Coping with menopause symptoms can be
helped by healthy eating, a balanced nutritious diet, exercise and relaxation. Women
who try to make their lifestyle as healthy as
they can, appear to have less menopause
symptoms and those symptoms are less
severe. Women who are overweight may
have more hot flushes than women of a
healthy weight.
Women who have hot flushes and who
exercise can reduce the frequency and severity of their hot flushes. You would think
increasing your heart rate and sweating
through exercise would make hot flushes
worse, but it has the opposite effect and
makes them a lot easier to handle.
Tips for dealing with Hot Flushes
Food and drink
Reduce your intake of
* caffeine
* alcohol
* spicy foods
Eat foods with phytoestrogens such as:
*
*
*
*
soy
tofu
whole grains (e.g. oats, barley, brown rice)
legumes (e.g. peas, beans, lentils)
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Phytoestrogen may mimic the action of
human oestrogen in some women and may
help, but there is limited evidence to show
their effectiveness.
Sage Tea
Chop seven fresh sage leaves and soak
them overnight in lemon juice. In the morning, strain and drink the juice, diluting with
water to taste. After a week, this mixture
helps control flushes and boosts digestion.
Environment
Have fans or air conditioning operating
wherever you can.
*
*
*
*
Carry a small hand fan
Use a water facial spray
Have cool drinks available
Wear layers of clothing so you can take
off what you need to when you are hot.
Thinking about your environment and having practical strategies to help you cool
down makes coping with hot flushes easier.
Relaxation
Practise relaxation techniques – this might
include paced respiration (slow breathing)
and mindfulness therapy.
Relaxation (20 minutes per day) significantly
reduces the intensity, although not the
frequency, of hot flushes. Relaxation techniques also reduce tension, anxiety and
depression.
A cool(ish) bath or footbath with 20 drops
of peppermint oil in the evening will reduce
hot flushes and aid sleep.
Hot flush breathing technique
Practice this breathing technique every
morning and every evening for 10 minutes.
You need to find a quiet, private place
where you can sit without distraction:
Information for this article was sourced from Jean Hailes and the Australian Menopause Society
Many women cope with mild menopause
symptoms and don’t need to take any
medication or use therapies. Some women
manage their symptoms well with lifestyle
measures like eating well and getting regular physical activity. Others women with
symptoms that are affecting their quality
of life will need to seek treatment to help
them manage. Some treatments are well
supported by valid scientific research; others have less evidence to support their use.
It is important to have accurate and reliable
information before you start on any treatment. Be sure to consult your doctor for the
best treatment advice.