As you transition through menopause, you may experience a variety of related symptoms. Some may occur infrequently, and others daily. The intensity of your symptoms can also fluctuate from mild or moderate, to severe.

All of these symptoms occur because of hormone imbalance. Approximately 10-25 percent of women will continue to have significant symptoms beyond menopause.

Here are the most common symptoms associated with menopause. Click on each symptom to learn more about what it is, why it's happening, and how you can get relief.

• Cycle Changes
  Experiencing changes in your menstrual cycle?
  One of the earliest signs that perimenopause is occurring and that menopause is approaching, is a change in your menstrual cycle. Here's what you may experience:
  

  • Missed periods ­ you may skip your period for a month or two
  • Change in frequency - periods may be spaced closer together or farther apart
  • Change in flow ­ your bleeding may be lighter or heavier or you may experience clotting
  • Duration of periods ­ your periods may be shorter or last longer
  • Bleeding between periods ­ you may have spotting between periods
  • Bleeding after sex ­ following intercourse, you may experience bleeding
  • PMS symptoms ­ your PMS symptoms may be stronger and last longer

  If you don't have a great relationship with a health care provider, midlife is the perfect time to establish one. A comprehensive annual physical and pap smear are absolute musts during times of hormone transition. Many of the signs and symptoms of perimenopause and menopause are completely normal, but it is important to know what your baseline health is and to assure nothing abnormal is going on. Screening for early disease is also vitally important to good health.
  Listen to what your body is telling you during the cycle month. There may be certain times of the month when you have symptoms, or your symptoms may not be related to cyclic days. Also be aware of bleeding that is not normal for you. Some of the changes you're experiencing could be related to other conditions, so be sure to discuss them with your health care provider.
• Weight Gain
  Gaining weight?
  Many women think that gaining weight is inevitable as you age. But it isn't. When your adrenal system is fatigued, it signals to your thyroid that there's a problem. Your thyroid responds by slowing your metabolism. Your pancreas also responds to the signal by thinking it needs to conserve fat. And it focuses on storing fat in your mid-section, the fat pads in your back and other places that are problematic for your particular body type.
  You may also be surprised to learn that when you are suffering from adrenal fatigue, healthy foods may not be as appealing to you as they once were. Your body craves foods that aren't good for you, such as highly refined foods.
  The good news is that when you get rebalanced, healthy foods will begin to look good again. You'll want to eat plenty of green vegetables and fresh fruits. And as you work on losing weight, remember to practice portion control. It's not about deprivation, but moderation.
  Solutions: What you can do to ease your weight gain
  Here are some helpful tips to help you take control of your weight. You should also make an appointment with your health care provider to assess your hormone balance and discuss an exercise regimen. You can make some of these lifestyle changes today discuss the others with your health care provider.

  • Go for a walk, take the stairs and park farther away. Exercise gets your endorphins moving and helps alleviate symptoms associated with menopause.
  • Eat a healthier diet, free of processed foods. Shop the perimeter of the grocery store, where the most nutritious foods are found. Check the labels and avoid foods that are loaded with high fructose corn syrup (HFCS), refined carbohydrates and sodium (salt). All can contribute to more imbalance symptoms.
  • Practice portion control. Honor your cravings, but do so in moderation.
  • Eat at least five servings of vegetables and two servings of fruit each day. The more colorful ones are packed with valuable nutrients. Dark green and leafy vegetables such as spinach, kale and collards have been shown to help in memory recall and other mental functions.
  • Choose organic whenever possible to avoid preservatives, pesticides, hormones and other substances that disrupt hormone balance.
  • Whole foods are healthiest, so pick the orange instead of the orange juice. You will get more hormone rebalancing nutrients and fiber to keep you healthy.
  • Limit your caffeine intake; drink less coffee and soda.
  • Drink more pure water and green tea.
  • Load up on berries that packed with anti-oxidants blueberries, blackberries, cranberries and strawberries. Fresh or frozen, they reduce oxidative stress which assaults the cells of the body. So, "berry up" to reduce inflammation and improve your brain cell signaling.
  • Avoid saturated and trans fats and choose olive oil and canola oil instead.
  • Choose foods high in Vitamin C red peppers, oranges, pine nuts, roasted sunflower seeds. Great for skin protection, leading to fewer wrinkles and less skin dryness overall.
  • Boost your omega-3s a beneficial fatty acid found in oily fishes, walnuts, canola and flaxseed oils.
  • Spice up your diet with herbs that have antioxidant and anti-inflammatory properties turmeric (also known as curcumin), garlic, rosemary, and cayenne.
  • If you're a smoker, seek the support you need to quit. On average, women who smoke experience menopause symptoms two years earlier than non-smokers. And smokers' symptoms are often stronger and more troublesome.
  • Chemical disruptors can also throw off your balance, so avoid perfumes and go fragrance-free.
  • Make time to do the things you love, whether it's relaxing with a good book or pursuing a favorite hobby.
  • Get your life in order; getting rid of clutter can reduce your overall stress and help you manage midlife challenges.
  • Reduce your stress with massage therapy, join a yoga class or meditate.
  • Get more rest and a better night's sleep. For tips, see the Trouble Sleeping symptom page.
  • Talk to a Chinese medical practitioner about herbal therapy.
  • Ask about black cohosh, an herb that has helped some women with hot flashes and other symptoms of menopause. To learn more, see the Vitamins, supplements and herbs page.
  • See your health care provider for a comprehensive exam and full assessment of your overall physical, mental and emotional health.
  • Discuss over-the-counter progesterone options with your health care provider.
  • Ask your provider to evaluate your hormone levels, thyroid and adrenals.
  • If hormone therapy is recommended, consider bioidentical therapy which matches your body's hormone structure.
  • Talk to your health care provider or pharmacist about adrenal support vitamins. Increasing your intake of B & C vitamins, particularly vitamins B5, B6 and B12 can be very helpful. Health food stores and compounding pharmacies are also good places to look for adrenal support vitamins specially formulated for your needs. Don't be tempted to buy cheap products, invest in yourself.
  • You are unique, so your provider should create an individualized plan for you detailing the type, timing and dosage of your therapy.
• Hot flashes and night sweats
  Having hot flashes and night sweats?
  Does it feel like a heater is radiating deep inside your body? Do you experience night sweats that leave your drenched? You're not alone.
  For some women, hot flashes and night sweats are infrequent and manageable.But for others, they can be intense and interfere with quality of life.
  Women experience these symptoms due to an imbalance in their hormone levels. Previously, it was thought that being too low in estrogen was the problem. But today, we understand the cause may also be too much estrogen and too little progesterone, or other hormone imbalances in your body that come from the adrenals, ovaries, thyroid pancreas or gastrointestinal tract. There's a fine dance to keeping all these systems in balance, which becomes especially challenging as women go through midlife changes. But there are several things you can do to help maintain that delicate balance.
  Learn how to recognize your triggers
  Although it may feel like your symptoms occur randomly, if you take time to listen to your body, you'll discover what triggers them. The next time you have a hot flash, take note of the circumstances surrounding it.
  

  • What time of day is it?
  • What have you had to eat or drink in the last hour?
  • Did you get enough sleep last night?
  • Have you gotten any exercise today?
  • Are you feeling anxious or stressed?

  
  After a while, you'll recognize a pattern and learn what triggers your hot flashes and night sweats. Although it varies from woman to woman, here are some common culprits that may be on your list:
  

  • Spicy foods
  • Foods high in sugar and starches
  • Smoking
  • Caffeine
  • Fatigue
  • Stress
  • Lack of exercise

  
  Solutions: What you can do to ease your symptoms
  There are many steps you can take to prevent an internal buildup that leads to hot flashes and night sweats. You can make some of these lifestyle changes today discuss the others with your health care provider.
  

  • Layer your clothing and skip the turtlenecks. As soon as you feel a hot flash coming on, remove a layer or two.
  • Avoid flannel sheets and flannel pajamas. Sleep on cotton sheets and look for pajamas made of moisture-wicking fabric.
  • Use a fan to keep the air moving in your office and your bedroom.
  • Eat a healthier diet, free of processed foods. Shop the perimeter of the grocery store, where the most nutritious foods are found. Check the labels and avoid foods that are loaded with high fructose corn syrup (HFCS), refined carbohydrates and sodium (salt). All can contribute to more imbalance symptoms.
  • Practice portion control. Honor your cravings, but do so in moderation.
  • Eat at least five servings of vegetables and two servings of fruit each day. The more colorful ones are packed with valuable nutrients. Dark green and leafy vegetables such as spinach, kale and collards have been shown to help in memory recall and other mental functions.
  • Choose organic whenever possible to avoid preservatives, pesticides, hormones and other substances that disrupt hormone balance.
  • Whole foods are healthiest, so pick the orange instead of the orange juice. You will get more hormone rebalancing nutrients and fiber to keep you healthy.
  • Limit your caffeine intake; drink less coffee and soda.
  • Drink more pure water and green tea.
  • Load up on berries that packed with anti-oxidants blueberries, blackberries, cranberries and strawberries. Fresh or frozen, they reduce oxidative stress which assaults the cells of the body. So, "berry up" to reduce inflammation and improve your brain cell signaling.
  • Avoid saturated and trans fats and choose olive oil and canola oil instead.
  • Choose foods high in Vitamin C red peppers, oranges, pine nuts, roasted sunflower seeds. Great for skin protection, leading to fewer wrinkles and less skin dryness overall.
  • Boost your omega-3s a beneficial fatty acid found in oily fishes, walnuts, canola and flaxseed oils.
  • Spice up your diet with herbs that have antioxidant and anti-inflammatory properties turmeric (also known as curcumin), garlic, rosemary, and cayenne.
  • Go for a walk, take the stairs and park farther away. Exercise gets your endorphins moving and helps alleviate symptoms associated with menopause.
  • If you're a smoker, seek the support you need to quit. On average, women who smoke experience menopause symptoms two years earlier than non-smokers. And smokers' symptoms are often stronger and more troublesome.
  • Chemical disruptors can also throw off your balance, so avoid perfumes and go fragrance-free.
  • Make time to do the things you love, whether it's relaxing with a good book or pursuing a favorite hobby.
  • Get your life in order; getting rid of clutter can reduce your overall stress.
  • Reduce your stress with massage therapy, join a yoga class or meditate.
  • Get more rest and a better night's sleep. For tips, see the Trouble Sleeping symptom page.
  • Talk to a Chinese medical practitioner about herbal therapy.
  • Ask about black cohosh, an herb that has helped some women with hot flashes and other symptoms of menopause. To learn more, see the Vitamins, supplements and herbs page.
  • See your health care provider for a comprehensive exam and full assessment of your overall physical, mental and emotional health.
  • Discuss over-the-counter progesterone options with your health care provider.
  • Ask your provider to evaluate your hormone levels, thyroid and adrenals.
  • Also seek assessment of brain neurotransmitters, which are hormones in the nervous system (such as serotonin, epinephrine, norepinephrine, GABA and dopamine) that regulate mood and sleep.
  • If hormone therapy is recommended, consider bioidentical therapy which matches your body's hormone structure.
  • Talk to your health care provider or pharmacist about adrenal support vitamins. Increasing your intake of B & C vitamins, particularly vitamins B5, B6 and B12 can be very helpful. Health food stores and compounding pharmacies are also good places to look for adrenal support vitamins specially formulated for your needs. Don't be tempted to buy cheap products, invest in yourself.
  • You are unique, so your provider should create an individualized plan for you detailing the type, timing and dosage of your therapy.
• Anxiety, irritability and mood swings
  Feeling anxious, irritable or moody?
  If you're like most midlife women your moods fluctuate and it doesn't take much to make you anxious. Situations that you used to look forward to and handle with ease, such as entertaining friends and family, can suddenly leave you feeling overwhelmed and irritable.
  Hormone imbalances cause many women to overreact to things that never used to faze them. Beyond the physical changes you're going through at this time, you may also be dealing with an empty nest, aging parents, grief issues, or just generally taking stock of your life.
  If your anxiety and mood swings are strong enough to interfere with your daily life, talk to your health care provider. You may be clinically depressed or have other health issues that your doctor can help you with. While a hormone imbalance may be part of the problem, it may not be the whole picture.
  Solutions: What you can do to ease your symptoms
  There are many things you can do to feel better. You can make some of these lifestyle changes today discuss the others with your health care provider.
  

  • Eat a healthier diet, free of processed foods. Shop the perimeter of the grocery store, where the most nutritious foods are found. Check the labels and avoid foods that are loaded with high fructose corn syrup (HFCS), refined carbohydrates and sodium (salt). All can contribute to more imbalance symptoms.
  • Practice portion control. Honor your cravings, but do so in moderation.
  • Eat at least five servings of vegetables and two servings of fruit each day. The more colorful ones are packed with valuable nutrients. Dark green and leafy vegetables such as spinach, kale and collards have been shown to help in memory recall and other mental functions.
  • Choose organic whenever possible to avoid preservatives, pesticides, hormones and other substances that disrupt hormone balance.
  • Whole foods are healthiest, so pick the orange instead of the orange juice. You will get more hormone rebalancing nutrients and fiber to keep you healthy.
  • Limit your caffeine intake; drink less coffee and soda.
  • Drink more pure water and green tea.
  • Load up on berries that packed with anti-oxidants blueberries, blackberries, cranberries and strawberries. Fresh or frozen, they reduce oxidative stress which assaults the cells of the body. So, "berry up" to reduce inflammation and improve your brain cell signaling.
  • Avoid saturated and trans fats and choose olive oil and canola oil instead.
  • Choose foods high in Vitamin C red peppers, oranges, pine nuts, roasted sunflower seeds. Great for skin protection, leading to fewer wrinkles and less skin dryness overall.
  • Boost your omega-3s a beneficial fatty acid found in oily fishes, walnuts, canola and flaxseed oils.
  • Spice up your diet with herbs that have antioxidant and anti-inflammatory properties turmeric (also known as curcumin), garlic, rosemary, and cayenne.
  • Go for a walk, take the stairs and park farther away. Exercise gets your endorphins moving and helps alleviate symptoms associated with menopause.
  • If you're a smoker, seek the support you need to quit. On average, women who smoke experience menopause symptoms two years earlier than non-smokers. And smokers' symptoms are often stronger and more troublesome.
  • Chemical disruptors can also throw off your balance, so avoid perfumes and go fragrance-free.
  • Make time to do the things you love, whether it's relaxing with a good book or pursuing a favorite hobby.
  • Get your life in order; getting rid of clutter can reduce your overall stress and help you manage midlife challenges.
  • Reduce your stress with massage therapy, join a yoga class or meditate.
  • Get more rest and a better night's sleep. For tips, see the Trouble Sleeping symptom page.
  • Talk to a Chinese medical practitioner about herbal therapy.
  • Ask about black cohosh, an herb that has helped some women with hot flashes and other symptoms of menopause. To learn more, see the Vitamins, supplements and herbs page.
  • See your health care provider for a comprehensive exam and full assessment of your overall physical, mental and emotional health.
  • Also seek assessment of brain neurotransmitters, which are hormones in the nervous system (such as serotonin, epinephrine, norepinephrine, GABA and dopamine) that regulate mood and sleep.
  • If hormone therapy is recommended, consider bioidentical therapy which matches your body's hormone structure.
  • Talk to your health care provider or pharmacist about adrenal support vitamins. Increasing your intake of B & C vitamins, particularly vitamins B5, B6 and B12 can be very helpful. Health food stores and compounding pharmacies are also good places to look for adrenal support vitamins specially formulated for your needs. Don't be tempted to buy cheap products, invest in yourself.
  • Discuss over-the-counter progesterone options with your health care provider.
  • You are unique, so your provider should create an individualized plan for you detailing the type, timing and dosage of your therapy.
  • Your health care provider may prescribe a short course of some type of anti-anxiety medication.
• Fuzzy Thinking
  Fuzzy thinking got you feeling confused?
  Can't remember where you put your keys or what you were about to say? Ever walk into a room and wonder why you're there? Chances are it's not the early stages of Alzheimer's, but the fuzzy thinking and confusion that comes with midlife hormone imbalance.
  If you've experienced childbirth, remember how jumbled your thoughts were the first few weeks after having your baby? Your body was going through a hormonal transition that affected your memory and left you feeling confused. Of course, lack of sleep didn't help either.
  Now that you're going through menopause, your body is once again re-setting its balance. Sleep deprivation, stress and an unhealthy diet can also increase fuzzy thinking and short term memory loss. But not to worry, there are things you can do to clear your mind, and get yourself back on track.
  Solutions: What you can do to ease your symptoms
  There are many things you can do to feel better, reduce stress and sharpen your focus. Try some of the simple lifestyle changes today discuss the other options with your health care provider.

  • Eat a healthier diet, free of processed foods. Shop the perimeter of the grocery store, where the most nutritious foods are found. Check the labels and avoid foods that are loaded with high fructose corn syrup (HFCS), refined carbohydrates and sodium (salt). All can contribute to more imbalance symptoms.
  • Practice portion control. Honor your cravings, but do so in moderation.
  • Eat at least five servings of vegetables and two servings of fruit each day. The more colorful ones are packed with valuable nutrients. Dark green leafy vegetables such as spinach, kale and collards have been shown to help in memory recall and other mental functions. Goodbye brain fog!
  • Choose organic whenever possible to avoid preservatives, pesticides, hormones and other substances that disrupt hormone balance.
  • Whole foods are healthiest, so pick the orange instead of the orange juice. You will get more hormone rebalancing nutrients and fiber to keep you healthy.
  • Limit your caffeine intake; drink less coffee and soda.
  • Drink more pure water and green tea.
  • Load up on berries that packed with anti-oxidants blueberries, blackberries, cranberries and strawberries. Fresh or frozen, they reduce oxidative stress which assaults the cells of the body. So, "berry up" to reduce inflammation and improve your brain cell signaling.
  • Avoid saturated and trans fats and choose olive oil and canola oil instead.
  • Choose foods high in Vitamin C red peppers, oranges, pine nuts, roasted sunflower seeds. Great for skin protection, leading to fewer wrinkles and less skin dryness overall.
  • Boost your omega-3s a beneficial fatty acid found in oily fishes, walnuts, canola and flaxseed oils.
  • Spice up your diet with herbs that have antioxidant and anti-inflammatory properties turmeric (also known as curcumin), garlic, rosemary, and cayenne.
  • Go for a walk, take the stairs and park farther away. Exercise gets your endorphins moving and helps alleviate symptoms associated with menopause.
  • If you're a smoker, seek the support you need to quit. On average, women who smoke experience menopause symptoms two years earlier than non-smokers. And smokers' symptoms are often stronger and more troublesome.
  • Chemical disruptors can also throw off your balance, so avoid perfumes and go fragrance-free.
  • Make time to do the things you love, whether it's relaxing with a good book or pursuing a favorite hobby.
  • Get your life in order; getting rid of clutter can reduce your overall stress and help you manage midlife challenges.
  • Reduce your stress with massage therapy, join a yoga class or meditate.
  • Get more rest and a better night's sleep. For tips, see the Trouble Sleeping symptom page.
  • Talk to a Chinese medical practitioner about herbal therapy.
  • Ask about black cohosh, an herb that has helped some women with hot flashes and other symptoms of menopause. To learn more, see the Vitamins, supplements and herbs page.
  • See your health care provider for a comprehensive exam and full assessment of your overall physical, mental and emotional health.
  • Also seek assessment of brain neurotransmitters, which are hormones in the nervous system (such as serotonin, epinephrine, norepinephrine, GABA and dopamine) that regulate mood and sleep.
  • If hormone therapy is recommended, consider bioidentical therapy which matches your body's hormone structure.
  • Talk to your health care provider or pharmacist about adrenal support vitamins. Increasing your intake of B & C vitamins, particularly vitamins B5, B6 and B12 can be very helpful. Health food stores and compounding pharmacies are also good places to look for adrenal support vitamins specially formulated for your needs. Don't be tempted to buy cheap products, invest in yourself.
  • You are unique, so your provider should create an individualized plan for you detailing the type, timing and dosage of your therapy.
• Trouble sleeping and fatigue
  Exhausted from tossing and turning all night?
  How long has it been since you woke up well-rested, refreshed and ready to tackle your day? If that feeling is just a distant memory, you may be one of the many women who suffer from sleep problems and fatigue.
  While stress and anxiety contribute to many a sleepless night, if you suffer from overwhelming fatigue the problem may be your adrenal levels, particularly the hormone cortisol. If your cortisol levels are too high at night and too low in the morning you can feel completely exhausted and have trouble functioning.
  To get back in balance, your health care provider may suggest hormone therapy. Remember there are natural options and bioidentical hormones available. Your provider should individualize your therapy to meet your unique needs.
  For some women, taking over-the-counter melatonin may help you break the cycle and get back into a regular sleep pattern. Natural progesterone can be another helpful solution.
  You'll also need to take an honest look at your lifestyle and make the changes necessary to reduce stress, get enough exercise, eat a healthy diet and make time to find joy in your life.
  Solutions: What you can do to ease your symptoms
  Here are some tips to help you fall asleep, stay asleep through the night, and wake up feeling rested.
  

  • Set a routine bedtime and waking time so your body adjusts to the rhythm.
  • Schedule enough time for sleep, 7-9 hours is truly needed!
  • Avoid napping during the day, but if you absolutely must, limit naps to 30-45 minutes.
  • Avoid alcohol 4-6 hours before bedtime. Falling blood alcohol levels act as a stimulant.
  • Avoid caffeine 4-6 hours before bedtime.
  • Limit exercise right before bed as it can interrupt your ability to fall asleep.
  • Don't eat heavy, spicy or sugary foods 4-6 hours before bedtime, as they can prevent you from staying asleep.
  • Establish a soothing sleeping environment with comfortable bedding.
  • Avoid flannel sheets; increase the cotton count of your sheets if you're having hot flashes or night sweats.
  • Wear moisture-wicking fabric pajamas to stay cool.
  • Keep your bedroom cool, which is usually the most comfortable temperature for restful sleep.
  • Use a ceiling fan, even in winter. You may also want to keep a small fan on your bedside table, so you can easily adjust the air circulation as needed.
  • Block out all distracting noise and light.
  • Avoid watching TV in bed as the stimulation of light and noise can interrupt sleep. If part of pre-sleep ritual, try to shut off before falling asleep with it on.
  • Reserve your bed for sleep and sex, so your body associates the location with sleep.
  • To help you set aside your worries, keep a pen and paper handy so you can jot down your thoughts if you wake during the night.
  • Eat a small, healthy bedtime snack such as whole wheat toast or a small bowl of cereal to keep your blood sugar levels stable during the night.
  • Take a warm bath and/or read before bedtime.
  • Relaxing herbs like valerian, chamomile, and lemon balm can gently bring about the onset of sleep.
  • Lavender aromatherapy produces a calming affect.
  • Practice relaxation techniques, such as deep breathing and consciously relaxing your fingers, toes, limbs and shoulders.
  • Get into your favorite sleep position and focus on relaxing thoughts.
  • Over-the-counter products to aid sleep, such as Melatonin, may help. It's been shown to be most effective for people who work the night shift or take overnight flights, but is a relatively safe option for many.
  • Your health care provider may prescribe a short term sleep aid to help you get break the insomnia cycle.
  • Ask your health care provider if an over-the-counter or bioidentical progesterone is right for you.

  
  Here are some additional things you can do during your waking hours, to help you get a good night's sleep at day's end.
  

  • Eat a healthier diet, free of processed foods. Shop the perimeter of the grocery store, where the most nutritious foods are found. Check the labels and avoid foods that are loaded with high fructose corn syrup (HFCS),refined carbohydrates and sodium (salt). All can contribute to more imbalance symptoms.
  • Practice portion control. Honor your cravings, but do so in moderation.
  • Eat at least five servings of vegetables and two servings of fruit each day. The more colorful ones are packed with valuable nutrients. Dark green and leafy vegetablessuch as spinach, kale and collardshave been shown to help in memory recall and other mental functions.
  • Choose organic whenever possible to avoid preservatives, pesticides, hormones and other substances that disrupt hormone balance.
  • Whole foods are healthiest, so pick the orange instead of the orange juice. You will get more hormone rebalancing nutrients and fiber to keep you healthy.
  • Limit your caffeine intake; drink less coffee and soda.
  • Drink more pure water and green tea.
  • Load up on berries that packed with anti-oxidantsblueberries, blackberries, cranberries and strawberries. Fresh or frozen, they reduce oxidative stress which assaults the cells of the body. So, 'berry up' to reduce inflammation and improve your brain cell signaling.
  • Avoid saturated and trans fats and choose olive oil and canola oil instead.
  • Choose foods high in Vitamin C red peppers, oranges, pine nuts, roasted sunflower seeds. Great for skin protection, leading to fewer wrinkles and less skin dryness overall.
  • Boost your omega-3sa beneficial fatty acid found in oily fishes, walnuts, canola and flaxseed oils.
  • Spice up your diet with herbs that have antioxidant and anti-inflammatory propertiesturmeric (also known as curcumin), garlic, rosemary, and cayenne.
  • Go for a walk, take the stairs and park farther away. Exercise gets your endorphins moving and helps alleviate symptoms associated with menopause.
  • If you're a smoker, seek the support you need to quit. On average, women who smoke experience menopause symptoms two years earlier than non-smokers. And smokers' symptoms are often stronger and more troublesome.
  • Chemical disruptors can also throw off your balance, so avoid perfumes and go fragrance-free.
  • Make time to do the things you love, whether it's relaxing with a good book or pursuing a favorite hobby.
  • Get your life in order; getting rid of clutter can reduce your overall stress and help you manage midlife challenges.
  • Reduce your stress with massage therapy, join a yoga class or meditate.
  • Talk to a Chinese medical practitioner about herbal therapy.
  • Ask about black cohosh, an herb that has helped some women with hot flashes and other symptoms of menopause. To learn more, see the Vitamins, supplements and herbs page.
  • See your health care provider for a comprehensive exam and full assessment of your overall physical, mental and emotional health.
  • Ask your provider to evaluate your hormone levels, thyroid and adrenals.
  • If hormone therapy is recommended, consider bioidentical therapy which matches your body's hormone structure.
  • Talk to your health care provider or pharmacist about adrenal support vitamins. Increasing your intake of B & C vitamins, particularly vitamins B5, B6 and B12 can be very helpful. Health food stores and compounding pharmacies are also good places to look for adrenal support vitamins specially formulated for your needs. Don't be tempted to buy cheap products, invest in yourself.
  • You are unique, so your provider should create an individualized plan for you detailing the type, timing and dosage of your therapy.
• Headaches and migraines
  Suffering with headaches and migraines?
  Many women find that they have more frequent headaches and even migraines as they enter midlife. These can be caused by hormone imbalances at certain times of the menstrual cycle. If you suffer with headaches or migraines, take note of when they are happening. Are they random or do they seem to follow certain triggers? Talk to your health care provider who can help you find a natural solution that's right for you.
  Solutions: What you can do to ease your symptoms
  Your health care provider may determine that your headaches or migraines are related to a hormone imbalance. Here are some steps you can take to feel better, ease your symptoms and improve your overall health. Try some of the simple lifestyle changes today discuss the other options with your health care provider.
  

  • See your health care provider for a comprehensive exam and full assessment of your overall physical, mental and emotional health.
  • Ask your provider to evaluate your hormone levels, thyroid and adrenals.
  • Your provider may want to arrange a neurology consultation.
  • If hormone therapy is recommended, consider bioidentical therapy which matches your body's hormone structure.
  • Riboflavin, a B vitamin, has shown to be useful as a preventive strategy for migraines. It is taken on a daily basis at 500 mg.
  • Your health care provider may also prescribe a high dose of vitamin B6.
  • Feverfew, an over-the-counter herb, has also been used to prevent migraines; again, it is taken on a daily basis.
  • Talk to a Chinese medical practitioner about herbal therapy.
  • Ask about black cohosh, an herb that has helped some women with hot flashes and other symptoms of menopause. To learn more, see the Vitamins, supplements and herbs page.
  • Discuss cervical spine alignment with your health care provider.
  • Massage & craniosacral therapy can provide relief.
  • Biofeedback is helpful for many people who suffer from migraines.
  • Discuss over-the-counter progesterone options with your health care provider.
  • Eat a healthier diet, free of processed foods. Shop the perimeter of the grocery store, where the most nutritious foods are found. Check the labels and avoid foods that are loaded with high fructose corn syrup (HFCS), refined carbohydrates and sodium (salt). All can contribute to more imbalance symptoms.
  • Practice portion control. Honor your cravings, but do so in moderation.
  • Eat at least five servings of vegetables and two servings of fruit each day. The more colorful ones are packed with valuable nutrients. Dark green and leafy vegetables such as spinach, kale and collards have been shown to help in memory recall and other mental functions.
  • Choose organic whenever possible to avoid preservatives, pesticides, hormones and other substances that disrupt hormone balance.
  • Whole foods are healthiest, so pick the orange instead of the orange juice. You will get more hormone rebalancing nutrients and fiber to keep you healthy.
  • Limit your caffeine intake; drink less coffee and soda.
  • Drink more pure water and green tea.
  • Load up on berries that packed with anti-oxidants blueberries, blackberries, cranberries and strawberries. Fresh or frozen, they reduce oxidative stress which assaults the cells of the body. So, "berry up" to reduce inflammation and improve your brain cell signaling.
  • Avoid saturated and trans fats and choose olive oil and canola oil instead.
  • Choose foods high in Vitamin C ­ red peppers, oranges, pine nuts, roasted sunflower seeds. Great for skin protection, leading to fewer wrinkles and less skin dryness overall.
  • Boost your omega-3s a beneficial fatty acid found in oily fishes, walnuts, canola and flaxseed oils.
  • Spice up your diet with herbs that have antioxidant and anti-inflammatory properties ­ turmeric (also known as curcumin), garlic, rosemary, and cayenne.
  • Go for a walk, take the stairs and park farther away. Exercise gets your endorphins moving and helps alleviate symptoms associated with menopause.
  • If you're a smoker, seek the support you need to quit. On average, women who smoke experience menopause symptoms two years earlier than non-smokers. And smokers' symptoms are often stronger and more troublesome.
  • Chemical disruptors can also throw off your balance, so avoid perfumes and go fragrance-free.
  • Make time to do the things you love, whether it's relaxing with a good book or pursuing a favorite hobby.
  • Get your life in order; getting rid of clutter can reduce your overall stress and help you manage midlife challenges.
  • Reduce your stress with massage therapy, join a yoga class or meditate.
  • Get more rest and a better night's sleep. For tips, see the Trouble Sleeping symptom page.
• Vaginal Dryness
  Problems with vaginal dryness?
  As you approach menopause, the withdrawal of estrogen causes changes to the vaginal wall. The result can be vaginal dryness, making intimacy quite uncomfortable. There are many over-the-counter lubricants available which can ease your discomfort. You may also want to consider an intravaginal low-dose estrogen and testosterone cream. Available by prescription, these products are routinely used to keep the vagina healthy.
  Other vaginal conditions
  Beyond dryness, there are other vaginal conditions you should be aware of. Chemical imbalances can also lead to chronic yeast infections or bacterial vaginosis (BV). Antibiotics can wipe out the normal flora of the vagina, making you more susceptible to a yeast infection. As a precautionary measure, it's often recommended that women use over-the-counter Monistat while taking an antibiotic, or take probiotics a supplement of the beneficial bacteria that help ward off yeast. You can find probiotics at compounding pharmacies or many health food stores.
  Bacterial vaginosis, sometimes mistaken for a yeast infection, is characterized by a gray discharge with a fish-like odor. If you suspect you have BV, see your health care provider for diagnosis and treatment.
  A relatively common vulvar skin condition, called lichen sclerosis, can cause significant itching, and sometimes bleeds. Often it is diagnosed by a simple skin biopsy in the area, and is treated with topical creams of corticosteroids and/or testosterone on the labia.
  Solutions: What you can do to ease your midlife symptoms
  For help with problems related to vaginal dryness, schedule an exam with your health care provider. Your discomfort may be caused by a hormone imbalance. Here are some self-help steps you can take to get back in balance and improve your overall health. We've also included some health options to talk over with your provider.

  • Try an over-the-counter lubricant. Talk to your doctor about prescription intravaginal low-dose estrogen and testosterone creams.
  • Eat foods high in Vitamin C ­ red peppers, oranges, pine nuts, roasted sunflower seeds. Great for skin protection, leading to fewer wrinkles and less skin dryness overall.
  • Eat a healthier diet, free of processed foods. Shop the perimeter of the grocery store, where the most nutritious foods are found. Check the labels and avoid foods that are loaded with high fructose corn syrup (HFCS), refined carbohydrates and sodium (salt). All can contribute to more imbalance symptoms.
  • Practice portion control. Honor your cravings, but do so in moderation.
  • Eat at least five servings of vegetables and two servings of fruit each day. The more colorful ones are packed with valuable nutrients. Dark green and leafy vegetables such as spinach, kale and collards have been shown to help in memory recall and other mental functions.
  • Choose organic whenever possible to avoid preservatives, pesticides, hormones and other substances that disrupt hormone balance.
  • Whole foods are healthiest, so pick the orange instead of the orange juice. You will get more hormone rebalancing nutrients and fiber to keep you healthy.
  • Limit your caffeine intake; drink less coffee and soda.
  • Drink more pure water and green tea.
  • Load up on berries that packed with anti-oxidants blueberries, blackberries, cranberries and strawberries. Fresh or frozen, they reduce oxidative stress which assaults the cells of the body. So, "berry up" to reduce inflammation and improve your brain cell signaling.
  • Avoid saturated and trans fats and choose olive oil and canola oil instead.
  • Choose foods high in Vitamin C red peppers, oranges, pine nuts, roasted sunflower seeds. Great for skin protection, leading to fewer wrinkles and less skin dryness overall.
  • Boost your omega-3s a beneficial fatty acid found in oily fishes, walnuts, canola and flaxseed oils.
  • Spice up your diet with herbs that have antioxidant and anti-inflammatory properties turmeric (also known as curcumin), garlic, rosemary, and cayenne.
  • Go for a walk, take the stairs and park farther away. Exercise gets your endorphins moving and helps alleviate symptoms associated with menopause.
  • If you're a smoker, seek the support you need to quit. On average, women who smoke experience menopause symptoms two years earlier than non-smokers. And smokers' symptoms are often stronger and more troublesome.
  • Chemical disruptors can also throw off your balance, so avoid perfumes and go fragrance-free.
  • Make time to do the things you love, whether it's relaxing with a good book or pursuing a favorite hobby.
  • Get your life in order; getting rid of clutter can reduce your overall stress and help you manage midlife challenges.
  • Reduce your stress with massage therapy, join a yoga class or meditate.
  • Get more rest and a better night's sleep. For tips, see the Trouble Sleeping symptom page.
  • Talk to a Chinese medical practitioner about herbal therapy.
  • Ask about black cohosh, an herb that has helped some women with hot flashes and other symptoms of menopause. To learn more, see the Vitamins, supplements and herbs page.
  • See your health care provider for a comprehensive exam and full assessment of your overall physical, mental and emotional health.
  • Discuss over-the-counter progesterone options with your health care provider.
  • Ask your provider to evaluate your hormone levels, thyroid and adrenals.
  • If hormone therapy is recommended, consider bioidentical therapy which matches your body's hormone structure.
  • Talk to your health care provider or pharmacist about adrenal support vitamins. Increasing your intake of B & C vitamins, particularly vitamins B5, B6 and B12 can be very helpful. Health food stores and compounding pharmacies are also good places to look for adrenal support vitamins specially formulated for your needs. Don't be tempted to buy cheap products, invest in yourself.
  • You are unique, so your provider should create an individualized plan for you detailing the type, timing and dosage of your therapy.
• Breast Changes
  Noticing changes in your breasts?
  As you age, you expect gravity to affect your breasts. But did you know that hormone imbalances play a role as well? High levels of estrogen can make your breasts feel sore and may lead to lumps, fibroids and cysts.
  That's why it's especially important that have annual exams and screening mammograms. You should know your breasts best, so get in the habit of performing monthly self-exams. A good tip is to do your own exam right after you've seen your health care provider, so you can feel what is normal for you. If you notice a change, don't panic. Bring it to the attention of your health care provider right away. Early detection of breast cancer can mean a better outcome.
  Solutions: What you can do to ease your midlife symptoms
  Be sure to schedule an exam with your health care provider to discuss changes in your breasts. You may also want to try some of these helpful tips for improving your overall health and restoring hormone balance.
  

  • Eat a healthier diet, free of processed foods. Shop the perimeter of the grocery store, where the most nutritious foods are found. Check the labels and avoid foods that are loaded with high fructose corn syrup (HFCS), refined carbohydrates and sodium (salt). All can contribute to more imbalance symptoms.
  • Practice portion control. Honor your cravings, but do so in moderation.
  • Eat at least five servings of vegetables and two servings of fruit each day. The more colorful ones are packed with valuable nutrients. Dark green and leafy vegetables such as spinach, kale and collards have been shown to help in memory recall and other mental functions.
  • Choose organic whenever possible to avoid preservatives, pesticides, hormones and other substances that disrupt hormone balance.
  • Whole foods are healthiest, so pick the orange instead of the orange juice. You will get more hormone rebalancing nutrients and fiber to keep you healthy.
  • Limit your caffeine intake; drink less coffee and soda.
  • Drink more pure water and green tea.
  • Load up on berries that packed with anti-oxidants blueberries, blackberries, cranberries and strawberries. Fresh or frozen, they reduce oxidative stress which assaults the cells of the body. So, "berry up" to reduce inflammation and improve your brain cell signaling.
  • Avoid saturated and trans fats and choose olive oil and canola oil instead.
  • Choose foods high in Vitamin C red peppers, oranges, pine nuts, roasted sunflower seeds. Great for skin protection, leading to fewer wrinkles and less skin dryness overall.
  • Boost your omega-3s a beneficial fatty acid found in oily fishes, walnuts, canola and flaxseed oils.
  • Spice up your diet with herbs that have antioxidant and anti-inflammatory properties turmeric (also known as curcumin), garlic, rosemary, and cayenne.
  • Go for a walk, take the stairs and park farther away. Exercise gets your endorphins moving and helps alleviate symptoms associated with menopause.
  • If you're a smoker, seek the support you need to quit. On average, women who smoke experience menopause symptoms two years earlier than non-smokers. And smokers' symptoms are often stronger and more troublesome.
  • Chemical disruptors can also throw off your balance, so avoid perfumes and go fragrance-free.
  • Make time to do the things you love, whether it's relaxing with a good book or pursuing a favorite hobby.
  • Get your life in order; getting rid of clutter can reduce your overall stress and help you manage midlife challenges.
  • Reduce your stress with massage therapy, join a yoga class or meditate.
  • Get more rest and a better night's sleep. For tips, see the Trouble Sleeping symptom page.
  • Talk to a Chinese medical practitioner about herbal therapy.
  • Ask about black cohosh, an herb that has helped some women with hot flashes and other symptoms of menopause. To learn more, see the Vitamins, supplements and herbs page.
  • See your health care provider for a comprehensive exam and full assessment of your overall physical, mental and emotional health.
  • Discuss over-the-counter progesterone options with your health care provider.
  • Ask your provider to evaluate your hormone levels, thyroid and adrenals.
  • If hormone therapy is recommended, consider bioidentical therapy which matches your body's hormone structure.
  • Talk to your health care provider or pharmacist about adrenal support vitamins. Increasing your intake of B & C vitamins, particularly vitamins B5, B6 and B12 can be very helpful. Health food stores and compounding pharmacies are also good places to look for adrenal support vitamins specially formulated for your needs. Don't be tempted to buy cheap products, invest in yourself.
  • You are unique, so your provider should create an individualized plan for you detailing the type, timing and dosage of your therapy.
• Loss Of Libido
  Coming soon.