+

Medcan Women’s Health Forum

Smooth Sailing Through the Stresses of the Sandwich Generation

+ Smooth Sailing Through the Stresses of the Sandwich Generation

+What is Perimenopause?

The period of time leading up to Menopause Menopause= when a woman has not had a period

for a period of one year unrelated to pregnancy, body weight or another medical condition

Menopause is only ONE day Before=Perimenopause After=Postmenopause During Perimenopause periods tend to get

heavier, closer together and then later further apart

Perimenopause can last for years

+Symptoms of Perimenopause

Hot flashes

Mood Swings

Irregular periods

Breast tenderness

Worsening PMS

Decreased libido

Minor Memory Problems

Fatigue

Vaginal Dryness

Urine leakage when coughing, sneezing or laughing

Urinary Urgency

Difficulty Sleeping

+Hot Flushes/Flashes

2/3’s of women experience

Momentary sensation of heat

Sweating

Fast heart rate

May turn red or flush

+Treatments for Hot Flashes

Avoid: Stress Caffeine Alcohol Spicy food Tight clothes Heat Tobacco

Supplements and Meds: Vitamin B Vitamin E Ibuprofen SSRI’s Gabapentin Clonidine HRT

+Mood Swings and Worse PMS

+Why Mood Swings…

+Why Mood Swings…

+Why Mood Swings…

+WHY Mood Swings…

+Why Mood Swings?

“PMS” becomes disjointed from the period

Fluctuating hormone levels (particularly estrogen) affect mood

Stressors that are specific to this time period

Lack of sleep and hot flashes contribute

Feeling out of control of one’s body and reactions contributes

+Life Stressors

Elderly parents

Kids at home

Kids leaving home

Men and their mid-life crises

Career Issues or Lack of Career Issues

The Economy

Being “on” 24/7

+What can a woman do?

+Eat Healthy!!

+Exercise!!

+Be with Friends!!

+Hormonal Options: See Your Gyn!

+Over the Counter Options…

+OTC: Supplements and Herbals Calcium 600mg twice a day- PMS

Black Cohash

Chasteberry

Siberian Ginseng

USP Progesterone Cream

+Prescription Medications

Antidepressants (particularly Selective Serotonin Reuptake Inhibitors)

Gabapentin (Neurontin)

Sleep aides

Avoid Benzodiazepines

+Practice Acceptance

+Practice Mindfulness…

+Mindfulness Defined

+Focus on the Here and Now

+Get Rid of Mind Clutter…

+Mindless versus Mindful

Judging

Opinionated

Thoughts are real

Focus on past and future

Lost in Reaction

Avoidance

Reactive Impulsive Behavior

STRUGGLE

Non-judging: Accepting

Based on fact

Thoughts are mental events

Awareness

Calm and alert

Interested, focused, attentive

Focus on NOW

ACCEPTANCE

Mindless Mindful

+Mindfulness Exercise

+Did you feel this way?

+Or this way?

+Ways to Practice Mindfulness Unplug!

Eating

Driving

Exercising

Sit outside

Practice Meditation at a specific time each day

Yoga

When feeling stressed

Hot flashes

+Ways to Practice Acceptance

Practice Letting Go- first with small things then bigger ones

Remember that 99% of what goes on with other people has nothing to do with you

Stop trying to be perfect. Including with being Mindful.

Stay positive- Exercise your brain by finding something positive about everybody and every situation you encounter. Including you!

Use positive reinforcement, not negative, with others- you will find it empowers you.

+How Do You Know if Need to See a Doctor?

Your mood swings seem extreme and cause you and everyone else distress

Your mood is consistently low and is accompanied by hopelessness, lack of enjoyment and changes in sleep, appetite, energy and concentration

If you have any thoughts of suicide or wishing you were dead

You seems to have continual conflicts with everyone

You have physical symptoms that seem extreme or unusual

You are self-medicating with drugs or alcohol

+Remember: Depression is Treatable!

+ Perimenopause: Hold on for the Ride!

+Thank You!