Menopause-Related Symptoms vary from Changeswoman to woman.

Knowing what may occur, however, can help us navigate our way  through midlife with more ease. The chart below lists common  symptoms. The tips for managing symptoms come from other  women at midlife and from health care professionals. It's comforting  to know we're not alone.

PERIMENOPAUSE

6-8 years prior to end of  menstruation plus 1 year  after menopause.

Symptoms • Irregular periods • Change in menstrual flow • Irritability, mood changes • Hot flashes • Night sweats • Feelings of anxiety • Interrupted sleep

MENOPAUSE

End of menstruation.  Confirmed after 12 months without a period.

Symptoms • Menstrual periods cease • Vaginal dryness and  thinning of vaginal walls • Pain on intercourse • Increase in vaginal and  urinary tract infections • Urinary urgency, frequency and incontinence • Dry skin

MENOPAUSE

All the years  beyond menopause.

Symptoms • Increased risk of  heart disease, stroke,  osteoporosis, and cancer • Increased forgetfulness  and incidence of  Alzheimer's disease • Heart Disease and Stroke

Tips for Managing  Some Symptoms

Cool Those Hot Flashes and Night Sweats

• Drink plenty of water to help regulate your body temperature.
• Hold a cold glass of ice water  during a hot flash.
• Limit your intake of caffeine  (coffee, tea, cola) and alcohol.
• Avoid hot, spicy foods. They can sometimes trigger hot flashes.
• Wear layers of clothing to take off as needed.

Work Through Your Irritability

• Recognize that your feelings are normal.  Give yourself time to work through them.
• Give your spouse and children fair  warning if you're out of sorts. They'll learn to stay out of your way until  you feel better.
• Do something that makes you happy.
• Rest. You may just be tired (especially if  you're waking up with night sweats).

Getting Forgetful?

• Make lists. Leave yourself notes.
• Put your keys, sunglasses, etc. in the same place every day.
• Forget names Practice word association and other memory tricks.

What About Incontinence?

• Limit your intake of salt and caffeine.
• Do Kegel exercises. These are simple exercises that help strengthen the pelvic muscles, thus providing more support for the bladder and urethra. If you're unsure which muscles these are, next time you urinate, stop the flow, then release it again. The muscles that you need to control urine flow are the same ones you need to exercise. The stop-and-start movement is called a Kegel exercise. Do Kegels sitting, standing or lying down. Tighten your muscles for 6 to 10 seconds. Relax them for 3 seconds. Repeat 10 to 20 times. Aim for 100 Kegels a day.
• Ask your doctor about medications,  ?special devices, biofeedback and treatments.