Tag: menopause

  • Non-Traditional Treatments For Menopause Symptoms: What Works

    Non-Traditional Treatments For Menopause Symptoms: What Works

    Are different drugs or non-common treatments prosperous for menopausal symptoms?

    To reduce the signs or symptoms of menopause, non-common therapies are getting extra well known. “Around 51{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of girls use Complementary & Choice Medicine (CAM) and a lot more than 60{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} perceive it to be effective for menopausal symptoms,” a 2019 write-up in the Journal of Proof-Based Integrative Medicine reports. 

    A person reading the safety label of an herbal supplement. Next Avenue, non-traditional treatments for menopause
    Whilst some girls report relief from menopausal symptoms with the use of herbal supplements, the NCCIH claims that some have tested ineffective and many others may perhaps have likely risks, like liver damage.   |  Credit history: Getty

    Top rated 10 Signs of Menopause

    JoAnn V. Pinkerton, MD, professor of obstetrics and gynecology at the College of Virginia Wellness Procedure in Charlottesville, cites these prime ten menopause signs or symptoms:

    • Irregular menstruation and ovulation cycles
    • Reduction of sexual urge and unpleasant intercourse
    • Vasomotor signs and symptoms like hot flashes or evening sweats
    • Sleeplessness
    • Raise in abdominal or tummy fats
    • Adjustments in breast dimensions and form from elevated unwanted fat accumulation
    • Heart palpitations
    • Challenges with memory and concentration
    • Temper changes
    • Exhaustion

    The most widespread criticism between females — about 70{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} — are the vasomotor signs, in accordance to Stephanie Faubion, MD, director of the Mayo Clinic Centre for Women’s Well being and Professional medical Director of the North American Menopause Society.

    “[Symptoms] tend to peak about a yr after the ultimate menstrual interval but can manifest just before, for the duration of, or just after menopause,” Faubion says.

    Pinkerton suggests that in the course of what is typically referred to as “the alter of lifestyle,” menstrual and ovulation cycles can develop into shorter, extended, lighter, or heavier, and fluctuating hormones can lead to skipped intervals.

    If you have experienced despair at puberty or postpartum or knowledgeable trauma or hormonal variations all through perimenopause (ahead of menstruation ceases), you may perhaps knowledge temper improvements like melancholy, irritability or a tendency to anger extra quickly.

    Regular Treatments

    “Hormone substitute therapy (HRT) is medication that is made up of feminine hormones,” the Mayo Clinic notes. It replaces the estrogen your entire body has stopped making and can prevent bone reduction and decrease the incidence of fractures in postmenopausal women. 

    It also treats hot flashes, evening sweats, vaginal dryness and itching, and soreness from intercourse.

    Nonetheless, the Mayo Clinic reports that HRT has various risks for heart condition, stroke, blood clots and breast cancer. The challenges count on the age at which a girl starts HRT, the style of HRT she takes, and her family members and own health-related historical past.

    Non-classic Techniques

    In accordance to the NCCIH, these non-classic solutions consist of mind-human body techniques like hypnosis CBT (Cognitive Behavioral Therapy) and rest tactics these kinds of as progressive muscle leisure, deep breathing, guided imagery, organic products, nutritional vitamins, and dietary supplements and whole-program techniques like acupuncture, homeopathy, and regular Chinese drugs.

    “Head-entire body practices may well be of gain in cutting down the anxiety and bothersomeness of some menopausal signs and symptoms.”

    A study revealed in the Journal of Evidence-Based Integrative Medicine (2017) implies that thoughts-system tactics may perhaps be of advantage in lessening the pressure and bothersomeness of some menopausal indicators.”

    The NCCIH claims, “investigation on hypnotherapy and mindfulness meditation is in its early phases, but some reports have had promising final results.” 

    Though some females report symptom aid employing herbs, the NCCIH says that some have established ineffective and other folks may well have prospective pitfalls, like liver problems. 

    “There is at present inadequate information to aid making use of organic therapies for the cure of menopausal vasomotor indications,” Pinkerton claims. “Some, these as black cohosh and dong Quai, have been connected to possible adverse effects.”

    Faubion tells there is no evidence that acupuncture relieves menopausal indicators. “But this may perhaps relate to dissimilarities in experiments which will make it tough to compare them,” she provides. “Sham acupuncture (needles in destinations not imagined to function for very hot flashes) is just as efficient as serious acupuncture. This probably relates to the significant placebo response in sizzling flash trials (about 30{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c}).”

    Protection and Effectiveness

    With regards to the success of non-regular treatment plans for menopausal signs and symptoms, the NCCIH claims, “there’s minor information and facts on the lengthy-expression security of nutritional health supplements, and some can have unsafe aspect results or interact with medications.”

    It is critical to try to remember that, as the NCCIH declares, only a tiny amount of money of research has been carried out on most psychological and actual physical approaches for treating menopause signs and symptoms.

    Nevertheless, the restricted proof suggests that some strategies may well help relieve indications or make them much less troublesome. These incorporate acupuncture, hypnotherapy, mindfulness meditation and yoga.

    What To Do?

    The lack of proof about the usefulness of non-regular approaches to treat menopausal signs or symptoms does not suggest they are not secure and powerful it is extra that we do not know. 

    “Look at your fears about menopause and the willingness to make way of living modifications or choose prescription drugs.”

    “Far more higher-excellent random managed trials are needed for each and every CAM intervention,” the NCCIH experiences. Right until new investigate catches up, it could be a great idea to training warning and talk to your wellness treatment experienced prior to utilizing non-classic approaches. 

    “My assistance to ladies who are having difficulties with the indicators of menopause is to be in the greatest form you can be mentally, physically and emotionally,” Pinkerton says. “This can assistance to climate the changes to you, your loved ones, and your associations that may perhaps happen through the menopausal transition.”

    Pinkerton indicates that if you experience from hot flashes, examine your “individual triggers for indications,” including very hot showers or spicy foodstuff. Also, it may be useful to “think about your fears about menopause and the willingness to make life style adjustments or acquire prescription drugs.”

    And lastly, Pinkerton proposes the pursuing number of wellness recommendations for females more than 50:

    • Get at least 30 minutes of physical action all over the day
    • Purpose for at the very least seven to 9 hours of slumber each and every night time
    • Attain and keep a healthy weight 
    • Get assistance to quit smoking
    • Restrict liquor use to one particular drink or a lot less for each night
  • Healthy lifestyle before, during menopause may delay severe metabolic conditions

    Healthy lifestyle before, during menopause may delay severe metabolic conditions


    We ended up not able to procedure your request. Be sure to test once again afterwards. If you carry on to have this situation make sure you get in touch with [email protected].

    Healthful life style practices prior to and all through menopause could delay or reduce extreme metabolic problems in females prompted by probable raises in adiposity, in accordance to conclusions revealed in Ageing Mobile.

    “Although the menopausal transition predisposes women to maximize in adiposity and as this may possibly be tricky to totally steer clear of, also aiming for fantastic life-style patterns (bodily energetic life style and fantastic food plan high quality) in midlife could support to relieve the undesirable metabolic adjustments connected to adipose tissue accumulation,” examine creator Hanna-Kaarina Juppi, a PhD college student at the University of Jyväskylä in Finland, informed Healio. “Higher actual physical exercise amount and improved diet program excellent were being related with reduce adiposity in center-aged girls, highlighting the importance of these everyday choices in all age teams.”

    &#13
    Women who had healthy lifestyle habits — such as being physically active and eating a high-quality diet — may be able to delay or diminish severe metabolic conditions. Source: Adobe Stock&#13
    &#13
    Women of all ages who experienced healthful life style behavior — these types of as being bodily lively and consuming a high-good quality food plan — may be able to hold off or diminish critical metabolic conditions. Supply: Adobe Stock&#13
    &#13

    Establishing cohorts

    Juppi and colleagues evaluated info from two longitudinal cohort studies executed from 2015 to early 2019 and from January 2019 to March 2020. Each reports employed twin-strength X-ray absorptiometry and computed tomography to evaluate the associations between menopausal progression and full and regional body adiposity.

    The researchers divided the individuals from both of those research — aged 47 to 55 decades, with a signify baseline BMI of 25.5 kg/m2 — into two cohorts. The initially was a small-expression comply with-up sample of 230 perimenopausal females who have been followed until finally early postmenopause (indicate follow-up time, 1.3 ± .7 a long time). The 2nd cohort was a extended-term stick to-up sample of 148 women (necessarily mean adhere to-up time, 3.9 ± .2 years) who have been pre- or perimenopausal at baseline and postmenopausal at the time of closing measurement.

    Hanna-Kaarina Juppi

    Hanna-Kaarina Juppi

    In general, Juppi explained that individuals “had somewhat nutritious way of living habits to start out with” contemplating they ended up mainly nonsmokers, participated in average to vigorous actual physical exercise and had low-hazard weekly liquor usage.

    Metabolic position, menopause correlation

    From baseline, Juppi and colleagues observed that the menopausal changeover contributed to system fats accumulation and greater systemic leptin degrees (brief-phrase cohort, 8 ± 18.2 ng/mL very long-time period cohort, 13.5 ± 23.2 ng/mL) and serum adiponectin concentrations (small-expression cohort, 1,831 ± 4,285 ng/mL long-term cohort, 3,159 ± 6,241 ng/mL) from baseline. Nonetheless, resistin stages lessened from baseline to observe-up (small-expression cohort, 1,599 ± 5,723 pg/mL extensive-term cohort, 2,536 ± 7,353 pg/mL).

    Additionally, the researchers discovered relative will increase from 2{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} to 4{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} in the limited-expression cohort and from 7{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} to 14{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} in the long-phrase cohort for regional and whole body adiposity actions, with a pronounced excess fat mass raise in the android region of 4{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} (P < .01) during short-term follow-ups and 14{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} (P < .001) during long-term follow-ups.

    Based on the hormonal signals from adipose tissue, Juppi said the increased adiposity measures “did not seem to exert as detrimental of effects on their adipose tissue inflammation status as could have been expected,” noting that this may be due to baseline lifestyle habits.

    The researchers noted that more adipose tissue accumulated around the waist area and central body regions compared with other regions during menopause, which can increase the risk for metabolic conditions in middle-aged and older women.

    Moving forward, Juppi and colleagues concluded that health education should use these findings to encourage adult women to prioritize physical activity and a healthy diet to maintain body composition and metabolic health.

    “Studies investigating the exact mechanism of how and which of the menopausal hormonal changes affect different adipose tissue depots are warranted for more detailed understanding of the issue,” Juppi said. “In addition, whether certain lifestyle habit changes (such as specific physical activities or menopausal hormone therapy) would especially benefit the metabolic health of middle-aged and older women.”

  • Diet, exercise and other health tips by doctors to deal with menopause | Health

    Diet, exercise and other health tips by doctors to deal with menopause | Health

    Menopause marks an essential milestone in woman’s reproductive everyday living as it marks the conclusion of periods or when the ova in ovary get in excess of and women of all ages halt menstruating. This stage is marked by huge hormonal alterations which will carry about secondary turmoil in woman’s entire body and commonly the signs or symptoms incorporate scorching flashes, evening sweats, irritability, mood swings and incapacity to sleep.

    Though most gals practical experience menopause by the age of 52, specified genetics, fundamental problems or pelvic or ovarian problems may perhaps trigger unexpected menopause earlier in daily life. In an job interview with HT Life style, Dr Kshitiz Murdia, CEO and Co-Founder of Indira IVF, shared, “During this time, the chance of coronary heart illness and osteoporosis rises. This can be made simpler by remaining wholesome and paying out focus to uncomfortable indications. It can be an outstanding time to begin or continue earning healthy way of life changes.”

    He highlighted five health tips that may well enable gals going via menopause:

    1. Utilizing a monthly calendar can guide women in deciding what is standard and what is irregular in their menstrual cycle. If indicators of irregular bleeding patterns appear, women ought to search for clinical help straight shortly.

    2. Considering that a woman’s chance of osteoporosis climbs in the course of menopause, a person of the most vital foods for menopausal gals is dietary calcium to preserve bones powerful.

    3. Women’s midlife excess weight increase appears to be largely thanks to age and life style, nevertheless the years top up to menopause are connected to abdominal excess fat development if they really don’t pay focus to food and exercising and this sort of fat has been connected to a better threat of coronary heart disease. So, menopausal women of all ages need to continue to keep a look at on their bodyweight with suitable diet regime and adequate training.

    4. A woman can no more time grow to be pregnant obviously just after menopause because she no more time can make eggs. In scenario a female wants to be expecting in the course of the time of approaching menopause, they could possibly have to consider help of assisted reproductive technology techniques are living IVF, ICSI and IUI. While eggs succumb to the organic clock, being pregnant with a donor egg is even now feasible.

    5. Hot flashes are one of the most common signs or symptoms of menopausal indicators. Holding a diary can help in the identification of triggers. Anxiety, espresso, scorching weather conditions, and alcohol are all major triggers for a lot of ladies. When very hot flashes start off, a single may perhaps be capable to chill down by getting sluggish, deep breaths. If the warm flashes are incredibly serious, just one ought to see their doctor.

    Dr Kshitiz Murdia additional, “Since women have distinct health requires than males, exams for numerous problems are required to guide them manage their common well being at any age. Menopause is not a sickness that involves health-related awareness. Even so, having appointments with medical doctors to explore about it can relieve several uncomfortable indications.”

    Echoing the exact same, Dr Sujit Ash, Expert, Gynecology and Obstetrics, at Khar’s PD Hinduja Healthcare facility & Healthcare Study Centre, discovered, “Menopause treatment means having treatment of your intellect and physique through the changeover time. Adopting timely interventions with life style modification, a healthier diet regime, doing exercises, and so on. can mitigate perimenopausal and menopausal indicators.”

    He listed particular ideas to assistance the transition into this new stage of everyday living:

    1. Diet regime and behaviors – Take in a balanced diet program, small in fat, and superior in fiber, with plenty of fruits, vegetables and full-grain meals. Consuming adequate water can enable lower hormonal bloating and replenish dry pores and skin and tissue, and present relief in sizzling flashes and night time sweats. Give up working with tobacco items and lower down on alcohol as these can worsen your symptoms. Contemplate nutritional dietary supplements for menopause or for avoiding the linked health and fitness hazards. It might be recommended for you to get started Calcium and Vitamin D to bolster your bones. The doses and frequency rely on your necessity and general health.

    2. Workout – Girls are inclined to lose muscle mass mass and gain abdominal body fat all-around menopause. Learn what your nutritious pounds is, and test to stay there. Training not only allows to boost your temper by releasing endorphins but also can help increase HDL cholesterol amounts-the “very good” cholesterol, gains the heart and bones, and builds much better immunity. Aerobic actions, these types of as strolling, swimming, biking, and dancing, along with yoga, assist prevent problems like persistent back pain, muscle stiffness, and weak circulation. Weights/Toughness education exercise routines aid improve bone mass thus avoiding osteoporosis and fractures.

    3. Sex – Pain in the course of intercourse is 1 of the hard features of menopause simply because it can influence sexual pleasures and self-esteem. Quite a few girls obtain reduction from h2o-based mostly lubricants or estrogen vaginal cream. Also, women of all ages who nevertheless have sporadic intervals all through perimenopause should really look at some type of birth manage.

    4. Visiting a physician – Nevertheless not advised for all gals, Hormone Treatment (HT) can be deemed for a selected couple for reducing very hot flashes and perspiring, less temper swings, and avoiding bone fractures. Continue on program overall health check out-ups like screenings this kind of as regular self-breast examinations, once-a-year medical professional-administered breast examinations, mammogram and /or ultrasounds, bone density scans, colonoscopy examinations periodically, and periodic pap smears and pelvic examinations.

    5. Continue to be linked with buddies/household – Temper swings and psychological ups and downs are popular for the duration of menopause. Achieving out and connecting with close friends and loved ones can make the transition more bearable.

    Menopause is an perfect time to get started or boost nutritious adjustments in your existence. Established practical, achievable objectives and continue to be enthusiastic.

  • Menopause weight loss: Doctor recommends diet tips for women over 50

    Menopause weight loss: Doctor recommends diet tips for women over 50

    Dr Laila Kaikavoosi is a GP, menopause expert, and founder of the UK’s initially on-line menopause clinic, the Online Menopause Centre. She spoke to Express.co.uk about what comes about to the overall body when it goes through menopause, and how ladies can lead a healthier way of living when they reach a selected age.

    Dr Kaikavoosi discussed that as gals enter menopause, which is all-around 51 decades of age in the Uk, according to her, “several physiological variations occur”.

    She continued: “Female hormones have protecting influence against cardiovascular condition, dementia, osteoporosis and inflammatory illnesses.

    “With the fall in their ranges at menopause, the prognosis of selected well being problems turn out to be extra common.”

    Menopause also makes it a lot easier for women of all ages to set on excess weight.

    Examine Additional: Kate ‘issues reminders’ to children while Pippa ‘laid back’ parenting

    Dr Kaikavoosi said: “At menopause, due to the reduction in feminine hormone levels the metabolic level slows down.

    “There is also a reduction in muscle mass which effects in a reduction in metabolic rate.

    “This together with some food intolerances or sensitivities which could come about at this stage would make it much easier for gals to set on body weight.”

    So, how can center-aged women of all ages get started to eliminate excess weight, or sustain the determine they had just before the menopause?

    You should not Miss: 

    In accordance to Dr Kaikavoosi, “the dramatic and long lasting fall in feminine hormones, as properly as the typically raise in amounts of cortisol, engage in an essential part in the course of action of fat achieve in older women”.

    “Therefore, the similar food plan which could have aided reduce pounds in the previous may well not perform at the time of menopause,” she mentioned.

    “Women want to get the job done on decreasing their cortisol level.

    “Cortisol is 1 of the adrenal hormones which is recognised as the ‘stress’ hormone and can avert sugar metabolism.”

    The health care provider went on to suggest: “Women can begin to get rid of bodyweight by escalating their bodily activity, decreasing alcohol, fatty and sugary food items ingestion and lowering their strain degrees and shelling out interest to their sleep.

    “Women ought to consider about a additional plant-based mostly food plan as they enter menopause.

    “Good fats like nuts, avocado and oily fish – mackerel, sardines, and salmon – enable to stability hormones and benefit coronary heart and mind wellness.

    “Stomach acid can cut down with age primary to digestion complications and emergence of food items intolerances.

    “It is thus valuable to integrate natural probiotics like fermented food items – kimchi, kefir, sauerkraut – into the diet regime.”

    There are some places of the physique that acquire weight a lot easier and more rapidly than many others, and just one of these is the midsection.

    To reduce tummy fats or the weight that collects around the waist, Dr Kaikavoosi encouraged increasing physical action and shelling out awareness to the types and amount of meals ingestion.

    She recommended doing “cardiovascular workout routines like jogging, quickly walking, swimming, and cycling”.

    “There need to also be fewer processed products and solutions, animal products, sugars and easy carbs and much more plant dependent, advanced carbohydrates and very good fat,” the health practitioner included.

    “Alcohol is also a large calorie, but nutritionally empty consume and its consumption should be stored to a bare minimum.”

  • The Ultimate Guide to Nutrition and Fitness During Menopause

    The Ultimate Guide to Nutrition and Fitness During Menopause

    Menopause refers to a natural drop in reproductive hormones that accompanies the end of menstruation. It’s a normal part of aging and typically occurs in your late 40s or early 50s (1).

    Over 80{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of people going through or nearing menopause experience uncomfortable symptoms, such as hot flashes, mood swings, irritability, or difficulty sleeping (1).

    The good news is that your nutrition and fitness choices can ease these symptoms.

    This article provides numerous helpful diet and exercise tips to support your body during menopause.

    It’s hard to pinpoint exactly when menopause-related hormonal changes begin. Oftentimes, they’re signaled by various symptoms, including (1):

    • hot flashes
    • problems sleeping
    • vaginal dryness
    • night sweats
    • mood swings
    • aching joints
    • depression
    • fatigue

    If these symptoms begin before your periods stop, you’re likely in a transitional phase called perimenopause. You may also experience lighter or shorter periods that may come either more or less often than usual (2).

    Twelve months without a period is the more definitive marker of menopause (3).

    In terms of your diet, you’ll want to hone in on foods that help keep your heart healthy, your bones strong, and your brain sharp — while lowering your intake of foods that trigger symptoms. Whole foods like fruits, veggies, and whole grains may be particularly helpful.

    Although the right diet won’t eradicate your symptoms, it may help you feel better and alleviate day-to-day side effects.

    Maintain lean muscle mass

    Sarcopenia, or the progressive loss of lean muscle mass, is common as your body ages. In fact, a 3–8{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} loss of lean muscle mass per decade is thought to begin in a person’s 30s (4, 5, 6).

    As you age, this percentage becomes significant because the loss of lean muscle mass increases your risk of fractures and falls (4, 5, 6).

    Nonetheless, eating 25–30 grams of protein at each meal may protect against this loss of lean muscle mass (5, 6).

    For context, a 3-ounce (85-gram) portion of salmon packs 22 grams of protein. Visually, this amount is the size of a deck of cards or a bar of soap (7).

    Other high quality protein sources include eggs, beef, seafood, and poultry like chicken or turkey. Plant-based foods — such as nuts, some meat alternatives, soy products like tofu, and beans and other legumes — can also contribute to daily protein needs.

    Eating foods that are high in leucine, a building block of protein, may also optimize muscle creation and retention in older adults. Most protein sources contain leucine. Animal products and some plant proteins, such as soy, are particularly good sources (4, 5, 6).

    Preserve bone and brain health

    Osteopenia is a reduction in bone mass that’s more common in older adults.

    If left untreated, it may lead to osteoporosis, which is a porousness in your bones that makes you particularly susceptible to sudden breaks or fractures (8, 9).

    Foods rich in calcium and vitamin D help keep bones strong, which is pivotal during menopause — especially since osteopenia and osteoporosis are common right before, during, and after menopause due to the decrease in estrogen (3, 10).

    Therefore, you should aim to get three or more servings per day of fortified dairy products like yogurt, milk, or cheese (11).

    Other foods naturally rich in vitamin D include seafood, egg yolks, and certain types of mushrooms.

    Identify what triggers your hot flashes

    Some people experience more hot flashes when they eat spicy foods, alcohol, and caffeine (12, 13, 14).

    As such, one strategy the next time you experience hot flashes is to write down what you last ate. Doing so may help you identify trigger foods that you should limit or avoid to reduce how often or intensely you experience hot flashes.

    Keeping a more robust food journal may also help.

    Increase your intake of omega-3s

    Some research suggests that eating more foods high in omega-3 fatty acids may help reduce hot flash and night sweat symptoms — although one review notes that results are inconclusive (15, 16).

    Omega-3-rich foods include fatty fish like salmon, sardines, tuna, and mackerel, as well as certain nuts and seeds. Notably, these foods may also bolster heart health (17).

    Eat more soy and other phytoestrogens

    Declining levels of estrogen and other sex hormones alter how your body metabolizes carbs and fats during menopause, which may contribute to weight gain (18).

    Phytoestrogens are plant compounds naturally found in some foods that may act as a weak estrogen in your body. In turn, they may help diminish the symptoms brought on by the decline in estrogen that accompanies menopause (16).

    While more research is needed and results are mixed, some studies suggest that phytoestrogens may benefit people undergoing and nearing menopause (19, 20, 21, 22, 23, 24).

    Foods rich in phytoestrogens include soybeans, tofu, tempeh, grapes, beans, flaxseeds, linseed, sesame, and black and green tea (25).

    summary

    When going through menopause, be sure to get enough protein and other whole foods while avoiding foods that trigger hot flashes. Additionally, it may be helpful to increase your intake of omega-3s and phytoestrogen-containing foods.

    It’s vital to stay active when you’re going through menopause.

    That’s because bone density declines during this phase, making you more susceptible to fractures. Yet, exercise may counteract bone density loss while boosting your mood, reducing anxiety, and improving sleep (8, 26, 27, 28).

    Weight-bearing exercises help keep your bones strong.

    For instance, lifting weights or doing Total Resistance Exercise (TRX) — a suspension-based exercise system — may help build strength, while aerobic exercise like running, high intensity interval training (HIIT), and certain types of dance or yoga may benefit heart health (29).

    Low impact movement like walking, swimming, dance, and yoga helps keep your joints healthy. These activities may be particularly suitable if you’re new to exercise or haven’t worked out in a while (30).

    summary

    Weight-bearing, aerobic, and low impact exercise may benefit your health during menopause in several ways, including by helping prevent loss of bone density.

    When going through menopause, it’s important to speak with your doctor before making any drastic changes to your diet or exercise routine. They may want to discuss the best options for you while considering your medical history and medications.

    Diet

    It’s important to get enough nutrients by way of whole grains, protein, fruits, vegetables, and healthy fats. These foods keep your body nourished and protect against age-related muscle loss, as well as reduce your risk of developing type 2 diabetes (8, 31).

    You’re at a higher risk of heart disease after menopause due to decreases in estrogen and alterations in how your body metabolizes fats, so a balanced diet becomes especially important in lowering this risk (31).

    You should avoid regularly eating high sodium foods, as a high sodium diet has been associated with lower bone density in menopausal women (32).

    If you have kidney issues, such as chronic kidney disease (CKD), you should speak with your healthcare provider before increasing your protein or dairy intake (33).

    What’s more, you may want to consider curbing your alcohol and caffeine intake. Doing so may not only reduce sleep disturbances but also take stress off of your bladder should you be experiencing urinary incontinence, or loss of bladder control (34, 35).

    However, it’s worth noting that while alcohol exacerbates hot flashes in some women, one study found that one drink per day relieved this symptom in some women, while a recent review noted that hops and other compounds in beer also brought relief (36, 37).

    More research is needed to understand the relationship between alcohol, caffeine, and menopause symptoms.

    Fitness

    Always work out in well-lit spaces and safe areas to avoid falls or accidents.

    Remember to start any new exercise routine slowly, and listen to your body’s cues. Wear supportive footwear that’s stable and comfortable.

    Be sure to speak with a trainer or healthcare professional before starting a new exercise regimen.

    Mental health

    Women are 2.5 times more likely to be diagnosed with depression than men, and they’re at particular risk of depression while transitioning into menopause (16).

    If you’ve been feeling unlike yourself or exhibiting any of the telltale signs of depression, such as irritability, difficulty sleeping, and constant sadness or numbness, consider talking with a therapist.

    Remember that you’re worthy of a nonbiased space in which to process your experiences, including menopause. If the COVID-19 pandemic makes in-person therapy a prohibitive concern, virtual therapy options are now widespread.

    Hormone therapy

    Hormone replacement therapy (HRT) typically involves supplementing hormones like estrogen or progesterone that decrease throughout menopause (38, 39, 40, 41).

    Estrogen can be prescribed in many forms, including pills, patches, and vaginal foams or rings. Low-dose estrogen is typically administered in the vagina via foam or rings and can treat symptoms like dryness, painful sex, hot flashes, and night sweats (42).

    If started within 10 years of menopause onset, HRT may protect against heart disease and ease menopause symptoms. This is especially important if common symptoms like depression, bone loss, insomnia, and hot flashes are disrupting your quality of life (43).

    Although potential risks — including stroke, blood clots, gallstones, and cancer — make HRT controversial, evidence suggests that it makes the most sense for those who experience menopause unusually early (38, 39, 43, 44).

    Women under age 60 are best positioned to benefit from HRT with little risk (43, 44).

    The type of HRT and length of treatment depend on a variety of factors, such as your age, health history, symptoms, and onset of menopause. Speak with your doctor if you’re curious about HRT.

    summary

    Tending to both your physical and mental health is important during menopause. Be sure you’re getting all the right nutrients, keeping your body moving, and seeking help when you need it.

    Menopause is a natural transition in a person’s life.

    Although the end of menstruation is accompanied by several uncomfortable symptoms like hot flashes, night sweats, depression, and weakening bones, adequate nutrition and physical activity may diminish the severity of these symptoms.

    Eating enough protein and other whole foods like fruits, grains, vegetables, and healthy fats is key. Furthermore, regular exercise supports your mood, bone health, and lean muscle mass.

    Be sure to speak with your doctor before making any major changes to your diet or fitness routine.

  • 1.

    Nelson HD. Menopause. Lancet. 2008;371(9614):760–70.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 2.

    Natari RB, Clavarino AM, McGuire TM, Dingle KD, Hollingworth SA. The bidirectional relationship between vasomotor symptoms and depression across the menopausal transition: a systematic review of longitudinal studies. Menopause. 2018;25(1):109–20.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 3.

    Schbley BH. Socioeconomic factors in menopausal women’s use of hormone replacement therapy. J Women Aging. 2009;21(2):99–110.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 4.

    Whiteley J, DiBonaventura M, Wagner JS, Alvir J, Shah S. The impact of menopausal symptoms on quality of life, productivity, and economic outcomes. J Womens Health. 2013;22(11):983–90.

    Article 

    Google Scholar
     

  • 5.

    Writing Group for the Women’s Health Initiative Investigators. Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results from the Women’s Health Initiative randomized controlled trial. JAMA. 2002;288(3):321–33.

    Article 

    Google Scholar
     

  • 6.

    Committee TWHIS. Effects of conjugated equine estrogen in postmenopausal women with hysterectomy: the Women’s health initiative randomized controlled trial. JAMA. 2004;291(14):1701–12.

    Article 

    Google Scholar
     

  • 7.

    Nabulsi AA, Folsom AR, White A, Patsch W, Heiss G, Wu KK, Szklo M. Association of hormone-replacement therapy with various cardiovascular risk factors in postmenopausal women. N Engl J Med. 1993;328(15):1069–75.

    CAS 
    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 8.

    Stoppe G, Dören M. Critical appraisal of effects of estrogen replacement therapy on symptoms of depressed mood. Arch Women Ment Health. 2002;5(2):39–47.

    CAS 
    Article 

    Google Scholar
     

  • 9.

    Brown S. Shock, terror and controversy: how the media reacted to the Women’s health initiative. Climacteric. 2012;15(3):275–80.

    CAS 
    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 10.

    Lawton B, Rose S, McLeod D, Dowell A. Changes in use of hormone replacement therapy after the report from the Women’s Health Initiative: cross sectional survey of users. BMJ. 2003;327(7419):845.

    PubMed 
    PubMed Central 
    Article 

    Google Scholar
     

  • 11.

    Rossouw JE, Prentice RL, Manson JE, Wu L, Barad D, Barnabei VM, Ko M, LaCroix AZ, Margolis KL, Stefanick ML. Postmenopausal hormone therapy and risk of cardiovascular disease by age and years since menopause. JAMA. 2007;297(13):1465–77.

    CAS 
    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 12.

    de Villiers TJ, Hall JE, Pinkerton JV, Cerdas Perez S, Rees M, Yang C, Pierroz DD. Revised global consensus statement on menopausal hormone therapy. Climacteric. 2016;19(4):313–5.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 13.

    Wysowski DK, Governale LA. Use of menopausal hormones in the United States, 1992 through June, 2003. Pharmacoepidemiol Drug Saf. 2005;14(3):171–6.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 14.

    Sarrel PM, Njike VY, Vinante V, Katz DL. The mortality toll of estrogen avoidance: an analysis of excess deaths among hysterectomized women aged 50 to 59 years. Am J Public Health. 2013;103(9):1583–8.

    PubMed 
    PubMed Central 
    Article 

    Google Scholar
     

  • 15.

    LaCroix AZ, Chlebowski RT, Manson JE, Aragaki AK, Johnson KC, Martin L, Margolis KL, Stefanick ML, Brzyski R, Curb JD, et al. Health outcomes after stopping conjugated equine estrogens among postmenopausal women with prior hysterectomy: a randomized controlled trial. JAMA. 2011;305(13):1305–14.

    CAS 
    PubMed 
    PubMed Central 
    Article 

    Google Scholar
     

  • 16.

    Bahri N, Pourali L, Esmaeeli H. Application of various menopausal symptoms treatment options and its related factors, Gonabad- 2016. Iran J Obstet Gynecol Infert. 2016;19(26):1–8.


    Google Scholar
     

  • 17.

    Drewe J, Bucher KA, Zahner C. A systematic review of non-hormonal treatments of vasomotor symptoms in climacteric and cancer patients. Springerplus. 2015;4(1):65.

    PubMed 
    PubMed Central 
    Article 
    CAS 

    Google Scholar
     

  • 18.

    Goldstein KM, Coeytaux RR, Williams JW Jr, Shepherd-Banigan M, Goode AP, McDuffie JR, Befus D, Adam S, Masilamani V, Van Noord MG. Non-pharmacologic treatments for menopause-associated vasomotor symptoms. Washington DC: DVA Health Services Research and Development Service; 2016.


    Google Scholar
     

  • 19.

    Carpenter JS, Byrne MM, Studts JL. Factors related to menopausal symptom management decisions. Maturitas. 2011;70(1):10–5.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 20.

    Siyam T, Carbon J, Ross S, Yuksel N. Determinants of hormone therapy uptake and decision-making after bilateral oophorectomy (BO): a narrative review. Maturitas. 2019;120:68–76.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 21.

    Hyde A, Nee J, Drennan J, Butler M, Howlett E. Hormone therapy and the medical encounter: a qualitative analysis of women’s experiences. Menopause. 2010;17(2):344–50.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 22.

    Manson JE, Aragaki AK, Rossouw JE, Anderson GL, Prentice RL, LaCroix AZ, Chlebowski RT, Howard BV, Thomson CA, Margolis KL, et al. Menopausal hormone therapy and long-term all-cause and cause-specific mortality: the women’s health initiative randomized trials. JAMA. 2017;318(10):927–38.

    PubMed 
    PubMed Central 
    Article 

    Google Scholar
     

  • 23.

    Langer RD, Hodis HN, Lobo RA, Allison MA. Hormone replacement therapy—where are we now? Climacteric. 2021;24(1):3–10.

    CAS 
    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 24.

    Thompson JJ, Ritenbaugh C, Nichter M. Why women choose compounded bioidentical hormone therapy: lessons from a qualitative study of menopausal decision-making. BMC Womens Health. 2017;17(1):97.

    CAS 
    PubMed 
    PubMed Central 
    Article 

    Google Scholar
     

  • 25.

    Velentzis LS, Banks E, Sitas F, Salagame U, Tan EH, Canfell K. Use of menopausal hormone therapy and bioidentical hormone therapy in Australian women 50 to 69 years of age: results from a national, cross-sectional study. PLoS ONE. 2016;11(3):e0146494.

    PubMed 
    PubMed Central 
    Article 
    CAS 

    Google Scholar
     

  • 26.

    Bahri N, Sajjadi M, Sadeghmoghadam L. The relationship between management strategies for menopausal symptoms and women’s decision making styles during menopausal transition. Prz Menopauzalny. 2019;18(3):174–9.

    PubMed 
    PubMed Central 

    Google Scholar
     

  • 27.

    Theroux R. Women’s decision making during the menopausal transition. J Am Acad Nurse Pract. 2010;22(11):612–21.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 28.

    Zapata AML, Beaudreau SA, O’Hara R, Bereknyei Merrell S, Bruce J, Garrison-Diehn C, Gould CE. Information-seeking about anxiety and perceptions about technology to teach coping skills in older veterans. Clin Gerontol. 2017;41(8):346–56.

    PubMed 
    PubMed Central 

    Google Scholar
     

  • 29.

    Kingsberg SA, Schaffir J, Faught BM, Pinkerton JV, Parish SJ, Iglesia CB, Gudeman J, Krop J, Simon JA. Female sexual health: barriers to optimal outcomes and a roadmap for improved patient-clinician communications. J Women’s Health (2002). 2019;28(4):432–43.

    Article 

    Google Scholar
     

  • 30.

    Henwood F, Wyatt S, Hart A, Smith J. ‘Ignorance is bliss sometimes’: constraints on the emergence of the ‘informed patient’ in the changing landscapes of health information. Sociol Health Illn. 2003;25(6):589–607.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 31.

    Pache DM, Hollingworth SA, van Driel ML, McGuire TM. Does consumer medicines interest reflect medicines use? An Australian observational study comparing medicines call center queries with medicines use. Res Social Adm Pharm. 2019;15(4):440–7.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 32.

    Benchimol EI, Smeeth L, Guttmann A, Harron K, Moher D, Petersen I, Sørensen HT, von Elm E, Langan SM, Committee RW. The REporting of studies conducted using observational routinely-collected health data (RECORD) statement. PLoS Med. 2015;12(10):e1001885.

    PubMed 
    PubMed Central 
    Article 

    Google Scholar
     

  • 33.

    ATC/DDD Index 2017 https://www.whocc.no/atc_ddd_index/

  • 34.

    Commonwealth Department of Health and Aged Care, National Key Centre for Social Applications of Geographical Information Systems: Measuring remoteness: Accessibility/Remoteness Index of Australia (ARIA) revised edition: Commonwealth Department of Health and Aged Care; 2001.

  • 35.

    Australian Bureau of Statistics: Year book Australia 2012. Canberra: Australian Bureau of Statistics; 2012.

  • 36.

    Beasley TM, Schumacker RE. Multiple regression approach to analyzing contingency tables: Post hoc and planned comparison procedures. J Exp Educ. 1995;64(1):79–93.

    Article 

    Google Scholar
     

  • 37.

    Bazeley P. Analysing qualitative data: More than ‘identifying themes.’ Malays J Qual Res. 2009;2(2):6–22.


    Google Scholar
     

  • 38.

    Pines A, Sturdee DW, Birkhäuser MH, Schneider HPG, Gambacciani M, Panay N. IMS updated recommendations on postmenopausal hormone therapy. Climacteric. 2007;10(3):181–94.

    CAS 
    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 39.

    Hengen KM, Alpers GW. What’s the risk? Fearful Individuals generally overestimate negative outcomes and they dread outcomes of specific events. Front Psychol. 2019;10:1676.

    PubMed 
    PubMed Central 
    Article 

    Google Scholar
     

  • 40.

    Loewenstein GF, Weber EU, Hsee CK, Welch N. Risk as feelings. Psychol Bull. 2001;127(2):267–86.

    CAS 
    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 41.

    Shapiro M. Media and education of the consumer. Menopause. 2016;23(8):924–7.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 42.

    Natari RB, McGuire TM, Baker PJ, Clavarino AM, Dingle KD, Hollingworth SA. Longitudinal impact of the Women’s health initiative study on hormone therapy use in Australia. Climacteric. 2019;22(5):489–97.

    CAS 
    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 43.

    Crawford SL, Crandall CJ, Derby CA, El Khoudary SR, Waetjen LE, Fischer M, Joffe H. Menopausal hormone therapy trends before versus after 2002: impact of the Women’s health initiative study results. Menopause. 2018;26(6):588–97.

    PubMed 
    PubMed Central 
    Article 

    Google Scholar
     

  • 44.

    Ettinger B, Wang SM, Leslie RS, Patel BV, Boulware MJ, Mann ME, McBride M. Evolution of postmenopausal hormone therapy between 2002 and 2009. Menopause. 2018;25(11):1306–12.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 45.

    Kloosterboer SM, McGuire T, Deckx L, Moses G, Verheij T, van Driel ML. Self-medication for cough and the common cold: Information needs of consumers. Aust Fam Physician. 2015;44(7):497–501.

    PubMed 
    PubMed Central 

    Google Scholar
     

  • 46.

    Gartoulla P, Davis S, Worsley R, Bell R. Use of complementary and alternative medicines for menopausal symptoms in Australian women aged 40–65 years. Med J Aust. 2015;203(3):146–146.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 47.

    de Villiers TJ, Gass MLS, Haines CJ, Hall JE, Lobo RA, Pierroz DD, Rees M. Global Consensus Statement on menopausal hormone therapy. Maturitas. 2013;74(4):391–2.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar
     

  • 48.

    Huston SA, Jackowski RM, Kirking DM. Women’s trust in and use of information sources in the treatment of menopausal symptoms. Womens Health Issues. 2009;19(2):144–53.

    PubMed 
    Article 
    PubMed Central 

    Google Scholar