Purely Menopause Blog

Menopause is a natural phase in a woman's life, typically occurring between the ages of 45 and 55, marking the end of menstrual cycles. This transition brings about a host of physiological changes due to decreased hormone levels, particularly estrogen. These changes can affect bone density, heart health, and overall well-being. Nutrition plays a crucial role in managing these changes and maintaining health during menopause. Here are some considerations for crafting a balanced

Menopause is a natural phase in a woman's life that signifies the end of her reproductive years. However, the road to menopause often begins with perimenopause, a transitional phase characterized by irregular periods and hormonal fluctuations. Menopause is often accompanied by uncomfortable symptoms that can impact daily life. Understanding the various aspects of menopause, including mood changes, hot flashes, and genitourinary symptoms, and other lesser-known symptoms is cru

The trillions of bacteria residing in your gut, known as the gut microbiome, extend their influence far beyond digestion. Emerging research suggests a link between gut health and various aspects of well-being, including mood regulation (anxiety and depression), appetite control, metabolism, immune function, and fat storage. There is much that science does not yet know about the gut microbiome and its impact on human health, but research has identified a connection between the

Sleep disturbances are common during menopause and can have a significant impact on a woman's quality of life. Good sleep hygiene, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and minimizing exposure to screens and bright lights before bed, can help improve sleep quality.

Menopause is a critical time to prioritize exercise. Physical activity serves as a powerful defense against the physiological changes associated with menopause, such as weight gain and increased abdominal fat. However, the most significant benefit of exercise extends beyond achieving a slimmer waistline or more toned arms; it profoundly enhances metabolic health.

Hormonal birth control (HBC), containing estrogen, which can be delivered through pills, patches, or vaginal rings, can play a role in managing the menopause transition (peri-menopause) for women under the age of 55.

In today's digital age, information on menopause is readily available at our fingertips. However, the abundance of resources online also means encountering misinformation alongside valuable advice. At Purely Menopause, our mission is to provide reliable guidance and evidence-based treatments to help women manage their menopausal symptoms effectively.

As women age, changes in bone health become increasingly important to understand and manage. Two conditions that often arise during menopause are osteopenia and osteoporosis. Although they may sound similar, they have distinct differences that every menopausal woman should understand.

The gender gap in medical research results in real-life disadvantages for women. Despite women outnumbering men in the U.S. for nearly 80 years, researchers have excluded women from medical studies due to historical and cultural bias, as well as policies that prioritized protecting fetuses. Although policy and social changes in the 1990s helped a bit, women remain underrepresented in research. Growing evidence from clinical research supports that women and men can differ grea

In my conversations with women struggling with menopause, many share stories of not being able to control their tempers. These women describe a cycle of snap, yell, and apologize. Feeling cranky is pretty normal when you're tossing and turning at 3 a.m. while your partner is snoozing without a care, but what I'm talking about here is that intense, red-hot fury that many menopausal women experience. One moment, you're feeling fine, and the next, you’re seeing red. And these ex

Many of my menopausal patients often cite weight gain as one of their most troubling symptoms, and for good reason. Beyond elevating the risk of serious illnesses, increased weight also impacts confidence, self-perception, and mood. Data shows that menopause itself doesn't directly cause weight gain, but it does trigger changes in the body that can negatively impact our sense of self-image.

Progesterone is a hormone made by a woman's ovaries, adrenal gland, and, during pregnancy, the placenta. It is the most important of a group of steroid hormones called the progestogens. Menopausal women experience a significant decrease in their progesterone level, which is important since natural progesterone improves pain tolerance, alleviates joint pain, and provides relief from anxiety. Progesterone also plays a crucial role in bone health by reducing the rate of bone abs

Dry eye disease (DED) is more common among menopausal women than younger women or age-matched men. DED occurs when the eyes don't produce enough tears or when the tears evaporate too quickly. DED can have a significant impact on visual function, causing disturbances to comfort, daily activities, and general quality of life. The varied nature of DED makes it difficult to point to a specific cause; however, research supports that inflammation of the cornea and conjunctiva, whic

I recently had to opportunity to sit down with Selene Yeager from Feisty Menopause to talk about vulvovaginal health during menopause. We discussed several exercise-related issues that can show up during and beyond the menopause transition that can cause pain, discomfort, and even damage to your vulva and vaginal tissues. Listen here .

A 2022 paper published in the Journal of Physiology proposes that beginning physical activity at or soon after menopause may be more effective in reducing cardiovascular risk compared to starting at a later stage in life.

Ongoing research has identified a correlation between estrogen and brain-derived neurotrophic factor (BDNF), a vital protein in neuronal growth, development, and maintenance. BDNF plays a pivotal role in cognitive functions such as learning, memory, and mood regulation. The decline in BDNF levels during menopause has been suggested as a potential factor contributing to cognitive and mood issues in menopausal women.

In addition to its role in reproduction, estrogen plays a critical role in supporting joint health. Its decline during menopause can have profound effects on various aspects of joint function. Estrogen receptors are present in all musculoskeletal tissues including muscles, bones, ligaments, and tendons. This post explores the profound effects of estrogen's decline during menopause on various aspects of joint function.

The menopausal journey introduces a myriad of challenges, and for many women, navigating gastrointestinal (GI) issues becomes an unfortunate aspect of the narrative. Constipation, characterized by fewer than three complete bowel movements per week, straining, and/or hard, small stools, often takes a prominent role.

I received a few questions about nutrition and exercise recently, which I attribute to our cultural custom of "New Year's resolutions." I picked a couple that are representative.

I received quite a few questions over the holidays so I thought I'd address a few of them in this post.