lifestyle choices may have varying effects on the symptoms women experience during menopause. By keeping a journal and recording when hot flashes, irritability or other symptoms are worse, it may become clear what foods, beverages or activities aggravate menopausal symptoms. Try keeping a journal at the bedside, along with a glass of ice water and perhaps a small fan and talk with your doctor openly about what issues are problematic. Always review any supplements or new medications with your pharmacist or doctors to avoid dangerous drug interactions.

To learn more about managing menopause visit the National Institute on Aging website by following this link.

Hot Flash Triggers

• Stress
• Caffeine
• Alcohol
• Spicy foods
• Tight clothing
• Cigarette Smoke
• Exercising too close to bedtime