COVER STORY
The body begins to use energy differently , fat cells change and women may gain weight more easily . You may experience changes in your bone or heart health , your body shape and composition , or your physical function .
The combination of symptoms can cause emotional changes such asanxiety or depression .
Some women experience depression because of declining fertility .
Vaginal dryness can cause sexual discomfort and a loss of sexual drive which can playinto mental healthissues .
Lack of sleep can affect our overall attitude and cause mood changes / irritability .
StayingHealthyDuring Menopause
Common symptoms that some women experience include :
Hotflashes Nightsweats Mood changes Brainfog Vaginal dryness or vaginal leaking Weight gain
Menopause is atime of “ rebirth ” – a call for selfcare . First and foremost , don ’ t be afraid to talk to your physician . Your doctor can explore treatments , techniques and medications that focus on symptomatic relief . Through open discussions , yourphysician can address triggers such as alcohol or other stressors and help improve quality of life . Dr . Tia Welsh , MD , MPH , CPE , FACOG , Chair of Women ’ s Health at Valley Health shares basic tenets with her patients that can make a world of difference .
“ Something as simple as dressing in layers is a goodway to be prepared forthe sudden onsetofa hot flash ,” says Dr . Welsh .“ With more and more women in thisage group in the workforceand on executive boards and with organizations offering comprehensive care for all ages , it ’ s no longer uncommon to see awoman sitting with afan on her desk . We ’ ve come a long way with honest , stigmafree dialog . It ’ s enlightening .” On average , women lose up to 10 % of theirbone mass in the first five years after menopause . Taking acalcium supplement is highly recommended to prevent osteoporosis . Vitamin D is also very important for calcium absorption and bone formation . Exercise has never been more important . Physical activity , especially weight bearing exercises , helps to keep bones strong , in addition to exercises that focus on your core , joint mobility and flexibility . “ My patients who stay active seem to do better through the various stages of menopause ,” says Dr . Anna Collado , DO , Hackensack Meridian . “ Being active can help relieve menopause symptoms , raise energy levels and overall quality of life .” Doctors recommend kegels , a pelvic floor muscle exercise that can strengthen pelvic floor muscles , support pelvic organs and help control incontinence .
Our diets can have an important impact on our overall health . Research has linked many benefits of eating healthy and limiting alcohol to easing the symptoms of menopause . Consulting with a nutritionisttocreateadiet focused on decreasinginflam-
Central abdominal girth increase Sleep disturbances Decreased libido Painful sex Vague joint pain Skin dryness
Thedecline of ovarian function occurs gradually . The average age of menopause in the U . S is about 51 . During this time as the productionofestrogenand progesterone hormones decrease , menopausal symptoms may result . There are some lifestyle modifications that can help ease or lessen symptoms and include :
MAINTAINING AHEALTHY WEIGHT : Excess weight can worsenmenopausal symptoms . EXERCISE REGULARLY : Aim for 150 minutes of moderateintensity exercise or 75 minutes of vigorous-intensity exercise per week . GET ENOUGH SLEEP : Aim for 7-9 hours each night . ENGAGE IN STRESS-REDUCING ACTIVITIES suchasyoga & meditation QUIT SMOKING which can worsen symptoms , and limit alcohol consumption which can interfere with sleep & worsen hot flashes . EAT ABALANCED DIET focusing on fruits , vegetables , whole grainsand lean protein .
INCREASE CALCIUM & VITAMIN D intakewhichare good for bone health , which can decline during menopause . LIMIT PROCESSED FOODS , sugary drinks and unhealthy fats which can contribute to weight gain & inflammation . LOOSE , BREATHABLE CLOTHING can help with hot flashes as can a fan or air conditioner . AVOID CAFFEINE AND SPICY FOODS which cantrigger hot flashes . If you are experiencing severe menopausal symptoms , talk to your doctor about additional treatment options .
— Dr . Anna Collado , DO , Hackensack Meridian
PREPARED BY THE ADVERTISING DEPT . | THE RECORD HEALTH QUARTERLY | SPRING 2024
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