Vim & Vigor - Fall 2019 - CH - 21

The most effective remedy is hormone replacement therapy, or HRT,
which refers to drugs containing
estrogen only or a mix of estrogen and
progesterone, or synthetic versions of
these hormones.
"HRT is the gold standard because it
reduces both the frequency and severity of the hot flashes," Pinkerton says.
Although not as effective as HRT,
low doses of selective serotonin reuptake inhibitor (SSRI) antidepressants,
as well as certain anti-seizure and
blood pressure medications, also have
been shown to help.
Rather than take medication, many
women opt for lifestyle changes, such
as wearing pajamas made from wicking fabric, using fans, lowering the
thermostat (65 to 68 degrees is the
ideal range at night) and limiting
triggers such as alcohol, spicy food
and caffeine.
Because anxiety can also lead to
feelings of being too hot, Pinkerton
suggests "mind-body approaches"
such as meditation, yoga, hypnosis and
cognitive behavioral therapy, a form
of psychotherapy. Smoking and being
overweight also increase the chances
of having hot flashes.

Vaginal Dryness

The first step to relief from vaginal dryness? Put aside any discomfort about
speaking openly with your doctor.
"Women are embarrassed to talk
about painful intercourse and providers are hesitant to ask about it,
and we need to stop that, because
there are many things that can help,"
Pinkerton says.
Along with drugstore lubricants,
women can try over-the-counter vaginal moisturizers, which are typically
applied two or three times a week.
Low-dose prescription vaginal estrogen therapies are also available, often
given as creams or tablets. Another
option is Intrarosa, a vaginal suppository that mimics the adrenal hormone

DHEA and is also being studied as a
treatment for decreased libido.
Finally, the hormone-free oral medication Osphena is known for its ability
to decrease vaginal discomfort.
Pinkerton cautions that those who
have had cancer may not be good candidates for any kind of hormone therapy.
"Low-dose hormones can be considered on an individual basis, but women
should always discuss their safest
options with their oncologist," she says.

"You can train the brain to find the
sleep cycle again," Pinkerton says.
Some women find over-the-counter
melatonin to be helpful, and HRT has,
as Pinkerton says, "been shown to
improve the amount of sleep women
get and increase the time spent in REM
[deep sleep] stages." She urges women
to avoid sedatives like Ambien, which
may become habit-forming. ■

Insomnia

The National Sleep Foundation recommends adults get at least seven hours of
sleep each night-and some people need
more. Getting sleep helps women deal
with mood swings, brain fog and other
cognitive issues.
"Adequate sleep not only helps with
mood and the ability to focus and concentrate, but it may also decrease the
dementia risk later in life," Pinkerton
says. Of course, many women dealing with perimenopause or menopause
symptoms report sleeping troubles,
often related to night sweats and
hot flashes.
Besides addressing issues related to
temperature and comfort, Pinkerton
suggests identifying your ideal bedtime
routine, performing it each night and
even repeating it if you wake up.

WEBSITE

Don't Sweat It
Turn to Community Healthcare
System's caring team of physicians
and nurse practitioners to help
you navigate through menopause
and take charge of your health. To
find a doctor to fit your individual
needs, call 219-836-3477 or visit
COMHS.org and click on "Find A
Doctor."

Lifestyle
Changes for
Menopause
Women no longer have to suffer through
hot flashes, mood swings, insomnia and
other symptoms of menopause.
Community Care Network gynecologist
Kimberly Arthur, MD, says women often
can effectively address perimenopause and
menopause with lifestyle adjustments such
as wearing pajamas made from wicking fabric, using fans, lowering the thermostat and
limiting triggers such as alcohol, spicy food,
coffee and caffeinated beverages.
"If you wake up dripping wet, try turning the thermostat down to 68 degrees
at night," Arthur suggests. "Set a cool,
wet washcloth or glass of ice water on
your nightstand."
Daily physical activity and exercise can
help to reduce anxiety, which also leads
to feelings of being too hot, Arthur says.
She suggests "mind-body" approaches,
such as paced, relaxed breathing, yoga
and meditation to alleviate stress.
Smoking can increase the chance of hot
flashes, so if you haven't already quit, now
is the time.
For vaginal concerns, such as dryness,
over-the-counter vaginal moisturizers may
provide relief. Oral medication may also
help decrease vaginal discomfort.
If you continue to have bothersome
menopausal symptoms, the first step to
relief is speaking openly with your doctor.

FALL 2019

21
http://www.COMHS.org
Vim & Vigor - Fall 2019 - CH

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