Hope Ricciotti Celebrity Guru

Dr. Ricciotti is an associate professor of OB/GYN, Harvard Medical School, a contributor to many magazines and co-author of several cookbooks and women's health textbooks. Current projects include education in women's health for medical students and physicians at Harvard Medical School. Dr. Ricciotti is writing a book for Harvard Health Publications to educate young women about their bodies and preventive health care. Dr. Ricciotti enjoys providing obstetrical care and has special expertise in nutrition, menopause, family planning, and comprehensive preventive care for women. Dr. Ricciotti and her chef husband are working to promote healthy eating in public schools utilizing hands on trainings, education, cooking classes, reformed vending machines, and guided administration. Their goal is to create a regional and national coalition of community schools making positive healthy curriculum changes.

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Health Maintenance

While it is important throughout your life to maintain good health, it is particularly important in menopause. After menopause the bones begin to thin, heart disease becomes more common, and many cancers have their peak incidence. Many of these problems can be prevented by straight-forward adjustments in diet and lifestyle. In fact, improving one’s diet, maintaining exercise programs, not smoking, minimizing alcohol intake, and reducing stress do more to keep you healthy than all the medicines and doctors in the world can do.

Diet and Menopause

Phytoestrogens, plant sources of estrogen, have been receiving a great deal of publicity as an alternative to taking synthetic hormones during menopause. They have been shown to confer similar health benefits on the body while also preventing some of the uncomfortable symptoms of menopause. Unlike hormone replacement therapy, they appear to decrease the risk of breast and other cancers and do not have side effects. Best of all they can be incorporated into a diet that is healthy low fat, and delicious. All women, whether they are taking hormone replacement therapy or not, can benefit from a diet rich in phytoestrogens. In addition, such a diet can be tailored to be heart-healthy, rich in antioxidants to fight cancer, quick to prepare, and appealing to the whole family.

Estrogen and Menopause

The decrease in estrogen you experience during menopause often causes vaginal dryness. Studies have shown that women who stay sexually active experience fewer vaginal changes than women who don’t. Sexual activity keeps the circulation in the vaginal area more normal which helps to maintain moisture. If you need to use a lubricant during sex, make sure it is water based since oil based lubricants like petroleum jelly can actually cause infections.

Weight Gain and Menopause

Weight gain during menopause is very common, but not inevitable. How you approach aging can have a lot to do with whether or not you experience middle-age-spread! Creating a program of regular exercise that includes at least 30 minutes, five times a week is a great place to start. Weight bearing activities like walking or running are ideal. Make sure you are also eating nutritious foods that are low in saturated fats. Skipping alcohol and coffee provide health benefits that may also help relieve hot flashes.

Hot Flashes

Hot flashes, night sweats, memory lapses, and mood swings have all been associated with menopause. Being proactive rather than reactive will serve you well! Many women find that dressing in layered, comfortable clothing helps make hot flashes more bearable and less noticeable, since they can remove clothing when they get too warm. Carrying purse-sized, disposable moist towels will allow you to mop your brow and cool off. Meditation, relaxation, and deep breathing also provide relief. Pajamas made of natural fibers will help wick perspiration away and keep your nights more comfortable too.

Perimenopause

It’s important that you see your doctor throughout your journey from perimenopause to post menopause for preventive healthcare as well as healthy aging. Although when perimenopause starts and how long it lasts varies from person to person, one of the first signals is a significant and lasting change in your menstrual cycles.

Diagnosing Menopause

Remember, menopause is not a disease, so it is not necessary to be tested when you begin to notice the symptoms. Under some circumstances your doctor may check for your level of follicle-stimulating hormone (FSH) and estrogen (estradiol) with a blood test. He or she may also recommend a blood test to determine your level of thyroid stimulating hormone to rule out hypothyroidism, which has symptoms similar to menopause.

Menopause Treatments

The treatments for menopause are as individual as the women seeking them. How you choose to deal with menopause is a very personal decision. Some of your choices may include: hormone therapy, low-dose antidepressants, selective estrogen receptor modulators (SERMs), or vaginal estrogen. Always keeping in mind that this is not a disease, and you are not sick, will help you to work closely with your healthcare provider to create a solution that works for you now and throughout your lifespan.

Talking About "The Change"

Until recently, there was very little discussion about menopause. Your mother or grandmother may have referred to this very normal part of aging as “the change”, if they spoke of it at all. Actually, menopause is a transition that can begin in your 30s and 40s – and last well into your 50s and 60s. Menopause is a normal biological process, not a disease. It begins when your ovaries start making less estrogen and progesterone. Eventually your menstrual periods stop, and you can no longer become pregnant. When you haven’t had a period for 12 months, you’ve reached menopause. Although your body will experience hormonal and physical changes, menopause is not the end of your youth and sexuality, in fact; you may only be half way there!

The Next Chapter of Your Life

Thinking of menopause in terms of “what am I going to do with the next half of my life” will help you to form both a positive attitude and a mindset that is open to change and possibility! There is nothing more life affirming and attractive than a woman of any age who knows who she is, where she’s been, what she wants, and who feels comfortable in her own skin. As with anything worthwhile, it takes work, patience, and perseverance to reach your goals – but getting there is half the fun.

Challenge yourself to being healthier as you age than you may have been in younger years. Feed your mind, body, and spirit with fresh foods, fresh ideas, and fresh choices. Being older should mean being wiser. Learn a new language, start a new business, pay attention to innovative thoughts. This really is your time to shine.