Lifestyle Treatment OptionsLifestyle and Dietary Changes to Consider FirstDon't SmokeSmoking increases your risk of heart disease, stroke, osteoporosis, cancer and a range of other health problems. It may also increase hot flashes and bring on earlier menopause. Women who smoke arrive at menopause on an average of two years earlier than those who do not. It's never too late to benefit from stopping smoking.Exercise RegularlyGet at least 30 minutes of moderate-intensity physical activity on most days to protect against cardiovascular disease, diabetes, osteoporosis and other conditions associated with aging. More vigorous exercise for longer periods may provide further benefit and is particularly important if you are trying to lose weight. Exercise can also help reduce stress.Decrease Vaginal DiscomfortsUsing over-the-counter water-based vaginal lubricants or moisturizers will ease any discomfort. Staying sexually active also helps. The vagina is normally an acidic environment. Changes in hormone balance can cause the vagina to shift to a more basic environment. These changes can lead to increased discomfort or infections. In some cases, “resetting” the pH with a short course of boric acid suppositories may help.Strengthen Your Pelvic FloorPelvic floor muscle exercises, called Kegel exercises, can improve muscle tone and some forms of urinary incontinence.Cool the Hot FlashesHot flashes are often associated with menopause. They usually begin as a feeling of heat starting in the abdominal region and moving towards the head; causing sweating. We are all different, and that remains true for what triggers or what helps hot flashes. The following are common remedies that may be tailored to the individual.Daily Basics: Replace what may be missing* Multi-Vitamin* Anti-Oxidants * Essential Fatty Acids * Increase Protein over Carbohydrates Dietary Changes: Minimize or Eliminate what starts a flash* Alcoholic beverages* Caffeine * Sugary foods * Spicy foods Supplementation: To aid in decreasing symptom severity* Vitamin E* Soy or Wild Yam extracts * Black Cohosh
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