Menopause Articles

Cheat Sheet / Updated 03-27-2016

Menopause is a natural and inevitable stage in every woman's life, but not all women understand it. Become familiar with the three stages of menopause (and what comes before it); recognize the signs that menopause is approaching; know what to do about hot flashes; and get savvy about getting through menopause.

Article / Updated 03-26-2016

Menstruation and menopause are well-known biological milestones in a female’s life. Contrary to popular thinking, menopause is not the period of months or years when a woman is “going through the change.” This timeframe is called perimenopause. Menopause is an actual date in time. Specifically, it’s the 12-month anniversary of a woman’s last menstrual period. When that day arrives, a woman has reached menopause. During perimenopause, a woman’s ovaries begin to slow down in preparation for the day when there are no more eggs left to release. The process, which can take last anywhere from a year or two to nearly a decade, causes erratic fluctuations in the levels of estrogen and progesterone. This hormonal instability is the cause of many of the physiological changes midlife women experience. Common perimenopause symptoms include irregular periods, hot flashes, mood swings, insomnia, and vaginal dryness. Some women glide through perimenopause with hardly a symptom. Other women are plagued by a mountain of misery. Most fall somewhere in between. Whether your change of life is great or small, here are some remedies to consider that can help make the transition easier. Oral contraceptives: Nearly 90 percent of perimenopausal women experience a change in their menstrual cycle. Periods can become heavier or lighter, more or less frequent, and longer or shorter in duration. Oral contraceptives can provide just enough additional hormones to regulate periods. Additionally, the use of oral contraceptives has been shown to reduce hot flashes and lessen vaginal dryness. Progestin therapy: For women who don’t want to take oral contraceptives but are most concerned with stabilizing their menstrual cycle, progestin is a viable alternative. This synthetic form of progesterone can lighten heavy periods. However, progestin alone won’t relieve hot flashes or vaginal dryness. Endometrial ablation: Women suffering from very heavy or frequent periods can also consider endometrial ablation. This procedure actually destroys the lining of the uterus so that period flow is either lessened or eliminated. If you’re periods have become very heavy, last more than a week, or occur more than every three weeks, you can’t assume it’s perimenopause. You need to talk with your doctor to rule out the possibility that your abnormal bleeding is caused by a disease or illness. Vaginal lubricants: The natural drop in estrogen levels during perimenopause can cause uncomfortable vaginal dryness and interfere with sexual pleasure. Supplementing the body’s waning level of estrogen with oral contraceptives can help, but there are also many vaginal lubricants on the market. These come in water soluble, gel, and even vaginal suppository forms and can be readily purchased at drug, grocery, and discount department store chains. Diet: If you’re among the 75 percent of perimenopausal women who experience hot flashes, you may want to take note of what you ate or drank before the hot flash occurred. Alcohol and caffeine are known triggers. Hot beverages and spicy foods are also thought to be instigators. In addition, our metabolism slows as we age, which is why so many women in perimenopause start to put on extra pounds. Middle age women who want to make sure they look and feel their best in spite of their changing hormones, need to eat a healthy diet low in animal fats and high in whole grains, vegetables, and fruits. Poor diet has been linked to many diseases that tend to develop in middle age, including heart disease, high blood pressure, and cancer. Exercise: Midlife women can’t get enough of this good cardiovascular stuff. Thirty minutes of moderate cardio exercise, such as walking or bicycling, on most days of the week can help ease perimenopausal insomnia and mood swings. Less strenuous activities such as yoga or Tai Chi help relieve the stress that can exacerbate sleep and mood disturbances. Antidepressants/Therapy: Although midlife hormone changes don’t cause depression, women who have a history of depressive episodes may find their depression returns with perimenopause. If so, it’s important for the woman to talk with her doctor about the possibility of taking antidepressants to relieve her symptoms. Also, perimenopause can coincide with a lot of changes in a woman’s life that have nothing to do with hormones. Aging parents, children leaving home, later-in-life pregnancy, divorce, remarriage, and career change are some of the many stressors that come with the onset of middle age. A woman may find she needs the help of a therapist to navigate through the many transitions that are a natural part of growing older. Wardrobe changes: Some women experience hot flashes that come on with such ferocity they find themselves drenched in sweat. Any woman plagued by these soakings should consider switching to breathable, lose fitting, lighter weight clothing that’s made of absorbent fibers like cotton. This can be especially important at bedtime if the woman is prone to hot flashes during sleep (commonly called night sweats). Once a woman reaches menopause, most perimenopause symptoms will subside.

Article / Updated 03-26-2016

Before you enter the three stages of menopause, you are in premenopause — literally, "before menopause." (Premenopausal women show no symptoms of menopause: periods are normal and regular, and hormone levels are steady.) The first of the three stages of menopause is perimenopause, then menopause, and, finally, postmenopause: Perimenopause: Literally, "around menopause." The years before menopause when hormones fluctuate and periods are irregular. Perimenopause can last up to 10 years before periods stop, but normally the symptoms last only four or five years. Menopause: Technically, menopause begins a year after the last menstrual period and indicates the end of your reproductive ability. Surgical menopause or induced menopause occurs when a woman's ovaries are surgically removed. Premature menopause occurs when you experience menopause at an unusually early age (like in your thirties). Premature menopause leaves you at risk of osteoporosis and higher cholesterol fairly early in life. Postmenopause: The years after menopause when the ovaries are no longer functioning. This is the time when health conditions associated with long periods of low estrogen (osteoporosis and cardiovascular disease) are your top concern.

Article / Updated 03-26-2016

Some women breeze through menopause without realizing it's upon them; others are not so lucky. Here are five tips for making the journey through menopause easier. Recognize that menopause is a natural transition, just like puberty. Fortunately, with a few more years under your belt, you are in a better position to ride out the storm of hormonal upheavals this time. Realize that menopause is a time of change, not only with your body, but also with your life. Find some good doctors, namely an internist and gynecologist. Make sure that you have good two-way communication (that means you and your doctor listen to each other, and that you feel comfortable with your doctor's advice). Re-evaluate your lifestyle. Your body is less forgiving now and lets you know if you continue with those bad habits you enjoy. You need to have a healthy diet, maintain a healthy weight, exercise regularly (at least five times a week), avoid smoking, and get enough sleep. Get an annual gynecology exam (with your gynecologist) and an annual physical exam (with your internist). Track any symptoms you have (both physical and mental) and discuss these with your doctor. Have patience with yourself. Find a way to relax and reduce your stress. Stress intensifies many menopausal symptoms and lowers your body's immunity to disease. Take time out for yourself to visit friends, join a yoga class, go for a walk, or do community service — just do something that makes you feel good about yourself.

Article / Updated 03-26-2016

Menopausal women often experience hot flashes where a sudden, intense wave of heat overcomes them. Follow these pointers for reducing hot flashes and their effects: Exercise regularly. Only one in 20 women who exercise regularly experience hot flashes. Of women who don't exercise, one in four experience hot flashes. Turn on the ceiling fan or throw back the blanket at night to avoid waking up with night sweats. Instead of using one heavy blanket or duvet, use a sheet and several thin blankets; remove or add layers as needed. Avoid caffeine and alcohol and watch those spicy foods and hot drinks. These can trigger hot flashes at the dinner table. Reduce your stress level by exercising or practicing relaxation techniques. Dress in layers so you can peel down when you're "flashing" and cover back up when you cool off.

Article / Updated 03-26-2016

Most women begin experiencing menopause symptoms, which are the result of hormones getting out of balance, while they're still having periods. If you experience any or all of the following symptoms, check with your doctor — you may be approaching the change. Dry skin or hair Fuzzy thinking (difficulty concentrating) Heart flutters (rapid heartbeats) Hot flashes (also called hot flushes) Insomnia or interrupted sleep Irregular periods Irritability Memory lapses Mood swings Urinary problems (frequent urination or incontinence) Vaginal dryness