Newspaper Page Text
Health
Menopause
n ond .
Beyond
Menopause is a major turning
point in a woman’s life. As women age, physical
and emotional changes occur as their levels of
reproductive hormones decline and their ability to
become pregnant ends.
During the process, some women have hot flashes
and mood swings. Others have difficulty sleeping. Still
others glide through menopause easily.
No matter how each woman experiences “the
change,” each eventually reaches the milestone, usually
between the age of 48 and 55.
“It's like a bell ringing, saying, ‘Things are chang
ing—time to move on to the next chapter of your life,’”
says Dr. Wulf Utian, a gynecologist and reproductive
endocrinologist in Beechwood, Ohio (pop. 2,258).
While the years just before and after menopause
can pose challenges, Dr. Utian says that menopause is a
normal part of a life.
The change
Understanding the challenges that menopause
poses is essential to coping with the physical and emo
tional changes.
During menopause, many women experience unex
pected feelings of intense heat and sweating known
as “hot flashes,” which are a major cause of sleep loss.
While their exact cause is unknown, hot flashes may be
related to hormone changes. Coping strategies include:
• Wearing breathable clothing in layers that can be
discarded during a hot flash.
• Keeping a axil drink handy and avoiding hot or
spicy food.
• Avoiding the use of alcohol, which can trigger a
hot flash.
While the physical issues that accompany meno
pause receive the most attention, it’s the emotional ones
that are troubling for many women. Every woman’s
emotional response to menopause differs. Some woman
may feel the Ix-st years of their lives are over; others may
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be conflicted with the transition itself —glad fertility
has ended but worried about what lies ahead.
“But it also can be a time when she gains a new
outlook on life,” says Jennifer Prouty, a nurse practitio
ner in Mattapoisett, Mass. (pop. 6,268).
Recognizing and accepting as normal the emotional
response to the hormone changes that come with meno
piuse are key to making a smooth transition to a new
phase of life.
Prouty encourages women to do physical activi
ties they enjoy to benefit from the natural mood
elevating chemicals that exercise can bring. At
the same time, women should avoid using alcohol,
which can mask feelings.
Most importantly, “Talk about your feelings,
whether it’s with other women or a therapist,”
Prouty says. “Take a day off to relax and regroup.
And every day, devote 10 minutes to prayer or medi
tation or deep breathing. Doing things that bring
you peace and nourish your soul is an investment in
your emotional well-being.”
Taking stock
Menopause also serves as a time for women to assess
their overall health to ensure their well-being as they
get older.
For instance, as women age, their risk of heart dis
ease and broken bones due to osteoporosis increases.
While the precise link between menopause and
heart disease is unclear. Dr. Utian speculates that
decreasing hormone levels, along with age-related
weight gain and inactivity, may be factors.
The higher risk of diabetes-related heart disease
that comes with age, inactivity and being overweight
provides women with multiple reasons to mind their
heart health. While some women may benefit from
hormone replacement therapy (HRT) tor menopause
related health issues, it’s not for everyone. Dr. Utian
advises women to talk with their physicians to deter
mine if it is the right choice.
Osteoporosis is another concern for women as they
age. Through their mid-3()s, healthy people who eat
calcium-rich foods build more bone than they lose.
Beginning in her late 30s, bone-building slows as a
woman’s hormones decrease. Bones can become weaker
and prone to breaking. Particularly at risk for osteopo
rosis are fair-skinned, fine-boned women who have an
inherited tendency for the disease.
Beginning in their 40s, women should talk with
their physicians about calcium supplements and medi
cations that can help with bone strength and quality. To
reduce their risk of osteoporosis, women also should:
• Eat calcium-rich foods, including non-fat dairy
pnxJucts such as yogurt, milk and cheese, bone-in fish
such as salmon, and green leafy vegetables.
• Do daily weight-bearing exercise, such as walking
or swimming. Exercise also can ease menopause-related
sleeplessness.
• And avoid tobacco, which can interfere with
bone-building.
Mardy Fanes ir a freelance u riser in Nashville, Term.
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