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Self-Care Strategies for Managing Menopause
an article from the Summer 2009 issue of…
 Hormonal changes can trigger bothersome symptoms before and after menopause, such as hot flashes. However, these healthy lifestyle tips may help you find relief.
Hot Flashes
- Drink some cold water when you feel a hot flash coming on.
- Dress in natural fabrics such as cotton, which tend to dry quicker than synthetic materials.
- Avoid possible dietary triggers, such as spicy foods and caffeine.
- Add tofu, soy milk and other soy products to your diet.
Mood Changes
- Try stress-reduction techniques, such as deep breathing, yoga and imagery.
- Exercise to relieve stress.
- Contact your doctor if you develop signs of depression, such as a loss of pleasure in everyday activities.
Insomnia
- See the tips for coping with hot flashes. Nighttime ones - known as night sweats - may be affecting your sleep.
- Exercise regularly. Women who do tend to sleep better.
- Treat yourself to a nightly glass of warm low-fat milk. But steer clear of bedtime snacks containing fat, sugar and caffeine.
Urinary Incontinence
- Ask your doctor about Kegel exercises. These involve tensing and releasing pelvic muscles.
- Avoid caffeine, which affects the bladder.
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