Advocating For Yourself During Perimenopause and Menopause

Advocating For Yourself During Perimenopause and Menopause

A guest post by Joy Brown Kirst, founder of Modern Age Skin

October is World Menopause Month, a time dedicated to raising awareness about menopause—a significant life transition impacting countless individuals worldwide. This month, and every month, it's crucial to embrace the benefits of self-advocacy throughout your personal perimenopause and menopause journey.

Today, surprisingly, only 20% of OB-GYN residency programs include formal training on menopause, and 80% of OB-GYN residents report feeling only "barely comfortable" discussing or treating menopause. As a result, while 85% of women seek medical advice for perimenopause and menopause symptoms, only 10.5% receive appropriate treatment. Given this gap, self-advocacy becomes a vital tool, as many women endure manageable symptoms due to a lack of comprehensive knowledge among healthcare providers. 

To empower yourself, it's essential to be well-informed and prepared when discussing your symptoms with your doctor. Here are valuable tips and tricks for self advocating and the information you need to be armed with toward better understanding and managing your symptoms. 

 

Know Thyself - The Advantages of Journaling

Keeping a symptom journal can help you and your doctor create an effective treatment plan. Track physical symptoms (including menstrual details if applicable), emotions, diet, exercise, and sleep in a calendar. This practice can reveal patterns you might miss otherwise and ensures you provide your doctor with a comprehensive overview of your experiences. It also helps you remember everything you want to discuss during your appointment, even if you feel rushed or stressed. 

 

Education and Research 

Now that you have more awareness of your symptoms, it’s time to do some digging to learn about each of them and how they affect your health, as well as what the potential options are for relief. There are plenty of resources that can assist you with decoding your symptoms, giving you the information you need to have a better understanding of the symptoms you could be experiencing and how to both express them to your doctor as well as options to consider for treatment.

  • Elektra Health - An online community that offers education, telemedicine and a community for women going through perimenopause and menopause.
  • Let’s Talk Menopause - A US-based nonprofit was formed to change the conversation around menopause so that women could get the information they need and the healthcare they deserve.
  • North American Menopause Society - A professional organization for menopause-specific healthcare providers, also provides information and guidance for women going through perimenopause and menopause, as well as a database of certified practitioners that you can search to find a qualified provider.
  • The Pause Life - A resource created by Dr. Mary Claire Haver to help women in her practice as well as those with limited resources to menopause information, the organization has expanded to paid as well as free resources to information on symptoms, treatments, and healthcare professionals that are menopause specific. 

 

Treatment Options

Finding effective treatment options for perimenopause and menopause involves a multifaceted approach:

  • Diet & Exercise - Optimizing your diet to ensure adequate nutrition while avoiding harmful substances can alleviate perimenopause and menopause symptoms. This approach can enhance sleep and bodily regeneration, and, when combined with regular exercise, can improve overall function.
  • Supplements - Numerous supplement companies offer products targeting perimenopause and menopause relief. Although many lack scientific validation, some are backed by research and can be beneficial. 
  • Stress Reduction - Engage in stress-reducing activities such as reading, walking, yoga, meditation, sun exposure (which boosts serotonin and mood), and socializing. These practices can help lower stress, thereby reducing elevated cortisol levels that contribute to anxiety, insomnia, and potentially depression.
  • HRT - Hormone Replacement Therapy (HRT) faced criticism after the 1990s Women’s Health Initiative study, which was halted due to an observed increase in cancer among older participants (average age 65). Subsequent research has clarified that HRT, when started within 10 years of menopause, effectively manages symptoms without significantly increasing cancer risk. Benefits include improved sleep, reduced fatigue, lower osteoporosis risk, and alleviation of recurrent UTIs, painful sex, and vaginal dryness.

 

Being Your Own Advocate 

Now that you understand your symptoms and potential solutions, it's time to talk to your doctor. Prepare by writing down your information and even scripting your key points. This helps you stay organized and focused during your appointment, especially when discussing significant issues impacting your daily life. Clearly present your concerns and preferred treatment options, ensuring you have a productive conversation about the best approach for your needs.

 If your doctor is hesitant about Hormone Therapy Treatment, share The Menopause Society’s guidelines. If they still refuse your preferred options, seek a new doctor. Although challenging, especially in remote areas, telehealth services are available to ensure you receive the crucial care you need and deserve.

 Self-advocacy in managing your perimenopause and menopause can be daunting but empowering. Know your body, take charge of your healthcare, and navigate your journey confidently for a better outcome.

Additional recommended resources by Joy Brown Kirst Include:

 

For additional resources and information visit www.modernageskin.com or on instagram @modernageskin. 

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