3 symptoms of menopause and how to cope

For better health and better sleep during menopause

• Cut down on alcohol and coffee.

• Avoid spicy food.

• Exercise for at least 20 minutes, three times a week.

• Use relaxation techniques such as yoga and breathing exercises.

• For insomnia, try eating a light snack before bedtime that is mostly carbohydrates and has a small amount of protein that’s high in tryptophan, an amino acid that aids sleep. Some sources of tryptophan include soy and dairy products, lentils and seeds.

• Go to bed at the same time every night.

• Sleep in a dark room.

• Incorporate foods containing lignans, a phytonutrient, into your diet. They’re found in flaxseeds, whole grains, legumes, and some fruits (particularly berries) and vegetables.

For night sweats and hot flashes during menopause

• Install a ceiling fan in your bedroom.

• Keep a towel close by your bed to blot away sweat.

• Have extra sheets stashed near your bed.

• Dress in layers during the day.

• Wear clothing that wicks away moisture.

• Eat foods that are cooling, such as watermelon and cucumber.

For vaginal dryness during menopause

• Over-the-counter remedies include vaginal moisturizers and lubricants. Ask your doctor about local vaginal estrogen, which you can get through creams, a vaginal ring or pellet implant.

Related:
• Menopause
• 10 ways to sleep better during menopause
• Natural home remedies: Menopause problems