To avoid being infected with the Coronavirus, COVID-19, or any other viruses (remember it is still flu season in the northern hemisphere) you should wash your hands and avoid touching your face. That’s to avoid transmission from out to in. In other words, we go out of our houses and are exposed to all sorts of pathogens which we pick up on our hands and if we touch any holes in our faces (mouth, nose, eyes,) those microbes get into our bodies and we may get sick.
The best prevention is to avoid letting these pathogens into our system.
Wash your hands, often and properly. It is a good measure and you should do it as soon as you get indoors, work, home… The best way is to wash your hands with warm running water and soap.
I heard a doctor explaining proper hand washing as the way you wash your hands after you handled a jalapeño pepper and you’re about to put on your contact lenses. That well washed, including the base of the fingers, between the fingers, and under the nails.
But we should also remember to clean the personal objects that we use and touch with our dirty hands, the ones that we often forget to include in this cleaning ritual. I’m referring to our phones (yeah, when was the last time you wiped your phone clean?), and also our earphones, reusable coffee/tea mug, our water bottle, wallet, and our reading glasses/case.
You should wash what you can (water bottle, reusable mug) with hot water and soap but that wouldn’t be very healthy for your electronics and glasses.
One way to clean these is to use a microfibre, soft, lint-free, non-abrasive cloth—these usually come in your glasses case—wetted with warm soapy water and rung out to remove excess water. Unplug all cables and turn your phone off before wiping it and avoid getting any moisture in any openings.
You can clean your reading glasses case this way as well, and you can rinse your glasses under warm water and dry them with a dry microfibre non-scratch cloth.
Don’t use cleaning products, alcohol, hydrogen peroxide, paper towel, disinfectant cloths, or compressed air because these may damage the phone’s special coating.
Remember to wash your hands as soon as you get indoors
Wash/ wipe all the personal belongings you may have touched while outside
Wash your hands again
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
https://menopaused.org/wp-content/uploads/2020/03/wash-your-hands-2-scaled.jpg15362048Teresa Isabel Diashttps://menopaused.org/wp-content/uploads/2021/03/Menopaused-Logo-Transparent-300x69.pngTeresa Isabel Dias2020-03-06 19:37:482021-06-07 13:39:36Wash your hands, wipe your phone, clean your glasses
It’s the beginning of February and, as expected in the city where I live, and perhaps where you live too, there’s snow and ice on the ground. For your safety—especially in postmenopause—it’s important to know how to prevent falls and fractures on snow and ice.
In postmenopause when levels of estrogen are very low you are at higher risk of diseases related to lack of estrogen, like heart disease, osteoporosis, and dementia. Walking is very good for the heart, bones, and brain. However, walking in snowy and icy conditions poses many risks and may turn out to be bad for your bones (fracture) and your brain (concussion) if you happen to fall.
A new analysis shows that in Toronto, between 2006 and 2015, there were almost 30,000 emergency department visits and 2,800 hospitalizations from falls on snow. The median age of people who visited emergency departments was 51 years, and the median age of those who were hospitalized was 59 years. Forty-six per cent of emergency department visits were for falls considered urgent or potentially serious, with about 8% considered life-threatening. Injuries most often affected the knee and lower leg, head, and the elbow and forearm. I know a speech therapist who’s been helping a lady regain her speech ability for 1.5 years following a fall on the ice, and she didn’t hit her head on the ground, she just fell heavily on her behind!
Also, if you fall from a standing position and break a bone you will be diagnosed with osteoporosis. We want to avoid this diagnosis for as long as we can!
There are many factors that contribute to slipping, falling, and getting injured.
Footwear (high heels/shoes that don’t fit well)
Type of surface you walk on (going down a hill, sleek driveways)
Type of footwear (lacking slip-resistant soles)
Biomechanics of your walk including muscle strength, posture, balance (medications like sleeping pills, antihistamines, and cold and flu meds can affect balance) *
Illness (vertigo, dementia)
Unsafe behaviour (don’t walk in the dark)
Temperature and snow or ice precipitation (freezing and thawing, black ice)
It is a Catch-22. You need, should, and want to walk year-round but it could be dangerous in snowy, icy conditions. What should you do?
Here are some recommendations for how to prevent falls and fractures on snow and ice:
Wear boots or shoes that have good grip
Wear ice cleats (take them off as soon as you walk indoors to prevent slipping)
Walk slowly, take small steps, with your feet pointed outwards. Walk like a penguin — watch this cute (and informative) short video from Alberta Health Services
Walk straight, don’t lean forward
Keep your hands out of your pockets
Don’t text or talk on your phone and walk at the same time
Use handrails on stairs and ramps
Don’t carry heavy things that can make you lose your balance (wear a back pack)
Find an indoor mall in your area and walk fast and safe indoors (10,000 steps a day safely!)
The American Heart Association recommends that adults accumulate at least 150 minutes (2.5 hrs) of moderate to vigorous physical activity per week.
If, despite all these tips, you can’t walk during the winter, here are some other physical activities for you:
water aerobics
dancing (ballroom or social. Or in the kitchen!)
tennis (single or doubles)
biking (spin class, stationary bike)
swimming laps
aerobic dancing
jumping rope
There are lots of physical activities you can choose from even in the northern winter.
Don’t isolate yourself at home and don’t not allow the winter blahs to set in. Get out and move in the safest way you can. If you can find company to join you, even better!
I wish you a happy, exercise-full, and safe winter!
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
https://menopaused.org/wp-content/uploads/2020/02/How-To-Prevent-Falls-And-Fractures-On-Snow-And-Ice.jpg6671000Teresa Isabel Diashttps://menopaused.org/wp-content/uploads/2021/03/Menopaused-Logo-Transparent-300x69.pngTeresa Isabel Dias2020-02-09 20:18:282021-06-07 13:40:42How To Prevent Falls And Fractures On Snow And Ice
Matt Galloway is the new host of The Current and on his first day on the job he interviewed Ada Calhoun author of the new book “Why We Can’t Sleep: Women’s New Midlife Crisis”. I’m not discussing the book here because I haven’t read it yet, but I am personally and professionally very pleased that Ada identified the hormonal changes of midlife, perimenopause, as one of the causes of Gen X women’s struggles. Yes, Gen Xers struggle with perimenopause.
For me it is refreshing to hear people talking about menopause on the radio because it is still a taboo subject, hardly spoken about in private, much less in public (radio)! I appreciate that Ada researched the subject and explained how some women experience symptoms akin to those of mental illness—anxiety, feeling overwhelmed, and much stress—during this natural phase of life. And now we’re seeing Gen Xers struggle with perimenopause.
Perimenopause can start for some women in their late 30s or early 40s and just because it is natural and all women go through it, that doesn’t mean it’s easy. This can be a challenging phase for some women and affect their quality of life, relationships, and work.
Most women in their 40s aren’t aware that the fluctuation and decline of estrogen in midlife can cause physical, cognitive, and emotional changes, and they don’t associate the menopause transition with what their minds and bodies are going through. Unfortunately, most women aren’t aware of menopause and it catches them by surprise. It may even scare some into thinking they are experiencing some physical or mental illness. Furthermore, menopause not only affects the woman but also those around her: her partner, children, family, friends, and co-workers.
Ada writes in her book that “in the middle of the night, I wake up feeling warm. I open the window and pull my hair back into a ponytail and drink some water. Then I glance at my phone, delete a few things, and see some spam. I hit unsubscribe and go back to bed. Then I lie there thinking, What if by opening that spam email I got myself hacked? What if I just sent everyone in my contact list a Burger King ad at two in the morning? Now wide awake, I move on to other concerns: my parents’ health, my stepson’s college tuition, pending deadlines”…
As someone who helps women navigate the change, I’ve heard countless times about nights like Ada’s. Nights like these happen to many women in midlife.
Dr. JoAnn Pinkerton, MD, NCMP, executive director of the North American Menopause Society says:
“The unique confluence of stressors and hormonal shifts poses a sort of chicken-or-egg problem for Gen X women: the symptoms of hormonal fluctuation (like sleeplessness) are exacerbated by stress, while those symptoms (like not sleeping) in turn raise stress levels”. “How well your ovary functions depends on your cycle and your mental and emotional state. It’s all tied together”.
Women who need support navigating the change can’t find it easily, especially not from the medical community. The majority of physicians have very little menopause training in school and therefore aren’t very comfortable with or up-to-date on how to help women in menopause and how to provide individualized and customized care. Moreover, the way our healthcare system limits the amount of time one is allowed at the doctor’s office at each visit doesn’t even give a woman time to explain what she’s feeling and going through.
I’m hearing more and more that Gen Xers struggle with perimenopause. I don’t want to medicalize menopause, but as a pharmacist and a NAMS* Certified Menopause Practitioner I know how hard it is for women to find appropriate support and how much women appreciate being listened to. Women want to be taken seriously and to hear that “what you are telling me is not just in your head” and “you are not alone, millions of women worldwide are going through similar challenges during this phase of life” and “this is normal and I can help you”.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Be thankful and enjoy yourself! Keeping your life under control while experiencing poor sleep, memory problems, hot flashes, fatigue, mood swings, and other unpleasant menopause challenges is hard enough. Add to that the stress and “must dos” of the Holiday season and you may want to get under the bed and resurface on December 26th, or go on a vacation by yourself.
I’ve been there! But I’ve learned some useful strategies not only to survive but also to thrive and enjoy the holidays that I want to share with you:
Menopause Tips – How to Thrive in the Holidays
#12 BE THANKFUL & ENJOY YOURSELF
There’s a lot of pressure for us to be happy during the holiday season and for some it’s when we feel less so. In midlife we may have lost loved ones or have loved ones away, unable to join us.
Sometimes it is the way we see things, it is our attitude. As Hamlet put it, “there is nothing either good or bad, but thinking makes it so”. And not everything is bad at the same time, so let’s find the positive and what’s good in our lives during the holidays and always, and cultivate a positive attitude. I’m sad because my older son is in Vancouver and won’t be coming home for the holidays for the first time but I’m happy that he’s healthy and when we meet again we’ll celebrate Christmas then!
Gratitude is in fashion and that’s for a good reason. There are so many things to be grateful for and in our busy lives we forget about them and forget to be grateful for them.
I found this article “Giving thanks can make you happier” on the Harvard Medical School website. It reads “The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible.
With gratitude, people acknowledge the goodness in their lives. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, gratitude also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power.
In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.
People feel and express gratitude in multiple ways.
They can apply it to the past (retrieving positive memories and being thankful for elements of childhood or past blessings), the present (not taking good fortune for granted as it comes), and the future (maintaining a hopeful and optimistic attitude). Regardless of the inherent or current level of someone’s gratitude, it’s a quality that individuals can successfully cultivate further”.
I hope it helps you be grateful and happier.
Happy holidays to you and your loved ones!
If you missed the earlier tips (or just want to read them again), you can find them on my blog:
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
https://menopaused.org/wp-content/uploads/2019/12/12-GRATITUDE.jpg10422000Teresa Isabel Diashttps://menopaused.org/wp-content/uploads/2021/03/Menopaused-Logo-Transparent-300x69.pngTeresa Isabel Dias2019-12-17 07:00:462021-06-21 18:57:20Menopause Tips – How to Thrive in the Holidays, #12 BE THANKFUL & ENJOY YOURSELF
Sleep is good for you! Keeping your life under control while experiencing poor sleep, memory problems, hot flashes, fatigue, mood swings, and other unpleasant menopause challenges is hard enough. Add to that the stress and “must dos” of the Holiday season and you may want to get under the bed and resurface on December 26th, or go on a vacation by yourself.
I’ve been there! But I’ve learned some useful strategies not only to survive but also to thrive and enjoy the holidays that I want to share with you:
Menopause Tips – How to Thrive in the Holidays
#10 SLEEP – As much as you can
During menopause many women report difficulty sleeping: trouble falling asleep, waking up in the middle of the night and not being able to go back to sleep, and waking up early.
I’ve been able to sleep well even though I wake up every night with a hot flash. I am able to go right back to sleep. If you want to know how I do it, contact me.
Lack of sleep can make you even more stressed, depressed, and grumpy during this demanding Holiday season. Sleep is good for you!
If you can’t get a good night’s sleep, then NAP. Napping is healthy. Take a short nap, 15-20 minutes. A longer one may not make you more energetic, in fact it may make you sluggish. Nap after lunch, but before 3 PM so as not to disrupt your night’s sleep, and you’ll get a second wind. It works like magic. You can read more about “Napping: Do’s and don’ts for healthy adults” here.
If you are well-rested you are less likely to feel the need to fill up on caffeine and eat sugary treats. That’s another reason why sleep is good for you.
When you are well rested you are more likely to cope with the demands put on you during the busy festive season.
Here are some more tips for a better sleep:
Don’t drink caffeine past 2 PM. Caffeine can linger in your body for up to 8 hours.
Don’t drink alcohol close to bedtime, it disrupts your sleep and cuts down the amount of deep, restful sleep you’ll get.
Don’ watch TV mindlessly – go to bed early. The most restful sleep happens early in the night. Aim to be in bed by 10 PM.
Don’t look at screens at least one hour before bed. The blue light decreases your levels of melatonin, tricking your body into thinking that it’s not time to sleep.
Get a bedtime routine that allows you to relax and stretch before bed. Brains don’t have an on and off switch. Our brain doesn’t shut off automatically at bedtime after a long and busy day when we reach a certain age. We need a bit of time before bed to “dim the lights” in our brain before falling asleep. This is a routine that works for me. I get my exercise mat on the floor and do some easy yoga – some back, neck, and leg stretching listening to calming music. That slows down my brain.
Take a warm shower before bed. It helps to cool you down and you’ll fall asleep faster.
Drinking a glass of milk sweetened with honey increases levels of tryptophan and helps you fall asleep (and the calcium is good for your bones). But at least 3 hours before bedtime. That should be the cut off to ingesting any liquids to prevent getting up in the middle of the night to use the bathroom.
Magnesium at bedtime helps you sleep. Ask your pharmacist, or contact me, to learn if it is safe for you and how much you should take.
Sleep in a quiet, dark, and cool room.
If you missed the earlier tips (or just want to read them again), you can find them on my blog:
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
https://menopaused.org/wp-content/uploads/2019/12/10-SLEEP.jpg408612Teresa Isabel Diashttps://menopaused.org/wp-content/uploads/2021/03/Menopaused-Logo-Transparent-300x69.pngTeresa Isabel Dias2019-12-12 05:00:552021-06-21 18:59:53Menopause Tips – How to Thrive in the Holidays, #10 SLEEP
In this season of stress (and often, over-eating), remember, don’t give up exercise! Keeping your life under control while experiencing poor sleep, memory problems, hot flashes, fatigue, mood swings, and other unpleasant menopause challenges is hard enough. Add to that the stress and “must dos” of the Holiday season and you may want to get under the bed and resurface on December 26th, or go on a vacation by yourself.
I’ve been there! But I’ve learned some useful strategies not only to survive but also to thrive and enjoy the holidays that I want to share with you:
Menopause Tips – How to Thrive in the Holidays
#9 DON’T GIVE UP EXERCISE (chewing doesn’t count as exercise)
With so much to do it may seem easy and OK to eliminate your workouts in the weeks before the holidays. Don’t do it. Even if your New Year’s resolution is to work out three times a week in 2020, don’t give up exercise in 2019.
Five reasons why you don’t want to give up exercise:
1.Exercise makes you happier and healthier to endure the holiday demands.
2.Exercise keeps you from putting on weight.
You’ll eat more during the festive season, so to avoid gaining weight you must burn those extra calories.
3.Exercise is good for your brain.
Exercise increases blood circulation to your brain making your thinking sharper (less menopause brain fog).
4.Exercise improves sleep.
Many women in menopause complain of poor sleep. Exercising improves sleep.
5.Exercise releases endorphins, brain transmitters that boost mental health.
That’s why exercise makes you feel good, energized, and more alert; and it may even help you tolerate your annoying guests better! You can read more about “8 Ways Walking Changes Your Brain For The Better, According To Science”, here.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
https://menopaused.org/wp-content/uploads/2019/12/09-DONT-GIVE-UP-EXERCISE.jpg13312000Teresa Isabel Diashttps://menopaused.org/wp-content/uploads/2021/03/Menopaused-Logo-Transparent-300x69.pngTeresa Isabel Dias2019-12-10 05:00:252021-06-21 19:00:23Menopause Tips – How to Thrive in the Holidays, #9 DON’T GIVE UP EXERCISE
Plan ahead and keep it simple! Keeping your life under control while experiencing poor sleep, memory problems, hot flashes, fatigue, mood swings, and other unpleasant menopause challenges is hard enough. Add to that the stress and “must dos” of the Holiday season and you may want to get under the bed and resurface on December 26th, or go on a vacation by yourself.
I’ve been there! But I’ve learned some useful strategies not only to survive but also to thrive and enjoy the holidays that I want to share with you:
#2 PLAN AHEAD
Plan EVERYTHING AND WRITE IT DOWN (don’t figure out on Christmas morning that you forgot to buy the turkey).
Memory loss and brain fog are normal and common in menopause. It’s easier and saner to look at a list of things to do and cross items off as they get done than trying to remember the million things you need to do in the next few weeks.
Make a list of things you need and want to do and things you don’t have or don’t want to do.
You know, those things you only do because it’s the right thing to do or because it is expected of you?
Ask yourself do I HAVE to do it? Why? If the answer doesn’t stand your scrutiny for an easier and healthier holiday (like going to parties that leave you drained, too full, or too drunk, calling your negative friend who only talks about midlife diseases and makes you feel so down, getting your nails done at the expense of gym time, going to the mall for the third time in a week looking for that special gift), then DON’T DO IT.
#3 KEEP IT SIMPLE (if you haven’t in the past this is a great year to start)
Take stock of what your holiday traditions have been and assess what must stay and what can go to make your life and your holidays simpler, easier, and more enjoyable. Decide what can be trimmed down, eliminated, or delegated. Simplify and declutter your holidays (and your life).
Let your loved ones know what you have in mind for this years’ holidays so you don’t get pushback by unexpectedly changing traditions – more on this in #1 MAKE YOUR LIFE EASIER DURING THE HOLIDAYS (and afterwards). Peace is expected during the holidays …
Use the way you feel (menopause is making you exhausted, overwhelmed, on edge, angry, drained, etc.) as the driving force to simplify, plan, and enjoy a holiday that is as stress-free as possible.
Do you really need three sets of lights on the staircase? And to decorate the house and the yard with a million Christmas decorations? Do you need to bake three different recipes of cookies to share? Won’t three batches of the same recipe make it easier and just as delicious and acceptable? Or even better, save yourself some work and skip the cookie exchange at work this year.
Do what you can and don’t feel guilty. Plan ahead and keep it simple!
If you need help finding a personalized path to hormone happiness, I can help you!
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
https://menopaused.org/wp-content/uploads/2019/12/03-KEEP-IT-SIMPLE.jpg20001333Teresa Isabel Diashttps://menopaused.org/wp-content/uploads/2021/03/Menopaused-Logo-Transparent-300x69.pngTeresa Isabel Dias2019-12-06 09:07:192021-06-21 19:04:29Menopause Tips – How to Thrive in the Holidays, #2 PLAN AHEAD, #3 KEEP IT SIMPLE
Between 10% and 40% of menopausal women have at least one of these signs and symptoms – vaginal dryness, itching, burning, and discomfort or pain during sex. And even though this is a common problem, very few women talk about it and get relief for it.
At the NWS I would approach women and ask them if I could ask them a question about the health of their vaginas; sometimes I would ask them if they have discomfort, dryness, or itching, sometimes I would show them a card with this question:
TRUE OR FALSE
Vaginal dryness affects millions of women worldwide?
About 10% of the women ignored me, 20% quickly moved away from me as if I had a contagious disease, 20% said they didn’t have any problems, and 50% of women engaged in conversation to varying degrees (some of them mainly wanted a drink of water from the fountain we offered at our booth!).
Testimonial wall about vaginal dryness at the Replens booth, National Women’s Show, Nov 2019
Here’s some of what I heard:
Some women who’d had breast cancer had been told by their oncologists to use hormone-free lubricants during sex.
Some women were seniors and had vulvar (the fleshy parts that touch your clothes) dryness and itch, and needed some relief externally.
Some women shocked the female friends they were with when they told me that sex had become uncomfortable and they had tried lubricant—it was obvious women aren’t sharing these intimate issues with their friends!
When we started talking about how important it is for us to talk about these issues all agreed and some shared that they were going through similar experiences. It goes to show the importance of awareness and how many women are affected and yet so few speak up and seek help.
I also spoke to women who confided to me that they had stopped having sex because it was painful but they would love to be intimate with their partners again. How could I help them? My motto on the weekend was, SAY NO TO PAIN, NOT TO SEX!, added to my usual motto, There’s help. I can help you!
There are several products that can help restore moisture to the vagina, decrease discomfort and pain, and increase pleasure during sexual activity. There’s no need to suffer alone and in silence and jeopardize your relationships.
Let’s get into causes and relief.
CAUSES
One of the most common causes of vaginal dryness is menopause. Menopause is the natural transition that all women experience – it is the end of ovarian function, ovulation, menstruation, and fertility. As a result of menopause, estrogen levels decline, and because estrogen is the predominant female hormone and acts in so many tissues and organs of the body, many women experience physical, emotional, and cognitive changes during the menopause transition, like hot flashes and night sweats, sleep disturbances, mood swings, and vaginal dryness.
Most women experience menopause as a transition that occurs over the course of many years. There are three stages of menopause:
Peri-Menopause
5 to 10 years prior to actual menopause when physical signs of menopause begin due to hormone fluctuations.
Menopause
Confirmed when a woman hasn’t had any bleeding for 12 consecutive months. In North America the average age of menopause is 51 years. Menopause can also be caused by the surgical removal of the ovaries, or by certain medications that damage ovarian function, like chemo and radiation to treat certain cancers.
Post-Menopause
The years after menopause. Because Canadian women are expected to live until 84, many of us will spend one-third of our lives in post-menopause.
During the menopause transition most symptoms, like hot flashes and night sweats, get better with time, but vaginal dryness tends to get worse. Estrogen helps keep vaginal tissues healthy by maintaining normal vaginal lubrication, tissue elasticity, and acidity, and low estrogen levels can affect the vagina and urinary tract during menopause.
Over time, the vaginal lining can get thinner, dryer, and less elastic.
Women may feel vaginal burning and itching, more frequent vaginal and urinary tract infections, and frequent urination and decreased lubrication during sex which can lead to painful intercourse.
When a woman is sexually stimulated her vaginal tissues produce lubrication that aids with sexual penetration. In menopause, due to lack of estrogen, the vaginal cells do not produce as much moisture and sexual penetration may become uncomfortable and even painful. Vaginal dryness worsens 5 to 10 years following menopause because of this lack of estrogen on the vaginal tissues.
RELIEF
Several treatment options are available over the counter, without a prescription, and some can be prescribed by your family physician or gynecologist.
Treatment options available over-the-counter:
Vaginal moisturizers and lubricants
Moisturizers and lubricants can help relieve vaginal dryness and painful sexual intercourse. Moisturizers are used on an ongoing basis and lubricants are used during penetration.
These products offer relief but do not treat the problem – the thinning of the tissues that line the walls of the vagina and the shrinking of the external features of the vulva (labia minora, labia majora, and the clitoris).
Treatment options available on prescription:
Vaginal Hormone therapy
Some women experience narrowing of the vaginal opening which can make penetration painful. In this case the best treatment is local, low-dose topical hormone therapy (HT), available by prescription.
These products are available as ovules (estradiol) and cream (conjugated estrogens) that are inserted in the vagina. Because they are used locally in the vagina, studies show that the hormones are not absorbed systemically (do not cause any effects on other parts of the body) and have fewer adverse effects than HT used in pill form or patch.
A new medication recently approved in Canada for the treatment of post-menopausal vaginal atrophy contains prasterone (DHEA), a natural steroid.
Another prescription product to treat vaginal dryness may be available in Canada soon and it is a hormone-free tablet, taken by mouth.
If your doctor doesn’t ask you about the health of your vagina and how it may be affecting your quality of life, self-esteem, and relationships—unfortunately the majority of doctors do not give women an opportunity to discuss these topics—I hope you have read enough here to encourage you to approach your family doctor, gynecologist, or me to discuss what’s going on with your vagina and how to improve your symptoms, sex, and quality of life.
Let’s break the menopause taboo. Let’s talk about menopause.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
https://menopaused.org/wp-content/uploads/2019/11/TID-and-testimonial-wall-2.jpg592398Teresa Isabel Diashttps://menopaused.org/wp-content/uploads/2021/03/Menopaused-Logo-Transparent-300x69.pngTeresa Isabel Dias2019-11-19 17:57:422021-06-21 19:07:23Vaginal dryness – no one talks about it but it’s common
I don’t know about you, but I don’t like fad diets, especially if they eliminate certain foods, because I like a variety of foods, that’s why I like the yummy Mediterranean-style diet!
My love for many types of foods may have originated in my being raised on the Mediterranean-style diet and this way of eating has served me well all my life. I’ve never been overweight (reasonable portions and regular exercise also help to keep an ideal weight), and I usually don’t crave anything. And, when I do crave something, I usually eat it and get it out of the way! That’s because I usually eat healthily and when I indulge I regard it as a treat not a sin.
When I speak (write!) about diet I don’t mean diet in the sense of eating a predetermined and limited number of calories, or a certain type of food only, or the exclusion of whole food groups, or avoiding ice cream and other delicious treats. To me diet is the way of eating. Diet is nutrition. Diet is eating healthy foods most of the time and eating something less healthy when I feel like it because I’m human.
I eat my vegetables and fruits happily and eagerly. I have some delicious salad recipes that are a whole meal in themselves, are very nutritious, and fill me up. It you are interested in some of these recipes look up lentils.org. I rarely eat red meat and I don’t miss it or crave it. I use very little added sugar and don’t buy processed foods. Meaning, I buy most of my food from the outer aisles of the supermarket (fresh produce, frozen veggies and fruits, cheese, milk). I don’t buy food that is packaged in boxes (which often has been processed in some way). I cook from scratch 3-5 times a week and eat leftovers often. I make a pot of soup every week and take a bowl to work for my lunch. I know what you’re thinking! OMG, that’s crazy, too much work, too much time, I can’t do that (even if I wanted to!).
But if you eat properly you feel better!
The Mediterranean-style diet is characterized by a high intake of plant-based foods—vegetables, fruits, whole grains, legumes, and nuts. Olive oil and some canola oil are the main fats and these are healthy unsaturated fats (think of healthy fats as those that remain liquid even at low temperatures, as at fridge temperature). Include a high intake of fish (it’s getting harder to eat good sustainable fish these days, though) and poultry (chicken and turkey—the lean meats) and limited red meat. And I saved the best for last—one glass of red wine.
Let me tell you what science is saying about the Mediterranean-style diet:
One study showed that postmenopausal women who eat a Mediterranean-style diet may have healthier bones in the lumbar spine area (lower back) and more muscle mass (two good things to prevent osteoporosis and reduce fractures).
It reduces the risk of heart disease (the number-one cause of death in postmenopausal women).
It reduces the risk of cancer.
It offers cognitive (memory and concentration) benefits.
When you plan what you eat carefully (I make a weekly menu and shopping list) you are aware of what you’re eating and consciously include nutritious and healthy food in your meals and snacks.
This diet doesn’t have any negative side-effects and it will give a lot of pleasure to your taste buds!
But remember to mind how much you eat (portion size) because too much of a good thing is still bad.
Happy Fall, season of bounty. Enjoy the harvest and go for a walk after a wonderful Mediterranean-style diet dinner!
Are you aging well? A long time ago I worked in a pharmacy and many of my patients were senior citizens. They often told me “Oh dear! You don’t want to get old!” to which I always replied, “Yes I do. The alternative isn’t very good!”
Aging isn’t appealing and in a society that seems to value looking young over wisdom and experience we try to hide our aging in many ways. (BTW, I stopped colouring my hair!) The reality is, we can’t stop aging. Don’t let the anti-aging commercials for expensive products trick you into thinking that you can. We can’t stop aging but we can choose how we age.
Our choices include the food we eat, how much we move, how long we sleep, what thoughts we put into our heads, and how much stress we allow in and out of our lives.
A healthy lifestyle before old age helps us to age well. Proper nutrition, enough sleep, and exercise on a regular basis are for our senior health what RRSPs are for our retirement income, an investment.
The earlier we start investing the better the benefits. But it’s never too late to adopt healthy lifestyle habits. Habits are hard to form but if you keep at it you’ll get into the habit. Do you ever have to force yourself to brush your teeth before bed? No! Because your parents, probably, instilled that habit in you when you were young and now it’s routine, you don’t even have to think about it, you just do it. Many other good habits can become as regular as brushing your teeth. You just have to repeat them often enough until you do them naturally.
Eating nutritious food, exercising, and even positive thinking can be learned and incorporated into your lifestyle slowly and steadily until they become…a habit, a part of your daily and weekly life.
I’m not saying it’s easy. I’m saying it’s possible, if you want it to be! If you put in the effort. It’s an investment you can choose to make now in order to live better later.
Dr. Vivien Brown is a family physician in Toronto, a well-known national and international speaker, and author of A Woman’s Guide to Healthy Aging – Seven essential ways to keep you vital, happy and strong. Dr. Brown is past President of the Federation of Medical Women of Canada, Former Chair of the Consumer Education Committee for the North American Menopause Society, board member of the Women’s Brain Health Initiative, and Health Choices First.
Let’s break the menopause taboo. Let’s talk about menopause.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
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If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
https://menopaused.org/wp-content/uploads/2019/08/lady-with-dog.jpg557640Teresa Isabel Diashttps://menopaused.org/wp-content/uploads/2021/03/Menopaused-Logo-Transparent-300x69.pngTeresa Isabel Dias2019-08-28 07:22:252021-06-21 19:09:15Are you aging well?