Gut health awareness is growing fast and for good reason. With each new study that’s published, it’s becoming increasingly clear our gut influences aspects of our health far outside of it.

Thyroid problems and menopause share many of the same symptoms. They’re both common in middle age women, hard to identify, and can manifest in weight gain, fatigue, and mood swings. As we begin to view menopause as a holistic experience that affects our entire body, it’s important to take a look at what this little gland could mean for our overall health.

If you’ve been wondering when menopause really starts, how long it’s supposed to last, and whether or not you can get pregnant—we’ve got the answers for you. Watch as our Principal Nutrition Scientist, Dr. LeeCole Legette, addresses some of the most common misconceptions about menopause.

Strange changes millions of women experience at the same time For generations, people have been calling menopause “the change.” Shouldn’t that be plural, though? So many things aren’t the same as they used to be, it’s tough to keep track of them all.  So, here’s a list of some of the most common things you can chalk up to your disappearing estrogen. It might not solve your problems. But at least you’ll know you’re not alone. 1. Hot flashes, flushes, night sweats, cold flashes, clammy skin and any other way you can think of to describe a sudden heat wave taking over your upper torso, neck and face from within. Caused by your confused blood vessels, which are getting overdilated due to hormone fluctuations. Could be helped tremendously by taking a plant-based* non-prescription supplement like Equelle. Explore other ways to beat the heat. 2. Brain fog. Having trouble recalling words or numbers? Forgetting things you did or why you did them? Good old estrogen used to work for you behind the scenes, helping you make all those neurological connections, and now you’re kind of understaffed.1 (See #1 above and #13 below.) 3. Heart racing, skipping beats or just general irregular rhythm. Hormone production is linked to your heartbeat, so as hormones shift during perimenopause, palpitations anywhere between a few seconds and a couple of minutes long are common. If yours differ or are accompanied by a rapid pulse and/or fainting, talk to your doctor.2 4. Insomnia or difficulty sleeping through the night. Night sweats don’t help anyone get a good night’s sleep. Neither do hormone-related shifts that mess with your circadian rhythms,3 and make you need to get up and go to the bathroom in the middle of the night.1 Anxiety can keep you up, too. And if you reach for your phone and start looking at social media when you can’t sleep, the blue light can keep you from getting back to sleep.4 How annoyingly ironic (see #5, below.) 5. Tiredness. Make that fatigue. Or maybe exhaustion is a better way to describe it. Can we attribute this to the night sweats? The insomnia? The irritation? All of the above? Probably. Is there more to it than that? Possibly. Is there anything we can do about it? Sure, if we can solve problem #4 above.1 6. Grumpiness. Many of us have been blaming hormones for our mood swings once a month since we first started getting our periods. But do you think maybe inadequate sleep and never knowing when you’re going to be drenched by a hot flash could have anything to do with it? 7. Unexpected tears. Sudden crying jags, often for no apparent reason are common among women with fluctuating hormones.5 (see #5 above and #7 below.) 8. Mental instability. You may feel a little sad, or totally unable to cope. There can also be a profound sense of loss involved with the change of life—as though you’ve lost yourself. The Harvard Study of Moods and Cycles recruited premenopausal women with no history of major depression and followed them for nine years. As some women entered perimenopause, they were twice as likely to have clinically significant depressive symptoms such as anxiety and panic attacks than those women who remained premenopausal.6,7 Hormone therapy is known to help dramatically, and doctors may prescribe other meds. Many of them would encourage you to also try quitting caffeine and alcohol.1 9. Unpredictable periods. Irregular cycles, shortened cycle, lengthened cycle, lighter flow than usual, heavier flow than usual, or a dramatic surprise appearance. Ah, the excitement and suspense of perimenopause. 10. Your sex drive stalls out. Or it downshifts. Or screeches to a halt. Some women even become repulsed by sex, the way they may have felt before the hormonal tidal wave of puberty first hit.1 Find ways to keep it fresh. 11. You need lube. Maybe you want to have sex, but your vagina doesn’t seem to be on board with the plan. It’s dry, dry, dry, and intercourse may be painful.4 There are tantalizing products on the market that can help, and they can be fun to shop for if you’re not suffering from symptom #10 above. (Handy household tip: coconut oil works, too.) 12. Oops. Clumsiness, reduced reaction time, and/or trouble judging distances seem to be a menopause thing. (Read #13 below for more clues about this.) 13. Feeling disoriented or confused. Any combination of symptoms on this list could make a person feel this way. Still, this is good motivation for getting more mentally active and trying new things. Using your brain keeps it from atrophying. As brain researcher Marian Diamond says, “use it or lose it.” 14. Your balance is off. Aging can cause inner ear structures to break down, and hormonal changes associated with menopause can exacerbate the decline.8 Losing sleep also can affect your brain function and cause dizziness.9 15. Leakage. Ever hear the expression “I laughed so hard, I wet my pants”? We’re guessing it was a menopausal woman who came up with that. Loss of muscle tone and elasticity can cause incontinence, especially when you sneeze, laugh or lift something heavy.1 Maybe get serious about those Kegel exercises now. (Side note: strengthening your pelvic floor can have the added advantage of improving problem #10, above.)  16. You feel like something is crawling on you. Estrogen helps your skin produce oils and collagen. With less estrogen, skin loses moisture and plumpness.10 As it does, it can feel itchy or tickly, like there are bugs on you. Although it could just be the hair falling out onto your arms (see #20.) 17. You need a new bra wardrobe. Are the girls shape-shifting? As estrogen disappears, connective tissue in the breasts becomes dehydrated and loses elasticity. The breast tissue shrinks, loses shape and has trouble defying gravity. At the same time, if you’re gaining weight, your breasts are probably sizing up, and so is the circumference of your torso.11 18. Your head hurts. Migraines, tension headaches and cluster headaches can be associated with hormonal changes as well as the constricting and dilating of blood vessels that also causes hot flashes. Hormone replacement therapy can intensify headaches, too. There are meds that can help, and non-medical solutions like acupuncture, vitamin E, black cohosh, aerobic exercise, and yoga are worth trying.12 19. You’re gaining weight. Especially around the waist and thighs, filling in what used to be your waistline. As you lose muscle mass with age, your body burns calories more slowly. Sleep deprivation is also linked to weight gain.13 Move more. Eat less. Cut down on sugar and alcohol. Extra weight increases your risk of getting things you don’t want, like heart disease, type 2 diabetes, pulmonary problems and certain types of cancer.14 20. Your hair is different. The hair on your head is falling out, getting thin, going gray and changing texture. Your body hair is disappearing. At the same time, whiskers are appearing on your chin.15 Female Pattern Baldness is a thing, and it may have to do with menopause, it may be genetic, or it could be related to stress, thyroid disease or a medication you’re taking. Those chin hairs though? Hormones.16 21. Change stinks. Our body odor changes as we get older, and the hormonal changes you’re experiencing now may be responsible for that. Researchers have recently shown a relationship between our scent and our ability to reproduce.17 22. A shocking symptom. If you feel something like an electric shock under your skin or in your head, you’re not alone. It’s thought to be related to the body’s electrical system, which can get tripped up by the various physiological changes menopause brings.18 23. Prickly sensations. If your extremities feel numb sometimes, or you get that pins and needles thing, hormone imbalances can be the cause. But the tingling can also be a symptom of B12 deficiency, diabetes, changes in blood vessel flexibility, or a depletion of potassium or calcium,18 so if that persists, talk to your doctor. 24. Pink toothbrush. Gum problems all of a sudden? Researchers believe that bone loss and inflammation due to estrogen deficiency are the culprits here.19 Regular dental care and early diagnosis are the keys to keeping your teeth and gums as healthy as possible. 25. Burning Mouth Syndrome. This condition may be a reaction to the reduction in saliva some women experience as their estrogen levels get lower. It can cause a burning, tender, tingling, hot, scalding or numb sensation anywhere in the mouth, and there may be a metallic taste along with it.20 26. Cottonmouth. Estrogen loss causes dryness, and dryness in the mouth creates conditions for bacteria to thrive, and thriving bacteria means bad breath.21 Gum, anyone?  27. You’re shrinking. Osteoporosis shows up when estrogen cuts out, causing bone to break down faster than new bone can be built. Hormone therapy can help a lot, and drugs can reduce bone loss and stimulate new bone formation. If you haven’t lost bone density yet, cut your risk by getting 1000–1200 mg of calcium and 600–1000 IU of Vitamin D every day.1 Exercise regularly. If you still haven’t stopped smoking, stop smoking. And work on your balance so you can avoid falling down. 28. Your nails are in sad shape. Cracking, breaking, peeling, or soft nails? Estrogen is essential for producing keratin—the protein your nails are made of.22 Try stepping up your hand-and-cuticle moisturizing game and treat yourself to a gel manicure. Beautiful nails can be a great distraction from a sweaty face, extra weight, and any chin hairs your tweezers may have missed.  29. Your ears are ringing. Or whooshing, or buzzing, or making other sounds only you can hear. It’s called tinnitus, and it’s not clear if this annoying condition is menopause-related, or one of those age-related things that happen to pop up at the same time as menopause.8 It’s also a known side effect of medications a lot of us take for other symptoms on this list, including aspirin and Prozac. If you really can’t stand it, an audiologist can make you an over-the-ear white noise gadget called a tinnitus masker. If you think more noise will help. 30. Sore, aching muscles and joints. Turns out, inflammation is yet another thing estrogen was good at controlling. Muscle tension can also be caused by anxiety, or any of the other symptoms, above really. Relaxing with yoga, meditation or a nice massage can help. Equelle can also be helpful with this type of muscle discomfort. *The active ingredient in Equelle is S-equol, a plant-based, naturally derived compound. REFERENCES:1. Allmen, Tara. Menopause Confidential: a Doctor Reveals the Secrets to Thriving through Midlife. HarperOne, an Imprint of HarperCollins Publishers, 2016.2. Rosano G. M. et al. "Palpitations: What Is the Mechanism, and When Should We Treat Them?" Int J Fertil Womens Med. 1997; 42(2): 94-100.3. Deecher, D. C. et al. "Understanding the Pathophysiology of Vasomotor Symptoms (Hot Flushes and Night Sweats) That Occur in Perimenopause, Menopause, and Postmenopause Life Stages." Arch Womens Ment Health. 2007; 10(6): 247-57.4. Harvard Health Publishing. “Blue light has a dark side.” Harvard Health Letter. Accessed on: October 10, 2019. <https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side>5. UCLA Semel Institute for Neuroscience and Human Behavior.“Mood Disorders: Perimenopause & Menopause.” Accessed on: October 10, 2019. <https://www.semel.ucla.edu/mood/perimenopause-menopause>6. Cohen L. S., et al. "Risk for New Onset of Depression During the Menopausal Transition: The Harvard Study of Moods and Cycles." Arch Gen Psychiatry. 2006; 63(4): 385-90.7. Harlow B. L., et al. "Depression and Its Influence on Reproductive Endocrine and Menstrual Cycle Markers Associated with Perimenopause: The Harvard Study of Moods and Cycles." Arch Gen Psychiatry. 2003; 60(1): 29-36.8. Lai, J. T. et al. "Hormone Replacement Therapy for Chronic Tinnitus in Menopausal Women: Our Experience with 13 Cases." Clin Otolaryngo. 2017; 42(6): 1366-69.9. Masakazu T et al. “Dizziness in peri- and postmenopausal women is associated with anxiety: a cross-sectional study.” Journal of BioPsychoSocial Medicine. 2018; 12: 21.10. Nair, P. “Dermatosis associated with menopause.” Journal of Mid-Life Health. 2014; 5(4): 168–175.11. den Tonkelaar I et al. ”Increase in breast size after menopause: Prevalence and determinants.” Maturitas. 2003; 48(1):51-57.12. Lauritsen C. G. et al. “Current Treatment Options: Headache Related to Menopause-Diagnosis and Management.” Curr Treat Options Neurol. 2018; 20(4):7.13. Hruby, A et al. “Determinants and Consequences of Obesity”. American Journal of Public Health. 2016; 106(9): 1656–1662.14. Mishra G. et al. Health symptoms during midlife in relation to menopausal transition: British prospective cohort study. BMJ. 2012; 344: e402. Published online 2012 Feb 8. doi: 10.1136/bmj.e40215. Pierard-Franchimont C. et al. “Alterations in Hair Follicle Dynamics in Women.” Biomed Research Int. 2013; 957432.16. Blume-Peytavi, U et al. “Skin Academy: Hair, skin, hormones and menopause - current status/knowledge on the management of hair disorders in menopausal women” Eur J Dermatol. 2012; 22(3):310-18 17. Lobmaier J.S. et al. “The scent of attractiveness: levels of reproductive hormones explain the individual differences in women’s body odour.” Proc Bio Sci. 2018; 285(1886). 18. Association of Women for the Advancement of Research and Education - Project Aware. "The 35 Symptoms of Menopause." Accessed on: October 10, 2019. <https://www.project-aware.org/Experience/symptoms.shtml>19. Buencamino M. C. et al. “How menopause affects oral health, and what we can do about it.” Cleve Clin J Med. 2009;76(8):467-75.20. Dahiya P. et al. “Burning mouth syndrome and menopause.” Int J of Prev Med. 2013; 4(1):15-20.21. Mutneja P et al. “Menopause and the oral cavity.” Indian Journal of Endocrinol and Metab. 2012; 16(4): 548–551.22. Goluch-Koniuszy, ZS. “Nutrition of women with hair loss problem during the period of menopause.” Prz Menopauzalny (Menopause Review). 2016; 15(1): 56–61.

 Ah, sex after menopause—the time in a women’s life that we all finally envision enjoyable intercourse without pain, bleeding, or a fear of getting pregnant. Right? Yes and No. While menopause can and should be one of the most sexually liberating periods in a woman’s life, it’s perfectly normal that it may take time to adjust for some. Vaginal dryness, thinning, and atrophy are just a few examples of how diminishing estrogen levels may present new challenges in the bedroom.

Sleep is precious during every stage of life, but especially during transitional periods such as menopause. It may not be surprising to know that women in their forties and fifties report more difficulty sleeping (insomnia) than younger women. A surprising 61% of women continue to report insomnia symptoms into their postmenopausal years.

Whether you’re just beginning to experience symptoms, or you’re ten years into postmenopause, doctors can be valuable allies for us during this time of transition. Each phase of menopause means different things for everyone and presents new questions. Our bodies are always adapting and evolving, just like we are. Setting an annual exam can help us better prepare for and navigate any changes that come our way.  1. What if I’m not experiencing any symptoms at all? While many women experience symptoms, there are plenty of us for whom menopause is business as usual. If you’re not experiencing symptoms, this transition can be a great time to focus on other elements of your life. Maybe it’s time to swap from cardio to muscle strength training or vice versa. Ask your doctor if there are any easy changes you can make to better prepare for this next phase of life. 2. I’m not experiencing symptoms, but how is my overall health? Even if you’re not experiencing symptoms, menopause is still a great excuse to check in with the rest of your body during an annual checkup. Your doctor will typically check your vital signs including blood pressure, but as you reach middle age there are other tests they might recommend as well. Beginning at age 40, doctors recommend a cholesterol screening and mammogram.1 Beginning at age 50, doctors recommend a colonoscopy and bone density test, specifically for women at or approaching menopause.1 If your tests are already done, set up a time to discuss what your results mean for you during this new stage of life. 3. What should I expect given my family history with menopause? Some women may enter menopause at the same time as their mother or grandmother, but that doesn’t always predict what their unique experience will be. It's not all hereditary, but there may be some things we can learn from our family’s past to make this transition easier. Talk to your doctor about the aspects of your family history that are on your mind. They may have some helpful information about how to better manage this time or what other families have experienced. Even if it’s not the exact same story as your own, every detail can help. 4. I am feeling different and may be experiencing symptoms. Can we talk about how I’m feeling and if this is normal? Menopause can manifest itself in a range of emotional, physiological, and psychological responses. If you’re feeling emotionally out of control, finding it harder to sleep, suffering from muscle aches, or experiencing a loss of sex drive—these can all be exacerbated by estrogen loss. Let your doctor know about any health changes you’re experiencing and ask how menopause might be affecting other areas of your life as well. 5. Is it possible my symptoms are tied to other health related conditions? Menopause symptoms can also often mask the signs of other age-related health conditions. These health issues, while not always related to menopause, could make our symptoms more severe. Conditions like arthritis or endocrine disorders can make it difficult to follow common relief tips like working out or eating certain foods. Even if we’re already aware of our health conditions, it can help to have a straightforward conversation with our doctors about the effect they could have on our symptoms. 6. How long should I expect my symptoms to last? Perimenopause can last 2–8 years, but for some women the symptoms feel like they never end.2 While our doctors will most likely not have a hard end date for our menopause, it can help to ask anyways. They’ll have our health records on hand, and can help us see whether or not certain symptoms are subsiding with time (even if it doesn’t feel like it). 7. Could any of my dietary or lifestyle habits be making my symptoms worse? Whether we like it or not, our body is in tune with itself. Every small decision we make can have big impacts on our menopause experience. Ask your doctor if there are any potential dietary or lifestyle habits that may be adding to or negatively impacting how you experience symptoms. For example, spicy foods and alcohol are known to exacerbate hot flashes. This could also be an opportunity to optimize dietary and wellness routines to prepare for any challenges this loss of estrogen may present. 8. Does my personal health history increase my risk of developing other age-related health conditions? Estrogen is a powerful hormone. It plays an important role in the health of many vital tissues and organs including our bone, heart, liver, and skin. These previous conditions might make us more sensitive to health risks proven to be tied to estrogen loss, such as osteoporosis or cardiovascular disease. It’s important to ask our doctors how this loss of estrogen might uniquely affect us according to our specific health history. 9. Should I switch to a different dosage or form of birth control? Hormone fluctuations and period disruptions are totally normal during the years leading up to menopause. Some women in perimenopause choose birth control with a lower estrogen dosage to help them cope with those fluctuations. Others may want to switch to another form of birth control entirely if vaginal dryness makes it more difficult to insert a menstrual cup or occasional brain fog leads to more missed pills than usual. Even if you decide to stick with your tried and true contraceptive method, it’s worth starting the conversation to see if there are other options better suited to you during this time of life. 10. What can I do to support my overall health during this time? Regardless of how we choose to manage our menopause symptoms, the important thing is that we choose. Too many women opt to suffer through their symptoms, or grow tired after a few ineffective attempts at treating them. While the internet is an incredible source of community and education, our doctors know our unique medical history. They may be able to suggest options that are more effective, or offer insight as to why other treatments didn’t work. Our bodies need us now more than ever. Menopause is a sprawling new world with landmarks and paths unique to each of us. It’s an opportunity to draw a new map through life, reevaluate our self-care routines, and develop new ones if needed. We deserve to know what all of our options are, and to explore every uncharted path that calls to us. Take charge of the change and schedule your annual exam today. We know annual exams can sometimes feel overwhelming, especially when you’re trying to remember a myriad of topics to discuss in a finite period of time. We want to help you be prepared. Download our “10 Questions To Ask Your Doctor” guide to print out and bring with you to your next visit. Download Guide   References Medline Plus. “Health screenings for women ages 40 to 64.” 2019. US National Library of Medicine. Accessed on October 16, 2019. <https://medlineplus.gov/ency/article/007467.htm> US Office of Women’s Health. “Menopause Basics: How long does the transition to menopause last?” 2019. Accessed on October 16, 2019. <https://www.womenshealth.gov/menopause/menopause-basics#1>

You don’t have to be a woman to know that estrogen plays a seriously powerful role in a woman’s life. While the conversation around menopause tends to focus on very specific side effects, this hormone supports a range of vital organs and tissues. Embracing and educating ourselves about estrogen’s role in our overall health might unlock some life-changing truths about how to navigate our own menopause journey.

Like anything else that’s been going strong for a long time, menstruation doesn’t just screech to a sudden unexpected stop on a random day. Long before your last-ever period, your body starts prepping for its next phase—sometimes years in advance.  This pre-game is called perimenopause. That’s when the stash of eggs in your ovaries is running close to empty, causing your estrogen to begin its descent to the unfamiliar low point that menopause ultimately brings. If your periods have started to waver from their normal, you’re probably in peri territory.

September is Menopause Awareness month, but if you’re reading this you’re probably more than aware of it. Our experiences and emotional reactions will be as varied as we are. For some women, the menopause journey signals new beginnings. While for others, it can be an added burden during an already stressful time. Menopause Awareness month is a great opportunity to reflect on what this era means for our family, our friends, and for ourselves.

In this day of endless information and communication, it is puzzling that women are often unprepared for menopause -- the unpleasantness of the symptoms, the disruption to our lives, or the psychological impact of realizing we’re approaching “the change.”  The transition won’t be half as daunting if you have a good idea where you are on in your menopause transition, and what to expect as you move through the stages of menopause. Knowing which stage of menopause you are in will help you not only understand and be better prepared for the physiological changes and symptoms you may experience, but even more important, will shine a light on the options that are available to you at each stage for symptom relief. Okay, so what are the stages of menopause? Menopause, as it is commonly referred to, is the natural process a woman’s body undergoes as her ovaries gradually produce less estrogen and eventually stop releasing eggs. But menopause doesn’t happen all at once. It is a gradual transition that takes place over a period of years and happens in distinct stages. It starts with perimenopause as estrogen production begins to rise and fall unevenly and your periods become irregular. Once you’ve gone a full year without a menstrual cycle, you’ve officially hit menopause, which technically last only a single day, after which you are postmenopausal. Let’s take a closer look at each stage in greater detail. Stage 1: Perimenopause Perimenopause is the stage leading up to menopause proper that can last anywhere from one to seven years. During perimenopause, estrogen production fluctuates and the first signs of menopause begin to appear. Your symptoms could include: ·         Irregular menstrual cycles ·         Hot flashes ·         Mood swings ·         Sleep disturbances ·         Vaginal dryness Most women begin seeing signs of perimenopause in their 40s, but it’s not uncommon for women to see signs of early menopause (premature menopause) in their 30s as well. Many women have no idea perimenopause is even a thing until they’re in it. There are a couple of reasons for this. For one, perimenopause and menopause too often get lumped in together. But, even more so, we simply don’t talk enough about either stage. There is an alarming lack of conversation around menopause altogether, which leads to confusion. As a result, most of us just aren’t prepared when we enter perimenopause, so here’s everything you need to know. The prefix “peri” means “around” or “near.” So, perimenopause pretty much means, “near menopause.” As the name implies, it’s the stage just before a woman enters menopause proper and stops having periods altogether. But, the name is also a bit deceptive, because it’s actually during perimenopause that we start experiencing many (maybe all) of the symptoms classically associated with menopause. This is because your body is in hormonal upheaval during perimenopause, and estrogen levels, in particular, fluctuate wildly. Estrogen is one of the body’s great multitaskers, assisting with numerous important physiological functions. Your heart, bones, brain, bladder, vagina, and colon all have estrogen receptors and rely on this hard-working hormone to do their jobs effectively. When your estrogen levels drop during perimenopause, it can disrupt many aspects of your health and well-being. These disruptions can appear as menopause symptoms, including hot flashes, night sweats, vaginal dryness, reduced libido, anxiety, mood swings, forgetfulness, brittle bones, muscles aches, and joint pains. Your body also may change in noticeable ways, such as thinning hair, weight gain (especially around the middle), and sagging skin. How long does perimenopause last? Perimenopause usually starts in our forties and can last anywhere from a few years to a decade, but for most women will last between four to eight years. However, some women start perimenopause much earlier, in their thirties. How do you know if you’re perimenopausal? The first sign of perimenopause is usually an irregular or unpredictable menstrual cycle. You may skip cycles, then, a few months later, get your period again. You may have two periods in a single month, have periods that last longer, have heavier or lighter flows, or constant spotting. What’s the difference between perimenopause and menopause? One big, big difference between perimenopause and menopause is that, during perimenopause, you are still menstruating, meaning you can still become pregnant. In fact, perimenopausal women are second only to teens in unexpected pregnancies, possibly because erratic cycles give women a mistaken belief that they aren’t fertile enough to conceive, so perimenopausal women have to remain vigilant about birth control. The other major difference is that your body is still producing its own estrogen and progesterone. The problem is that it’s not producing these hormones as steadily or reliably as before, and levels can fluctuate wildly, making you feel like you’re riding a hormonal roller coaster. What can I do to relieve my symptoms? Because your body is still producing its own hormones during perimenopause, hormone replacement is not an option for dealing with symptoms during this stage, so you may want to explore diet and lifestyle interventions as well as nonprescription remedies such as supplements, and speak with your doctor about other prescription options such as low-dose birth control pills and antidepressants that have been shown to reduce hot flashes and other menopause symptoms. Dealing with perimenopause symptoms Diet and lifestyle interventions Reduce stress as much as possible Avoid alcohol, spicy foods, and caffeine If you smoke, quit Strive to maintain a healthy weight Try controlled-breathing and self-calming exercises like yoga Some women also find a measure of relief in eating estrogenic foods, including soy products such as soy nuts, edamame and tofu, as well as yams, flaxseeds and other plants that contain phytoestrogens. Estrogenic foods contain compounds like soy isoflavones. Daidzein, a soy isoflavone, is changed by gut bacteria into S-equol, a compound that is structurally similar to estrogen and mimics some (but not all) of its actions in the body, helping to reduce hot flash symptoms. (S-equol is not estrogen or a hormone.) Nonprescription supplements Since only about 20-30 percent of women in the U.S. can metabolize soy foods in a way that utilizes the S-equol, (and production depends on how much soy you actually intake in your diet) some women find taking an S-equol supplement helpful* to reduce hot flashes. Prescription medications Doctors will sometimes prescribe a form of low-dose birth control that evens out estrogen and progesterone levels to help perimenopausal women manage their symptoms Another (non-hormonal) prescription option is antidepressants that have been shown to help alleviate a range of perimenopause symptoms, from the obvious (anxiety and mood swings) to the not-so-obvious (hot flashes and night sweats) Stage 2: Menopause Once your body has gone a full 12 months without a period, you’ve reached menopause. During this time, your ovaries stop releasing eggs and your estrogen levels remain low, leading to a wide range of symptoms that could include: ·         Hot flashes ·         Muscle aches & joint pains ·         Mood swings ·         Sleep disturbances ·         Weight gain Now we’ve arrived at the Big Show: menopause proper. Strictly speaking, menopause means “the end of the period.” From a medical standpoint, a woman is considered to have reached menopause only when she has gone twelve months in a row without a period. So, menopause begins immediately after you’ve had your last menstrual cycle. Most women enter natural menopause in their early fifties, though the transition can happen anywhere between the ages of forty and the late fifties. There are exceptions, of course. Some women will experience premature menopause, meaning they stop menstruating before the age of forty. And women who’ve had their ovaries removed surgically are said to have surgical menopause, because their bodies have stopped producing estrogen and progesterone. Menopause technically lasts only one day ― the very first day after you haven’t had a period for one full year. Before that day, you are perimenopausal, and after you’re postmenopausal. But, for the sake of simplicity, let’s look at this another way ― menopause is the period of time after you stop having periods but continue having symptoms such as hot flashes, sleep disturbances, aches and pains, vaginal dryness, and mood swings. But, wait ― if the symptoms of perimenopause and menopause are basically the same, does it really matter which stage of menopause you’re in? After all, a hot flash is a hot flash, right? Actually, it matters very much. Menopause is physiologically very different from perimenopause. The major difference being that our bodies no longer make estrogen or progesterone. So, while your symptoms may be similar, your options for symptom relief are different. Most importantly, once you reach menopause proper, you are eligible for hormone therapy, unless you have a personal or medical issue that makes taking hormones too risky, such as liver disease, blood-clotting disorder, a history of heart attack or breast cancer. Stage 3: Post-menopause There’s good news and bad news for postmenopausal women ― but mostly good news. During the years after menopause, most women see a reduction in their hot flashes, mood swings, and sleep disturbances, along with general improvement in mood and mental clarity. Post-menopause does, however, come with its own health challenges. Signs of postmenopausal health risks can be tough to spot, but because the body’s estrogen levels remain low, there are several new health conditions women in post-menopause need to be aware of, including: ·         Increased risk of heart disease ·         Increased risk of osteoporosis Menopause is technically only one day of a woman’s life. The day she hits one full year without a period is the day she reaches menopause. After that, she is postmenopausal. Once you stop having periods, and as long as you no longer have periods, you are postmenopausal. So, unless you spontaneously (and miraculously) begin menstruating again, you will be postmenopausal for the rest of your life (just to clarify, so you don’t have a panic attack about your periods returning: This scenario is medically impossible and has never happened). You may continue to have some menopause symptom, but they should become less frequent, less intense, less disruptive to your life. Hormone levels will decline to a steady level, and your body will eventually reach a new hormonal balance.  

Summer can be hot enough without hot flashes, and when you add them to the mix, it can feel downright sweltering. But with a few smart and stylish habit changes, you can find yourself cooler and just might discover a new favorite workout routine or wardrobe addition. Check out our five simple ways to stay cool during the hottest days of the year. 1. Slip Into Something Breathable When it comes to summer fashion, you can stay looking hot, but dress cool. Free-flowing styles made from breathable fabrics are a good place to start. So, for summer staples like tanks, T-shirts, and sundresses, shop for cotton options. However, if a cotton sundress is a little too casual for an event like a wedding or a summer night out, slip into a more refined linen dress, which is not only a cool option but classic one. Accessorize it with a belt of your choice for a breezy, beautiful look. Also, be sure to round out your wardrobe rotation with other pieces like chiffon broomstick skirts, balloon-sleeve blouses, and crochet tops for a look that’s both on trend and temperature-friendly. 2. Switch to Water Workouts If the summer heat is making you feel sluggish and not motivated to work out and sweat even more than you already are, try switching up your workouts to incorporate some pool time. Not only will the cool water feel great, but swimming laps and other water workouts can provide both a cardio workout and resistance training that’s great for bone health. 3. Grab a Cool-Me-Down Pick-Me-Up If you need a cup of hot coffee or tea to get going in the morning or pick you up in the afternoon, you could find that it not only peps you up but heats you up too. However, by switching to a glass of smooth and refreshing cold brew coffee or iced tea, you can keep your daily ritual and keep your cool. It’s simple to make a week’s worth of either cold brew coffee or iced tea and keep it cold and ready in your fridge. And for an extra cool sip, try making ice cubes out of your brew. That way when the summer heat starts to melt your ice, your drink won’t get watered down. Just remember to keep an eye on your caffeine intake—cold brew coffee often contains more caffeine than regular coffee. 4. Make the Bed You Want to Lie  Just because the sun goes down doesn’t mean the heat does. For a cool, comfortable night of sleep, make your bed with breathable cotton sheets and for extra heat relief try a cooling gel mattress cover and pillow. If you have a ceiling fan in your room, set it to rotate counter-clockwise to blow cool air down on you. And if you don’t have a ceiling fan, you can create a cooling crosswind by directing a fan to blow out of a room or window, with another fan across the room directing air toward the first fan. 5. Get to the Pulse Points For a more direct way to cool down quickly, try cooling your body at your pulse points, where your blood vessels are closest to your skin. You’ll find them on your ankles, neck, elbows, and the backs of your knees.1 Apply a cool, damp cloth or a cold compress to one or more of these points, and you’ll be able to bring down your internal temperature more effectively. Sources 1Nursecore. Keeping Cool This Summer. Version current 10 August 2012. Internet: http://www.nursecore.com/2012/08/keeping-cool-this-summer/ (accessed 12 December 2018).

You could be experiencing hot flashes as a result of perimenopause or menopause. Hormones control many functions in our bodies and a decrease in estrogen during menopause causes a chain reaction.

Wondering what's "normal"? We're all different, and the symptoms we experience in menopause are too. While one woman might have mood swings and hot flashes, another might experience fatigue and weight gain. Here are some of the more and less common symptoms of menopause.

As women we do a lot and demand a ton from our bodies. So it’s no surprise we’re notoriously low in certain vitamins and minerals at various points in our lives. To help your body prepare for the changes that come with The Change, there are 6 nutrients you want to make sure you’re getting enough of during menopause.

Naturally alleviating hot flashes is a hot topic during menopause. But before you grab a handful of herbal supplements in the heat of the moment, consider the source and whether it is clinically shown to do what it claims.