Menopause Flashcards
What are the 3 stages of natural menopause?
Perimenopuase, menopause, postmenopause
What is perimenopause?
The first phase or the transition phase into menopause.
First symptoms: mood swings and irregular periods
Hormone levels might fluctuate in the beginning
Late, symptoms are similar to menopause
Ovaries are less responsive LH and FSH and start producing less estrogen
What is menopause?
The decline in estrogen and progesterone
End of reproductive years
Loss of reproductive function
Ovaries stop releasing an egg each month
No menstruation for 12 consecutive months
What is postmenopause?
Begins after menstruation has stopped for more than 12 consecutive months
Estrogen & progesterone are low and stay pretty stable
FSH levels will rise dramatically and ovaries stop working
May or may not still have menopausal symptoms
What can mimic perimenopause?
Thyroid disease
What is connected to age of onset for menopause?
Diet & lifestyle
Ethnicity:
Caucasian - 50-52
Hispanic - 47-49
African American - 53-55
What can cause early menopause?
Induced menopause (surgical removal of ovaries)
Radiation or chemotherapy
Premature ovarian failure
What are the symptoms of menopause?
Anxiety and or depression. Irritability, mood swings
Back pain. Low sex drive
Breast tenderness. Night sweats
Difficulty concentrating. Painful intercourse
Disruptive sleep. Poor memory
Dizziness. Stiff or sore joints
Dry and or itchy skin. Thinning of the skin
Heart palpitations. Urinary urgency
Hot flashes. Vaginal dryness
Incontinence. Weight gain
What is hormone replacement therapy (HRT)?
Used to alleviate menopausal symptoms
Derived from synthetic compounds, soy, animals, or a combination
Provides a dose of estrogen and progesterone
Attempts to “turn back the clock”
(BHRT) Bioidentical hormone replacement therapy is compounded and is a special mix for each person based on test results
What are 7 dietary recommendations for approaching menopause?
Be cautious of gluten
Be mindful of phytoestrogens (whole soy vs. processed soy foods and soybean oil, modified and soy lecithin
Consume good mood food
Eat calcium rich foods
Limit caffeine
Load up on fruits and veggies
Supercharge the diet
Why should a client avoid gluten at this time?
Be cause it could worsen menopausal symptoms and is linked to earlier onset of menopause
What are examples of whole soy foods?
Edamame (cooked soybeans), tofu, tempeh, soy milk, miso
What are good mood foods?
Omega 3s: salmon, sardines, tuna, walnuts, flax
Vitamin B: lean meats, eggs, yogurt, leafy greens, whole grains, shellfish
What are calcium-rich foods?
Almonds, broccoli, dairy, kelp, leafy greens, oranges, sardines, sweet potatoes
Vitamin D for absorption
Why should a client limit caffeine and what’s a good coffee alternative?
Sleep is already potentially affected by menopause
Matcha and Green tea
Black tea
Raw Cacao
Chicory
