Tips for relieving the 3 most common menopause symptoms

It’s normal for women to experience a variety of symptoms during menopause including hot flashes, trouble sleeping and weight gain. Here are some tips for dealing with these three commonly experienced menopause symptoms.

Hot flashes, or sudden and brief increases in body temperature that recur periodically, are experienced by about 75 percent of women during menopause. While they’re nothing to worry about, there are ways to decrease their frequency, such as:

• Wearing natural fibers like cotton or linen and avoiding wearing synthetic materials
• Drinking colder beverages and taking colder showers
• Avoiding foods and beverages known to provoke hot flashes such as spicy meals and coffee

Trouble sleeping
Low levels of estrogen, especially when coupled with the stress of aging, can lead to insomnia. During menopause, it can be useful to develop strategies for sleeping better. These might include avoiding fatty foods and heavy meals in the evening, and repeating a peaceful mantra while lying in bed. You might also consider getting to bed earlier and taking afternoon naps to increase your level of energy during the day.

Weight gain
As you approach 50, your metabolism starts to slow down. In fact, women going through menopause typically put on four to 10 pounds. Nevertheless, eating well and exercising can counterbalance the effects of menopause on your weight. For this reason, it’s recommended that you exercise at least 30 minutes a day.

If you experience frequent food cravings during menopause, choose protein-rich snacks to tide you over until mealtime and decrease your alcohol consumption, as alcohol stimulates the appetite.

While menopause symptoms can be problematic, there are solutions that can ease their impact. Talk with a health professional to get personal recommendations suited to your particular situation and needs.