Archive for Women’s Health
Menopause: "Your Change, Your Life" (Continued)
Posted by: | CommentsAfter writing the article entitled “Menopause: Your Change, Your Life”, I received some feedback from Mary Wood, an Edmonton based Physiotherapist (Physical Therapist) and owner of CURA Physical Therapies. Mary offers services related to pelvic health.
The following is a summary of Mary’s comments.
Within three years of menopause, women may begin experiencing the symptoms listed below. Pelvic floor exercises known as Kegels, can help with all the symptoms when done correctly and regularly. If you have been doing them and they have not helped or you are unsure if you are doing them correctly, you should consult your physician or a Physical Therapist who works in the area of pelvic health.
- Bladder urgency
- Recurrent urinary tract infections
- Vaginal dryness
- Painful intercourse
Bladder urgency and recurrent urinary tract infections
Good bladder habits can limit or eliminate both potential problems and include:
- Drinking adequate fluids (toilet water after voiding should be a light lemon yellow color)
- Check for and limit bladder irritants in your diet (caffeine, citrus, aspartame, spicy foods). By eliminating the possible irritant for 5 days before reintroducing it in your diet, will allow you to determine the impact that it has on you.
- Normal voiding is 5-7 times in 24 hours (1 time overnight). Usually going every 3 hours.
- Should be able to hold 2 hours but don’t wait longer than 4 hours
- ALWAYS sit on the toilet (don’t perch or hover). Let nature takes its course, don’t push or strain.
- Don’t void (pee) just in case or if it has been within an hour.
- Limit the possibility of constipation by obeying the first urge to have a bowel movement.
- Talk to your doctor if the symptoms persist.
Vaginal dryness and painful intercourse
To reduce the symptoms of vaginal dryness you could try avoiding harsh soaps, over washing, dampness (hanging out in a wet swim suit), wearing non-chafing breathable underwear, using antihistamines and smoking.
We mentioned the three important key points to help with vaginal dryness and painful intercourse but got the order wrong! Moisturization should come before lubrication. Both of which will make utilization easier!
1. Moisturization
Several non-prescriptive moisturizers include:
- Replens
- KY Moisture Beads
- Vitamin E (before you go to bed at night)
These products can and are often used throughout the rest of a woman’s life.
2. Personal Lubrication (non-prescriptive)
Personal lubrication can be considered for any genital sexual activity. There are numerous products on the market which include:
- Lubrin
- Glide
Some individuals have experienced negative reactions to the warming lubricants. It is recommended that you use them cautiously.
Some of the prescription products available include:
- Estring: contains estradiol; one ring lasts 3 months
- Premarin Vaginal Cream: contains conjugated estrogens; to be used cyclically, i.e. 3 weeks on/1 week off or as directed by your physician
- Vagifem: estradiol in vaginal tablet insert form; insert daily for 2 weeks, then twice weekly or as directed by your physician
3. Utilization
Regular sexual intercourse helps maintain pelvic health. However it may not be possible for a variety reasons affecting either partner or the lack of a partner. Some women experience vaginal shrinkage. Options include manually stretching the opening on your own, use of a vibrator or use of devices like epi-no.
Women experiencing pain or bleeding during or after sexual intercourse should talk to their doctor.
As health care professionals we should ensure that our female clients are healthy in all aspects of their lives!
Menopause and You
Posted by: | CommentsMost of you have become members of MelioGuide either because you, someone you know or those you work with has been diagnosed with reduced bone mineral density or osteoporosis. Low bone density is one of the changes brought on by menopause.
I recently attended a lecture on menopause given by Dr Elaine Jolly, Medical Director of the Shirley Greenberg Medical Health Center in Ottawa, Ontario. The lecture was very informative and I believe that many of you will benefit from the suggestions made in this article. Some of you will need more support from your Physician or a Physical Therapist trained in the area of Women’s Health and I encourage you to work with a knowledgeable health care professional.
The resounding message was that you should try to maintain a healthy lifestyle that includes an exercise program that is both comprehensive and safe. If you have not signed up for your MelioGuide exercise program, I encourage you to do so.
What Is Menopause?
Menopause is official when you have been without a menstrual period for twelve full continuous months. Menopause is a natural event and is not something to be “treated”. Each woman will go through menopause in her own unique way and some will go through menopause more easily than others.
Menopause and Bone Loss
If you enter the premenopausal period with good bone density, you should not experience bone loss until menopause. Bone loss from diminished estrogen levels will vary from woman to woman. Depending on genetics and lifestyle, bone loss can vary from 1% to 5% per year!
For women who are already at risk for bone loss, SERM (Selective Estrogen Receptor Modulators) is a great choice. There is little increase in the risk of breast cancer when SERMs are appropriately prescribed.
We now know that proper exercise has been shown to reduce the bone loss caused by menopause and strength training is a key component of a well-constructed exercise program.
Melioguide provides individuals with comprehensive exercise programs with their bone health as a key focus.
Menopause and Unwanted Hair
During and after menopause your ovaries stop producing estrogen and progesterone but they still produce testosterone. The presence of testosterone explains the increase in facial hair.
Symptoms of Menopause
Symptoms of menopause can include:
- Aches & Joint Pain
- Cognitive changes (decreased short term memory and planning)
- Lack of Energy
- Depression
- Insomnia
- Memory Change
- Hot Flashes
- Reduced Bladder Control
- Sexual Dysfunction
- Dry Mouth
- Vaginal dryness
Menopause and Hot Flashes
Some women will have hot flashes as young as 38 years of age and as late as 72 years of age. Dressing in easy to remove layers, keeping your room cool (especially at night), and avoiding spicy foods will help you if you are experiencing hot flashes.
Menopause and Sleep
It has been shown that the more active you are, the less the incidence of insomnia. Only 30% of active woman complain of sleep disturbances compared to 61% of less active women.
Menopause and Weight Gain
The average weight gain is 4.2 Kg during menopause. This can be controlled with a regular exercise program.
Menopause, Sex and More
Within three years of menopause, women may experience the following symptoms:
- Bladder urgency
- Recurrent urinary tract infections
- Vaginal dryness
- Painful intercourse
To reduce the symptoms of vaginal dryness you could try avoiding harsh soaps, over washing, dampness (hanging out in a wet swim suit), wearing non-chafing breathable underwear, using antihistamines and smoking.
Lubrication, Moisturization and Utilization
Three important key points to help with vaginal dryness and painful intercourse are:
- Lubrication
- Moisturization
- Utilization
1. Lubrication (non-prescriptive)
- KY with Vitamin E
- Lubrin
- Glide
- “Slippery Stuff”
2. Moisturization
Several non-prescriptive moisturizers include:
- KY Moisture Beads
- Vitamin E (before you go to bed at night)
Some of the prescription products available include:
- Estring: contains estradiol; one ring lasts 3 months
- Premarin Vaginal Cream: contains conjugated estrogens; to be used cyclically, i.e. 3 weeks on/1 week off
- Vagifem: estradiol in vaginal tablet insert form; insert daily for 2 weeks, then twice a week
3. Utilization
Use it or…. ouch. If you stop having intercourse, the vagina will shrink down and future intercourse will be painful. Recommendations are to use a vibrator once a week for 5 minutes.
You should also consider performing Kegels exercises daily.
Hormone Therapy
Hormone therapy is beneficial for some women. The decision to use hormone therapy should be made between a woman and her doctor. In cases where woman still have their uterus, a combination of estrogen and progesterone is prescribed. For women whose uterus has been removed, estrogen alone can be prescribed. If a decision is made to begin hormone therapy, the therapy should be tapered off by the age of 60 years (in order to reduce the risk of breast cancer).
The Resounding Message
The healthier your lifestyle, the better you will be at dealing with life’s changes and challenges including menopause. I applaud you all for your dedication to exercise and encourage you to keep at your program.
Function to Fitness Physiotherapy and Personal Training in Ottawa
