You’re going through menopause, which is
difficult enough, but you also have work responsibilities while
experiencing the uncomfortable and sometimes embarrassing symptoms
associated with this change in your life. This can feel extremely
frustrating, but trust us, there are ways you can manage your symptoms
and get more comfortable while on the job.
Cool Hot Flashes
When you think of signs and symptoms of
menopause, hot flashes top the list. They are a hallmark of menopause.
But once you start experiencing them, you may not know what sets them
off. Keeping a diary can help you identify triggers. Keep a notebook and
jot down where you are and what you are doing when you experience hot
flashes. Many women find that stress, caffeine, hot weather, and alcohol
are common triggers. You may be able to cool yourself off by taking
slow, deep breaths when hot flashes start. Breathe in slowly through
your nose and out through your mouth. See your doctor if hot flashes are
particularly bad.
Banish Night Sweats
Some
women experience hot flashes that are so severe that they interfere
with sleep. If that happens to you, there are things you can do to stay
cooler and help you sleep. Wear pajamas made of thin, breathable fabric.
Use light layers of sheets and blankets instead of a thick comforter or
quilt. Place a fan in the bedroom. Keep a bag of frozen veggies under
your pillow when you sleep. If you wake up, flip the pillow over so that
your face is always in contact with the cool surface.
Improve Sleep
Exercise
to ease menopause symptoms and improve sleep. Try tai chi and yoga.
Meditation helps, too. Make sure to exercise 3 hours before bedtime
because it might keep you up at night. You might be tempted to have a
nightcap. Alcohol may make you drowsy, but it increases your risk of
waking up throughout the night and reduces sleep quality. Drinking warm
milk may help you sleep because it contains tryptophan. If you can’t
sleep after spending about 15 minutes in bed, get up and do something
that is relaxing, like reading a book. If you really can’t sleep after
trying these methods, see your doctor for help.
Help for Vaginal Dryness
Certain
hormones decrease in menopause, leading to symptoms of vaginal dryness
and thinning. This may make sex painful. Reach for over-the-counter,
water-based vaginal lubricants or moisturizer. Your doctor has
prescription-strength versions of these products as well in addition to
pills and vaginal rings. Sex increases blood flow to the tissues, which
keeps them healthy.
Rekindle Desire
As hormone levels
decrease during menopause, so may sexual desire. There are strategies
you can use to help you get in the mood. Massage, foreplay, new
routines, and massage may help increase your desire for sex. And don’t
rush things. Give yourself extra time to become aroused. Decreased
hormone levels may not be the only reason you are not in the mood.
Bladder issues, stress, depression, or sleep trouble may also
contribute. Speak to your doctor if you believe these underlying causes
are hindering your sex life.
Even Out Your Moods
One minute
you’re up, the next you’re down. Welcome to the up and down moods
associated with menopause. Women who were prone to PMS before menopause
may be more likely to experience bigger mood swings during menopause.
Practice yoga and tai chi to make the transition easier. Engage in
enjoyable activities with your family and friends. Some women need a
prescription for antidepressants or low-dose birth control pills to ease
mood symptoms. Alternative treatments may be helpful, too.
Ease Headache Pain
Some
women notice a worsening of migraines during menopause. Some women may
develop migraines for the first time during menopause. Keeping a
headache diary may help you identify what triggers your migraines. Some
common triggers include stress, dehydration, hunger, and temperature
changes. Get sufficient rest. Nap if you have to. Eat regularly
throughout the day and add snacks to keep your blood sugar steady. Stay
well hydrated. If you get frequent or severe migraines, see your doctor
for prescriptions to prevent or treat debilitating headaches.
Stop Hair Loss
Many
women notice thinning hair and hair loss during menopause. Another
unwanted effect of this time is that women may grow unwanted hair on
their cheeks and chin. Use gentle haircare products, including hair
coloring that is free from toxic chemicals. Stay out of the sun, which
dries hair. Ask your dermatologist about what the best strategy is for
unwanted facial hair. You may need to wax, bleach, tweeze, or laser it
off, depending on your situation.
Nix Acne Pimples
Acne is a
fixture for many during the teen years, but it can also happen in your
50s during menopause. Use gentle, noncomedogenic products — including
cleanser, moisturizer, and sunscreen — that won’t clog pores. Make sure
to choose oil-free products. Cleanser containing salicylic acid can
help keep pores clear. If you’re not able to manage acne on your own
using over-the-counter products, see your dermatologist for stronger
prescription acne solutions.
Clear Mental Fog
Are you fuzzy,
foggy, and can’t think straight? Many women report brain fog during
menopause. Keep your mind sharp by learning new things. Take up a hobby.
Learn a new language. Take art classes. Women who experience more hot
flashes also report more memory problems. Increased hot flashes are
linked to stress, so keep your stress levels low.
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