Menopause Treatment and Natural Remedies for Tough Symptoms – Prevention.com

Menopause happens to every single woman, but that doesnt mean the symptomsor best treatmentsare the same for everyone. Whether youre dealing with hot flashes, mood swings, or trouble sleeping, menopause can be downright debilitating.

But heres the thing: You dont have to just suffer through it and pretend everything is okay. From trying prescription meds to changing up your diet, there are things you can do that may help you feel a lot better.

Here are some of the best menopause treatments and alternative therapies to try. (But, as always, talk to your doctor first to make sure youre going down the right path).

When it comes to easing menopause symptoms like hot flashes, anxiety, and irritability, hormone replacement therapy is a top choice for many women. These medications bring levels of estrogen and progesterone (which drop dramatically during menopause) back up, which helps improve your symptoms.

They can feel like a miracle, says Arianna Sholes-Douglas, MD, author of The Menopause Myth. Ive had patients come in who are so distraught with their symptoms, and after a short time on hormone replacement, they feel like they have their sanity back. That said, there could be some risks (like blood clots and heart disease) associated with hormone replacement therapy, which is why doctors often choose to start with milder options.

Certain foods can cause inflammation and make your menopause symptoms even worse. One study found that eating too many refined carbohydrates can actually increase depression in postmenopausal women. To figure out your triggers, Dr. Sholes-Douglas suggests trying a food elimination diet, where you remove common inflammatory foods and food groups like gluten, dairy, sugar, alcohol, and soy, and then slowly add them back to see how each one impacts your symptoms.

Another good idea: If its become harder to fall and stay asleep since entering menopause, try improving your bedtime routine. Dont look at screens (phone, TV, or otherwise) too close to bedtime, try to go to sleep at the same time each night, and keep your bedroom dark and cool, the U.S. Department of Health and Human Services (HSS) recommends.

Not only can regularly hitting the gym help you sleep better, but it can also improve your hot flashes. In one study, women who exercised reduced the frequency of their hot flashes, likely because working out helps your body regulate its temperature better. Another pro to working out: It can bring down stress levels, which Dr. Sholes-Douglas says is another way to reduce chronic inflammation.

Hot flashes can happen anywhere and at any time, so youll want to be prepared. Having a water bottle filled with ice water on hand to drink as soon as you feel a hot flash coming on can be a big help. As can keeping a fan by your desk and bed, and dressing in layers so you can always take something off, the HSS says.

For headaches and general aches and pains, over-the-counter painkillers can be a lifesaver. If youre dealing with vaginal dryness, an over-the-counter vaginal moisturizer that you use every few days can help; to make sex more comfortable, use a water-based lubricant before or during sex, recommends the HSS.

It can be a good idea to talk to a mental health expert when you experience any big transition, and going through menopause is no different. One Canadian study found that cognitive behavioral therapy can help with multiple menopause symptoms, including depression, trouble sleeping, and sexual concerns. The most pro missing part? The researchers found that these improvements were in effect three months after the treatment.

Those little needles are actually pretty powerful. Research shows that after just three acupuncture sessions, women had fewer or milder symptoms like hot flashes and night sweats, as well as improved quality of life (think better sleep and less anxiety).

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and liking Prevention. Oh, and were on Instagram too.

More here:
Menopause Treatment and Natural Remedies for Tough Symptoms - Prevention.com