The weather heats up here in New England at this time of year, but if you’re a woman going through the transition toward menopause, that might not be the only thing making you sweat. Fortunately, there are things you can do to find some relief without medication when perimenopause symptoms heat up.
Hot Flashes and Night Sweats
Hot
flashes are the most talked about and common symptom women experience during
their transition to menopause, with about 2/3 of women having them at some
point. They occur when blood vessels near the skin expand, causing you to flush
(particularly your neck and face) and break out in a sweat. When they happen at
night, they are called night sweats.
There
are some lifestyle changes you can make to help reduce the incidence and
severity of hot flashes:
·
Avoid
alcohol, caffeine, smoking and spicy foods, all of which cause your blood
vessels to dilate
·
Wear
loose, breathable clothing and pajamas
·
Use
lightweight, cotton sheets and blankets
·
Avoid
getting overheated; use air conditioning, fans and cool packs to help
·
Sip
ice water throughout the day
Mood Changes
As
your hormone levels fluctuate, you may find your moods do as well, with many
women experiencing feelings similar to when they went through puberty and
pregnancy. These can include increased irritability, fatigue, anxiety and
depression.
Self-care
practices may help, such as:
·
Regular
exercise
·
A
healthy diet with plenty of fruits and vegetables
·
Yoga,
tai-chi, meditation or similar activities
·
Stress
reduction
Sexual Discomfort and Decreased Sex Drive
Decreases
in ovarian hormones may lead to vaginal dryness, which can make sex
uncomfortable or painful. The change in hormones and the discomfort can also
reduce your desire for sex.
There
are a number of vaginal lubricants and moisturizers you can purchase over the
counter to help with this issue, but keep these tips in mind:
·
Water-based
lubricants are generally full of chemicals, get quickly absorbed and may not
last long enough to provide lubrication if your intercourse lasts longer than a
couple minutes.
·
Natural
plant oils, which are readily found in most people’s kitchens, are a much better
alternative. Olive, corn or coconut oils used in small amounts will provide all
the lubrication needed. They are also a much better choice if oral sex is part
of your foreplay or lovemaking.
·
A
more high-tech, silicone-based lubricant, such as Uberlube, is a good choice
for people using condoms as the silicone will not destroy the condom the way oil-based
products will.
Wide Range of Symptoms and Treatments
Not
all women have the same experience during their transition to menopause. The
types of symptoms, their severity and duration can vary widely. In addition to
the above, many women experience disrupted sleep patterns, difficulty
concentrating, short-term memory problems, urinary incontinence, dry skin and
more. Your periods may get heavier or lighter from month to month, and you may
go several months with no period and then have one that lasts much longer than
usual.
How
quickly the transition takes varies as well, with some women going into full
menopause within a year or two, and others taking as long as a decade or more.
You are officially considered to be in menopause when you don’t have a period
at all for 12 straight months.
If
you have any symptoms that you find concerning, painful or that are too
disruptive, talk to your women’s
health care provider.
In addition to non-medical remedies, there are a variety of medications, including hormone therapy and antidepressants,
that can help. We can talk with you about your specific concerns and come up
with a strategy that works for you.
