I cannot sleep now that I am in menopause. What can I do?
Probable Answer: Insomnia is a common finding in menopause. You can combat this without medications by practicing good sleeping habits (please check out the chapter on sleep). This means going to bed at the same time every night and waking up the same time every morning. Keep your bedroom cool and quiet or use a noise machine to block out any extraneous noises. Do not eat a heavy meal before going to bed, drink caffeinated beverages, or drink alcohol before bedtime. Exercise sometime during the day but not right before going to bed at night. Don’t let your doctor give you a prescription of sleeping pills. I know it is hard to do this naturally, but sleeping pills can be very addictive, and the sleep you get is never as refreshing as the sleep you achieve naturally.
What is perimenopause?
Probable Answer: Perimenopause is the period of time before actual menopause. It can last several years before menopause actually takes place. During this time, you might have irregular periods because the ovaries sometimes will ovulate and sometimes will not. You may also have menopausal symptoms, such as hot flashes, night sweats, mood swings, and decreased libido.
How do I know that I have gone through menopause?
Probable Answer: Menopause is defined as not having a menstrual period for twelve consecutive months. During this time, you may have the typical menopausal symptoms of hot flashes, night sweats, mood swings, insomnia, and decreased libido.
Will I have decreased libido during menopause?
Probable Answer: Not every woman will have a decreased libido during menopause, but many do. There are many natural supplements that might help. The only treatment your doctor might suggest for this is testosterone therapy, which can be given in small doses to women in order to stimulate their libido.
Am I still fertile if I have gone through menopause?
Probable Answer: After you have officially gone through menopause, the ovaries do not ovulate, and you will not be fertile. During the perimenopausal years, however, the ovaries will sometimes ovulate, and you may still be fertile. For this reason, if you do not want to get pregnant, you should use some form of birth control until the periods have stopped for at least twelve months.
What can I do about weight gain during menopause?
Probable Answer: Some women will gain weight during menopause. The best thing you can do is to eat a well-balanced, healthy diet containing plenty of fruits and vegetables, as well as whole grains, legumes, and lean meats or fish. In order to increase your metabolic rate, you should also be exercising. Try to exercise about 30 minutes per day on most of the days of the week. Weight lifting or using weight machines can also increase your muscle tone and will increase your metabolic rate and prevent osteoporosis. I believe that if we don’t sort “ourselves” out, we would never be able to sort our food out! I teach the psychology of eating in my online weight loss course. There is so much more to food and how we use it to soothe ourselves or hide our true feelings.
How do I get social support around my menopausal symptoms?
Probable Answer: Menopause can be a lonely time, especially if you are having a lot of symptoms. Some HMOs, clinics, or hospitals will have menopause support groups that will help you meet other women who are going through the same symptoms. You can get advice from other women who are trying to get through menopause themselves in our free online support group or join our Wise Women VIPTribe membership.
I think menopause is making me depressed. What can I do?
Probable Answer: Sometimes, just talking to someone can help decrease depressive symptoms you may be experiencing because of menopause. Your doctor might want to give you a prescription of antidepressants, such as Prozac, Celexa, Lexapro, or Paxil. Sometimes there is no other way than to take an antidepressant whilst you are working on helping yourself naturally. Supplements help, and so does exercising, as it gives you a feeling of belonging and living a life that matters.
I have had anxiety and panic attacks since entering menopause. What should I do?
Probable Answer: Panic attacks and anxiety are also common problems in perimenopause and menopause. You can always talk to a therapist about these symptoms, and the same principles apply for you that I spoke about above. There are so many things you can do, but don’t do this ALONE! I have had anxiety all my life, I do know what I am talking about. Please connect with me and our tribe, find a good integrative Doctor and speak to your family and trusted friends.
Can I take herbal supplements for insomnia during menopause?
Probable Answer: There are many herbal remedies you can take for insomnia during menopause. Valerian root can help these symptoms, as can melatonin supplements. Some women will find effectiveness by taking chamomile tea prior to bedtime, which can be relaxing. In some cases, kava can be used to relax you enough so you can get to sleep.
How long does menopause last?
Probable Answer: Perimenopause, the period of time before menopause, can last for several months or up to 5 years prior to actual menopause. After you have stopped having periods for 12 consecutive months, you will be postmenopausal, and many of your menopausal symptoms will go away.
What does premature menopause mean?
Probable Answer: Premature menopause occurs in some women. It means you are going through menopause prior than 40 years of age. If you go through premature menopause, you are at a higher risk of having osteoporosis because the ovaries have stopped functioning prematurely.
How can I avoid getting osteoporosis because of menopause?
Probable Answer: After menopause, there is an increased risk of suffering from bone loss to the point where you get osteoporosis. You can combat this by taking in extra calcium and vitamin D in your diet or by taking these in supplement form. If you already have osteoporosis, there is medication you can take, such as the bisphosphonate medications, which prevent further loss of bone. You should also be doing weight-bearing exercises on most days of the week to strengthen the bone.
How much calcium should I be taking after menopause?
Probable Answer: The recommended daily allowance for calcium is 1,500 milligrams of calcium per day. Because this is difficult to get in the diet, you should try taking supplements of calcium along with 1000-2000 International Units (IU) per day in order to help keep the bones well mineralised.
What is the role of exercise in menopause?
Probable Answer: Exercise can benefit menopause in many ways. It can help you sleep better and can prevent the weight gain associated with menopause. If you practice weight-bearing exercises, you can help prevent osteoporosis. You should try to exercise on most days of the week for thirty minutes at a time.
When does menopause usually occur?
Probable Answer: The average age of menopause is 51 years of age, but women can go through