It's a great idea to keep track of your menopausal symptoms. Keeping a journal can be very helpful. Having your symptoms documented makes it much easier to talk with your doctor. This also helps you to identify any type of patterns that may be developing. Knowing these things can help you in finding the best way to move forward.

Hot Flashes - Oh the wonderful hot flashes! Hot flashes can be brought on by a number of factors; eating hot or spicy foods, caffeine and stress, hot environments. Try to avoid these. A great tip, my favorite, is to wear layers of clothing. If you become too hot, just take off a layer! Having fans in your home or workplace is also extremely helpful. Even the small personal fans that fit into your purse can be lifesavers. Try to take some time for regular exercise, you may find this will bring you relief. You can also consult with your doctor about taking antidepressant medications. Some women have found relief with this. Always consult with your doctor about this type of treatment.

Try to keep your weight under control and limit your intake of alcohol to not more than one alcoholic drink per day. Check with your doctor about what tests you need such as cholesterol, blood sugar levels, high blood pressure and bone density. Don't forget to request a breast exam.

Vaginal Dryness - there are several good over the counter lubricants that you can try. Also available are Estrogen replacement creams, some of these may be available by prescription from your doctor. You should discuss this option with your doctor to see if this would be something for you. If you experience spotting or bleeding while using estrogen creams you need to see your doctor.


Sleeping problems - to get a good nights sleep you can follow these simple rules: Aim to get at least 30 minutes of physical activity most days of the week. You should avoid too much exercise just before bedtime. Other things to avoid before bedtime are; large meals and working right before you go to bed, avoid caffeine, and alcohol as well. Drinking something warm like heated milk or herbal tea before bedtime can be helpful. Another helpful tip to getting a better nights sleep is to avoid napping throughout the day. Keep your bedroom temperature comfortable. Having a regular bedtime routine is an essential part of getting a good nights sleep, for example, go to bed and get up at the same time everyday.


Memory problems - if you are experiencing any type of memory problems you should discuss this with your doctor. He/She may be able to give you some mental exercises that will ensure your memory remains active. Additionally, try to set a goal to get enough sleep and be physically fit.

Mood swings - staying physically fit and getting enough sleep will help with mood swings. You should consult with your doctor about showing you relaxation exercises and the possible use of an antidepressant medication. Studies have shown this can be helpful. Support groups can be a wonderful way for women who are experiencing the same or similar problems. Seek out counseling, you can talk over your fears and/or problems with a trained professional.

Stay Healthy - as you start aging, try to say as healthy as you possibly can. It's absolutely essential for you to get enough physical exercise. At least 30 minutes per day is ideal. Walking, dancing and even jogging are advisable. Getting enough rest is also an important part of your well-being. If you smoke, try to find a way to quit, the sooner the better. You can get support from your doctor or via a support network.