Heights OBGYN


Tired of hot flashes, night sweats and mood swings?

Manage menopause with lifestyle changes

Menopause is a natural cycle of a woman’s life, but that doesn’t make it problem-free. Some women breeze through perimenopause, the years leading up to menopause, and feel fine after they stop having periods. Other women have mild symptoms and can manage menopause with lifestyle changes. For women who suffer with severe symptoms, treatments are available to help, but they can also benefit from lifestyle modifications. Our San Antonio menopause specialists have advice to help women relieve menopause symptoms and cope with everything from hot flashes to mood swings.

Managing hot flashes and night sweats

One of the biggest complaints women have about menopause is that they can’t cope with the hot flashes and night sweats. A few tips from our San Antonio menopause specialists can help women manage menopause with lifestyle changes.

• Wear layers.
• Keep your house cool or use a small fan at work.
• Get moving. Exercise can help, but you should avoid getting overheated or hot environments.
• Quit smoking.
• Get to and maintain a healthy weight.
• Add foods that contain plant estrogens, such as chickpeas, soybeans or flaxseed.

Night sweats benefit from many of the changes women make for hot flashes, but there are a couple of extra things that help. Keep the bedroom cool, and try wicking sheets and pajamas. Avoid caffeinated drinks and alcohol in the evening; instead, try milk products. Try not to use sleeping pills.

More lifestyle choices to relieve menopause symptoms

Women have a variety of other ways to manage menopause with lifestyle changes. Some work better than others, depending on the individual.

  • Yoga, meditation or other stress-reduction techniques help with mood swings and sleep issues.
  • A healthier diet that contains vegetables, fruits, whole grains, lean protein and foods rich in calcium can assist with weight management and possible weight gain.
  • Vaginal dryness and discomfort can cause pain as well as relationship and intimacy problems. Women should talk to our OBGYNs about the best ways to manage the discomfort. There are many over-the-counter lubricants and moisturizers women can try.
  • Avoiding alcohol, caffeine and screen time before bedtime may help with sleep issues.
  • Weight-bearing exercises, such as strength training, or walking help offset muscle and bone loss that occurs due to hormonal changes.

Our San Antonio OBGYNs can help you manage menopause with lifestyle changes

Lifestyle modifications can definitely help relieve menopause symptoms. Women should try different changes to see what works best for them. Menopause is a very individual experience, so it’s important for each person to figure out what is right for her.

Our San Antonio menopause specialists compassionately guide women through the perimenopause and menopause journey into the years after menopause. Contact us for an appointment to learn more about how to manage menopause with lifestyle changes.