Eat Lots Of Fruit And Vegetables
A diet rich in fruits and vegetables can help prevent a number of menopause symptoms.
Fruits and veggies are low in calories and can help you feel full, so theyre great for weight loss and weight maintenance.
They may also help prevent a number of diseases, including heart disease .
This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain or possibly reduced estrogen levels.
Finally, fruits and vegetables may also help prevent bone loss.
One observational study of 3,236 women aged 5059 found that diets high in fruit and vegetables may lead to less bone breakdown .
Bottom Line:
A diet rich in fruit and vegetables may help keep bones healthy, and can help prevent weight gain and certain diseases.
Questions To Ask Your Doctor
- Do my symptoms indicate that I might be going through menopause?
- My menstrual cycle is irregular. Could it be caused by something other than menopause?
- Im uncomfortable and/or dont feel well. Is there a way to safely treat my symptoms?
- Ive heard that soy products or herbal supplements may help. Are these effective? Are they good options for me?
- Am I a candidate for hormone replacement therapy?
- What are the risks and benefits of hormone replacement therapy?
- Am I at risk for heart disease or osteoporosis?
- Do I need any tests, such as bone density screening?
- Now that Im going through menopause, what changes, if any, should I make to my diet and exercise?
I Have A Hard Time Concentrating And I’m Forgetful Is This A Normal Part Of Menopause
Unfortunately, difficulty with concentration and minor memory problems can often be a normal part of perimenopause, the time leading up to menopause . The good news is that it is likely to be temporary.
Current medical knowledge is limited as to why memory changes occur with perimenopause, and there are currently no treatments available to relieve these symptoms. If you are having memory problems, discuss this with your doctor. They can help manage memory problems or refer you to a provider who can.
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Menopause Symptom: Problems Sleeping
Many women in menopause find it hard to sleep through the night. Low levels of progesterone can make it hard to fall and stay asleep. Low estrogen levels can also cause hot flashes that make you sweat while you sleep. This is sometimes called night sweats. Many menopausal women get urinary symptoms that make them get up several times during sleep to urinate. You may also feel more tired than usual during the day.
French Maritime Bark Extract
Hot flashes are associated with vascular changes, and this plant-based supplement may have effects on circulation. French maritime bark extract, often marketed as pycnogenol, is available as a supplement, but it can interact with blood thinners or medications that affect blood pressure, so be sure to get your doctor’s approval before using it.
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What Can I Do About Hot Flashes
Hot flashes occur from a decrease in estrogen levels. In response to this, your glands release higher amounts of other hormones that affect the brain’s thermostat, causing your body temperature to fluctuate. Hormone therapy has been shown to relieve some of the discomfort of hot flashes for many women. However, the decision to start using these hormones should be made only after you and your healthcare provider have evaluated your risk versus benefit ratio.
To learn more about women’s health, and specifically hormone therapy, the National Heart, Lung, and Blood Institute of the National Institutes of Health launched the Women’s Health Initiative in 1991. The hormone trial had 2 studies: the estrogen-plus-progestin study of women with a uterus and the estrogen-alone study of women without a uterus. Both studies ended early when the research showed that hormone therapy did not help prevent heart disease and it increased risk for some medical problems. Follow-up studies found an increased risk of heart disease in women who took estrogen-plus-progestin therapy, especially those who started hormone therapy more than 10 years after menopause.
The WHI recommends that women follow the FDA advice on hormone therapy. It states that hormone therapy should not be taken to prevent heart disease.
Practical suggestions for coping with hot flashes include:
Oestrogen Creams And Lubricants
If vaginal dryness is the main troublesome symptom you are having, then the use of oestrogen creams and lubricants may help. Oestrogen will increase vaginal mucous gland secretions, thus solving any problems you are having with dryness. However, local treatments like this will not relieve other symptoms of menopause such as palpitations or hot flushes.
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Managing Menopause And Menopausal Symptoms
It’s important to remember that menopause can affect your long-term health, specifically your heart and bone health. Read more about how to avoid heart problems and how to reduce your risk of osteoporosis .
Try the following to ease various menopausal symptoms:
Discuss the benefits and risks of hormone replacement therapy with your doctor. Menopausal side effects can dramatically reduce the quality of life for some women. If you’re having severe side effects from menopause, HRT may be able to help. Still, it’s important to remember that research has shown that HRT can increase breast cancer risk, as well as the risk of heart attack and stroke. If you’re having severe hot flashes or other menopausal side effects and are considering taking HRT, talk to your doctor about:
- How to minimize your breast cancer risk: Research shows that taking combination HRT for fewer than 3 years doesn’t significantly increase breast cancer risk.
- The pros and cons of different types of HRT: Estrogen-only HRT appears to increase breast cancer risk less than combination HRT.
- A plan so you take HRT for the shortest time possible.
Can My Diet Affect How Well I Sleep
The following tips can help reduce sleep problems:
- Eat regular meals at regular times.
- Avoid late-night meals and heavy late-night snacks.
- Limit caffeine, which is found in coffee, tea, chocolate, and cola drinks. Caffeine stays in the bloodstream for up to 6 hours and can interfere with sleep.
- Avoid alcohol. It may make you feel sleepy, but it actually affects the cycle of REM and non-REM sleep. This may cause you to wake up throughout the night.
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Ask Yourself The Following Questions:
- What is the treatment?
- What are the side effects?
- Is it effective?
- How much does it cost?
Once you answer these questions, discuss the therapy with your doctor. Make sure your doctor knows what therapy you are considering in order to discuss possible interactions or side effects with your current treatment.
The Best Supplements For Menopause
Want to manage your menopause symptoms naturally? Since ancient times, women have found ways to harness nature to help with the menopause and the discomfort it can bring. Some herbal remedies for the menopause are anecdotal or based on traditional use, and others are backed by solid science.
A survey by the British Menopause Society found 95% of women would try natural remedies before hormone replacement therapy to help keep hot flushes, mood swings and other symptoms at bay.6
Either way, its your choice how you approach this time of change.
Read on to discover some natural menopause treatments that really work, plus the available evidence behind them.
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Important Information About Menopause Medication
All medicines can have side effects. For women suffering from menopause symptoms, the risks need to be weighed up against the benefits.
However, research has shown that MHT can slightly increase the risk of developing some cancers, including breast cancer. It has also been linked to thrombosis and stroke in some women.
If you decide to use MHT, then take the lowest dose to reduce your symptoms and regularly see your doctor to review it.
Before taking menopause medicines, you may wish to ask your doctor about:
- their side effects
- what to do if you miss a dose
- what to do if you experience side effects
Talk to your doctor if you feel unwell when taking your medicines.
Do not change your medicines or stop taking them without talking to your doctor.
Menopause: What Men Need To Know
Because men will never go through the menopause, it can be difficult for them to relate to women going through it. After all, unless youve already experienced something yourself, its hard to fully understand what it entails. Right?
Thats why we couldnt resist putting together this guide to the 5 things that men need to know about the menopause.
Show your partner, show your friends, show any male that you know and you may just find that theyre a little bit more understanding the next time youre complaining about being tired due to lack of sleep or needing to have a window open during winter due to your hot flashes.
Being a woman going through menopause really is tough.
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Questions To Ask Your Health Care Team
Could my cancer treatment cause early or sudden menopause?
Should I speak with a fertility specialist before beginning cancer treatment?
Could my cancer treatment affect my sex life? How, and for how long?
What signs of menopause should I look out for?
What are the treatment options for my menopause symptom?
Do you recommend hormone replacement therapy for me?
General Recommendations For Ht
Current guidelines support the use of HT for the treatment of severe hot flashes that do not respond to non-hormonal therapies. General recommendations include:
- HT may be started in women who have recently entered menopause.
- HT should not be used in women who have started menopause many years ago.
- Women should not take HT if they have risks for stroke, heart disease, blood clots, and breast cancer.
- Currently, there is no consensus on how long HT should be used or at what age it should be discontinued. Treatment should be individualized for a woman’s specific health profile.
- HT should be used only for menopause symptom management, not for chronic disease prevention.
Initiating Therapy
Before starting HT, your doctor should give you a comprehensive physical exam and take your medical history to evaluate your risks for:
- Heart disease
- Osteoporosis
- Breast cancer
While taking HT, you should have regular mammograms and pelvic exams and Pap smears. Current guidelines recommend that if HT is needed, it should be initiated around the time of menopause. Studies indicate that the risk of serious side effects is lower for women who use HT while in their 50s. Women who start HT past the age of 60 appear to have a higher risk for side effects such as heart attack, stroke, blood clots, or breast cancer. HT should be used with care in this age group.
Discontinuing Therapy
Safety Concerns
Women who should not take hormone therapy include those with the following conditions:
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What Are Some Natural Remedies For Menopause Symptoms
Some women report relief for hot flashes and other menopause symptoms with complementary or alternative therapies. Talk to your doctor or nurse before taking any herbal or vitamin supplement. The Food and Drug Administration does not regulate supplements in the same way they regulate medicines. Many supplements can interfere with medicines and make them work incorrectly or not at all.
Some research studies show relief from premenstrual syndrome symptoms with these herbal supplements, but other studies do not. Many herbal supplements should not be used with other medicines. Some herbal supplements women use for menopause symptoms are:
Research continues on these and other alternative ways of relieving menopause. Talk to your doctor or nurse before trying natural remedies.
What Hormonal Treatments Are Available For Menopause
Estrogen is the main hormone used to relieve menopause symptoms. Estrogen can be taken as a pill, patch, spray, gel, or a small ring that you place inside your vagina. Some menopause symptoms occur because your body is making less estrogen. Taking estrogen can help relieve these symptoms. It also helps with thinning bones, or osteoporosis.
Doctors call these treatments menopausal hormone therapy, or MHT. Hormone replacement therapy is another name. It can be effective, but some kinds of HRT can also raise your risk of certain conditions. Your provider will probably prescribe just enough dosage to help your symptoms.
If you still have your uterus, your treatment should also include a hormone called progestogen. This keeps the lining of the uterus from growing too much.
The risks and benefits of hormone therapy are different for everyone. Ask your provider if hormone therapy is right for you. You might be able to get non-hormone treatment for specific symptoms instead. Talking with your cancer specialist and your primary care provider can help you find the best options for treating menopause symptoms and discomfort.
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Get The Most Out Of Your Supplements
Herbs and other natural supplements work best when you take them regularly over time. Most herbs work by nourishing and rebuilding, which means they need some time to work their magic.
Also keep in mind that supplements are most effective when accompanied by other positive lifestyle choices. So, please, take care of your health in other ways as well, especially a healthy diet, getting to bed at a decent hour, and managing that stress level in whatever ways work best for you in menopause and beyond.
Choosing The Right Hrt For You
Finding the right type of HRT can be tricky.
A low dose of HRT hormones is usually recommended to begin with. It is best to start with the lowest effective dose, to minimise side effects. If necessary, you can increase your dose at a later stage.
Persevere with HRT and wait a few months to see if it works well for you. If not, you can try a different type or increase the dose. Talk to your GP about any problems you have with HRT.
While there are more than 50 different preparations of HRT, the three main types are discussed below.
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Vitamins That Could Help Manage Perimenopause And Menopause Symptoms
It is important to remember that menopause is not a disease or an illness. It and the lead-up to this period are merely times of transition. However, the changes might still be difficult for some women to handle. Hormone therapy might help with managing menopausal changes, but it is not necessarily suitable for everyone. Ideally, you should make conscious lifestyle choices like adopting a healthier diet and turning to vitamins that could help supplement your changing body. Here are our top picks from Puritan’s Pride:
Menopause Symptom: Vaginal Problems And Infections
Vaginal problems, such as vaginal dryness, may start or get worse in the time around menopause. Low levels of the hormone may cause your vaginal tissue to get drier and thinner. This can cause itching, burning and pain or discomfort. It also can make sex painful and cause small cuts and tears in your vagina during sex. Vaginal cuts or tears put you at higher risk for .
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Other Drugs Used For Menopausal Symptoms
Despite its risks, hormone therapy appears to be the most effective treatment for hot flashes. There are, however, nonhormonal treatments for hot flashes and other menopausal symptoms.
Antidepressants
The antidepressants known as selective serotonin-reuptake inhibitors are sometimes used for managing mood changes and hot flashes. A low-dose formulation of paroxetine is approved to treat moderate-to-severe hot flashes associated with menopause. Other SSRIs and similar antidepressant medicines are used “off-label” and may have some benefit too. They include fluoxetine , sertraline , venlafaxine , desvenlafaxine , paroxetine , and escitalopram .
Gabapentin
Several small studies have suggested that gabapentin , a drug used for seizures and nerve pain, may relieve hot flashes. This drug is sometimes prescribed “off-label” for treating hot flash symptoms. However, in 2013 the FDA decided against approving gabapentin for this indication because the drug demonstrated only modest benefit. Gabapentin may cause:
- Drowsiness
Important Questions To Ask About Menopause Hormone Medicines
- Are hormones right for me? Why?
- What are the benefits?
- What are the serious risks and common side effects?
- How long should I use hormone therapy?
- What is the lowest dose that will work for me?
- Are there any non-hormone medicines that I can take?
Want more information about menopause? Check the FDA website at: www.fda.gov/menopause
The drug and risk information in this booklet may change. Check for the latest facts on each product listed in this booklet.
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How Can I Delay Menopause Naturally
If My Symptoms Are Mild Will Lifestyle Changes Be Enough
If your menopause symptoms are mild, there may be no need to use any medications at all to relieve them. Simple lifestyle measure may be helpful, including regular exercise, eating healthily, cutting down on coffee, spicy food, and alcohol, and stopping smoking.
Exercise helps build bone and muscle strength, thus helping to prevent osteoporosis, and the endorphins released during exercise will improve mood. There is no special diet that can help prevent menopause symptoms, but eating irregularly can make certain symptoms, such as tiredness, worse due to depleted glucose levels. It is therefore important to eat a balanced diet during menopause. Coffee and spicy food stimulate the sympathetic nervous system causing sweating, so they can make some menopausal symptoms worse. Alcohol dilates the blood vessels so will also make flushing and sweating worse. Finally, smoking lowers oestrogen levels, and although the exact mechanism of this isnt known, quitting may relieve your symptoms.
If you are experiencing menopause symptoms that are making your day to day life difficult, then you should visit your GP to discuss your options. They will tell you whether or not you are a suitable candidate for HRT, or will be able to advise you on alternatives.
Featured image is a collection of different sized, shaped, and coloured pills on a plain white surface
However, there are some alternatives to HRT if you are looking to relieve your menopause symptoms and are unable to take HRT.
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