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During menopause, a woman can experience a myriad of symptoms like depression, anxiety, insomnia, dizziness, hot flashes and weight gain. Since health experts have not been able come up with a “magic pill” to erase these symptoms, women have to take an active role in managing the discomfort of menopause. This may mean making significant changes in the way you live. In this article, we’ll show you some simple ways to make changes that will improve your quality of life while your body adjusts to the changes associated with menopause.

Hot flashes are related to the low levels of estrogen in your body, but studies show that medication may not always be effective. There are some products that are recommended to help minimize the onset of hot flashes and night sweats. Alcohol, caffeine, diet pills, spicy or hot food, and overly warm environments all can trigger hot flashes. Studies have shown that changes in diet and relaxation therapy can have a significant impact. Try breathing exercises and yoga and meditation. If your symptoms persist, speak to your doctor about antidepressants, mild sedatives and estrogen therapy.

Lack of sleep is a common short-term problem associated with menopause. Sleep loss can cause lack of concentration, memory loss, irritability, fatigue, and joint and muscle pain. Experts suggest that women experiencing these symptoms should try to maintain a regular schedule, abstain from caffeine and alcohol, stop smoking and exercise. You should also examine your sleeping environment to make sure that is as comfortable as possible. Make sure that it is quiet, dark and free of all distractions. Consider wearing earplugs and a sleep mask. Wearing cotton nightclothes and using cotton sheets will help to keep you cool and comfortable.

Menopausal women have specific nutritional needs that may require an adjustment in their diet. After menopause, bone health becomes a great concern, so women should make sure they get enough calcium. Health experts recommend that women after menopause consume 1,500 mg per day if they are not using hormonal replacement or 1,000 mg per day in conjunction with hormonal replacement. You should eat a diet containing foods high in calcium, including milk, yogurt, cheese and other dairy products; oysters, sardines and canned salmon with bones; and dark-green leafy vegetables like spinach and broccoli. However, too much calcium may cause constipation and kidney stones.

According to health experts, declining estrogen levels puts a woman at increased risk for heart disease and osteoporosis. Menopausal women should get a periodic bone-density test as well as cholesterol and blood-pressure screening. If you are reticent about taking medication, many women have had success with homeopathy and acupuncture as alternatives to estrogen replacement therapy. Regardless of the method of treatment you choose, try to keep a positive attitude and continue to do the activities that you’ve always enjoyed. It’s the best way to keep your life on track as your body copes with the changes.