Nurse Barb makes connection, answers your health concerns about menopause

We invited readers to submit their questions for Nurse Barb, America's most trusted nurse practitioner, and she responded with thoughtful and professional insight...

I haven't slept good for 10 years, which trust me is no exaggeration. Unfortunately, I take sleep aids almost every night. Even when I go to bed feeling very tired, I still wake up throughout the night. I'm not in menopause yet, but I suspect at 48 I am close. Can you please let me know if my insomnia is due to my hormones and what I can possibly do or take to improve my sleep? - June in Portland, Oregon 

Dear June,

I’m so sorry to hear about your chronic lack of sleep, which may have left you feeling completely wiped out, irritable, and made it hard to concentrate. I think that you’d benefit from seeing a sleep specialist and having a comprehensive sleep evaluation since this issue has been on-going for 10 years. Don’t be tempted to just have a sleep study, have a sleep specialist do a thorough examination. When a person has had to use sleep aids for years just to fall asleep, then going off them or trying something else can lead to more problems. You have many choices in Portland from Oregon Sleep Associates, link here: http://www.oregonsleepassociates.com/About, to Providence Sleep Disorders Clinic:  http://oregon.providence.org/our-services/p/providence-sleep-disorders-centers/

For those of you who might be reading this question and answer and have the same concern, look for a sleep specialist in your area or ask your Health Care provider for a referral. Good luck and I hope you’re on the road to more sleep.  Barb

If you get your period young  does that mean that you'll go through menopause young too? - Mary Therese from Spokane, Wa. 

Dear Mary,

This is such a great question and one that I hear a lot from my patients. The research shows that even more and more girls are getting their periods at younger ages, the average age of menopause hasn’t changed, it’s still between 51 and 52. The best predictor that we have for when a woman will go through menopause is to find out how old her mom and any sisters were when they became menopausal.

I hope this helps, Barb

I think that I just experienced my first hot flash and it was terrible! My head felt like a warm faucet that would not shut off. Is there a way to stop hot flashes or at least minimize the massive sweating, especially out in public? Kelly from Orange County 

Nurse Barb

Hello Kelly,

That first hot flash can arrive like lightning! No warning, just intense, searing heat. One of the best things you can do is eliminate hot flash triggers, which means avoiding drinking hot liquids, that’s right, you guessed it, your hot coffee or hot tea may need to be iced. Also, a hot shower may need to be cooled way, way down. Too many layers of clothes, even drinking wine can trigger a hot flash. When you’re out in public, even though it’s tempting, don't jump into the nearest swimming pool or pour ice water over your head in a restaurant, instead, try taking slow deep breaths, about 6 in a minute. This is like the deep breathing you may have done with yoga or with a mindfulness class. Research has shown that 6 breaths a minute for 1-2 minutes will not only decrease the intensity of a hot flash it will also make it go away faster. Good luck, Barb

Nurse Barb, do you have any podcasts or YouTube channel that you offer advice on? And do you offer phone consults? - Michelle from Salt Lake City, Utah 

Hi Michelle,

I’m just getting the menopause videos uploaded on my YouTube channel. Right now, there’s a few videos up on related topics via this link: https://www.youtube.com/playlist?list=PLBC15F712D05BEB43  Look for more to come.

I do offer phone consults through my women’s health practice at Women Physicians in Mt. View, CA. You can find out more information about available times and the consultation rates from my receptionist. Here’s a link for my practice: http://www.elcaminoobgyn.com

Thanks for asking, Barb

What natural herbs or remedies would you suggest to help with night sweats? Lisa from Sacramento, Ca 

Dear Lisa,

Night sweats can be so bothersome, especially if you’re having more than a few every night. For my patients who have no personal history of breast cancer and those women who are not on chemo, I recommend the following natural remedies for women with night sweats:
• Yoga and regular yoga breathing throughout the day
• Consider adding 1 - 2 servings of soy to your diet. Soy is a plant based protein that contains photoestrogens, which are plant based estrogens that may help. Soy may cause stomach pains, so do start with one serving and don’t exceed 3 per day.
• Consider adding some flaxseed to your diet. Not only is flaxseed great for keeping you regular and avoiding constipation, it also can help with night sweats and hot flashes.
• Some women find that Black Cohosh works for their night sweats and others don’t find any relief. Remifemin is a brand with consistent levels of black cohosh and high standards for quality.
• Acupuncture may also work. Studies have found that some women do very well with acupuncture.
• Also try the Chillow Pillow. This has a cold pack in it that can keep you cool.

I hope this helps you find some options that may fit well into your life and help you stay cooler all night. Barb

I can't seem to lose weight since i started gaining a lot in my 30's Nurse Barb. Do you have any nutritional and diet recommendations that you'd suggest for weight loss during the premenopausal stage? - Frustrated in Atlanta.

Dear Frustrated,

I feel your pain, or in this case, I feel your pounds!  I too am always struggling with weight and it got a lot worse in menopause! There are 3 things that will work for you:

#1 exercise more than you were in the past. That’s right, in addition to all the other things you have going on in your life, making time for 40-60 minutes of exercise each day will help you shed those pounds.

#2 start some resistance training or using weights at least 3 times/week. The sad fact is that we lose muscle mass every year and by pre menopause and menopause, we need to rebuild our muscles so that we can burn more calories more efficiently.

#3 Reduce your carbs. We know that as women age, many develop a slight insulin resistance. This means more fat deposits around the belly, which is a set up for diabetes and heart disease. By understanding what a carb is and how to reduce them, you’ll find yourself more empowered. My chapter, Losing the Meno-Pot Belly goes over this in great detail. Good luck and I’ll see you at the gym, Barb

Disclaimer:
Nurse Barb is happy to answer your questions about menopause right here. For more specific questions or more complicated situations, do seek advice from your own health care provider.

To read more great advice from Nurse Barb about menopause, pick up a copy of The Hot Guide to a Cool Sexy Menopause at www.basichealthpub.com or www.amazon.com. Keep on submitting your health questions for Nurse Barb, and we'll continue to post answers every couple of weeks.