Each woman experiences menopause in different ways; some women experience no symptoms, while others may experience some or all of them – all at varying degrees of intensity. Patients and providers can work together to identify the best treatment options, even when non-medication treatments aren’t working.
Weight loss in overweight women can lead to fewer hot flushes and decrease the risk of breast cancer.
Daily exercise is associated with decreased flush frequency and severity, and shorter duration. But be prepared: strenuous activity can trigger hot flushes.
Avoid caffeine, alcohol, spicy foods and nicotine, especially at bedtime.
Dress in cool breathable layers, wicking pajamas (controls moisture).
Maintain good sleep hygiene including nightly rituals, comfortable temperature, noise control, reduced light, limit screens and non-sleeping, non-bedroom activity.
Relaxation, breath work and mindfulness practices, such as meditation, may improve hot flushes and anxiety.
Acupuncture can reduce hot flushes and improve sleep quality.
Melatonin may help with insomnia when used with other sleep hygiene strategies.
Herbal remedies have not been shown to work better than placebo and do not have strong safety data so use with caution.
Working with a certified CBT therapist, you can train your brain to go back to sleep if you wake up in the middle of the night.
Works to treat insomnia as well as or better than medication.
Bonus, there are no side effects.
Use with caution and always under the care of a physician.
Benzodiazepines (i.e., Valium) for occasional use (<3 x weekly) for sleep or mood; more than that and they can be habit-forming.
Nonbenzodiazepine hypnotics (i.e., Ambien, Lunesta) can help for short-term treatment for insomnia but there is no safety data for long-term use.
Classes of mood stabilizers called SSRIs can treat mood disorders and hot flushes; paroxetine (used to treat anxiety) is the only non-hormonal medication with FDA approval to treat hot flushes.
Gabapentin (treats nerve pain) can reduce severity and frequency of hot flushes.