As I reflected on the past year, I experienced a few physical changes that gave rise to life re-adjustment.  Last Spring my doctor’s office called me with surprising news.  The nurse…at the other end of the phone said…Doctor X asked me to call you to say that you can stop taking the birth control pills…..because you are “post-menopausal”.  After celebrating my 50^th birthday, I felt all of 30…and it wasn’t until that moment …hearing those words…”post menopause” …that I felt old!  Who knew? What a shock...I’m just 50…isn’t that something that happens to old women? I know…I couldn’t remember my last cycle….BUT…menopause!

So, here I am…another year older…adjusting to a new normal. I’m lucky…the hot flashes are few, the night sweats are a bit more frequent, and the sleepless nights are being managed.  I believe, the lifestyle I’ve been fortunate enough to have…has helped ease the transition.  I’ve eaten a fairly healthy diet the past 18 years, and I’ve maintained my body weight within a healthy range.  Actually, I’ve told many people that being a health care provider has saved my life….and now I have more proof.  After reading the November issue of the Nutrition Action Healthletter, I ‘m convinced that my attempts at creating a healthy life at an early age were beneficial. The “special feature” article was all about Menopause, Reducing Symptoms: What works? What doesn’t?  The article was helpful in explaining some of the science and a few theory’s for the symptoms, but short on definitive answers on sure fire ways to decrease symptoms….because after all …I just want to know how to make it stop and how long will I have to live like this.  Well, the sad news is… it could be a long time coming for both.  What I do know and the article confirmed….embrace the hot flashes…reduce them by losing excess weight, staying cool, and reducing stress.  After I got the “post menopause” news…I stepped up my yoga sessions to 2-3 times a week and added weekly Pilates. The article said we should practice “pace breathing”. Several small research studies found that pace breathing may cut the number of hot flashes in half. After all…if it doesn’t help (or kill you)… it will make you stronger.  I have found a lot of relief with yoga practices and Pilates.  There is also evidence that soy isoflavones are helpful. Soy researchers say that Genistein (a soy isoflavone) may cut hot flashes by 15% to 25%. I’ll take it! I’ve been drinking soy milk for 15 years. I’d always had a love: hate relationship with tofu, but during the last 5 years I’ve found a way to incorporate it into my diet several times a week.  For some menopause symptoms, there are a few rules about who should and should not eat soy foods and at what age women should limit soy.  

Well, enough about me…the good news is menopause can be managed. You must pay attention to your symptoms. My goal is to manage the symptoms without medication. The article gave some hope that it is possible! Weight gain is often common during this time in a woman’s life.  Exercise was stated as the single most important step a woman can take through this period…breathe! There were other things like cardiovascular disease, bone loss, and sleep disturbances that made the article.   But I will stop here…remember…baby steps! If you adjust your life by focusing on optimal body weight, activity that includes deep breathing…like Yoga, and eating a low fat, calcium/vitamin D supplemented diet with small amounts of soy foods….it’s a big step and a good start. Oh yeah….eat your fruits and veggies.

Le Greta