Common "wisdom" is that we should take it easier as we get older. Science tells us the exact opposite. Menopausal women can use exercise, specifically high intensity exercise, to replace some of the effects that estrogen used to supply and counteract the effects of aging. Although the number of studies of menopausal women, particularly active ones, has been limited, we do have sufficient data to show that high intensity interval training (HIIT) improves insulin sensitivity an

Menopause can be a time of change and self-discovery. We now can reflect on our lives and make changes to become our best selves. It is a time when we can let go of the expectations of others and embrace our own uniqueness.

Menopause is a natural stage in a woman's life that marks the end of her menstrual cycle. It can be a time of many changes, including physical, emotional, and hormonal. One of the changes seen in menopausal women is the need for increased protein consumption. Protein is an essential nutrient that plays a role in many important bodily functions. It can be found in muscle, bone, skin, hair, and nearly every other body part or tissue. Protein is made from twenty-plus basic build

Lichen sclerosus is a serious, chronic disorder.

Last week we talked about the prevalence among menopausal women and some of the causes. This week we will discuss prevention and treatment.

As women get older, many experience involuntary loss of urine (incontinence), but urinary incontinence is not a normal part of aging and can (and should) be treated. More than 40% of women 65 and older have urinary incontinence, but as few as 25% of those discuss the problem with their doctor. Some believe it to be a normal part of aging, some are embarrassed, and some are afraid their doctor won't know how to treat them. Women with incontinence experience higher rates of dep

Menopausal women need to eat carbohydrates. No matter which TikTok influencer tells you otherwise, carbohydrates, the primary fuel source for exercise and the preferred fuel source for our brains, are necessary for women of all ages. It is true that menopausal women need to be more aware of their carbohydrate intake quality and quantity (more on this later). But that doesn't mean they should stop eating carbs! In addition to being a fuel source for your muscles and brain, car

When Should I Talk to my Doctor about Menopause?

Most women associate hot flashes with menopause, but many are not aware that menopausal changes in skin, hair, and nails are not uncommon. These changes often appear in peri-menopause and continue through menopause as a result of declining levels of estrogen. Women experience skin sagging, itching, and dryness, slower hair growth and more shedding, and brittle nails. Estrogen regulates hydration, as well as keratin and collagen levels. Keratin is a protein that makes up nails

Everyone keeps saying that menopausal women need to do things differently than when we were younger. We hear "Eat more protein, lift weights, reduce stress" - that's all well and good, but LIFE IS BUSY! Menopausal women have teenage/college-age kids, hectic jobs, and aging parents to juggle. And our bodies just keep changing in ways most of us aren't happy about no matter how much we reduce our food intake. How are we supposed to manage all this? It's no wonder we feel overw

Peri-menopause is the time leading up to your last period. It usually starts for women in their mid-40s and lasts, on average, four years, but 8-10 years is not uncommon. One year after a women's final period, she is considered to be menopausal. During peri-menopause, sex hormone (estrogen and progesterone) levels change erratically, resulting in hot flashes, brain fog, trouble sleeping, mood changes, and vaginal dryness and pain. Periods become irregular because ovulation do

The Roles of Estrogen in the Female Reproductive System

During our reproductive years, there’s a predictable ebb and flow to our hormones. Once women are fully into menopause our hormones are low, but steady. The peri-menopausal period, on the other hand, is a time of hormonal chaos, with levels of estrogen and progesterone varying wildly. In studies, mood changes have been observed in up to 23% of peri-menopausal women. Additionally, symptoms of anxiety—tension, nervousness, panic, and worry—are reported more frequently during p

Nutrition is always important. But during menopause, your body is particularly reliant on vitamins and nutrients to keep you healthy and strong. Eating a healthy diet and living a healthy lifestyle should always be your first line of defense. Supplements should be viewed as an addition rather than a substitution. Choose wisely as some supplements are more harmful than helpful.

Studies suggest that half of women age 50 and older will break a bone due to osteoporosis, a condition in which bone density is significantly lower than normal. In postmenopausal women, fractures that result from osteoporosis are more common than stroke, heart attack, and breast cancer combined, and fractures can result in disability or death. Notably, the symptoms of osteoporosis may not be noticeable until a bone is fractured.

Reducing stress is a key component to feeling and performing your best through menopause. Anxiety is a common symptom of menopause. Hormone changes, life stresses, and sleep problems may all cause anxiety at this time. Conversely, anxiety can worsen sleep disturbance. In addition to generalized anxiety, menopausal women may also experience sudden, intense panic attacks.

The weight-loss plateau is basic biology. When your body registers something threatening its survival, it automatically triggers a series of physiological responses to protect against the threat. When you reduce your food intake to try to compensate for the weight gain associated with menopause, your body believes it's under threat and reduces your metabolic rate to use less energy, which slows the rate at which you lose weight. Unfortunately, the common response by women is

In the first two parts ( here and here ) of our series entitled Let's Talk About Sex & Menopause, we discussed a woman's anatomy, the sexual response cycle, libido changes during menopause, medical treatments for common issues with sex for menopausal women, and scheduling sex and mindfulness as ways to improve desire and arousal. This blog focuses on a few other ways to increase your sex life.

In the first part of our series entitled Let's Talk About Sex & Menopause, we discussed a woman's anatomy, the sexual response cycle, libido changes during menopause, and medical treatments for common issues with sex for menopausal women. This blog focuses on other therapies and self-care practices to increase your desire and arousal.

As women age, they are two to three times more likely than men to be affected by a decrease in sexual desire. We'll spend the next few weeks talking about sex and menopause, including describing some of the common issues experienced by menopausal women and ways to get your sex life back on track. Please let me know in the comments if there is anything in particular that you'd like to know.