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Taking Control of The Common Fears of Menopause

Not Knowing What To Expect

One of the most common fears about menopause is simply fearing the unknown. Chances are you have heard other women talk about their menopause experiences. Some of what they said may have been downright frightening. Comments like….

“ I thought I was going crazy”

“ I was always sad and crying a lot”

“I felt like I hated the whole world”

“I was sure something was seriously wrong with me”

These are just a few of many examples. They are all pretty scary. Nobody wants to feel this way. Yet, you know that you are definitely going to experience menopause. Does this mean you are going to feel this way too?

Some of these women did not fully understand the symptoms of menopause. This is what lead them to feel the way they did. If you take the time to educate yourself about menopause you can avoid a lot of these feelings as described.

There are a lot of symptoms that come with menopause. It doesn’t mean that you will get every one of them. Also, you may not get them as severe as what some other women do.

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The Relationships of Common Diseases and Menopause

There is no question that menopause certainly does cause a change of life for women. It does bring with it some new challenges that have to be dealt with. What these challenges are will vary from one woman to another.  It is suspected that some menopausal women may be at risk for some diseases. As a woman who is going to deal with menopause or already is, you need to be aware of what some of these are.

Looking at High Risk Realistically

A lot of women have different fears when it comes to menopause. One of these is being put at higher risk for some types of diseases. It is normal to fear disease. There are times where the potential risk increase in menopause is over-played. It has to be remembered that menopause and age are related to each other. It is commonly accepted that when people age they are more at risk for some diseases. What this means is making sure that extra precautions are put in place.

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20 Symptoms of Menopause

Have you been wondering about what happens in menopause? Are you looking for strategies for coping with menopause and its symptoms? Here is a guide to some of the most common menopause symptoms and suggestions for coping with them.

1. Changes in Periods

Changes in the menstrual cycle are among the most common and widely recognized symptoms of approaching menopause. Menstrual cycle changes may start several years before a woman’s periods ultimately stop. During this period of perimenopause, periods can be unpredictable. It is most common for periods to start coming closer together and be heavier than they had been before.

What causes menstrual changes? Fluctuations in estrogen levels.

What to do about it.

• Be prepared. Don’t let an “early” period catch you off guard. Always carry tampons or pads with you.
• Keep a menstrual calendar. Even though keeping a calendar won’t precisely predict when your next period will start, it may provide you with information to help you feel more secure. If you know you’re on day 12 of your cycle, you’ll know you probably don’t need to worry so much about your period starting. On the other hand, if you’re on day 23 and your periods have been coming every 25 to 28 days, you’ll know to be more vigilant.
• Get an app. There are several free apps available on iOS and Android platforms, geared toward tracking perimenopausal symptoms and periods. Some of them alert you that your period will be starting soon. Others provide a daily update as to where you are in your cycle.
• If your periods are completely out-of-control and having a significant impact on your life, seek care from your health care provider.

2. Hot Flashes

You find yourself sitting in an important meeting, in a comfortably air-conditioned room. Everyone around you is focused on the topic at hand when your chest and face start to feel flushed, and you break out in a sweat. Ugh. Hot flashes usually start during the last few years of perimenopause. It used to be thought that hot flashes stopped after a woman’s last period. We have since learned that many women continue to have hot flashes after menopause – sometimes for as long as 10 or more years after menopause.

What causes hot flashes? We aren’t entirely sure, but hope to have an answer soon.

What to do about it.

• Stop smoking. Smokers tend to have hot flashes for a longer period of time than non-smokers.
• Limit how much alcohol you drink, or, better yet, stop drinking entirely. Alcohol is a hot flash trigger for many women. The same goes for caffeine, hot drinks and spicy foods.
• Exercise. Women who exercise regularly tend to have fewer and less severe hot flashes.
• Dress in layers. A cardigan sweater worn over a blouse can easily be taken off during that meeting. A thick wool turtleneck worn with just a bra underneath – that’s going to have to stay on. Wearing layers, you’ll have more control over your body temperature in places where you may not be able to control the ambient temperature.
• Breathe deeply. Starting some deep breathing with the initial symptoms of a hot flash can minimize the severity of the hot flash.
• Seek help. Your healthcare provider can talk to you about the hormonal and non-hormonal medical therapies available to reduce the frequency and severity of hot flashes.

3. Night sweats

Night sweats are hot flashes that occur during sleep. It is not unusual to wake soaked in sweat, thinking that maybe there’s a water leak through your bedroom ceiling. Like hot flashes, some women will continue to experience night sweats for years after menopause.

What causes night sweats? As kin to hot flashes, we really aren’t sure.

What to do about it.

• Follow the suggestions for coping with hot flashes. Even though we don’t understand what causes these vasomotor symptoms, we are certain that hot flashes and nights sweats are similar in origin.
• Layers, again, are the key. Several light blankets will allow you to cover up or shed blankets throughout the night, whereas using one big, thick comforter won’t provide that flexibility.
• Keep an ice pack under your pillow. This way, when you feel yourself getting warm, all you have to do is flip your pillow over for refreshment.

4. Problems Sleeping

There’s a lot to be said about menopause and sleep. But does menopause cause insomnia? Maybe. As we age, our sleep patterns change. This is true for both women and men.

What causes sleeping problems? Menopause is not to blame for all of the factors that contribute to sleeping problems. On the other hand, menopausal symptoms, such as night sweats, can cause you to wake up in the middle of the night.

What to do about it.

• Adhere to a regular sleep schedule, regardless of the day of the week. Going to bed at the same time and waking up at the same time every day help your mind and body know when it’s time to sleep and when it’s time to be awake.
• Avoid alcohol and caffeine. Alcohol is a central nervous system depressant and caffeine is a central nervous system stimulant. It may sound logical to use alcohol and caffeine do get through your days and nights, but ultimately they do you no favors.
• Maintain a normal weight. People who are overweight have a higher incidence of sleep apnea which contributes to poor sleep.
• Exercise. Exercise in the morning or the afternoon. Exercising too close to bedtime can cause insomnia.

5. Painful Sex

Sex has so many health benefits. Sex reduces stress, helps regulate blood pressure, boosts immunity and helps improve sleep. It’s an important form of intimacy in many relationships, but when it hurts, it’s not going to happen.

What causes it? Painful intercourse after menopause may be due to structural changes in the vulva and vagina related to lower levels estrogen. The tissue can become thinner and more delicate. With lower levels of estrogen, menopausal women may not lubricate well enough for sexual activity to be comfortable.

What to do about it.

• Have more sex. Frequent sexual activity helps maintain good blood flow to the vagina and vulva, which helps prevent the tissue of the vagina and vulva from becoming thin and delicate.
• Use lube. There are so many personal lubricants on the market, you’re bound to find one that works for you.
• Experiment with different positions during sex, especially those in which you have more control over when and how any penetration might happen. Sometimes a different angle is all it takes.
• Communicate with your partner about what you do and do not like. Doing something you don’t like is not going to be stimulating.
• Consult a sex therapist or a health care provider who specializes in menopause or female sexual function.

6. Dry Vagina

Vaginal dryness is about more than not lubricating well during sexual activity. Vaginal dryness can be irritating and may distract from daily functioning Excessive itching can lead to more serious problems.

What causes vaginal dryness? Vaginal changes during menopause can be attributed to lower levels of estrogen in the body.

What to do about it.

• Have more sex, alone or with a partner. Sexual stimulation of any kind will increase blood flow to the area and help maintain moisture.
• Use a personal lubricant daily, but avoid products with fragrance and artificial coloring.
• Wash with warm water only. If you must use soap, avoid those with fragrance and artificial coloring. A pure castile soap or glycerin soap is your best bet.
• Avoid douching and using feminine powders and feminine sprays. They can alter the pH of your vagina and add to vaginal symptoms rather than resolve them.
• Consider vaginal estrogen treatment. Talk to your healthcare provider to learn if local estrogen therapy would be appropriate for you.

7. Urinary Problems

The urethra (the tube that carries urine out from the bladder) is situated inside the vagina. Changes in the tissue of the vagina have an effect on the tissue of the urethra. Perimenopausal women may involuntarily leak urine, especially when laughing, sneezing or coughing.

What causes urinary incontinence? Urinary incontinence may be caused by urinary tract infections, prolapse of the bladder (when the bladder starts to drop into the vagina), and overactive bladder syndrome for starters.

What to do about it.

• Work your Kegel muscles.
• Avoid alcohol and caffeine. Alcohol and caffeine are irritants to the bladder.
• Try pelvic floor physical therapy.
• Do not hide. Overcome any embarrassment you may have and bring any urinary issues to the attention of your health care provider.
• Once upon a time, surgery was a common approach to the treatment of urinary incontinence. Today, there are many effective, non-surgical treatments.

*See your healthcare provider to make sure you don’t have a urinary tract infection (UTI) or other medical condition. If you do have a urinary tract infection, or other condition, follow your provider’s recommendations for treatment.

8. Mood Changes

There are links between menopause and depression, and links between menopause and anxiety. The mood swings of menopause may rival those of adolescence and pregnancy.

What causes mood changes? Fluctuating hormones, poor sleep and stress all contribute to mood changes during menopause.

What to do about it.

• Find a menopause support group, or start one if there are none in your area. Talking about your experiences with other women going through it will lessen the isolation you may be feeling and help you gauge what is normal.
• Exercise. Exercise has an amazing effect on stress and anxiety, and is a mood stabilizer. Do what you like to do. If you prefer to walk, don’t try to talk yourself into swimming or running a marathon. Just get out there and do it.
• Spend time outdoors, during sunlight hours (while wearing sunscreen).
• Reduce stress and increase relaxation.
• Seek help. Psychotherapy and/or medication can help you through this time.

9. Hair Loss and Menopause

Hair loss in menopause is not uncommon. Female pattern baldness (hair loss or thinning on the crown of the head) and increased overall hair loss are associated with menopause. It would not be uncommon to find large clumps of hair in your brush.

What causes hair loss? There is a genetic predisposition to hair loss. If your parents had hair loss, there is a better chance that you will, too. Lower levels of estrogen, as well as the type of estrogen that predominates during menopause, contribute to hair loss.

What to do about it.

• Exercise.
• Reduce stress and increase relaxation.
• Follow a diet rich in fresh fruits and vegetables, lean proteins and whole grains.
• Avoid harsh hair treatments like permanent waves and hair coloring.
• While poor nutrition can cause hair loss, taking large amounts of vitamins/supplements will not reverse or slow hair loss.
• There are medications approved for use in the treatment of some types of hair loss.

10. Hair Gain in All the Wrong Places

During perimenopause, facial hair sprouts randomly, primarily on the chin and over the upper lip.

What causes facial hair? Changes in the type of estrogen that are highest in our bodies during and after menopause. This type of estrogen has more androgenic (promoting physical characteristics more commonly found in men) effects.

What to do about it.

• Tweezing, waxing, shaving, threading, and depilatory creams will remove hair temporarily.
• For permanent hair removal, consider prescription medication, laser treatment, or electrolysis.

11. Libido Changes

There is an association between menopause and sex drive. The popular thought is that women lose interest in sex with menopause. This is true for some, but many women experience an increase in their sex drive. Either way, change in libido is most distressing if it is opposite that of your partner.

What causes libido changes? Fluctuating hormones. Stress. Relationship challenges.

What to do about it.

• If partnered, talk about it. Talk about other factors or stressors in your life or relationship that might be affecting your interest in sex.
• Sometimes, just having more sex can increase libido.
• Review what medications you are taking with your health care provider. Some medications, like anti-depressants and opiate pain medications can decrease sex drive.
• Eat a healthy diet. Exercise. Get good sleep.
• Expand your sexual repertoire by trying something new.
• Both hormonal and non-hormonal treatments are available from your health care provider.

12. Headaches

There is an association between migraines and menopause. Women who had cyclic/premenstrual migraines are most likely to experience an increase in migraines during the perimenopausal period. There is usually an overall decrease in migraines post menopause as hormonal levels become and stay relatively stable.

What causes headaches? Fluctuating levels of estrogen; migraines most typically occur when estrogen levels drop.

What to do about it.

• Avoid common migraine triggers as much as possible. Red wine, hard cheeses, and other foods are migraine triggers for some people.
• Get regular sleep.
• Exercise may be a migraine trigger for some. Exercise will help reduce migraine frequency and severity in others.
• Stop smoking. Smokers are more likely to have migraines.
• NSAIDS – non-steroidal anti-inflammatory drugs like ibuprofen and naproxen, that are available over-the-counter.
• Prescription medications can be effective in treating migraines.

13. Cognitive Changes

Some people talk about a menopause brain fog. Others report forgetfulness, difficulty concentrating and slowed reflexes. The good (and interesting) news is that changes in cognition during perimenopause seem to resolve after menopause. Hormonal therapy is not recommended to address cognitive changes in menopause.

What cause cognitive changes? It is not clear if there are organic cognitive changes attributable to menopause so much as there are cognitive changes associated with menopausal symptoms like poor sleep quality, and stress, anxiety, and depression.

What to do about it.

• Get regular sleep.
• Reduce stress.
• Do something new. You don’t have to learn calculus or astrophysics unless you want to. Something as simple as taking a walk in a new neighborhood can stimulate cognitive function.
• Get help/support for anxiety and depression.

14. Weight

Weight gain is something that happens as we age. Weight gain, in and of itself, is not due to menopause. There are, however, menopause-related changes in the way that fat is distributed on the body, such that we tend to have more belly fat after menopause.

What causes changes in fat distribution? Lower levels of estrogen and a change in the type of estrogen that is predominant in the body after menopause.

What to do about it.

• Exercise. Recommendations for the minimum amount of exercise are for 150 minutes of moderate exercise (fast walking) per week.
• Diet is a lifestyle, not a passing fad. Take a walk to your local library and educate yourself about healthy eating and look into new cuisines. Mediterranean and Middle Eastern diets rely on fresh fruits and vegetables, lean proteins and whole grains, and use seasonings that make food interesting. Community hospitals often offer free nutrition classes.
• Consult a nutritionist.
• Make it a group effort. Exercise and make dietary changes with friends for support.

15. Skin changes

Some women experience acne during menopause. Skin may become dry and tissue paper like, and show more characteristics of aging, such as wrinkling.

What causes skin changes? Lower levels of estrogen.

What to do about it.

• Avoid prolonged sun exposure.
• Wear sunscreen daily, even during the winter. Many makeup lines have SPF foundation that works just as well.
• Consult a dermatologist.
• Consider hormone therapy.

16. Eye Changes

Menopausal women are more likely to have dry eye syndrome.

What causes eye changes? Probably lower levels of estrogen. We know that there are hormone receptors in parts of the eye. We know that dry eye syndrome happens with increasing age, and that women experience dry eye syndrome more often than men do. We make an inference that the increased incidence in women is hormonally mediated.

What to do about it.

• Use over-the-counter artificial tears to keep eyes moist.
• Consult an ophthalmologist.
• Hormone therapy may or may not be helpful.

17. Breast Pain and Tenderness

Breast pain and tenderness are most noticeable during the earlier states of perimenopause. Breast symptoms typically become less severe as perimenopause progresses.

What causes breast changes? Fluctuating hormone levels.

What to do about it.

• Wear a properly fitted, supportive bra.
• Invest in a supportive sports bra to wear while you exercise.
• For some women, warm compresses can provide temporary relief. For other, ice packs work better. You’ll have to experiment to figure out what works best for you.
• NSAIDS – non-steroidal anti-inflammatory drugs can provide temporary relief.
• Your health care provider can provide other recommendations.

18. Joint Pain

While joint pain can be related to arthritis, many women experience joint pain during menopause that has no known pathological basis.

What causes joint pain? It’s not entirely clear, but it is likely hormonal.

What to do about it.

• Maintain a healthy weight. Women who are overweight tend to have more joint pain throughout perimenopause.
• Get treatment for depression. For reasons not entirely understood, women who experience depression during perimenopause are more likely to experience joint pain.
• Hormonal therapy has been found to be effective in relieving joint pain.
• NSAIDs – non-steroidal anti-inflammatory drugs can provide temporary relief.

19. Irregular heartbeat

Palpitations and feeling “skipped beats” are common experiences during perimenopause, especially during hot flashes and night sweats. Much of the time, palpitations are benign; palpitations that are accompanied by chest pain, pain in the neck, arms, upper or mid- back, a feeling of severe heartburn or shortness of breath require immediate medical attention.

What causes an irregular heartbeat? It’s not entirely clear why perimenopausal women experience more palpitations.

What to do about it.

• First of all, make sure you do not have an underlying heart problem. A basic medical evaluation would include a physical exam and EKG. A more extensive workup may be recommended based on your symptoms and the exam findings.
• As palpitations are most often associated with vasomotor symptoms, follow the suggestions for reducing hot flashes and night sweats.

20. Dental changes

Osteoporosis (loss of bone density) is a common postmenopausal health condition. Osteoporosis can cause tooth loss.

What causes tooth loss? Tooth decay and gum disease are the most common culprits. Loss of bone density in the jaw, related to osteoporosis can also lead to tooth loss.

What to do about it.

• Eat well. Avoid starchy foods, especially those made with refined white flour and sugar.
• Make brushing and flossing a twice daily habit.
• Have regular dental cleanings and exams, and promptly address any dental problems.
• Prevent and treat osteoporosis.

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Health and Wellness After 40: Your Guide to a Happier, Healthier Mid-Life

When we, as women, cross that all-important threshold and enter our forties, it can feel like we’ve stumbled across some invisible barrier between our newly aging bodies and the youthful ones we’ve come to know and love. In terms of health and wellness, we must consider more than just the physical repercussions of age such as pre- and perimenopausal hormonal differences, changes in our appearance, our bones, and the way we process and store fat. There are many psychological changes that take place, and even more differences in how we need to take care of ourselves – body and mind – to live the happiest, healthiest, most fulfilling lives we can.

For many generations, women faced these complex and sometimes-embarrassing changes alone without knowing there were resources available to help them balance the health and wellness equation after forty. But with the rise in technology and the wide-spread availability of information in our age, we can come together from all over the globe. We can share our collective research, expertise, and experiences and lift one another up in a tumultuous, but glorious, time.

Changing Bodies, Changing Minds

We here at Menopause Health are committed to providing you with the most comprehensive information available to help you cope with the changes you are going through. We have found that many health guides for middle aged women miss a crucial part of the overall health and wellness equation: mental health. Mental health is just as important to living a fulfilling and happy life as physical condition, and it is part of the landscape affected by age and changing hormone levels. The other half of that landscape is physical changes, and there are many bodily differences between youth and middle-age.

To prepare for and address the many changes that accompany this time in your life, you need to know what you’re dealing with and why it happens. We are here to help you learn just that. In this section, you will find explanations of several physical and mental symptoms of aging and perimenopause and how they can affect your day to day life.

Physical: Sleep Loss

Changes in circadian rhythm and sleep patterns are common as we age. Hot flashes and night sweats brought on by hormonal changes can make you uncomfortable, waking you up. Illnesses like arthritis, RLS, and sleep apnea can appear or become worse with age, and all of these can interrupt your healthy sleep patterns and contribute to insomnia. Stress from life changes, clinical depression, or anxiety can also have a detrimental effect on your sleep.

You may notice that you begin to have trouble falling asleep at the same time you usually would, or that you wake up earlier in the morning. You may also have trouble sleeping through the night, or you may not sleep as deeply as you did when you were younger, leaving you feeling tired throughout the day.

Though sleep changes are a normal part of the aging process, their effects can be very harmful. Try to remedy insomnia by staying active throughout the day, practicing relaxation and stress relief techniques, and treating any illnesses you may have with medications that will not further interfere with your schedule.

Mental: Mood Swings

Mood swings are often blamed solely on the hormonal changes that come along with menopause and the onset of its symptoms in the perimenopausal period. However, the nature of mood swings is more complex. Usually, the frequent changes in mood that are attributed to menopause are simply the product of other factors, such as the changing sleep patterns mentioned above. Hormonal imbalances, life changes, and other stressors can also affect your mood and irritability levels.

Clinical depression and anxiety can develop as you get closer and closer to natural menopause, but the irritability and brief spells of sadness or joy that we associate with mood swings are not the same as these more serious illnesses. To fight these unpredictable and often inconvenient fluctuations, watch your diet and be sure to get enough exercise. This will help regulate your sleep schedule as well as give you a boost in feel-good chemicals in the brain.

Physical: Skin Changes

One of the first signs of aging that we notice is the loss of tone and volume in our skin. We also see creases, lines, and wrinkles forming in areas where the skin gets scrunched together (particularly the corners of the eyes, nasolabial area, forehead, and hands). These changes are the result of a natural breakdown of the elastin and collagen structures that support the surface of our skin, and the equally natural decrease in collagen and elastin production to repair these structures. This affects the breasts as well, leading to sagging or drooping breasts, especially for large-busted women.

The skin also tends to become frailer, and more prone to losing moisture, leading to a dry and dehydrated surface that is easily damaged. Exposure to the sun can cause many issues, such as hyperpigmentation (age/liver/sun spots), and it also compounds the wrinkling, detonation, and dehydration problems listed above. To care for your skin and slow the visible signs of aging, stay hydrated, use sunblock, and follow a beauty routine religiously. For breast health, you can use a firming cream and regular massage to help maintain a full, perky appearance, and you need to keep up with both breast exams and regular mammograms to monitor for cancerous changes.

Mental: Sexual Changes

There are four psychological components to sexual activity that are affected by the fluctuating hormone levels that follow the forty-year mark. First is self-image, which is often negatively impacted by the physical changes in appearance that go along with aging. The second is gender role behavior, which tends to see women taking more interest in pastimes and leisure, as well as a refocus on their career, over sex.

Third is sexual desire, or libido, and the fourth is sexual response (pleasure, orgasms). These are the two most affected by the natural decrease in both testosterone and estrogen. Women have a harder time reaching a climax, and they are less inclined to try. The best way to solve this particular problem is to engage in exercises to increase sexual response, such as yoga and Kegels, and to communicate with your partner.

Physical: Slowed Metabolism

The body’s ability to burn fat for energy decreases throughout our lifetime, along with the amount of fuel we need to keep it going. This leads to several issues that have other long-term health and wellness consequences, including weight gain, higher cholesterol, and impaired self-esteem, which can lead to depression.

To combat this problem, make sure you are getting enough weight-bearing, aerobic exercise. This type of exercise triggers the burning of fat, and it keeps your muscles toned and strong. Diet is also a key component in fighting a sluggish metabolism. Make your calories count by eating antioxidant and vitamin-rich foods in smaller portions.

Mental: Depression and Anxiety

Depression and anxiety can be brought on by the enormous emotional, physical, and lifestyle changes that accompany this period in our lives. Poor body image caused by physical signs of aging can lead to negative self-worth. The resulting depression can sap your energy, keeping you from staying active. This leads to more health and body image issues, which then deepen the depression. It becomes a vicious cycle.

Anxiety can cause panic attacks and make the smallest tasks seem entirely overwhelming, and it can sometimes be brought on by the stressful changes in your life. Anything from a change in your career trajectory to caring for aging parents to grieving can trigger anxiety in middle age.

Both of these conditions are serious, and you should talk to your doctor if your mood swings are sticking more on the dark side than the bright.

Physical: Vision and Hearing Impairment

As the lenses in our eyes become less flexible, women in our forties often see a decline in our vision. This is especially true for reading, but night vision and clarity may also be affected. Likewise, changes in the ear structure affect the way we process sound, and which frequencies we can hear clearly. These issues are easily treated with corrective lenses (including reading glasses) and with hearing aids (when necessary).

Mental: Memory, Focus, and Concentration Loss

As we age, the amount of blood flow to the brain, along with its neural network and overall weight begins to decrease. This causes a decline in our ability to focus, to concentrate, and to recall recent events, names, or faces.

There are a number of mental exercises to keep your mind as sharp and strong as ever. These include learning new things, social activity, and problem solving games that focus on recall. Another way to fight the loss of mental sharpness is to exercise your body – more blood pumping means more blood flow. More blood flow means more oxygen to the brain.

Physical: Bone Density Loss

Bone loss is not unique to women. Adulthood brings mineral loss to all people, and it accelerates after forty. The mineral content of the bones decreases over time, and the bones become less dense as a result. These changes in density make the bones more brittle and prone to breaks.

To fight osteoporosis, eat a diet rich in calcium and vitamin D. This doesn’t just mean dairy. There are lots of veggies that are rich sources of these nutrients as well. To help keep your bones strong, you should also regularly participate in weight-bearing exercise, such as weight training or walking, and avoid substances that increase calcium loss, such as nicotine.

Mother Nature or Father Time: The Duality of Aging Symptoms in Women

As we’ve mentioned, there are more factors at play in the changes that accompany middle age than just hormones. Many of these symptoms are simply a product of the aging process, such as sleep changes, the resulting mood swings, and skin and tissue changes. However, many issues do arise from the fluctuating hormone levels seen in perimenopause, when the first signs of menopause become apparent. These signs include unpredictable and irregular menstrual cycles, hot flashes and night sweats.

Whatever the cause of each individual symptom, a whole-body approach to treating them is the best way to take care of everything at once. Since the underlying causes of seemingly unrelated symptoms can often be treated with the same lifestyle change, it’s important to have a dynamic plan of action when considering your self-care. Below, we have some segmented routines that you may find beneficial for any issues you are facing, but they work best in tandem.

What Next: Solutions for Health and Wellness

 

Skin Care Solutions: Look Good, Feel Good

The first visible signs of aging often show up on the skin. Wrinkles, creases, fine lines and flakes, they all can be headed off with a quality skin care routine. Include weekly exfoliation to slough off dead cells, a twice-daily cleanse, and lots of good moisturizing products to help strengthen and hydrate your skin.

Be sure to eat well, rest enough, drink plenty of water, and use a high-quality sunblock to augment your routine and further boost your mood. Reversing the visible signs of aging may seem like a trivial thing, but feeling good about the way you look can be a powerful mood-booster.

Stay Limber and Lithe: Flexibility and Strength Training

Flexibility and strength are important even if your hobby list doesn’t include gymnastics or body building. Weight-bearing exercise strengthens not just your muscles, but also your bones, a crucial benefit as mineral and density loss increase with age. You don’t have to strain yourself trying to bench press 200lbs in order to reap the rewards; light strength training, such as bicep curls with a light dumbbell or sit-ups with a weighted ball are plenty.

Yoga has many benefits, including aiding in relaxation and stress relief. The flexibility gained by practicing yoga decreases your risk of injury both when exercising and during your day-to-day activities, and the practice of yoga has been shown to counteract some of the sexual changes that come with middle age, such as a drop in libido.

Brain Games: Memory and Focus

Mental exercise is just as important as its physical counterpart to thriving in a happy and fulfilling life. To stave off stagnation in your memory, focus, and logic, be sure to put your brain to work with a regular routine of puzzles, riddles, and challenging problems. Read often, and learn new things.

By training your brain the way you train your body, you can fight the effects of aging on the mind. Physical exercise is also beneficial to your mental agility. But be sure to eat well and get plenty of sleep, too. Fatigue makes your memory worse, your reactions slow, and shatters your focus.

Heart Healthy: Adequate Exercise

Getting your blood pumping is paramount to health at any age, but after forty it becomes even more important. In addition to staving off the stubborn belly fat that forms around this time, working out strengthens your bones, heart, and lungs, improves your mood, and keeps your brain as sharp as a tack.

The core advice for any issue brought about by aging boils down to two things: exercise and eat well. The condition of our body affects so many other areas of our lives that staying active may be the most important thing you can do to keep yourself well.

Stress Saver: Managing the Mid-Life Mayhem

Whether your stress management routine consists of therapy and medications or yoga and exercise (or something in between), it’s crucial that you find a way to cope with the stressful changes taking place in your life in a constructive, healthy way. Stress increases sleep problems, worsens illnesses, contributes to mental health concerns like depression and anxiety, and causes you to pack on pounds.

Regulate your sleep schedule to make sure you’re getting enough rest, because sleep deprivation can cause stress levels to skyrocket. Exercise and eat healthily, and practice quiet, relaxing pastimes like yoga to decompress after a hard day. If your stressors are too strong for at-home approaches, see your doctor about medications that may help you.

 

You Are What You Eat: Dietary Changes

Diet is at the top of the all-important lifestyle changes list for dealing with, preparing for, or preventing the symptoms we all associate with aging. From weight gain to bone loss, wrinkles to bad moods, it all comes down to taking care of yourself, and the first step is giving your body the fuel it needs to thrive.

A diet well stocked with whole grains fills you up so you can manage the smaller portions required by a slower metabolism, and lean proteins build strong, healthy muscles. Fruits and veggies are chock-full of vitamins and minerals you need to thrive, and many provide extra benefits with powerful antioxidants. If you’re watching what you eat and you still aren’t seeing the results you want, ask your doctor to find out if you need a supplement to balance everything out.

Whole Body Health and Wellness

Whole body health and wellness after forty takes a concentrated effort, but it’s so very worth it in the long run. As you tackle new problems and cope with the changes that surround this special time, remember that this could be the prime of your life! Live every moment to its fullest and take good care of yourself so you have time to enjoy these wonder years. Check back frequently for more helpful tips, tricks, and information about Menopause Health, including how our menopause management solutions could be just what you’re looking for!

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Symptoms and Signs that You May Be Going through Perimenopause

We’ve heard of menopause, but perimenopause? What is that? For that matter, what exactly is menopause?

Menopause can be marked by a specific day in time, but perimenopause is not a once in a lifetime event. Instead, it is a process that occurs over the course of several years, typically during our 40s. If asked about menopause on the street, most people would likely say, “oh that’s when you have all of those hot flashes and your periods stop.” Yes, that’s partly true, but…

The menopausal experience is a continuum. Perimenopause (“peri” = around, so “around” menopause) is the time of our lives, leading up to the last period, and for a year thereafter. Menopause has occurred once we have been without a period for a full year, regardless of how regular or irregular our periods were before that. During the years following menopause, and for the rest of our lives, we are considered to be postmenopausal.

What is happening during this time? What does it all mean? It’s largely about our ovaries. Throughout the continuum of peri/menopause, our ovaries are gradually reducing the amount of estrogen they are producing. Let’s travel back in time a bit to our Biology 101 classes…for it is worthwhile understanding the basic physiology of this process.

Basic Biology

Hormones are like messengers, carrying information from one part of the body to another. There is a complex interaction of hormones along what is called the hypothalamic-pituitary-ovarian axis, which regulates the processes of reproduction. Having a basic understanding of these processes can enhance our understanding of what is happening during the perimenopausal, menopausal and postmenopausal time periods.

Hypothalamus

The hypothalamus (a small gland in the brain, located near the brain stem) makes several hormones, one of which is gonadotropin releasing hormone (GnRH). At the beginning of the menstrual cycle (defined as the first day of a period) GnRH carries a message from the hypothalamus to the pituitary gland (another small gland in the brain, which is situated just below the hypothalamus). This message tells the pituitary gland to stimulate the release of other hormones. Two pituitary hormones, follicle stimulating hormone (FSH) and lutenizing hormone (LH) carry messages from the pituitary gland to the ovaries, as part of the female reproductive hormonal cycle.

Follicle Stimulating Hormone

Follicle stimulating hormone carries one message to the ovaries – to stimulate the development of an egg follicle in the ovary. Lutenizing hormone carries another message to the ovaries – to release an egg from the ovary, also called ovulation. This hormonal process leading up to ovulation occurs over an average of 14 days (a shorter period of time for those with a shorter menstrual cycle, a longer period of time for others with a longer menstrual cycle). FSH and LH also stimulate the release of a number of hormones from the ovary, one of which, estradiol, is a form of estrogen. Inhibin is another reproductive hormone produced in the ovary and released due to the influence of FSH and LH.

Ovulation

Ovulation occurs during the mid-cycle phase of menstruation. During ovulation, an egg is released from the ovaries and is available for fertilization. Once one egg (rarely two or more) is released, there is no need to release another egg, as we as humans most typically have only one baby at a time. To prevent the release of another egg, high levels of estrogen and inhibin, as well as increasing levels of progesterone being made by the ovarian follicle, send messages back to the hypothalamus and pituitary. These messages signal the hypothalamus and pituitary gland to reduce the production of GnRH, LH and FSH, so as to stop stimulation of the ovaries and prevent the release of another egg. If after several days pregnancy does not occur, the levels of estrogen, inhibin and progesterone fall. New messages are sent back to the hypothalamus to increase the production of gonadotropin releasing hormone, from which point the cycle repeats itself.

Repeating Cycle

The cycle repeats itself until one of two things happens. Either a pregnancy occurs (if the available egg is fertilized by sperm) or perimenopause begins. Perimenopause may begin seven to ten years before menopause happens. During that time, the ovaries are making less and less estrogen. That hormonal messaging system that relied on a certain pattern of estrogen production from the ovaries? The messaging system which may have worked like clockwork before? It becomes glitchy. The hormonal messages may or may not be sent, such that sometimes ovulation happens, and sometimes it doesn’t.

Menstrual Changes

A menstrual period occurs only if ovulation has happened and the egg released during that cycle was not fertilized. If ovulation does not occur, a period will not follow. One of the hallmark signs of perimenopause is a change in menstrual cycles. Periods that previously came every 28 days or so may start a few days earlier (surprise!) or a few days later. For most women in perimenopause, menstrual cycles will get shorter, so periods come earlier and more frequently. Periods might be lighter than usual, though most commonly they become heavier as menopause nears.

In our 40’s, changes in menstrual cycle length or even skipped periods are common and most likely the result of perimenopausal hormonal changes. Irregular bleeding could however, be a symptom of other conditions. Pregnancy, infection, and benign growths or masses such as fibroids, polyps or simple ovarian cysts can cause irregular bleeding. Irregular bleeding can also be a symptom of serious medical conditions such as ovarian, uterine or cervical cancers. Irregular bleeding is most concerning when it happens between periods and when it happens after sex. It is also potentially dangerous if it is so heavy or painful that it causes fatigue, missed work or an inability to tend to personal and professional responsibilities. These types of bleeding warrant evaluation by a health care provider.

While peri/menopause is primarily considered a reproductive life event – the end of our ability to reproduce in the usual fashion – there is so much more happening. Estrogen’s effects reach far and wide, not only to our reproductive organs and reproductive experiences. Perimenopausal changes can also affect, among others things, how we regulate body temperature, the elasticity of our skin and ups and downs in mood. How well we think, how well we sleep and our interest in and enjoyment of sex can also be influenced by hormonal changes happening during perimenopause.

Is It Hot in Here or Is It Just Me?

Temperature regulation, like reproduction, is, in part, governed by the hypothalamus. The cause of vasomotor symptoms (experiences like hot flashes, hot flushes and night sweats) is not entirely understood. However, it stands to reason that reproductive hormonal changes affecting the functioning of the hypothalamus will consequently influence other functions of the hypothalamus, like temperature regulation.

Most of us are surprised to start having hot flashes, hot flushes and/or night sweats even years before our periods stop (and surprised when they continue long past menopause itself). When a hot flash or hot flush starts, there is an initial increase in body temperature. Like when exercising or being in a warm environment, the body’s temperature will then increase.

• A rise in body temperature will increase blood flow to skin so that heat will dissipate.
• During a hot flash, our faces and chests become flushed due to this increased blood flow, we feel hot, and we sweat.
• Our heart rates increase.
• Then, just as suddenly as it started, it stops, and we may even feel chilly.

Some of us experience hot flashes, some of us don’t. For some of us, hot flashes may be severe and happen several times a day. For others of us, they may be mild and happen once or twice a week.

Am I Mad or Am I Menopausal? Perimenopausal That Is…

The unpredictability of hot flashes rivals the emotional lability that many of us experience during perimenopause. Remember the hormonal roller coaster ride of adolescence? The ups and downs of mood, the irritability? Perimenopause, with its fluctuating hormones, can be like the adolescence of middle age, only this time around we are more experienced and have easier access to reliable information and resources.

Is It Estrogen or Is It Everything Else?

Perimenopause usually coincides with a dynamic period in a woman’s life, entirely unrelated to hormonal changes. It is a time that many women are concurrently raising young children or coping with the trials of adolescent children. It is not uncommon also to be supporting aging parents, financially and otherwise. In our 40s and 50s we are typically at the peak earning potential of our careers. Yet, there is financial strain from multiple financial obligations and responsibilities, such as paying for college for our kids as we try to save enough to be comfortable during retirement. Even though we may want it all, we may not necessarily have chosen to have it this way – all at once.

These stressors can cause both psychological and physical symptoms that overlap with some of the symptoms of perimenopause. High levels of stress can cause menstrual irregularities and headaches. Stress can cause some people to experience problems falling asleep. We rest in bed having difficulty quieting the chatter in our heads – the chatter about how to prioritize the obligations of children, parents, partners and work. Some of us awaken during the night, only to be kept awake by those same internal conversations. Poor sleep hygiene affects cognitive function, making concentration difficult Not getting enough sleep will adversely affect memory problems, attention span and reaction time.

I Don’t Feel Sexy When I’m Sleep Deprived

Changes in our thoughts and feelings towards sex may change during perimenopause. The estrogen in our bodies helps keep blood flowing to the genitals, which helps the vagina stay lubricated and the tissue of the vagina and vulva maintain its elasticity. Perimenopause, a lower estrogen state, can cause vaginal dryness, vulvar irritation and soreness that may limit our enjoyment of sex. On one hand, maintaining an active sex life can prevent these physical changes from happening. On the other hand, if stress or circumstances are getting in the way of sex, it can be challenging to maintain an active sex life.

Pears to Apples

An overall, gradual weight gain is a normal part of aging – one we can’t blame on hormones. But the change in fat distribution? That is due to menopause. Women typically carry most of their fat tissue in their hips, bottom and thighs. This has often been referred to as having a “pear” shaped body. A pear-shaped body is associated with better overall health than an “apple” shaped body, which is more common in men, who more typically carry most of their weight in their stomachs. The changes of perimenopause redistribute this weight, and distribute most weight gain, from the hips, bottom and thighs to the stomach.

Hormones and Hair (and Skin)

Hair and skin changes may happen compliments of the hormonal changes during perimenopause.

Anyone who has been pregnant knows that hormones can affect hair growth. Remember the thick, luxurious hair that grew during pregnancy? The hair that then fell out in small clumps in the shower in the weeks and even months postpartum? Hormones. When rouge hairs suddenly appear on your chin, seemingly out of nowhere, or the hair on the top of your head starts thinning? Hormones. Again.

Estrogen has an important role in the maintenance of healthy and younger looking skin. As estrogen level fall, skin may become dryer, less taut, more wrinkly and heal more slowly.

Making a Diagnosis

Research is underway using hormonal testing to approximate when perimenopause and menopause will happen. For now, there is no predicting when perimenopause will start or how long it will last. Perimenopause is more of an assumption based on age, menstrual cycle changes and other symptoms.

During perimenopause there are very real changes that are happening in our bodies as indicators of approaching menopause. The perimenopausal experience will be different for each of us. Some of us with have no symptoms at all, until one day, periods will stop, never to be seen again. Others will experience hot flashes several times a day that will continue even after menopause. Some women will have less and less desire for sexual activity, whereas other women, having more privacy because children have grown up and are no longer in the house, experience a resurgence in sexual desire and activity.

The signs and symptoms of perimenopause are not specific to perimenopause. Some of the same symptoms may be related to thyroid dysfunction, diabetes or other medical conditions. Any symptom that is disruptive to personal, family or professional life, or negatively impacts relationships, needs evaluation by a health care provider. Even if it is determined that the symptoms are attributable to perimenopause, there are ways to attenuate the symptoms so as to improve quality of life.

Yet, it is not all doom and gloom. We have a lot to look forward to. Most of us will live over one-third of our lives as postmenopausal women. In many respects, we have choices as to how we will live during those years. Right now, our bodies are saying, “look, pay attention, there are changes ahead.”

I encourage every woman to approach perimenopause as a time not only of physical change, but also as a time of potential life transformation. Consider this a good time to pause and think carefully about what you want those years to look like. What are your values? Are you living your values? Are you living your most authentic life? What do you want your quality of life to be and how can you optimize your ability to maintain that? Consider this an opportunity to make the most of the rest of your life.

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Working Women in Careers and Handling Menopause

Women in the Corporate world have come a long way when it comes to building equality in the workplace. However, there is no doubt that women in the work arena face extra challenges. One of these is having to deal with menopause, which can span over several years and it does have an impact on them while trying to function in the work environment.
Although most women are very aware that they are going to have to deal with menopause, they only have a basic idea of what is going to take place during these years. This means that they are not prepared for the type of challenges that menopause is going to create for them during these years where they are still in the workforce.
One of the best ways to be able to deal with this is by having a better understanding of what takes place during this time and how it could potentially affect any woman no matter what type of career she is involved in.

The Pressures of A Career Combined With The Pressures Of Menopause

If you as a woman are in a career then you are well aware of what type of pressure you are under. Just the fact that you are a woman in the working world is a challenge in itself. In most cases, women have to work harder and often longer hours just to be able to move up the corporate ladder.

It doesn’t matter whether you have entered into menopause or this time of your life is about to arrive soon, getting ready for it can really help you deal with this transition of your life a lot easier.

Preparing for Menopause in the Work Place

Start by identifying the common pressures that you are under in your workplace, such as…..

• Your job demands a great deal of energy on a daily basis
• You are in the position of being a problem solver
• Your work is time sensitive and you constantly have to meet deadlines
• You are required to travel a great deal
• You are a spokesperson and are constantly in the public eye, even if it’s just within your workplace

These are just a few of the common types of pressures which are workplace responsibilities that you may have to deal with. Take a moment to compile your own list. This will act as a guideline for you to be able to apply some of the following suggestions to help you deal with menopause in your workplace.

Those First Subtle Signs of Menopause

As a woman that is involved in a career, most likely you could class your lifestyle as a hectic one. Not only do you have your workplace responsibilities, but you also have a private life. It may be that you have a husband and children. Or, you may be single, but, still have a busy social life. In either case, it is really easy to miss those first subtle signs of menopause.

This can begin to cause some confusion as to why you are experiencing some changes in your body. These changes are slight but you are still becoming aware of them and perhaps pushing them to the back of your mind, simply because you are too busy to deal with them.

These changes can begin to show as early as the mid-thirties, however, between the ages of  45 to 55 is considered to be average.

Changes in Menstrual Cycle

If you have been one of those fortunate women who have up until now had a fairly normal menstrual cycle then you are quickly going to notice any changes. Up until now, you have been able to determine almost the exact date that you are going to get it, and how many days it will last.

Now all of a sudden you are finding each month that you may be a few days late. You also notice that it is changing in duration and perhaps intensity. In fact, there may even be the occasional month where you have missed it all together.

While you are aware of this you may very well just write it off as the cause being because you are under stress. However, you are still able to conceive during this time, so you do need to be sure that you are not pregnant. If there is no other significant cause for the now irregular menstrual cycle most likely you are just entering into menopause.

Hot Flashes

This is something you have most likely heard about in regards to other women going through menopause. In the early stages you may be experiencing them, but as yet are not aware that this is what you are experiencing.

All of a sudden you may feel a little flushed and your first inclination is that you are coming down with a flu bug. Or, you may be in a room where everyone else seems to be comfortable, but you find it uncomfortably warm. This only lasts for a short period of time. However, keep track of this as you will most likely find that this is beginning to happen on more than one occasion.

Something that you should also be aware of is that it has recently been discovered that there are different types of hot flashes.

Mood Changes

Mood changes during the start of menopause can be quite subtle and you may not even realize it at first that you are showing some mood changes. It may start out where someone says something and you become irritated very quickly, however, you don’t say anything and your negative thoughts pass rather quickly. Then you begin to find what used to be your daily normal routine is now beginning to agitate you. Yet, for years you have followed this routine with no issues.

Sleep Changes

This particular early menopause sign is one that commonly occurs, but all types of excuses are found for the cause. You may find that you are having difficulty falling to sleep. Or, you are beginning to wake up at different intervals throughout the night. Then in the morning you just don’t seem to feel rested.

The most common excuses for this happening are its just because you are stressed. Or, you are eating too late at night. Then maybe the room is too light. If you haven’t made any significant changes in your daily lifestyle that would apply to these excuses then most likely it is as a result of early menopause.

What is Happening to Your Body?

Accepting the fact that you are going through menopause you know that it means you are coming to end of your childbearing years. This eventually means you will no longer have a menstrual cycle. But what is actually taking place in your body?

There are different stages of menopauses. During each of these stages, your body is going through some significant changes. These changes are the symptoms that come with menopause and they are as a result of changes that are taking place in the hormones that are associated with the female reproductive system.

What Hormones are Being Affected?

The two main hormones are estrogen and progesterone.

Estrogen:

Estrogen is mostly made by the ovaries. Its job is to help with the development of the female body and to keep the reproductive system working properly.

Progesterone:

This hormone has the job of preparing the uterus in the case of fertilization and is needed to support a pregnancy.

Once the reproductive system is no longer needed in your life then these hormone’s begin to fluctuate and eventually decrease in their production.

The Different Stages of Menopause

Most often women that finally recognize that they are in their menopause years have already come through its early stages. In general, it is estimated that menopause in its totality ranges from 2 to 8 years. Different medical experts have their own opinions as to how many stages to menopause that there really are, but most will accept the following….

Start of Menopause

This is sometimes called perimenopause. It is during this phase that the hormone levels are beginning to fluctuate and start to decrease.

Mid Menopause

During this phase, most women are experiencing the most impact from whatever menopausal symptoms that they have been dealing with. The hormone levels are not fluctuating as much but they have declined significantly.

Ending Menopause

In the medical industry, it is assumed that if a woman has gone twelve consecutive months without a menstrual cycle that she has completed menopause. It can still take some time before the menopause symptoms have totally disappeared.

What Symptoms Are Affecting You In the Work Place?

You are most likely aware of the majority of symptoms that come with menopause either because they are so common and you have heard others talk about them, or you are experiencing them. During this time of your life, it is really important that you listen to what your body is telling you.

If you are experiencing something different either physically or mentally it could be as a result of menopause because there are a wide range of symptoms, and every woman is different. At the same time, you should not just assume that what you are experiencing is as a result of menopause. Share your concerns with your health care provider.

It would help to make a list of the symptoms you are experiencing. Then go through the list and check off those that could be affecting you in your workplace. By doing this it will help you determine what extra steps you can take to help you cope with them if they are occurring during your workday.

How Can You Handle These Symptoms During Your Workday?

Once you have identified those symptoms that are interfering with you at work there may be some ways that you can reduce the impact from them. Here are a few examples…..

Hot flashes

These range in their severity. Some woman will just begin to feel extremely warm and mostly in the chest, neck and face area. If you are experiencing this then wherever you are in your workplace try and get yourself situated under the cool air vents. For example, if you are going to a board meeting then quickly glance around the room as to which seat would be closest to the cool air ducts. Also, make sure you dress in layers. This way you can take off your sweater or jacket if you are going through a hot flash.

If flushing is an issue during your hot flashes, make sure you are wearing good foundation makeup as this helps to camouflage the redness that briefly occurs during a hot flash.

Mood swings

This is a tough one to deal with especially if it’s out of character for you. This is often the one that is most noticeable with your co-workers. Learn to identify when a mood swing may be coming on. This way you are prepared to handle it. It gives you the opportunity to excuse yourself if you are dealing with someone that is agitating you. Often this will pass after a short period of time and you can return to the conversation quickly.

If mood swings are occurring outside of a conversation for example, where simple tasks are irritating you, then try to remove yourself from that particular task for a short period of time and come back to it later. It may mean that you have to put some flexibility into your work schedule.

Tiredness

If sleep irregularity is one of your menopause symptoms, you may have to study your sleep patterns closely and see if there is anything you can do to help enhance your sleep. Some women find that going to bed earlier and getting up earlier helps. Others find that when they begin to feel sleepy during the day that just getting up and moving about in the office helps.

Could Menopause Be Having an Impact On Your Work Progress?

With mood swings being one of the most common symptoms of menopause it could be spilling over into your work productivity. This can lead to frustration. You may be agitated because you can’t seem to focus as intently as you once did, or get as much work done during the day. Many times the frustration comes because you don’t fully understand what changes your body is going through. What this means is that you may have to make some changes within your work environment to help compensate for these changes that are taking place. By looking at this in a positive way you will accept it more as a challenge rather than a hindrance. Once you do this it will be much easier for you to deal with.

How To Deal With Your Work Colleagues That May Be Affected by Your Menopausal Years

If you are in a position of authority in your workplace how you conduct yourself is going to affect your co-workers. If they have noted changes taking place in you as a result of your menopause they may share their concerns with you. You have to decide how much you want to share with them. In any event, you need to recognize what they are complaining about and then try and implement some of the steps we have outlined here to help you get a handle on them.

Again, look at this as positive feedback and not as a form of judgment. With your knowing that their concerns are as a result of your having to deal with menopause you will not feel inferior in your work ethics, or that you are no longer fit for your position.

How Do The Menopause issues at Work Carry Over to Your Home Life?

It is easy for anyone to tell you that what happens at work stays at work. Most of us know this is not usually possible. When you are trying to cope with issues that are taking place at work because of menopause it can make it even more difficult.

The whole key to making the transitions through menopause is to totally understand that this is a natural process that your body is going through.

• You are not failing at your job
• Nothing scary is happening to your body
• You are not dealing with any type of mental breakdown
• You are not changing from the person you have always been

These are all thoughts that may be running through your mind, and the time you think about them most is when you arrive home after a day at work. You begin to ponder over all the negative issues that may have taken place in the workplace each day.

There is nothing wrong with thinking these through. In fact, it is a good practice because you are dealing with negative aspects instead of trying to bury them. The important factor is that you recognize the cause and that you can do lots about it now that you are aware of it. You will most likely find that with this type of approach to menopause that you make this process much easier to handle.

It is also important that you have the right type of support at home. You may find our article “Men’s Mini Course for Understanding Menopause” to be a helpful resource for your spouse.

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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.