Page 20 - Florida Sentinel 12-24-21

Health
Hot Flash Cooldown
Keep a diary to track what sets off your hot flashes. Caf- feine? Alcohol? A hot room? Stress? All are common causes. When a flash starts, take slow, deep breaths, in your nose and out your mouth. For tough cases, talk to your doctor.
Head Off Headaches
Migraines can get worse at around the time of menopause, or show up for the first time. Keep a diary to see what seems to trigger them and if they show up along with hot flashes. That way you can take steps to lessen them. Eating small meals through the day can help if hunger is a headache trigger. Lack of sleep is another one, so nap if your nights are messed up. Treatments vary. Some can prevent migraines. Others may make them less fre- quent or severe. Talk with your
doctor.
Nurture That Lost Desire
Make more time for sex. Try massage and foreplay, too. Use erotica and new-for-you sex routines as ways to build desire. Hormone changes are a main cause, but other things that zap your sex drive can strike at the same time. Ask your doctor about poor sleep, bladder trouble, or feeling de- pressed or stressed.
Mood Highs and Lows
It's like PMS, only amped up -- crying jags, happy hap- pies, cranky crankies. These are common for women around the time of menopause. And if you had bad PMS, the hormonal changes that happen during this time may cause even bigger mood swings. Yoga and tai chi can help here, too. So can doing fun things with friends or family. Your doctor may suggest a low-dose birth control pill, antidepressants, and alternative treatments for mood changes.
Freeze Out Night Sweats
At night, hot flashes can go on for 3 minutes or more, leav- ing you drenched in sweat and unable to sleep. But there are ways to keep your cool. Trade the heavy flannels for light PJs. Put a bag of frozen peas under your pillow. Flip the pillow through the night and put your face on the cool side. Choose layers of light blankets over one thick quilt. Use a bedside fan to keep air moving.
Boost the Odds of Sleep
Yoga, tai chi, and medita- tion can help you get shut-eye, research shows. Any exercise can make a difference -- just stop 3 hours before bedtime. Skip a nightcap, since alcohol will wake you up later. Sip warm milk instead. It has a substance in it that can help you relax. Still up? Get out of bed and read until sleepy. If you still have trouble, talk to your doctor about short-term sleep aids.
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