by Melanie Remy | May 12, 2021 | Hormone Replacement Therapy, Menopause
Did you know an estimated 20% of women will experience depression during menopause? If you’re experiencing depression symptoms during menopause, HRT may be able to help. Estrogen injections may help increase the serotonin in your body, which may help boost your mood and reduce your risk for depression.
If you’re feeling depressed during menopause, treatments are available! Even HRT can help increase serotonin to help boost your mood.
Depression is one of the most common mental health issues in the United States, and women are about twice as likely to experience it than men. In some cases, this can be attributed to changes in serotonin due to fluctuating or low estrogen levels. For example, premenstrual syndrome, premenstrual dysphoric disorder, and postpartum depression have all been linked to estrogen levels. Women who experience these or have been diagnosed with depression in the past may be more likely to experience depression during menopause. However, it’s important to understand that help is available!
HRT May Help Relieve Menopausal Depression
There have been many studies that explore how hormones may affect depression during menopause. In many cases, hormone replacement treatment has helped women feel better and improve their mood during menopause. These treatments help replace and stabilize your hormones as your body begins to transition to post-menopause. This may help alleviate your depression symptoms if they’re tied to the hormonal changes you experience during menopause. In fact, many doctors see hormones as a first line treatment for menopausal depression because of the link between estrogen and mood.
Estrogen may play a complex role in depression for women. For instance, there are several areas of the brain that are rich in estrogen receptors, such as the amygdala, the hypothalamus, and the hippocampus. Each of these parts of the brain plays a role in regulating your emotions. They all also have estrogen receptors. In fact, some studies have found that women using hormones for menopause symptoms may have larger hippocampuses.
However, another potential link between low estrogen levels during menopause and depression is its relationship with serotonin. Serotonin is an important chemical for mood and estrogen levels may play a key role in your serotonin levels during menopause.
Why Might Menopause Bring on Depression?
Menopause is complex, so there are many different reasons why you might experience depression during this time. Low levels of estrogen and serotonin may contribute to depression during menopause.
First, it’s important to define depression. You might think of sadness when you think of depression, and that can definitely play a role! However, sadness doesn’t always mean depression. For instance, you might feel sad when you’re under a lot of stress, or not getting a promotion you’ve been vying for. It’s also completely normal to feel sad when your children leave the nest. This type of sadness, while unpleasant, is normal. It typically doesn’t last long periods of time and you can often find relief from talking to someone, journaling, or even crying.
Depression, on the other hand, is a mental health problem that can last for long periods of time and may interfere with your life. For example, you may not enjoy the activities that you used to, or have a hard time focusing on work.
Generally speaking, if your low mood lasts for more than two weeks, it’s important to talk to a health care provider about your symptoms.
Some symptoms of depression include:
- Low mood for most of the day, almost every day
- Feelings of sadness, hopelessness, or irritability
- Appetite changes
- Sleep changes
- Fatigue
- Lack of motivation
- Difficulty concentrating or making decisions
- Lost interest in activities you previously enjoyed
If you’ve noticed any of these symptoms for longer than two weeks, then it’s time to book an appointment with one of our health care providers. Hormone levels might be contributing to your depression during menopause.
How Estrogen Affects Serotonin
One of the main culprits for many different menopause symptoms is estrogen. For some women, low or fluctuating estrogen levels may increase the risk for depression. Estrogen may even impact your serotonin levels, which may explain why many women find HRT helps their menopausal depression symptoms.
Researchers are still studying the complex relationship between estrogen and serotonin. However, estrogen may increase serotonin levels in your body, the number of serotonin receptors you have, and even how quickly and effectively the receptors use serotonin. Therefore, fluctuating or low estrogen during menopause may decrease serotonin in your brain and lead to low mood or even depression.
What is Serotonin?
Many of us have heard of serotonin, but a lot of us don’t know exactly what it is. Serotonin is a hormone that plays a really crucial role in your mood, among other things. It’s often called the “feel good” hormone, and many antidepressant medications work by increasing the amount of serotonin in your body.
Serotonin can affect many different health factors, including:
- Mood
- Sleep
- Social behavior
- Sexual desire
Essentially, serotonin is a pretty important chemical for your brain. Low serotonin levels may be linked to clinical depression. Therefore, there may be a link between low estrogen and serotonin levels during menopause and depression.
Estrogen HRT May Help Increase Serotonin to Help Fight Depression
During menopause, your estrogen levels can fluctuate wildly and become much lower than your body is used to. This is because your ovaries are slowly transitioning to the post-menopausal state where they produce significantly less estrogen. These hormone changes can also wreak havoc on your serotonin levels.
If you’re experiencing depression during menopause, hormone imbalance treatment with estrogen (and progesterone if you still have your uterus) may help increase serotonin and decrease your risk for depression. Many women start hormone therapy to help with physical symptoms like hot flashes, but hormone replacement may also help alleviate emotional symptoms like depression symptoms and mood changes. Therefore, if you’ve noticed some of the signs of depression during your transition into menopause, consider talking to one of our providers about treatment options.
Other Possible Treatments for Depression During Menopause
However, keep in mind that even if you’re not a good candidate for HRT, there are still treatments available! You don’t need to suffer through depression, and there’s no shame in seeking help when you need it. Depression is a serious health condition, so it’s important to address it as soon as possible. If you’re not a good candidate for hormones, some other treatment options include lifestyle changes, talk therapy, and antidepressant medications. In some cases, you might even experience depression because of other common health conditions, like an untreated thyroid disorder. Therefore, if you think you’re suffering from depression, talk to one of our health care providers about treatment options that suit your situation.
HRT and Treatments for Other Health Conditions at HerKare
At HerKare, we’re a women’s clinic here to help you address your hormonal and overall wellness. We offer individualized care based on your needs. Whether you’re dealing with menopause symptoms, a hormone imbalance, or just need a well woman checkup, our team is here for you. Book an appointment today with our caring, compassionate medical team!
by Melanie Remy | May 5, 2021 | Aesthetics
Let’s face it: many of us would love to turn back the clock for our skin. Signs of aging like wrinkles, sagging, scars, uneven skin tone, and other imperfections can make us feel self-conscious. Luckily, there are many skin rejuvenation treatments available to help your skin look younger!
Non-invasive aesthetic technologies have come a long way to offer great results that are quick, affordable, and painless. In this article, we’ll discuss what skin rejuvenation is, how it works, and some new innovations like plasma pen fibroblasting and WiQo® chemical treatments.
Skin Rejuvenation Techniques Help Reverse Signs of Aging
There are many non-invasive options today to help keep your skin looking youthful and reverse signs of aging!
It’s safe to say many of us would like to reduce wrinkles and other tell-tale signs of aging, but the idea of going through invasive surgery for a more youthful appearance might be holding you back. This is where skin rejuvenation treatments can come into play. Recent technologies offer practical solutions for people who would like to look younger without the risks of cosmetic surgery. Today, there are many non-invasive options to help your skin look younger and more vibrant.
Skin rejuvenation treatments offer many benefits. For instance, they often cost a lot less than cosmetic surgery. They’re also usually quicker, require less downtime, and cause little to no pain compared to surgery. That’s why many people are making appointments with our professionals to talk about anti-aging treatment options.
What Causes Skin Aging?
We all know wrinkles, crepe-like skin, dryness, dullness, and pigmentation can make us look older, but why do they happen? Understanding the underlying reasons for skin aging is important, as it can help explain how skin rejuvenation treatments work and can also help you determine which treatments might help with your specific concerns.
Crash Course on Skin Anatomy
First, before we get into specific causes of aging on the skin, we need to know a little about the anatomy of the skin. There are three main layers of skin:
- Subcutaneous
- Dermis
- Epidermis
The subcutaneous is the innermost layer of the skin and is a layer of fat cells that sits above the muscles. Then comes the dermis, the middle layer, and the epidermis, the outer layer.
The dermis is crucial for how your skin looks, as it provides the overall structure for your skin. The dermis is made up of two layers: the reticular dermis and the papillary dermis. The reticular dermis is where cells called fibroblasts make collagen, elastin, and other necessary proteins. Above that is the papillary dermis, which is a layer of blood vessels in charge of supplying nutrients to your epidermis.
Next we have the epidermis. This is the uppermost layer of skin. It, too, has a few different layers with different jobs. At the bottom of the epidermis is the basal layer, which is where your body creates new skin cells. As those skin cells travel up through other layers of the skin, they flatten out and become keratin cells. The very outer layer of your skin, called the stratum corneum, is made up of all those dead, flattened skin cells. These cells are constantly replaced by newer cells. This process is called desquamation, which is basically a scientific term for skin cell turnover.
Causes of Wrinkles and Other Aging Effects
Now, onto what makes us look old. There are many different factors that can play a role in skin aging, such as genetics and lifestyle factors. However, two of the big ones include normal aging and exposure to UV radiation.
First of all, as we age, we naturally produce less and less collagen and elastin in the dermis. The collagen is what gives your skin strength and support. Elastin is what makes your skin resilient and allows it to bounce back after getting stretched, such as the abdominal skin after pregnancy. Less collagen and elastin can lead to wrinkles and fine lines on your skin. Also, with age the rate of turnover for our skin cells also naturally slows down. This allows dead skin cells to stick around longer, which can cause your skin to look dull, flaky, or uneven and can also accentuate wrinkles.
UV radiation from the sun can also cause aging effects on your skin. It may speed up aging because this kind of radiation can damage skin cells responsible for keeping your skin firm. This can cause wrinkles and fine lines and may also cause things like age spots where you have more pigment in one area of your skin than other areas.
Non-Invasive Skin Rejuvenation to Help Improve Your Skin’s Appearance
As we understand more and more about the skin aging process, we’re also finding new and innovative ways to help reverse it. For instance, today there are many minimally-invasive and non-invasive options to help improve the appearance of wrinkles, fine lines, complexion, and more. One such skin rejuvenation technology is the plasma pen.
Plasma Pen Fibroblasting Treatment
Plasma pen treatments do a few different things to help improve the look of your skin. This incredible skin rejuvenation technology uses an arc of plasma just above your skin in the treatment area. The plasma heats up the dermis to help stimulate collagen production. The process is also known as fibroblasting.
In addition, the plasma pen creates small pin pricks in the top layer of your skin. This can help your body slough off dead skin cells to reveal the newer, smoother, and more supple skin underneath. Also known as skin resurfacing, essentially this process removes the built-up dead skin cells that can make you look older.
Plasma pen treatments can help with many different skin concerns, such as:
- Wrinkles
- Sagging
- Skin texture
- Pigmentation
- Scarring
Treatment only takes a few minutes to about an hour, depending on how large the treatment area is. You can get plasma pen treatments practically anywhere, though common target areas include the forehead, cheeks, lips, laugh lines, neck, jawline, and entire face. It’s also the only treatment available for the eyelids aside from surgical procedures. Typically plasma pen treatments only need about one week of downtime.
Advanced Aesthetic Treatments at HerKare
Our team at HerKare is here to help you feel your best, including helping you improve your appearance through aesthetic treatments. We offer treatments using innovative, FDA-approved technologies. Our professionals are here to offer guidance for aesthetic treatments in a welcoming, no-judgement environment. Make your appointment today to learn more and see which options may work for you.
by Melanie Remy | Apr 20, 2021 | Menopause, Wellness
Did you know doing Kegel exercises after menopause offers many benefits? Many women’s health care professionals recommend women do these pelvic floor exercises daily to help prevent many common issues during menopause. Talk to our provider about whether Kegel exercises are right for you and how to include them in your lifestyle.
Talk to our women’s health care professionals about Kegel exercises. They may help prevent uncomfortable symptoms and conditions during menopause.
What Are Kegel Exercises? Why Might a Women’s Health Care Provider Recommend Them?
Never heard of Kegel exercises before? These are essentially exercises to help strengthen the pelvic floor muscles. The pelvic floor helps support the organs in your pelvis, such as the uterus, bladder, rectum, and vagina.
With age, these muscles can start to become weaker. What’s more, lower estrogen levels during menopause can also contribute to a weak pelvic floor. This puts you at risk for many different issues, such as pain during sex, difficulty controlling your bladder or bowels, or even uterine prolapse.
Some other things that might contribute to weak pelvic muscles include:
- Being overweight
- Chronic cough
- Chronic constipation
Fortunately, Kegel exercises can help make your pelvic floor stronger and are fairly easy to incorporate into your every day routine.
Kegel exercises were developed in the 1950s by a gynecologist named Arnold Kegel. He studied the use of pelvic floor exercises for women with urinary incontinence. Today, many women’s health care professionals recommend Kegel exercises for women of all ages because of their many benefits. This is especially true for women during and after menopause who are more likely to experience pelvic floor weakening and related conditions.
Benefits of Regular Kegel Exercises after Menopause
So, why might you start doing Kegel exercises after menopause? Since your pelvic floor supports a lot of important organs, it’s important to keep these muscles strong. This can also help with the function of your pelvic organs.
Your Women’s Health Care Provider May Recommend Kegels to Help with Urinary Incontinence
Millions of women experience urinary incontinence (UI), which can take the form of anything from small leaks when you sneeze or even having accidents because you’re unable to reach the restroom in time. Your risk for this condition increases with age and after menopause due to lower estrogen levels.
Many women with urinary incontinence deal with a reduced quality of life. A lot of those with UI change a lot about their lives due to the condition, like avoiding going places due to fear of leakage. Many also feel embarrassed and isolated socially because of the condition.
If you have UI, it’s important to talk to our women’s health care provider about causes and treatments. One common recommendation for urinary incontinence is doing Kegel exercises. Stronger pelvic muscles may help you hold your urine in more effectively until you can make it to the bathroom.
One study from 2018 even found that regular pelvic floor exercises helped improve quality of life for those with urinary incontinence. So, Kegel exercises may be used both as a preventative measure and a treatment for urinary incontinence.
Reducing Your Risk for and Treating Uterine Prolapse
Uterine prolapse is a somewhat common condition, and your risk for it goes up after menopause. This is where your uterus starts to sag lower than normal, sometimes entering the vagina (a partial prolapse) or even protruding outside of the vagina (complete prolapse).
Some symptoms of uterine prolapse include:
- Heaviness or pressure in the pelvis
- Pelvic pain
- Abdominal pain
- Back pain
- Painful sex
- Frequent bladder infections
- Unusual or excessive discharge
- Constipation
- Urinary leaks, frequency, and urgency
These symptoms may also get worse when you’re standing or walking, as gravity can pull on the prolapsed uterus.
If you have uterine prolapse, Kegel exercises may be the recommended treatment for mild cases. In other cases, you may need surgery to remove the uterus or put it back in place.
However, Kegel exercises may also help reduce your risk for experiencing uterine prolapse. Generally, the reason the uterus slips down from its normal position is due to a weakened pelvic floor. Therefore, keeping these muscles strong may help provide the support needed to prevent uterine prolapse.
Improving Intimacy with Kegels
Another issue Kegel exercises can help with is intimacy after menopause. As your estrogen levels start to fall, you might notice vaginal dryness or pain, especially during sex. Kegel exercises help in a few different ways.
First, a common reason you might experience pain during sex is due to tight vaginal muscles. Kegel exercises can help you relax these muscles so they’re not as tight and painful during sex.
Also, pelvic floor exercises can help increase circulation to the pelvic floor and vagina. Better blood flow to the area can help improve arousal and lubrication. In some cases, doing Kegel exercises regularly may even help improve orgasms.
All this can come together to help improve intimacy after menopause. So, Kegels may even help your sex life!
How to Do Kegel Exercises
Did you know about one-third of women who do Kegel exercises are actually doing them wrong? That means they may not get any of the benefits of doing Kegel exercises. Your women’s health clinic can help you determine whether you’re doing Kegel exercises right and offer some tips to help you with Kegels during your next checkup or appointment. However, here are some general tips that may help you learn how to do Kegel exercises.
Find the Right Muscles
Remember how we mentioned about a third of women aren’t doing their Kegels right? In many cases, this is because they’re actually flexing other muscles, like the buttocks, abdomen, or legs. Finding the right muscles for Kegel exercises can be a little difficult, but we do have a few tips.
First, it might help if you lie down while you try to find the right muscles and get used to doing pelvic floor exercises. While you can do them in practically any position, like sitting at a red light, it’s much easier to contract the muscles when you’re lying down.
A lot of guides say that the easiest way to find the right muscles is to stop the stream of urine when you’re going to the bathroom. While this can help you find the right muscles, doing this can make it difficult to fully empty the bladder, which can cause other issues like urinary tract infections. Instead, we recommend pretending you’re trying to avoid passing gas, or to tighten your vagina around a tampon. This can help you find the right muscle group.
If you’re still having trouble finding the right muscles, lie down and insert a clean finger into your vagina and try to do a Kegel. You should feel the muscles tighten around your finger.
Also, try placing a hand on your abdomen when doing your Kegel exercises. This can help you feel any unintended muscle contractions in your abdomen. If you’re contracting your abdominal muscles, there’s a good chance you’re doing your Kegel exercises wrong.
How Often to Do Kegels?
Once you have the hang of which muscles to contract, you can start doing them regularly to help reap the benefits of a strong pelvic floor.
If you’re just starting out, then you may need to work your way up to longer contractions and multiple reps. Generally, one rep is contracting the pelvic floor for three to five seconds and relaxing for three to five seconds. For most women, aim to do about ten reps two or three times a day. Once that becomes easier, you can even try mixing them up by holding for longer, like ten seconds, or even shorter, like two or three second bursts.
Just keep in mind that doing Kegel exercises too much can make your pelvic floor muscles too tight. This can cause issues like:
- Constipation
- Incomplete bowel movements
- Pelvic pain
- Lower back pain
- Painful sex
If you notice these signs of a tight pelvic floor, then try giving your muscles a break from Kegels for a little while. If your symptoms don’t improve, visit our women’s health care team for help finding underlying causes, like overworking the pelvic floor muscles or even other health conditions.
Talk to Your Women’s Health Care Providers About Staying Healthy
At HerKare, we’re a women’s health clinic dedicated to your wellness. Our team is here to help you feel your best at every stage of life. Whether you’re looking for advice on maintaining a healthier lifestyle or need to talk about symptoms you’ve noticed, we take time to listen, understand, and work with you to find personalized health solutions for you. Be proactive about your health. Schedule an appointment at one of our convenient locations today.
by Melanie Remy | Apr 5, 2021 | Hormone Replacement Therapy, Menopause, Wellness
Whether you’ve been using hormone therapy for a while or are planning to start for your menopause symptoms, you might wonder how long you should take it. This is all personal to you, but there are a few things to keep in mind.
Hormone therapy is personalized to you, so treatment may be different for every woman.
Recommended Timelines for Menopausal Hormone Therapy
To start, let’s look at some general guidelines and recommendations. One of the most common recommendations is to use HRT at the lowest dose and for the least amount of time needed to help relieve menopause symptoms. This means it’s individualized to you, your symptoms, and treatment goals.
According to the North American Menopause Society (NAMS), benefits for hormone replacement therapy for menopause generally outweigh the risks for most women. If you’ve dealt with menopause symptoms, you might know what we’re talking about. Hot flashes, sleep disturbances, and more can take a toll on your health and quality of life.
In the past, recommendations were to use hormones for less than five years and stop completely before you turn 60. In fact, most women do successfully stop hormone replacement therapy within five years. However, NAMS and most healthcare professionals have updated their guidelines to be more personalized. Now, older women can stay on hormones after 60 if needed for symptom relief.
While most women notice their symptoms go away a few months or years after menopause, others have persistent symptoms that can interfere with their lives. For instance, hot flashes can last ten to twenty years after menopause. In these cases, stopping hormones could lead to dealing with symptoms that affect your wellbeing, so you might choose to use hormones for longer or find other treatments to help.
If you do choose to take hormones for longer than five years, then you and our provider will talk about benefits and risks to find a solution that suits you. For example, maybe it’s time for a lower dose, or even finding alternative treatments to help with your symptoms, or maybe it makes the most sense to continue with hormone treatments.
When to Stop Hormone Therapy: Talk to Your Doctor
As we’ve mentioned, hormone replacement should be individualized to each woman. That’s why it’s so important to talk to the doctor about your specific situation. Our providers can help you decide the best time to start or stop hormones for menopause symptoms. We tailor your treatment to you and your needs.
If you’re thinking about stopping HRT, our providers can help you determine the risks and benefits. We can also help you determine when and how to stop as well as help you along the way.
Symptoms May Come Back When Stopping Treatment
One of the risks of stopping hormone therapy is that your symptoms could return. For example, if you started hormones to help with hot flashes and sleep problems, they might come back after you stop using hormones.
When stopping HRT, some women don’t have their symptoms return, while some do. In some cases, they may return but be much more manageable than before. In other cases, they may be just as severe as the day you started hormone treatments for your symptoms.
Some symptoms you might experience when stopping hormones include:
- Hot flashes
- Sleep disturbances
- Mood changes
- Depressive symptoms
If these occur, our providers work with you to find a treatment solution for your needs. For instance, it might mean staying on therapy, gradually weaning off hormones, or even non-hormonal treatments. It’s important to understand that there are treatment options! Finding strategies and treatments to help manage your symptoms may help you successfully stop hormone therapy, or it may not be the right time for you to stop. Whatever the case, our team is here to help you feel your best and take care of your health.
Tapering off of HRT
When you decide to stop hormones, you can stop suddenly or you can taper off of treatment. Once again, there is no right answer for all women who want to stop taking hormones. However, most doctors recommend tapering.
Tapering off of HRT involves slowly reducing your dose to nothing over a period of time. You can do this by lowering the dose, taking fewer doses each week, or a combination of both. Our provider will work with you to figure out which option is best for you.
Most commonly, tapering involves reducing the number of hormones you take by about 10% each week. This may help your body adjust to the lack of estrogen and progesterone in your bloodstream.
Also, if your symptoms return after tapering down to a certain level, we may recommend staying on that dose until your symptoms subside before reducing the dose again. This may help you feel more comfortable and help reduce the risk of lowering your quality of life due to menopause symptoms.
Tapering off of hormones can take months or even a year or two, depending on your situation. For example, if your current dose is a little higher, it may take longer than someone who starts tapering at a lower dose. Also, if your symptoms return, we may recommend tapering hormone therapy more slowly than for someone who doesn’t have their symptoms return.
If you’re planning to stop hormone treatments, our doctors can help personalize your experience to help you continue to feel your best.
Advanced Healthcare Before, During, and After Menopause
Even after stopping hormones for menopause, it’s still important to see our providers regularly for checkups. Getting your regular health screenings and talking about your overall health can also help you feel good and keep doing the things you love. We’re here to help with everything you need to take care of your health.
At HerKare, our clinic is run by women for women. We’re here to help you feel your best at every stage of life. Our team listens and understands to help you find personalized treatment options that suit you and your needs. We’ll even help you understand what’s covered and share financial information to help you make a plan that suits both your lifestyle and your budget. Make an appointment today to experience advanced and caring women’s healthcare solutions from HerKare!
by Melanie Remy | Mar 19, 2021 | Menopause, Wellness
Life doesn’t stop after menopause, so make sure you’re getting the women’s health care you need! Staying healthy is important for your physical, mental, and emotional wellbeing. You’re in control and we’re here to help! Our providers are here to help you understand your health risks and help reduce them with healthy lifestyle changes and quality healthcare services.
Health Risks After Menopause
Most women reach menopause around age 51. Around this time, due to normal aging and low estrogen levels, your risks for some health conditions go up. This might mean making some changes and working with your women’s health clinic to reduce your risks. It can also mean getting regular screenings to help with early detection and treatment. Whatever the case, we’re here to help you take control of your health.
Around this time, your risks increase for conditions like:
- Osteoporosis
- Heart disease
- Obesity
- Urinary incontinence
- Dry skin
- High blood pressure
- Cholesterol
- Diabetes
This might seem pretty frightening, but the good news is there are many things you can do to help reduce your risks. For example, making healthy lifestyle changes may help lower your risk for most of the conditions on that list. You’re in the driver’s seat and our women’s health care professionals are here to help you design a personalized plan to stay healthy after menopause.
Maintaining (or Starting) a Healthy Lifestyle
Around middle age, it’s more important than ever to lead a healthy lifestyle. Like we mentioned, your health risks do go up with age, so the healthier you live, the better. Getting serious about making healthy choices not only helps reduce risks for preventable conditions, but it can also help you feel healthier, stronger, more energetic, and happier. So, it’s time to make a commitment to treat your body the best you can!
Now, even if you haven’t led the healthiest lifestyle until now, there’s still plenty you can do! It might take a little extra work and you might have to take smaller steps to get there, but you’ve got a women’s health care team on your side. Don’t forget to enlist some daily cheerleaders through friends and family to help you make healthier choices.
Diet After Menopause
Eating healthy is another way you can follow a healthy lifestyle after 50. What you eat has a pretty big impact on a lot of different things, from mood and energy levels to weight gain and cholesterol levels. Making healthy diet choices empowers you to get the fuel and nutrients you need for a healthy, active lifestyle.
What many women don’t realize is that you need fewer calories after menopause. Most women around this time lose some muscle mass as a part of normal aging. Muscles burn a lot of calories, so with less muscle tissue, you’ll likely need fewer calories.
How many calories you need depends on a lot of different factors, so talk to our women’s health care provider about your specific needs. However, here’s a general guide:
- 1,600 calories a day if you get a low amount of activity
- 1,800 if you get moderate amount of activity
- 2,000-2,200 if you get a high amount of activity
In addition, we recommend eating a balanced diet with foods from all five food groups each day. This can help you get a variety of foods in your diet and help you get the nutrition you need. Nutrition and vitamins after menopause are extremely important for helping reduce your health risks. For example, you need plenty of calcium and vitamin D to help keep your bones strong. This means eating a healthy diet and potentially working with our women’s health care provider to see which vitamin supplements you need.
Don’t forget keeping hydrated! Getting enough water each day can help with everything from dry skin to keeping your urinary tract healthy. If water isn’t appealing, you can even try infusing it with berries or other fruits to give it some flavor.
Exercise
Getting plenty of exercise has so many benefits, from reducing the risk for heart disease, improving your mood, keeping your weight in check, and helping bone health. Active adults are also less likely to suffer from depression and cognitive decline! So, getting some physical activity is especially important as we age.
Aerobic Exercise
Biking is a great way to get aerobic exercise in. Talk to our women’s health care providers about other exercises you can do!
Most women should shoot for 150 minutes of moderate aerobic exercise a week. This is about 30 minutes five days a week or 21-22 minutes every day of the week. Some aerobic exercises include:
- Walking
- Jogging
- Dancing
- Swimming
- Biking
- Climbing stairs or hills
- Tennis
How do you know if you’re getting moderate intensity aerobic exercise? Talk to someone! If you’re breathing heavily, but can still have a conversation, then you’re getting moderate intensity aerobic exercise. However, if you’re struggling to talk, then you’re getting vigorous aerobic exercise. If you like vigorous exercises more, then do those about 75 minutes a week instead.
Strength Exercise
Strength exercises can help keep your bones healthy and help you build muscle tissue, which offers its own benefits like burning more calories. Most women need to do strength exercises twice a week, allowing for rest time in between.
Exercise all your major muscle groups during these sessions with 10-15 repetitions of the exercise. Some strength exercises include:
- Lifting weights
- Body weight exercises (like squats and pushups)
Consider also doing exercises that prioritize flexibility and balance. These are also helpful for daily tasks (like picking dropped items off the floor for those of us clumsy folks).
If you’re just starting out exercising for the first time, don’t panic. Even if you can’t jump right into those recommendations, it’s okay! Make a goal to do just 10 minutes of activity each day and gradually ramp it up as you can.
Limit Alcohol, Caffeine, Quit Nicotine
As we age, our bodies handle certain things a little differently. That may mean it’s time to cut back on certain things or quit entirely. Things like alcohol and caffeine may affect you differently than they did before, and too much of either of these can have health impacts. Smoking can also cause serious health issues. So, we’re here to help you take control of your health and limit or quit these things entirely.
Drinking too much alcohol can increase your risk for things like osteoporosis, diabetes, high blood pressure, and more. In some cases, it may make the most sense for you to quit, depending on your risk factors. However, if you still want to enjoy the occasional glass of wine, keep in mind that most health experts recommend drinking less than one drink a day to reduce some of the risks.
Caffeine can also cause some negative effects for your health, so it may be time to limit your caffeine intake. It can make it hard to stay hydrated, because it’s a diuretic. It can also affect how much stress hormone your body releases, which can increase blood pressure, heart rate, and many other things. Caffeine can also interfere with your sleep schedule and make it hard to get enough sleep at night. So, if you’re having issues with these things, it may be time to cut back.
Smoking also has major health effects at any age, increasing your risk for heart disease, lung cancer, and so much more. If you’re a smoker, no time is better than the present for quitting. We can help you come up with strategies to help you quit!
Regular Women’s Health Care Visits
In addition to making healthy lifestyle changes, it’s also important to schedule regular appointments at our women’s health clinic. Routine appointments are important for helping with early detection of health conditions, screening for risks, and developing an overall plan to help you stay healthy!
Screenings You Need
Health screenings help us have a conversation about your risks and overall health. Health screenings after menopause might include:
- Blood Pressure: In most cases we do this every visit.
- Breast Cancer: Many women do monthly self-exams to find abnormal signs in their breasts. We also recommend a mammogram every one to two years for most women.
- Pap Test: Many women don’t realize they still need pap tests after menopause, but we generally recommend getting one every one to three years to help detect signs of cervical cancer.
- Cholesterol: For most women, we do a cholesterol test to screen for high cholesterol at least every five years. This may be more frequent if your cholesterol levels are high or you have other risks.
- Colon Cancer: Health experts recommend colon cancer screenings between ages 50 and 75. There are many different options, ranging from stool tests to colonoscopies. Each type has different benefits and drawbacks, so which you choose depends on your risk factors and preferences.
- Blood Sugar: For most women, you’ll need a blood sugar test every three years to test for diabetes. It may be more often if you have certain risks. This is a fasting blood test we perform at our women’s health clinic to look at how much sugar is in your blood.
- Bone Density Scans: Bone density scans look for issues with bone density that could lead to osteoporosis or fractures. If you’re over 50 with a history of adult fractures or you’re under 65 with certain risk factors, we may recommend a bone density test.
Also, it’s important to talk about vaccines and keep seeing other providers like dentists and eye doctors.
Quality, Empowering Women’s Health Care at HerKare
At HerKare, our team is here to help you address your health today! We take time to listen, to understand, and then to help you start feeling better. Whether you want to talk about personalized preventative health strategies or need help getting to the bottom of your symptoms, we’re here to help. Make an appointment today!
