How can I reduce lasting menopausal symptoms?

A mature woman experiencing a hot flash.

Q. I had my last menstrual period four years ago, but I'm still having hot flashes and night sweats. Is this normal, and is there anything other than hormones that might alleviate my symptoms?

A. Unfortunately, while menopausal symptoms are short-lived for many women, others can have symptoms for years after their menstrual cycles have stopped. These may include heart palpitations, vaginal dryness, night sweats, hot flashes, sleep disruptions, and mood disorders, such as depression and anxiety.

There are some nonhormonal approaches that might help. Some of the best options for hot flashes and night sweats are those that help keep you cool. These include dressing in layers, so you can quickly remove clothing to adjust your body temperature; keeping a small fan nearby that can be flipped on as needed; using cool-water compresses on your skin; keeping your bedroom at a lower temperature at night; and wearing light clothing to bed (ideally made of fabrics designed to wick away moisture). In addition, try to get regular exercise. It's been shown to reduce menopausal symptoms over all, and it may help to improve your sleep quality. Also, be sure to speak with your doctor. She may be able to offer you some additional treatment options and can also rule out other conditions that might be causing the problems you are experiencing.

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About the Authors

Toni Golen, MD, Editor in Chief, Harvard Women's Health Watch; Editorial Advisory Board Member, 天博体育 Publishing; Contributor

Dr. Toni Golen is a physician specializing in obstetrics and gynecology, practicing in Boston. Dr. Golen completed her residency training at George Washington University Medical Center in 1995, and is an associate professor at Harvard Medical … See Full Bio

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Hope Ricciotti, MD, Editor at Large, Harvard Women's Health Watch

Dr. Hope A. Ricciotti is Editor at Large of Harvard Women’s Health Watch. She is an associate professor of obstetrics, gynecology, and reproductive biology at Harvard Medical School, and leads the department of obstetrics, gynecology, and … See Full Bio

View all posts by Hope Ricciotti, MD

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Menopause and Perimenopause: Taking charge of the transition

Perimenopause is the long transition that precedes menopause. During this stage, your periods may become irregular and you may experience hot flashes and other changes.There are many things you can do to get through “the change” in the best shape possible. This guide will help you better understand the biological factors that underlie perimenopause and menopause and the symptoms you may experience. We’ll provide options on how to manage this change and offer advice about steps you can take now to ensure your long-term health.

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