Hot flashes, mood swings, and sleep deprivation are difficult menopause symptoms to manage any time of year. But during the busy holiday season, your menopause symptoms may make it hard for you to enjoy the festive time of year.
Our team of women’s health experts at Eve Medical of Miami provides care for women throughout every stage of her life, including menopause. We know the holidays are tough, and we want to offer some tips on how to manage your menopause symptoms during the cheery and joyous season.
1. Make sleep a priority
The hormonal changes that come with menopause wreak havoc on your sleep schedule. A decrease in progesterone levels may make it harder for you to fall asleep or stay asleep, while your falling estrogen levels trigger hot flashes that lead to night sweats.
Making sleep a priority is important any time of the year, but especially during the holidays when your stress levels may be sky high.
We recommend you avoid alcohol and caffeine, especially close to bedtime. You may also have an easier time falling asleep if you engage in a relaxing activity before you turn the lights out, such as a warm bath or reading.
Keep your bedroom cool and use light, cool sheets to keep the night sweats from disrupting your nighttime slumber.
2. Find time to exercise
Though your schedule may be packed, if your menopause symptoms are taking over your life, you need to find time to fit in exercise. Regular physical activity reduces stress, improves your overall sense of well-being, and may help you sleep better.
Exercises like yoga may even reduce your hot flashes, says the Office on Women’s Health.
3. Don’t forget to take care of yourself
Between parties, cooking, and shopping, you may forget to take a time out to check in on yourself. All the hustle and bustle can leave you feeling flustered and moody.
Consider adding some “me time” into your holiday schedule. Spend some time relaxing on the couch binge-watching a new show or treating yourself to a pedicure.
4. Stick to your healthy diet
With all the yummy treats, we know how hard it is to stick to your healthy eating plan during the holidays. But the hormonal changes that come with menopause may make it harder for you to lose the holiday weight.
During the festive season, The North American Menopause Society recommends you follow the 80/20 rule. This means eating healthy 80% of the time and allowing yourself to indulge in your favorite holiday foods and treats 20% of the time.
5. Get medical help for your symptoms
Menopause affects every woman differently. Some women have no symptoms and other women have only mild symptoms. However, for some women menopause symptoms are severe and debilitating.
But with advances in medical treatment for menopause, you no longer have to suffer through your symptoms.
Some of the treatment options we offer include include:
- Hormone therapy for hot flashes and bone health
- Vaginal estrogen for vaginal dryness
- Gabapentin or clonidine for hot flashes
- Low-dose antidepressant for mood changes
Our gynecology specialists can also help you take steps to change your diet, add physical activity to your routine, and improve your sleep habits.
Don’t let your menopause symptoms control your holiday cheer. We can help you get through the holidays -- and menopause -- without it affecting your way of life. Contact us today by calling our office in Miami, Florida, or requesting an appointment online.