12 Menopause Professionals Share Their Secrets on How To Manage Hot Flashes, Night Sweats, and More

Menopause knocks on the door of every single woman in existence. It’s an inevitable phase of life.

The hormone imbalances, the hot flashes, the mood swings, and the libido change will arrive at some point – but here’s the incredible news: you still have control.

12 Menopause Professionals Share Their Secrets on How To Manage Hot Flashes, Night Sweats, and More

In fact, how much you suffer from menopausal symptoms is largely up to you. With a bit of research and plenty of intentional life choices, menopause doesn’t have to be the end of your happy life.

It can actually be a beginning of a new, exciting, healthy – and even sexy – phase of life filled with incredible experiences and happy relationships.

So how do you get there? Why don’t I let the experts tell you?

Discover in just 7 short questions why you may be experiencing a particularly rough transition to menopause and uncover how to alleviate these destabilizing symptoms and return to your normal life. Take The Menopause Quiz Now!  

I’ve gathered 12 essential tips from a dozen of the leaders in women’s menopause health. Each can help you prevent and/or deal with menopause symptoms that pop up from perimenopause to postmenopause. This way you have the tools you need to not cower from the stress of menopause, but rise up with confidence – and rock this next phase of life with style.

1. Healthy Diet = Fewer Menopausal Symptoms

Diana Bitner, MD

It should come as no surprise that taking inventory of the way you eat is the first step in menopause victory. This is one of the best tips for overall menopause symptom prevention; it literally can affect everything.

“Many of the symptoms of midlife and menopause—hot flashes, night sweats, weight gain, sleep disturbance, low sex drive—can be treated by utilizing the many natural options available to us. The No. 1 treatment for these symptoms is a healthy diet that is low in simple sugar and high in fiber, vegetables, whole grains, and protein. Following this type of diet can help keep away the belly fat, which in turn helps with your sex drive, hot flashes and mood swings.”

2. Pay Close Attention To Your Bones

Tara Allmen, MD

Part of taking care of your menopausal symptoms is being aware of the conditions that don’t actually have any noticeable symptoms.

Sure, you are super aware of those hot flashes and long nights of no sleep, but what about your bones? You don’t see them, you don’t really feel them, but there can be real issues you need to address before a problem pops up.

Remember these top ways to combat the risk of osteoporosis:

  • Get regular exercise, especially weight training
  • Eat plenty of foods rich in calcium, magnesium, and vitamin D
  • Stop smoking
  • Reduce alcohol intake

3. Keep Your Ovaries & Balance Your Hormones

Christiane Northrup, MD

Some of you may have already had your ovaries removed during a hysterectomy.

If that’s you, you can talk to your doctor about all your hormone options. But if you still have your ovaries, fight to keep them. They can help your hormones stay balanced through menopause, which means fewer symptoms.

Bonus: Download This 21-Day Menopause Reset that will show you how to tackle your worst menopause symptoms quickly.

Here’s why:

4. Cut The Coffee To Cut Menopausal Weight Gain

Julie Dennis, The Menopause Coach

To keep extra pounds off during menopause, many women may not realize that giving up their favorite morning drink can actually be the best decision they’ve ever made.

5. Consider HRT To Feel Great (And Sleep Well!) During Menopause

Louise Newson from My Menopause Doctor

There’s a big debate over whether or not HRT (hormone replacement therapy) helps women during menopause – or ultimately hurts them with unintended consequences like heart disease. Many menopause advocates encourage women to do their own research and talk to their doctors.

Because if they are a good candidate for HRT, it can literally change the game of menopause symptoms like insomnia:

6. Use Natural Supplements To Beat Mood Swings

Kathy Payne, natural health and fertility coach

Mood swings don’t have to control your life; you can control them.

On top of other great options like therapy, exercise, diet, and stress-relieving activities, there are some all-natural supplements that can help keep your emotions steadier.

 7. Shift Your Perspective

Menopause Chicks

Sometimes the most important change you can make to improve menopausal symptoms is to simply alter your perspective. Instead of worry, anger, or even apathy – what if you looked at menopause like an opportunity?

A time to reinvent yourself.

A time to take stock of any dreams or goals that you still want to accomplish. A time to make sure you are taking care of you.

8. Make A Hot Flash Emergency Kit

Ellen Dolgen, Wellness & Menopause Awareness Advocate

Here’s the deal: almost all women will experience some hot flashes during menopause. It is not a symptom that can always be entirely avoided. But you can be prepared (like a good girl scout!).

One of the best ways to make sure you stay cool, calm, and collected even when you’re hot, sweaty, and embarrassed is to make an emergency kit.

“Be safe, not soggy, and keep a hot flash emergency kit in your car, your desk, your gym bag, wherever you can access it…in a flash! Here are a few things you might want to include in your kit:

  • Baby wipes (and you thought you were done with these a long time ago)
  • A hair tie (for those with hair long enough to pull up, you’ll find that getting the hair off your neck makes all the difference in the world)
  • Bottled water (the colder, the better, to cool yourself from the inside out)
  • A battery-operated, hand-held fan (not the other battery-operated device…that can actually bring on a hot flash!)
  • A full change of clothes (hey, you never know)
  • Deodorant (not that the sweat from a hot flash smells, but it will leave you feeling fresher)
  • A sense of “humor”

RELATED: Top 25 Natural Remedies for Hot Flashes 

 9. Use A Vibrator To Keep Your Vagina (and sex life!) Healthy During Menopause

Dr. Pam, America’s Menopause Romance Doctor

There are two main issues that a menopausal woman can face in the bedroom:

  • Losing your sex drive
  • Finding sex to be painful

A vibrator can be a solution for both! Not only will it increase arousal and pleasure, it can also be a form of physical therapy to make sure sex is not painful, but entirely enjoyable throughout your second half of life.

 10. Try A Natural Progesterone Cream

Ann Louise Gittleman, Ph.D., C.N.S.

Menopause means a drop in hormones – estrogen, testosterone, and progesterone.

That change is what brings all your negative symptoms. While there are many different prescriptions you can take to deal with this problem (like the HRT I mentioned above), you actually have some natural non-prescription options too. These can be safe and easy choices to make a real difference in your menopausal years.

11. Know It May Not Be A UTI

Menopause Matters

Though the risk of UTI does jump in a woman’s later years, those bladder infection symptoms (like burning, pain, urgency) may not actually be a UTI.

It could be estrogen deficiency. You can essentially “spot treat” the issue with vaginal estrogen (which can also help sexual issues! Win/Win)

#menopause myth busting week day 3: "Symptoms of cystitis are not always just due to infection. Estrogen deficiencyof…

Posted by Menopause Matters on Wednesday, August 16, 2017

 12. Find Somebody To Talk To

Dr. Anna Garrett

Even if you do everything perfectly right, menopause can still be hard on the body… and the mind. Depression and anxiety during this time can be real issues for many women. Suffering in silence is never the answer. Reach out to a professional therapist, find a support group, or even open up to a friend over coffee.

Support can be the most essential way to feel great during menopause.

 

Final Thoughts

These expert tips should bring you hope for your years of menopause. Sure, you may not be able to avoid all the frustrating symptoms entirely. But as you can see, there are countless ways to improve them and gain control of your life. Many of them are actually quite simple.

So take the initiative and chose two of these ideas to start today.

Maybe you can pick up a natural supplement and make your hot flash emergency kit. Then take another step tomorrow. Perhaps it’s getting brave and buying a vibrator designed just for women in menopause or looking up good therapists in your area.

There’s absolutely no reason why you can’t thrive in this new phase of life. There is hope for you!

Read Next: Black Cohosh: The One Hot Flash Remedy for Your Menopause Health