Other Conditions
Osteoporosis
Osteoporosis is a disease that thins and deteriorates bones, making them easier to break. Because there are usually no symptoms, most people do not know they have osteoporosis until a bone breaks.
How to prevent Osteoporosis
Get the recommended amount of calcium daily. Bones are made of calcium. People can get calcium through foods, calcium pills or both. Foods rich in calcium include the following:
- Dairy produced such as low-fat milk, cheese and yogurt
- Cereals and orange juice with added calcium
- Leafy green vegetables such as spinach
Calcium pills are available at most grocery and drug stores. Talk to your doctor before starting a calcium regimen.
Follow these recommended daily calcium guidelines:
- Women ages 19 to 50 need at least 1,000 mg of calcium
- Women over age 50 need at least 1,200 mg
Women who are “lactose intolerant,” should try eating dairy foods in small amounts and more nondairy, calcium-rich foods throughout the day. “Lactase pills” can help make it easier to digest dairy products. Talk to your doctor about taking more calcium supplements.
- Get enough vitamin D daily. Vitamin D helps the body take in calcium and makes bones stronger. One way to get vitamin D is through sunlight, but be careful and avoid sunburn. Other ways are is eating foods rich in vitamin D, such as fortified milk, and by taking vitamin D supplements. Talk to your doctor about how much vitamin D is right for you.
- Get moving. Activities that make bones stronger include walking, jogging, stair-climbing, dancing and weight training. The following activities can benefit your health:
- 2 hours and 30 minutes of moderate-intensity aerobic activity OR
- 1 hour and 15 minutes of vigorous-intensity aerobic activity OR
- A combination of moderate and vigorous aerobic activity AND
- Muscle-strengthening activities on two or more days of the week
Please see the diet and exercise section for more information on activity and strengthening.
- Don't smoke. If you smoke, try to quit. For help, check out our Quitting Smoking section.
- Limit alcohol to no more than one drink per day. Heavy drinking is linked to lower bone density and a higher risk of bone breaks.
Talk to your doctor about your osteoporosis risk. Women age 65 and older should have a bone mineral density test.
Thyroid
The thyroid is a small gland in the base of the neck, under the Adam's apple. The thyroid produces two hormones: T3 and T4. Among many other things, these hormones control how fast calories are burned and how fast the heart beats. A thyroid that is working well will make the right amount of hormones to keep the body working at a rate that is not too fast or too slow.
Hypothyroidism. Hypothyroidism is when the thyroid is sluggish and does not make enough thyroid hormones. A simple blood test can help you and your doctor understand if the symptoms are from a thyroid problem or not.
Mental Health and Menopause
Many women experience mood changes and depressed mood during menopause. Some women report mood swings, irritability, tearfulness, anxiety and feelings of hopelessness. There is not always a clear reason for why this is happening. Research shows that menopausal symptoms, such as sleep problems, hot flashes, night sweats and fatigue can affect mood. The lower estrogen levels during perimenopause and menopause may also be a reason for this change in mood, or it could be a combination of the two.
Changes in mood can also be caused by things that are have nothing to do with menopause. If you are having emotional problems that are affecting your life, it is important to talk to your doctor about them. Talk with your doctor about what is going on in your life that may be affecting your mood and thoughts. Other things that could cause feelings of depression and/or anxiety during menopause include:
- Depression before menopause
- Being upset about menopause and getting older
- More stress
- Having severe menopausal symptoms
- Smoking
- Lack of exercise
- Feelings of unhappiness in your relationship or feeling alone
- Inability to find work
- Money problems
- Low self-esteem (feeling low about yourself)
- Not having anyone to talk to or not feeling supported
- Feeling disappointed that you cannot have children anymore
Treating Depression
If you feel that you need treatment for your symptoms, speak with your doctor. Together, you can work to find a treatment that is best for you. Depression during menopause is treated the same way as depression that occurs at any other time in your life. If mood is affecting your quality of life, here are a few steps you can take:
- Try to get enough sleep and stick to a sleep routine. Go to bed and wake up at the same times every day. Keep your room cool and dark. Use your bed only for sleeping and sex. Avoid alcohol, caffeine, large meals or physical activity before bed.
- Exercise for at least 30 minutes on most days of the week
- Look for positive ways to unwind and ease daily stress. Try relaxation techniques such as meditating or breathing exercises; reading a book; or spending some quiet time outside
- Talk to friends, family, or go to a support group for women who are going through a similar situation
- Ask your doctor about therapy or medicines. Menopausal hormone therapy can reduce symptoms that might be causing your moodiness. Antidepressants might also help
- Seek therapy
All menopause information can also be found at www.womenshealth.gov* and www.nia.nih.gov*.
