7 Menopause Tips from the Experts: Navigating the Change Like a Pro

Hot flashes and night sweats. Sound familiar? They’re not just fleeting annoyances; they’re the notorious symptoms of menopause, and they can sometimes feel like they’re taking over your life. But don’t worry — you’re not alone, and you don’t have to just grin and bear it.

Have you ever been standing in line at the grocery store, minding your own business, and then suddenly, you’re drenched in sweat, feeling as if the world’s temperature has skyrocketed, and you’re about to strip down — but everyone around you is calmly going about their day? Yeah, that’s menopause. It's that relentless heat wave that seems to strike at the worst possible moments.

If you’re in that golden window between 45 and 55, you can probably attribute these experiences to menopause. The transition, as you’ve no doubt noticed, is wildly different for each woman. However, vasomotor symptoms (VMS) — the technical term for those hot flashes and night sweats — are almost universal. And the kicker? These symptoms can persist for years.

Although menopause is a natural part of life, it can bring along some disruptive symptoms that affect more than just your comfort. For example, night sweats can rob you of precious sleep, leading to insomnia, which, in turn, contributes to that brain fog that’s so common. These symptoms are also linked to long-term health risks, including heart disease, Type 2 diabetes, and metabolic syndrome. But don’t panic — there are ways to manage them effectively.

We tapped into the expertise of the HealthyWomen Women’s Health Advisory Council to gather tips on how to navigate menopause like a seasoned pro. Here’s what they had to say:

Tip #1: Embrace Cognitive Behavioral Therapy (CBT)

If you’ve ever felt the frustration of losing your train of thought or fumbling for words, only to find that the stress of it makes everything worse — even triggering a hot flash — you’re not alone. Barbara Dehn, R.N., NCMP, suggests cognitive behavioral therapy (CBT) as a tool to combat the mental fog and anxiety that often accompanies menopause. It’s all about retraining your brain. When you’re struggling to recall that elusive word, instead of spiraling into anxiety, try this: "Right now, I’m just trying to remember a word. It’s perfectly normal to need a moment to recall it. I’ll find another way to express it, and this moment will pass." Not only does CBT help manage stress, but research also shows it can improve sleep quality and boost your mood during menopause.

Tip #2: Prioritize Vaginal Health

As estrogen levels dip during menopause, vaginal health inevitably takes a hit. Barb DePree, M.D., MSCP, emphasizes that it’s essential to address this early. Don’t wait until vaginal dryness leads to discomfort or pain. A vaginal moisturizer can help maintain health and elasticity longer. "Once tissue integrity is lost, it’s hard to restore it," DePree warns. The time to start moisturizing is during perimenopause — the years leading up to menopause. Additionally, over-the-counter lubricants can provide relief during intimate moments. In fact, about 50 to 75% of women over 50 rely on lubricants for sex, with options ranging from water-based to silicone-based formulas.

Tip #3: Medication Might Be Your Ally

Hormone therapy isn’t just a buzzword — it’s a lifeline for many women managing menopausal symptoms. Sabrina Sahni, M.D., NCMP, explains that adding estrogen through hormone therapy can significantly alleviate hot flashes, support vaginal health, and even protect against bone loss. In addition to hormone therapy, there are also non-hormonal medications available that can help reduce the intensity of hot flashes and improve overall quality of life. Just be sure to discuss all options with your healthcare provider to weigh the benefits and risks of any medication.

Tip #4: Magnesium for Restful Sleep

Sleep disruption is another common culprit during menopause, leaving many women tossing and turning all night. To combat this, Sahni recommends magnesium glycinate supplements to promote better sleep. Magnesium is known to help relax muscles and calm the nervous system. You can get it from foods like leafy greens, nuts, and seeds or take it in supplement form. Women aged 31-51 should aim for 320 mg per day, and those 51 and older should get 420 mg.

Tip #5: Find a Specialist Who Gets It

Menopause is complex, and having a healthcare provider who specializes in this area can make a world of difference. "I always suggest speaking to a certified menopause provider who can tailor a treatment plan to your specific needs," Sahni advises. Check out The Menopause Society’s directory to find certified menopause practitioners (MSCPs) who can guide you through your journey with expert care.

Tip #6: Maintain a Healthy Lifestyle

Hormone therapy is just one piece of the puzzle. Maintaining a healthy lifestyle can also play a crucial role in managing menopause. Sahni emphasizes the importance of a balanced diet, regular exercise, and weight management. In fact, some research suggests that losing weight during the menopause transition can reduce the frequency of hot flashes. Women who adopt a diet rich in fruits, vegetables, whole grains, and healthy fats report fewer symptoms compared to those who don’t make these dietary changes.

Tip #7: Be Prepared for the Unexpected

If there’s one thing you can count on during perimenopause, it’s that things will get unpredictable. From heavy periods to breast tenderness and sudden fatigue, the symptoms can vary widely. Dehn sums it up perfectly: "The only predictable thing about perimenopause is that it’s unpredictable." But remember, you don’t have to navigate these changes alone. If your symptoms are getting the best of you, don’t hesitate to talk to your doctor. There are a multitude of options available to help you manage menopause on your terms.

Menopause doesn’t have to be a series of uncomfortable surprises. With the right approach, knowledge, and support, you can embrace this new chapter in your life with confidence and ease. So take control, prioritize your health, and keep these expert tips in mind. You’ve got this!

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