A: I see a lot of patients struggling with the vitality-draining symptoms of menopause—and postmenopause, too. A new study confirms that for a full third of women, hot flashes endure 10 or more years after the transition is behind them. Sleeplessness, night sweats, and sometimes weight gain, fatigue, and depression can also be persistent companions during these years. While hormone therapy continues to be hotly debated, there are many nonhormonal solutions available. I always start with diet. There’s a powerful connection between food and hormonal symptoms (including weight gain). Caffeine, alcohol, and spicy foods are well-known hot-flash triggers. Track your intake for a few days, and if you notice a link, you might try avoiding spicy foods and limiting yourself to 200 mg of caffeine daily (about two 8-ounce cups of coffee) and three alcoholic drinks per week. Some supplements can help balance hormonal fluctuations that cause symptoms—try black cohosh (80 mg twice a day) or rhubarb root (1 teaspoon of the extract twice a day). Evening primrose oil has also been found to ease hot flashes and night sweats; in the most recent studies, 500 to 1,000 mg daily was effective. Finally, consider maca root (1 g daily). Its B vitamins, potassium, and calcium work together to ease your body toward homeostasis. Maca is also known for its libido-lifting properties—and I don’t meet many menopausal women who would say no to that. TASNEEM BHATIA, MD, is medical director and founder of the Atlanta Center for Holistic & Integrative Medicine. Send your questions for Dr. Bhatia to askdrtaz@prevention.com. More from Prevention: Your Menopause Survival Guide
