Some issues occur during menopause because of changing the balance of estrogen to testosterone. Women tend to see extra hair in places they don’t want, or they see weight gain around the middle instead of around the hips and thighs.

Lifestyle Modifications

Lifestyle modifications are the first move in controlling symptoms of menopause.

Women who have extra weight and have BMI more than 30 have more chances to suffer from mild or hard hot flashes compared to women who have BMI less than 25 (that is considered normal). Weight loss can be helpful in some women. The other thing about this menopausal phase of life is women do find this is it a time where they began to gain weight even if they haven’t already during the rest of adulthood. Because as we age, our metabolic rate tends to decline. You are also in the phase of life where you might be exercising less. So women even if they don’t need weight loss during perimenopause they probably will find that they need to begin to do some things to avoid gaining weight.

Tobacco smoking enhances the periodicity and hardness of hot flashes. So you can recommend smoking cessation for those who smoke.

Exercise is also helpful in managing menopausal symptoms and a healthy diet. Stress reduction is another thing that can be useful for some women.

All these lifestyle modifications lower the symptoms of menopause; they increase a woman’s sense of welfare, and they reduce her risk of such illnesses like breast cancer, osteoporosis, and cardiovascular disease.

Once someone has gone through menopause their risk of developing cardiovascular disease, breast cancer, and osteoporosis all go up.

Lifestyle Modifications for Hot Flashes

There are some specific lifestyle changes for dealing with hot flashes. Many women can identify certain triggers such as alcohol, more burning spicy foods, caffeine, stress, hot drinks, or a warm environment. They can identify a specific trigger; then they can change and no longer be exposed to that trigger.

Another thing is staying cool. It particularly for a warm environment, especially at night leads to hot flashes. Wearing moisture-wicking fabrics, layering clothes, and bedclothes so that they can strip things off easily.

One big thing is trying to keep your head cool. Putting a cold pack or a chilled pillow under your regular pillow so that you can flip the pad back and forth and you always have a cool side.

Learn more about menopause on NHS.