As board-certified women’s wellness experts who specialize in helping women thrive through menopause, our seasoned team at Panhandle Obstetrics and Gynecology in Amarillo, Texas, understands just how disruptive “the change of life” can be. Many women find themselves dealing with one or more of the following menopausal symptoms:
The dwindling reproductive hormone levels that trigger these problems usually begin in the years-long transition phase of perimenopause, and often continue well past menopause — or the official end of menstruation and female fertility.
While BioTE® hormone replacement therapy can be an ideal treatment solution for severe or persistent menopausal symptoms, a few targeted lifestyle adjustments are often all it takes to effectively alleviate mild to moderate symptoms. Here’s what you should know.
Healthy lifestyle changes can go a long way in helping ease (and in some cases, reverse) a full scope of bothersome menopausal symptoms, from sporadic hot flashes and night sweats to low energy, dry skin, sleep difficulties, mood swings, and midsection weight gain.
The best part about these adjustments? Besides the fact that they’re simple, doable, and highly effective at managing the side effects of menopause, they promote optimal health as you age. No matter what your menopausal symptoms happen to be, we recommend that you:
These basic recommendations come from years of research that shows how unhealthy lifestyle choices — from smoking and drinking to poor dietary habits and inactivity — often exacerbate the effects of menopause. Women who are overweight or chronically stressed also tend to experience more severe or persistent menopausal symptoms.
When you exercise, eat well, get enough sleep, and manage your stress levels through menopause, the positive health effects can be far-reaching.
In addition to easing or eliminating disruptive menopausal symptoms, these strategies can help protect you against menopause-related health risks, including osteoporosis, heart disease, stroke, metabolic syndrome, and depression.
Still, you may be wondering how to ease specific menopausal symptoms that persist despite these strategies. Let’s take a closer look:
Prioritizing daily exercise, restful sleep, and time for relaxation can go a long way in relieving low mood, anxiety, and other menopause-related mood changes. If mood symptoms persist, a therapist who specializes in cognitive-behavioral therapy (CBT) may be able to help you deal more effectively with disruptive emotions and depressive thoughts as well as sleep difficulties.
Getting regular exercise, losing excess weight, and managing your stress levels work well to reduce hot flashes and night sweats. Beyond these fundamental strategies, you can wear light, layered clothing, keep your environment cool, use a fan or drink ice-cold beverages, and take a cool shower before bedtime
Many women find that their hot flashes and night sweats are prompted by specific triggers, like spicy food, hot beverages, alcohol, caffeine, or smoking. Finding and avoiding your triggers may be all it takes to end your hot flashes and night sweats.
Support healthy skin through menopause by revamping your skin care routine. Make sure you:
If you’re worried about dry, thinning skin, a dermatologist may be able to provide treatment options that can ease the problem more effectively than self-care measures.
You can address chronic vaginal dryness quickly and effectively with vaginal moisturizers or lubricants. If you’re sexually active and using condoms, choose a water-based lubricant (rather than an oil-based product) to prevent condom damage.
We can also help you reverse vaginal dryness with MonaLisa Touch®, a quick and painless laser treatment that improves vaginal tissue health, restores a normal lubrication response, and helps resolve mild urinary stress incontinence.
If you’re looking for guidance as you navigate menopause, we can help. To learn more about menopausal symptom management or to schedule an appointment at Panhandle Obstetrics and Gynecology, call 806-359-5468 today.