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Women experience different symptoms during and after menopause, doctors prescribe different treatments, and societies have different views of menopausal women. The one thing that health experts can agree on is that women have to take an active role in managing the symptoms that they may experience.

From hot flashes to mood swings, there are simple behaviors that you can incorporate into your daily life to manage the symptoms of menopause. In this article, we'll discuss these techniques that can significantly improve your quality of life.

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.

A balanced diet is very important during and following menopause. Eat fruits, vegetables and whole grain cereal products, especially those high in vitamin C and carotene. These include oranges, grapefruit, carrots, winter squash, tomatoes, broccoli, cauliflower and green leafy vegetables.

These foods are good sources of vitamins and minerals and the major sources of dietary fiber. Fiber helps maintain bowel mobility and may reduce the risk of colon cancer. For women who can't eat an adequate diet, health experts recommend supplements that are high in vitamins and minerals, especially calcium.

However, you should seek the advice of a dietician before you begin taking these supplements. Vitamins A and D in large doses can be particularly dangerous.

In addition to eating a healthy diet, there are certain products that you should avoid or consume in moderation during menopause. Most health experts find that caffeine, alcohol and spicy foods can trigger menopause symptoms.

Since many menopausal women are concerned about weight gain, it is also important to get regular exercise. Strength-training exercises may offer special help in maintaining muscle mass and controlling weight. By working with your doctor, you may even find yourself in better health than you were in prior to menopause.