<\/p>\n
What is menopause?<\/b><\/p>\n
Menopause is a time when your ovaries stop producing estrogen and your female hormones become completely depleted.\u00a0 Once you stop having your period for one year you are officially in menopause. The average age a woman enters menopause is 51yr but menopausal symptoms can start in your 40years when hormonal fluctuations begin. During this time there are hormonal, physical, and psychological changes happening that are completely disruptive to your life, often needing medical attention.<\/span><\/p>\n <\/p>\n How are the most common symptoms of menopause?<\/b><\/p>\n The most common symptoms of menopause include irregular periods, hot flashes, sweating, insomnia, depression, anxiety, feeling apprehensive, weight gain or loss, fatigue, poor concentration, memory loss, vaginal dryness and heart palpitations. All of these disruptive symptoms affect your quality of life and can be improved with simple lifestyle modifications, medications specifically treating each symptom and hormone replacement therapy.<\/span><\/p>\n <\/p>\n What causes hot flashes?<\/b><\/p>\n Hot flashes are one of the most common symptoms of menopause, affecting up to 80% of women, with some women experiencing more than 10 a day. A hot flash is an abrupt and sudden feeling of electric heat in the upper chest, neck, and face, accompanied by sweating and feeling flushed, lasting up to 5 minutes. Hot flashes that occur at night are called night sweats. Hot flashes occur when the body\u2019s temperature regulator, known as the hypothalamus, is negatively affected by decreased estrogen levels seen in menopause.\u00a0 The brain\u2019s thermostat is completely offset causing the body temperature to fluctuate triggering erratic hot flashes.<\/span><\/p>\n What causes weight gain?<\/b><\/p>\n Most women can handle the hot flashes, night sweats, insomnia, mood swings, anxiety, depression, fatigue, even low sex drive but it is the weight gain that takes women to the edge of the cliff.<\/span><\/p>\n There are many reasons women gain weight in menopause:<\/span><\/p>\n Decreased estrogen levels after menopause leads to an increase in total body fat which results in a decrease in lean body mass.\u00a0 As we age, our muscle mass decreases while our fat increases. These changes also cause your metabolism to slow down. Some experts believe you need to eat 200-300 calories less a day to maintain your body weight.\u00a0<\/span><\/p>\n Aging alone causes weight gain-on average women will gain 1.5 pounds\/year during their 50\u2019s and 60\u2019s. Weight gain is also accompanied by an increased tendency for central fat distribution -meaning abdomen, hips, thighs, and buttock–in women in midlife. The bottom line is if you continue to eat the same number of calories as you usual do, do not increase your physical activity and lose muscle mass with age\u2026 you are destined to gain weight.\u00a0<\/span><\/p>\n Lifestyle choices and changes also contribute to weight gain. As women age, they tend to be more sedentary and more stressed which also contributes to weight gain. The disruptive hormonal changes of peri-menopause and menopause including fatigue, insomnia, depression, and other mood changes doesn\u2019t set the stage for us to hit the gym on a daily basis.<\/span><\/p>\n Genetics always has a hand in weight gain which can be even more frustrating.\u00a0<\/span><\/p>\n <\/p>\n Why do sleep problems specifically occur for women\u00a0as they enter menopause?<\/b><\/p>\n It\u2019s common for women to experience sleep disturbances as a result of the typical symptoms of menopause including hot flashes, night sweats, depression, anxiety and other mood disorders. When estrogen is no longer produced by the ovaries hot flashes occur causing a quick and intense heat sensation all over the body accompanied by sweating. Up to 85% of women experience hot flashes occurring in the middle of the night causing insomnia.\u00a0 Hot flashes can last 3 to 6 minutes making it difficult to go back to sleep, affecting the overall quality of sleep. The majority of menopausal women experience insomnia, snoring and bouts of sleep apnea. Insomnia ultimate leads to daytime fatigue which is disruptive and a cause of concern.<\/span><\/p>\n When\u00a0should I be concerned about my sleep during menopause?<\/b><\/p>\n Every woman\u2019s transition into menopause is different. When sleep disturbances affect your quality of life it\u2019s time to see your health care provider to talk about treatment options.\u00a0 Symptoms that are disruptive and life changing need to be addressed. If hot flashes are the cause of your insomnia, you can try relaxation techniques, acupuncture and other lifestyle changes first.\u00a0 If they fail, it\u2019s most effective to start hormone replacement therapy which is completely safe in low-risk women.<\/span><\/p>\n Alternatively, insomnia can be treated with relaxation techniques, sleep aids such as melatonin, Ambien, Lunesta or hormone replacement therapy.\u00a0<\/span><\/p>\n How does regular exercise help you lose the weight gained during menopause?<\/b><\/p>\n As we age, it is harder for us to lose weight. The hormonal upheaval of menopause tends to make weight gain in the usual places\u2014abdomen, thighs, hips, and buttocks\u2014a common complaint. Hormonal chaos, along with aging, genetics, and lifestyle choices, makes losing weight all the more challenging.<\/span><\/p>\n Most women can handle the hot flashes, night sweats, insomnia, mood swings, anxiety, depression, fatigue and even a low sex drive but it is the weight gain that takes women to the edge of the cliff!!<\/span><\/p>\n All the symptoms of menopause can impede a women\u2019s ability to workout.\u00a0 Irregular periods make it hard to know when the best time of day to work out is.\u00a0 Hot flashes and night sweats make the thought of working out and breaking a sweat less desirable.\u00a0 Emotional upheaval including depression and anxiety also prevents trips to the gym or putting on your tennis shoes.\u00a0 Heart palpitations also scare menopausal women from doing any activity that increases the heart rate.<\/span><\/p>\n It is completely unanimous that there is a long list of benefits from regular exercise. Exercising as little as 30 minutes, 3 days a week can show immediate health benefits.\u00a0 Aerobic exercises such as brisk walking, jogging, bicycling, and swimming are especially helpful for menopausal women.\u00a0 These types of activities help with weight loss or allow women to maintain a healthy weight. Keeping track of your steps, aiming for 7,500-10,000 a day, will make you more accountable and successful in monitoring your daily activity. If you are not ready for aerobic exercise stretching and simple exercises that help with balance and stability are useful.<\/span><\/p>\n Weight bearing and muscle strengthening exercises build bone. Weight bearing exercises are those exercises where your feet and legs support your body weight.\u00a0\u00a0 Low impact exercise such as fast walking, elliptical and stair stepping machines, not only build muscle and endurance but also build the amount and thickness of bone. High impact exercises include running\/jogging, jumping rope and high intensity aerobics.\u00a0 Strong muscles increase blood flow and send key nutrients to help maintain healthy bone.<\/span><\/p>\n Starting slowly is recommended for menopausal women. Getting into a regular routine is the best strategy. Regular exercise improves metabolism, increases heart rate, improves breathing and body temperature all contributing to a better blood circulation strengthening the heart. Regular exercise also improves your energy, mood, and emotional stability. Exercise makes you feel more confident and helps ease stress when dealing with menopausal symptoms. Sleep patterns show improvement as well.\u00a0<\/span><\/p>\n <\/p>\n Regular exercise improves metabolism, breathing, energy and emotional stability. Exercise makes you feel more confident and helps ease the stress of menopausal symptoms. It strengthens your heart and improves your sleep patterns. Exercise abstinence not only puts you at risk for heart disease, high blood pressure and other chronic health problems, it leads to weight gain, obesity, fatigue, insomnia, and depression, all of which worsen the transition into menopause. Exercising as little as 30 minutes, three days a week can show immediate health benefits. Keeping track of your steps, aiming for 7,500 to 10,000 a day, will make you more accountable and successful in monitoring your daily activity.<\/span><\/p>\n <\/p>\n Weight bearing and muscle strengthening exercises build bone. Weigh bearing exercises are those exercises where your feet and legs support your body weight.\u00a0\u00a0 Low impact exercise such as fast walking, elliptical and stair stepping machines, not only build muscle and endurance but also build the amount and thickness of bone. High impact exercises include running\/jogging, jumping rope and high intensity aerobics.\u00a0 Strong muscles increase blood flow and sends key nutrients to help maintain healthy bone.<\/span><\/p>\n What lifestyle suggestions do you have to help lose weight during menopause?\u00a0<\/b><\/p>\n A diet focused on fresh fruits, vegetables, whole grains, and fish, with limited alcohol intake and little red meat (similar to the Mediterranean diet) not only benefits your heart, it improves cognitive function. The Mediterranean diet is associated with the highest life expectancy and lowest heart disease rate and is proven to help menopausal symptoms. No downside there.<\/span><\/p>\n Eat 200-300 calories less a day to maintain your current weight.\u00a0 Be mindful of eating a colorful, healthy, and well-balanced diet including fresh fruits, vegetables, whole grains, and fish.\u00a0 If you must cut calories chose those with less nutritional value, such as fats and alcohol.\u00a0 Eating a healthy diet will also have other health benefits such as reducing the risk of heart disease, stroke, diabetes, high blood pressure, high cholesterol and improve cognitive function.<\/span><\/p>\n <\/p>\n Limit Alcohol Consumption.\u00a0Alcohol increases your risk of heart disease, liver disease, high blood pressure, diabetes, colorectal and breast cancer, and, now we know (drum roll please), worsens hot flashes\u2014and, by the way, one five-ounce glass of wine is equivalent to 1\u00bd ounces of hard liquor, which may surprise and depress many of you.\u00a0It is recommended that you consume no more than three to four servings of alcohol a week. Removing alcohol, even one or two drinks a few times a week, has immediate effects on blood sugar levels, water retention, blood pressure, weight loss, energy level, emotional stability, sleep changes and pulse rate.\u00a0<\/span><\/p>\n Sleep is necessary for everyone. In a perfect world, getting at least seven hours a night is ideal. Getting adequate amounts of sleep restores the body and improves energy levels.\u00a0 Sleeping well improves mood, reduces mental stress, anxiety, depression, irritability, and brain fog. Quality sleep helps maintain a healthy weight and makes exercising much easier.<\/span><\/p>\n Create an over 50yr support team-I am sure your close friends are going through the same frustrating challenges regarding unwanted weight gain.\u00a0 Use your friends and family as a support team to make permanent healthy lifestyle and dietary choices that will promote healthy aging and defeat the battle of the budge.<\/span><\/p>\n What are some tips to help my libido during menopause?<\/b><\/p>\n In menopause, estrogen and testosterone levels plummet negatively affecting your sexual desire, vulva, vagina, bladder, and clitoris, making sexual activity challenging. Estrogen plays a key role in women\u2019s sexual function, maintaining the genital tissue sensitivity, elasticity, secretions, pH balance and microbiome flora, urinary continence, pelvic muscle tone and joint mobility. When you enter menopause and lose estrogen and testosterone, physical and mental changes occur, some symptoms faster than others.\u00a0Pain with vaginal penetration, trouble having orgasms and inadequate vaginal lubrication are some of the reasons women\u2019s sexual desire is decreased.\u00a0<\/span><\/p>\n Over 60% of women will report losing their libido and 30% will stop having sex all together.\u00a0 Women are being bombarded with physical and emotional symptoms that directly affect their mood in the bedroom. The truth is many women rather be doing laundry than having sex with their partner.\u00a0<\/span><\/p>\n \u00a0<\/span><\/i><\/p>\n What are some treatment options to help my libido?<\/b><\/p>\n Menopause is brutal for the sexual wellness of the 50-60 million dealing with this normal hormonal cycle. Using vaginal estrogen, vibrators, vaginal dilators, a great lube helps with some of these disruptive symptoms caused by menopause. Even though testosterone is not FDA approved, it can help with sexual desire and arousal for some women. One of the FDA approved medications, Addyi, can also be used to help increase sexual desire for menopausal women.\u00a0<\/span><\/p>\n I have trouble having an orgasm and those I do have are not as strong. What do you suggest?<\/b><\/p>\n Since there is less blood flow to the vulva and clitoris. Orgasms can take longer to happen and may not feel as intense. Keeping the vulva and vagina moisturized is a step in the right direction. There is some truth to \u201cif you don\u2019t use it, you\u2019ll lose it\u201d.\u00a0 The more stimulation the vagina gets the more natural lubrication will occur which is helpful to maintaining a healthy vagina. A vibrator is also a great way to improve sexual function, satisfaction, sexually related distress, and genital sensation\u2026it\u2019s a win-win in my opinion!<\/span><\/p>\n \u00a0<\/span><\/i><\/p>\n Give your vagina a voice so you can continue to have a healthy sexual relationship with yourself or a partner during menopause.<\/span><\/p>\n All women, especially those in menopause need a vibrator and here\u2019s why.<\/b><\/p>\n It can be harder to have an orgasm after 50year, has anyone noticed?<\/span><\/p>\n During menopause there is less blood flow to the vulva and clitoris. Orgasms can take longer to happen and may not feel as intense. Keeping the vulva and vagina moisturized is a step in the right direction. There is some truth to \u201cif you don\u2019t use it, you\u2019ll lose it\u201d. The more stimulation the vagina gets the more natural lubrication will occur which is helpful to maintaining a healthy vagina. A vibrator is a great way to improve sexual function, satisfaction, sexually related distress, and genital sensation\u2026it\u2019s a win-win in my opinion!<\/span><\/p>\n <\/p>\n Why you need a vibrator in menopause, especially!<\/b><\/p>\n The vibrator was not originally intended to be a sex toy. Vibration therapy was originally used to treat sexual problems for women and men. In the late 1800\u2019s, vibration therapy was used to treat erectile and ejaculation dysfunction, low desire and inability to have an orgasm. You may be surprised to learn that up to 20% of women have never had an orgasm. Vibrations delivered to the vulva, vagina, testicles, scrotum, perineum and anus significantly and positively improves sexual desire, sexual arousal and orgasm. Vibration increases blood flow and stimulates the complex nerve fiber pathways-superficially on the skin and deeper in the erectile tissue.\u00a0<\/span><\/p>\n Clitoral and erectile tissue sensation fades as women grow older due to less blood flow to sensitive and fragile genital tissue. As a result, it can take longer to become aroused, along with longer stimulation and the need for lubrication, to have an orgasm. This is where vibrators can help. They can provide the needed stimulation in order for you to orgasm.\u00a0<\/span><\/p>\n Vibrators have long been a taboo and the best kept secret.\u00a0 Vibrators are not typically regarded as a medical device by mainstream society but can be classified by the FDA as therapeutic devices to treat sexual dysfunction\/sexual problems—because vibrators have been shown to provide sexual health benefits for people!!\u2026The time is now to bring the vibrator out of the closet. Genital vibrator use is associated with increased openness in people\u2019s thoughts and attitudes about sexual activities generally <\/span>and <\/span>about themselves as sexual beings<\/span><\/p>\n It\u2019s time to\u00a0embrace our sexuality and enjoy using whatever type of sex toy turns you on.\u00a0<\/span><\/p>\n Reassuring statistics are vibrator use.<\/b><\/p>\n The new results are based on two studies, one surveying more than 2,000 women and the other more than 1,000 men (ages 18 to 60), both of which are published this week in the\u00a0<\/span>Journal of Sexual Medicine<\/span><\/i>.\u00a0<\/span><\/p>\n “The study about women’s vibrator use affirms what many doctors and therapists have known for decades \u2014 that vibrator use is common, it’s linked to positive sexual function such as desire and ease of orgasm, and it’s rarely associated with any side effects,” said study researcher Debby Herbenick, associate director of Indiana University’s Center for Sexual Health Promotion.<\/span><\/p>\n <\/p>\n Why does noticeable vaginal dryness begin in a women\u2019s 40\u2019s?\u00a0<\/b><\/p>\n Hormonal changes over the decades also influence the integrity and elasticity of the vulva and vagina. Dryness of these areas is a common consequence of the hormonal collateral damage of the decline in estrogen production. Estrogen fluctuations during peri-menopause can cause vaginal dryness and becomes worse, when estrogen is completely gone, during menopause. As you age and lose your subcutaneous fat in your body, the fat in the vulva also decreases making the lips looks thinner and the tissue more prone to dryness.<\/span><\/p>\n With peri-menopause and menopause there is the loss of estrogen nourishing and hydrating the vulva and vagina causing the tissue to become dry, pale and dehydrated.\u00a0 The labia of the vulva can become fused and the clitoris and vagina shrink.\u00a0 The labia become less full, losing its fatty pads and the skin loses its collagen.\u00a0 The end result is lighter or darker appearing labia that ultimately sag. The medical term for this is genitourinary syndrome of menopause (GSM), formerly known as atrophic vaginitis.<\/span><\/p>\n <\/p>\n What\u2019s with the debilitating vaginal dryness of menopause?<\/b><\/p>\n Genitourinary syndrome of menopause (GSM) is the newer term that describes vaginal dryness, burning and irritation and sexual symptoms including lack of lubrication, discomfort or pain with sexual intercourse and urinary symptoms including urgency, pain and frequency with urination. Only 25% of women with GSM talk about their symptoms with their healthcare provider. 33% of women don\u2019t discuss GSM at all. Skin dryness involving any part of your body is uncomfortable and annoying, <\/span>especially<\/span><\/i> when it comes to the sensitive skin of the vagina.\u00a0 Persistent vaginal dryness causes itching, burning and pain can create emotional and physical disruptions in your daily life activities.<\/span><\/p>\n GSM does not have to ruin a sexual relationship with your partner if you start using vaginal estrogen or vaginal hyaluronic acid regularly. Keeping the vulva and vagina hydrated and moisturized with products designed specifically for this sensitize pH balance area must be a priority.\u00a0 I have always said that women need to treat their vulva and vagina like their face, using specially designed products to clean, hydrate and moisturize these delicate areas every day.<\/span>\u00a0<\/span><\/p>\n <\/p>\n What\u2019s the best advice to keep the vulva and vagina hydrated and moisturized before menopause causes worsening genital dryness?<\/b><\/p>\n Creating your personal daily hygiene routine with specific products used is important to create. A healthy vagina needs the same hygienic attention as any other part of the body, similar to the way we care for our face.\u00a0 The skin of the vulva and tissue inside of the vagina is susceptible to dryness if not taken care of properly.\u00a0 When your body is adequately hydrated the vulva. including the labia majora and minora, is less prone to dryness and the inside of the vagina will be moist and well lubricated.<\/span><\/p>\n There are known offenders, such as childbirth, hormonal changes including postpartum, perimenopause and menopause, which lead to chronic symptoms such burning, itching, vaginal infections, urinary tract infections and painful sex.<\/span><\/p>\n Skin dryness involving any part of the body is uncomfortable and annoying, <\/span>especially<\/span><\/i> when it comes to the sensitive skin of the vagina.\u00a0 Persistent vaginal dryness causes itching, irritation, burning and pain that leads to emotional and physical disruptions in daily life activities. Discomfort, avoidance and pain with sexual activity also becomes a common problem.<\/span><\/p>\n Keeping the skin hydrated, clean, and cared for will help prevent dryness. Other helpful daily hygiene rituals include using a gentle, non-fragranced soap and natural skin moisturizer daily, especially ones made specifically for the vagina.\u00a0 Taking a 20-minute warm bath with a handful of extra virgin coconut oil 3 to 4 times a week will also rehydrate the skin of the body and vulva. Using internal vaginal moisturizing suppositories every 2-3 nights will help nourish and soothe the delicate skin inside the vagina. Adding oral or vaginal pro-biotics to your daily regimen will also keep the vagina hydrated and in complete balance and harmony.<\/span><\/p>\n <\/p>\n Keeping the body hydrated helps keep the vagina hydrated too. The amount of water needed each day will depend on how active you are, if you have any medical problems and the climate you live in. In general, you need to drink at least 8-8 ounces glasses or about 2 liters of water a day. Water is vital for every system in our body, making up 60% of body weight, so constant replenishing is essential.\u00a0 Alcohol and caffeine should be consumed in moderation since both cause dehydration of the skin and cause dryness of the vagina. <\/span>Finding your favorite sexual lubricants are great additions to vaginal dryness during intimacy.\u00a0\u00a0<\/span><\/p>\n Dryness can also occur in menopausal women who are not taking oral or vaginal estrogen which results in burning, dryness and pain inside the vagina, especially with intimacy and penetration.\u00a0<\/span><\/p>\n \u00a0<\/b><\/p>\n If you are experiencing on going vaginal dryness, irritation, recurrent vaginal and urinary tract infections, it\u2019s important to see your health care provider to help you strategize with helpful treatment options. You should never suffer in silence!<\/span><\/p>\n <\/p>\n What can be done for vaginal dryness during menopause?<\/b><\/p>\n Vaginal dryness is a common and disruptive symptom of menopause. It\u2019s a hallmark sign of genitourinary syndrome of menopause (GSM), formally known as atrophic vaginitis. The tissue of the vagina becomes thin, dry, irritated and tears easily with vaginal penetration with the loss of estrogen. You will also develop symptoms of bladder frequency, urgency and urinary tract infections.<\/span><\/p>\n It\u2019s important to remember to moisturize the vulva and vagina in the same way your take care of your face. Ideally, you want to start moisturizing your vulva and vagina at an earlier age.<\/span><\/p>\n Helpful remedies for vaginal dryness and painful intercourse caused by GSM include vaginal estrogen, which is the most effective treatment for GSM. Non-hormonal prescription Ospermifene (Osphena), DHEA suppositories and laser therapy are also treatment options. Other over the counter vaginal moisturizers, hyaluronic acid, and lubricants can be effective if you are looking for more natural remedies but vaginal estrogen or DHEA will prevent GSM from taking control of your vagina and bladder.<\/span><\/p>\n The old adage, \u201cif you don\u2019t use it, you\u2019ll lose it\u201d can apply to GSM.<\/span><\/p>\n Regular sexual activity and vaginal stimulation \u2014 with or without a partner \u2014helps maintains healthy vaginal tissues in women after menopause.<\/span><\/p>\n <\/p>\n What are some hygiene routines and lifestyle habits that may contribute to genital dryness before it gets worse during menopause?\u00a0<\/b><\/p>\n Loss of estrogen during menopause makes vulva and vagina dryness that much worse. The years leading up to menopause can be used to prevent vulva and vagina dryness by knowing what commonly used feminine products promote changes of this delicate area of the body.<\/span><\/p>\n Every day unsuspecting feminine rituals can disrupt the pH balance and irritate all areas of the vulva and vagina causing vaginal dryness.\u00a0 The list is long and some of the common offenders may surprise you.<\/span><\/p>\n Common irritants you may or may not realize are problematic:<\/span><\/p>\n Persistent vulva and vaginal dryness cause itching, burning, infection and pain could create emotional and physical disruptions in your daily life activities.<\/span><\/p>\n Make the changes in your daily feminine care now, to minimize the drying effects that the normal hormonal cycle of perimenopause and menopause create.<\/span><\/p>\n <\/p>\n What can I do for my shrinking and collapsing vagina-in menopause?\u00a0<\/b><\/p>\n Shrinking and collapsing vaginas need a voice too! Many women suffering from vaginal shrinkage or atrophy usually do not have regular vaginal penetration. Lack of penetration, combined with GSM, can result in a shrinking of the vaginal opening which I have coined the Collapsed V. A survey found that 45% of women have never actually had an honest conversation about their vaginal dryness with their health care provider. They may have resigned themselves to sexual intercourse only once or twice a month or on \u201cspecial occasions,\u201d giving the term \u201cbirthday sex\u201d a whole, new despairing meaning.\u00a0<\/span><\/p>\n The good news is these disruptive vagina changes <\/span>can<\/span><\/i> be reversed. To begin the process of opening up again, literally (and perhaps figuratively), vaginal dilators may be employed to stretch the vaginal opening. Usually the process involves use of a dilator for 20-30 minutes, three to five times weekly, gradually increasing the size, with the goal of making vaginal penetration easier on the tissue. I created the first and only award-winning vaginal dilators that you can wear (compared to traditional dilators where you need to be lying down to use them) which has improved comfort, compliance and faster results, at keeping the entrance of the vagina more accommodating and less painful during vaginal penetration. Used in combination with twice weekly estrogen cream therapy, symptoms related to vaginal atrophy may be reversed, allowing painless (and, with luck<\/span>, enjoyable<\/span><\/i>) intercourse. As long as you\u2019re 100% committed to improving dryness, you might try soaking in an extra virgin coconut oil bath for 20-30 minutes a day as a pampering addendum to treating dry skin, not only in genital area, but for your entire body. Using my silky serum vulva skin moisturizer also keeps this delicate area moisturized since menopause causes thinning of this area as well.<\/span><\/p>\n Alternatives to conventional dilators can be found not only at a local sex toy store in the form of dildos or vaginal vibrators, I don\u2019t care if you use a cucumber or zucchini (of course covered by a condom) but traditional vaginal dilators are recommended.\u00a0 If you do however choose a ubiquitous form of produce, make sure you use a condom on it to avoid unwelcome bacteria. A pea-size dollop of topical lidocaine applied to the entrance of the vagina also helps in avoiding pain when introducing anything into a sensitive vagina, be it vegetable or mechanical.\u00a0 Because some of my less adventurous patients don\u2019t know where to begin, I have gone online in my office with them, in order to scroll through dildos on goodvibrations.com, a great, accommodating online sex store that caters to women. While we\u2019re perusing the endless array of toys, I ask these shyer patients of mine to try and approximate their husband or partner\u2019s \u201csize.\u201d I tell them to decide on a favorite color, choose a special lube and pick a vibrator.\u00a0<\/span><\/p>\n I\u2019m proud to say that most of these patients report back with promising results after conventional vaginal estrogen therapy combined with a little fun (perhaps in the form of a classic purple dildo). Realize that when you enter menopause it\u2019s not just the vaginal pain and dryness that can ruin a perfect date night, it\u2019s the worry of vaginal collapse from infrequent intercourse. If you are having problems not only with dryness, but vaginal shrinkage and pain, please talk to your health care provider. Many doctors are not comfortable talking about sexual issues and if that is the case, find one who is comfortable doing so. Keep in mind that creative strategies are not only fun, but may be a necessity. The perimenopausal and menopausal women deserve sexual enjoyment in the bedroom but you have to be an active participate in this area.<\/span><\/p>\n Can vaginal estrogen treat recurrent UTI\u2019s in menopause?\u00a0<\/b><\/p>\n It\u2019s true, vaginal estrogen saves women from recurrent urinary tract infections (UTI). It\u2019s been found that women who use vaginal estrogen regularly, decrease their incidence of recurrent urinary tract infection by over 50%. Most women associate UTI\u2019s with sexual intercourse but for women in menopause who have GSM they are more prone to UTI\u2019s.\u00a0<\/span><\/p>\n In a ground breaking study, 5638 women were studied for recurrent UTI\u2019s.\u00a0 For those women who had close to 4 UTI\u2019s a year, there was a 52% decrease in UTIs after using vaginal estrogen regularly for one year.\u00a0<\/span><\/p>\n These results showed a significate reduction in recurrent UTI\u2019s when vaginal estrogen was used regularly. This study proved that vaginal estrogen can treat women with recurrent UTI\u2019s.<\/span><\/p>\n Vaginal estrogen is the first step in treating women with symptomatic GSM and, especially those suffering from UTI\u2019s.\u00a0 There is no downside to this safe and effective treatment option.<\/span><\/p>\n How to navigate depression, brain fog, and fatigue — this is the first time I have experienced this in my life?<\/b><\/p>\n We always hear about hot flashes, night sweats, irregular periods and insomnia classically linked to menopause but there are other symptoms equally annoying but less talked about.\u00a0 Menopausal symptoms occur as a result of low estrogen levels which can also cause a drop in serotonin and dopamine levels leading to cognitive changes including memory loss, poor concentration, brain fog and depression. Normal aging also contributes to memory and brain fog issues so the overlap makes these symptoms seem more pronounced.<\/span><\/p>\n \u00a0<\/span><\/p>\n Vyvanse and other ADHD medications can be helpful with menopausal symptoms related to staying focus, organized, managing time, improving concentration, forgetfulness, and memory, also known as \u201cfoggy brain\u201d.\u00a0 Even if you have not been officially diagnosed with ADHD in the past, menopause can throw you into an ADHD-like state.\u00a0<\/span><\/p>\n A woman\u2019s natural estrogen supply is protective against developing depression.\u00a0 Hormone replacement therapy can be helpful with some of these symptoms, especially if it is a new onset of depression. Menopause can worsen a woman\u2019s depression or can bring out a depression a woman did not know she had. Talking to your healthcare provider or therapist can help you navigate these symptoms and consider starting a new antidepressant or increasing the dose of one that a woman is currently taking.<\/span><\/p>\n How do antidepressants help with menopausal symptoms?\u00a0<\/b><\/p>\n Some antidepressants have been found to lessen menopausal symptoms including hot flashes, night sweats, mood swings, depression, and anxiety. Unfortunately, some of the side effects of antidepressants, such as low libido and weight gain, can discourage their use.\u00a0 As long as the benefits outweigh the risks, it\u2019s a viable treatment option worth exploring.<\/span><\/p>\n What are other non-hormonal alternatives in treating menopausal symptoms?<\/b><\/p>\n There are medications including Gabapentin and Clonidine which are not FDA approved for menopausal symptoms but can help minimize hot flashes. Side effects of both include dizziness, headaches which drowsiness may feel more disruptive than hot flashes.\u00a0<\/span><\/p>\n Acupuncture and relaxation techniques including mindfulness, biofeedback, hypnosis, cognitive behavior therapy, yoga and Tai Chi may be helpful in controlling mood swings, depression, anxiety, hot flashes, and other mild symptoms of menopause.<\/span><\/p>\n There are many safe alternatives and supplements to use to treat common symptoms of menopause. You may be surprised to know that there are many scientific studies showing certain herbs to be helpful in managing the symptoms of menopause. Passionflower extract, L-Theanine, Chasteberry, Royal Jelly, Ashwagandha, Rhodiola, phytoestrogens, Ginseng, Black Cohosh, Evening Primrose oil, Hops, Lemon balm, Red Clover, Shatavari, Tribulus, Valerian, Wild Yam, Dong Quai root, St. John\u2019s wort, Chromium, Fenugreek, Ginkgo Biloba Leaf Extract, Chamomile, Maca Root and CoQ10 are some of the better researched herbs shown to combat symptoms and improve your life. Although herbs are not FDA approved like pharmaceutical medications, well-regulated supplements can be as effective as, if not safer than, prescription medication<\/span>.<\/span><\/i><\/p>\n \u00a0<\/b><\/p>\n What lifestyle habits will help me combat the symptoms of menopause?<\/b><\/p>\n A healthy lifestyle goes a long way at any time in your life, but especially in this later chapter of life. Inactivity, unhealthy diet (fast food!), smoking, obesity, excessive alcohol consumption…if you are still waiting to remedy any of it, now is the time! All of these factors only make menopause worse than it needs to be. There are simple adjustments you can start to make as soon as you put this book down.<\/span><\/p>\n \u00a0<\/span><\/p>\n Harmful lifestyle habits including smoking, inactivity, eating an unhealthy diet (including fast food!), obesity, excessive alcohol consumption and not sleeping well all contribute to making menopausal symptoms worse.<\/span><\/p>\n Can Cannabis\/THC help with menopausal symptoms?<\/b><\/p>\n Despite up to 80% of peri-menopausal and menopausal women using medical marijuana to help alleviate common symptoms including hot flashes, mood swings and insomnia, there are no long-term medical studies to support benefits versus potential risks. Medical research often lags behind new treatment options for disruptive hormonal symptoms, yet use with caution until science can prove its safety.<\/span><\/p>\n <\/p>\n What’s the link between menopause and bone health?\u00a0<\/b><\/p>\n Osteoporosis is a disease affecting the bones. \u00a0The bones become brittle, weak and fragile causing a decrease in quality and strength leading to fractures and broken bones.\u00a0 Women are 5 times more likely to develop osteoporosis than men.<\/span><\/p>\n In the United States, although women only have twice the fracture rate of men, they sustain 80% of hip fractures because older women far outnumber older men.<\/span><\/p>\n Osteoporosis is a skeletal disorder characterized by loss of bone mass, deterioration of microarchitecture, and a decline in bone quality, all of which led to an increased vulnerability to fracture.\u00a0<\/span><\/p>\n Bone is live tissue, constantly being built and broken down.\u00a0 Estrogen, calcium and vitamin D are part of the building blocks important in keeping bone tissue healthy and strong.\u00a0 When women go through menopause and lose estrogen, the building material of bone is weakened and puts women at risk for osteoporosis.\u00a0 Deficiency in calcium and vitamin D also contribute in making bone prone to this silent disease.<\/span><\/p>\n Prevention is the perfect way to avoid weak bones which put you at risk for osteoporosis. Whether you are in your 20\u2019s, 30\u2019s or 40\u2019s, making sure you have enough daily dietary calcium is an important step in building strong bones and preventing this disease the effects older women.\u00a0<\/span><\/p>\n Taking calcium supplements is not needed for most healthy women and can have some serious health risks including kidney stones. Vitamin D can be essential in promoting bone health, calcium and phosphate absorption, muscle strength\/function and maintaining healthy teeth.\u00a0\u00a0<\/span><\/p>\n Weight bearing and muscle strengthening exercises build bone. Weigh bearing exercises are those exercises where your feet and legs support your body weight.\u00a0\u00a0 Low impact exercise such as fast walking, elliptical and stair stepping machines, not only build muscle and endurance but also build the amount and thickness of bone. High impact exercises include running\/jogging, jumping rope and high intensity aerobics.\u00a0 Strong muscles increase blood flow and send key nutrients to help maintain healthy bone.<\/span><\/p>\n Osteoporosis cannot be cured but the process can be slowed down and improved with medication. Medications used to treat osteoporosis put the brakes on bone deterioration.\u00a0 Some medications can maintain bone density, strengthen bone and decrease the risk of fractures and breaking bone.<\/span><\/p>\n\n
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