Self-care

The signs and symptoms of menopause are in most of the cases temporary. Here are a few steps for reducing or avoiding their effects:

• - Try to cool hot flashes. The first thing one needs to is to discover what triggers the hot flashes and eliminate those elements (hot beverages, spicy foods, alcohol, hot weather or even a warm room).
• - Try to decrease vaginal discomfort by using water-based vaginal lubricants (Astroglide, K-Y Jelly), moisturizers (Replens, Vagisil) or vaginal estrogen. Regulated sexual activity will also help.
• - Organize your sleeping schedule. Avoid caffeine and make physical exercises before going to bed, if you have trouble sleeping. Practicing relaxation techniques can be very helpful.
• - Urinary incontinence can be improved by Kegel exercises, pelvic floor muscle exercises.
• - Eat well. A balanced diet may be formed from a variety of fruits, vegetables, whole grains, limited saturated fats, sugars and oils. 1,500 milligrams of calcium and 400 to 800 international units of vitamin D everyday are recommended. If necessary, a doctor can make recommendations on diets.
• - Stop smoking (or don't start). A very large range of conditions are related to smoking, heart diseases, cancer and stroke. Also, it can increase the hot flashes and bring earlier menopause.
• - Daily exercise will prevent cardiovascular disease, osteoporosis, diabetes and other conditions associated with aging. 30 minutes of moderate physical exercises every day will also help reducing stress, loosing weight and has benefits on long term.
• - Have regular controls and tests pending on your doctor's recommendation.