Managing menopause - Ovia Health https://www.oviahealth.com/blog/fertility-cycle-tracker/managing-menopause/ Digital health personalized for every family journey Mon, 08 Sep 2025 15:31:18 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.3 Sharing Their Truth: What I wish I knew about menopause https://www.oviahealth.com/guide/289620/sharing-their-truth-what-i-wish-i-knew-about-menopause/ Tue, 17 Oct 2023 20:42:26 +0000 https://www.oviahealth.com/?post_type=article&p=289620 Sharing Their Truth is a collaboration between Ovia Health and Labcorp focused on amplifying women’s health journeys to help lessen stigmas, make space for sharing experiences and create community.

Nerlandes’ Story

Nerlandes Themistocle is a pharmacist and Pharmacy Manager at CVS Caremark, having worked in pharmaceuticals for over 25 years. She is a wife and a mother of two, currently residing in Rhode Island and finds joy with her family, listening to music, dancing, traveling, and exploring new foods. Nelandes Themistocle shares her truth about menopause, from what she experienced to what she wishes she knew about this important part of the reproductive health journey.

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Can you tell us a little bit about your menopause experience?

I didn’t experience symptoms or body changes during the perimenopause stage as many others have. All of the symptoms started once my periods stopped very suddenly at the age of 50. What I’ve learned throughout this process and when talking with others is that not everyone experiences menopause in the same ways. Some may experience vaginal dryness, while others may feel more irritable or depressed. No experiences are one and the same.

What symptoms did you experience?

My symptoms were mainly hot flashes and night sweats, as well as trouble sleeping. The hot flashes, however, were pretty severe for me. I’d have to have fans on me at all times at work and when I go to bed.

Were there any other symptoms that caught you by surprise?

The symptom that really caught me by surprise was anxiety. I started to feel anxious about things I normally wouldn’t. For instance, I never felt or experienced anxiousness when it came to my work, especially because I have worked at the same place for years, however, one day I had such an overwhelming experience I had to call my husband. The palpitations were very intense, and this lasted for an entire week. I still feel anxiety from time to time, but I find ways to manage.

Did you feel prepared going into menopause?

Going into menopause is not something any woman can ever be fully prepared for. It took me an entire year to realize that I was going through the change . I definitely was not prepared. I did not have any idea what to expect or even how to identify if I was really experiencing it.

What do you wish more people knew about menopause?

Menopause is not as simple as people think. It is a very complex process that can be long and at times frustrating. The symptoms can last several years after your period stops and can be disruptive to your everyday life. Everyone experiences menopause differently, like I mentioned earlier, no experience is one and the same, so be patient with yourselves.

What do you think is the biggest misconception about menopause?

Menopause is still considered a very sensitive topic. I think that a lot of women struggle with this idea that once they go into menopause, their womanhood is stripped away. They may feel life is going to change forever, and people, including their spouses, will not look at them the same way. I felt that at one point, but my husband still treats me the same. Life may change in some ways, but the most important things don’t. People, not just women, need to be more educated about menopause to help with these feelings.

Is there any message you’d like to give to someone going through or preparing for menopause — maybe someone experiencing the same symptoms as you?

Menopause is not a medical condition but a natural process that will become a part of your life. Our bodies go through a lot of changes during this time, but there are so many ways to manage it. Don’t be afraid of talking about your symptoms; there is absolutely nothing to be ashamed of. Challenge yourself, change your lifestyle, exercise, keep yourself hydrated, lastly and most importantly, seek medical advice or talk to your provider. There are also so many drugs on the market that can help with the symptoms. I have learned to live with it and be happy.

Learn more about menopause

Menopause

Menopause 101

Menopause symptoms

]]> Why should I track my sleep in Ovia? https://www.oviahealth.com/guide/267647/why-should-i-track-my-sleep-in-ovia/ Thu, 01 Dec 2022 17:28:51 +0000 https://www.oviahealth.com/?post_type=article&p=267647 Sleep is theoretically something you do every night. So, what’s the point of tracking it?

As you probably know, not all sleep is created equal. There’s a big difference between a good night’s rest, getting just enough shut-eye to function during the day, and more serious sleep issues that affect your quality of life.

In-app sleep tracking during menopause

Menopause can last several years. During this time, you might notice various physical changes and mental health symptoms — and sleep falls somewhere in the middle.

You can log all these symptoms and changes through the Ovia app. This will give you a clear picture of whether things are getting worse or improving and help you and your healthcare provider find the best possible solution.

Here’s a breakdown of what you might log in the app.

Difficulty falling asleep

Lots of folks have trouble falling asleep at some point or another. Whether you’re in your menopausal years or at a different life stage, it’s helpful to know if this is an every-night occurrence related to other health issues, or just something that happens when you’re busier at work or home.

Insomnia is common among middle-aged and older adults, and it goes beyond having trouble dozing off. People with this sleep disorder struggle to fall asleep and stay asleep, and they may not be able to get any shut-eye at all.

It can come and go or be a more brief occurrence. In any case, tracking your insomnia will help your provider know if it’s a serious concern that requires treatment.

Hot flashes and night sweats

Hot flashes and night sweats are common physical symptoms of menopause. Not surprisingly, they can make it harder to sleep comfortably and get a good night’s rest.

Urinary symptoms

Urinary symptoms affect menopausal women at all hours of the day, but they can be especially irksome at night. Incontinence (loss of bladder control) and a stronger or more frequent urge to urinate might make it harder to fall asleep and stay asleep.

Lifestyle habits and before-bed routine

If you’re facing sleep issues, it’s good to take note of your lifestyle habits and what you do before turning in for the night. While menopause could be the primary culprit, there might be other factors at play.

You can log:

  • When you drink alcohol
  • How often you exercise
  • Your caffeine intake
  • Whether you’re eating a well-rounded diet
  • How much water you’re drinking throughout the day
  • The days you read a book, watched TV, or scrolled on your phone before bed

Sleep issues aren’t always a result of menopause. People in their forties and fifties might be simultaneously supporting their children and aging parents, working full-time jobs, figuring out when they can retire, or potentially facing a serious illness.

Whatever the cause, elevated stress levels can affect your sleep. Tracking your moods, physical symptoms, and lifestyle habits with Ovia can help you stay on top of your health and ultimately improve your well-being.

Get started today.

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]]> Why should I track my mental health in Ovia? https://www.oviahealth.com/guide/267645/why-should-i-track-my-mental-health-in-ovia/ Thu, 01 Dec 2022 17:24:48 +0000 https://www.oviahealth.com/?post_type=article&p=267645 Whether menopause is on the horizon or in full swing, you can expect hormone changes to cause more than just physical symptoms. Many experience various mental health changes during this life stage as well.

Though menopause isn’t always the culprit (mental and emotional struggles can happen at any age), logging your moods will provide a clearer picture of what’s going on. You can get a more accurate diagnosis from your healthcare provider and explore potential treatment options.

And if you’re ever struggling to feel like yourself, it’s time to speak with your provider. 

In-app mental function tracking

Ovia makes it easy to track your moods, emotional changes, and mental function. Here’s a breakdown of what you might log in the app.

Mood changes

Hormone shifts can lead to mood changes at nearly any life stage, and menopause is no exception. Physical health issues during this time could also affect your mood, like an overactive thyroid gland, eating a poor diet, or not getting enough exercise. You can log all these lifestyle habits and more with Ovia.

Crying spells

You might also feel more emotional than usual during menopause. This could cause you to become readily upset, tear up easily, or cry more than you normally do.

Anxiety and panic attacks

Some people feel more stressed or anxious in their menopausal years. In some cases, it may lead to panic attacks. A panic attack is a sudden and unexpected spell of extreme anxiousness, usually accompanied by physical symptoms like excessive sweating, shaking, a racing heart, or shortness of breath.

Low motivation and depressive symptoms

There are also higher rates of depression among menopausal women. The symptoms could be relatively mild, like low motivation and loss of interest in things you typically enjoy.

But if it goes on for longer than two weeks or you’re experiencing suicidal thoughts, it’s best to talk to a healthcare provider right away. Help is available and you do not need to feel like this. 

Brain fog, difficulty concentrating, and memory problems

Hormonal changes, sleep issues, and elevated stress levels could lead to brain fog, difficulty concentrating, or even memory problems. If you’re having trouble focusing, making decisions, or remembering things, check in with your provider.

While these can be normal symptoms of menopause, a mental health professional can offer reassurance and work with you on possible solutions.

Sleep issues

Sleep issues fall somewhere in between mental and physical health — and they’re common during menopause. You might experience insomnia or trouble drifting off. Hot flashes, night sweats, or a frequent urge to urinate could also be keeping you up.

Start logging your mental health symptoms with Ovia today.

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]]> Why should I track my menopause symptoms in Ovia? https://www.oviahealth.com/guide/268419/why-should-i-track-my-menopause-symptoms-in-ovia/ Thu, 01 Dec 2022 17:20:14 +0000 https://www.oviahealth.com/?post_type=article&p=268419 Menopause can last several years, and it’s full of unknowns — especially if you haven’t been diagnosed yet and aren’t entirely sure what’s going on with your body.

No matter what stage you’re at, tracking your menopause symptoms can help you and your healthcare provider make sense of any changes you’re noticing and explore potential treatments.

The Ovia app makes it easy to log how you’re feeling physically and mentally, monitor changes, and keep track of new or ongoing symptoms. Here are some of the most important symptoms to track in Ovia! 

General menopause symptoms

Hot flashes and night sweats are among the most widely known menopause symptoms. But what many don’t realize is that the end of menstruation can also involve chills and cold sweats. If you find yourself constantly adjusting the thermostat to get comfortable, take note and let your provider know.

Hormonal fluctuations might also lead to weight gain. You absolutely don’t need to step on the scale regularly if that’s not your thing, but you might notice some changes to your body shape. During menopause, some people notice that their bodies shift from carrying more weight below the waist (in the hips and thighs) to carrying more weight above the waist. 

Hair and skin

You might notice your hair isn’t as thick as it once was or be alarmed by substantial fallout. Rushing to your hairstylist is an understandable response, but you’re also wise to keep track of when this started and how long it lasts.

Some people experience brittle nails and complexion issues, like dry skin, itchiness, or loss of collagen and elasticity (which usually shows up in the form of fine lines and wrinkles). This is just a natural part of aging, but there are some things you can do.

Head and neck

Symptoms surrounding the head and neck include dry or irritated eyes, dry mouth, or problems with the gums. And some will experience frequent headaches. 

Chest and back

Menopause might lead to stiff or achy muscles in the back or other areas of the body, and hot flashes can cause red splotches on your chest or back. Heart palpitations (a racing or fluttering heartbeat) could be a sign the ovaries are producing less estrogen. 

You might also notice sagging or loss of fullness in your breasts. It’s always good to let your medical provider know about any breast changes so they can recommend an exam if necessary.

Stomach and pelvic area

Hormonal shifts can lead to gastrointestinal issues, like acid reflux (heartburn) and indigestion (upset stomach). You could also experience vaginal dryness and issues with urinating, such as incontinence (loss of bladder control), a stronger urge to urinate, or pain when you do. You can log all these symptoms in Ovia. 

Arms and legs

You may notice tingling or numbness in your hands, feet, or other body parts. Restless leg syndrome can be a symptom of menopause too — adding to the list of things that make it hard to get a good night’s sleep.

Sleep and lifestyle

Speaking of sleep, the Ovia app is a great place to track sleep changes and concerns. This might include insomnia, trouble falling asleep, or frequent wake-ups. You can also log your eating habits, medications, supplements, and exercise.

Mental function

Changes to your mood or mental function can occur during menopause as well. While it might be par for the course, it’s good to keep track of things like crying spells, panic attacks, memory problems, brain fog, or difficulty concentrating.

Many of these symptoms might feel overwhelming (especially when you’re experiencing a few of them at once), but keep in mind that there are treatment options and that many of these symptoms will fade at the end of menopause. The first step you can take is to note how you’re feeling physically and emotionally so you can find the best treatment plan for you. 

Start logging your symptoms with Ovia today.

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]]> Perimenopause: Options and treatments https://www.oviahealth.com/guide/268093/perimenopause-options-and-treatments-2/ Wed, 30 Nov 2022 17:30:40 +0000 https://www.oviahealth.com/?post_type=article&p=268093 This piece was originally published on Elektra Health.

Some perimenopause symptoms can look like symptoms of other issues, so it’s always a good idea to check in with your provider to confirm lifestyle changes and/or treatments. 

Common perimenopause medications and treatments include temporary low-dose birth control (oral contraceptives) and other hormone therapies. But many providers will suggest lifestyle changes before or in addition to medication. In fact, studies have shown that women with healthy lifestyles experience fewer perimenopause symptoms and are better able to cope with those they do — but it’s still good to know that treatments are available. As with all medications, healthcare providers should factor in risks, benefits, individualized needs, and health history when planning treatment.

Lifestyle changes for perimenopause

We’re all familiar with the tried-and-true healthy lifestyle recommendations — eating plenty of veggies and prioritizing whole foods, getting enough sleep, limiting alcohol, avoiding tobacco, reducing stress, and exercising regularly (both aerobic and weight-bearing). All of these apply here. While striving to live, eat, and exercise healthier, we’d also remind you to be kind to yourself in the process. Any transition is also a moment to re-center what’s important to you and how you can best take care of yourself in the process. It might take a little time to get all the pieces in order. 

Building a menopause support team

Start by considering your symptoms, how disruptive they are to you day to day, and prioritizing which to tackle first. You can record all these symptoms (from moods to physical changes) in your Ovia app. Bring this list to your next doctor’s appointment to discuss it. 

It’s essential that you have a provider who listens to you and is informed about the menopause journey. And it’s very possible that a provider you have loved isn’t the right fit for this new stage. Evaluate how comfortable you feel asking questions about your symptoms, how confident you feel in the answers, and how you feel leaving appointments. 

Do you leave feeling informed and confident about your next steps? If not, or if you don’t feel like your provider is listening to you, then find a new one! Having a provider on your team with deep menopause training and understanding is key to thriving during this period of life. 

Finding personal cheerleaders

As you feel comfortable, reach out to your confidants for support. Whether you just need someone to talk to or are looking for more concrete help, start the conversation. We know there is still stigma and misunderstanding around the topic of menopause, but you owe it to yourself to lean on your community rather than experiencing this alone. Who knows, maybe the person you reach out to is going through the same transition.

At any given moment, 50 million or more women in the U.S. are experiencing menopause, and a whopping 16% never discuss it with anyone at all. That needs to change!

Where to start

Take stock of your lifestyle. How much do you move your body? How do you manage stress? Do you sleep well at night? How’s your general eating habits? These four factors can play a huge role in how you feel as you move through the menopause transition, and it’s never too late or too early to start making changes. Dr. Anna Barbieri, Elektra’s founding physician, has these top recommendations. 

Diet

  • Limit, as much as you can, processed foods and added sugars (and processed = anything that comes from a package, made with white flour, or added sugar)
  • Diversify your diet with a wide range of whole foods, especially veggies and healthy fats (e.g., olive oil, avocados, nuts like almonds and walnuts, and fatty fish)
  • Increase intake of organic whole soy products and flaxseed, both of which boast mild estrogenic effects

Exercise

  • Add on strength training (this can positively impact your bone health)
  • Never underestimate the power of a power walk – it’s a great, low-impact exercise that can get you outside and help manage stress
  • Move as much as you can, as often as you can, throughout the day

Sleep and Stress

  • Aim for at least seven hours of sleep per night.
  • Make sleep a priority because it plays such an important role in overall health. If it’s an issue for you, don’t just learn to live with. Consider your sleep hygiene. 
  • Meditate, get outside, knit, go for a jog, read…do whatever you need to do to manage stress on a daily basis, even if it’s just for a few minutes.

All of these are important, but if this all seems overwhelming and you need to choose an area to focus on first, go with diet. Building healthy eating habits now will help you through menopause and well beyond. 

“There isn’t one perfect diet for everyone,” explains Dr. Barbieri. “But the common themes are plant-heavy and whole food, with low refined carbohydrates and sugar. At the end of the day, it’s about balance…I love seeing the tremendously beneficial effect a dietary change can have while being aware that we do not cross over into obsession and rigid patterns.”  

Along with lifestyle changes to help manage menopause symptoms, there are integrative options like supplements, prescription medications, and more. Talk to your provider about which option/combination of options is best for you. 

For too long, too many of us have entered perimenopause without the tools and resources we need to thrive, which means this 8-10 year journey is experienced in a way that’s deeply isolating, lonely, and scary. Knowledge makes a difference. Community makes a difference. You’ve got this! 

]]> How to get the most out of talking to your doctor about menopause https://www.oviahealth.com/guide/267551/talking-to-your-doctor-about-menopause/ Tue, 29 Nov 2022 19:45:42 +0000 https://www.oviahealth.com/?post_type=article&p=267551 Getting ready to talk to your healthcare provider about your menopause symptoms or questions? A little bit of preparation can help you get the most out of your visit. 

Gather useful information before you go

Healthcare appointments can go by in a flash — the average primary care visit is only 17.4 minutes long! With so much packed into such a short time, it’s easy to forget what you wanted to say.

One way to make sure you don’t miss anything is to write down answers to the questions your doctor is likely to ask. Here are a few things to note and bring with you:

  • Menopause symptoms you’re experiencing, including changes in your cycle, hot flashes, sleep issues, sexual problems, and mood concerns. Include anything you’ve noticed, even if you’re not sure it’s menopause-related.
  • Medications you take, including prescriptions, over-the-counter medications, herbal remedies, and supplements.
  • Your family health history, including things that are especially relevant around the time of menopause, such as heart and bone health and the ages your biological relatives began menopause (if you know).
  • A record of your menstrual cycles if you’ve noticed changes, including when they began, how long they lasted, and whether they were heavy or light. 

Prep your questions 

Once you’ve got the important medical info written down, make notes of the questions you’d like to ask. Here are a few common ones:

  • How can I tell if my symptoms are related to menopause or something else?
  • How long should I expect these symptoms to last?
  • What treatments do you recommend for my symptoms?
  • What are the benefits and risks of the treatments you recommend?
  • Do I need to continue using birth control? For how long? What method do you recommend?
  • How does menopause impact my health risks? 
  • What health screenings should I be getting?
  • What should I do now to lower my health risks through menopause and beyond?

Know that you have choices

When you talk with your doctor, don’t forget that menopause is a natural process, not a medical condition. And there’s no right or wrong way to go through it. 

If you have preferences for how you want to manage symptoms, let your doctor know. For example, some people prefer hormone therapy because it’s a very effective treatment for hot flashes, vaginal dryness, and preventing bone loss. But others would rather skip prescription medications and lean into lifestyle changes or natural remedies that are backed by research.

Your healthcare provider is there to give you information and guide you to the safest, most effective treatments. But you are the expert on your body, preferences, and lifestyle. The choices are up to you.

Find the right doctor

If you don’t already have a trusted general practitioner or gynecologist, or if your doctor doesn’t seem to have the answers you need, it’s time to find someone new. Here are a few questions to ask as you consider a new provider:

  • Do you have experience treating menopause?
  • Do you have experience with patients with my health history?
  • Can I call or message you when I have questions?
  • What days and times do you see patients?
  • Do you take my insurance?

What to do if talking about menopause is hard 

In our society, talking about reproductive and sexual health can be uncomfortable. On top of that, aging is a taboo subject, too. This can make it doubly difficult to have a conversation about menopause. 

If talking to your doctor about menopause feels stressful, please remember that they have these conversations every day. They are not there to judge, just to help you be well and stay well. 

Writing everything down in advance, so you can have all your thoughts in order, can help make the conversation go smoothly. You might even try talking through your questions with a friend or family member to practice and get ready to have a great chat with your healthcare provider.

Reviewed by the Ovia Health Clinical Team

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]]> Supporting your partner through menopause https://www.oviahealth.com/guide/266034/supporting-your-partner-through-menopause-2/ Tue, 29 Nov 2022 19:18:36 +0000 https://www.oviahealth.com/?post_type=article&p=266034 Menopause can be overwhelming and hard to talk about. If someone you love is going through it, you might feel a little bit in the dark, and that can make it tough to know how to help. Let’s talk about supporting your partner through menopause.

A good first step toward being supportive is to learn about menopause, so let’s take a look at the basics. The first signs of menopause usually start between ages 45 and 55 when the ovaries slow down their estrogen production. It’s a time of transition, called perimenopause, that lasts for a few years. During this transition, there are lots of changes in the body. Eventually menstrual cycles stop, and when a person has gone a full year without a period, that’s menopause. 

Many people go through this gradual process, but others experience menopause more abruptly through the surgical removal of their ovaries, or other medical treatments. Women who enter menopause this way still experience the same types of symptoms. They may also have the emotional distress that can come with a life-threatening illness, and grief over lost fertility.

The symptoms of menopause

Menopause symptoms can range from very mild to severe. If symptoms become a problem, there are medical treatments that can help. 

Some of the most common symptoms during perimenopause and menopause include: 

  • Hot flashes
  • Night sweats
  • Trouble sleeping
  • Mood swings
  • Vaginal dryness and discomfort during sex
  • Dry skin
  • Thinning hair
  • Weight gain

How to listen and offer support

Even though there’s a list of common menopause symptoms, the physical and emotional experience is different for everyone. So the second important thing to do, once you have an idea of what menopause is all about, is to ask your partner what their own experience is like. Try to listen without judgment or advice. If your partner is going through mood changes, please don’t take the moods personally.

If your partner is struggling, you may want to suggest ways you can help ease their stress, like taking on more household chores or cutting back on a few of the activities that make life hectic and overwhelming. 

Conversations around menopause can also be an opportunity to open the lines of communication about your relationship. Here are a few questions to help you both talk about what you want and need now, and into the future:

  • What can I do to support you when you are stressed, sad, or overwhelmed?
  • When do you need time alone?
  • When do you need support?
  • How can we discuss our feelings during difficult times?

It might be time to talk about your sex life

Around this time, you might both be experiencing changes in your libido. Instead of letting each other’s feelings get hurt, or mistaking libido changes for rejection, discuss your intimacy needs. You don’t have to just stick to sex. Open up about all of the things that help you feel close and connected.

Try some new healthy habits — together

There are lots of lifestyle changes that can help people feel well and stay healthy through menopause. And they’re things that tend to be good for all of us: eating well, getting more physical activity, lowering stress, losing weight if we need to, and quitting smoking. One of the most wonderful ways to support your partner during menopause — and to build your relationship — is to make some of these healthy lifestyle changes together. 

Reviewed by the Ovia Health Clinical Team

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]]> Natural treatments for menopause symptoms: What works and what doesn’t https://www.oviahealth.com/guide/266031/natural-treatments-for-menopause-symptoms-what-works-and-what-doesnt-2/ Tue, 29 Nov 2022 19:16:43 +0000 https://www.oviahealth.com/?post_type=article&p=266031 Hormone replacement therapy (HRT) is the go-to for many who want relief from menopause symptoms. But if you’d rather not take hormones, or if you have health risks that conflict with HRT, there are lots of natural remedies that can help. 

Of course, there are also some natural remedies on the market that make big health claims with little evidence. Let’s take a look at what we know works, and a few remedies that don’t live up to their hype!

Natural treatments for hot flashes

For some women, hot flashes are a minor annoyance. For others, they’re overwhelming in the daytime, and a big sleep disruptor at night. If you’re looking for natural relief, you can start by getting to know your triggers so you can minimize or avoid the things that tend to bring on hot flashes for you. 

Common hot-flash triggers include:

  • Hot weather
  • Smoking
  • Caffeine
  • Spicy foods
  • Alcohol
  • Tight clothing
  • Stress

Try a few lifestyle changes 

A few small changes to the things you do each day can help reduce hot flashes:

  • Turn the thermostat down, especially at bedtime.
  • Sleep with a fan on.
  • Sleep in socks. It might sound counterintuitive, but keeping your feet warm can help lower your core body temperature.
  • Dress in layers.

There are also a few bigger lifestyle changes that help with hot flashes:

  • Quit smoking. Studies show that smokers tend to have more hot flashes. We know that quitting is a very hard change to make. Please talk to your doctor about ways to help.
  • Get more active. Women who move less tend to have more problems with hot flashes. Make sure to get active in a cool place.
  • Move toward a healthy weight for you. Studies show that people who are overweight tend to suffer more from hot flashes, so weight loss may help. 
  • Lower stress. Menopause comes at the same time as lots of other life stressors. Our children may be moving into adulthood, our parents may need care, and our careers can be demanding. So it’s not easy to simply turn off our stress. But one small step you can take is to add deep, slow breathing to your day. Aim for six to eight deep breaths per minute for about 15 minutes each morning and evening. Deep breathing can also help when you feel a hot flash coming on. 

Tweak your diet

You may be able to lower the frequency and severity of hot flashes with a few changes to the things you eat and drink. To start, avoid or limit caffeine, spicy foods, and alcohol. 

You may also want to add more phytoestrogens to your plate. Phytoestrogens (also called plant estrogens) are compounds found naturally in plants, and their effects on the body are similar to estrogen, though weaker. Studies show that phytoestrogens can reduce the frequency of hot flashes. As a bonus, some studies have found that phytoestrogens help prevent bone loss during menopause.

Try adding phytoestrogen-rich foods to your diet, rather than taking supplements. You’ll get lots of beneficial nutrients in addition to the plant estrogens. Here are a few phytoestrogen-rich foods to try: 

  • Soybeans
  • Chickpeas
  • Lentils
  • Flaxseed (crushed or ground)

Natural treatments for insomnia

Many women have a hard time getting a good night’s rest during menopause. These steps can help:

  • Exercise regularly.
  • Skip alcohol, caffeine, and nicotine for a few hours before bedtime
  • Take a warm shower or bath before bed.
  • Follow a consistent sleep schedule.
  • Wear light pajamas and keep your sleeping area cool to help prevent night sweats.
  • Set aside a bit of time before bed for a routine that helps you relax. You might enjoy reading, crafting, journaling, or something else quiet and calming. When it’s close to bedtime, skip stressful activities like checking work email, reading the news, and having emotional conversations.
  • Enjoy warm milk at bedtime or if you wake up during the night. 

Natural help with mood, fears, and depression

Many women experience mood changes during menopause. These remedies can help, but please talk with your doctor if you need more support:

  • Take up a calming practice. Consider yoga, guided meditation, deep breathing, progressive muscle relaxation, or tai chi. There are lots of apps and YouTube videos to get you started.
  • Set aside time for creative projects that give you a feeling of accomplishment. Go for gardening, knitting, painting, playing a musical instrument, or anything that brings you fulfillment.
  • Connect with friends and family. Nurture your relationships, especially those with friends who are going through the same kinds of life changes you are. 

Natural solutions for pain during sex

With lower estrogen at menopause, many women notice vaginal dryness and thinner vaginal tissue, which can lead to painful intercourse. 

A water-based lubricant can help. You can find lots of brands near the condom section in your grocery or drug store. Skip products with glycerin or petroleum jelly since they can cause yeast infections. 

What about herbal supplements?

A quick online search will turn up lots of advice on supplements for menopause symptoms. But it’s important to know that supplements aren’t closely regulated by the FDA, so there may not be much research to back up their promises. It’s also important to know that “natural” isn’t the same as safe. It’s always a good idea to check with your doctor before starting a supplement to make sure it’s effective and safe and won’t interact with any other medications you take. 

Here’s the scoop on some of the most talked-about supplements for menopause:

  • Black cohosh: This herb is often recommended for help with hot flashes, but studies show mixed results. While there isn’t a lot of evidence that it’s effective, black cohosh has a good safety record.
  • Red clover: Controlled studies of red clover extract don’t show any conclusive evidence that it reduces hot flashes, but some women say it has helped them. Studies haven’t found any serious side effects in humans, though some studies in animals suggest that red clover could be harmful to hormone-sensitive tissue. 
  • Dong quai: This herb has been used in Traditional Chinese medicine for more than 1,000 years. So far, clinical studies have not shown benefits for hot flashes. Avoid dong quai if you have fibroids or a blood clotting disorder or if you take medications that affect blood clotting. 
  • Ginseng: Some studies show that ginseng can help with mood and sleep problems, but it hasn’t been shown to help with hot flashes.
  • Kava: There’s no evidence that kava helps reduce hot flashes, but it has been associated with liver disease. The FDA has issued a warning about this danger.
  • Evening primrose oil: Though there isn’t a lot of research, studies of evening primrose oil haven’t found benefits for hot flashes. But studies have shown troubling side effects including inflammation, nausea, problems with blood clotting, and an increased risk of seizures in people taking antipsychotic medications. 

Reviewed by the Ovia Health Clinical Team

Sources

]]> Making sense of mood swings during perimenopause https://www.oviahealth.com/guide/266029/mood-swings-during-perimenopause/ Tue, 29 Nov 2022 19:14:06 +0000 https://www.oviahealth.com/?post_type=article&p=266029 How’s your mood been lately? If the answer is up and down, or if you’re feeling overwhelmed, tired, and a bit out of control, perimenopause could be a factor. 

What’s behind my mood swings?

During perimenopause (the years leading up to menopause), hormone levels — especially estrogen levels — begin to fluctuate. Estrogen interacts with serotonin, a hormone that helps stabilize mood and promote feelings of wellbeing. So as estrogen changes, it may also impact serotonin, leading to mood swings.

Some of the other changes during menopause can also put a dent in our moods, especially sleep disruptions (including those caused by hot flashes), and other symptoms (such as vaginal dryness) that feel uncomfortable or distressing.

Menopause also happens at a time when people may be going through lots of stress, from busy careers to kids leaving home and aging parents needing more care. 

All of these things can put a tremendous strain on our moods. So if your moods feel different from what you’re used to, please know that this is common during perimenopause, and you’re not alone.

Lifestyle changes that can help with mood swings

If your moods are getting you down — and up, and down — lifestyle changes can really help. Here’s what to try:

  • Be mindful about what you eat. A balanced diet with plenty of veggies, fruits, and whole grains can help your body feel well, which can improve mood, too. Try to cut back on caffeine, alcohol, and spicy foods, which can all contribute to hot flashes and make it harder to get good sleep at night.
  • Get plenty of sleep. We all know how awful it feels when you have a rough night’s rest. Over time, lack of sleep can take a huge toll on our moods. If menopause symptoms, like hot flashes, are making it hard to rest, there are lots of natural approaches that can help, or your doctor can prescribe medication to ease symptoms.
  • Add regular exercise to your routine. Studies show that exercise can lift your mood, reduce your risk for depression and anxiety, and help you sleep better! 
  • Make a plan to lower stress. You might like to try a mind-body practice such as deep breathing (there are lots of free apps that can guide you), mindfulness meditation, yoga, or tai chi. 
  • Talk to a therapist. A therapist can help you explore how you’re feeling and find meaning in your experiences.

Knowing when to get help

While mood swings are a normal — and temporary — part of perimenopause for many people, the risk for depression is also higher at this time, especially for people who’ve already experienced depression earlier in their lives. Clinical depression is a medical condition, and lifestyle changes can help, but you may also need more support to feel better. 

If you’ve spent weeks feeling sad, irritable, low on energy, or disinterested in the things you usually care about, please talk with your doctor. If you and your doctor agree that it’s time to treat depression, prescription hormones (HRT or a low-dose birth control pill) or an antidepressant may help. Therapy is also an important piece of the puzzle. 

Are you wondering what’s causing your mood swings? Want to talk through the lifestyle changes or medications that could help? Reach out to your provider for more information.

Reviewed by the Ovia Health Clinical Team

Sources

]]> Medication for menopause: You’ve got lots of options https://www.oviahealth.com/guide/266027/medication-for-menopause-youve-got-lots-of-options-2/ Tue, 29 Nov 2022 19:11:56 +0000 https://www.oviahealth.com/?post_type=article&p=266027 Are menopause symptoms bothering you? Whether it’s hot flashes keeping you up at night, uncomfortable vaginal dryness, or mood changes, there are medications that can help. Here’s a look at some of the options. We’ll also talk about medication for menopause, in case this is something you want to speak with your provider about.

Low-dose birth control

If you’re in perimenopause (the few years leading up to menopause), the hormones in a low-dose birth control pill may help manage hot flashes, vaginal dryness, and mood changes. Birth control can also help if your periods have become heavy or irregular. 

Hormone replacement therapy (HRT)

HRT is an effective way to ease menopause symptoms, including hot flashes, vaginal dryness, mood changes, and bone loss. If you have a uterus, your doctor will recommend a combination of estrogen and progesterone (progesterone helps protect you from uterine cancer). If you’ve had a hysterectomy, you may be prescribed HRT with just estrogen. 

Hormone therapy can be prescribed to raise your blood levels of estrogen. This is typically to treat hot flashes or prevent osteoporosis. But it can also be used locally in the vagina, where it treats vaginal dryness and painful intercourse, but doesn’t raise your blood levels of estrogen. This is a great option because it doesn’t come with the risks listed below.

Systemic HRT has been associated with some health risks, including blood clots, strokes, and some types of cancer. Studies show that risks are low for younger women (women in their 50s, or women who’ve experienced menopause even earlier). For added safety, experts recommend using the lowest dose of HRT that works for your symptoms, and limiting HRT use to a few years. Talk to your doctor about your health risks when you’re deciding whether to use HRT. 

While using HRT, be sure to keep up with your breast cancer screenings. Let your doctor know if you have unexpected bleeding while using HRT. 

Medications without hormones

Two main types of non-hormonal medications are FDA-approved to help manage the symptoms of menopause. Low-dose SSRI anti-depressants (lower than the dose used to treat depression) have been shown to help reduce hot flashes. Osphena™, a drug that behaves similarly to estrogen, can help if vaginal changes from menopause are causing you pain during sex.

These medications, developed for other conditions, have also been shown to help with hot flashes:

  • Gabapentin, an antiseizure and nerve pain medication
  • Clonidine, a blood pressure medication
  • Oxybutynin, used for overactive bladder

Medications designed to help with vaginal dryness and pain during sex

If you’re experiencing vaginal changes, including dryness and painful intercourse, there are lots of treatments available:

  • Over-the-counter water-based lubricants can help with dryness and discomfort during sex. You can find lubricants next to condoms in most drug and grocery stores.
  • Over-the-counter vaginal moisturizers can be used regularly to help keep vaginal tissues moist, which can reduce general discomfort and pain during sex.
  • Prescription estrogen creamcan be put into the vagina to relieve dryness and pain. 
  • Prasterone, a daily vaginal insert, uses a different hormone (DHEA) to relieve vaginal symptoms. This is a precursor to estrogen and actually is made into estrogen by the vaginal cells. So it has the same effects but acts locally, so it does not carry an increased risk of blood clots or cancers.

Have questions about medications for the symptoms of menopause? Reach out to your provider if you have questions.

Reviewed by the Ovia Health Clinical Team

Sources

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