Menopause Solutions: Improving Bone Health
Menopause isn’t just hot flashes and vaginal dryness. There are many frustrating side effects associated with menopause, but also some that can be life-altering even past the menopausal years. Menopausal women are at high risk for illnesses such as cardiovascular disease, certain cancers, and osteoporosis. While these symptoms can be distressing and frustrating, it is crucial to recognize that menopause also brings about other challenges that can have long-lasting effects even beyond this stage and there are things we can do now at 40, 50 and 60 to make our marginal decade of 90 and 100+ one where we can still do the activities we enjoy.
Menopause is the key to unlocking longevity and FemGevity is here to help you navigate that.
Let's start with how bone health can be improved during menopause
Bone loss for women is the highest at the time of menopause.
It is so important to get your bone mineral density (BMD) checked by a dual-energy X-ray absorptiometry, or a DEXA scan. Some risk factors for low BMD are:
- Advanced age – as women age, the risk of osteoporosis increases
- Low body weight
- Genetics – if someone else in your family has had bone fractures, you may be at risk
- Smoking
- Having certain conditions like Celiac disease, which can impact your absorption
- History of a fracture in the past
While good nutrition is important, it is critical to be mindful that regular physical activity (especially weight training) plays a key role in bone health for women, especially during menopause. There are also many wonderful drug therapies to help reduce your fracture risk if you have been diagnosed with osteoporosis, including some natural hormone therapies such as estrogen and progesterone compounds.
While maintaining a balanced and nutritious diet is vital, it is equally crucial to recognize the critical role that calcium and vitamin D play in promoting bone health during menopause. Adequate calcium intake is essential for maintaining bone density and strength. Good sources of calcium include dairy products, leafy green vegetables (such as broccoli and kale), fortified plant-based milk, and almonds. Additionally, vitamin D is crucial for calcium absorption. Spending time in the sun, in a safe manner (taking care to protect your face from excessive exposure), can help boost vitamin D levels naturally. When sunlight exposure is limited, dietary sources like fatty fish, fortified dairy or plant-based milk, and egg yolks can provide vitamin D as well.
In addition to proper nutrition, incorporating weight training into your exercise routine is highly beneficial for both preventing bone loss and maintaining muscle mass during menopause. Lifting weights, particularly heavy weights, stimulates bone formation and helps counteract the natural decline in bone density. Engaging in resistance training exercises, such as squats, deadlifts, and bench presses, can be effective in preserving bone health and overall strength. However, it is important to consult with a qualified fitness professional to ensure proper form and technique to avoid injury
Menopause encompasses a range of symptoms and challenges that extend beyond hot flashes and vaginal dryness. Osteoporosis, in particular, poses significant health risks for menopausal women. By raising awareness about the importance of bone health and emphasizing preventive measures, we can empower women to optimize their well-being during this transformative stage of life. Remember, a proactive approach to managing menopause symptoms and preventing osteoporosis can help women lead healthy and fulfilling lives beyond menopause.
If you haven’t had a DXA scan in the last few years, make an appointment with your doctor to get one now. And if you’ve been diagnosed with osteoporosis or osteopenia already, ask your doctor your best possible options available for treatment.
Menopause already turned up the heat — now summer’s piling on.
Hot Flashes in Menopause: What They Are, Why They Happen, and How to Find Relief
Hot flashes are one of the most common and disruptive symptoms of menopause, experienced by up to 80% of women as they transition into midlife. And let’s be honest—when summer arrives with its sweltering days and sticky nights, those internal heat waves can feel downright relentless. While they may seem like a rite of passage, hot flashes can significantly impact daily life, sleep quality, confidence, and emotional well-being—especially during the warmer months when it feels like the world is already running hot.
In this guide, we’ll explore what causes hot flashes, why they feel worse in summer, and the most effective ways to manage them through hormonal support, lifestyle changes, and holistic care.
What Are Hot Flashes?
Hot flashes are sudden feelings of intense heat, often accompanied by sweating, rapid heartbeat, flushing, and a chill afterward. They can last anywhere from 30 seconds to several minutes and may occur a few times a day or even multiple times per hour.
Common symptoms include:
- Sudden warmth spreading through the upper body
- Flushed skin, especially on the face and chest
- Night sweats and disrupted sleep
- Rapid or irregular heartbeat
- Feelings of anxiety or irritability
What Causes Hot Flashes in Menopause?
Hot flashes are caused primarily by a drop in estrogen levels, which disrupts the brain's ability to regulate body temperature. The hypothalamus, which acts as your internal thermostat, becomes more sensitive to slight changes and can overreact—triggering the body to release heat, even when it’s not needed.
Additional triggers that can exacerbate hot flashes include:
- Caffeine and alcohol
- Spicy foods
- High temperatures or hot environments
- Stress and anxiety
- Smoking
Why Hot Flashes Feel Worse in Summer
During the summer, your body is already working to stay cool. When a hot flash strikes in 90-degree heat or during high humidity, your body’s cooling mechanisms become overwhelmed. This can lead to:
- More intense sweating and overheating
- Greater fatigue or dizziness
- Disrupted sleep due to warm nights
- Heightened emotional distress
Tip: Layering light, breathable fabrics and using cooling tools like personal fans, cooling pillows, or cold packs can help lessen the discomfort.
When to Seek Relief
If hot flashes are interfering with your daily activities, relationships, work, or sleep, it’s time to seek solutions. There are highly effective treatments available, many of which can be tailored to your body’s unique hormonal profile and health goals.
Top Treatments for Hot Flashes
1. Hormone Replacement Therapy (HRT)
HRT is considered one of the most effective treatments for managing hot flashes and other menopausal symptoms. It works by restoring estrogen levels, helping to regulate body temperature and reduce the frequency and intensity of hot flashes.
Types of HRT include:
- Estrogen-only therapy (for women who’ve had a hysterectomy)
- Combined estrogen and progesterone therapy
- Transdermal patches, oral tablets, or topical creams
Important: Always consult a healthcare provider to determine if HRT is right for you based on your personal and family medical history.
2. Lifestyle Adjustments
Certain lifestyle habits can help minimize hot flash triggers and improve overall well-being:
- Maintain a healthy weight
- Avoid spicy food, caffeine, and alcohol
- Practice stress reduction techniques like yoga and meditation
- Sleep in a cool, dark room with breathable bedding
- Stay hydrated throughout the day
3. Natural Remedies & Supplements
Some women find relief with non-hormonal options, including:
- Evening primrose oil
- Acupuncture
- Mind-body techniques like breathwork
While evidence on effectiveness is mixed, these approaches are low-risk and may complement other therapies.
4. Precision Testing & Personalized Care
At FemGevity, we believe in root-cause care. Through advanced testing of hormones, gut health, and inflammation markers, we tailor menopause treatment plans to your unique biology—offering options that go beyond symptom management to long-term health support.
Hot flashes may be common, but they don’t have to be debilitating. With the right support, education, and care plan, you can reclaim your comfort—no matter the temperature outside.
This summer, don’t let hot flashes control your life. Explore treatment options, learn your triggers, and discover a new level of support with FemGevity.
Ready to cool the heat? Book a free consultation or read another article.
Managing Menopause Itching: Causes, Symptoms, and Treatments
Menopause itching, also known as pruritus, is a common symptom that many of you experience during your menopausal transition. This itching can occur on various parts of your body, including the face, limbs, neck, chest, back, and even the T-zone of your face and elbows. Understanding the causes, symptoms, and treatment options can help you manage this uncomfortable experience effectively.
The onset of menopause brings about a multitude of hormonal changes, which in turn can lead to various skin changes, including dryness and loss of elasticity. These changes are frequently at the heart of why itching occurs. The decreased production of estrogen has a significant effect on your skin's ability to retain moisture, which can result in dry, flaky skin that itches. Moreover, symptoms accompanying this itchiness are diverse and can vary in intensity from woman to woman. Some of you may experience mild irritation while others might suffer from intense and persistent itching that disrupts your daily life and sleep patterns. It's not uncommon for your skin to also appear reddened or inflamed in areas where itching is most severe.
What Causes Menopause Itching?
The primary cause of menopause itching is the decline in estrogen levels. This hormonal change affects the production of collagen and natural oils in your skin, leading to dryness and itchiness. When estrogen levels drop, your skin becomes thinner and loses its elasticity, making it more prone to irritation and itching. As a result, your skin's ability to retain moisture diminishes, and it becomes more sensitive to environmental irritants, which can exacerbate the sensation of itchiness.
To combat these effects, menopausal women like you may need to adjust their skincare routines, incorporating more hydrating products and seeking treatments that can help restore skin health. Consulting with a healthcare provider is recommended for personalized advice and management of menopause-related skin changes.
Other Skin Changes
In addition to itching, some women may experience additional skin changes such as:
Paresthesia
You might be familiar with that odd and often unexpected sensation that can best be described as tingling, numbness, or akin to "pins and needles." It's something you may experience when you've been sitting or lying in the same position for too long, and one of your limbs falls asleep. This sensation is commonly felt in your hands, feet, arms, or legs. It's often a short-lived discomfort that goes away when you move and ease the pressure. It's a strange and clear feeling. Think of lots of little tingles moving on your skin. Sometimes, there's also numbness where the area feels dull or not as sensitive to touch.
Formication
You might experience an unsettling and persistent sensation as though various insects are moving about, creeping and crawling on the surface of your skin. This tingling, often called unsettling and typically referred to as formication, can create a vivid illusion that small creatures are navigating across your body, inducing an inexplicable need to itch or brush them away even in the absence of any real arthropods.
These symptoms can be particularly distressing, but they can be managed with a combination of home remedies, over-the-counter treatments, and professional medical advice.
Home Remedies for Menopause Itching
Several home remedies can provide relief for menopause itching:
Cool Compresses
If you're experiencing discomfort due to itching, one of the easiest and most effective methods to find some relief is by using a cool, damp cloth. Gently placing or dabbing this cloth over the affected areas can help calm the irritation. The cool cloth feels great on itchy skin, and the dampness can really help soothe skin that's sore. It's a simple yet highly beneficial approach that can provide immediate ease from the persistent urge to scratch. Keep the cloth on the itchy spots for several minutes, or as long as needed, to maintain comfort. If the cloth warms up or dries out, simply re-wet it with cool water and reapply. This method is especially helpful for itchy skin that may be caused by mild allergic reactions, sunburns, or other non-serious skin conditions.
Oatmeal Baths
Oatmeal is not just a hearty breakfast choice; it's crammed with natural anti-inflammatory properties that can be remarkably soothing for your skin. Incorporating oatmeal into your skincare routine or even your bath can help alleviate the stubborn itching and discomfort that comes from various skin conditions. Its gentle, anti-irritating qualities make it an excellent option for those seeking relief from inflammation or simply looking to maintain healthy, nourished skin.
Regular Moisturizing
Incorporating a robust, unscented moisturizer into your daily skincare routine can play a critical role in maintaining the hydration levels of your skin. By always putting on a thick layer of this moisturizer, you can make a barrier that keeps moisture in. This is key to having soft and well-fed skin. This practice not only helps to prevent dryness but also significantly reduces the tendency for itchiness, which is often a common side effect of dehydrated skin. It's important when selecting a product to opt for one that is free from fragrances, as these can sometimes irritate sensitive skin and exacerbate any discomfort. Regular use of an unscented hydrating moisturizer can thus ensure that your skin remains healthy, comfortable, and free from the irritating itch that can accompany dryness.
Medical Treatments
For more severe cases, several over-the-counter and prescription medications may be recommended:
Steroid Creams
Indeed, by using the right medicines and treatments, you can greatly reduce inflammation and ease the itchiness. These treatments target the root causes of inflammation, like the body's reaction to something irritating or an allergy, and they calm irritated skin. They also stop the cycle of itching and scratching that often makes the condition worse. This helps the skin heal faster and brings relief.
Anesthetic Creams
Certainly, such products are often formulated with active ingredients like lidocaine or pramoxine, which work by desensitizing the nerve endings in the skin. When applied to an itchy area, these agents can considerably dull the sensation, offering a reprieve from the persistent and sometimes overwhelming urge to scratch. This temporary relief can certainly be a blessing, especially when it allows for a moment of peace from discomforting sensations. But it's key to remember that while they ease the itch, they don't fix the root problem, which may require medical attention or a different treatment approach. It's always best to consult with a healthcare professional if you're experiencing chronic or severe itching.
Antihistamines
These remedies come as creams, lotions, or pills. They are made to help with the itching that can bother you a lot. They focus on what causes the itch, like allergies that can be small or big, or skin swelling. These treatments aim to ease the need to scratch. Scratching too much can make things worse, causing more redness or even infection. So, if you use these products as told, they can really help lower how much you itch and make the sore spot feel better.
Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy (HRT) is known to be quite effective in stabilizing estrogen levels, especially during the menopausal transition. When a woman enters menopause, her body undergoes significant hormonal changes, which can lead to a range of uncomfortable symptoms. One of the less talked about yet still bothersome symptoms many women experience is itching.
Itching in menopause is usually because of lower estrogen levels. Estrogen helps keep skin healthy by making natural oils and collagen. When there's less estrogen, skin can get dry and itchy. Hormone Replacement Therapy (HRT) can add more estrogen, which might help keep skin healthier and less itchy. HRT can also help with other symptoms of menopause.
Phytoestrogens
Compounds from plants, called phytoestrogens, are in many plants. They can act like estrogen in our bodies. They attach to estrogen spots and can ease symptoms when hormones are out of balance, like in menopause. Eating foods with lots of phytoestrogens may help with hot flashes, mood changes, and trouble sleeping.
Phytoestrogens do more than help with menopause symptoms; they also keep bones strong. Estrogen is key for bone density, and women's estrogen levels drop as they get older. This can lead to osteoporosis. Phytoestrogens have effects like estrogen, so they can help bones stay healthy. Studies are looking into how phytoestrogens might prevent cancers linked to hormones, like breast and prostate cancer. The results look good, but we need more research to be sure. It's best to eat phytoestrogens in a balanced diet. Talk to doctors before changing your diet a lot, especially if you have health issues. Overall, phytoestrogens are a natural way to feel better and handle hormone-related symptoms.
Personal Experiences Shared by Women
On forums like Reddit, women have shared their personal experiences with menopause itching, often highlighting the severity and various areas affected. For instance, one user reported extreme itching on their breasts and stomach, while others may experience itching on their face or different body parts.
Their stories underline the importance of understanding and addressing this symptom, as it can significantly impact daily life.
When to Consult a Doctor
It's essential to consult a doctor if the itching persists for more than three days to rule out any other underlying medical conditions that may be causing the itchiness. Persistent itching could be a sign of another health issue that needs medical attention.
Additional Resources for Managing Menopause Symptoms
For more information on managing menopause symptoms, including itching, you can explore the following resources:
- Common Menopause Symptoms
- Natural Menopause Treatments That Work
- Skin Care During Menopause
- Understanding Menopausal Symptoms
Menopause itching is a common yet distressing symptom of the menopausal transition. Understanding its causes and exploring various treatment options—from home remedies to medical interventions—can help manage and alleviate this condition. Always consult a healthcare provider for persistent symptoms to ensure proper diagnosis and treatment.
By familiarizing yourself with the available resources and treatments, you can better navigate this challenging phase of life and maintain your quality of life.
The Gut-Brain Connection: How Digestive Health Affects Menopausal Symptoms
Menopause is a natural biological process that occurs in women, typically between the ages of 45 and 55, marking the end of their reproductive period. Symptoms of perimenopause can begin as early as 10 years before menopause meaning women may start feeling symptoms related to perimenopause and menopause as early as 35. During this transition, women experience a range of physical and emotional symptoms, including hot flashes, night sweats, mood swings, rage, depression. anxiety and vaginal dryness. While menopause is a normal part of aging, its symptoms can significantly impact a woman's quality of life.
Recent research has highlighted the importance of the gut-brain connection in menopausal health. The gut microbiome and even something called the estrobolome, composed of trillions of microorganisms, plays a crucial role in regulating various physiological processes, including hormone metabolism, immune function, and brain health. The estrobolome is a portion of the gut-micobiome bacteria that metabolize estrogen and when not functioning properly can affect estrogen metabolism and estrogen breakdown. Changes in the gut microbiome during menopause can impact the perception of symptoms and can affect overall health.
Hormone and Gut Bacteria Link in Menopause Symptoms
The gut microbiome produces metabolites that can influence hormone levels and activity. During menopause, the decline in estrogen levels can lead to changes in the gut microbiome, which in turn can affect hormone metabolism and exacerbate menopause symptoms. For example, the gut microbiome can convert estrogen into its more potent form, estradiol, through the action of enzymes like beta-glucuronidase, which can then be reabsorbed into the bloodstream, contributing to hot flashes and other symptoms.
Conversely, changes in the gut microbiome can also influence hormone levels. For instance, certain gut bacteria, such as Lactobacillus and Bifidobacterium, can produce short-chain fatty acids that can stimulate the production of estrogen and progesterone. This complex interplay between hormones and gut bacteria highlights the importance of considering the gut-brain connection in menopausal health
Changes in Gut Microbiome during Menopause
Studies have shown that menopause is associated with significant changes in the gut microbiome. One study published in the journal Nature Communications found that menopausal women had lower gut microbiome diversity and a shift toward greater similarity to men in microbiome composition. This shift was characterized by an increase in Firmicutes and a decrease in Bacteroidetes, which can lead to changes in hormone metabolism and immune function.
Another study published in the Journal of Clinical Endocrinology and Metabolism found that menopausal women had higher levels of Escherichia coli and Streptococcus in their gut microbiome, which can contribute to inflammation and oxidative stress.
Impact of Gut Bacteria on Estrogen Metabolism and Menopause-Related Symptoms
Gut bacteria play a crucial role in estrogen metabolism, and changes in the gut microbiome during menopause can affect estrogen levels and activity. For example, certain gut bacteria, such as Clostridium and Eubacterium, can convert estrogen into its more potent form, estradiol, which can then be reabsorbed into the bloodstream, contributing to hot flashes and other symptoms.
Additionally, gut bacteria can influence the expression of estrogen receptors, which can affect the body's response to estrogen. For instance, Lactobacillus and Bifidobacterium can increase the expression of estrogen receptor alpha, which can lead to improved estrogen signaling and reduced menopause symptoms.
Studies on the Gut-Brain Connection in Menopause
16S rRNA Gene Sequencing and Functional Prediction Analysis on Gut Microbes in Menopausal Women
A study published in the journal Scientific Reports used 16S rRNA gene sequencing and functional prediction analysis to investigate the gut microbiome of menopausal women. The study found that menopausal women had lower gut microbiome diversity and a shift toward greater similarity to men in microbiome composition.
The study also found that menopausal women had higher levels of Firmicutes and lower levels of Bacteroidetes in their gut microbiome, which can lead to changes in hormone metabolism and immune function. Functional prediction analysis revealed that menopausal women had higher levels of genes involved in estrogen metabolism and lower levels of genes involved in immune function.
Research Gaps and Future Directions
While the studies discussed above provide valuable insights into the gut-brain connection in menopause, there are still significant research gaps that need to be addressed. For example, more research is needed to understand the mechanisms by which the gut microbiome influences hormone metabolism and menopause symptoms.
Additionally, further studies are required to investigate the potential benefits of targeting the gut microbiome for the prevention and treatment of menopause-related symptoms. This could include investigating the effects of probiotics, prebiotics, and other nutritional interventions on the gut microbiome and menopause symptoms.
Potential for Gut Microbiome Regulation to Improve Menopausal Health
The gut-brain connection in menopause highlights the potential for gut microbiome regulation to improve menopausal health. This could include:
- Probiotics: Probiotics are live microorganisms that can help restore the balance of the gut microbiome. Studies have shown that probiotics can improve menopause symptoms, including hot flashes and vaginal dryness.
- Prebiotics: Prebiotics are non-digestible fibers that can help feed beneficial gut bacteria. Studies have shown that prebiotics can improve gut microbiome diversity and reduce menopause symptoms.
- Dietary interventions: Dietary interventions, such as increasing fiber intake and reducing sugar consumption, can help promote the growth of beneficial gut bacteria and improve menopause symptoms.
Harnessing the Gut Microbiome to Improve Menopause Symptoms and Health Outcomes
The gut-brain connection in menopause highlights the potential for harnessing the gut microbiome to improve menopause symptoms and health outcomes. This could include:
- Personalized gut microbiome profiling: Personalized gut microbiome profiling could help identify women at risk of menopause-related symptoms and provide targeted interventions to improve their gut microbiome and reduce symptoms.
- Gut microbiome-based biomarkers: Gut microbiome-based biomarkers could provide a non-invasive way to diagnose menopause and predict treatment response.
- Gut microbiome-targeted therapies: Gut microbiome-targeted therapies, such as fecal microbiota transplantation, could provide a novel approach to treating menopause-related symptoms.
The Remarkable Benefits of Gut Balance for Women
Balancing the gut microbiome doesn't just lead to better bowel movements; it can also have a profound impact on various aspects of women's health and well-being. Achieving gut balance can result in:
- Better Skin: A balanced gut microbiome is associated with healthier skin, reducing the occurrence of acne, eczema, and other skin conditions.
- Better Hair: Improved nutrient absorption and reduced inflammation can lead to stronger, shinier hair and reduced hair loss.
- Better Nails: Balanced gut flora can promote stronger nails, reducing brittleness and breakage.
- Better Energy: A healthy gut can optimize nutrient absorption and energy production, leading to increased vitality and reduced fatigue.
- Enhanced Mood: The gut-brain axis influences mood regulation, and a balanced gut microbiome is linked to improved mental health outcomes, including reduced anxiety and depression.
These beneficial effects stem from the intricate interactions between the gut microbiome, immune system, and various physiological processes throughout the body. Achieving gut balance through dietary and lifestyle interventions can thus yield wide-ranging benefits beyond gastrointestinal health, enhancing overall quality of life during menopause and beyond.
The gut-brain connection plays a significant role in menopausal health, as changes in hormone levels and gut bacteria can influence various aspects of women's well-being. Understanding the relationships between hormones, gut bacteria, and menopause symptoms can lead to potential techniques for the prevention and treatment of menopause-related symptoms.
Further research is needed to confirm these findings and identify replicable associations of menopause with gut microbiome taxa. However, the existing evidence suggests that targeting the gut microbiome may provide a novel approach to improving menopausal health and reducing symptoms.
By harnessing the power of the gut microbiome, we may be able to improve the lives of millions of women worldwide, providing them with a better quality of life during this critical phase of their lives.
Interested in More?
At FemGevity we offer stool sample gut microbiome testing shipped direclty to your home. Once you collect the sample our medical team will schedule a 45 min consultation with you to review how your specfic resutls are related to your sympomst of perimenopuse or menopause.
Call or Text us Today (212) 301-7776 or Schedule a Free 10 Min Initial Assessment to Get Started.
