OB-GYN
Discover more about OB-GYN, including locations and providers, at Mount Nittany Health
Nearly all women have heard about the notorious “change of life,” or simply put, “the change.” This reference is to menopause – the natural physiological process that marks the end of a women’s reproductive years and the permanent conclusion of her menstrual periods, typically occurring between the ages of 45 and 55.
At Mount Nittany Health, we understand that menopause is a topic that goes widely undiscussed, leaving women to navigate their questions and concerns on their own. That’s why we’d like to provide you with the knowledge and support you need to thrive during this new season of life. Of course, it’s always recommended to consult with your primary care provider for specific medical advice and other personalized treatments, if needed.
The length of the menopause transition can vary greatly, but thankfully, life during and after menopause isn’t much different than life during your reproductive years and can be improved through healthy lifestyle choices.
This transition, often referred to as perimenopause, is accompanied by a range of physical and emotional symptoms as estrogen levels decline, including those infamous hot flashes, as well as night sweats, irregular periods, difficulty sleeping, weight gain, and mood changes. When periods have been absent for 12 consecutive months, women are considered to be postmenopausal. For some women, this marks the end of their menopause symptoms, but others continue to have symptoms for longer.
Staying well-hydrated and prioritizing a balanced diet rich in fruits, vegetables, lean protein, and whole grains is a great first step in managing menopause symptoms – no matter how long they last.
Legumes, such as chickpeas, lentils, and beans are a good source of phytoestrogens, which can mimic the effects of estrogen and help reduce hot flashes; while cruciferous vegetables, such as broccoli and cauliflower contain sulforaphane, a compound that may influence estrogen metabolism, to help further manage symptoms.
Declining estrogen levels can have a negative impact on the ability to maintain muscle mass and bone strength, therefore, its recommended to consume quality sources of lean protein and dark leafy greens, such as spinach, kale, and Swiss chard. Protein will help combat the loss of muscle mass, while the greens (rich in calcium, magnesium, and vitamin K) will help strengthen bones.
Whole grains do their part to reduce the risk of chronic disease post-menopause by providing fiber, vitamins, and minerals. Making simple swaps like white bread for whole wheat bread; white rice for brown rice; and white pasta for whole wheat pasta, brown rice pasta, or quinoa, will go a long way in upping your intake of whole grains.
Engaging in regular physical activity, such as walking, swimming, or yoga can further strengthen bones, improve mood, manage stress, and help you maintain a healthy weight – all of which will keep you feeling your best.
Even though menopause is a normal part of aging, knowing it’s going to happen doesn’t necessarily make it easier. If menopause symptoms are bothering you and affecting your quality of life, you should contact your healthcare provider right away to discuss the full range of menopause treatments available and learn what’s right for you.
Mount Nittany Health’s teams of dedicated OB-GYN specialists are available and ready to help you through every stage of life, including menopause. To learn more about gynecological care at Mount Nittany Health, or to schedule an appointment, visit mountnittany.org/services/obstetrics-gynecology-ob-gyn/.