Menopause - 6 Tips to Smooth the Change

Menopause, change of life, the change, perimenopause, mid-life crisis; whatever you choose to call it rest assured there will be changes. Smooth the change of menopause with these tips from women who have walked this path ahead of you.

Deep Breathing Cool Downs

So it feels like someone is blasting your face and neck with a blow torch several times a day (and at night too), that's a hot flash and they can last for years. Cool them down with deep breathing exercises called "paced respirations." Lie down and place an open book across your belly, then inhale deeply for a five count and follow with an exhale for a five count. The book is to let you know if you are doing the deep breathing correctly - the book should rise and fall during paced respirations. Repeat the deep breathing exercises for 15 minutes each day.

Soy Smoothes the Change

Twenty-five grams of soy protein daily has been proven to reduce menopause symptoms for most women and totally eliminate symptoms for a chosen few women. Enjoy some edamame or soy yogurt daily while going through the change.

Fish Oil Relieves Depression

Oh yes, there is an emotional change that comes along with the physical change and many women suffer for the first time with depression during this stage of their life. Mild depression during menopause is often relieved with fish oil. 500 mgs of omega-3 fish oil supplement taken daily will improve mood and banish the depression, plus the fish oil is good for heart health too.

Take The Pill

While you may not need birth control, taking the pill during menopause can significantly reduce the issues your body is going through due to the sudden drop in estrogen levels. Talk to your doctor about taking a low dose oral contraceptive to relieve hot flashes, incontinence and dryness.

Speaking of Incontinence…..

Very few women will tell you they begin to wet on themselves during menopause, but incontinence happens. The changes in hormone levels during menopause weaken the muscles around the bladder and urethra, making the possibility of urine leakage almost guaranteed. Strengthen those muscles and stop incontinence with Kegel exercises. Kegels are done squeezing the muscles used to stop the flow of urine. Squeeze and hold for ten seconds several times a day.

Quit Smoking

Yet another reason to quit smoking - Lighting up causes menopausal hot flashes to be hotter, more severe and last longer. Douse the fire in the cigarette and in your body.