How to Better Manage Menopause

by | Oct 8, 2021 | Gynecology

Menopause is a part of life. It may be uncomfortable, but it’s natural and experienced by women everywhere. You might be finding menopause difficult to deal with, although it’s possible to find a lot of relief with a good diet, exercise, and other management techniques.

Consult our women’s health services for advice on menopause management and keep reading to understand more.

How to Better Manage Menopause

You can’t get rid of menopause symptoms entirely, but it’s possible to manage your symptoms.


It is an option to manage menopause via medication. For example, estrogen therapy will help relieve hot flashes and can be given to you in low doses to start so that you don’t encounter further risks with long-term usage of hormones.

Of course, you can also look into vaginal estrogen as well, along with low-dose antidepressants for mood changes. These medications can assist you in handling hot flashes, or in replacing estrogen therapy options if you can’t handle that type of medication.

With any medication, be sure to talk to your doctor about what will work best for you, what your body can handle, and what symptoms you’re trying to alleviate.

Dietary Changes

One of the easiest things you can do is to switch up your diet. Try eating foods rich in calcium and vitamin D, both of which will help strengthen your bones in preparation for some of the changes menopause will make to your body. Losing weight will also help since it will reduce hot flashes.

To help relieve some of your symptoms more immediately, you can make more minor dietary changes right away. Drink more cold water to help with hot flashes, and increase your fruit and vegetable intake to help prevent more serious symptoms. This will help you lose weight as well.

You might have also noticed some foods triggering symptoms. Try to keep track of these foods, and when you notice something causing night sweats, hot flashes, and mood swings, cut it from your diet for a little while to see if it helps.


It’s uncertain whether exercise actually does help treat hot flashes or night sweats. However, exercising can help when it comes to losing weight and improving your bone density. This is a stressful time, so doing some minor exercises can help you relax.

Get More Sleep

Getting adequate sleep is important for people of every age group, but it matters even more when you’re dealing with menopause.

If you can’t sleep well, there are options to help you out. This includes avoiding caffeine, exercising during the day, and not drinking too much alcohol. Try to manage your hot flashes before you get some rest too.

The idea of managing your night sweats and hot flashes during sleep might not sound so easy, but try some simple fixes: dress yourself in light nightclothes, and set up an electric fan. You might also keep a frozen cold pack underneath your pillow to constantly keep you cool through the night.

Vaginal Help

You might struggle with vaginal problems, infections, and sexual discomfort. Try some vaginal moisturizer that you can purchase over the counter and use it every few days. A vaginal lubricant might help as well, but you can also try to strengthen your pelvic floor.

If you’ve ever done Kegel, this is where that might come in handy. For those dealing with incontinence, these exercises will also help.


Take a moment to think about what small changes you can make to relieve your menopause symptoms. These don’t have to be significant lifestyle changes, but even little things can do a lot for you. Menopause is indeed a big life change and one that women everywhere experience. Know that there is help to better manage it and don’t hesitate to consult us for more advice.

Woman’s Health Centers is a one stop shop for women’s health.

Anything and everything that you need help with, we’re here for you.

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