The Menopause Minute - Volume 2

Dear Red Hot Mamas,

Summer is in full swing, and that's why this issue covers several topics that we know you all have to consider in order to ensure a healthy life, inside and out. Those topics include managing stress, eating well and taking care of your skin during the peri-postmenopausal years.

This month, we would also like to welcome Barberton Citizens Hospital (Barberton, OH) and Women's Heart Centers of Fox Valley Cardiovascular Consultants (Aurora, IL) - two new PRIME PLUS/Red Hot Mamas® Programs that will be providing free monthly menopause education in their communities coming soon. Currently, there are over 60 active programs in 25 states, so be sure to view the list online for a location near you.

In addition, we wanted to remind you to take advantage of the Red Hot Mamas' "Woman to Woman Community Board" which is sponsored by Replens. Within the "Community" you can chat with women around the country, like yourself, about menopausal health concerns. To join the "Community", please visit www.redhotmamas.org and click on "The Woman to Woman Community Board".

Enjoy the summer and good health to you!

Karen Giblin

Note: The PRIME PLUS/Red Hot Mamas® office has moved; please document our new contact information as follows:

Prime Plus, Inc.
1629 Liberty Lane
Roswell, GA 30075
(770) 640-1018
(770) 998-6639 (Fax)
info@redhotmamas.org

The word menopause refers to the cessation of menstruation and is normal transition in every woman's life. Physical changes after age 40 may affect a woman in many different ways. Hormonal changes have a great affect on our nervous system and may cause problems like insomnia, mood swings, among other things. Many women also suffer from hot flashes, vaginal dryness and other symptoms of menopause.

The physiological, psychological and social changes that may be experienced are extremely stressful. Stress is simply the body's reaction to a challenge or threat. And, when you feel stressed, your body is flooded with chemicals called "stress hormones" such as adrenaline or epinephrine that may cause your heart to start beating faster; muscles become tense; and breathing becomes rapid. There may also be an increase in perspiration. Another hormone called cortisol is also increased as a normal coping mechanism by your body to respond to stress. Over an extended period of stress, these stress hormones that are initially protective, can become detrimental, wearing out your body, mind and spirit. There are different coping strategies which may help restore a sense of well-being and reduce stress.

• Keep a journal of your menopausal symptoms and share it with your healthcare provider. Menopause can mimic the symptoms of chronic stress (and of course it is a stress).
• Communicate with your healthcare provider about menopause, both your physical and emotional concerns. Do not forget to communicate to other specialists that you are becoming menopausal and update these specialists about any new treatment taken.
• Educate yourself about the effects of hormonal changes in your body.
• Talk with your partner and family members openly about what is happening to you.
• Develop a plan to managing the physiological changes you are experiencing.
• Be pro-active when it comes to hot flashes and night sweats. Dress in layers. Keep the temperature cool in your room when sleeping.
• Identify foods that commonly trigger hot flashes like alcohol, spicy foods, caffeine, chocolate and foods high in fat.
• Avoid smoking.
• Take care of your bladder. Drink lots of water. Avoid bladder infections which may occur more frequently after menopause by urinating as soon as you feel the need.
• Exercise regularly as it will help your mood and sleep. Yoga can improve your balance, alertness, and keep you limber while reducing your stress. Enroll in a class or obtain a book like "A Woman's Book of Yoga: Embracing our Natural Life Cycles".
• Take care and treat chronic ailments: hypertension, arthritis, etc.

Psychological Stress

• Some women become stressed over the loss of fertility that occurs at menopause. This is often compounded when their older children leave home. Added to this, may be burdensome responsibilities in caring for sick parents. Financial problems may also be present.
• Physiological changes may affect your sex life. Make more time for your sex life and be creative - lingerie, champagne, experiment with lubricants and moisturizers like Replens.

Social Stress

• Explore ways in which you can obtain positive self feelings. Develop hobbies and interests, make new friends, and/or return to the workforce.
• If you are a caretaker, don't take on the burden alone. Discuss with your partner and family members ways they can help out to reduce your stress.
• Plan for your retirement. Women live on the average of 7 years longer than men. Early, thoughtful planning can be empowering and make you feel less anxious.

Develop a Stress Reduction Plan

• Identify why you are feeling stressed. Keep a journal logging in when and why you feel stressed. Read it after several weeks to see what triggers your stress reactions.
• Try to avoid the stressor by removing yourself from the situation. It's better to recognize your limitations and walk away or learn to delegate.
• Modify your behavior. Physical activity helps reduce stress levels.
• Watch your diet. You can tolerate stress better when you eat right.
• Meditate and take time out for yourself. Listen to peaceful, quiet music, and/or have a massage to relieve tight muscles, and try relaxation techniques.
• Communicate with your loved ones.
• Get professional help.

Are your girlish looks suddenly changing? As a result of declining estrogen levels, many skin changes become increasingly evident at menopause.

Estrogen plays a large role in the biology of skin. It is responsible for the distribution of subcutaneous fat under the epidermis which provides firmness and support. Estrogen also helps to maintain water in tissues, encourages oil production and the formation of collagen.

There is an increased and significant loss of skin collagen and thickness after the onset of menopause. These declines are similar to the increased rates of bone loss that occur after menopause. That is why many menopausal women find that their skin becomes more prone to bruising and there may be an increase in pigmentation, commonly referred to as "liver spots".

Wrinkles are also a very common skin change, primarily resulting from sun damage and tobacco use combined with the loss of collagen. Skin also becomes more susceptible to greater amounts of minor cuts, abrasions and scrapes because it is less pliant. Some researchers believe that taking estrogen improves skin tone by slowing down the loss of collagen. Studies have shown that the skin of women taking estrogen therapy is thicker than the skin of women not taking estrogen therapy.

"Nature gives you the face you have at twenty; it's up to you to merit the face you have at fifty" - Coco Chanel

Sensible Suggestions

• Stay out of the sun and wear a sunscreen on your face and hands every day.
• Apply moisturizer daily to damp skin to help reduce the loss of water from the skin.
• Skip soap; instead wash with a mild cleanser and warm water.
• Drink plenty of water.
• Avoid dehydrators such as alcohol and tobacco smoke. Both increase wrinkles.
• Avoid caffeine and diuretics (unless your doctor prescribes them to treat high blood pressure).
• Maintain an active lifestyle incorporating exercise and good nutrition.
• Get adequate rest. Sleep deficits can cause unhealthy looking skin.
• Visit your dermatologist and discuss prescribed treatments like estrogen therapy or topical creams which have been developed to diminish fine lines, wrinkles and liver spots.
• Over-the-counter products are also available, like alpha-hydroxy acids.
• Dermabrasion, peels, laser, injectable fine line treatments (i.e., Botox, Restylane) and cosmetic surgery are also ways to treat wrinkles.
• Realize your beauty is not skin deep, that you have earned the title of "wise woman", and that some wrinkles are an inevitable badge of your status that you may wear proudly.

It is a good idea to take a look at your diet, exercise routine and lifestyle habits as you approach the menopausal years and make healthy resolutions. The key to good life is to take good care of yourself by eating healthy, exercising and shifting to a healthier lifestyle. A healthy lifestyle may reduce menopausal symptoms, promote a longer and healthier life, and prevent disease.

Focusing on nutrition is very important for women, especially just before, during and after menopause. Perimenopausal (just before menopause) and menopausal women undergo hormonal changes that often result in weight gain, and as menopause approaches, it becomes harder for a woman's body to make the best use of her nutrients in comparison to when she was younger.

Another vital statistic is that nutrition is involved in approximately half of the 10 leading causes of death in women. Because what you eat is so crucial, nutritional education should be considered by all women at this point in life.

Peri-postmenopausal women should think about dietary modifications in the following categories. However, always consult with your health care provider before making any changes to a previously agreed upon health plan.

Calcium

• Several studies have shown that calcium supplementation can help slow down bone loss. However, in osteoporosis, calcium does not replace the bone loss which has already occurred.
• A perimenopausal woman should consume about 1,000 mg of calcium daily.
• According to the National Institutes of Health, women after menopause should consume 1,500 mg of calcium per day if they are not taking hormone therapy (HT). Women who are taking HT, Fosamax®, Actonel®, or Miacalcin®, for osteoporosis should consume 1,000 mg of calcium per day.
• Foods which are high in calcium include: dairy products, green leafy vegetables and many juices are also "calcium fortified" these days. In addition, certain breakfast cereals and oatmeal have calcium in their ingredients.

Vitamin D

• Responsible for helping the body absorb calcium and aids in bone formation.
• According to one study, women with postmenopausal osteoporosis who took vitamin D for three years significantly reduced their risk of spinal fractures. However, vitamin D can cause kidney stones, constipation, or abdominal pain, especially in women with kidney problems.

Omega-3 fatty acids

• Known to have positive effects on cardiovascular disease and a tendency to lower blood pressure.
• Fish and shellfish are rich in Omega-3 fatty acids. Two to 3 fish meals per week along with a low-fat diet is beneficial.

Other nutritional guidelines recommended by the National Institutes of Health include:

• Choosing foods low in fat, saturated fat, and cholesterol. Fat intake should be less than 30 percent of daily calorie intake.
• Eating fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and beta carotene. Persons of all ages should consume 20 to 30 grams of fiber daily.
• Avoiding foods and drinks with processed sugar, as many of these products contain empty calories and promote weight gain.
• Avoiding salt-cured and smoked foods such as sausages, smoked fish, ham, bacon, bologna, and hot dogs. These foods are high in sodium, which can lead to high blood pressure, a serious risk for aging women.

In addition, regular exercise helps raise your metabolism, it improves and increases muscle content and reduces fat. Exercise also helps in regulating insulin levels and weight-bearing exercises help protect you from osteoporosis.