If You Do These Three Things, The Menopause Years Will Be Easier
“If you’re only getting 5-6 hours of sleep most nights, you probably don’t even realize how lousy you feel. You’re so used to it. If that’s your normal default mode, you’re depriving yourself of good health now and for years to come.”
Next year will mark the fifth year that I’ve been writing about women’s health in midlife. I began my research to learn about hormone therapy and what I could do to help myself get through the worst of symptoms. Then I decided to share all the information and helpful resources that I discovered in books, on other websites and later, at medical conferences. We all go through the menopause transition and more or less experience it the same way. I thought I could make it easier for other women.
So, it’s in this spirit that I suggest three ways that you can make this journey easier for yourself.
1. Find a doctor that allocates enough time to listen and talk with you.
This is a thorny issue since most physicians schedule patient visits every 10 or 15 minutes. But, menopause isn’t something that lends itself to a quick chat or a prescription. Women’s health in mid-life is complex. After years of being on auto-pilot, our bodies often go haywire demanding that we pay attention. It’s important that there’s someone you can turn to who will take a thoughtful, holistic view of your health. I am happy with my docs, but I’ve added another physician to my “posse” – one who specializes in integrative medicine, healthy aging and specializes in women’s health. If you are thinking about changing doctors or adding one to your “team”, see my earlier blogpost on how to find an integrative medicine physician.
2. Conquer the sleep problem.
One of the first signs of hormonal changes, usually in your mid to late forties are sleep disturbances. If you’re only getting 5-6 hours of sleep most nights, you probably don’t even realize how lousy you feel. You’re so used to it. But, if that’s your normal default mode, you’re depriving yourself of good health now and for years to come. Sleep deprivation causes or exacerbates memory problems, hot flashes, weight gain, high blood pressure and mood disorders. Quality sleep is the cornerstone of good health, so striving for 7-8 hours a night should be a new year’s resolution that you stick to.
3. Think long term.
Heart health, bone health. Weight management. How you treat yourself now will influence the quality of your life in later years. Eat quality foods. Exercise often to maintain strength, flexibility and balance. Know your numbers (cholesterol, triglycerides, fasting glucose, blood pressure, body mass index score, waist circumference) and make the necessary lifestyle changes to achieve optimal ranges.
Bottom line? Be good to yourself!
Do you have some “pearls of wisdom” to offer other women?
Hi Jenn – Thanks for these suggestions. Lately, I’ve been trying many homeopathic remedies to help with sleep and I’ve been noticing Passiflora as an ingredient in several of the teas I’ve been trying.
I think they all help to one degree or another. I haven’t tried paced breathing, which I know helps a lot of people conquer sleep problems. It’s certainly worth a try. I’m really interested in your book and plan to order it. Thanks for reading and sharing..
Too much cortisol (stress hormone) in the body cranks us up, plus we rush all day, then expect the mind to slow down all by itself. I’d say yoga breathing techniques have helped me the most. And Rescue Remedy has a spray for helping to get back to sleep (my problem is not getting to sleep, but falling back asleep once woken). See a naturopath or homeopath for remedies particularly for your issue – it may be restless thinking, hamster on the wheel kinda sleeplessness, or too much nervous energy, or bad digestion…so many possible solutions, but a good homeopath will find the one for you. Passiflora has helped many of my friends (awake from too much thinking/worrying). You have to give it some time before you decide it’s not working. good luck, and do a google search under homeopathic remedies, sleeplessness.
ps Wendy, there’s a chapter on sleep in The Tao of Turning Fifty, which is now available on Amazon.com
very userful information to me. I am sure many other will be benefited from here. Once again, thanks for your sharing and helpful information.
Hi Jenn – thanks for reading and sharing your thoughts AND letting me know about your website. It’s terrific. Your posts are thoughtful and right on especially “Shit Menopausal Women Say.” I have to admit that I’ve said nearly all of those things at one time or another.
I don’t remember the last time I slept 8 hours, so maybe I should do what you do and try journaling. Reading seems to quiet the chatter in my head, but it doesn’t keep me asleep. Exercise helps too. Let’s stay in touch and please let me know about your book.
Sleep was a big issue for me in the forties, but now at 57, 6 years after menopause, I normally sleep 8 hours just fine. Of course having the kids grow up and leave the house was a big factor – I know longer worry what time they’re coming home (they’re studying away from home). The other thing that helps me is writing in my journal – getting all my feelings out on paper stops them from whirring up a storm in my brain at 2 am. I have taken a lot of herbal supplements and seen therapists for adrenal fatigue and hi-cortisol (apparently) which makes me feel stressed and anxious. Serenity and self-care have become my priority. Now if I could just get outdoors more and get more exercise….
Having just authored a book on women at mid-life, I totally relate to your blog Wendy, and the importance of doing the research. I posted my discoveries on a blog, and now have my own website, for women, http://www.jenniferboire.com if you are curious to share with one more woman at mid-life
Hi Jen – thanks for reading and leaving a thoughtful comment. I understand your frustration not only over the changes we inevitably go through, but often without adequate support from our physicians. However, when I attended the national conference of the Menopause Society, I was surprised and relieved to discover just how much gold-standard research is being conducted about women’s health in mid-life, particularly in the area of depression and hormones, management of menopausal symptoms and vaginal health. It’s important to know that and to have a doctor who keeps up with the latest research findings and attends these kinds of conferences. And by the way, many women find testosterone pellets to be very helpful. I’m going to be writing about this soon.
Hi Everyone,
I’m new to this site and at 52 as a heterosexual woman, in the the throes of menopause. We as women work so hard to come up with solutions to alleviate the problems associated with menopause and abate our aging -maintaining some semblance of being the women we’ve been in the full flush of normal hormonal activity. We do this by trial and error so it seems. We seem to do this quietly and experimentally and out of the mainstream. But we’re smart, smart, smart.. and well read.
I’ve always gotten upset when I see ads for men about ED and how that has generaed so much attention- ok that’s been going on for years and I suppose that is a good thing.
What about women??? And now, it’s about a testosterone pellet – oh yes for men -and you can see the new campaign at http://www.testopel.com. Once again to help live fuller lives during and after middle age. What about women????? We struggle ourselves to figure this out.. do we not? Are antidepressants the only solution??? Hell No!!! Where is the bona fide support for women?
I am a different women now as my hormomes diminish – I’m not the women I was. She’s tired and not as interested. She’s not depressed but she’s not as engaged. I think it’s also about hormones, namely testosterone.
I want to live in a society that supports my vitality and energy into old age as it seems to do for men. I don’t want to have to resort to methods that are not proven. I believe in homeopathic and naturopathic methods, but is that all we should expect to rely on? Why should we? Where is the recognition about our challenges? I don’t see it except in pockets.
If any of you have read this in entirety, I appreciate it. I’m confused and concerned. I’m not ready to go out to pasture.
Best regards.
Jen
Even after working physically hard all day & being exhausted I go to bed & figure I’ll get a good nights sleep for once. Surprise! I lay there forever & finally drift off only to wake up a couple of times during the night. I don’t drink caffeine after 3 P.M., stay off the computer 2 hours before bedtime, do all the right things but I may or may not get a good nights sleep. We offer educational articles and comfort products to help relieve menopause symptoms.
Melatonin helps me sleep as does yoga, not having coffee, coke or alcohol for a few hours before bedtime. Sometimes white noise and black out curtains can be good too!
I know, I know. I’m in the same boat. I don’t think I’ve had a solid 8 hours of sleep in a decade. What helps me at least get a chunk of hours at a time is exercise – I always seem to sleep better when my body is really tired – not just from stress, but from physical activity.
I would love to get 8 hours (or more) of sleep but i can’t make it happen. Many nights i have trouble falling asleep and every night, i wake up several times. It goes in waves from bad to tolerable. I have good nights occasionally but never two in a row (or even two in a month). Whenever i see these admonishments to get more sleep, i feeling like screaming. I’ve read all the “tips” and tried many. Nothing works consistently. Please don’t tell me to get more sleep, tell me HOW.
Allowed HTML: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>