General Menopause FAQ

Q: What is Menopause? 

A: Menopause, also called "the change of life" is a natural process and occurs when a woman's levels of estrogen and progesterone decrease permanently causing ovaries to cease functioning.  Menstruation stops and a woman can no longer become pregnant naturally.  You may suspect you have reached Menopause if you have not had your period for 12 months and have experienced other common Menopause symptoms such as hot flashes, night sweats, mood swings, vaginal dryness and weight gain.  To confirm if you have reached Menopause, a blood test can be performed to measure your amount of follicle-stimulating hormone (FSH). 

Q: What is Perimenopause?

A: Perimenopause is the transitional stage in a woman's reproductive life that leads up to Menopause. Perimenopause usually occurs in women from 35 to 50 years old and can last from two to ten years. Fluctuating hormones during this stage can cause a wide range of symptoms including irregular periods, hot flashes, night sweats, insomnia and mood swings. 

Q: What is premature Menopause? 

A:  The average age of Menopause is 51. If a woman reaches Menopause before the age of 40, she is said to have premature Menopause.  Premature Menopause can be a result of genetics, illness or medical treatments that remove or damage the ovaries.  Women who have premature Menopause develop the common symptoms of Menopause.  Women may also experience emotional distress related to infertility.  If you have infertility due to premature Menopause and wish to become pregnant you may want to speak with a reproductive specialist to explore your options.

Q: Why should women be concerned about hormonal imbalances?

A: The decreasing, fluctuating levels of estrogen, progesterone and other hormones during Perimenopause and Menopause are the cause of a wide range of uncomfortable symptoms such as night sweats, hot flashes, mood swings, vaginal dryness, headaches, weight gain, fatigue, low libido and more.  Balancing hormones levels can help minimize these symptoms.


Q: I don't feel comfortable speaking with my doctor about some of my Menopause symptoms. What should I do? 

A:  Menopause is a natural experience.  While it may feel awkward at first to discuss your symptoms, it is important to have your questions answered. Your doctor may be able to suggest effective and safe ways you can minimize your symptoms.  Don't be ashamed or embarrassed -- your doctor has probably heard it all before and wants what is best for you.  By being open and honest you can start a valuable conversation that can help you start feeling your best.

Q:  What should I ask my doctor about Menopause?

A: Going through Perimenopause and Menopause can be a little scary and confusing. You probably have a lot on your mind.  You don't have to try to figure it all out on your own.  Your doctor is there to help you.  Be prepared by writing down some of the questions you have in advance and bringing them with you to your appointment.

Some questions you may want to consider include:

•    Have you helped other women going through Menopause? If not, could you recommend a doctor or gynecologist who specializes in the care of menopausal women?
•    Are my symptoms considered normal, or should I have tests to rule out other causes?
•    Am I at high risk for heart disease?  If so, what can I do to reduce my risk?
•    Do you think I should try counseling?  If so, do you know a therapist who works with women who have issues surrounding Menopause?
•    Should I have a bone density screening?
•    Can you help me start an exercise program?
•    Do I need medical treatment for my symptoms?
•    What can I expect as I go through Perimenopause and Menopause?
•    Do I still need to use birth control?
•    Should I see a specialist?

Make sure you understand the answers the doctor gives you and write the answers down. Don't be afraid to ask for clarification.  This is about your body and health. 

Q: What lifestyle changes can help me manage the symptoms of Menopause?

A: There are many simple lifestyle changes you can make that can help you manage the symptoms of Menopause safely and effectively. Exercise, healthy eating, and relaxation techniques are some of the basics.   For symptom-specific tips, visit the following pages:
 
Anxiety                                                 Menstrual changes
Depression                                           Mood swings
Hair loss                                               Night sweats
Insomnia                                              Vaginal dryness
Joint pain                                             Weight gain
Loss of libido

Q:  Help! Menopause symptoms are keeping me awake. How can I get a better sleep?

A:  Night sweats, depression and anxiety are common Menopause symptoms that can cause insomnia.  Catch some zzzs by limiting consumption of nicotine, caffeine, sugar and chocolate, especially before going to sleep.  If you have night sweats steer clear of spicy foods, dress in lightweight clothes at night and keep a fan or AC on in your room.

Before bedtime, eat snacks such as bananas, turkey, peanut butter, yogurt or figs which all contain tryptophan, an essential amino acid that encourages sleep.

Try to control stress through meditation and deep breathing.  Exercising during the day can also improve the quality of your sleep and help you sleep better.

You can also support your body's hormonal balance with At Last's Wild Yam Cream, Wild Yam Extra Strength Gel, Wild Yam Meno-Herbs, Meno-Herbs 2 and Equigest Cream.

Q: How can my diet and eating habits affect my Menopause symptoms?

A:  Eating healthy is good for your body and your mind.  During Menopause you should boost consumption of calcium and soy for bone and joint health, and B vitamins which are natural anti-depressants and essential for energy metabolism.

To improve your mood you should consume complex carbohydrates like those found in beans, oatmeal, whole grains, yams, squash and peas, as well as protein like lean meats and low fat cheese, soy and certain fish that contain tryptophan. All these foods have been shown to promote serotonin production, the body's "feel good" hormone.  Limit consumption of caffeine (a stimulant) and alcohol (a depressant).

Avoid spicy foods if you are having hot flashes or night sweats.  Drinking at least eight glasses of water a day can also help reduce their onset. 

Q: How can exercise help my Menopause symptoms? 

A:  Exercise plays an important role in minimizing many symptoms of Menopause.

Menopause can slow your metabolism, making it easy to put on pounds even if you have not been eating more.  Exercising can help maintain your body weight and improve your general health.

Cardiovascular workouts are good for heart health and weight bearing exercises help prevent osteoporosis.  Exercise also builds stronger, more flexible muscles.  Stronger muscles and increased flexibility mean more support for your joints, helping to alleviate joint wear, tear and pain. Muscle also burns more calories than fat, making it easier to keep your weight on track.

If you are experiencing depression, anxiety and mood swings, exercise is beneficial because it is a natural mood elevator and increases your brain's level of serotonin, the "feel good" hormone.

Exercise also increases your energy level and improves the quality of your sleep. In addition, exercise can reduce your risk for high blood pressure, diabetes, heart disease and high cholesterol.

Q: How much physical activity should I do?

A:  It is recommended that adults do the following amounts of physical activity each week:

 
•    2 hours and 30 minutes of moderate-intensity aerobic physical activity such as walking, hiking, yoga, biking 5 – 9 mph, light calisthenics, weight training, ballroom or line dancing, recreational swimming, badminton, Frisbee, gardening and moderate housework.

or

•    1 hour and 15 minutes of vigorous-intensity aerobic physical activity such as jogging, bicycling more than 10 mph, step or high impact aerobics, using a stair climber or rowing machine, jumping rope, vigorous calisthenics, tennis, basketball, swimming laps and heavy housework.

Try to combine aerobic physical activity with muscle building exercises for best results.

If you've never exercised before, now is the time to get moving!  It is never too late to start!  Take the stairs instead of the elevator, go for neighborhood walks, try yoga, take up a fun hobby like tennis or bike riding.  Incorporating little things into your daily routine can really make a difference in helping to keep you fit, strong, healthy and happy.