Section 3: Managing Your Symptoms

While these symptoms may sound unpleasant, if not challenging, there are effective ways to address them. Effectively managing your symptoms through lifestyle changes can significantly improve your quality of life.

Here are some tips to consider:

• Maintain a Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help manage weight and improve overall health.
• Exercise is Key: Regular physical activity that incorporates strength training can reduce hot flashes, improve sleep, boost mood, and help maintain weight.
• Stay Hydrated: Drinking plenty of water can help with bloating and maintain skin health.
• Improve Sleep Hygiene: Maintaining a regular sleep schedule and creating a restful environment can improve sleep quality.
• Manage Stress: Techniques such as meditation, yoga, and deep breathing can help manage stress and anxiety.
• Supplements: Some women find relief with supplements like calcium, vitamin D, and omega-3 fatty acids. However, always consult a healthcare provider before starting any new supplement.

Hormonal and Non-Hormonal Treatment Options

In addition to implementing lifestyle changes, you may be helped by prescription medications – whether hormonal or non-hormonal, over-the-counter medications, and integrative therapies, like talk therapy and acupuncture.

• Systemic Hormone Therapy: This type of estrogen, available as a pill, skin patch, ring, gel, cream, or spray, contains a higher estrogen dose absorbed throughout your body. It’s typically used to treat a range of common menopause symptoms, like hot flashes, night sweats, and mood swings.

• Low-Dose Vaginal Hormone Therapy: These forms of estrogen—available as a cream, tablet, or ring—are designed to be absorbed in much smaller amounts by the body. Because of this, they’re usually used specifically to treat vaginal and urinary symptoms associated with menopause, like dryness or discomfort.
• Neurokinin 3 Receptor (NK3R) Antagonists: A newer class of non-hormonal treatments being studied for hot flashes. Medications like Veozah® (fezolinetant) work by blocking the neurokinin 3 receptor involved in regulating body temperature.
• Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs): These antidepressants, such as venlafaxine and paroxetine, are effective in reducing hot flashes and night sweats. They help by regulating serotonin levels, which play a role in body temperature control.
• Gabapentin: Originally used for nerve pain and seizures, gabapentin has been shown to reduce hot flashes by affecting how the brain senses and regulates temperature.
• Clonidine: A blood pressure medication that can also reduce the severity and frequency of hot flashes. It works by influencing the blood vessels and central nervous system.
• Cognitive Behavioral Therapy (CBT): A type of talk therapy that helps manage mood swings, anxiety, and depression during menopause. CBT can also reduce the impact of insomnia and improve overall quality of life.
• Phytoestrogens: Plant-derived compounds found in foods like soy, flaxseeds, and legumes. Phytoestrogens may mimic estrogen to a mild degree and help reduce hot flashes and vaginal dryness.
• Vaginal Moisturizers and Lubricants: Over-the-counter products like water-based lubricants can help relieve vaginal dryness and discomfort during sexual activity.
• Acupuncture: A traditional Chinese medicine technique where fine needles are inserted into specific points on the body. Some studies suggest acupuncture may reduce hot flashes and improve mood and sleep.
• Herbal Supplements: Popular herbs like black cohosh, evening primrose oil, and red clover are used by some women to alleviate hot flashes, though the evidence supporting their effectiveness is mixed. These supplements are not regulated by the FDA; as a result, many prescribing professionals are not comfortable recommending them as a viable treatment option. If you are considering taking an herbal supplement, you should consult a healthcare provider before using them.

It is important to speak with your doctor about which treatment or combination of treatments are best for you based on your family and medical history – and your personal preferences.

If you are interested in working with a certified menopause specialist, you may be able to find one in your area through The Menopause Society online locator. Formerly the North American Menopause Society, The Menopause Society is 

recognized as the preeminent resource on menopause by healthcare providers and the public. Their multidisciplinary membership comprises over 2,000 clinical and science experts and specialists.