5 Tips for Managing Menopause Symptoms

Oct 14, 2022
5 Tips for Managing Menopause Symptoms
Menopause can cause uncomfortable symptoms that interfere with concentration, sleep, and self-esteem. Here’s what you can do to manage your symptoms and improve your quality of life as you move through this transition.

Menopause is a natural transition of fertility that all women go through where estrogen levels change and ovulation stops. Though the average age of menopause in the United States is 51, women may experience it sooner due to their genes, surgery, or cancer treatment. 

Some women are lucky enough to slide through menopause with few or no symptoms. Many others can experience serious disruption due to hormone changes in the form of hot flashes, mental fog, weight gain, vaginal dryness, and mood swings. These symptoms often show up months or years before the onset of menopause as your hormones begin to shift. 

If menopause symptoms are upsetting your quality of life, the OB/GYN team at Women’s Care of Beverly Hills in Beverly Hills, California is ready to help. Here are five tips from our expert providers as to how to manage your menopause symptoms. 

1. Prioritize sleep

Menopause can disrupt your sleep cycle and cause insomnia. Avoid consuming caffeine later in the day as it can interrupt a normal sleep cycle, even if you fall asleep early. Excessive alcohol intake also interferes with quality sleep. 

Keep your room cool to help yourself manage hot flashes and consider keeping cool towels bedside to ease overheating. 

2. Relax

Manage stress in practical ways by saying “no” to extra duties at work and your kids’ school. Deep breathing, guided imagery, and meditation can help keep your mind focused. Practicing yoga is a great way to reduce stress and get needed exercise as well as time for yourself. 

3. Eat well

A balanced diet that avoids processed and fast foods eases bodily inflammation and helps mitigate weight gain. You don’t have to go all in with a fad diet. Instead, emphasize vegetables, fruits, lean proteins, and whole grains while limiting saturated fats and added sugars. Ask us about specific nutritional supplements that can complement your diet. 

4. Exercise

Physical activity helps stabilize your weight, which might fluctuate due to hormonal changes around menopause. It also promotes the release of feel-good chemicals that reduce stress and help your mood. 

The cardiovascular, musculoskeletal, and respiratory benefits of exercise help protect you from osteoporosis, cancer, heart disease, diabetes, and osteoporosis. Your risk of many of these chronic diseases increases after menopause. 

5. Make time for sex

You may have uncomfortable vaginal dryness and even lose your libido, but sex is important to your health and well-being, as well as your relationship. Stimulation to your vagina means greater blood flow and better vaginal health. 

If dryness is a problem, use an over-the-counter moisturizer or vaginal lubricant. We can also recommend prescription ones if you have specific sensitivities. 

Make more time for foreplay and intimacy, so sex is enjoyable and not transactional. Try new routines or erotic activities to keep your sex life fresh and enjoyable. 

MonaLisa Touch® is a noninvasive laser therapy that helps revitalize vaginal tissue so you regain sexual comfort and confidence. Ask us if you’re a candidate for this life-changing treatment.

How we can help!

The team at Women’s Care of Beverly Hills is here to help women with all their gynecological needs, including menopause. For more support, check out the book Menopause Bootcamp by our provider Suzanne Gilberg-Lenz, MD, FACOG, which offers a holistic approach to managing and treating menopause. 

In addition to supporting lifestyle changes, we also offer medical support in the form of hormone replacement therapy and antidepressants. We customize hormone therapy according to your symptoms and health history. 

Hormones may be delivered through patches, injections, oral pills, creams, or pellets inserted just under the skin. Hormone therapy is extremely helpful in easing symptoms like night sweats, vaginal dryness, sleep disturbances, and low libido. 

If you’re dealing with disruptive menopause symptoms, you deserve support. Contact Women’s Care of Beverly Hills by scheduling an appointment online today or calling our Beverly Hills or Redondo Beach, California offices.