Episode 28: Women's Health: Menopause
What is Menopause:
- Menopause is defined as having no menstrual period for one year. The age it starts can vary, but it typically occurs in your late 40s or early 50s. Menopause can cause many changes in your body.
- Menopause symptoms are the result of a decreased production of the hormones estrogen and progesterone in the ovaries. Symptoms can include hot flashes, weight gain, or vaginal dryness.
- The average age menopause begins is 51 years old.
- The majority of women stop having periods somewhere between ages 45 and 55
What is Perimenopause:
- Perimenopause refers to the period of time right before menopause begins.
- During perimenopause, your body is beginning the transition into menopause. That means that ovarian hormone production is beginning to decline.
- You may begin to have some symptoms commonly associated with menopause, like hot flashes. Your menstrual cycle may become irregular, but it won’t stop during the perimenopause stage.
- Once you completely stop having a menstrual cycle for 12 consecutive months, you’ve entered menopause.
Symptoms:
- Hot flashes can happen daily or even several times a day. You may have them for just one year or over several years.
- Avoiding triggers may reduce the number of hot flashes you have.
- Hot flash triggers can include:
- consuming alcohol or caffeine
- eating spicy foods
- feeling stressed
- being somewhere hot
- Smoking or having a higher body weight may also make hot flashes worse.
HOT FLASH PREVENTION
- Avoid triggers like spicy foods, caffeine, or alcohol. Smoking may also make hot flashes worse.
- Dress in layers.
- Use a fan at work or in your home to help cool you down.
- Talk with a healthcare professional about medications that may help reduce hot flashes.
Bone Health:
- The decline in estrogen production can affect the amount of calcium in your bones. This can significantly decrease bone density, leading to a condition known as osteoporosis.
- It can also make you more likely to experience hip, spine, and other bone fractures.
- Many women experience accelerated bone loss during the first few years after their last menstrual period.
To keep your bones healthy:
- Eat foods with lots of calcium, such as dairy products or dark leafy greens.
- Take vitamin D supplements.
- Exercise regularly and include weight training in your exercise routine.
- Reduce alcohol consumption.
- Avoid smoking.
There are prescription medications you may want to discuss with a doctor to prevent bone loss as well.
Heart disease: Not all people experience symptoms of heart conditions during menopause, though some people do experience dizziness or cardiac palpitations.
- Decreased estrogen levels can prevent your body from retaining flexible arteries. This can impact blood flow.
- Maintaining a healthy weight for your body, eating a nutritious diet, exercising regularly, and not smoking can all reduce your chances of developing heart conditions.
WEIGHT MANAGEMENT
- Focus on a healthy lifestyle to manage your weight, if needed.
- Eat a well-rounded diet that includes increasing calcium and reducing sugar intake.
- Engage in 150 minutes a week of moderate exercise, or 75 minutes a week of more intense exercise, such as running.
- Don’t forget to include strength exercises in your routine.
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
