Hot Flash CooldownKeep a diary to track what sets off your hot
flashes. Caffeine? Alcohol? A hot room? Stress? All are common causes.
When a flash starts, take slow, deep breaths, in your nose and out your
mouth. For tough cases, talk to your doctor.
Freeze Out Night SweatsAt night, hot flashes can go on for 3
minutes or more, leaving you drenched in sweat and unable to sleep. But
there are ways to keep your cool. Trade the heavy flannels for light
PJs. Put a bag of frozen peas under your pillow. Flip the pillow through
the night and put your face on the cool side. Choose layers of light
blankets over one thick quilt. Use a bedside fan to keep air moving.
Boost the Odds of SleepYoga, tai chi, and meditation can help you
get shut-eye, research shows. Any exercise can make a difference — just
stop 3 hours before bedtime. Skip a nightcap, since alcohol will wake
you up later. Sip warm milk instead. It has a substance in it that can
help you relax. Still up? Get out of bed and read until sleepy. If you
still have trouble, talk to your doctor about short-term sleep aids.
Give Your Body HelpHormone changes leave the v**ina thinner and
dryer, which can make s*x painful. Lucky for you, lots of products can
help. Try nonprescription, water-based vaginal lubricants or vag!nal
moisturizer. You can also ask your doctor about prescription vaginal
creams or rings, or prescription pills for dryness and painful s*x. The
more s*x you’re able to have, the better for blood flow, which keeps
things healthy down there.
Nurture That Lost DesireMake more time for s*x. Try massage and
foreplay, too. Use er*tica and new-for-you s*x routines as ways to build
desire. Hormone changes are a main cause, but other things that zap
your s*x drive can strike at the same time. Ask your doctor about poor
sleep, bladder trouble, or feeling depressed or stressed.
Mood Highs and Oh-So LowsIt’s like PMS, only amped up — crying
jags, happy happies, cranky crankies. These are common for women around
the time of menopause. And if you had bad PMS, the hormonal changes that
happen during this time may cause even bigger mood swings. Yoga and tai
chi can help here, too. So can doing fun things with friends or family.
Your doctor may suggest a low-dose birth control pill, antidepressants,
and alternative treatments for mood changes.
Head Off HeadachesMigraines can get worse at or around the time of
menopause, or show up for the first time. Keep a diary to see what seems
to trigger them and if they show up along with hot flashes. That way
you can take steps to lessen them. Eating small meals through the day
can help if hunger is a headache trigger. Lack of sleep is another one,
so nap if your nights are messed up. Treatments vary. Some can prevent
migraines. Others may make them less frequent or severe. Talk with your
doctor.
When Hair Goes Down the DrainHair can thin or shed faster around
the time of menopause. At the same time, it may show up where you don’t
want it — on your chin and cheeks. To save what you have, switch to
coloring products that don’t have harsh chemicals. Avoid the sun, which
is drying. Got unwanted facial hair? Ask a skin doctor for to help wax,
bleach, pluck, or zap it away.
Zits? Now? Really?You expect to have acne in your teens but not in
your 50s. Surprise: It’s common around menopause, too. Make sure your
moisturizer, sunscreen, cleanser, and other face products are gentle.
Look for the words “oil free,” “won’t clog pores,” “noncomedogenic,” and
“non-acnegenic.” Even tough cases can clear with time and a doctor’s
help.
Blast Through Mental Fog”Use it or lose it.” That simple phrase can
help you fight fuzzy thinking and stay focused during menopause.
Challenge your brain in new ways. Learn something new, like a hobby or
language. Lower your stress level. Women with more hot flashes — which
can be linked to stress — say they have more memory troubles.
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