Many signs and symptoms associated with menopause are temporary.
You can follow these steps to help reduce or prevent its effects.
Hot flashes, sweating
Dress in layers, drink a cold glass of water, or go somewhere cool. Try to pinpoint what triggers your hot flashes. For many women, triggers can be hot drinks, caffeine, spicy foods, alcohol, stress, hot weather, or even a hot room.
Reduce vaginal discomfort
No prescription , use water-based vaginal lubricants (K-Y gel, others), silicone-based lubricants, or moisturizers. Choose products that do not contain glycerin, which can cause burning or irritation in women who are sensitive to these chemicals. Staying sexually active also helps by increasing blood flow to the vagina.
Getting enough sleep
Avoid caffeine, which can make it difficult to sleep, and don't drink too much alcohol, which can interrupt sleep. . Exercise throughout the day, but not before going to bed. Hot flashes can disrupt your sleep and you may not be getting enough rest.
Practical rest techniques
Techniques such as deep breathing, paced breathing, massage and progressive muscle relaxation can help reduce menopause symptoms. might help. You can find a range of books, CDs and online offers on different relaxation exercises.
Strengthen your pelvic floor
Pelvic floor muscle exercises, called Kegel exercises, can help with some forms of urinary incontinence. may be helpful.
Eat a balanced diet
A variety of fruits, vegetables and whole grains. Limit saturated fats and sugars. Consult your doctor if you need calcium or vitamin D supplements to help you meet daily requirements.
Do not smoke
Smoking can cause heart disease, stroke, osteoporosis, cancer and It increases your number of other health problems. It may also increase hot flashes and bring back previous menopausal complaints.
Regular exercise
With heart disease, diabetes, osteoporosis and aging. Get regular physical activity or exercise to help protect against other related diseases.
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