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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!