I celebrated my birthday this week. I was born in 1962 and turned 62 this year. My birthday gift to you is some tips for navigating menopause that have helped me along the way.
Like you—probably, since you’re reading this—I experienced hot flashes and night sweats (vasomotor symptoms), fatigue, weight gain, very itchy skin, anger, irritability, extreme mood swings, headaches, and vaginal dryness and painful sex.
Since my risk of breast cancer was higher than average, I decided not to take Menopause Hormone Therapy (MHT) and opted instead for improving my symptoms through lifestyle modifications. By the way, if you’d like to know your risk for breast cancer and whether you are a good candidate for MHT or not, let’s talk.
Here are some tips for navigating menopause that have helped me along the way:
WHAT HELPED VASOMOTOR SYMPTOMS
Exercise – I joined a gym and participated in weight-bearing exercise classes. Quickly I noticed that if I dropped my exercises to less than three times a week my hot flashes and night sweats would worsen. Have you felt that too?
I stopped adding sugar to my tea (now I use honey instead) and baking.
Cognitive Behaviour Therapy (CBT) – I wish I had read this book years earlier – Managing Hot Flushes & Night Sweats. A Cognitive Behavioural Self-Help Guide To The Menopause by Prof Myra Hunter and psychologist Melanie Smith.
WHAT HELPED ME SLEEP BETTER:
This trifecta is very important:
The most helpful thing for a good night’s sleep is not to drink alcohol in the evening. Drinking alcohol before bed may help you fall asleep faster and make your sleep feel deeper at first. However, as the alcohol wears off later in the night, it disrupts sleep, leaving you tossing and turning and waking up feeling less rested. Have you tried this tip yet?
A bed time routine of gentle stretching and yoga, and slow breathing with the lights dimmed and calming music prepares my brain to shut off when I hit the pillow.
Falling asleep before 10:30 PM.
Writing about things that are worrying me hours before bedtime prevents me from thinking about them when I get to bed.
When I wake up during the night I NEVER look at the clock; instead I focus on my breath to go back to sleep quickly. I know that as soon as I think of something my brain wakes up and then it will take hours to fall back to sleep.
WHAT HELPED MY HEADACHES
It’s easy to get dehydrated. When I feel a headache coming on, I drink a whole glass of water. To prevent headaches and for brain health (dehydration also worsens brain fog), Dr. Lisa Mosconi recommends drinking two litres of water per day. But stop drinking liquids at least three hours before bed to avoid having to get up to use the washroom in the night.
WHAT HELPED MY BRAIN FOG
Taking brain-breaks helps me – when I think I’m going crazy from too much work and stress, when it feels like my brain is “oozing out of my ears”. My brain-breaks consist of getting out of my chair, going to the balcony, stretching, breathing deeply and slowly, and moving around for five minutes.
No multitasking. I set my iPhone to Focus (instructions here) to disallow Notifications (except from important people). Without distractions and interruptions, I can concentrate on one task at a time and accomplish more, faster, and better.
Getting my priorities straight and saying no to commitments that aren’t helpful to my quality of life. Yes, I stopped being a pleaser and now focus on me first. Have you tried that? It feels wonderful. And it’s not selfish, it’s self worth!
Make lists—for everything. I try to be honest with myself and only write down what I can realistically achieve or accomplish. I force myself to remember that I can’t (and shouldn’t!) do everything. Accepting this truth has freed me from unnecessary effort and stress.
WHAT HELPED MY MOOD (irritability, anger, rage anxiety…)
I experienced this for two years before I found out that other women have similar experiences – when I’m driving, I feel calm and collected but I get very anxious sitting in the passenger seat, regardless of the driver. To prevent the anxious feelings and the driver from ‘kicking me out” 😊, I read or I sit in the back seat where my view of the road is obscured.
Anger and rage in perimenopause were very hard to manage because it may surface very quickly. Sharing what you’re going through with those you live with, love, and work with should help. (In postmenopause I felt a lot calmer and in control of myself.)
I counted to 10, 20, 30…
I removed myself physically from the room.
Walking, especially in nature, has a calming effect.
Yoga, meditation, and slow breathing in the morning (or when I needed to calm down) is helpful and healthy.
WHAT HELPED WITH VAGINAL DRYNESS/PAINFUL SEX
Uberlube (vaginal lubricant) during sexual activity. Non-negotiable.
Estradiol vaginal cream twice a week to regenerate tissues and improve my sexual health.
Note: Individualized therapy is key to improving your quality of life, sex life, satisfaction, pleasure, and intimate relationships. If you’d like to know more, let’s talk privately.
WHAT HELPED MY ITCHY SKIN
Body lotion. Especially rich in urea and applied right after showering to retain moisture. Or any time it itched!
The itching also disappeared after I stopped eating dairy.
WHAT HELPED MY ACHES AND PAINS
Exercising.
Finding out about my food sensitives. Gluten causes inflammation. My hands ache and woke me up during the night. Once I stopped eating bread, pasta made from durum wheat, pastries, etc.. the pain went away and so did my bloating, and even my brain fog cleared!
I stretch my feet, calves, and hamstrings every night before I go to bed, and I stretch my (feet) plantar fascia every morning before I step out of bed.
Walking and swimming.
WHAT HELPED WITH WEIGHT GAIN AND FAT ACCUMMULATION AROUND THE MIDDLE
Weight-bearing exercise – with an attentive and professional personal trainer.
At every meal, eat enough protein, fibre, and a healthy fat to prevent snacking.
For years I’ve been making a weekly menu and accompanying shopping list; I plan healthy meals for the week ahead and don’t waste any food.
I bake desserts that are gluten-, dairy-, sugar-free, and taste delicious.
The good news is that perimenopause (the years leading up to menopause) is the stage where symptoms are more bothersome; that seems to be due to hormone fluctuations. In postmenopause (12 months + one day after your last menstrual period) many symptoms subside because estrogen levels, albeit low, are stable.
Most, but not all, vaginal dryness tends to get worse with time if left untreated. There are many inexpensive and easy-to-use therapies; let me guide you through them.
One more tip- for every challenge that (peri)menopause poses there’s a solution. I can help you!
Do you know another woman who might like to read this MenopausED blog ? Forward it to her or share on your social media.
Decoding Happiness in Midlife
/in Mental health, Mindfullness/by Teresa Isabel DiasLike most people, I get tired of winter — the short days, the low light, the lack of warmth.
So I decided to write a blog about happiness and midlife/menopause!
✅ WINTER BLUES
While “Blue Monday” is a myth—with no scientific basis—supposedly the most depressing day of the year, the winter blues are very real.
➡️ TIPS TO HELP COMBAT THE WINTER BLUES, from Dr. Amin Muhammad, a Niagara Health Psychiatrist:
✅ HAPPINESS
In Decoding Women’s Health with Dr. Elizabeth Poynor Podcast, episode Decoding Happiness in Midlife, Dr. Laurie Santos, Teacher of the most popular class in Yale’s history and host of The Happiness Lab Podcast, shares insights on how midlife women can thrive.
“She breaks down the components of happiness, explains why we’re often mistaken about what makes us happy, and provides practical tools and habits to boost wellbeing, manage negative emotions, and navigate burnout”.
➡️ TIPS TO INCREASE YOUR HAPPINESS
The keys to happiness are rooted in evidence-based behaviors and mindsets, including:
If you sit for a while with your emotions you will see they are like waves: they come, they crest, and then they go away.
➡️ A FOUR- STEP PRACTICE TO DEAL WITH NEGATIVE EMOTIONS:
One good way to deal with negative emotions is to use a meditation technique developed by Dr. Tara Brach that applies mindfulness and self-compassion to challenging emotions. This meditation is based on the acronym RAIN.
✅ BURNOUT
Burnout is classified, according to the World Health Organization (WHO), as a legitimate occupational phenomenon. IT IS NOT A DISEASE, but it’s something that can lead to other kinds of health issues.
Burnout is real and it’s defined as a response to chronic stresses in a workplace which have not been managed successfully.
Burnout is characterized by three dimensions:
Think of burnout as a relationship problem between you and your job, rather than a personal failing.
If the relationship is no longer working for you, it’s worth analyzing why.
Start by tracking what is and isn’t working. Notice your good days. What happened that you enjoyed? What happened that felt particularly stressful? Track this for a while so you can clearly see what you need more of — and what you need less of.
✅ THEN THERE WAS…MENOPAUSE
Women in midlife are masters of managing a lot at once. Work, kids, aging parents, home life — somehow it all gets balanced, even if the load is heavy. But when midlife hormone changes start they can upset the balance. What used to feel manageable suddenly feels like too much.
You might also ask yourself whether work has become harder since you entered (peri)menopause.
What has shifted?
➡️ If you believe that improving your work environment includes educating your employer, leaders, managers, and colleagues about menopause in the workplace, I’m here to support you.
I deliver Lunch & Learns focused on menopause education in the workplace — why it matters, how it affects performance and retention, and what organizations can do to ensure menopause doesn’t become the glass ceiling no one talks about.
RESOURCES
WATCH:
Dr Christine Maslach, a social psychologist and the pioneering researcher on job burnout, YouTube video Understanding Job Burnout.
LISTEN:
CBC podcast from December 31, 2025, The Dose- What Do We Need To Know About Burnout with Michael Leiter, professor emeritus of psychology at Acadia university in Nova Scotia and co-author of the Burnout Challenge book.
READ:
The Happiness Curve: Why Life Gets Better After 50, book by Jonathan Rauch.
Midlife can be a period of immense change and, sometimes, challenging emotions. But it’s also an opportunity to cultivate deeper, more lasting happiness.
Happiness takes intention, the right mindset, and the right habits.
The best 2024 book about menopause, in my opinion
/in Uncategorized/by Teresa Isabel DiasAm I losing my mind?
Many women ask me this question when they feel “off”, not quite themselves. They know something has changed but can’t identify what, and their doctors often dismiss their concerns with “there’s nothing wrong with you”. If this sounds familiar, the 2024 book The Menopause Brain by Dr. Lisa Mosconi is here to help you.
This book busts myths about menopause, bridging the gap between what’s happening to your body and the information and support you deserve
It’s important to be aware of what’s going on in your body and mind, physiologically speaking.
Dr. Mosconi explains the menopause transition in clear, relatable language, and offers actionable advice. This book is a valuable resource to share with your partner, family, friends, and even colleagues, so they can better understand your experience.
Highlights of The Menopause Brain by Dr. Lisa Mosconi:
Most importantly, this book convinces you that you are not crazy, Chapter 1 – You Are Not Crazy.
It closes the menopause education gap in easy-to-understand language, Chapter 3 – The Change Nobody Prepared You For.
If you have bothersome menopause symptoms, menopause hormone therapy (MHT) is covered in Chapter 9 – Estrogen Therapy For Menopause.
Menopause relief isn’t one-size-fits-all. If you have questions about hormone therapy being appropriate, effective for your symptoms, and safe based on your personal and familial health history, contact me for individualized counseling. Education and shared decision-making are imperative!
If MHT isn’t right for you, explore non-hormone therapies that have been shown to be effective in relieving moderate-to-severe symptoms (hot flashes, night sweats) in Chapter 10 – Other Hormonal And Non Hormonal Therapies.
Lifestyle, the pillars of good health and integrative health (integrative medicine uses an evidence-based approach to treat the whole person — your mind, body, and soul), is very important for good health during the menopause transition and beyond, and this critical topic is covered in Chapter 13 – Exercise, Chapter 14 – Diet And Nutrition, Chapter 15 – Supplements And Botanicals, and Chapter 16 – Stress Reduction and Sleep Hygiene.
As I always say, PAUSE-TIVITY in menopause is crucial for physical health (studies show that women who see menopause as a positive change will experience less bothersome symptoms than those who hold negative attitudes towards this transition) and emotional health (studies also show that women with positive attitudes towards menopause have a more positive body image and experience lower depressive symptoms). This is discussed in Chapter 18 – The Power Of Positive Mindset.
This holiday season give The Menopause Brain book by Dr. Lisa Mosconi to yourself or someone you love. Spread awareness to friends, co-workers, or even your HR team and your CEO—because better education means better support for all.
Why It Matters
Menopause isn’t just a women’s issue—it affects everyone in your circle. Educating yourself and others fosters understanding and support during this transformative phase of life.
If this book has raised questions about your own menopause transition, let’s connect.
Menopause is inevitable but suffering is not.
You deserve to understand what’s happening to your body and mind and to find relief. I’m here for you every step of the way.
If you don’t want to miss any of my blogs sign-up to receive them in your Inbox every other week.
Tips for navigating menopause that have helped me
/in Lifestyle, Menopause, Perimenopause, Sleep, Weight/by Teresa Isabel DiasI celebrated my birthday this week. I was born in 1962 and turned 62 this year. My birthday gift to you is some tips for navigating menopause that have helped me along the way.
Like you—probably, since you’re reading this—I experienced hot flashes and night sweats (vasomotor symptoms), fatigue, weight gain, very itchy skin, anger, irritability, extreme mood swings, headaches, and vaginal dryness and painful sex.
Since my risk of breast cancer was higher than average, I decided not to take Menopause Hormone Therapy (MHT) and opted instead for improving my symptoms through lifestyle modifications. By the way, if you’d like to know your risk for breast cancer and whether you are a good candidate for MHT or not, let’s talk.
Here are some tips for navigating menopause that have helped me along the way:
WHAT HELPED VASOMOTOR SYMPTOMS
Exercise – I joined a gym and participated in weight-bearing exercise classes. Quickly I noticed that if I dropped my exercises to less than three times a week my hot flashes and night sweats would worsen. Have you felt that too?
I stopped adding sugar to my tea (now I use honey instead) and baking.
Cognitive Behaviour Therapy (CBT) – I wish I had read this book years earlier – Managing Hot Flushes & Night Sweats. A Cognitive Behavioural Self-Help Guide To The Menopause by Prof Myra Hunter and psychologist Melanie Smith.
WHAT HELPED ME SLEEP BETTER:
This trifecta is very important:
The most helpful thing for a good night’s sleep is not to drink alcohol in the evening. Drinking alcohol before bed may help you fall asleep faster and make your sleep feel deeper at first. However, as the alcohol wears off later in the night, it disrupts sleep, leaving you tossing and turning and waking up feeling less rested. Have you tried this tip yet?
A bed time routine of gentle stretching and yoga, and slow breathing with the lights dimmed and calming music prepares my brain to shut off when I hit the pillow.
Falling asleep before 10:30 PM.
Writing about things that are worrying me hours before bedtime prevents me from thinking about them when I get to bed.
When I wake up during the night I NEVER look at the clock; instead I focus on my breath to go back to sleep quickly. I know that as soon as I think of something my brain wakes up and then it will take hours to fall back to sleep.
WHAT HELPED MY HEADACHES
It’s easy to get dehydrated. When I feel a headache coming on, I drink a whole glass of water. To prevent headaches and for brain health (dehydration also worsens brain fog), Dr. Lisa Mosconi recommends drinking two litres of water per day. But stop drinking liquids at least three hours before bed to avoid having to get up to use the washroom in the night.
WHAT HELPED MY BRAIN FOG
Taking brain-breaks helps me – when I think I’m going crazy from too much work and stress, when it feels like my brain is “oozing out of my ears”. My brain-breaks consist of getting out of my chair, going to the balcony, stretching, breathing deeply and slowly, and moving around for five minutes.
No multitasking. I set my iPhone to Focus (instructions here) to disallow Notifications (except from important people). Without distractions and interruptions, I can concentrate on one task at a time and accomplish more, faster, and better.
Getting my priorities straight and saying no to commitments that aren’t helpful to my quality of life. Yes, I stopped being a pleaser and now focus on me first. Have you tried that? It feels wonderful. And it’s not selfish, it’s self worth!
Make lists—for everything. I try to be honest with myself and only write down what I can realistically achieve or accomplish. I force myself to remember that I can’t (and shouldn’t!) do everything. Accepting this truth has freed me from unnecessary effort and stress.
WHAT HELPED MY MOOD (irritability, anger, rage anxiety…)
I experienced this for two years before I found out that other women have similar experiences – when I’m driving, I feel calm and collected but I get very anxious sitting in the passenger seat, regardless of the driver. To prevent the anxious feelings and the driver from ‘kicking me out” 😊, I read or I sit in the back seat where my view of the road is obscured.
Anger and rage in perimenopause were very hard to manage because it may surface very quickly. Sharing what you’re going through with those you live with, love, and work with should help. (In postmenopause I felt a lot calmer and in control of myself.)
I counted to 10, 20, 30…
I removed myself physically from the room.
Walking, especially in nature, has a calming effect.
Yoga, meditation, and slow breathing in the morning (or when I needed to calm down) is helpful and healthy.
WHAT HELPED WITH VAGINAL DRYNESS/PAINFUL SEX
Uberlube (vaginal lubricant) during sexual activity. Non-negotiable.
Estradiol vaginal cream twice a week to regenerate tissues and improve my sexual health.
Note: Individualized therapy is key to improving your quality of life, sex life, satisfaction, pleasure, and intimate relationships. If you’d like to know more, let’s talk privately.
WHAT HELPED MY ITCHY SKIN
Body lotion. Especially rich in urea and applied right after showering to retain moisture. Or any time it itched!
The itching also disappeared after I stopped eating dairy.
WHAT HELPED MY ACHES AND PAINS
Exercising.
Finding out about my food sensitives. Gluten causes inflammation. My hands ache and woke me up during the night. Once I stopped eating bread, pasta made from durum wheat, pastries, etc.. the pain went away and so did my bloating, and even my brain fog cleared!
I stretch my feet, calves, and hamstrings every night before I go to bed, and I stretch my (feet) plantar fascia every morning before I step out of bed.
Walking and swimming.
WHAT HELPED WITH WEIGHT GAIN AND FAT ACCUMMULATION AROUND THE MIDDLE
Weight-bearing exercise – with an attentive and professional personal trainer.
At every meal, eat enough protein, fibre, and a healthy fat to prevent snacking.
For years I’ve been making a weekly menu and accompanying shopping list; I plan healthy meals for the week ahead and don’t waste any food.
I bake desserts that are gluten-, dairy-, sugar-free, and taste delicious.
The good news is that perimenopause (the years leading up to menopause) is the stage where symptoms are more bothersome; that seems to be due to hormone fluctuations. In postmenopause (12 months + one day after your last menstrual period) many symptoms subside because estrogen levels, albeit low, are stable.
Most, but not all, vaginal dryness tends to get worse with time if left untreated. There are many inexpensive and easy-to-use therapies; let me guide you through them.
One more tip- for every challenge that (peri)menopause poses there’s a solution. I can help you!
Do you know another woman who might like to read this MenopausED blog ? Forward it to her or share on your social media.
World Menopause Day 2024 – Menopause Hormone Therapy (MHT)
/in Hormone therapy/by Teresa Isabel DiasOctober 18 is World Menopause Day (WMD) and its aim is to raise awareness about menopause and highlight the support options available for enhancing health and well-being.
The WMD 2024 theme is Menopause and Menopause Hormone Therapy.
Menopause is gaining more public attention, but many women still lack guidance on managing its symptoms. While menopause hormone therapy (MHT) is a key treatment for bothersome symptoms, it’s not required or suitable for all women.
MHT is most beneficial for healthy women under 60 or within 10 years of menopause onset.
It requires proper counseling, individualized treatment, and a balanced discussion of risks and benefits, including the low but present risk of breast cancer. Effective management involves shared decision-making between the woman and healthcare provider, as well as ongoing monitoring of efficacy and potential adverse effects.
MHT is used for managing:
vasomotor symptoms (hot flashes and night sweats),
genitourinary syndrome (vaginal dryness and painful intercourse),
primary ovarian insufficiency (POI),
reducing bone loss and fracture risk.
Download The International Menopause Society WMD2024 leaflet Menopause and Menopause Hormone Therapy. It will examine topics such as:
If you want to learn more about MHT, its potential benefits, contraindications, and both short- and long-term adverse effects, I am here to help.
As a pharmacist and certified menopause practitioner with The Menopause Society (formerly NAMS), I can guide you through the process and address all your questions—both those you have now and any that may arise as we discuss your symptoms and optimal management.
Book a free Discovery Call here and let’s explore your menopause journey together!
Are poor memory and concentration symptoms of menopause?
/in Cognition, Diet, Exercise, Lifestyle/by Teresa Isabel DiasI’ve been asked this question about poor memory and concentration at every Lunch & Learn I’ve given in the past few months.
Women in midlife may experience memory loss, forgetting words, problems with recall, and reduced concentration. This can make them lose confidence and self-esteem.
The next question I get asked is: Is there anything I can do to improve this?
YES and YES!
Decreased memory and concentration can be a consequence of getting older, in men and women, and for women in midlife it can be caused by changes in hormones, like estrogen, as occurs in menopause.
The best thing you can do for your brain (and your heart, since what’s good for one is good for the other) is to stay active and eat and sleep well. The basics, right?
But even the basics are hard to get to in midlife with so much going on and fatigue added on. So here are a few tips I hope can help you:
STAYING ACTIVE
Don’t like to or don’t have time to go to the gym? No problem.
You don’t have to walk 10,000 steps/day either. Just 15 minutes/day of brisk walking improves your cognitive function. Research shows that “Exercise “Snacks” make fitness easier.
What are exercise snacks? They’re precious minutes in your day to get you moving and improving. Read more here or listen to “The Dose – The benefits of ‘exercise snacking“.
Walk after lunch/dinner.
Exercise may also reduce hot flashes and night sweats.
EATING WELL
The Mediterranean diet seems to show the most benefits.
Plant-based, not meat-based.
Healthy fats (think olive oil, nuts, fish, avocado…).
Drink LOTS of water to improve brain function (memory and concentration) – 2000 mL (2L) per day for brain health as per Dr. Lisa Mosconi’s recommendation.
Read my blog – The Food You Eat Can Moderate Your Mood for more tips.
SLEEPING WELL
If you have trouble falling asleep you should establish a regular sleep schedule and sleep routine (tried, tested, and true):
Wake up and go to bed at consistent times, even on weekends.
Avoid caffeine after 3PM and alcohol late in the day.
Relax and wind down before sleep by reading a book, listening to music, or taking a leisurely bath.
A cup of chamomile tea may also do the trick, but have it more than three hours before bedtime to avoid having to go the bathroom during the night.
Keep bedroom light, noise, and temperature at a comfortable level – dark, quiet, and cool are conditions that support sleep.
Use the bedroom only for sleep and sex.
Read my blog – Sleep: Chief Nourisher In Life’s Feast for more tips.
TAKE A 15-MIN POWER NAP
Before 3pm – more beneficial than another coffee cup.
Watch this 10 min video to convince yourself (and your manager) of its benefits.
MANAGE YOUR STRESS
In whatever way works best for you: baths, reading, meditation, slow breathing, listening to music, waking in nature, exercising, talking with a friend.
Be mindful, live in the present moment.
What does this looks like in practice?
“I don’t have time!” you may say. Yes you do, if you manage your time optimally FOR YOUR HEALTH.
If you have one hour for lunch, eat a vegetable-based meal (include a protein) in 30-min and then go for a brisk 20-min walk or a 15-min power nap.
At night ditch the TV and your phone (mindless activities that do not improve your cognition) and read a book, have a conversation in candlelight, and have an early bedtime (by 10:30 pm preferably) after a 20-min bedtime routine.
Your health (YOU) should be your priority. Not streaming, scrolling, cleaning, etc., etc., etc..
Just give it a try and let me know how much better you feel. Really. It will make a difference.
HOW I CAN HELP YOU?
If you have brain fog or any other menopause-related symptoms that may impair your quality of life, work, and relationships, and you’d like to know more about managing them let’s talk.
If you’d like your employer to become aware of and understand the effects of hormonal changes in midlife I’d be glad to deliver a virtual or in-person Lunch & Learn. In my talk I explain what happens during menopause and how your employer can support you and other women (and spouses of women going through menopause) during the transition to help you feel more confident, productive, and engaged. Contact me and feel free to share this blog at work with your HR department, executive, manager(s), and colleagues.
If we talk about menopause, we can make life easier for many women.
Menopause inequalities: Do they matter to you?
/in Menopause/by Teresa Isabel DiasUnfortunately, there’s not much data on menopause among African-American women and other minority groups.
It’s widely recognized that women, in general, have been neglected in research and healthcare, and this is especially true for menopausal women.
Black women experiencing menopause have been particularly neglected.
A recent scientific review, based on 25 years of research, found that Black women typically reach menopause about 8.5 months earlier than White women and suffer from more severe symptoms like hot flashes, depression, and sleep problems.
Despite this, they are less likely to receive hormone therapy and other medical or mental health services than White women are.
Structural racism, which affects access to resources and opportunities, is believed to be a major factor in these disparities and even in symptoms experienced by women.
Research presented at the 2023 Annual Meeting of The Menopause Society reiterated these findings, showing that Black women still receive less treatment for menopause symptoms than White women do, even though they experience more severe symptoms.
Additionally, Black women may be less likely to report their symptoms or to acknowledge their effects on daily life. And there’s a tendency among Black women to normalize or downplay their menopausal symptoms, even when they significantly affect their well-being.
Menopause can be hard and you shouldn’t ignore it.
If you are feeling symptoms and aren’t sure whether they are related to menopause or not, do find out.
Make an appointment with your doctor.
PREPARING TO SEE THE DOCTOR:
It’s important that care be individualized since each of us experiences menopause in our own way, but it is also important for your care that you have an individualized conversation with your physician – it’s your appointment, it’s your visit, it’s your symptoms, it should be your agenda (not the doctor’s).
For more resources on communities talking about the experience of Black women in menopause, check out:
Black Women’s Health Imperative (BWHI)
Black Girls Guide to Menopause
Black Women in Menopause
Menopause Whilst Black
Black Menopause and Beyond
The Black Menopause Collective
Menopausal Black Woman
The food you eat can moderate your mood
/in Diet, Mental health, Nutrition/by Teresa Isabel DiasDo you know that the food you eat can moderate your mood? That it can help fight depression, for example?
That’s because, even though most of the fibre you eat isn’t absorbed by your digestive tract (stomach, small, and large intestines), it still helps your mood by feeding the good bacteria that lives in your gut.
The other day I was in downtown Toronto and I visited one on my favourite restaurants (the Canteen). Unusually, I ordered one of the unhealthiest meals on the menu – burger and fries. Yes, it tasted good. And yes, I paid for it later!
That evening I felt stuffed, hot, and so miserable I even cried over some minor thing (so minor I don’t even remember what it was).
Time is limited to do everything we must. Shopping for fresh/real (not from a box) food and cooking those ingredients at home may be difficult for you. In order to save time, you might buy pre-cooked frozen meals, packaged processed food, eat out, or take-out. Not only do those foods usually contain more salt and fat than you should consume in a day, but also they probably do not offer you the amount of fibre you need to stay happy.
Yes, FIBRE is very important for mood!
Studies have shown that a Mediterranean-style diet is helpful for depression if it includes
I grew up eating and continue to eat a Mediterranean-style diet. I love my raw veggies, fruits, oats, nuts, and legumes. I cook from scratch and freeze a lot for the days I don’t have time to cook. (I also make a menu list weekly with accompanying shopping list and go shopping only once per week).
The reason I’m telling you about the connection between food and mood is because a lot of changes happen during the menopause transition and it’s helpful to connect the dots:
If you haven’t been feeling your best lately, write down what you eat and how you feel, physically (bloated, itchy, hot, headache), and mentally/emotionally (fatigued, sad, anxious, angry). Maybe you can eventually see a pattern between what you eat and how you feel.
Once you connect the dots you can start eating (and cooking) more foods that are helpful to your gut bacteria and as a consequence to your mood as well.
Listen to this episode of The Dose – What does my mental health have to do with the health of my gut? to learn more about your food affects the microorganisms in your gut and how they affect your mood, for better or for worse.
Want to know more about menopause? Sign-up for me biweekly MenopausED Newsletter here
Picture yourself in Bali February 2024
/in Perimenopause/by Teresa Isabel DiasMany women reaching perimenopause feel their life has changed overnight. What’s worse, many believe they are the only ones going through this tumultuous change and feel isolated and alone.
No-one prepared you for midlife hormonal changes.
The silence, secrecy, and shame surrounding menopause leave you unprepared for what is going on physically, mentally, and emotionally in midlife.
Navigating menopause can feel overwhelming.
Do you struggle to figure out where to start?
Is all the conflicting information confusing rather than helpful?
Are you seeing an impact on your relationships? On your family?
I did too. Even though I am a pharmacist, it took my son asking me if I was bipolar for me to start researching what was going on.
Fortunately, I found the North American Menopause Society (NAMS) website and educated myself about the menopause transition. Then I became a Certified Menopause Practitioner (NCMP) and started teaching other women what I’ve learned and helping them to navigate their own menopause.
What if you could uncover the power of collective experience and the strength of shared stories in a safe space to pause, reset, and reclaim your life during this potent phase of transformation?
Join me for a chance to gather with a group of women to treat themselves while receiving support for all stages of menopause.
Take a Pause. Hit Reset. Treat yourself (you deserve it!) to this retreat in Bali – Navigating the Waves of Menopause: A Bali Retreat, February 11-19, 2024.
Lear more and register today
PAUSE. RETREAT. RESET.
THERE‘S A THIRD OF YOUR LIFE TO GO – IT’S NOT AN ENDING BUT A NEW BEGINNING!
Menopause on White Coat Black Art with Dr. Brian Goldman
/in Perimenopause/by Teresa Isabel DiasThank you Dr. Brian Goldman CBC Radio Host and Colleen Ross, award-winning journalist and Senior Producer of White Coat, Black Art and The Dose podcast on CBC Radio, for boradcasting about menopause.
Because menopause is still very much taboo women are caught by surprise when they start perimenopause (the years leading up to menopause).
In perimenopause hormones fluctuate and women feel many changes – physical, cognitive and emotional.
Memory lapses, anger, crying spells, difficulty sleeping, hot flashes, night sweats, irritability, body shape change, aches and pains, are common.
Most women are unprepared for this change. The majority feels very alone on this journey.
Millions of people (everyone born with ovaries) are going through perimenopause as you read this.
Primary care physicians aren’t trained about menopause.
Women have to find answers on their own.
Listen to White Coat Black Art with Dr. Brian Goldman: The Menopause Movement: Part I podcast and learn more here.
I’m a North American Certified Menopause Practitioner (NCMP) and I can help you connect the dots and answer your perimenopause questions. Connect with me here.
Navigating the Waves of Menopause: A Bali Retreat, Feb 2024
/in Menopause, Perimenopause/by Teresa Isabel DiasYou don’t feel like yourself, you feel out of control, and you don’t know what you don’t know.
Your hormones are changing and you’re not equipped to understand what’s going on in your body and mind, much less how to deal with it and improve how you feel and behave.
It’s not your fault.
Our western culture keeps menopause in secrecy and there’s no intergenerational exchange of experiences to help guide you through the transition. And your doctor may not be a good source of support either…
But I am.
I help you navigate the menopause transition and I encourage you to change your mindset about this phase of life.
I invite you to join me in the Navigating the Waves of Menopause: A Bali Retreat February 11-19, 2024, and discover the transformative power of menopause.
PAUSE. RETREAT. RESET.
Discover the Power of Your Midlife Journey
Join us in the tranquil beauty of Bali, February 11-19, 2024 for a unique retreat designed specifically for women navigating the transition of menopause.
This is a safe space to pause, reset, and reclaim your life during this potent period of transformation.
A Transformative Experience
Led by me, Teresa Isabel Dias, a renowned Certified Menopause Practitioner (NCMP) and experienced Pharmacist, this retreat offers a unique blend of science-based education and coaching, wellness practices, and social connection to navigate every stage of menopause.
Leveraging my extensive professional healthcare experience, I am committed to guiding you back to feeling like yourself again.
I’ll share my experiences, advice, and resources to help you navigate this transition with grace, strength, and a renewed zest for life.
In the Navigating the Waves of Menopause: A Bali Retreat you’ll:
Join us in Bali
Uncover the power of collective experience and the strength of shared stories on this menopause retreat. You’ll join other women, just like you, who are navigating this time of change and self-discovery.
For more information and to sign-up for this wonderfully transformative menopause experience, click here.