Navigating Menopause: Tips For A Smooth Transition

Menopause marks a big milestone in a woman’s life, signaling the end of her menstrual cycle. This natural aging stage can bring challenges like hot flashes, mood swings, night sweats, and weight gain.

These menopause symptoms can feel overwhelming, but with the proper support and lifestyle changes, many women find ways to manage symptoms and thrive during this time.

At Premier OBGYN of RidgewoodThis link leads to Home page, located in Ridgewood, NJ, Dr. Elina Zeldina and her team provide expert care and education to help women navigate menopause confidently.

Let’s explore what you can do to make this transition smoother.

What is menopause?

MenopauseThis link leads to Blog page happens when a woman stops having periods for 12 months. It usually occurs after age 45, with the average age around 51.

Before menopause, women experience perimenopause symptoms–a phase where estrogen levels begin to drop, causing physical and emotional changes like irregular periods, hot flashes, trouble sleeping, and mood swings.

The decrease in estrogen levels can also cause vaginal dryness, painful sex, and urinary symptoms. These changes impact the physical and mental health.

Every woman’s experience is different. Some may have mild symptoms, while others need extra support such as hormone therapy or hormone replacement therapy (HRT)

Premier OBGYN of RidgewoodThis link leads to Home page is here to guide you through this stage with personalized, expert careThis link leads to the About page.

Preparing for menopause

Knowledge is power! The more informed you are about the potential physical and emotional changes menopause brings, the easier the transition will be.

Here’s how you can prepare:

Consult with a trusted OBGYN

Talk with your gynecologist about what to expect and ways to stay healthy during this stage.

Medical advances like FDA-approved menopausal hormone therapy can help relieve symptoms, such as vasomotor symptoms (hot flashes and night sweats), while addressing risks like heart disease and bone loss.

It’s essential to consider your medical history and discuss the benefits and risks with your gynecologist.

Know the signs

Symptoms like night sweats, weight gain, and sleep disturbances are common. If you’re noticing changes in your menstrual cycle or other symptoms such as mood swings, talk to Dr. Elina ZeldinaThis link leads to Doctor’s page at Premier OBGYN of RidgewoodThis link leads to Home page in Ridgewood, NJ, to discuss your options.

Early planning makes this stage easier to manage.

Adopt a healthy lifestyle

Eating healthy and exercising regularly is important as some women experience bone density and muscle loss.

A healthy diet rich in lean proteins, whole grains, and fruits can help maintain a healthy weight and support bone health.

Many women experience bone density loss during menopause, increasing the risk of fractures. Adding vitamin D and calcium supplements to your routine can strengthen bones.

Managing hot flashes

Hot flashes are a common symptom of menopause. It’s no fun feeling like a human inferno one minute and having chills the next.

They can happen at any time and feel uncomfortable. To ease them, try:

• Wearing light, breathable clothes
• Stay hydrated to improve blood flow
• Using a fan at night
• Avoiding spicy foods and caffeine
• Practicing deep breathing

Every woman’s experience is different, and while some women have mild hot flashes, others are severe.

In severe cases, women may want to consider hormone therapy but should always talk to your doctor about treatments that might help.

Tackling weight gain

We’ve all heard of the dreaded weight gain during menopauseThis link leads to Blog page. This happens because your metabolism slows down. To stay healthy:

• Eat more fruits, vegetables, and whole grains.
• Cut back on sugar and processed foods.
• Stay active with walking, yoga, or strength training.

Premier OBGYN of RidgewoodThis link leads to Home page can help you create a plan to manage weight changes effectively.

Understanding body changes

Menopause brings many changes to your body.

You might notice dry skin, thinning hair, or a slower metabolism. Hormones can also affect your sexual health.

Over-the-counter products are available for vaginal dryness, and vitamins such as biotin can help with keeping skin and hair healthy.

Regular checkups with Dr. Elina ZeldinaThis link leads to Doctor’s page ensure you stay informed about these changes and how to handle them. We offer holistic and medical solutions tailored to your needs.

From treating hot flashes with medication to guiding balanced diets and lifestyle adjustments, our team is here to help you thrive.

Eating for menopause

A balanced diet can make a big difference. Focus on foods that support bone and heart health, like:

• Dairy products for calcium
• Fatty fish for omega-3s
• Leafy greens for vitamins
• Nuts and seeds for healthy fats>/li>

Avoid foods that trigger symptoms, like sugary snacks or alcohol.

Staying emotionally healthy

MenopauseThis link leads to Blog page can affect your mood. Stress, anxiety, or sadness are normal but manageable. To support your mental health:

• Practice relaxation techniques
• Stay socially connected
• Exercise regularly
• Consider talking to a counselor

Premier OBGYN of RidgewoodThis link leads to home page provides resources to support mental well-being during this time.

The upside of menopause

While menopause has challenges, it also brings positives: no more monthly periods or worries about birth control.

Many women find new energy to focus on their goals and passions. Embracing this stage can lead to a fulfilling chapter of life.

When to seek help

If menopause symptoms interfere with your daily life, don’t hesitate to seek help.

Menopause often comes with increased risks for cardiovascular disease, uterine cancer, and bone-related issues like osteoporosis.

It’s important to stay vigilant about your health by scheduling regular checkups. Dr. Zeldina works closely with patients to monitor symptoms, identify risk factors, and provide treatments that support their overall well-being during this phase and beyond.

There are several treatments, both medicinal and natural, to treat menopause. The most common include:

Hormone Replacement Therapy (HRT): Restores hormone levels to ease symptoms like hot flashes, mood swings, and vaginal dryness. Healthcare providers like Dr. Elina Zeldina at Premier OBGYN of Ridgewood commonly prescribe it.

Non-Hormonal Medications: Includes antidepressants and other medications that can help manage hot flashes and mood changes for those who can’t use HRT.

Lifestyle Changes: Regular exercise, a balanced diet, and proper sleep patterns help improve overall well-being and reduce menopause symptoms.

Cognitive Behavioral Therapy (CBT): A form of counseling that can help manage mood swings, anxiety, and other emotional symptoms associated with menopause.

Vaginal Estrogen Therapy: Treats vaginal dryness and discomfort during intercourse by applying low-dose estrogen directly to the vaginal area.

Plant-Based Supplements: Natural remedies like black cohosh, soy isoflavones, and red clover may help reduce hot flashes. Consult a healthcare provider before use.

Calcium and Vitamin D: Support bone health, which is vital during menopause when the risk of osteoporosis increases.

Acupuncture: Some women find relief from hot flashes and mood swings through this ancient practice.

Herbal Teas: Chamomile, peppermint, and other teas may soothe stress and aid relaxation.

Yoga and Meditation: Support mental and physical health while reducing stress, improving mood, and increasing flexibility.

Dr. Elina ZeldinaThis link leads to Doctor’s page at Premier OBGYN of Ridgewood in Ridgewood, NJ, offers expert care and treatments tailored to your needs. From hormone therapy to lifestyle advice, support is available.

Tips for navigating menopause

To sum it up, here’s how you can navigate menopause smoothlyThis link leads to Services page:

• Stay informed about symptoms and treatments
• Integrate regular exercise, including weights
• Eat a balanced diet: add more fruits, vegetables, and protein, and optimize calcium and vitamin D intake.
• Stay hydrated: Minimize caffeine and alcohol to improve sleep, mood, hot flashes, and incontinence.
• Get enough sleep: Keep the bedroom at a lower temperature at night.
• Practice stress-reduction techniques and self-care.
• Talk to your doctor about any concerns.
• Embrace the positives of this life stage

Take the next step

Menopause is a natural part of life. With support from Premier OBGYN of Ridgewood and Dr. Elina Zeldina, you can face it with confidence.

Schedule an appointment today to learn how we can help you thrive during this time.

Or:

• Call us at: 201-639-3900This link opens an application to make a phonecall
• Send us a messageThis link leads to Contact page

We are located in Ridgewood, NJ and welcome people from our neighboring areas such as Westwood, Wyckoff, Allendale, Glen Rock, Haledon, Franklin Lakes, Harrington Park, and Fair Lawn, NJ.