MENOPAUSE COMMUNITY

Hi there!
I'm 49 and have been post-menopausal for about two years now. I started with MFP almost a year ago and have simply tracked my calories to achieve the weight loss I have (around 30lbs). Over the entire time, it may not seem like a lot (the expected 2lbs per week) but I have been able to go to amusement parks and parties without skimping too much on my favorite foods. There were plenty of times when my weight stayed the same or I may have gained two lbs, but the overall chart is a downward trend. I am in HRT and had to adjust the patch as it was affecting my weight loss. I'm still on track for continued weight loss. I'll see how much I can lose overall!

Hi! I'm excited about this group. I'm in the thick of it currently. Periods doing whatever they want (worse than a cat knocking stuff over), flashes, sleep, weight flux, motivation... It's a hot mess over here 😂. Mom-com!
Looking forward to chatting more about these shenanigans.

Deshotelk, yes! I didn't stop sweating last night, thus no sleep and a ton of internet surfing. A shower might have helped, but last time not so much.... I hope your appointment goes well

With my hormone-fed cancer history, I could not use hormone therapy, and at the time I was treated, there was concern that even phytoestrogens (soy, flax seed, etc.) could feed cancer growth.** That meant that I (and others in my cancer support group) traded tips that didn't involve those solutions. They're mostly treatments of the symptoms.

For hot flashes, fans are obvious, clothing/sleepwear choices, that kind of thing. There are some indications that anything that triggers us to be hot - things that might have previously had a brief solution like taking off a sweater - can turn into a whole hot-flash episode that lasts longer . . . so avoiding things that make one hot in the first place can reduce incidence. There's probably some subjectivity in that, too.

For night sweats, consider the gel-filled "ice packs" that drugstores have, that remain soft and pliable when frozen. I put those under my neck (with a towel between pack & neck so not tooooo cold). They hold some coolness for a surprisingly long time, IME, and can be kept in a mini-cooler by the bed so you don't have to get up, if you don't want to start the night with one, or need more than one.

Vitamin E supplementation helps some people. If deficient, supplementing D and B12 may be helpful, too. (Get blood tests for deficiency before starting to supplement B12 and D.)

More subtle: You may find that certain foods or drinks in the evening will make night sweats worse (individual).

If fatigue is part of your symptom set, I'd even more strongly encourage being tested for B12 and D deficiency, and asking your doctor after if you'd be OK to supplement even if in normal range. There's evidence that we metabolize D and B12 less efficiently with age. Sub-clinical yet worrisome deficiencies are statistically quite common. (Also, reducing calories can mean less dietary intake than previously.)

Also, hypothyroidism becomes quite common as we age, especially among women. Be tested for that, too, if experiencing fatigue. If you're already diagnosed as hypothyroid, and are currently medicated, you probably know to be re-tested regularly in case a dosage adjustment is needed.

Along the same lines, if you're noticing decreasing muscle mass and relatively more fat in body composition with age, be sure to get adequate (generous) amounts of protein as you age, and to spread it through the day. Inadequate protein intake is also surprisingly common among aging people, even in places like the US. Also, there's good evidence that we metabolize that less efficiently as we age, too, so timing intake is important for us in ways it isn't for young people.

This is relevant to that issue:

https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext

Obviously, strength-challenging exercise of some type also helps with the body composition changes, and there's been some limited research findings that it especially helps with belly fat accumulation in post-menopausal women. On top of that, postural improvement - which strength exercise can help with - can make belly fat appear less prominent.

As we age, a number of things happen. Menopause is one. IMO, it's important to keep in mind that menopause isn't the only thing that's happening, and may not be the direct or only trigger of every symptom whose timing coincides with menopause. Some of those other triggers (or amplifiers) of menopausal symptoms are more actionable - able to be changed - than menopause itself.

** For clarity: My understanding is that because of further research, soy isoflavones (and some other phytoestrogens) are now not considered to increase risk of recurrence for estrogen/progesterone receptor positive breast cancer. They may even reduce risk.

@ZermattNikki I checked out your Macros site. It says my protein should be at 158, Fat is 100 and carbs at 182 with weight loss calories at 2260. MFP has me at 1670 calories. Any ideas on which one is better to follow?

Re: night sweats. This sounds weird, but I've started wearing socks to bed. When I do, no sweats. When I don't, super sweat town. I don't know why it works and don't really care. 😂 🛏️ 🧦 🥵

Speaking of which: WTH with this whole sleep/no sleep! Some nights it'll be 7-10 hours in a row. Then nights later it's sleep for 3, awake for 4, asleep for 2... 😫 I found this little "good night 3 minute yoga " routine. I tried it last night. Very helpful for getting relaxation started. Whew! I did wake up but for just a time check. I've started wearing a watch again specifically to avoid the phone for time and try to keep it as a communication device.

Has anyone had experiences with changing exercise or food for sweat or sleep help? I'm definitely at the point where easy swaps in these are my first tries.

I do have gabapentin, but only take it occasionally for sleep (maybe 2 a month). I also keep trazodone on hand for sleep (again 2/month). Both work similarly for me with similar side effects. I'm a pharmacy technician (right hand woman to the pharmacist) and have talked with them about these meds (and confirmed the non-WebMD research I've done). FOR ME, I'm monitoring my tolerance levels. Some people have to increase dosage over time to get the same effect. With a family history of various substance abuse, I'm extra careful about all The Things. KWIM? 🙂

Thanks for the sleep recommendation!
I have a relaxation sounds app. I'll start plugging into it when I wake up. 💕

Re: migraines... I hadn't had regular migraines ever. Maybe 3 my whole life before Jan 2022 (stupid COVID). However, that's also when my hot flashes started to gain strength. 🔥 I'm trying to add extra water, thinking to help with headache and flashes. Any other non-drug specific ideas here?

I had a hysterectomy in 2017 and I suffer from migraines but I'm on medication for them now and there not as bad as the was. My problem is that in this passed year I keep gaining weight like crazy no matter what I do I can't keep it off an tips out there.?

nanerkay wrote: »

I had a hysterectomy in 2017 and I suffer from migraines but I'm on medication for them now and there not as bad as the was. My problem is that in this passed year I keep gaining weight like crazy no matter what I do I can't keep it off an tips out there.?

Have you had your thyroid tested recently? If not, start there.

Gatorade still comes as a powder, at least in Canada. It's in the same grocery store aisle as the powdered Kool Aid.

nanerkay wrote: »

I had a hysterectomy in 2017 and I suffer from migraines but I'm on medication for them now and there not as bad as the was. My problem is that in this passed year I keep gaining weight like crazy no matter what I do I can't keep it off an tips out there.?

Your diary is open to the public - that's helpful!

I don't see a lot of foods that use grams or ounces. This often means one is eating more than they think they are. I suggest you weigh everything and be prepared to have your mind blown.

There is a groups section on MFP for specific interests (keto, runners etc) and anyone (I think) can start a group.

Maybe start one called Menopause and people can join it.

Hello lois1231! I'm new here, as far as posting. I've been in menopause for a few years now. I'm 49, and have out on about 25 pounds in last few years that just isn't budging.
But I'm ready to change that!