Understanding Menopause: Part 2 - The Proactive Health Management Plan
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Understanding Menopause: Part 2

Menopause can be a difficult subject to discuss for some, and that’s partially due to its misunderstood nature. And that makes menopause even more important to learn about, regardless of one’s gender.

In Part 2 of our series Understanding Menopause, we’re going to dive into a variety of treatments. (In case you missed Part 1, check it out!)

Treatments

You may need treatment if your symptoms are severe or affecting your quality of life. Hormone therapy may be an effective treatment in women under the age of 60, or within 10 years of menopause onset, for the reduction or management of:

  • hot flashes
  • night sweats
  • flushing
  • vaginal atrophy
  • osteoporosis

Other medications may be used to treat more specific menopause symptoms, like hair loss and vaginal dryness.

Additional medications sometimes used for menopause symptoms include:

  • topical minoxidil 5 percent, used once daily for hair thinning and loss
  • antidandruff shampoos, commonly ketoconazole 2 percent and zinc pyrithione 1 percent, used for hair loss
  • eflornithine hydrochloride topical cream for unwanted hair growth
  • selective serotonin reuptake inhibitors (SSRIs), commonly paroxetine 7.5 milligrams for hot flashes, anxiety, and depression
  • nonhormonal vaginal moisturizers and lubricants
  • low-dose estrogen-based vaginal lubricants in the form of a cream, ring, or tablet
    ospemifene for vaginal dryness and painful intercourse
  • prophylactic antibiotics for recurrent UTIs
  • sleep medications for insomnia
  • denosumab, teriparatide, raloxifene, or calcitonin for postmenstrual osteoporosis

Home remedies and lifestyle changes

There are several ways to reduce minor-to-moderate menopause symptoms naturally, using home remedies, lifestyle changes, and alternative treatments.

Here are some at-home tips for managing menopause symptoms:

Keeping cool and staying comfortable

Dress in loose, layered clothing, especially during the nighttime and during warm or unpredictable weather. This can help you manage hot flashes.

Keeping your bedroom cool and avoiding heavy blankets at night can also help reduce your chances of night sweats. If you regularly have night sweats, consider using a waterproof sheet under your bedding to protect your mattress.

You can also carry a portable fan to help cool you down if you’re feeling flushed.

Exercising and managing your weight

Reduce your daily calorie intake by 400 to 600 calories to help manage your weight. It’s also important to exercise moderately for 20 to 30 minutes a day. This can help:

  • increase energy
  • promote a better night’s sleep
  • improve mood
  • promote your general well-being

Communicating your needs

Talk to a therapist or psychologist about any feelings of depression, anxiety, sadness, isolation, insomnia, and identity changes.

You should also try talking to your family members, loved ones, or friends about feelings of anxiety, mood changes, or depression so that they know your needs.

Supplementing your diet

Take calcium, vitamin D, and magnesium supplements to help reduce your risk for osteoporosis and improve energy levels and sleep. Talk to your doctor about supplements that can help you for your individual health needs.

Practicing relaxation techniques

Practice relaxation and breathing techniques, such as:

  • yoga
  • box breathing
  • meditation

Taking care of your skin

Apply moisturizers daily to reduce skin dryness. You should also avoid excessive bathing or swimming, which can dry out or irritate your skin.

Managing sleeping issues

Use over-the-counter sleep medications to temporarily manage your insomnia or consider discussing natural sleep aids with your doctor. Talk to your doctor if you regularly have trouble sleeping so they can help you manage it and get a better night’s rest.

Quitting smoking and limiting alcohol use

Stop smoking and avoid exposure to secondhand smoke. Exposure to cigarettes may make your symptoms worse.

You should also limit your alcohol intake to reduce worsening symptoms. Heavy drinking during menopause may increase your risk of health concerns.

Other remedies

Some limited studies have supported the use of herbal remedies for menopausal symptoms caused by estrogen deficiency.

Natural supplements and nutrients that may help limit menopause symptoms include:

  • soy
  • vitamin E
  • isoflavone
  • melatonin
  • flax seed

There are also claims that black cohosh may improve some symptoms, such as hot flashes and night sweats. But in a recent review of studies, little evidence was found to support these claims. More research is needed.

Similarly, research from 2015 found no evidence to support claims that omega-3 fatty acids can improve vasomotor symptoms associated with menopause.

So What’s Next?

Menopause is the natural cessation, or stopping, of a woman’s menstrual cycle, and marks the end of fertility. Most women experience menopause by the age of 52, but pelvic or ovarian damage may cause sudden menopause earlier in life. Genetics or underlying conditions may also lead to early onset of menopause.

Many women experience menopause symptoms in the few years before menopause, most commonly hot flashes, night sweats, and flushing. Symptoms can continue for four or more years after menopause.

You may benefit from treatment, such as hormone therapy, if your symptoms are severe or affect your quality of life. Generally, menopause symptoms can be managed or reduced using natural remedies and lifestyle adjustments.

293 Comments
  • Toni Bullitt
    Posted at 07:50h, 11 September Reply

    This waz an adventure

  • Ron Dotson
    Posted at 22:22h, 06 September Reply

    Very good information

  • Harrison H. Ross
    Posted at 21:50h, 05 September Reply

    As a man this was infirmative

  • Cheyenne Duarte
    Posted at 16:56h, 03 September Reply

    Good info

  • LouAnn Zink
    Posted at 18:04h, 21 August Reply

    What is “box breathing?”

  • Jennifer Heim
    Posted at 17:54h, 21 August Reply

    Great info, passed to my daughter who is struggling with menopause.

  • Vicki Rogan
    Posted at 01:16h, 21 August Reply

    Good read

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    Posted at 18:58h, 20 August Reply

    More great info!

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    Posted at 18:27h, 20 August Reply

    Good to know

  • Jeff Chadwick
    Posted at 16:04h, 20 August Reply

    Good to know

  • Sandy Johnston
    Posted at 01:37h, 19 August Reply

    Great info! Thanks

  • Susan. FIsher
    Posted at 13:01h, 15 August Reply

    helpful

  • Jolene B Bohannon
    Posted at 23:17h, 14 August Reply

    Good info

  • Brett Little
    Posted at 22:11h, 14 August Reply

    I’ll keep this in mind for my future wife…

    • Mark cornett
      Posted at 00:27h, 30 August Reply

      Good one!

  • Laurie Christensen
    Posted at 19:29h, 14 August Reply

    Great Information

  • Meghan Martin
    Posted at 16:44h, 14 August Reply

    Thanks!

  • Linda W
    Posted at 12:45h, 14 August Reply

    Great thoughts…on this event in our lives as women… I’m a survivor HAPPILY ONWARD

  • Kim Laible
    Posted at 03:58h, 14 August Reply

    Great info.. ThankYou

  • Lisa Jackson
    Posted at 21:04h, 13 August Reply

    Oh boy, fun times ahead!

  • Rachelle Jackson
    Posted at 20:40h, 13 August Reply

    Menopause can continue4 or more years after menopause

  • Rachelle Jackson
    Posted at 20:38h, 13 August Reply

    Supplements may help soy flax seed and vitamin E

  • Rachelle Jackson
    Posted at 20:34h, 13 August Reply

    Stop smoking and limiting alcohol can help menopause

  • Rachelle Jackson
    Posted at 20:33h, 13 August Reply

    For sleeping issues over the counter medication can help

    • SUSAN OGATO
      Posted at 15:00h, 15 August Reply

      Why do people go threw that

  • Rachelle Jackson
    Posted at 20:31h, 13 August Reply

    Avoid excessive bathing or swimming help menopause

  • Rachelle Jackson
    Posted at 20:29h, 13 August Reply

    Taking care of your skin moisturizing can help menopause

  • Rachelle Jackson
    Posted at 20:26h, 13 August Reply

    Taking calcium and vitamin D can help menopause

  • Rachelle Jackson
    Posted at 20:23h, 13 August Reply

    Talking about the symptoms of menopause depression sadness isolation insomnia can help

  • Rachelle Jackson
    Posted at 20:20h, 13 August Reply

    Communicating with a therapist or psychologist can help menopause

  • Rachelle Jackson
    Posted at 20:18h, 13 August Reply

    Reduce calories 400 or600 helps menopause

  • Rachelle Jackson
    Posted at 20:15h, 13 August Reply

    Exercising manage weight 20 to 30 minutes helps menopause

  • Rachelle Jackson
    Posted at 20:12h, 13 August Reply

    Keeping your bedroom cool and avoid heavy blankets helps menopause

  • Nicoletta Agnew
    Posted at 17:42h, 13 August Reply

    Passing the information to family and friends

  • renarda young
    Posted at 16:48h, 13 August Reply

    Thanks you for the information.

  • Luann
    Posted at 15:29h, 13 August Reply

    great

    • Rachelle Jackson
      Posted at 20:08h, 13 August Reply

      If menopause symptoms are server they may need to be treated

  • Breana
    Posted at 15:04h, 13 August Reply

    The Articles are great they are helping with my HOT FLASHES

  • Austin Bloch
    Posted at 14:58h, 13 August Reply

    thanks!

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      Posted at 04:27h, 15 August Reply

      Thank you great news

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    Posted at 14:27h, 13 August Reply

    Good information

  • Nicole
    Posted at 13:46h, 13 August Reply

    Thanks

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    Posted at 13:32h, 13 August Reply

    When I was going through Menopause I use organic prenatal vitamins it made all the difference and I was much more comfortable

  • Larry Hettinger
    Posted at 17:32h, 12 August Reply

    interesting !!!

  • Kimberly Smith
    Posted at 16:42h, 12 August Reply

    Thanks

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    Posted at 16:40h, 12 August Reply

    Doesn’t apply

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    Thanks for the information.

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    Posted at 05:15h, 12 August Reply

    This information was helpful.

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    Seemed like a short read for a subject that will effect at least 50% of the population.

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    wonderful

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    Posted at 04:11h, 12 August Reply

    Thank you for the information. i have enjoy reading your articles.

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      Posted at 20:09h, 13 August Reply

      There are home remedies for menopause one is loose dress, manage hot flashes

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    Thank you!

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      Posted at 15:27h, 11 August Reply

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    Posted at 22:14h, 09 August Reply

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      Posted at 02:57h, 12 August Reply
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    Posted at 13:03h, 08 August Reply

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    Read

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      Posted at 12:32h, 08 August Reply

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    Posted at 23:47h, 07 August Reply

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    Posted at 23:40h, 07 August Reply

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    Posted at 23:29h, 07 August Reply

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    Thank you!

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    Posted at 22:20h, 07 August Reply

    Great information!

  • Elizabeth Fogleman
    Posted at 22:16h, 07 August Reply

    Interesting that exercise plays a part in managing menopause as well as keeping a healthy lifestyle. Thanks for the info on medical treatments available.

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    Posted at 22:13h, 07 August Reply

    Thanks for information!

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    Posted at 21:40h, 07 August Reply

    Thanks

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    Posted at 21:30h, 07 August Reply

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    Posted at 21:25h, 07 August Reply

    Great info. Can’t take soy though

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    Posted at 21:22h, 07 August Reply

    Pass it along

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      Posted at 03:02h, 08 August Reply

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      Posted at 16:58h, 09 August Reply

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    Posted at 20:34h, 07 August Reply

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      Posted at 21:35h, 07 August Reply

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    Posted at 20:32h, 07 August Reply

    Thank You

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    Posted at 20:32h, 07 August Reply

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    Posted at 20:28h, 07 August Reply

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    Posted at 19:47h, 07 August Reply

    …there were some really great tips

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    thanks

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    Posted at 19:38h, 07 August Reply

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    Posted at 19:37h, 07 August Reply

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    Posted at 19:37h, 07 August Reply

    Some good stuff to know.

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    Thanks

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    Read

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      Posted at 20:57h, 07 August Reply

      Thank you

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    Done

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    read

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      Posted at 19:41h, 12 August Reply

      Great info!!!

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    Done

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    Posted at 19:16h, 07 August Reply

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    Posted at 19:11h, 07 August Reply
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      Posted at 19:27h, 07 August Reply

      Got it

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    Posted at 19:02h, 07 August Reply

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    Posted at 18:57h, 07 August Reply

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    Posted at 18:50h, 07 August Reply

    Thank you for sharing

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      Posted at 20:39h, 07 August Reply

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    Posted at 18:50h, 07 August Reply

    Good information

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    Posted at 18:49h, 07 August Reply

    box breathing????

  • Zachary Stivers
    Posted at 18:48h, 07 August Reply

    I read this to my wife, thanks

  • Mariana Dominguez
    Posted at 18:47h, 07 August Reply

    Valid

  • Teresa Webb
    Posted at 18:46h, 07 August Reply

    This is good information. Wish I would have known some of this a long time ago.

    • Sheree Kirkham
      Posted at 14:27h, 10 August Reply

      Good to kw these things

  • Maddie Husman
    Posted at 18:46h, 07 August Reply

    Great! Thanks!

  • Ben Poitevint
    Posted at 18:45h, 07 August Reply

    Wife has already been through it

  • Carla Jones
    Posted at 18:44h, 07 August Reply

    K

  • Lisa Bennett
    Posted at 18:43h, 07 August Reply

    I drink soy milk and people have said it can cause cancer. I’m post so I drink it anyway.

    • Reginald Williams
      Posted at 19:01h, 07 August Reply

      Good info

  • Jacob Hodge
    Posted at 18:42h, 07 August Reply

    Was a good read!

  • Ricky Sutton
    Posted at 18:41h, 07 August Reply

    Ok

    • Latroyne Bennifield
      Posted at 13:46h, 29 August Reply

      Ok

  • Luther guy Morgan Jr
    Posted at 18:41h, 07 August Reply

    Thank you. For all the good information

  • Serena Phillips
    Posted at 18:40h, 07 August Reply

    Thanks.

    • Amanda Geddings
      Posted at 21:07h, 07 August Reply

      Thanks

  • Tammy Bennett, Manager
    Posted at 18:37h, 07 August Reply

    I enjoyed reading Part 1 and I’m sure Part 2 will be just as informative.

  • Melissa Mills
    Posted at 18:35h, 07 August Reply

    Nice article thank you

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    Posted at 18:35h, 07 August Reply

    Great

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    Posted at 18:34h, 07 August Reply

    Thank you! Great information.

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    Posted at 18:33h, 07 August Reply

    Good Reading

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      Posted at 18:46h, 07 August Reply

      Wife has already been through it

  • Anthony Staley
    Posted at 18:32h, 07 August Reply

    Ok next

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    Thanks!

  • Harold Little
    Posted at 18:31h, 07 August Reply

    Good follow up to last weeks article!

  • Anthony Staley
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    Ok

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    Posted at 18:31h, 07 August Reply

    Very good information

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    Posted at 18:31h, 07 August Reply

    Yet another great article.

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    Posted at 18:29h, 07 August Reply

    I’ve shared this information.

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    Posted at 18:28h, 07 August Reply

    Thank you.

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    Posted at 18:27h, 07 August Reply

    Super helpful.

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    Posted at 18:24h, 07 August Reply

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      Posted at 18:37h, 07 August Reply

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    Posted at 18:22h, 07 August Reply

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    Posted at 18:20h, 07 August Reply

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      Posted at 19:11h, 07 August Reply

      Good

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    Posted at 18:20h, 07 August Reply

    Had hysterectomy 10 years ago.

  • LANA nicole Brady
    Posted at 18:20h, 07 August Reply

    Thank you for the information.

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      Posted at 18:36h, 07 August Reply

      Thanks

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    Posted at 18:19h, 07 August Reply

    This is a awesome article. Thank you for sharing it.

  • Miranda
    Posted at 18:18h, 07 August Reply

    Very helpful and useful information and a nice follow up from the first article. Would like to see some exercises and more information on healthy diet during menopause. Thank you!!

    • Josh Thompson
      Posted at 18:48h, 07 August Reply

      Thanks.

  • Desmond Williams
    Posted at 18:17h, 07 August Reply

    Good info

  • Scott Wygant
    Posted at 18:17h, 07 August Reply

    It is good to understand this as a male.

  • Nick Szynkowski
    Posted at 18:17h, 07 August Reply

    Great read

  • Mary Johnson
    Posted at 18:16h, 07 August Reply

    More good info!

  • Leticia Garcia
    Posted at 18:14h, 07 August Reply

    I’m almost there being 41

    • Ralph A Monsivais
      Posted at 18:29h, 07 August Reply

      Great info ,Ty

  • Anon
    Posted at 18:14h, 07 August Reply

    Good article. Thanks for putting it together.

  • Tony Alexis
    Posted at 18:14h, 07 August Reply

    Go information, very informitive

  • Amanda Archer
    Posted at 18:13h, 07 August Reply

    Awesome follow up to the 1st article

  • Leila Cordingley
    Posted at 18:13h, 07 August Reply

    Thanks for the information.

  • Stacy Borror
    Posted at 18:12h, 07 August Reply

    Good info!! Thank you!!

  • Donna Taliaferro
    Posted at 18:12h, 07 August Reply

    Thanks

    • Larry Singleton
      Posted at 18:23h, 07 August Reply

      Fantastic

    • Mary ann Baker
      Posted at 19:01h, 07 August Reply

      Thanks for the great information

  • Tony Alexis
    Posted at 18:12h, 07 August Reply

    Good info

  • Leticia Garcia
    Posted at 18:12h, 07 August Reply

    Awesome info, I’m almost there being 41

  • Leticia Garcia
    Posted at 18:11h, 07 August Reply

    Awesome info, I’m almost there

  • Christine Owsley
    Posted at 18:10h, 07 August Reply

    I’m to young for this, but good info!

  • Kenna Barrett-Hunt
    Posted at 18:10h, 07 August Reply

    Do not look forward to this. Thanks for the article

  • Brian K Gibbs
    Posted at 18:10h, 07 August Reply

    Good information to know.

  • Jamie Brown
    Posted at 18:08h, 07 August Reply

    Thank you for the information

  • Kelly Pitts
    Posted at 18:08h, 07 August Reply

    Good info., but sleepless nights is the worst for me. I have tried everything, from natural, over the counter and prescription, but nothing works. Guess it’s just my nature like my dad.

  • Blake Popp
    Posted at 18:08h, 07 August Reply

    very informative.

  • Tonia Wolfe
    Posted at 18:06h, 07 August Reply

    Great info. Def not looking forward to this stage of life

  • Tameika Gadio
    Posted at 18:06h, 07 August Reply

    Great continuation of previous article.

    • Larry Crawford
      Posted at 18:33h, 07 August Reply

      Really did need this one but thank you Anyway

  • Tameika Gadio
    Posted at 18:05h, 07 August Reply

    Great article

  • Miguel
    Posted at 18:05h, 07 August Reply

    Helpful

  • Nathan Traylor
    Posted at 18:05h, 07 August Reply

    Good information

  • Miguel
    Posted at 18:04h, 07 August Reply

    Thank u

  • Tirice Weddle
    Posted at 18:04h, 07 August Reply

    Thanks for the info! Very helpful for the road ahead.

  • Evangeline Lunsford Taylor
    Posted at 18:03h, 07 August Reply

    Good read. Not rest for this stage in life

  • Kathy Schreiner
    Posted at 18:03h, 07 August Reply

    thank you for information

  • Lyndsay Myers
    Posted at 18:02h, 07 August Reply

    More good information.

  • Kimberly Couts
    Posted at 18:02h, 07 August Reply

    Good info. Thank you

  • Jimmy Thompson
    Posted at 17:57h, 07 August Reply

    ok

  • Tieka Harris
    Posted at 17:57h, 07 August Reply

    I’m glad there was a part 2. Im not looking forward to this phase of my life, but this info is good to know when I do.

    • Natalie Askew
      Posted at 18:55h, 07 August Reply

      Thank you for this info

  • Luann
    Posted at 17:56h, 07 August Reply

    thanks for the info

  • Sharon Denny
    Posted at 17:56h, 07 August Reply

    Thanks for Part 2!

  • Larry Burton
    Posted at 17:55h, 07 August Reply

    I have already gone through this with my Mrs. We have always had a mega strong marriage and it’s a good thing. Whoa! That girl got mean as *×%^’. But we made it and came out just as strong. While I strongly believe in quitting smoking I personally dont think that’s the best advice for a woman in the midst of this no. Nicotine is a very powerful addiction and to try and quit during menopause is a calamity just dying to happen. Only my opinion of course. But based on experience.

  • Angela Davis
    Posted at 17:55h, 07 August Reply

    Thanks.

  • Robin Krause
    Posted at 17:54h, 07 August Reply

    Reaf

  • Sandra Schreiber
    Posted at 17:54h, 07 August Reply

    Good stuff

  • Larry Burton
    Posted at 17:54h, 07 August Reply

    I have already gone through this with my Mrs. We have always had a mega strong marriage and it’s a good thing. Whoa! That girl got mean as *×%^’. But we made it and came out just as strong. While I strongly believe in quitting smoking I personally dont think that’s the best advice for a woman going through menopause. Nicotine is a very powerful addiction and to try and quit during menopause is a calamity just dying to happen. Only my opinion of course. But based on experience.

  • Sevalia Woodson
    Posted at 17:52h, 07 August Reply

    Thanks for the article.

  • steve plum
    Posted at 17:52h, 07 August Reply

    good to know

  • Angelic watson
    Posted at 17:52h, 07 August Reply

    Great info

  • brittany
    Posted at 17:48h, 07 August Reply

    read

  • Cynthia Alexander
    Posted at 17:45h, 07 August Reply

    OK

  • Chris Mouser
    Posted at 17:44h, 07 August Reply

    Why can I not access anything on the phmp app? I can log in but it just brings up a screen that says explore the app and wont let me do anything at all. It just freezes on that.

    • Rachelle Jackson
      Posted at 20:27h, 13 August Reply

      You can talk to a doctor about menopause

  • Scott DePriest
    Posted at 17:41h, 07 August Reply

    Thank you

  • Aaryn Crosby
    Posted at 17:41h, 07 August Reply

    Great

  • Christina Woodfork
    Posted at 17:39h, 07 August Reply

    I need to get better about the reducing calories part….

  • Chris Mouser
    Posted at 17:39h, 07 August Reply

    Not really geared toward me but oh well….

  • TRISH BOWMAN
    Posted at 17:39h, 07 August Reply

    Thanks for the ideas. I use a product with black cohosh, it helped me tremendously.

  • Jared Sampson
    Posted at 17:36h, 07 August Reply

    Oh good. I was hoping there would be a sequel.

    • Brenda L Nicholson
      Posted at 17:44h, 07 August Reply

      Thank you for sharing

      • Rudyard Sylveria Baker
        Posted at 22:01h, 08 August Reply

        Informative, thanks

      • Graciela Esquivel
        Posted at 04:05h, 10 August Reply

        Thanks for the information very helpful.

    • Alexander
      Posted at 20:24h, 07 August Reply

      Nice article

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