GYNECOLOGY:

 lifestyle and home remedies

The good news is that many of the signs and symptoms associated with menopause are temporary. In addition to medication options, women may want to try these home remedies to help reduce or prevent menopause symptoms:

• Cool hot flashes. To help regulate hot flashes, women should get regular exercise, dress in layers and try to pinpoint what triggers their hot flashes. Triggers may include hot beverages, spicy foods, alcohol, hot weather and even a warm room.

• Decrease vaginal discomforts. Women can use over-the-counter vaginal lubricants or moisturizers to help with vaginal dryness. Staying sexually active also helps.

• Optimize sleep. To optimize sleep, women should avoid caffeine and exercise right before bedtime. Relaxation techniques, such as deep breathing, can be very helpful to getting a good night’s rest. 
  

• Strengthen the pelvic floor. Pelvic floor muscle exercises, called Kegel exercises, can improve some forms of urinary incontinence.

• Eat well. Women should eat a balanced diet that includes a variety of fruits, vegetables and whole grains and that limits saturated fats, oils and sugars.  It is also important to aim for 1,200 to 1,500 milligrams of calcium and 800 international units of vitamin D a day to help prevent or reduce the risk of osteoporosis.

• Don't smoke. Smoking increases the risk of heart disease, stroke, osteoporosis, cancer and a range of other health problems. It may also increase hot flashes and bring on earlier menopause.  To quit smoking, join Saint John’s smoking cessation program.

• Exercise regularly. Get at least 30 minutes of moderate-intensity physical activity on most days to protect against cardiovascular disease, diabetes, osteoporosis and other conditions associated with aging.

• Schedule regular checkups. A woman’s doctor will explain how often she should have mammograms, Pap tests, lipid level (cholesterol and triglyceride) testing and other screening tests.