The following tips may be beneficial for these common symptoms of menopause.

• Wear fabrics that breathe, such as cotton.
• Dress in layers so you can easily remove some of the layers when you are warm.
• If you feel a hot flash coming on, drink a glass of cold water.
• If troubled by night sweats, keep a cold facecloth or ice pack by your bed.
• Decrease your intake of caffeine and alcohol.
• Avoid spicy foods and hot drinks.
• Avoid tobacco.
• The herb black cohosh is also widely used to treat hot flashes. Talk to your doctor before taking any herbs or supplements.

• Use a vaginal cream or lubricant (avoid petroleum jelly) to help reduce pain from dryness during sexual intercourse.
• Urinate before and after sexual intercourse to help prevent bladder infections.
• To help prevent urinary tract infections, drink plenty of fluids and empty your bladder frequently.
• Try Kegel exercises daily. These exercises, which tighten and relax the muscles you use to stop urination, strengthen the vaginal muscles, enhance orgasm, and help prevent incontinence.

If you are feeling anxious, irritable, or depressed, the following suggestions may help you:

• Communicate openly with your partner about your symptoms and ask for support.
• Join or even start a support group specific to menopause or other life changes you are experiencing.
• Find and share support with colleagues at work who are going through the same experience.
• Seek counseling.
• Identify which sources of stress you can eliminate from your life.

• Engage in an aerobic exercise. Talk with your doctor first about how long to exercise and how often.
• Find ways to incorporate more exercise into your daily routine, such as taking the stairs instead of the elevator.
• Decrease your intake of fat and calories.