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Menopause 101

We're glad you stopped by! We've compiled a list of resources to help you thrive during the menopause transition. 

Explore Symptoms

Most women will experience period changes as they move into perimenopause. Changes can range from irregular cycles, abnormally heavy or prolonged bleeding (menorrhagia), and / or increasingly painful cramps (dysmenorrhea) — and yes, this can happen even if your cycle ran like clockwork before. 

Hormonal imbalances affect the hypothalamus, the body's temperature-regulating center.  80% of women experience hot flashes.

When estrogen levels drop, it can disrupt the delicate balance of neurotransmitters, leading to mood swings, irritability, and emotional changes.

Hormonal changes, sleep disturbances, and increased stress levels can contribute to fatigue during menopause. Prioritizing quality sleep, maintaining a balanced diet, and incorporating gentle exercise can help combat fatigue.

Hormonal shifts can disrupt sleep patterns and lead to insomnia. 40-60% of women experience insomnia. Establishing a consistent sleep routine, creating a relaxing bedtime environment, and practicing relaxation.

Hormonal changes can affect metabolism and lead to weight gain, particularly around the abdomen. Adopting a healthy and balanced diet, engaging in regular physical activity, and strength training can support weight management during menopause.

Decreased estrogen levels can affect hair growth cycles. Nourishing the hair with a healthy diet, avoiding harsh hair treatments, and using gentle hair care products can help maintain hair health. In some cases, medical treatments may be recommended.

 Estrogen decline can cause a decrease in skin collagen, leading to dryness. Using moisturizers, avoiding hot showers, and protecting the skin from harsh weather conditions can help alleviate dry skin. Drinking plenty of water and incorporating omega-3 fatty acids into the diet can also support skin hydration.

Decreased estrogen levels result in reduced vaginal moisture and elasticity. Using water-based lubricants during intercourse, practicing regular sexual activity, and discussing hormone therapy or vaginal estrogen treatments with a healthcare provider can help manage vaginal dryness.

Hormonal changes can lead to a decline in sexual desire. Open communication with your partner, exploring new ways to enhance intimacy, and discussing potential treatment options with a healthcare provider can address decreased libido.

Vaginal dryness and thinning of the vaginal walls can cause discomfort during sex. Using lubricants, engaging in longer foreplay, and discussing hormone therapies or vaginal moisturizers with a healthcare provider can help alleviate pain during intercourse.

Hormonal changes can weaken the pelvic floor muscles and lead to urinary issues such as incontinence or frequent urination. Practicing pelvic floor exercises (Kegels), limiting caffeine intake, and seeking guidance from a healthcare professional or pelvic floor therapist can assist in managing urinary symptoms.

Hormonal imbalances can contribute to joint and muscle discomfort. Engaging in regular physical activity, maintaining a healthy weight, applying heat or cold packs, and considering over-the-counter pain relievers can help alleviate joint and muscle aches.

Hormonal fluctuations can trigger headaches or migraines. Identifying triggers, practicing relaxation techniques, maintaining a regular sleep schedule, and discussing potential treatment options with a healthcare provider can help manage headaches.

Hormonal changes can affect the heart's electrical system, leading to irregular heartbeats or palpitations. Practicing stress management techniques, avoiding triggers like caffeine or alcohol, and discussing potential treatments or medications with a healthcare provider can help address heart palpitations.

Hormonal fluctuations can impact digestion, leading to symptoms such as bloating, gas, or changes in bowel movements. Consuming a high-fiber diet, staying hydrated, practicing mindful eating, and discussing digestive concerns with a healthcare provider or nutritionist can support digestive health.

Estrogen decline during menopause increases the risk of bone loss and osteoporosis. Consuming a calcium-rich diet, engaging in weight-bearing exercises, and discussing bone health screenings or potential medications with a healthcare provider can help maintain bone density.

Hormonal shifts can alter sweat production and body odor. Maintaining good hygiene practices, using antiperspirants or deodorants, and wearing breathable fabrics can help manage changes in body odor.

 Hormonal changes can cause breast tenderness or discomfort. Wearing a supportive bra, applying warm or cold compresses, and discussing potential treatments or medications with a healthcare provider can help alleviate breast tenderness.

Hormonal changes can contribute to feelings of anxiety or unease. Engaging in stress reduction activities, practicing relaxation techniques, seeking support from loved ones or a therapist, and discussing potential treatment options with a healthcare provider can help manage anxiety symptoms.

Hormonal fluctuations can affect cognitive function and memory. Engaging in mental exercises, maintaining a healthy lifestyle, practicing stress management techniques, and discussing cognitive concerns with a healthcare provider can help address memory problems.

DEPRESSION

Hormonal fluctuations can increase the risk of depression during menopause. Seeking support from a mental health professional, engaging in regular physical activity, participating in enjoyable activities, and discussing potential treatment options with a healthcare provider can address depressive symptoms.

Hormonal imbalances can impact focus and concentration. Creating a conducive work environment, practicing mindfulness techniques, improving sleep quality, and discussing cognitive concerns with a healthcare provider can support concentration.

CHANGES IN BODY COMP

Hormonal shifts during menopause can contribute to changes in body composition, including increased fat deposition and muscle loss. Engaging in regular strength training exercises, maintaining a balanced diet, considering hormonal therapies or treatments, and discussing body composition concerns with a healthcare provider or fitness professional can help manage changes in body composition.

Hormonal imbalances can cause sensations of electric shocks or tingling in the body. Discussing these symptoms with a healthcare provider to rule out other potential causes and exploring potential treatments or therapies can help address electric shock sensations.

GUM PROBLEMS

Hormonal changes can impact oral health, leading to gum problems such as inflammation or increased sensitivity. Practicing good oral hygiene, visiting a dentist regularly for cleanings and check-ups, and discussing gum health concerns with a dental professional can help manage gum problems.

BRITTLE NAILS

Hormonal fluctuations can affect nail health, leading to brittle or weak nails. Keeping nails well-trimmed and moisturized, avoiding harsh chemicals or excessive exposure to water, considering supplements or treatments recommended by a healthcare provider, and discussing concerns with a dermatologist can help improve nail health.

ALLERGIES

Hormonal changes can influence immune system responses, potentially triggering allergies or making existing allergies worse. Managing allergy triggers, seeking guidance from an allergist, and discussing allergy concerns with a healthcare provider can help address allergy symptoms.

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