Get enough shut-eye. Hot flashes can jolt you from your sleep, says Dr. Minkin. What's more, your pituitary gland, which normally works the night shift, can wake you if it goes into overdrive because of low estrogen levels. If you need help dozing off again, try a glass of warm milk, a hot shower or an occasional sleeping pill. The depression that can come with menopause may be related to low levels of serotonin and endorphins, brain chemicals that influence mood, says Liliana Gaynor, M.D., D.D.S., clinical assistant professor in the Department of Obstetrics and Gynecology at Northwestern University Medical School in Chicago.
Exercise is a form of self-medication for depression, raising the level of endorphins in the brain.
Low-impact aerobic exercises like running or walking are especially helpful, two or three times a week for 30 to 60 minutes each time. Stay away from smoke. And smoking while on hormone replacement therapy carries a risk of blood clots and stroke. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor.