Self-care Treatments for Menopausal Females

For most females, menopause is a transient period and the symptoms subside over a period of 1-3 years. However, even this short term period can be tormenting and there are a few steps one can take to reduce the burden of being a female at this time period:

Flashes: For those experiencing hot or cold flashes, exercise regularly and avoid spicy foods, hot beverages (coffee), alcohol and hot surroundings. Dress appropriate to prevent the congested feeling.

Vaginal irritation: Menopause is associated with dryness of the vagina due to the lack of secretions (due to low estrogens). There are numerous over the counter products available that can replace the secretions and even make sexual intercourse enjoyable. The products are available at any pharmacy and include lubricants such as Astroglide, K-Y Jelly, moisturizers (Replens, Vagisil) or vaginal estrogen.

Sleep: Sleep patterns are always altered during menopause and one should avoid aggravating this insomnia with hot beverages and alcohol. One should try relaxation techniques, deep breathing and muscle relaxations. Many books are available on these topics.

Kegel exercise: During menopause, the pelvic floors weaken and one feels like the whole bottom part of the body is sagging. One should learn how to perform Kegel exercises. These important and simple exercises will help you strengthen your pelvic and abdominal muscles. This will go a long ways to improving not only your sex life but also decrease the chance of developing urinary incontinence.

Exercise: When attempting to treat the symptoms of menopause naturally, nutrition and lifestyle changes can be one of your biggest allies. On the surface, aerobic exercise is simply all-around good for you; it helps keep your heart and lungs healthy and can help you to maintain bone density. These things are all the more important when going through menopause.

Exercise cannot prevent menopausal symptoms, but it can certainly help to alleviate the frequency and severity of some symptoms. Beginning and sticking with an exercise program can lessen occurrences of hot flashes, night sweats, insomnia, fatigue, irritability, anxiety, and depression. A moderate level of physical activity throughout the day helps most people to sleep better.