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Menopause ‘Wellness’

Menopause is a time of evidentiary change that can disturb a women’s sense of well-being. However this need not be the case as a variety of steps can help women feel better through the transition.

Jane Ann Dimer, MD, a 44-year-old Group Health Women’s Health Service line chief, provided these self-care suggestions for the following menopause-linked symptoms:


    • Support ongoing regular physical exercise—whatever works for you (be it yoga or karate)—to promote fitness, balance, social networking, and an energetic approach to life.
    • Eat small, balanced meals, including snacks, at regular intervals. Avoid getting too hungry or overeating, because a full stomach can make you feel glum.
    • Try new activities.
    • Spend some time every day outside in the daylight.

Low libido:

    • Address the changes that menopause and age—including changes in male sexual response—can bring to relationships.
    • Be aware that both women and men may need more time for arousal.
    • Try learning to massage each other.
    • Talk to your doctor about solutions for vaginal dryness, e.g., lubricants and topical estrogen.

Vaginal dryness:

    • Talk to your doctor about applying small amounts of vaginal estrogen, e.g., through an estradiol vaginal ring (which is discrete and not messy and can have the secondary effect of raising interest in sex through novelty).
    • Avoid unhealthy practices, e.g., douching and over-the-counter vaginal creams.

Night sweats:

    Sleep in a cool room. Near your bed, place ice water and a fan—or a spray bottle with plain or scented water.
    • Avoid possible triggers such as very hot liquids and alcohol.

Disturbed sleep:

    • Try taking a warm shower just before going to bed: The effect of cooling off may help you drift to sleep.
    • Try wearing a sleep mask.
    • Especially if you snore, are overweight, or have lung problems, talk to your doctor about the possibility that you might have undiagnosed sleep apnea.
    • Some sleep disturbance results from tooth grinding. So ask your dentist whether you grind your teeth; if so, wearing a night guard might decrease your tooth grinding and help you sleep more soundly.

Source: Group Health Cooperative Center for Health Studies

Menopause ‘Wellness’

Rick Nauert PhD

Rick Nauert, PhDDr. Rick Nauert has over 25 years experience in clinical, administrative and academic healthcare. He is currently an associate professor for Rocky Mountain University of Health Professionals doctoral program in health promotion and wellness. Dr. Nauert began his career as a clinical physical therapist and served as a regional manager for a publicly traded multidisciplinary rehabilitation agency for 12 years. He has masters degrees in health-fitness management and healthcare administration and a doctoral degree from The University of Texas at Austin focused on health care informatics, health administration, health education and health policy. His research efforts included the area of telehealth with a specialty in disease management.

APA Reference
Nauert PhD, R. (2015). Menopause ‘Wellness’. Psych Central. Retrieved on December 18, 2018, from


Scientifically Reviewed
Last updated: 6 Oct 2015
Last reviewed: By John M. Grohol, Psy.D. on 6 Oct 2015
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