Thriving Through Menopause

Menopause is a natural stage in a woman's life when her menstrual periods stop permanently, and it marks the end of her reproductive years. Menopause usually happens between the ages of 45 and 55, but it can occur earlier or later.

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Stages of Menopause

Perimenopause: The time immediately leading up to menopause. During perimenopause, your hormones start to change, and you might begin experiencing menopause symptoms. This phase can last several years.

Menopause: You have reached menopause when you haven't had a menstrual period for 12 months in a row. This is when your ovaries stop releasing eggs and producing most of their estrogen.

Postmenopause: The period after menopause. Menopause symptoms may continue, but they often become less intense over time.

Symptoms and Changes

Menopause brings about a variety of changes in the body, mind, and emotions. Here are some common symptoms women may experience:

Physical symptoms: hot flashes, night sweats, joint pain, hair thinning, and skin changes like dryness and rosacea.

• Hot Flashes: Sudden feelings of warmth, often in the face, neck, or chest. These can be brief or last several minutes and may occur several times a day.

• Night Sweats: Hot flashes that occur during sleep, which can lead to disrupted sleep and fatigue.

• Joint Pain: Many women experience joint aches and pains, which can be linked to declining estrogen levels.

• Hair Thinning: Hair may become thinner and more brittle, while some women may also notice increased facial hair.

• Rosacea and Skin Changes: Skin can become drier, and some women may experience rosacea or increased skin sensitivity and redness.

• Weight Gain: Changes in metabolism may cause weight gain, especially around the abdomen, even without changes in diet or physical activity.

Emotional Symptoms: Mood swings, irritability, anxiety, and feelings of sadness or depression.

• Mood Changes: Feeling more irritable, anxious, or sad. Hormonal changes can impact mood and emotional well-being.

• Sleep Problems: Trouble falling asleep or staying asleep. Sleep disturbances can be caused by night sweats or other factors like stress.

Cognitive Symptoms: Memory problems and difficulty concentrating, often referred to as "brain fog."

• Memory Problems: Difficulty concentrating or remembering things, often referred to as “brain fog.” This can include forgetfulness and difficulty focusing.

Less Common and Unusual Symptoms: While not everyone experiences these, some women report less common symptoms during menopause:

• Frozen Shoulder: A condition characterised by stiffness and pain in the shoulder joint, which may be linked to hormonal changes.

• Ringing in the Ears (Tinnitus): Some women experience a persistent ringing, buzzing, or hissing sound in their ears.

• Burning Mouth Syndrome: A burning sensation in the mouth, tongue, or lips, which can be uncomfortable and affect taste.

• Electric Shock Sensations: A sensation similar to a shock, often described as a tingle in the head or under the skin.

• Gum Problems: Hormonal changes can lead to dry mouth, gum inflammation, and an increased risk of gum disease.

• Heart Palpitations: A feeling that the heart is racing or skipping beats, which can be unsettling but is often harmless.

• Digestive Issues: Some women experience bloating, indigestion, or changes in bowel habits during menopause. Although these symptoms may not be as common, they are still part of the wide range of experiences that can occur during menopause.

Please note: Don't always assume symptoms are related to menopause; it’s important to discuss any new or concerning symptoms with a healthcare provider to ensure proper management, treatment, and care.

Not everyone will experience all these symptoms, and the intensity can vary widely from one person to another.

Hormonal Changes

During menopause, the body undergoes significant hormonal changes, especially with estrogen and progesterone levels. These changes can affect various parts of the body, including:

Bone Health: Decreased estrogen can lead to bone density loss, increasing the risk of osteoporosis.

Heart Health: Hormonal shifts can impact cardiovascular health, so focusing on heart-healthy habits is important.

Metabolism: Metabolism may slow down, making it easier to gain weight, particularly around the abdomen.

Mood and Mental Health: Fluctuating hormones can affect mood and emotional well-being, contributing to anxiety and depression.

Myths and Facts

There are many myths and misconceptions about menopause. Let's clear up some of the most common ones:

Myth: Menopause happens suddenly.

Fact: Menopause is a gradual process that can take several years, beginning with perimenopause. Understanding menopause and its effects can empower women to make informed decisions about their health and well-being during this important life stage

Myth: Menopause always causes severe symptoms.

Fact: The severity and type of symptoms vary widely. Some women have mild symptoms, while others may experience more intense changes.

Myth: Menopause marks the end of a woman's productivity and vitality.

Fact: Many women find menopause to be a time of personal growth, freedom, and opportunity, with new possibilities for health and wellness.

Myth: Hormone Replacement Therapy (HRT) is dangerous for everyone. Fact: HRT can be beneficial for many women when used appropriately. It's important to discuss the risks and benefits with a healthcare provider to determine if it's right for you.

Managing Symptoms

Menopause symptoms can vary widely, but there are many “natural” ways to manage them effectively. By making some lifestyle changes and incorporating new habits, women can find relief and improve their quality of life.

Lifestyle Adjustments

Making small changes to your daily routine can have a big impact on managing menopause symptoms. Here are some suggestions:

• Eat a Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins.

• Include Calcium and Vitamin D: These nutrients are important for bone health. Dairy products, leafy greens, and fortified foods are good sources.

• Stay Hydrated: Drinking water supports healthy digestion, which can help prevent constipation, a common issue during menopause. It also improves skin elasticity and reduces dryness. Also, proper hydration enhances focus and cognitive function, helping alleviate symptoms like memory problems and "brain fog.”

• Limit Caffeine and Alcohol: Reducing caffeine and alcohol intake can help minimise hot flashes and sleep disturbances.

• Stay Active: Regular physical activity can help reduce hot flashes, improve mood, and maintain a healthy weight.

• Include Strength Training: Strength exercises help maintain muscle mass and bone strength.

• Choose Enjoyable Activities: To stay motivated and consistent, choose activities you enjoy, like walking, swimming, or dancing.

• Create a Sleep Routine: Go to bed and wake up at the same time every day to regulate your body's sleep-wake cycle.

• Create a Relaxing Environment: Make your bedroom cool, dark, and quiet. Use comfortable bedding and consider a fan or white noise machine.

• Limit Screen Time: Avoid screens before bed to help your mind wind down.

Stress Management Techniques: Managing stress is key to alleviating many menopause symptoms. Consider incorporating these practices into your routine:

• Mindfulness: Practicing mindfulness helps you stay present and reduce stress. It can be as simple as focusing on your breath for a few minutes each day.

• Meditation: Set aside a few minutes each day for meditation to calm your mind and relieve stress. Guided meditations can be helpful for beginners.

• Yoga: Combines physical movement with breathing exercises to promote relaxation and flexibility. Try attending a class or following an online video.

Hot Flash Management

Hot flashes can be one of the most uncomfortable symptoms of menopause, but there are ways to manage them:

Dress in Layers: Wear layers of clothing that can be easily removed when a hot flash strikes.

Keep Cool: Use a fan or air conditioning to keep your environment cool.

Stay Hydrated: Drink cold water or a chilled beverage to help lower your body temperature.

Sleep Strategies

Good sleep is essential for overall well-being. Here are some strategies to improve sleep quality:

• Practice Relaxation Techniques: Before bed, engage in calming activities such as reading, taking a warm bath, or listening to soothing music.

• Limit Naps: If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day.

• Avoid Large Meals Before Bed: Eating a large meal late at night can disrupt sleep, so try to have dinner a few hours before bedtime.

By making these adjustments and incorporating these practices, women can effectively manage their menopause symptoms and improve their quality of life. Remember, it is important to listen to your body and find what works best for you.

Maintaining overall health and wellness during menopause is crucial for managing symptoms and enhancing quality of life. Here are some key areas to focus on:

Nutrition and Diet

Click Here to download our FREE Monopause Supplement Guide

During menopause, a balanced diet becomes even more crucial to support your body’s changing needs and to manage symptoms effectively. Here's how specific nutrients and dietary practices can benefit you:

• Calcium: This mineral is essential for maintaining strong bones. As estrogen levels drop during menopause, bone density can decrease, increasing the risk of osteoporosis. To support bone health, aim to consume at least 1,200 mg of calcium per day through dairy products like milk, yogurt, and cheese, as well as plant-based sources such as almonds, tofu, and leafy green vegetables like kale and broccoli.

• Vitamin D: This vitamin is crucial for calcium absorption and bone health. You can obtain vitamin D through sun exposure, fortified foods, and, if necessary, supplements. Individual needs vary for vitamin D supplements and are best based on up-to-date blood work.

• Protein: Adequate protein intake is vital for preserving muscle mass and strength, which can decline with age and hormonal changes. Protein also helps maintain metabolism and supports overall health.

  • Sources of Protein: Include a variety of protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.

  • Your protein intake depends on your activity level and health goals.

• Fiber: A high-fiber diet can promote healthy digestion, prevent constipation, and help maintain a healthy weight. Fiber also plays a role in lowering cholesterol levels and reducing the risk of heart disease, which can increase after menopause.

  • Sources of Fiber: Include plenty of fruits, vegetables, whole grains, and legumes in your diet.

  • Aim for at least 25 grams of fibre per day for optimal bowel health and cholesterol management.

• Omega-3 Benefits: Omega-3 fatty acids have anti-inflammatory properties and support brain health, reducing the risk of cognitive decline and depression. They also support heart health by lowering triglycerides and blood pressure.

  • Sources of Omega-3s: Incorporate foods rich in omega-3s, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, into your meals.

  • Consider a fish oil supplement if you’re not getting enough omega-3s from your diet.

• Phytonutrients: These are naturally occurring compounds found in plants that have health-promoting properties. They include flavonoids, carotenoids, and lignans, which can help reduce inflammation, support the immune system, and provide antioxidant protection.

  • Sources of Phytonutrients: Consume a variety of colourful fruits and vegetables, whole grains, nuts, and seeds to ensure you get a wide range of phytonutrients in your diet.

• Limit Processed Foods: Reduce your intake of processed foods high in sugar, salt, and unhealthy fats, which can contribute to weight gain and increase the risk of chronic diseases.

• Mindful Eating: Practice mindful eating by paying attention to hunger cues and savouring your meals. This can help prevent overeating and promote a healthier relationship with food.

By prioritizing these dietary practices, you can support your body's changing needs during menopause and improve your overall health and well-being.

Bone and Heart Health

Menopause can impact both bone and heart health, making it essential to focus on these areas:

Bone Health: As estrogen levels drop, women are at an increased risk for osteoporosis. To protect your bones, engage in weight-bearing exercises, consume adequate calcium and vitamin D, and avoid smoking and excessive alcohol consumption.

Heart Health: The risk of heart disease increases after menopause due to changes in cholesterol levels and blood pressure. Maintain a heart-healthy lifestyle by eating a balanced diet, exercising regularly, and managing stress.

Mental Health

Menopause can affect emotional and mental well-being. Here’s how to support your mental health:

• Awareness of Mood Changes: Be aware that mood swings, anxiety, and depression can occur during menopause. Recognising these changes is the first step in addressing them.

• Stress Management: Incorporate stress-reducing techniques like mindfulness, meditation, and deep breathing exercises into your daily routine.

• Seek Support: Talk to friends, family, or mental health professionals about your experiences. Support groups and online communities can also offer a sense of connection and understanding.

• Professional Help: If emotional symptoms become overwhelming, consider speaking with a healthcare provider about therapy or medication options. Taking proactive steps to maintain your health and wellness during menopause can lead to a more positive and fulfilling experience. Remember, prioritising your well-being is key to thriving during this life stage.

Setting Boundaries with Visitors

Having a new baby is exciting for the whole family! Everyone wants to meet the new baby as soon as they possibly can. This excitement is absolutely understandable, but this time can also be quite stressful for the parents. Whether this is a first baby, or if baby was welcomed by several siblings, a new baby always bring a change from previous routines and a need for rest and recuperation.

Setting boundaries with well-intentioned through the first few days or weeks can be a healthy way to ensure the family is able to recover and bond as needed. It can feel difficult to set new boundaries, especially with family members. It’s important to remember that boundaries are not placed to harm your relationship or to cause feelings of harm to your family and friends. The intention is to help ensure that your new family has time to bond and recover from the overwhelm that birth often brings.

Parents may choose to share their chosen guidelines ahead of time, whether directly or through social media posts. I’ve attached a free, printable door sign and social media graphic of guidelines below; feel free to share!

What boundaries or guidelines did you set postpartum? Let us know in the comments; your ideas may help other new families choose their own!

Kids Eat FREE (or Cheap) Around Columbia

Did you know that many local restaurants offer Kids Eat Free (or cheap) nights? These nights can be great budget helpers for families who want to enjoy a meal out. 

Here is a list we've compiled. Know of anyone we're missing? Please let us know! 

*Generally, each of these deals does require the purchase of an adult meal. Many use 12 years old as the cut off, but age restrictions may vary by restaurant.*

Applebees
Kids eat for $0.99 on Tuesdays after 4pm. 

Atlanta Bread
One child eats free after 4pm per purchased adult entree

Beef O’Brady’s
Kids eat free on Tuesdays between 4pm-8pm

Bogarts
Kids eat free after 6pm.

Buffalo Wild Wings
One child eats for $1.99 between 4pm – 9pm per purchased adult meal

Captain D’s
Kids eat for $0.99 

Carolina Ale House
Kids eat for $0.99 on Tuesdays between 5pm-10pm

Carolina Grill
Free buffet for kids 4 and under

Carolina Wings
Kids eat for $1.99 on Tuesdays between 4pm-10pm 

Denny’s Restaurant
803-781-7422
342 Harbison Blvd, Irmo
Kids eat free Tuesdays and Saturdays from 4pm – 10pm

East Bay Deli
Kids eat free on Wednesdays

Fatz Cafe
Kids eat free after 4pm

Firehouse Subs
Kid’s meals are $0.99 on Wednesday and Sundays. 

Fuddrucker’s
Kids eat for $0.99 on Mondays & Thursdays

Fusion Bowl
Kids eat for $0.99 on Saturdays

Hudson’s Smokehouse BBQ
Kids eat free on Wednesdays; drink is not included

Knead Pizza
Kids eat for $0.99

McAlister’s Deli
Kids eat free Tuesdays after 5pm

Mellow Mushroom
Kids get a free slice of pizza and a pretzel on Wednesdays after 4pm

Moe’s Southwest Grill
Kids eat for free OR $0.99 on Tuesdays, price depends on location. 

O’Charley’s
Kids eat free ALL DAY!

Pawley’s Front Porch
Kids eat for $1 after 4pm

Red Bowl
Kids eat for $0.99 on Saturdays

Ruby Tuesday
Kids eat free after 5pm

Salsarita’s Fresh Cantina
Kids eat free on Mondays after 5pm

Shealy's BBQ
Kids eat free or with a discount (depending on age) Tuesdays-Saturdays

Smashburger
Kids eat free on Wednesdays

Sure Fire Tacos and Tortilla Grill
One child eats free per qualifying adult purchase

Texas Roadhouse
Kids eat hotdogs with mac & cheese for $0.99 between 5pm – 8pm

Tijuana Flats
Kids eat free on Sundays

Uno Chicago Grill
Kids eat free on Tuesdays after 3pm

Urban Cookhouse
Kids eat free on Mondays between 4pm-8pm

Which Wich
Kids eat free on Thursdays; *not all locations participate*

Zaxby’s
(LEXINGTON) - Kids eat free on Tuesdays from 5pm-9pm; Dine in Only
(IRMO) Kids eat free on Wednesdays from 5pm-9pm; Dine in Only

FREE Printable Hospital Packing List

Deciding what to pack in your hospital bag can be a daunting thought for many parents. Here is our list to get you started! Check here for the printable file. 

For Mom

• Insurance and ID card

• Birth plan, if you have one

• Cell phone and charger

• A couple pairs of comfy socks (the hospital also has non-slip socks)

• 2-3 bras (Nursing bras without underwire are great!)

• If planning to breastfeed:

  • Nursing pads

  • Lanolin cream

  • Nursing cover (if desired for visitors)

• Chapstick or lip balm (labor tends to cause dry lips)

• Toiletries

  • Toothbrush, tooth paste, deodorant, hair brush

• Contact lenses, case, and cleaning solution or glasses if needed

• Elastic pony tail holder and/or headband

• Mints, gum, or hard candy to keep mouth moist

• Snacks or Change for vending machine

• Camera, memory card, extra battery or charger cable

• Pillow and comfy blanket, if you want specific ones from home

• Comfy pajamas

• Change of clothes and toiletries for partner or other family member

• Music and a way to play the music (plus batteries or charger)

• Slippers and/or flip flops

• Any medications you need daily

• Book or Magazines if you want to read

• Pen and notebook

For Baby

• Car seat, already installed in the car

• 2-3 onesies (helpful to bring newborn and 0-3 size)

• Soft blanket for the ride home

• Weather appropriate gear (socks, snowsuit, hat, mittens, etc.)

For After the Delivery

• Change of clothes to go home in

  • NOT pre-pregnancy clothes! You will probably still need maternity clothes for now

• Extra large, loose underwear

• Maxi Pads (the hospital has these as well)

Extras, If Desired

• Hair dryer

• Makeup

• At least one pack of Depends Underwear (they may be more comfy for postpartum bleeding than hospital undies)

• Robe or nightgown if you do not want the hospital gown

• Massage tools, oil, or tennis balls

• Dermoplast spray or witch hazel pads (for comfort postpartum)

• Flushable wipes (may be more comfortable than regular TP)

• Baby book (some nurses will do footprints directly in the book!)

• Extra snacks for the nurses is always a pleasant surprise