Menopause and how to deal with it

Hot Flash Cooldown

Keep a diary to track what sets off your hot flashes. Caffeine? 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.

Freeze Out Night Sweats

At night, hot flashes can go on for 3 minutes or more, leaving 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 meditation 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.

Give Your Body Help

Hormone changes leave the vagina thinner and dryer, which can make sex painful. Lucky for you, lots of products can help. Try nonprescription, water-based vaginal lubricants or vaginal moisturizer. You can also ask your doctor about prescription vaginal creams or rings, or prescription pills for dryness and painful sex. The more sex you're able to have, the better for blood flow, which keeps things healthy down there.

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 depressed or stressed.