Category Archives: Menopause

Are you worried about Osteoporosis? What have you done to minimize bone loss?

7 Ways to Combat Osteoporosis

Most women are aware that as you age you may experience some osteoporosis (bone loss), but many women don’t realize that osteoporosis may also occur because of hormonal levels or menopause.

There are some things you can do to try and minimize your risks of osteoporosis.  Read 7 Way to Combat Osteoporosis. 


Have you been prescribed an HRT patch? Did you like your HRT being in patch form?

If you are experiencing either natural or surgical menopause, you may have been prescribed an estrogen patch.  Estrogen patches work differently for different women and it may take trying more than one brand before you find the one that works best for you.     

There are benefits to using this type of hormone replacement therapy (HRT) as well as drawbacks.  We have many articles on our website describing the various types and delivery systems of HRT.  However, if you have been prescribed a patch, read Estrogen Patch HRT – How Does it Work?

Are you trying to decide on a Hormone Replacement Therapy (HRT)? Which HRT are you using?

As varied as the women are that decide to use HRT, so are the options available!  Over the years, a wide variety of delivery methods for HRT have been developed, everything from creams to pills to patches.

Don’t get frustrated as sometimes it takes more than one time to figure out which HRT will work for you, but with all of the options available, you and your doctor are sure to be able to find  one which works best for you and your needs.  

Read here for a list of some of the Hormone Delivery Systems you can consider for your HRT.

Have you experienced menopause? Have you wondered what menopause is or what your menopause experience will be like?

One of the natural parts of a woman’s aging process involves menopause.  Menopause is simply when a woman’s menstrual period ceases and the ovaries stop producing hormones.  However, many women would say that there was nothing simple about their menopause experience!

As women begin their menopause journey, they begin to experience a myriad of symptoms including hot flashes, mood swings, insomnia, anxiety, urinary issues, and more. For those who have a uterus, periods may occur more or less frequently as well.  For most women, menopause begins around the age of 50 but some women will experience surgical menopause at a younger age.

Read more about Menopause.

10 Common Menopause Symptoms. Do you know them all?

We all know about hot flashes. We also might know about insomnia. Do you know the other common menopause symptoms?

Whether you are experiencing natural or surgical menopause, you could find yourself dealing with a myriad of symptoms which can affect you from the top of your head to the bottom of your feet. Depending on the severity and extent of your symptoms, you can find yourself feeling overwhelmed, miserable, an exhausted.

Read more about 10 Common Menopause Symptoms.

Suggestions for Better Sleep?

insomnia and healthDo you have any suggestions for better sleep? Years ago I discovered some choices I had to make during the day to make sure I had the best sleep during my nights.

For me, I eat dinner early and do not indulge in sugary desserts after 7 pm. The sugar seems to rev up my system and keep me from sleeping. Caffeine is also one of my culprits. I love iced tea but have discovered that having any caffeine after 2 pm affects the quality of my sleep.

Chocolate at any time – in large quantities – affects my sleep and is one of my headache triggers. Sadly, I rarely have chocolate.

I go to bed at the same time every night – and get up at the same time every day.

What about you?

Come talk about menopause and sleep in our Menopause forums at

Temperature and other hot flash triggers

Hot weather, hot tubs, and saunas can all increase your body temperature and trigger hot flashes. During hot days, try to stay indoors to avoid the heat. Avoid spending time in a hot tub or sauna if you find they cause hot flashes. Instead, spend some time in the pool or take a cool shower. Exercise indoors rather than outdoors. Keep a fan close by to blow on you during hot days.

Stop smoking: 
Smoking can cause hot flashes as well as other health issues. Now is a good time to work with your doctor to find a method to help you stop smoking. Not only could you prevent some hot flashes but you could improve your overall health.

Keep a detailed symptom diary to help you determine what triggers hot flashes for you. Knowing your triggers allows you to adjust your diet and lifestyle to help minimize some of your hot flashes.

Read more about hot flash triggers.

Can stress trigger hot flashes?

Stress: Yes, stress (and anger) can cause hot flashes. During a stressful situation, your body releases epinephrine, which increases blood flow and raises your body temperature. Avoiding known stressful situations can help avoid these hot flashes. Additionally, learning some relaxation techniques to allow you to cope with stressful situations may help you stay on top of these hot flashes. Try practicing breathing exercises, taking a walk, listening to soothing music, meditating, visiting with friends, and/or learning to say no to activities that will cause you stress. Whenever possible, try to control your stress and anger to help prevent hot flashes.

Read more about hot flash triggers.

What foods triggers YOUR hot flashes?

Learn what triggers your hot flashes and avoid them! If you are dealing with menopause symptoms, hot flashes can be a problem. However, there are some specific triggers you can avoid to help minimize them.

Foods: Many foods can trigger hot flashes, while others may help prevent hot flashes.


Foods to avoid:
Spicy foods
Hot foods and beverages
Excessive sugar
Dairy products

Foods that may help:
Citrus fruits
Soy based foods
Cold herbal teas

Read more about hot flash triggers.