Meno 101

You’ve given up your blue screen time and gotten to bed at a reasonable hour. So why are you waking up in the middle of the night? Changes in sleep patterns happen throughout life and sleep often becomes less restful as you age. But finding yourself wide awake in the middle of the night is also a symptom of menopause, sometimes accompanied by night sweats. In addition to taking a natural supplement to curb hot flashes, you can set yourself up for a better night’s sleep by keeping the temperature on the cooler side, wearing breathable fabrics, and avoiding spicy foods or alcohol before bed.

Finding the burn you get from spin class or Pilates session lingering a bit longer than it used to? While overexertion can cause muscle strain or fatigue, menopause may be the reason you’re not recovering as quickly. And it's down to hormones. Estrogen, progesterone, thyroid and adrenal, hormones are all involved in regulating cellular energy in the body which when compromised can lead to fatigue. Try short bursts of exercise to ensure you don’t overdo it, cut down on stimulants like coffee or alcohol, and choose a natural supplement such as Vitamin B (to supply energy) and magnesium to help muscles recover faster.

You’re seeing a belly where there was never one before. Weight gain is more an age-related thing but menopause does cause your body-fat distribution to shift, causing extra pounds that normally reside in your lower body to redirect to your middle. The (un)magic formula for losing weight is no different than what it is in your 20s and 30s. That means getting plenty of physical exercise, cutting calories (Mayo Clinic suggests eating about 200 fewer calories a day in your 40s and 50s than you did in your 20s and 30s.) Pay attention to what’s on your plate, choosing more fruits, vegetables, and whole grains that are rich in fiber.

An ebb and flow in sex drive is a natural part of life. But what if the haves are definitely trending more than the have nots? Due to the drop in estrogen levels during the transition to menopause, vaginal dryness can put a real damper on the lidio and make sex painful or uncomfortable. To help get you back in the mood, bring some much-needed hydration with a natural water-based vaginal moisturizer to soothe and prep for intimacy and feel free to help yourself along with some self-stimulation. (aka vibrator.)

Searching for that elusive word but can’t seem to find it? Or is there just a general lack of sharpness and focus some days? While an occasional brain slip is normal, if it's happening on a regular basis, it could be tied to menopause. This is one of the most under-the-radar symptoms rarely associated with the change. The fog can be caused by poor sleep, mood swings or those bouncing hormones again. There are estrogen receptors at multiple sites of brain regions core to cognitive function: the hippocampal formation (HF), the amygdala, and the cerebral cortex. Trying a supplement with adaptogens like Bacopa monnieri that supports memory and focus can help, along with regular exercise and “brain” foods rich in omega-3 fatty acids such as olive oil, dark leafy greens.