Managing Menopause

What is Menopause?

Menopause is a natural part of aging for women, and technically occurs when a woman has been period free for 12 months. Before the 12 months a woman is considered to be peri-menopausal and after the 12 months considered to be post-menopausal. Perimenopause is usually the time when women have more symptoms due to sporadic changes in hormone levels.

What are the symptoms of menopause?

Every woman’s experience is unique but the classic and common symptoms are:

• Irregular periods or cycle length changes
• Hot flashes or night sweats
• Fatigue
• Changes in memory, mood, and cognition
• Sleep disturbances
• Bladder changes- increase in frequency and increased bladder infections
• Vaginal changes (such as dryness and soreness) and decreased sex drive

What can I do to keep healthy and minimize menopause symptoms?

Quit Smoking – Smoking negatively impacts every symptom of menopause. Smokers have higher rates of vaginal atrophy, hot flashes and osteoporosis

Exercise – improves mood, can reduce bladder changes; weight bearing exercises can reduce bone density loss

Stress reduction –deep breathing, yoga, psychological support/therapy

Good Sleep Hygiene – use bedroom for sleeping and intimacy only, turn off cell phones and television, keep bedroom cool and dark.

Calcium and Vitamin D Supplementation – Calcium 1000mg daily for women under 50 years of age and 1,200mg for women over 50 years is recommended. Vitamin D recommendations range from 800IU up to 2000IU daily.

Kegel exercises – strengthen pelvic floor, stimulate blood flow to the vagina. Ask your physician or pharmacist for further directions on how to perform these exercises.

Natural Health Products to minimize Menopause Symptoms

Soy Isoflavones – have estrogen-like activity that can help decrease hot flashes and night sweats. Take for 12 weeks to see full effect, or can obtain from food sources.

Vitex – use for PMS symptoms such as bloating, breast tenderness, constipation, irritability, depressed mood or mood alterations, anger, and headache in some women

Hot Flash Eliminator® – homeopathic product shown to decrease hot flashes in menopausal women without any estrogen-like activity, so women with a breast cancer history can feel safe using this.

Remifemin® (Black Cohosh) – specific extract from the Black Cohosh plant that can help decrease cramping, PMS, hot flash and night sweats.

Evening Primrose Oil – can help reduce breast pain or tenderness associated with menopause. Has not been shown to help with any other menopausal symptoms.

Sage – may help reduce hot flashes by up to 64%. Avoid if history of high blood pressure.

*Always check with your healthcare provider before starting any supplements

Other Options?

For some women, prescription hormone therapy, both oral and topical, are necessary to help improve cardiovascular risks, sleep disturbances, bladder and vaginal changes. Other various prescription treatments can be utilized to help with mood, hot flashes and sleep disturbances. Speak with your physician to see if these are an option for you.