Managing Menopause Information

First, Try Low-Risk Managing Menopause Techniques
Take a breath.
Researchers at Wayne State University randomly assigned 33 women under with frequent hot flashes to receive eight lessons in belly breathing, muscle relaxation, or a placebo treatment. The belly breathers reported a 50% drop in the frequency of flashes; the others had no change.

Try it at home Managing Menopause by:
Sit comfortably in a quiet spot. Inhale slowly and deeply through your nose for 5 seconds so that your belly expands; then exhale through your mouth for 5, continuing for 15 minutes. Once you've mastered the method, put it into action for 2 to 3 minutes whenever you feel a flash. The more you do it, the fewer heat waves you'll have. "It may be that deep breathing drops the body's core temperature slightly," says lead researcher Robert Freedman, PhD.

Get up and go Managing Menopause.
Taking regular Spin classes won't nix hot flashes, but menopausal women who exercise do report less flash-induced discomfort. Apparently, the heat and soaking that come with flashes and night sweats don't seem so distressing if you're a regular exerciser, say researchers. Bonus: Thirty minutes of moderate-intensity exercise most days of the week can offset the increased heart disease risk that comes with menopause.

Smell the relief.
If you need an excuse to pamper yourself, a recent Japanese study of 15 women found that those who got two 20-minute aromatherapy rubdowns and performed self-massages with scented oil three times weekly reported fewer hot flashes and sounder sleep after 1 month.

Next, Consider Menopause Care Methods by Emerging Treatments.
Try an herb.
Research on black cohosh has shown that it can reduce the severity of hot flashes and night sweats. The latest good news comes by way of a German study of 304 women. Half took 40 mg of a black cohosh supplement (Remifemin); the rest got a placebo. After 12 weeks, those on the herb experienced a reduction of symptoms similar to that seen with estrogen therapy.

Unfortunately, supplements aren't regulated, but the watchdog group ConsumerLab.com recently reviewed several other black cohosh supplements and deemed Jarrow Formulas Black Cohosh, Sundown Black Cohosh, and Swanson Health Products Premium Brand Black Cohosh among those with accurate label claims. (Always keep your doctor informed of any new supplements you're on.)

Chew a little soy.
Though many women swear by soy to ease menopausal symptoms, there's been little solid research on its effectiveness. Recent news, however, is promising: Scientists at Johns Hopkins School of Medicine put 35 women on 160 mg of a soy isoflavones supplement (Revival) or a placebo. After 3 months, the supplement group reported nearly a third fewer flashes than those taking the fakes. The study used about 10 times the amount of soy found in the typical American diet. But study coauthor Adrian Sandra Dobs, MD, doesn't recommend popping large doses of supplements. Instead, she says, try to eat more tofu (20 mg isoflavones in 3 ounces), tempeh (37 mg), and other soy foods, which have additional nutritional benefits.

Still No Managing Menopause signs of relief? Meds May Make SenseTake an SSRI.
No one thinks hot flashes are caused by depression. But a 2003 study of 165 women by the University of Michigan Comprehensive Cancer Center found that a 12.5 mg dose of Paxil (an antidepressant known as a selective serotonin reuptake inhibitor, or SSRI) reduced flashes by 62% in 6 weeks. Although these numbers are less impressive than the 75% reduction you may get with hormones, SSRIs don't carry the heart disease dangers of HT.

Get Out the Big Guns.
Despite the risks uncovered in the WHI trials, experts say that if you're experiencing severe and persistent symptoms and nothing else is working, hormone therapy may be your best option. They recommend taking the lowest dose for the shortest time possible; your doc can help you determine what is best for you. The WHI study found that heart disease risk rises in the first year; the danger of blood clots was greatest during the first 2 years; and breast cancer risk increased 24% after 5 years.

Saying no to discomfort.
Sales of personal lubricants rose 11% to $51.6 million in 2004. The average customer: a 52-year-old woman who buys lubricants three or four times a year.

This is Your Mood on Menopause.
Science shows that menopause can cause hot flashes, night sweats, and vaginal dryness, but proof that it alters your emotions is elusive. An NIH panel on menopause found that mood swings and memory misfires could not be tied to this hormonal shift. Many women experience neither. If you feel moody, there's a good chance that sleep loss because of night sweats and hot flashes is responsible. However, if you've battled depression or an eating disorder in the past, you may experience a recurrence during menopause.

Other interrelated blogs include dealing with menopause, menopause relief and cure for menopause.

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Managing Menopause.