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Men’s Mini Course for Understanding Menopause

This Men’s Course for Understanding Menopause is meant to assist any man that is in a relationship with a woman and wants to be able to assist her through the different stages of menopause which can be a trying time for her. Not only can it be difficult for the woman, but it can take its toll on the relationship, but it doesn’t have to be that way.

Throughout any relationship between a man and a woman, they experience many journeys together. Some of these are positive and others which are negative. They have their ups and downs along with their agreements and disagreements.

Over the years of a relationship, each person goes through different transitions that can affect the relationship and really put it through many tests. Menopause for the woman is a transition in her life where changes are taking place in her body and she needs support while dealing with this.

What You Are Going to Learn In this Mini Course for Understanding Menopause

This mini-course is meant to arm you with the knowledge about menopause so that you and your partner can enter this stage of her life together. You should be able to go through its transitions without it having a negative impact on your relationship. You will learn about…..

• Why you as a man need to have this knowledge so you know what is happening.
• You will be given an overview as to what menopause is and what is physically taking place in your partner’s body.
• There is a section that fully explains what your partner is feeling both physically and mentally while these changes are taking place.
• When finished with this mini course you will have a greater insight as to how your partner is reacting to the changes she is experiencing.
• Your partner’s time of menopause is going to affect you and the information here will help you to recognize how this is affecting you.
• You will need to develop some coping skills and there is a section here to help you with that.
• Learning to deal with the effects of menopause separately is important, but just as important is learning how to work through it together, and this outline will help you learn how to do this.

These are the objectives of this course with the main goal being to create an understanding in you that menopause is a natural part of life and it is not something that you have to fear in regards to it being detrimental to your relationship.

In fact, with the new knowledge that you will have gained from here, you should be able to go through menopause with your spouse in a much more positive manner than you would have before learning about this.

PART ONE

Why Men Need to Understand Menopause

Most men do realize that their spouse will at some point in time have to deal with menopause. A lot of guys don’t have much more understanding beyond that. Some are aware that it does cause changes in mood.

It is not uncommon to hear a male joke when their partner is in a bad mood that it’s just because they are going through menopause. This comment is made in general and most of the men making it don’t have any idea as to whether this is actually true. This type of joke has become a common one because one of the main symptoms of menopause for the woman can be mood swings.

It is really important to understand what menopause is in order for the man to be able to fully support his wife. When becoming knowledgeable in this segment of a woman’s life it will allow the man to recognize the signs and symptoms of it. A lot of women don’t recognize when they are first starting into menopause, but they do know they are experiencing some changes and they often will not talk about this.

The importance of men having an understanding of what menopause is has been recognized in the health industry to the point where there are being some studies done as to the importance of men understanding menopause.

What is Menopause?

Menopause is not a disease or a condition. It is a transition that a woman’s body goes through which brings the end to her reproductive years.

Two important components of a woman’s reproductive system are comprised of her uterus and two ovaries. The eggs needed for reproductive are stored in the ovaries.

Productive Years

Prior to menopause, approx. every month or so a woman’s body goes through what is called a follicular phase. This is where her body is preparing for a pregnancy. The uterus lining begins to thicken for this event. The ovary prepares to release an egg and if that egg becomes fertilized with a male sperm it can attach to the uterus lining and a pregnancy has begun.

If no fertilization with a male sperm occurs then there is no implantation of the egg and the thickened lining now turns to blood which is ejected from the body which is the menstrual period. This cycle then begins all over again.

Menopause Years

Beginning around the late 30’s for the average woman the egg production begins to slow down and some hormone changes begin to take place. Subtle menopause symptoms may begin and the menstrual cycles may not be as long.

Between the late 30’s to early 50’s

The menstrual cycles become sporadic to where they eventually stop all together. This process can take anywhere from two to eight years.

 

PART TWO

What Do Women Experience When Going Through Menopause?

The woman’s reproductive system is governed by hormones. The two main hormones are estrogen and progesterone. During the course of menopause, these hormones rise and fall. When this is happening it is creating many of the menopause symptoms that some women have to deal with. Not every woman will experience every symptom, and the ones they do have will vary in intensity.

Menopause symptoms include…

• Hot flashes
• Vaginal dryness and/or thinning or inflammation
• Discomfort during intercourse
• Lack of interest in sex
• Increased need to urinate or not being able to hold urine
• Urinary tract infections
• Sleep disturbances
• Changes in skin and hair
• Mood swings
• Depression

 

How Do They React?

With such a long list of potential symptoms to have to deal with it is understandable why the menopause years can be rough for some women. It is also easy to see how any of these symptoms could have an impact on a relationship.

Just as every woman experiences a variety of these symptoms in varying intensities they also each react to them in their own way.

There are some women who are able to recognize these symptoms quickly and know they are part of menopause. For those that don’t, they often become frightened about them. When they are experiencing the physical symptoms they may be fearful that something is physically wrong with them. Then they become agitated and frustrated because some of the symptoms are hindering their lifestyle. They may not be open to discussing these experiences with you as their partner, because they don’t understand them either.

For some women, they don’t have any significant experience with the physical symptoms but are being subjected to those that are having a mental effect. For example, they find they can’t sleep well at night. Or, they just aren’t interested in a sexual relationship with you anymore. Then they may find themselves becoming sad or irritated and they cannot find justification for this.

When these types of mental symptoms begin to occur many women begin to question themselves as to why it is happening? They may start to wonder if they are not happy in their relationship with you anymore but they don’t know why this would be the case. This is emotionally exhausting for your partner. For you no doubt you are beginning to recognize some emotional changes in your partner and it is just as unsettling for you.

 

PART THREE

What is the Negative Impact on Men?

Whether you realize it or not you are going to feel some of the impact from the menopause that your partner is going through. Again to what degree will depend on what your spouse is experiencing.

Impaired Sexual Relationship

You may find that your spouse is not as interested in sex. This can be as a result of several of the physical menopausal symptoms that she is experiencing. If she is dealing with vaginal discomfort or urinary tract infections it is understandable why she would not want to have sex with you.

Then from the emotional standpoint, she may be dealing with a decline in libido as a result of the fluctuation in her hormones. In addition to this, if she is dealing with mood swings and depression then she is not in a good mental state for a sexual relationship.

All of these symptoms are going to have an impact on you. From your standpoint, your partner is still the same as she has always been. You still have that same desire to be sexually active with her, yet she is rejecting you. This has a big emotional impact on you.

Decreased Socialization

You may find that your partner is no longer interested in going out to social events with you. This can be very difficult on your relationship particularly if in the past you have been used to socializing and enjoying the company of others with your partner.

If she is experiencing hot flashes these are very distressing and embarrassing for her. She may not want to have to deal with this in a public setting. Also, she may be dealing with changes in her skin and hair so she doesn’t feel as attractive anymore, and doesn’t want to be seen in public as much. Then again there is also the mood swings which includes sadness and she just doesn’t feel like being in a crowd of happy people.

For you, this is very difficult. You may end up having to make excuses as to why you are not attending social functions. Or, it may end up where you have to attend them alone. This puts you in an uncomfortable situation where you now feel that you have to make excuses for your partner. Again, another strain on your relationship.

How Can You Cope?

All too often the challenges that menopause brings to the men in a loving relationship go unnoticed. Many times men are accused of being insensitive to their partner’s needs during this time. It is not uncommon for relationships to come to an end during the menopause years, simply because the negative aspect of this transition in the woman’s life has placed a heavy burden on the partnership.

You will be able to cope much better now that you have a better understanding of what is happening to your partner.

Without this knowledge, you may have taken the side effects of the menopause personally. Meaning, that when your partner didn’t want to have sex with you that you were thinking it was because of you.  You may be trying to think of something you may have done or the fear that she no longer found you sexually appealing. This creates feelings of rejection. Now that you know it is not you as the cause, you can be more understanding and compassionate about the situation.

Frustration is another emotion that you may have to deal with. Not understanding why your partner no longer wants to socialize may lead you to think that you are no longer compatible with each other. Yet up until now, you had no idea as to why. Knowing that there are valid reasons as to why your partner does not want to socialize will help to reduce the frustration and you won’t have to deal with this as much.

PART FOUR

How Can You and Your Spouse Work Through Menopause Together?

One of the most successful ways of being able to get through menopause as a couple is to work through it jointly. Two to eight years of having to deal with this may seem like a long time. However, with you both focusing on a proper it can be a life’s transition that has a minimal negative impact, and in fact, can even strengthen your relationship.

Communication

Communication about the situation is going to be your best tool for working through menopause. You as the male may have to be the one that takes the lead in the beginning. Remember, your spouse is going through some emotional challenges. You need to encourage her to talk about what she is feeling both physically and mentally. Although you have no control over her physical symptoms just having someone that she can talk to about them is going to give her real support.

Patience

Patience is going to be something else that you need to practice. Your spouse will be dealing with mood swings and some of which will cause her to become agitated or irritated easily. During these episodes, you may have to just bite your tongue if she is being unreasonable. During these times look for ways that you can diffuse the situation. It may mean just suggesting you go for a walk or do something that you enjoy together.

Recognition

It is going to take extra effort on your part to make sure that you verbally express recognition and appreciation for your spouse. During this time she may be dealing with a lot of mixed emotions. Just the fact that she can no longer have children could be having a negative impact on her.

Recognize the fact that she is noticing changes in her appearance. Here is where some extra compliments will really go a long way in boosting her morale and make her feel good about herself.

Education

It could very well be that you are now more educated concerning menopause than what your spouse is. If you suspect this to be the case then encourage her to seek out her own studies about menopause. If she has a better understanding of what is happening with her body she will be able to deal with it much easier.

Change of Lifestyle

It may be that you will need to change your lifestyle in some small ways to help accommodate this transition. If socializing is an issue because of the menopause symptoms, then alternatives may need to be considered. Instead of going out in public with friends and family you may have to arrange for more outings that include just the two of you. This way she still gets a break from her normal routine without the pressure of having to deal and explain some of her physical menopause symptoms to others.

Understand Each Other’s Needs

Make sure you plan for both of you to have your own space. Take some time where you can be away from each other to give yourselves a break, and the opportunity to deal with any of the stress that may be present.

Hopefully, this small mini-course will help you go through the menopause transition with your partner in a much more productive and rewarding way.

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The Best Diet Moves for Dealing with Oncoming Perimenopause

Tips on Slimming Down, Controlling Mood Swings and Staying healthy before Perimenopause

As women, most of us have probably tried out several diets throughout our lives, maybe even dozens, with good, mixed or even poor results. A quick online search suggests a typical woman attempts dozens upon dozens of diets before even reaching age 45, while other studies show that a woman might dedicate years of her life just trying to lose weight.

It’s not hard to see why. Magazines and movies glamorize slim women, no matter their age. Even some of the aging starlets in Hollywood seem ageless, whether as a result of photo shopping or reality.

No doubt the quest to look and feel good starts early in life. As a younger woman, maybe we dieted to look better in a swimsuit, leading up to a big occasion like our wedding or simply to fit into that favorite pair of jeans.

Like many other women out there, maybe we battled the typical “freshman 15” in college, or simply worried about gaining weight as we aged and had children. Even the so-called “lucky” women who probably never really had to worry about their weight early in life occasionally dieted, maybe just to feel better about themselves or simply about the size currently hanging in their closet.

But as we age, our diet becomes less about simply losing weight and inches and more about preparing ourselves to handle life changes. As we reach the age of menopause, our bodies are already starting to go through a change, one that we can’t exactly prevent, but we can better manage if we know how.

Understanding Perimenopause

Perimenopause is the name given to the time when our bodies start making the transition to menopause, and there’s not one magic age where it begins in every woman. While some of us may first see the signs in our mid-30s, others may start to notice some changes happening in our 40s. It may begin simple enough, perhaps just by stepping on the scale.

Weight Gain

It’s not unusual for you to put on about a pound every year during your 40s and 50s. While hormones aren’t completely to blame, hormonal changes do affect WHERE we gain weight, specifically in our middle section.

Although it’s not uncommon to see weight gain in the time leading up to and around perimenopause, it doesn’t have to be every woman’s reality. It’s still possible to maintain weight later in life or even hit an ideal weight range during the coming years, but it takes some effort.

If a woman happens to be more than a few pounds too heavy right now, losing weight can help with declining hormones and help minimize future menopausal symptoms, such as hot flashes.

That’s why exercise is part of the key, too, so I recommend staying active and eating well.

It could be as easy as:

• Taking a brisk walk
• Light exercise while watching TV at home

Some experts point to a rise in the risk of breast cancer and other health issues after menopause as a real reason to entice overweight women to lose weight and begin diets.

Risk of heart disease

In addition, the risk of heart disease increases as we age, most prevalent after menopause. Making changes earlier, however, can only help you later in life.

How to Make the Change

• Eat those fruits & veggies
• Say no to processed foods
• Choose healthy fats

Making the change to be healthier and happier during this time of change really isn’t as hard as it sounds. Take these 3 suggestions:

1. Fruits & veggies

I know I’ve probably heard all my life to eat fruits and veggies, and it’s now more important than ever!

Some studies have found that naturally occurring minerals in certain fruits and veggies may actually increase a woman’s estrogen levels. A reduction of estrogen during both perimenopause and menopause tells your body to start storing fat, causing weight gain.

Good fruits and vegetables in a diet can help, plus they’ve also been shown to help with things like night sweats and hot flashes, symptoms many women during this time eventually experience.

2. X out Processed food

Another great idea is to cut processed foods out of a diet as much as possible. Some experts suggest shopping the perimeter of the grocery store for the healthiest options.

That’s where I find things like fresh produce and even lean cuts of meat. It’s going up and down the aisles of the store that will produce some of the least healthy options, including many foods found in bottles, jars and cans.

While this doesn’t mean an occasional break from a diet with a less healthy food option, certainly I wouldn’t suggest making it a habit. When a woman eats healthier she just feels better, and that’s good news no matter which stage of life you are currently in.

3. Healthy fats

It may be easy to spot unhealthy, fatty food. It’s often the food full of sugar, trans fats and saturated fats. Healthy fats, on the other hand, come from things like whole grain pasta and produce.

When a woman eats trans fats it affects her good and bad cholesterol, with some studies showing it can also impact the ability to concentrate and even lead to memory loss. Because these two things are sometimes symptoms of actual menopause, replacing foods such as baked goods, fast food and butter with healthier alternatives is key.

Instead, choose:

• Canola oil
• Olive oil
• Fish

While a diet may be the last thing on your mind as you begin dealing with typical menopausal symptoms, such as sleep problems and even hot flashes, it turns out a change in diet may just be exactly what you need.

Unlike your younger years, the advantage of a good diet in this stage of a life is not necessarily simply to shed unwanted pounds, but rather to help your body prepare for entering the next phase of life, and set yourself up for better long-term health as you age.

What to Add to a Diet

That’s why certain foods are so great to add to a diet as soon as possible.

Things like:

• Calcium
• Fiber
• Omega-3 fatty acids
• Iron
• Protein

Let’s break this down even more with some real options when it comes to changing up a diet.

Calcium

Foods high in calcium are not only good for a woman during all stages of life, but that becomes especially true during perimenopause. That’s because good bone health is essential as we age.

The problem that many of us deal with in aging is the increased problem of osteoporosis. When a woman hits the perimenopause stage, it’s a good idea to take more calcium, with recommendations of up to 1,200 mg each day after turning age 50.

Take this example:

1 cup low-fat milk + one 8oz yogurt + one latte=about 1,100 mg calcium

Add in some supplements and a woman meets the recommendation.

The reasoning is clear. Your bones simply quit absorbing calcium when you lose estrogen, and that happens around menopause.

When it comes to dairy, go for low-fat foods. While they have about the same amount of calcium as dairy items that aren’t low fat, they’re packed with fewer calories.

Even without drinking milk, there are all kinds of ways to get more calcium into a diet. Along with traditional dairy products, try:

• Broccoli
• Legumes
• Sardines
• Canned salmon

Vitamin D is important too, but it’s important that you speak with your doctor about what’s right for your individual needs.

Fiber

While it’s not exactly the most glamorous choice out there, fiber is also increasingly important as women age. Unfortunately, women likely notice their metabolism slowing down, especially about this time, making it even tougher to lose weight, no matter how often you hit the gym or hit the pavement trying to work off the extra pounds.

The thing about fiber is that it can help keep you from craving more food, especially the food that’s not so healthy, by making you feel full for a longer period of time.

Fiber-rich food doesn’t have to be tasteless. In fact, veggies and fruits are a great place to start. By adding more of these fiber-rich foods to a diet you are already off to a great start. Another option is beans or whole grains, which are additionally good sources of fiber.

To prevent confusion, check labels! Traditionally, more processed foods contain LESS fiber, giving yet another good reason to avoid junk food and instead choose more pure foods, with more to offer in terms of good health.

Omega-3 fatty acids

Unfortunately, approaching perimenopause also means increased depression. It’s a fact of life that women sometimes have to deal with, but luckily certain foods can help.

Omega-3 fatty acids are known to help with improving a person’s mood and with decreased inflammation. Because they’re also sometimes linked to decreased depression, they make a good choice for women entering, or soon to enter, the perimenopausal stage of life.

I already like fish, so it’s fairly easy to incorporate omega-3 fatty acids into my diet. A good recommendation is to try for two servings of fatty fish per week, each about four ounces.

Meal suggestions:

• Salmon
• Tuna
• Sardines
• Bluefish
• Mackerel
• Barramundi

Snack suggestions:

• 1oz walnuts

If this doesn’t seem like a possibility, I suggest trying fish oil supplements; but you should speak with your doctor first. Some credit flaxseed oil, too, for helping with irritability and mood swings.

Iron

While some may claim it can’t hurt to pump a little iron as a person ages, real iron is a safe bet when it comes to entering perimenopause.

Recommendations include adding in iron-rich foods to a diet each and every day, with at least three servings. If there’s confusion about where to start, try these suggestions:

1. Poultry
2. Fish
3. Lean red meat
4. Leafy green veggies
5. Eggs
6. Enriched grain
7. Nuts

Protein

Finally, protein is great for helping maintain muscle mass as we age and approach perimenopause and even menopause.

A great idea is to incorporate protein into all daily meals, and even into a snack during the day. For instance, try putting baked chicken or salmon on a salad, top toast with peanut butter, or make beans part of an entrée or even a side dish.

Great ways to mix protein into a diet include:

• Lentils
• Eggs
• Nuts
• Beans

Not only can foods such as lentils and beans help you handle mood swings, but also since they’re low in calories they’re a great way to help get a handle on healthy body weight during your 40s and 50s.

Try these foods:

• Lentil soup
• 3-bean chili

What about Soy?

Some research also looks at adding in soy to a diet, due to the phytoestrogens found in soybeans.

They are natural plant compounds that some experts believe have the ability to mimic a woman’s estrogen, with the possible benefit of helping a woman’s body deal with the loss of estrogen during perimenopause.

Whether helping a woman handle hot flashes or helping her body protect against the problem of bone loss, bringing two to three servings of soy into a diet each day may be a great idea.

Snack suggestions:

Edamame

½ cup roasted soy nuts

Meal additions:

½ cup tofu

Soy milk

Like with anything, though, its best for you to keep your own doctor in the loop when it comes to your diet, as some people with a history of estrogen-sensitive cancers may not benefit from adding soy.

What to Limit from a Diet

So, now that it’s clear what a diet needs approaching perimenopause, how about looking at all of the foods to start eliminating from a diet. The list isn’t all that surprising, for many of the food items are not necessarily good for anyone, no matter their stage of life.

Limit these things from a diet:

• Caffeine
• Highly refined carbs
• Saturated fats

Caffeine

Let’s start with one of the most common things that many women turn to, I’m talking about caffeine. Whether grabbing a soft drink to stay awake during a test as a teenager or using a cup of coffee to jumpstart the day as a grown-up and make it through years of sleep deprivation, now is absolutely not the time to use caffeine as a crutch on a daily basis.

The problem with caffeine is that as a woman approaches, or even enters, perimenopause, it can exaggerate some of the most uncomfortable hormonal symptoms. That’s why it’s a good idea to limit caffeine as you approach this time of life.

Sugar can do the same thing, making it even worse to grab a can of soda on the go. While a glass of wine sounds pretty good now and then, remember that alcohol, as well, can exaggerate symptoms, so use it in moderation.

Mix any of these things with stress and it can lead to an overflowing of emotions and make it feel like you’re stuck on an emotional rollercoaster.

While it’s common to think a little alcohol helps take the edge off and settles down nerves, you may find it actually exaggerates the edginess you feel the very next day.

 Highly refined carbs

I know I came across a diet or two in my younger years that banned white breads and pasta, but as you age it becomes even more important to limit highly refined carbohydrates.

To understand why you need to consider that these types of foods lead to constant cravings and even blood sugar spikes. To help a body out, instead think substitution!

Substitution Ideas

Whole grain brown rice instead of white rice

Remember, too, that baked goods may taste good, but they are seldom good for you.

Saturated fats

While fish can be a great addition to a diet, saturated fats originating from meat and even dairy products can be just the opposite. In reality, saturated fats may lead to an increase in the risk of heart disease.

To get around the problems associated with saturated fats look for plant-based fats whenever possible.

 

Ready to Begin?

When approaching perimenopause it’s important to act quickly in order to give your body the tools it needs to handle the major changes likely coming in life. That’s why it’s so important to begin the path sooner than later to a healthier, happier life.

Remember to:

• Increase calcium
• Put more fiber in a diet
• Add iron & protein

When doing these things, a body will feel and look better, and that can only help as you age.

Of course, a woman should also try to:

• Limit sugar and caffeine
• Cut out saturated fats
• Ditch processed foods

When making these types of changes in a diet, you will certainly be in a better position to handle mood swings and combat weight gain as time goes on, and you approach perimenopause, the next major step and stage of your life.