Hot flashes, mood swings, bad sleep, and night sweats are common symptoms women can experience with menopause. This transition in a woman’s life is often seen as frustrating, but it can also be a time for women to celebrate their changing bodies with a new freedom.
“I love to normalize menopause because there has been a stigma associated with it. Women are often told that it's not something to look forward to and a sign that you are aging, but it can also be looked at in a positive way – women no longer need to worry about pregnancy prevention or menstrual symptoms,” said Dr. Laura Kota, OB-GYN at McLaren Greater Lansing Women’s Health. “Working with your gynecologist or primary care provider can make a huge difference in the overall experience to help manage your menopausal symptoms and make life during this stage more enjoyable.”
Menopause is defined as when a woman no longer has a menstrual cycle due to the reduction of reproductive hormones from the ovaries for at least 12 consecutive months. More than 1 million women in the United States enter menopause every year, often suffering in silence without medical support. Menopause usually begins to affect women ages 45 to 55, but for some, it may begin earlier.
“Often women in the household are known to take care of everyone and put themselves on the back burner, but it’s important that women be proactive about their own health,” said Dr. Kota. “There are things they can do to help reduce symptoms and the frustrations that come with menopause.”
This includes diet and exercise. The general recommendation for women is to exercise for 30 minutes most days of the week or strive for 150 minutes total during a week. Exercise helps maintain joint flexibility, posture, and muscle tone and creates endorphins – boosting mood and improving sleep. Supplements, such as calcium and vitamin D, can also help relieve menopausal effects.
“As we age, our nutritional needs change,” said Dr. Kota. “To help with bone loss often associated with menopause, 1,200 milligrams of calcium with the addition of vitamin D are recommended, and a supplement vitamin, along with well-balanced meals can help get to that.”
Prescription medications, including estrogen therapy, birth control pills, and antidepressants, are also available and can help decrease the effects of symptoms and should be discussed more in detail with a provider.
“Every woman’s body is unique, so I encourage women to have these conversations with their physician,” said Dr. Kota. “There is support and resources that will help make this next stage in a woman’s life a more positive one.”
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