Menopause Health and Wellness Guide

Menopause is a normal physiological transition stage caused by the decline of ovarian function in women. There is no need to be overly anxious about it as a "disease", nor can it be endured. The core health-preserving principles are "individual adaptation, not following the trend of random supplements, and seeking early treatment if you feel uncomfortable." There is no unified plan that is effective for everyone.

Last week, I met 52-year-old Aunt Zhang in the clinic. She wiped her tears when she entered the door and said that she had become a different person in the past six months: she tossed and turned and pancaked pancakes until two or three o'clock at night, and suddenly a hot flash came to her neck. In the winter, she had to lift the quilt and let the wind blow for two minutes to feel comfortable. A few days ago, because my wife forgot to buy her favorite oranges, she got angry on the spot. Later, she regretted it so much that she secretly bought three boxes of estrogen ointment from an internet celebrity in the live broadcast room. She didn’t dare to use it or tell her family, for fear of being said, “I’m old and have too many things to do.”

Speaking of estrogen supplementation, this is also the most controversial aspect of menopausal care. The Western Medicine Gynecology Guidelines clearly mention that as long as there are no high-risk factors for breast cancer, endometrial cancer, or thrombotic diseases, women who have been through menopause for less than 10 years and are younger than 60 years old can take hormone replacement therapy as directed by their doctor. ； However, the thinking of traditional Chinese medicine is more inclined to endogenous regulation. It is believed that exogenous hormones may disrupt the body's own balance. It is also recommended to adjust through syndrome differentiation to soothe the liver and tonify the kidneys. For example, Zhibai Dihuang Pills are used for hot flashes and night sweats, and Xiaoyao Pills are used for mood depression. These are suitable for people with mild symptoms who are unwilling to take hormones. There is no absolute right or wrong between the two ideas. They are just suitable for different people. I usually let the patients choose what they feel comfortable with.

Many people think that medicines are poisonous, and would rather follow the trend and take folk remedies than go to the hospital. The most common ones I have seen are those who stock up a cabinet of soy milk and soy isoflavone capsules, claiming that supplementing phytoestrogens can replace taking medicines. To be honest, the activity of soy isoflavones is less than one thousandth of human estrogen. To reach the effective dose, you need to drink 10 cups of concentrated soy milk a day. Even if your stomach is full, it is not enough. It doesn’t matter if you drink one or two cups at ordinary times. It is really difficult to expect it to cure symptoms.

You don’t have to think about taking medicine as soon as you have symptoms. The little methods that many aunts I have come across have found out are particularly useful: For example, when a hot flash suddenly comes on, don’t hold it in, quickly find a ventilated place, take 3 deep breaths slowly, hold an ice mineral water bottle or ice pack in your hand, and you can suppress it in half a minute.； If you can't sleep well, don't use your mobile phone in bed. Soak your feet 10 minutes before going to bed. The water temperature should not exceed 40 degrees. Just soak until your back feels slightly warm. It is much more effective than taking any soothing supplements.

There are also many people who think that poor mood during menopause is just a "cause". This is not true. This is caused by hormone fluctuations that affect the secretion of neurotransmitters such as serotonin and dopamine. It is really not that you have a bad temper. There used to be a 60-year-old aunt who used to dance square every day. Suddenly she felt that nothing was interesting. She didn't want to go out or talk. Her children said she was "too lazy". She also wondered if she was old and useless. Later, she came to check and found out that she was suffering from mild menopausal depression. She went back to square dancing after less than two weeks. So if you can't get excited for half a month, or feel like crying every now and then, don't hold on, go to a gynecologist or endocrinologist for a checkup, there's nothing to be ashamed of.

Many people tend to ignore the problem of bone mass. The rate of bone mass loss in the first 5 years after menopause is 3-5 times that of usual. I have seen many aunts break bones after falling. Don't think that drinking milk every day is enough. It is best to check the bone density once a year, take daily vitamin D supplements, and bask in the sun for 15 minutes every day. Don't choose the kind of vigorous square dance that will easily injure your knees. Play baduanjin, take a walk, or swim twice a week, which is good for joints and bone mass.

There are a lot of menopausal supplements sold online now, including evening primrose oil, chasteberry, and red clover extract. Some people say they feel good after taking them, while others say they are useless after taking them for half a year. I can’t say whether they are good or bad. The current evidence of evidence-based medicine is indeed insufficient, and individual differences are very large. If you want to try them, buy regular brands. If you don’t see any effect after taking them for a month, stop immediately. Don’t spend a lot of money on IQ tax, let alone use it to replace regular treatment.

In fact, to put it bluntly, menopause is just like menstruation in your teens or having a baby in your twenties. It is just a stage in life. Some people pass it without feeling it at all, some people have it for two or three years, and some people have it intermittently until they are over 60 years old. There is no need to compare with others, and there is no need to force yourself to "get through it." If you want to eat something sweet, just eat it. If you want to lose your temper, don't hold it in. If you really feel uncomfortable, go see a doctor. That's enough.