Whether it starts in your late 30s or your late 50s, all women face menopause, marking the end of your periods and your body’s reproductive years.

Menopause and its precursor, perimenopause, are often accompanied by unpleasant symptoms such as hot flashes, disrupted sleep, bladder control issues and mood changes.

For some women, the effects of menopause are mild. But for others, the symptoms interfere with daily life – even though menopause is a normal part of aging.

This Women’s Health Month, remember that this time of life does not have to be miserable. Help is available. Here’s a rundown from the U.S. Department of Health and Human Services Office of Women’s Health on ways to feel better.

Hot Flashes

Hot flashes are a sudden feeling of heat in the upper part of your body, which can be uncomfortable and embarrassing. Women can experience hot flashes in the lead-up to menopause and for years afterward.

When you start to experience hot flashes, it’s a good idea to dress in layers and keep a fan handy so that you can react quickly to cool down when a hot flash strikes. Drinking ice water helps, too.

Your hot flashes might be triggered by something specific, such as a spicy burrito, a hot cup of coffee or even a cold office. Track your hot flashes so that you can figure out what’s causing them and avoid those triggers.

If you’re plagued by hot flashes even after taking steps to manage them, menopausal hormone therapy or medications may reduce your symptoms. These treatments may not be suitable for everyone, so talk with your healthcare provider about what’s best for you.

Sleep Issues

Believe it or not, hormones affect sleep. When your progesterone levels drop during menopause, you can have trouble falling asleep or staying asleep. And if you’re experiencing hot flashes due to low estrogen, sticky night sweats can wake you up.

Good sleep hygiene habits can help you get a better night’s sleep. Avoid screen time, large meals, smoking and drinking alcohol before bed. Go to bed and get up at consistent times. And keep your bedroom dark and cool for an ideal sleeping environment.

Getting plenty of activity helps you sleep, too – as long as you avoid exercising in the couple of hours before bedtime.

See your provider if you’re experiencing insomnia or if interrupted sleep makes your days difficult.

Bladder Control

Whether you have to urinate more often, find yourself peeing when you sneeze or cough or have to get up at night more often to go to the bathroom, bladder problems often accompany menopause.

Avoiding caffeine and losing weight if you are overweight can help. Kegel exercises are an excellent way to strengthen your pelvic floor and improve bladder control.

But for bladder issues, it’s best to see a healthcare provider. Your provider may recommend medication, devices, physical therapy or surgery, depending on what’s causing the problem.

Mood Changes

It’s probably not your imagination if you feel as if you’re losing your temper or becoming impatient more often as you’re entering menopause. You may even have crying spells.

To lift your mood, get enough sleep and a good amount of activity during the day. Find ways to connect with others for support.

See your healthcare provider if you’re concerned about mood changes, as hormone treatments may help. It’s especially important to reach out to your healthcare provider if you’re feeling depressed.

Other Symptoms

Vaginal dryness, changes in feelings about sex, memory problems and anxiety are other symptoms you may experience as your body goes through midlife changes. Visit the U.S. Department of Health and Human Services Office of Women’s Health for more information on managing these symptoms.

If you’re looking for a women’s health provider, the experts at Aultman Medical Group Women’s Health Services are accepting new patients. They can talk with you about your symptoms and recommend treatments that are right for you.

Sources:
Centers for Disease Control and Prevention
Harvard Health Publishing
U.S. Department of Health and Human Services Office of Women’s Health