Natural menopause occurs around the age of 50. When menopause is experienced significantly earlier in a woman's life, it is categorized as premature menopause. Physical signs may include sleep disturbances, night sweats, skin changes, irregular menstruation and infertility. Additionally, emotional symptoms are not limited to depression, confusion, irritability or lowered sex drive. The various ways to cope with premature menopause are comparable to the manner in which natural menopause is managed.
1Acknowledge your emotions. Feelings of sadness, anxiety, irritability and confusion can become overwhelming. Developing habits to control these emotions can help to avoid the adverse effects.
- Join a support group. Talking with others helps to know you are not alone and it is alright to express your feelings. This a good medium for venting out your negative thoughts and feelings so that you don't end up bottling them up inside.
- Attend counseling. Sessions can help to address particular issues that are difficult to handle in a group setting until a comfort level is reached.
- Learn relaxation techniques such as yoga or breathing to encourage a calm spirit.
2Monitor hot flashes and night sweats. Learning what may cause these episodes will help you prevent them from happening.
- Take note of the material of your clothing. If polyester or silk seems to be trigger at night, switch to cotton bedding and nightwear to help keep the skin cool.
- Reduce intake of alcohol, caffeine and spices.
- Drink cool water or apply cool compresses at the onset of a night sweat or hot flash.
- Consider taking vitamin supplements after consulting with your physician. They may provide a boost in addition to hormone replacement therapy (HRT).
3Communicate with your doctor. Maintain a journal of physical issues. He or she can advise you on available treatments that may work best for you as you experience early menopause.
- Episodes of incontinence.
- Vaginal dryness or discomfort.
- Changes in menstrual cycle. Communicate changes in flow or missed periods.
- Gastrointestinal problems.
- Aching muscles or joints that you may have not experienced before.
4Follow a solid sleep schedule. This can help to regulate your sleep cycle to avoid sleep disturbances. A good night's sleep may help reduce anxiety, insomnia, depression and irritability. If problems persists after making a conscious effort to improve, medical treatment may be needed to help establish good sleeping habits.
- Maintain cool bedroom temperatures.
- Drink warm milk. The mild tranquilizer tryptophan found in milk is an amino acid that can encourage relaxation.
- Practice muscle relaxation.
- Ask your doctor if taking herbs such as kava-kava or valerian is right for you.
- Enjoy a warm bath or shower to regulate your body's temperature to induce sleep.
- Avoid alcohol, smoking or caffeine to maintain sound sleep.
5Make positive lifestyle changes to cope with premature menopause by eating a healthier diet and increasing exercise level. Adapting to these lifestyle changes can help improve sleep, reduce and maintain a healthy weight. A healthy diet can provide the body with proper nutrition and enhance bone health.
- Consult with your doctor to make sure you are taking the right amounts of vitamin D and calcium.
- Eliminate smoking to reduce heart disease.
- Exercise every day.
- Reduce or eliminate alcoholic beverages.
- Eat a low-cholesterol, low-fat diet.
- Become open to new hobbies and activities to help you enjoy life.