Find Menopause Specialists near you

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FAQs:

What is a Menopause Specialist?

A menopause specialist is a healthcare professional who has additional knowledge and skills, assessing and treating women with complex needs such as multiple treatment failures, POI (Primary Ovarian Insufficiency), complex medical problems, high-risk cancer genes, or hormone-dependent cancer. They accept referrals of more complex patients and support colleagues to manage patients with higher risk factors or where multiple factors affect decision-making.

What Does a Menopause Specialist Do?

Menopause is a complex transition that many women need help to get through. If you find yourself struggling to cope, now is the time to see a specialist. If you’re wondering, “What does a menopause specialist do?” Here’s what you should expect.

1. Comprehensive Evaluation Is Performed First

Your first visit with a menopause specialist includes an evaluation of your general health, nutrition, symptoms, and hormones. Additionally, expect screening tests and a pelvic and breast exam. You may be asked to do an at-home urinalysis that will be used to determine your hormonal levels.

2. You Receive Help With Emotional Issues

For many women, the transition into menopause can be emotional. It’s the time your body is no longer able to become pregnant. Which, for some, can be difficult to accept. Additionally, it’s possible to suffer from anxiety and depression. However, no matter your emotions, your menopause specialist will help you process them.

3. Hormone Therapy

Luckily, there are many types of hormone therapy. Your specialist can help educate you on all of them. So, when asking, “What does a menopause specialist do,” It’s important to keep in mind that if you need HT, your specialist will recommend the right treatment to meet your specific needs.

4. You’ll Have Regular Visits

A visit to your menopause specialist isn’t a “one-and-done” kind of thing. So, if you choose to commit to a treatment plan, you’ll schedule regular visits to make sure the plan is working.

What is Menopause?

Menopause is a point in time when you’ve gone 12 consecutive months without a menstrual cycle. The time leading up to menopause is called perimenopause. This is when a lot of women or people assigned female at birth (AFAB) start to transition to menopause. They may notice changes in their menstrual cycles or have symptoms like hot flashes.

When Does Menopause Start?

Although the average age of menopause is 51, menopause can happen any time from the 30s to the mid-50s or later. Women who smoke and are underweight tend to have an earlier menopause, while women who are overweight often have a later menopause. Generally, a woman tends to have menopause at about the same age as her mother did.

How Long Does Menopause Last?

Perimenopause symptoms may start up to 10 years before entering menopause. Upon entering the postmenopausal stage, symptoms may continue for 4 to 5 years but typically decrease in frequency and intensity.

Many people confuse menopause with perimenopause. Perimenopause marks the start of your transition into menopause. During perimenopause, your body begins to make less estrogen. This continues until the last one or two years of perimenopause until your hormone levels drop rapidly.

Perimenopause can start up to 10 years before you enter menopause. It often begins in your 40s, but some people enter perimenopause in their 30s. Doctors will determine that you’ve reached menopause when you haven’t had a period for 12 consecutive months. After that, you will enter the postmenopausal stage. If you’ve had your ovaries surgically removed, you’ll experience “sudden” menopause.

Can a Woman Have an Orgasm After Menopause?

Women can still reach an orgasm both during and after menopause. It’s a common misconception that once you enter menopause, you lose any ability to orgasm or experience a fulfilling sex life.

Sometimes the inability to have an orgasm after menopause is indicative of an underlying issue. While hormones are the most common reasons for experiencing less desire for sexual activity, they’re not the only culprit.

Anorgasmia, as defined by the Mayo Clinic, happens when you experience “delayed, infrequent, or absent orgasms.” It’s a diagnosis that covers a wide variety of reasons you may not be able to have an orgasm or are struggling to achieve more intense pleasure.

Recommendations for how to best treat anorgasmia differ from person to person, so it’s best to speak with your doctor about what’s right for you. Other reasons you may have difficulty reaching an orgasm include psychological, relational, or lifestyle factors.

If you’re having difficulty having an orgasm after menopause, don’t throw in the towel. It’s a normal experience all women encounter from time to time, whether before, during, or after menopause.

What Happens During Menopause?

Perimenopause is the menopausal transition that lasts an average of four years when periods change (usually becoming less frequent). Levels of the hormone estrogen fall and symptoms of menopause can occur. During perimenopause, changes in hormone levels in the body cause changes in menstrual periods:

1. Menstrual periods occur more or less often than usual (for example, every five to six weeks instead of every four)

2. Bleeding lasts fewer days than before

3. Missed menstrual periods

4. Symptoms of menopause begin, such as hot flashes 

5. Abnormal bleeding -- see a doctor if the following occurs:

• Vaginal bleeding more often than every three weeks

• Excessive, heavy menstrual bleeding

• Spotting between periods

• Vaginal bleeding after menopause (even if it's just a spot of blood)

When your period ends, and it has been 12 months since the last period this is considered menopause. Post-menopause is the time after menopause. 

Do Men Go Through Menopause?

Because men do not go through a well-defined period referred to as menopause, some doctors refer to this problem as androgen (testosterone) decline in the aging male -- or what some people call low testosterone. It is normal for men to experience a decline in the production of the male hormone testosterone with aging, but this also occurs with conditions such as diabetes.

Along with the decline in testosterone, some men experience symptoms that include fatigue, weakness, depression, and sexual problems. The relationship of these symptoms to decreased testosterone levels is still controversial.

Unlike menopause in women, when hormone production stops completely, testosterone decline in men is a slower process. The testes, unlike the ovaries, do not run out of the substance they need to make testosterone. Healthy men may be able to make sperm well into their 80s or later.

However, as a result of disease, subtle changes in the function of the testes may occur as early as age 45 to 50 and more dramatically after the age of 70 in some men.

What Does a Hot Flash Feel Like During Menopause?

A common sign of menopause, hot flashes involve sudden flushes of warmth to your face and upper body. Dressing in layers and carrying a fan or wet wipes can help manage the symptoms of a hot flash. A hot flash is an intense feeling of heat that comes on suddenly and isn’t caused by hot weather. When it happens, your face, neck, and chest turn red and warm, and you’ll break out in a sweat. Hot flashes are most likely to happen when you’re in menopause, but other medical conditions can cause them, too. When hot flashes wake you up from sleep, they’re called night sweats. Up to 80 percent of women in menopause get hot flashes. Yet every person experiences them a little differently. In general, during a hot flash, a feeling of warmth suddenly floods your face and upper body. Your face and neck may turn red like your skin is flushed or you’re blushing. Red blotches may also appear on your skin.

Are Panic Attacks More Common in Menopause?

Women are more commonly affected by panic attacks than men. This distinction becomes more evident with age, particularly when women reach the age of menopause. This increased likelihood of panic attacks after menopause is thought to be due to the hormonal changes that occur around the age of menopause.

How is Diabetes Affected by Menopause?

The perimenopause and the menopause don’t cause diabetes. But the hormonal changes in some women can lead to menopausal changes like carrying more weight around the middle especially – and higher blood pressure. These are both risk factors for type 2 diabetes – which also include age and ethnicity.

What is Perimenopause?

Perimenopause is when your body starts transitioning to menopause. During this transition, your ovaries begin producing less hormones, causing your menstrual cycle to become erratic or irregular. In perimenopause, your body is moving toward the end of your reproductive years. It’s a natural and normal progression, but it comes with both physical and emotional symptoms. Some of these symptoms can disrupt your life or make you uncomfortable.

Perimenopause may begin as early as your mid-30s or as late as your mid-50s. Some people are in perimenopause for only a short time, while others are in it for several years. Even though your menstrual cycles are unpredictable and your hormone levels are declining, it’s still possible to get pregnant in perimenopause.

Perimenopause is a transitional time that ends in menopause. Menopause means your periods have ended. When you have no menstrual cycle for 12 months in a row, you have officially reached menopause.

What is Postmenopause?

Postmenopause is a term to describe the time after you’ve gone through menopause. When you’re in postmenopause (or postmenopausal), your menstrual period has been gone for longer than 12 consecutive months. At this stage in life, your reproductive years are behind you and you’re no longer ovulating (or releasing eggs).

Uncomfortable symptoms of menopause like hot flashes and night sweats may become milder or go away completely in postmenopause. People in postmenopause are at an increased risk for osteoporosis because their bodies don’t make a lot of estrogen, which is essential for maintaining strong and healthy bones.

Three Stages of Menopause

Natural menopause is the permanent ending of menstruation that doesn’t happen because of any type of medical treatment. The process is gradual and happens in three stages:

1. Perimenopause or “menopause transition”: Perimenopause can begin eight to 10 years before menopause when your ovaries gradually produce less estrogen. It usually starts when you’re in your 40s. Perimenopause lasts up until menopause, the point when your ovaries stop releasing eggs. In the last one to two years of perimenopause, the drop in estrogen accelerates. At this stage, many people may experience menopause symptoms. But, you’re still having menstrual cycles during this time and can get pregnant.

2. Menopause: Menopause is the point when you no longer have menstrual periods. At this stage, your ovaries have stopped releasing eggs and stopped producing most of their estrogen. A healthcare provider diagnoses menopause when you’ve gone without a menstrual period for 12 consecutive months.

3. Postmenopause: This is the name given to the time after you haven’t had a period for an entire year (or the rest of your life after menopause). During this stage, menopausal symptoms, such as hot flashes, may get better. However, some people continue to experience menopausal symptoms for a decade or longer after the menopause transition. As a result of a lower estrogen level, people in the postmenopausal phase are at an increased risk for several health conditions, such as osteoporosis and heart disease.

Signs and Symptoms of Menopause

You may be transitioning into menopause if you begin experiencing some or all of the following symptoms:

- Hot flashes, also known as vasomotor symptoms (a sudden feeling of warmth that spreads over your body).

- Night sweats and/or cold flashes.

- Vaginal dryness that causes discomfort during sex.

- Urinary urgency (a pressing need to pee more frequently).

- Difficulty sleeping (insomnia).

- Emotional changes (irritability, mood swings, or mild depression).

- Dry skin, dry eyes, or dry mouth.

- Breast tenderness.

- Worsening of premenstrual syndrome (PMS).

- Irregular periods or periods that are heavier or lighter than usual.

Some people might also experience:

- Racing heart (heart palpitations).

- Headaches.

- Joint and muscle aches and pains.

- Changes in libido (sex drive).

- Difficulty concentrating or memory lapses (often temporary).

- Weight gain.

- Hair loss or thinning.

Changes in your hormone levels cause these symptoms. Some people may have intense symptoms of menopause, while others have mild symptoms. Not everyone will have the same symptoms as they transition to menopause. Contact a healthcare provider if you’re unsure if your symptoms are related to menopause or another health condition.

14 Signs that Menopause is Coming to an End

While the symptoms experienced during the menopause transition can be challenging, most women find that they begin to lessen or even disappear as they enter the postmenopausal stage. Here are 14 signs that suggest the end of menopause is approaching.

1. Absence of Menstrual Periods for 12 Consecutive Months

This signifies that the ovaries have ceased their release of eggs, effectively marking the end of the reproductive years.  This cessation of menstruation is a significant milestone, transitioning a woman into the postmenopausal stage. It thus begins a new phase of life that comes with its unique health considerations.

2. Diminishing Intensity of Hot Flashes

Hot flashes, a common symptom of perimenopause and menopause, are known to decrease in both frequency and intensity as a woman transitions into the postmenopausal phase. These sudden, temporary increases in body temperature can be uncomfortable and disruptive. However, while the diminishing trend of hot flashes is common, each woman's experience is unique, and some women may continue to experience occasional hot flashes even after they've reached postmenopause. Thus, understanding and managing these persistent symptoms remains crucial for maintaining comfort and wellness.

3. Decrease in Night Sweats

Night sweats, similar to hot flashes, are a common symptom during the menopause transition and often diminish in frequency and intensity once this phase is complete. These episodes of excessive night-time sweating can disrupt sleep patterns and cause daytime fatigue, impacting quality of life. The reduction in night sweats as a woman transitions into the postmenopausal phase can lead to significant improvements in sleep quality and, by extension, energy and overall health.

4. Improvement in Sleep Problems

The fluctuating hormone levels during this transition can interfere with the body's sleep cycles, leading to insomnia or disturbed sleep. However, as a woman transitions into postmenopause, these other symptoms often reduce in severity and frequency. This, coupled with more stable hormone levels, can lead to a significant improvement in sleep quality.

5. Stabilization of Mood Swings

Mood swings are driven by the hormonal changes that occur during the menopause transition. As hormone levels stabilize post-menopause, these dramatic mood shifts often become less frequent and less intense, leading to a greater sense of emotional stability. This improved emotional control can contribute significantly to overall well-being, positively impacting personal relationships and everyday life.

6. Less Frequent Urinary Tract Infections (UTIs)

The menopause transition can often bring an increased risk of urinary tract infections (UTIs) due to physiological changes in urinary tissues. This increased susceptibility is typically related to lower estrogen levels, which can affect the urinary tract's health and function. 

However, as a woman moves into the postmenopausal phase, this risk can decrease, potentially resulting in fewer UTIs. This reduction can lead to an improvement in both urinary health and overall quality of life.

7. Stabilization of Weight

Weight gain due to hormonal changes and fluctuations can be a challenging aspect of the menopause transition. These changes can affect metabolism and the way the body stores fat, often leading to an increase in weight. However, postmenopause often sees a stabilization of these hormonal fluctuations, which, coupled with a healthy diet and exercise, can make weight maintenance easier.

8. Decreased Vaginal Dryness

Vaginal dryness is a common symptom during the menopause transition due to decreased estrogen levels, causing discomfort and often affecting sexual health. However, once a woman has transitioned into postmenopause and hormone levels have stabilized, the severity of vaginal dryness often lessens.  This improvement can contribute to a greater sense of comfort and well-being, improving sexual health and the overall quality of life during the postmenopausal phase. As vaginal dryness slowly improves, many postmenopausal women find relief in using lubricants during sexual intimacy.

9. Reduced Hair Loss

Hair loss or thinning, a distressing symptom associated with the menopause transition, can be linked to hormonal changes, specifically the drop in estrogen levels. This decline can affect the hair growth cycle, resulting in hair changes.  However, once the transition to postmenopause occurs and hormone levels stabilize, the rate of hair loss often decreases. This reduction can contribute to a renewed sense of self-confidence and overall well-being for many women in the postmenopausal phase.

10. Decrease in Vaginal Discomfort

Symptoms like vaginal irritation, burning, and itching are often due to a decline in estrogen levels, which affect the health and function of the vaginal tissue, potentially even causing vaginal atrophy.  However, by the end of menopause, estrogen levels tend to stabilize, even if at a lower level, and the body often adjusts to this new hormonal environment. As a result, vaginal discomfort may decrease in frequency or severity, indicating the onset of the postmenopausal stage.  It's important to note that each woman's experience can vary, and some might still require ongoing management for these symptoms. Many women who experience vaginal discomfort or urinary incontinence 12 months after their last period should see a healthcare provider to ensure there is not a separate medical condition behind the symptoms.

11. Diminishing Breast Tenderness

As hormone levels stabilize post-menopause, this symptom often decreases in intensity. The reduction in breast tenderness adds to the overall reduction in discomfort, contributing to an improved sense of physical well-being in the postmenopausal phase.

12. Reduction in Joint and Muscle Pain

Joint and muscle pain, linked to hormonal changes during the menopause transition, can often be debilitating. However, as a woman moves into the postmenopausal phase, this often decreases in intensity, allowing for more comfortable physical activity and better quality of life.

13. Improvement in Memory Lapses

Memory lapses or brain fog often characterize the menopause transition, affecting cognitive function and potentially impacting daily life. These lapses are thought to be linked to fluctuating hormone levels, particularly estrogen.  However, as hormone levels stabilize post-menopause, these memory issues often improve, leading to enhanced cognitive function. This improvement can positively affect productivity and overall mental well-being.

14. Less Itchy, Dry Skin

Dry and itchy skin, linked to decreased estrogen levels, is a common complaint during the menopause transition. These skin changes can affect comfort levels and self-esteem. However, as a woman moves into postmenopause and hormone levels become more stable, these skin symptoms often improve.

Causes of Menopause

Menopause is when periods stop for good. It's diagnosed after 12 months without a menstrual period, vaginal bleeding or spotting. Menopause can happen in the 40s or 50s. But the average age is 51 in the United States. Menopause can result from:

1. Naturally declining reproductive hormones. As you approach your late 30s, your ovaries start making less estrogen and progesterone — the hormones that regulate menstruation — and your fertility declines. In your 40s, your menstrual periods may become longer or shorter, heavier or lighter, and more or less frequent, until eventually — on average, by age 51 — your ovaries stop releasing eggs, and you have no more periods.

2. Surgery that removes the ovaries (oophorectomy). Your ovaries produce hormones, including estrogen and progesterone, that regulate the menstrual cycle. Surgery to remove your ovaries causes immediate menopause. Your periods stop, and you're likely to have hot flashes and experience other menopausal signs and symptoms. Signs and symptoms can be severe, as hormonal changes occur abruptly rather than gradually over several years. Surgery that removes your uterus but not your ovaries (hysterectomy) usually doesn't cause immediate menopause. Although you no longer have periods, your ovaries still release eggs and produce estrogen and progesterone.

3. Chemotherapy and radiation therapy. These cancer therapies can induce menopause, causing symptoms such as hot flashes during or shortly after the course of treatment. The halt to menstruation (and fertility) is not always permanent following chemotherapy, so birth control measures may still be desired. Radiation therapy only affects ovarian function if radiation is directed at the ovaries. Radiation therapy on other parts of the body, such as breast tissue or the head and neck, won't affect menopause.

4. Primary ovarian insufficiency. About 1% of women experience menopause before age 40 (premature menopause). Premature menopause may result from the failure of your ovaries to produce normal levels of reproductive hormones (primary ovarian insufficiency), which can stem from genetic factors or autoimmune disease. But often no cause of premature menopause can be found. For these women, hormone therapy is typically recommended at least until the natural age of menopause to protect the brain, heart, and bones.

Complications of Menopause

After menopause, your risk of certain medical conditions increases. Examples include:

1. Heart and blood vessel (cardiovascular) disease. When your estrogen levels decline, your risk of cardiovascular disease increases. Heart disease is the leading cause of death in women as well as in men. So it's important to get regular exercise, eat a healthy diet, and maintain a normal weight. Ask your doctor for advice on how to protect your heart, such as how to reduce your cholesterol or blood pressure if it's too high.

2. Osteoporosis. This condition causes bones to become brittle and weak, leading to an increased risk of fractures. During the first few years after menopause, you may lose bone density at a rapid rate, increasing your risk of osteoporosis. Postmenopausal women with osteoporosis are especially susceptible to fractures of their spine, hips, and wrists.

3. Urinary incontinence. As the tissues of your vagina and urethra lose elasticity, you may experience frequent, sudden, strong urges to urinate, followed by an involuntary loss of urine (urge incontinence), or the loss of urine with coughing, laughing, or lifting (stress incontinence). You may have urinary tract infections more often. Strengthening pelvic floor muscles with Kegel exercises and using topical vaginal estrogen may help relieve symptoms of incontinence. Hormone therapy may also be an effective treatment option for menopausal urinary tract and vaginal changes that can result in urinary incontinence.

4. Sexual function. Vaginal dryness from decreased moisture production and loss of elasticity can cause discomfort and slight bleeding during sexual intercourse. Also, decreased sensation may reduce your desire for sexual activity (libido). Water-based vaginal moisturizers and lubricants may help. If a vaginal lubricant isn't enough, many women benefit from the use of local vaginal estrogen treatment, available as a vaginal cream, tablet or ring.

5. Weight gain. Many women gain weight during the menopausal transition and after menopause, because metabolism slows. You may need to eat less and exercise more, just to maintain your current weight.

5 Benefits of Seeing a Menopause Specialist

The menopause specialists understand the challenges related to menopause and are on hand to offer expert guidance, personalized support, and a plan that empowers you to make the choices at every stage. Here are the 5 benefits of seeing a menopause specialist.

1. Personalized Care

A menopause specialist takes the time to explore your medical history and listen to the issues you're facing, including the symptoms of perimenopause or menopause that feel most challenging for you. This tailored approach allows our menopause specialists to create a treatment plan that suits your unique lifestyle and health needs.

2. Expertise

Menopause management is an ever-evolving field, with new research and treatment options constantly emerging. Menopause specialists are up to date with the latest health news and stay on top of research and development in their field to offer you the most relevant information. Their expertise and experience enable them to offer you the best and most effective treatment plan, that evolves as you do to improve your quality of life.

3. Short-notice Appointments

If you’re experiencing symptoms that are disrupting certain areas of your life, you’ll want to get support with your menopause symptoms as quickly as possible. They offer consultations without the long wait times. Moreover, they offer flexible appointment options that suit your lifestyle, including early morning appointments to fit your work and personal responsibilities.

4. A Holistic Approach to Your Health

Our women's healthcare team is dedicated to providing holistic, joined-up care, addressing different aspects of your health under one roof. From pelvic scans to personalized diet plans, your initial appointment unlocks access to a range of specialists who can transform your experience during menopause. These specialists can refer you to other specialists if they feel it will be beneficial, and prioritize comprehensive and integrated care so that you can get the most out of your treatment plan.

5. Cutting-edge treatment

Menopause symptoms can be challenging, but the good news is that there are cutting-edge treatments available that can significantly improve your quality of life. Menopause specialists can introduce you to innovative solutions that target common issues such as urinary incontinence or vaginal atrophy, allowing you to explore treatments that can help you to enjoy life on your terms during and after menopause. 

Different Menopause Treatments

Menopause is a natural process. Many symptoms will go away over time. But if they’re causing problems, treatments can help you feel better. Common ones include:

1. Hormone replacement therapy (HRT). This is also called menopausal hormone therapy. You take medications to replace the hormones that your body isn’t making anymore. Certain drugs or combinations can help with hot flashes and vaginal symptoms, as well as making your bones stronger. But they can also put you at higher risk of health problems like heart disease or breast cancer, so you should take the lowest dose that works for the shortest time possible.

2. Topical hormone therapy. This is an estrogen cream, insert, or gel that you put in your vagina to help with dryness.

3. Nonhormone medications. The depression drug paroxetine (Brisdelle, Paxil) is FDA-approved to treat hot flashes. The nerve drug gabapentin (Gralise, Neuraptine, Neurontin) and the blood pressure drug clonidine (Catapres, Kapvay) might also ease them. Medicines called selective estrogen receptor modulators (SERMs) help your body use its estrogen to treat hot flashes and vaginal dryness.

4. Medications for osteoporosis. You might take medicines or vitamin D supplements to help keep your bones strong.

How to Delay Menopause

The age at which you go through menopause is not entirely within your control. Genetics plays a big role in determining when your body experiences this shift. Some say the age at which your mother reached menopause is one of the best predictors of when you’ll go through it.

That said, your lifestyle choices may also impact the timing of menopause. While there’s no guarantee that healthy lifestyle habits will delay menopause, they may have some effect.

Some factors that might help delay menopause include:

1. Breastfeeding your baby: Some research(Link is external) (Link opens in new window) has suggested a link between breastfeeding for 7 to 12 months and a lower risk of early menopause.

2. Getting regular exercise: Physical activity can impact hormonal balance. Exercising several days a week may help you better manage the menopausal transition.

3. Not smoking: Research(Link is external) (Link opens in new window) has shown that women who smoke are more likely to go through menopause early than women who don’t smoke.

4. Eating a healthy diet: There is some evidence(Link is external) (Link opens in new window) that a diet that’s rich in antioxidants and omega-3 fats may delay menopause. One theory is that those nutrients may protect the eggs in the ovaries and help preserve them for longer.

These strategies may or may not push off the start of menopause. But staying as healthy as possible is important at any age — before, during, and after menopause.

11 Supplements for Menopause

1. Black Cohosh: Help for Hot Flashes

Black cohosh is one of the most well-studied supplements for menopause. It's made from the root of the North American black cohosh plant. Several studies have found it helps -- especially with vasomotor symptoms such as hot flashes -- when compared to placebo (a fake treatment). But other studies haven't found a benefit. One warning: Don't use it if you have liver problems.

2. Flaxseed: Easing Night Sweats

Flaxseed and flaxseed oil may help some women with mild menopause symptoms. It's a good source of lignans, which tend to balance female hormones. Not all studies have shown these benefits in relieving vasomotor symptoms like night sweats. 

3. Calcium: Preventing Bone Loss

Bone loss can become a serious problem once hormone levels drop after menopause. It's crucial to get enough calcium. Women under 51 need 1,000 milligrams of calcium a day. Women 51 and older need 1,200 milligrams a day.

4. Red Clover: Popular but Unproven

Many women use red clover hoping that its natural plant estrogens will help ease some of their menopause symptoms. So far, though, the research results have been mixed. 

5. Vitamin D: Get Some Sun

Vitamin D is just as important as calcium for bone health. Without vitamin D, your body can't absorb calcium. Most adults need 600 IU daily. Those 71 and older need 800 IU per day. Vitamin D is in many foods and supplements, but there's another source: the sun.

6. Wild Yam: Alternative to Hormones

Pills and creams made from certain species of wild yam are popular alternatives to hormone therapy for menopause. Some of the natural compounds in these yams appear similar to estrogen and progesterone, but it's possible they are not active in people. So far, clinical studies have not found that they ease menopause symptoms.

7. Ginseng: Mood Booster

A few studies have found evidence that the different types of ginseng might help improve the quality of life during menopause. Ginseng has been shown to boost mood and improve sleep. But so far, studies haven't found that either American or Korean ginseng helps with physical symptoms of menopause such as hot flashes.

8. St. John's Wort: Control Mood Swings

St. John's wort is a well-known treatment for mild depression. But it might also have a special benefit for women during menopause. There's some evidence -- particularly when combined with black cohosh -- that St. John's wort can improve mood and smooth the mood swings tied to menopause. 

9. DHEA: Hormone of Youth

Natural levels of DHEA hormone drop in our bodies after age 30. Some small studies have found that DHEA supplements ease menopause symptoms such as low libido and hot flashes. The evidence is mixed. Other studies have found no benefit. There is some concern that long-term use or high doses of DHEA may raise the risk of breast cancer.

10. Dong Quai: Empress of the Herbs

Dong quai has been used in Chinese medicine as a treatment for women's health for thousands of years. But research in recent times hasn't found evidence to back this up. One study of dong quai to determine its effects on hot flashes during menopause found no benefits. Because dong quai may have some risks, including cancer when taken long-term, check with a doctor before using it.

11. Soy: Wonder Food

Menopausal women in the U.S. are over eight times more likely to have hot flashes than women in Asian countries. Could the soy in the Asian diet explain the difference? Possibly. Studies have found soy to be modestly effective in relieving hot flashes.

How to Stay Healthy After Menopause

These tips will help you live a healthy life after menopause. Talk to your healthcare provider for more information:

1. If you are thinking about hormone replacement therapy, discuss the risks and benefits with your healthcare provider first. 

2. Don't smoke. Smoking is a major risk factor for heart disease.

3. Exercise regularly. Even moderate exercise, such as walking a half-hour, 3 times a week is beneficial.

4. Maintain a healthy weight through a balanced, low-sugar diet.

5. Control high blood pressure with medicine or lifestyle changes. This will help cut your risk for heart disease.

6. Reduce stress in your life through relaxation methods or regular exercise.

How to Lose Weight After Menopause

You may think since an imbalance of hormones is the cause of your weight gain, hormone therapy can solve your problems. While hormone therapy does treat weight gain, it poses additional health risks. Most doctors don’t recommend hormone therapy unless you have other health problems. Instead, you should try to address your menopausal weight gain with diet and exercise.

1. Make a sustainable plan. Weight loss is a long-term goal and should be treated that way. To maintain weight loss, you need to make lifestyle changes that support your health. Don’t think about “going on a diet.” Instead, rethink your relationship with food. Make healthy eating a priority.

2. Keep it simple. Diet plans and exercise regimens often have hefty price tags and flashy promises. Weight loss fads may give you short-term results, but will they last? Don’t overcomplicate weight loss. It’s about eating less and moving more. Be serious about sticking to a healthy diet and watching how much you eat. It’s OK to splurge once in a while on treats, but every day can’t be a cheat day.

3. Count on cardio. Burning more calories than you take in is what causes weight loss. You should get at least 30 minutes of activity, 5 days per week. Remember that small changes can make a big difference. Park in the back of the parking lot when you go shopping. Take the stairs instead of the elevator.

4. Remember strength training. Muscle burns more calories than fat. Men are naturally more muscular -- that’s one reason that men tend to lose weight more easily than women. By incorporating strength exercises, you can raise your chances of controlling your weight long-term.

5. Get plenty of sleep. Menopause often causes poor sleep quality, which can worsen weight gain. Not getting enough sleep puts additional stress on your body.

6. Consider your medications. Read about possible side effects of any medication you’re taking. Weight gain may be a side effect. If you suspect that one of your medications is causing weight gain, talk to your doctor. They may be able to give you an alternative or find another solution.

7. Adjust your expectations. No matter how hard you work, your results may not be what they were twenty years ago. Some body changes are inevitable after menopause. Appreciate your body for all it has done and focus on how you feel, not how you look in the mirror.

How to Find a Good Menopause Specialist Near Me

Having a healthcare provider who listens to you and stays with you through the menopausal transition is critical. Unfortunately, I know how difficult it can be to find one. So many patients have told me that they’ve previously been dismissed and denied access to effective treatments. The following advice will help you find an appointment with a provider who listens and leaves with a plan for achieving symptom improvement.

1. Start with insurance coverage.

If you have health insurance, you will want to see what “in-network” providers are available. Most insurance companies offer a search feature that will allow you to input the specialty you are seeking. Unfortunately, menopause care is not a commonly listed category, so it’s best to search for ob-gyns and then call to see if they have any experience treating menopausal women. If you can’t find an in-network provider, check with your insurance company to determine your out-of-network benefits.

2. Consult the recommended physicians list.

The list of recommended specialists is based on testimonials from people worldwide who have had an exceptional experience they want to share. You can also visit the Menopause Society website, menopause.org, and its “Find a Menopause Practitioner” database.

3. Ask your doctor for a referral.

If you came to your doctor with severe back pain or terrible headaches, they would likely refer you to a specialist. It should be no different from the symptoms of menopause.

4. Ask your network.

Ask friends, family members, neighbors, or coworkers if they (or anyone they know) can recommend a provider for menopausal care. You can also check local Facebook groups for suggestions.

5. Go virtual.

If you can’t find a local-ish practitioner, try to find someone via telemedicine. Thankfully, an increasing number of healthcare providers are offering this option, which allows increased access to quality care.

Sources:

Cleveland Clinic

WebMD

Hopkins Medicine

Mayo Clinic

Healthline

Femme Pharma

By Winona

Emedicine Health

UCLA Health

News Medical

Diabetes UK

The BMS

Oprah Daily

Tysons Gynecology

The Medical Chambers