Use yourbed onlyforsleepingGet up anddosomethinguntil you feeltiredDrink lots ofwater andempty yourbladderfrequentlyFree!Wear layeredclothingwhich can betaken off ifneededSplash yourface withcool water ortake a coolshowerAvoidcaffeine,alcohol, andtobacco inthe eveningSlow,deepbreathingUse awater-solublelubricantSleep incottonclothes anduse cottonsheetsPracticeguidedimageryWearcottonunderwearAvoidspicyfoodsAvoidnapsduring thedayDevelopa bedtimeroutineOffersupportgroupsPracticeyoga orothermeditationexercisesAvoidhotdaysAvoidstressDorelaxation ordeepbreathingexercisesUse yourbed onlyforsleepingGet up anddosomethinguntil you feeltiredDrink lots ofwater andempty yourbladderfrequentlyFree!Wear layeredclothingwhich can betaken off ifneededSplash yourface withcool water ortake a coolshowerAvoidcaffeine,alcohol, andtobacco inthe eveningSlow,deepbreathingUse awater-solublelubricantSleep incottonclothes anduse cottonsheetsPracticeguidedimageryWearcottonunderwearAvoidspicyfoodsAvoidnapsduring thedayDevelopa bedtimeroutineOffersupportgroupsPracticeyoga orothermeditationexercisesAvoidhotdaysAvoidstressDorelaxation ordeepbreathingexercises

Management of Menopausal Symptoms - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
  1. Use your bed only for sleeping
  2. Get up and do something until you feel tired
  3. Drink lots of water and empty your bladder frequently
  4. Free!
  5. Wear layered clothing which can be taken off if needed
  6. Splash your face with cool water or take a cool shower
  7. Avoid caffeine, alcohol, and tobacco in the evening
  8. Slow, deep breathing
  9. Use a water-soluble lubricant
  10. Sleep in cotton clothes and use cotton sheets
  11. Practice guided imagery
  12. Wear cotton underwear
  13. Avoid spicy foods
  14. Avoid naps during the day
  15. Develop a bedtime routine
  16. Offer support groups
  17. Practice yoga or other meditation exercises
  18. Avoid hot days
  19. Avoid stress
  20. Do relaxation or deep breathing exercises