I have listed a few things that can get you started with non hormonal management of some of the more common symptoms of menopause transition.
Nutrition. So important to focus on the foods you choose to eat, limiting the things that will trigger your hot flashes such as sugar, coffee, alcohol, hot foods and spicy foods and more.
Exercise. There are three types of exercise, during this time period try more stretching and muscle building with less stressful or traumatic exercise. Exercise the brain as well, learn new things and challenge yourself intellectually.
Stress management. Stress is a significant trigger for hot flashes so consider cognitive behavioral therapy, meditation, progressive relaxation, and hypnosis, all have been proven to reduce symptoms.
Sleep. This is an important suggestion, I am a huge fan of sleep as it improves neurotransmitter production and will help to restore the brains ability to function and reduce symptoms. We can talk about ways to improve non-sedative sleep.
Behavioral changes. We can review things you can do to make you more comfortable during this time such as dress in layers, sleep with a fan, lifestyle changes, etc… vitamins/supplements. Many supplements have not been shown by research to be helpful but some people will find some slight improvement in symptoms with Black Cohosh, Relizen or GABA. Try to get most of your vitamins through healthy foods however consider additional vitamin D, C, B and foods especially enriched with Zinc during this time.
Therapeutics/pharmaceuticals. For many women the above options are not enough and for improvement in quality of life we can consider antidepressants (SSRI, SNRI), Clonidine, and GABA temporarily and then consider when to pull them away. For genitourinary symptoms we can consider non hormonal vaginal moisturizers, lubricants and the vaginal laser.
To review these more in depth, give the office a call and we can review these more in detail