Menopause; Lifestyle Tips

Cooling off those hot flashes without hormone therapy

Try dressing in light layers that can be taken off when a hot flash starts; using a hand-held, battery-operated fan; and taking a tepid or cool shower before bedtime. For some women, alcohol or caffeine triggers hot flashes, so it can help to avoid these substances. If stress brings on hot flashes, try relaxation techniques, such as deep breathing and meditation.

Weight gain at menopause common but not inevitable

Most women gain weight, especially in their midsection, around menopause. This mid-life weight gain is partly because of hormonal changes associated with menopause. However, weight gain is also associated with inadequate physical activity, and women tend to be less physically active as they grow older. To avoid weight gain, reduce calorie intake and make exercise a priority. In fact, you may need to eat less and exercise more than you did when you were younger to lose weight or to maintain a healthy weight because the metabolism naturally slows down as you age.

Calcium, vitamin D key to bone health, overall health

Adequate calcium intake--in the presence of adequate levels of vitamin D--plays a major role in reducing the incidence of osteoporosis, a bone-thinning disease that can lead to fractures. In addition, calcium also appears to have beneficial effects in several non-skeletal disorders, such as high blood pressure, colorectal cancer, obesity and kidney stones. Most women who are peri- or postmenopausal should get at least 1200-1500 mg per day of elemental calcium, and, to ensure adequate calcium absorption, 400-800 IU per day of vitamin D. Calcium is best absorbed from whole foods, or in supplement doses of 500 mg or less at a time, so split up your 1200-1500 mg into two or three doses.

Vaginal dryness easily conquered

As estrogen levels drop at menopause, the vagina's natural lubricants decline, resulting in dryness and itching that can make intercourse painful. The paradox is that regular sexual activity that leads to orgasm can help keep the vagina moist. Before intercourse, try inserting a nonprescription water-soluble lubricant around the opening, and a small amount into the vagina. If nonprescription remedies don't help, talk to your health care professional about estrogen vaginal cream or another form of estrogen therapy.

References

San Antonio Breast Cancer Symposium, Dec. 14-17, 2006. Donald Berry, PhD, department of biostatistics, The University of Texas M.D. Anderson Cancer Center, Houston. Peter Ravdin, MD, PhD, department of biostatistics, The University of Texas M.D. Anderson Cancer Center, Houston. Eric Winer, MD, Dana-Farber Cancer Institute, Boston.

"NIH Asks Participants in Women's Health Initiative Estrogen-Alone Study to Stop Study Pills, Begin Follow-up Phase." National Institutes of Health. http://www.nhlbi.nih.gov. March 2, 2004. Accessed March 2004.

Effects of Estrogen plus Progestin on Health-Related Quality of Life. J. Hays et al. NEJM, May 8,2003; Vol. 348, No. 19.

FDA Approves Lower Dose of Prempro, a Combination Estrogen and Progestin Drug for Postmenopausal Women. FDA News (press release). March 13, 2003. http://www.fda.gov

Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results From the Women's Health Initiative randomized controlled trial. JAMA. 2002 Jul 17;288(3):321-33.

FDA Orders Warning on all Estrogen Labels. New York Times. Jan. 9, 2003

FDA Approves new Labels for Estrogen and Estrogen with Progestin Therapies for Postmenopausal Women Following Review of Women's Health Initiative Data. FDA Talk Paper. Jan. 8, 2003

Grady D, Herrington D, Bittner V, et al, for the HERS Research Group. Heart and estrogen/progestin replacement study follow-up (HERS II): Part 1. Cardiovascular outcomes during 6.8 years of hormone therapy. JAMA 2002;288:49-57.

Hulley S, Furberg C, Barrett-Connor E, et al, for the HERS Research Group. Heart and estrogen/progestin replacement study follow-up (HERS II): Part 2. Non-cardiovascular outcomes during 6.8 years of hormone therapy. JAMA 2002;288:58-66.

Writing Group for the Women's Health Initiative Investigators. Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results from the Women's Health Initiative randomized controlled trial. JAMA 2002; 288:321-333.