All About Menopause

Two women doing yoga

An inevitable part of a woman’s life, menopause is when the ovaries stop producing estrogen and progesterone, causing hormonal changes and menstruation to stop. These physical and emotional changes can include:

  • Hot flashes
  • Night sweats
  • Vaginal dryness
  • Mood swings

More long-term changes of menopause include bone loss, or osteoporosis. That’s why it’s important to work toward preventing bone loss earlier in life. Weight-bearing exercises, like walking, jogging, aerobics, yoga, and tennis all cause the body to produce new bone. Strength training or resistance exercises, like lighting weights, are another way to increase bone density. Calcium and Vitamin D are also key in maintaining bone density. Dairy products, fortified juices and cereals, and dark green vegetables are good sources of calcium. Vitamin D is produced naturally from sunlight.

Another menopause symptom is having difficulty falling or staying asleep. Research from the National Center for Health Statistics shows women in their 40s and 50s are not getting enough sleep and/or not getting quality sleep. Women in this age range should get seven to nine hours of sleep each night. How can you make that happen?

  • Avoid excessive caffeine during the day, especially in the evening
  • Stay physically active (at least 1-2 hours before bed time)
  • Spend some time in the sun each day
  • Relax with yoga or meditation before bed
  • Make sure your bedroom is cool and quiet
  • Keep a regular bedtime schedule

If you have questions or are experiencing difficult symptoms related to menopause, please contact your Capital Women’s Care provider. He or she may recommend HRT, or hormone replacement therapy, or another treatment to make your symptoms more manageable.

Our Mission

The providers of Capital Women's Care seek the highest quality medical and ethical standard in an environment that nurtures the spirit of caring for every woman.


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