Stephen J. Schueler, M.D.

Menopause Home Care

Home care for menopause includes:

  • Avoid non-prescription supplements that contain hormones.
  • Eat a healthy diet:
  • Follow an exercise plan for women developed with your doctor.
  • Stay active:
  • If you have hot flashes, avoid exposure to heat.
  • Avoid alcohol, or drink alcohol in moderation:
    • For women: no more than 1 alcoholic beverage per day
  • Weight loss if you are overweight
  • If you have vaginal dryness that causes pain with intercourse:
    • Use a water-based vaginal lubricant during intercourse.
    • Use estrogen vaginal cream.
  • Take your prescribed medications as directed:
    • Don't skip doses of your medication. This makes them less effective.
    • Avoid running out of your medication. Refill your prescriptions early.
    • Don't stop taking your medication just because you feel better.
    • If you feel worse, talk to your doctor before you stop your medication.
    • Be aware of the common side effects that may be caused by your medication.
    • Do not stop prescription medications without talking to your doctor.
  • Calcium supplements:
  • Learn everything you can about menopause:
    • The more you know about your condition, the easier it will be to participate with your doctor in making treatment decisions.
    • Ask your doctor about good sources for information.
    • Write down questions to ask your doctor.

Menopause Diet

A woman with menopause should follow a healthy diet that is low in fat and cholesterol. Make sure there is adequate calcium and vitamin D in your diet.

Recommended calcium and vitamin D intake:

  • 1,000 to 1,500 mg per day.
  • 400-600 IU of vitamin D per day.

General dietary measures include:
  • A soybean rich diet may help prevent menopause symptoms and osteoporosis.
  • Avoid excessive vitamin A.
  • Avoid spicy foods.
  • Calcium-rich foods include sardines (in oil), milk, cheese, yogurt, salmon, broccoli, soybean, and turnip greens.
  • Eliminate or at least reduce caffeine.
  • Check with your doctor about supplemental vitamins E, K, D, magnesium, manganese, and zinc. Fruits and vegetables are great natural sources for these vitamins and minerals.

Other important general dietary measures include:
  • Control calories:
    • Eat just enough calories to achieve and maintain a healthy weight.
  • Eat quality fats:
    • Use virgin olive oil and other unsaturated, low-cholesterol fats.
  • Eat the right amount of fats, carbohydrates and protein:
    • Limit your fat intake to 20 or 30 percent, but don't substitute simple carbohydrates for fat.
    • Less than 7% of the day's total calories from saturated fat.
    • Up to 10% of the day's total calories from polyunsaturated fat.
    • Up to 20% of the day's total calories from monounsaturated fat
  • Avoid fad diets:
    • Eat a well-rounded diet instead.
    • Eat small, frequent meals.
    • Avoid large and heavy meals.
  • Limit cholesterol in diet:
    • To less than 200 milligrams a day.
  • Limit iron intake:
  • Eat enough dietary fiber:
    • Whole grains are best.
  • Eat plenty of fresh fruit and vegetables
  • Reduce salt in your diet
    • Optimal: no more than 2 grams per day.
  • Check with your doctor about supplementing your diet with B vitamins:
  • Eat a diet that is rich in calcium.

Calcium Containing Food Sources
FoodServing SizeCalcium Per Serving
Sardines in oil3 oz370 mg
Milk1 cup290-300 mg
Swiss cheese1 oz (slice)250-270 mg
Yogurt1 cup240-400 mg
Canned salmon3 oz170-210 mg
American cheese1 oz (slice165-200 mg
Broccoli1 cup160-180 mg
Soybean curd (tofu)4 oz145-155 mg
Turnip greens1/2 cup, cooked100-125 mg
Ice cream1/2 cup90-100 mg
Kale1/2 cup, cooked90-100 mg
Cottage cheese1/2 cup80-100 mg
Corn bread2.5 inch square80-90 mg
Parmesan cheese1 Tbsp70 mg
Egg1 medium55 mg
Powdered milk1 tsp50 mg

Menopause Hot Flashes

Home treatment for hot flashes in women with menopause includes:

  • Avoid tight clothing.
  • Wear loose cotton clothing in layers:
    • Remove layers when you feel warm.
  • Stay active:
  • Avoid triggers for hot flashes.
  • Keep your bedroom cool at night.

Menopause Taking Control

The successful treatment of menopause requires your participation. Here are answers to some important questions.

Do you have control over your health and wellness?
Many people believe they have no control over their health and wellness. Many ignore personal health decisions or simply leave them to their doctors, relatives, or friends. In reality, you have the greatest potential to determine your relative health.

How is this possible? Do people really have control of their own health? The biggest killers are heart disease and cancer. Although many of these diseases seem to strike at random, our lifestyle choices greatly influence personal risk.

How can you participate in your health care?
To participate you must:

  • Learn to take responsibility for your own health.
  • Learn to partner with your doctor.
  • Learn how to make active decisions about your health.

How can you learn what you need to know?
  • Educate yourself.
  • Be skeptical: Learn to separate fact from fiction.
  • Billions of dollars are spent each year marketing dietary supplements, vitamins, and new medical treatments. Much of this is unnecessary and wasteful.
  • Be careful about where you get your health information.
    • Some of the best sources for health information on the web are professional societies and non-profit organizations.
    • Ask your doctor what he or she recommends.
  • Examine the credentials of the authors.
    • If you are reading about symptoms and disease, your best source is a licensed physician.
    • Pay attention to when the content was last updated.
    • Make sure the person is not just trying to sell you something.

Important questions you need to answer:
  • What things in your control can increase your risk for disease?
  • What can you do to decrease this risk?
  • What are vaccines and how can they help you?
  • How do your lifestyle choices increase your risk for disease?
  • How can you reduce stress?
  • What minor health problems can you treat at home?
  • When is a medical problem "serious"?
  • When should you call the doctor?

How can you find the right doctor?
Key points:
  • Everyone should have a primary care physician or family doctor. A primary physician is usually a family practitioner, internist, or pediatrician.
  • Establish a relationship in advance with your doctor.
  • Make sure you are comfortable with your primary care physician.
  • The internet contains many resources where you can do research to locate the doctor that is best for you.
  • You may wish to schedule a brief visit with the doctor to see if he or she is right for you.
    • Be open-minded, and allow your doctor to know you well. This will improve communication.

Important information you need to make your decision:
  • Physician credentials:
    • Internship and residency training is usually best from respected institutions, universities, and major hospitals.
    • Look for board certification in the specialty.
    • Ask about membership in medical societies.
  • Community and professional reputation are also important.
    • Are other patients happy with the doctor?
    • Has the doctor been disciplined by hospitals or agencies?
    • How long has the doctor been in practice?
    • In general, more than a few malpractice suits over a 5-10 year period should trigger caution.
  • Does the doctor communicate well? Are your questions answered during busy times?
  • Does the doctor welcome you to help make decisions about your care?
  • Is the doctor available when you need care?
  • What is the doctor's after-hours coverage?
  • Is he or she a member of a large group?
    • Do the doctors' cross-cover one another?
  • Where do they admit patients?

What is shared decision making?
You and your doctor must work together to jointly decide the best course of action to manage your health. This process is called "shared decision making". Your doctor becomes a guide and teacher and helps steer you toward the best treatment. Most doctors welcome this partnership. You must learn about your illnesses for shared decision-making to work.

For any recommended test, medication, or surgery, remember to ask:
  • How will this help me?
  • How much will it cost?
  • Is it covered by your insurance?
  • What are the potential side effects and risks?
  • What are my alternatives?

For tests, remember to ask:
  • Is it done in the office or at another facility?
  • Is it painful?
  • How will the results of this test influence my care?

For surgery or other procedures, remember to ask:
  • How long will it take to heal?
  • How many cases has the doctor done?
  • What would your doctor do if he or she were the patient?
  • Where is it done?
  • Who will perform it?
  • What are the doctor's qualifications?

What should you expect?
Shared decision making becomes impossible if you do not know what to expect from your doctor.

The American Hospital Association has published a "Patient's Bill of Rights" that is a good guide. It states that you have the right:
  • To be spoken to in words that you understand
  • To be told what's wrong with you
  • To know the benefits of any treatment and any alternatives
  • To know what a treatment or test will cost
  • To share in treatment decisions
  • To read your medical record
  • To refuse any medical procedure

What should you do before an office visit?
  • Bring all important medical information with you to the visit.
  • Make sure you can answer questions about the following:
    • Allergies and side effects to medicines
    • Current medicines you are taking. This includes herbs and vitamins. Make a list if necessary.
    • Insurance information
    • Marital and sexual history
    • Past injuries and hospital stays
    • Past medical problems
    • Past surgeries and operations
    • Pre-visit questionnaires
    • Use of tobacco, alcohol and drugs
    • Work history

What should you expect from the visit?
  • You should plan to wait if you go without an appointment. Emergencies or sick patients in the hospital may interrupt your doctor.
  • Bring along a book or toys for the kids. You may also have to wait during busy times.
  • Tell your doctor about your problem in a clear manner. Start from the beginning and go through each symptom as it appeared.
  • Before the visit, think about what makes your problem better or worse. Your doctor will probably ask you questions about this.
  • Most doctors ask many questions about unrelated symptoms. These questions help assure that there are no other problems that need attention.
  • Be sure to answer all questions truthfully. This includes sensitive questions about smoking, drug use, sexual activity, and work. Your history is the most important part of deciding what is wrong with you.
  • If you have any difficulty communicating your concerns, bring a family member or friend to assist in this task.
  • Talk to your doctor and do not leave the office without asking necessary questions. Your doctor can make you more comfortable if he or she understands your concerns.

What should you know about your medications?
Every year many people become ill because of problems with medications.

Remember to ask:
  • What side effects to expect.
  • What drug interactions are possible.
    • Find out if a new medicine reacts with those that you are taking now.
    • Many over-the-counter drugs and dietary supplements can also cause serious side effects and drug interactions.
    • Some drugs interact with certain foods, vitamins, nicotine, and alcohol.
  • Make sure you can drive or operate machines safely while taking a medicine.
  • Ask your doctor how much a prescription costs.
    • Is there a less expensive option or a generic version?

What is a treatment plan?
A treatment plan is what you and your doctor decide to do for an illness. A treatment plan cannot be effective without your participation.

Three simple questions can help you get the most from your treatment plan:
  • What is my main problem?
  • What do I need to do?
  • Why is it important for me to do these things?

Other important points:
  • Be sure you understand your treatment plan.
  • Stick with the treatment plan and allow time for improvement.
  • Don't stop medicines when you feel better; check with your doctor first.
  • Call your doctor if your condition is becoming worse.
  • Your doctor should tell you what to expect and when to follow-up or call the office.

Menopause Warning Signs

Notify your doctor if you have menopause and develop any of the following:

Continue to Menopause Complications

Last Updated: Mar 14, 2011 References
Authors: Stephen J. Schueler, MD; John H. Beckett, MD; D. Scott Gettings, MD
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PubMed Menopause References
  1. Heinemann K, Ruebig A, Potthoff P, Schneider HP, Strelow F, Heinemann LA, Do MT. The Menopause Rating Scale (MRS) scale: a methodological review. Health Qual Life Outcomes. 2004 Sep 2;2:45. [15345062]
  2. Obermeyer CM. Menopause across cultures: a review of the evidence. Menopause. 2000 May-Jun;7(3):184-92. [10810964]
  3. Zollner YF, Acquadro C, Schaefer M. Literature review of instruments to assess health-related quality of life during and after menopause. Qual Life Res. 2005 Mar;14(2):309-27. [15892422]
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