Important Lifestyle Measures During Menopause to Manage Symptoms and Protect Your Long-Term Health

By: Red Hot Mamas

Published: October 20, 2025

From the Editor…Karen Giblin

“I’m not aging; I’m ripening like a fine wine”

-Unknown

Dear Red Hot Mamas,

World Menopause Day which is observed every year on October 18^th was founded in 2009 by the International Menopause Society. Its mission is to promote the global understanding of menopause and to support women going through the menopause transition.

Many women experience a wide range of menopausal symptoms due to declining estrogen and progesterone. Some common symptoms include irregular periods, hot flashes, night sweats (known as vasomotor symptoms), heart palpitations, sleep disturbances, mood changes, weight gain, joint pain, brain fog, memory lapses, vaginal dryness, painful intercourse and other distinct symptoms that appear in the perimenopause and continue through the postmenopausal years. Unfortunately, oftentimes these symptoms are overlooked and misunderstood.

The Red Hot Mamas organization provides education and support for women during the perimenopause and menopausal years. It encourages women to seek medical advice to manage menopause symptoms and improve their quality of life.

Here are Several Important Lifestyle Measures That May Help You During Menopause to Manage Symptoms and Protect Your Long-Term Health:

• Regular exercise such as walking to help mood swings and metabolism;
• Eating a healthy diet that is rich in calcium;
• Avoiding triggers like spicy foods, caffeine and alcohol consumption;
• Avoiding smoking;
• Maintaining a consistent sleep routine;
• Practicing relaxation techniques (mindfulness,meditation and deep breathing);
• Using vaginal lubricants which can relieve vaginal dryness;
• Cognitive behavioral therapy (CBT) which can help with mood changes, anxiety and sleep issues

There are several prescribed medications available for managing menopause symptoms including hormonal and non-hormonal options.

Hormone therapy (HT) is effective for hot flashes and is recommended for women younger than 60 who are within 10 years of menopause onset.

Non-hormonal options for those who cannot or prefer not to use hormone therapy include low dose antidepressants (SSRIs and SNRIs) which can reduce hot flashes and mood symptoms; blood pressure medicine clonidine and the seizure drug gabapentin. Fezolinetant is a newly FDA approved non-hormonal oral medication for moderate to severe hot flashes.

Treatments for vaginal symptoms include local estrogen therapy, vaginal dehydroepiandrosterone (DHEA) and ospemifene, a selective estrogen receptor modulator that helps with vaginal dryness and pain during sex.

These FDA approved medications provide women with options for controlling bothersome menopausal symptoms. Regular follow up and monitoring are essential to achieve optimal outcomes.

It is important to discuss your menopausal symptoms with your healthcare provider. If you seek the advice of a provider with specialized training and certification in menopause medicine, log onto The Menopause Society website (Menopause Practitioner – Search – By Country). This website provides specialists who can provide advanced knowledge and comprehensive menopause care.

In closing, let’s all of us celebrate World Menopause Day. Let’s foster a positive attitude about menopause and join one another to have an open conversation about menopause.

Happy World Menopause Day – October 18, 2025!

Good Health to You All,

Karen Giblin