If you’ve ever discussed menopause with the women in your family, you may have some idea of what to expect. Women who’ve been there and done that will often discuss their experience with the symptoms, such as hot flashes, irregular periods, and moodiness, but rarely will they tell you how they happened to manage their menopause symptoms. Unfortunately, menopause is still a taboo subject for a lot of women, but there is no need to suffer in silence.

To help, we’ve compiled a list of effective ways to cope and manage menopause symptoms:

1. Hot flashes
Hot flashes often begin during perimenopause, the transition stage of menopause, and can last between three to five years. They are typically worse during the year after the last menstrual period, but for some they may go on indefinitely. For unknown reasons, a midlife woman’s inner thermostat is reset at a lower temperature and hot flashes is the body’s way of cooling itself. The outward signs include sweating and pink or reddened skin, but inwardly, women may experience anxiety, tension, and heart palpitations before a hot flash begins. The most effective means of managing hot flashes includes avoiding triggers, such as spicy foods, hot beverages, warm air temperatures, caffeine, alcohol, and stressful situations. Keep a journal to note which of these triggers were present before a hot flash. Other methods women use to cope with hot flashes include dressing in layers, deep breathing exercises, short-term hormone therapy, herbal products, and dietary supplements, 

2. Vaginal changes
During menopause, a woman’s estrogen levels decrease and this can cause the vaginal lining to thin and vaginal secretions to diminish, resulting in irritation and dryness. A condition called atrophic vaginitis may occur in which the vaginal walls become inflamed. All of these conditions can make sexual intercourse painful and obstruct pelvic exams. To help with vaginal changes during menopause many women use a simple vaginal lubricant or a vaginal moisturizer. Estrogen treatments may be helpful, but most experts agree that regular sexual stimulation can help to maintain vaginal elasticity. 

3. Weight gain
Weight gain is a significant issue for women experiencing menopause. Menopausal weight gain seems to be related to hormonal changes and age, but it might simply be due to less physical activity or a decrease in metabolism. The most effective way of managing weight gain will always be a healthful diet and maintaining an exercise routine. It can also be helpful to measure the waistline regularly to prevent an increase. Remember that when your waistline grows, so do the risks of diabetes, heart disease, and stroke. 

4. Irregular periods
Transitioning between perimenopause vs. menopause can mean that your menstrual cycle becomes shorter and periods arrive earlier than they used to. Bleeding may become heavier or lighter and the pattern is not as predictable as it once was. For some women whose periods become heavier, prolonged, or irregular, a doctor may prescribe a birth control pill which can regulate the periods again. Infrequent doses of progestogen may be helpful for women who are no longer ovulating. Other effective methods may include taking nonsteroidal anti-inflammatory pain relievers like ibuprofen, an intrauterine device (IUD), or a procedure that destroys the endometrial lining of the uterus. 

5. Mood swings and depression
During perimenopause, hormonal fluctuations are erratic causing mood swings and depression. The hormonal shifts disrupt the normal patterns of a woman’s life and these changes can be stressful. Menopause itself does not cause depression, but it does coincide with many of life’s stresses, like teenaged children, kids leaving the nest, and aging itself. To cope with these changes, it is recommended that women make lifestyle changes before turning to medications. Practice self-care, get more sleep, exercise regularly, and use self-control methods to manage your moods. If this still doesn’t help, talk with your doctor about which medications might help.