MENOPAUSE - ARE WE THERE YET?

Last week, I had a birthday. Yahoo. My excitement level has waned some since childhood, but I still get joyful. Sort of. You see, I'm THERE. A few years into my fifties, and most women (some men, too) know what I'm talking about. The words, "I'm celebrating menopause" just fell out of my mouth when a gym member innocently asked what birthday this was for me. He looked perplexed and a little scared when I answered. However, the woman behind him on the cross trainer began laughing hysterically. She knows.

The word menopause simply means the pause - or ending - of the monthly menstrual cycle. The menopause experience, however, is not so simple. Each woman's experience is as unique as she is, but some symptoms seem more universal than others. Hot flashes, night sweats, mood changes - these can punctuate a woman's life years before actual menopause. They are like the blinking yellow caution lights you see before entering a crazy intersection. You are warned ahead of time. The lights, like the sweat-drenched nightgown, prepare you for what is up ahead. So, you have a little time to plan your actions. With menopause, you get ample warning. Years, usually. Challenging doesn't begin to describe this transition time in your life. Yet, it can be a time for taking inventory and making lifestyle changes that can positively impact both your physical and emotional health forever.

In the early 1900's, menopause coincided with the end of a woman's life. No wonder menopause was viewed negatively! With the present life expectancy of more than eighty years, women have a third of their life yet to embrace. But how can you make these years your most productive, energetic, and healthy? What can you do to manage the symptoms that undermine those very goals?

Defining the physiology of menopause isn't the goal of this article. Addressing some of the symptoms of menopause and recommending management strategies is. For those who are interested in vitamin supplements or hormone replacement, you should discuss this with your doctor. I am going to suggest ways you can ride this physical and emotional roller coaster naturally, so that you can have some degree of symptom management and, ultimately, improved health.

HOT FLASHES & NIGHT SWEATS - This is the body's thermostat gone wild. It feels like a fire in your core has ignited and the body's sprinkler system has turned on to put out the flames. Day or night, these temperature surges vary for each woman. Studies show, however, that regular exercise can reduce the frequency and intensity of these internal heat waves. Believe it or not, sweating during exercise is a good remedy. Cardiovascular exercise, such as vigorous walking or swimming, that lasts at least thirty minutes and is performed a minimum of three times a week can work wonders to offset the irregularity of your internal thermometer. Light weight clothing and a fan help, too.

MOOD SWINGS, MEMORY LOSS, & SLEEPLESSNESS - No, it's not a description of a mental illness, though at times it may feel that way. It is this temporary disturbance in your hormone levels (and increasing age - sorry) that contribute to these symptoms. Lately, words drop out of my mouth just as easily as my thoughts drop off my radar screen and my body drops off the bed from tossing and turning. There's no winning here. Again, regular exercise helps regulate moods with the release of feel-good hormones, plus you're more tired at night from the physical exertion. Increased blood flow to the brain and systems of the body is also critical to memory. There are studies that claim regular exercise can reduce our risk of developing Alzheimer's disease. I'd be happy just to remember what I went to the store for.

Relaxation techniques, such as deep, evenly paced breathing, can help manage mood and sleep. Learning stress management strategies is also important. As with exercise, the skills learned must be employed consistently in order to be effective.

THINNING BONES & DECREASED MUSCLE MASS - Gee whiz, I'm getting depressed just writing this. But, again, exercise comes to mind (no memory lapse there). Resistance training using weights or bands causes the muscles to pull on the tendons which then pull on the bone and voila - bone cells start to regenerate. Impact exercise, such as jumping, walking, or running can stimulate bone growth, too. Resistance training also builds muscle, which is the cornerstone of strength and a healthy metabolism. Menopause is not the time to sit in your rocker on the front porch - unless you have just had a vigorous work out session.

WEIGHT GAIN - This woeful song plays repeatedly throughout a woman's life. Now, it's just playing faster. In truth, your metabolism MAY be slowing down if you are not exercising regularly or doing resistance training. Activity and muscle mass are key to stoking your metabolism. The solution hasn't changed; it's just more important than ever. Reviewing your diet is also essential. Your body still needs adequate fuel to burn calories and perform effectively, but your food choices may need some tweaking. There are lots of resources you can consult, but you must be honest with yourself first. Then, implement what you learn and KNOW to be helpful. And do it consistently.

Menopause is a trip - sometimes a very long trip. You can get off at the rest stops, but you have to get back in the car. If you brought a map, you'll be less likely to get lost. But, a bump in the road is still a bump in the road. You'll get there. And when you do, you'll need to continue to take care of that car so you can take it on the next journey.

My seat belt is fastened because my trip isn't over quite yet. I'm putting the car's top down and cruising with a smile on my face (depending on my mood). For my next birthday, I'm going to forget the candles on the cake - the heat only triggers a hot flash. Instead, I'm going to turn up the music, lace up my sneakers, and bounce my way to better bones!