Menopause symptoms, like hot flashes and drop in sex drive, haven't changed. But the way women deal with menopause has.
"Women are becoming more accepting of the physical and emotional challenges that are associated with menopause and accepting them as natural, transitional changes," says Karen Giblin. She's the founder of Red Hot Mamas, a national menopause education program. "They're focusing on feeling good and looking at menopause more positively."
Menopause and weight gain: Do they always go hand in hand? It may seem that way, especially because gaining weight is so common after menopause. About 30% of women ages 50 to 59 are not just overweight, but obese. Here's what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause.
Technically menopause means not having a period for 1 year. But the word is often used to describe the changes taking place as a woman nears the end of her reproductive years. Every woman goes through menopause differently. Experts say about 75% of women have menopause symptoms. About 20% to 25% get treatment for those symptoms.
Signs of menopause often start during perimenopause, the time leading up to menopause.
Changes in sex hormones like estrogen, progesterone and testosterone during perimenopause and menopause can cause a wide range of symptoms, including:
Loss of sex drive
Lower levels of estrogen also can affect the heart and bone density.
Manage Menopause Symptoms: Lifestyle Changes
Around the time of menopause, many women are busy working and taking care of teenagers and aging parents. That can mean they're not eating right, exercising, or getting enough sleep. All that stress can make it harder to handle changes in your body.
But there are many things you can do to improve symptoms.
Regular, weight-bearing aerobic exercise, such as walking and jogging, can protect your heart and bones. Add some strength training for even more bone protection. To help you sleep better, exercise at night, unless you find it makes it harder to drift off. You also can try yoga or Pilates to help ease stress.
Exercise may also help with problems in the bedroom.
"Staying fit for both partners helps, but particularly women, because if they feel good about themselves they are more likely to feel more sexual," says Margery Gass, MD. She is director of the University Hospital Menopause and Osteoporosis Center, University of Cincinnati. "It's important for women to maintain regular sexual activity as they get older, too."
A healthy diet with plenty of calcium and vitamin D may also help you control symptoms and avoid extra pounds that sometimes come with menopause. Also, try to skip spicy foods, red wine, and hot drinks -- that may help ease hot flashes.
Yoga, deep abdominal breathing, and acupuncture may help with hot flashes, too.