7 Tips for a Healthy Menopause by Dr. Pamela Dee^

Dr. Pamela Dee, OB/GYN, is a paid spokesperson for Estroven®. The information provided herein is for educational purposes only and is not intended to be construed as medical advice or to replace professional medical care. You should always seek the advice of a medical professional before starting any new medication or dietary supplement. The opinions stated herein are those solely of the writer and do not portray the opinions of the Estroven® brand, i-Health, Inc., or DSM.

Dr. Pamela Dee^ (Dr. Pam) is America’s leading menopause expert & OB/GYN, and she is on a mission to encourage honest dialogue about the physical and emotional symptoms that accompany menopause. Her goal is to de-stigmatize menopause and start the “Menopause Romance Revolution.” Her new film, LOVE, SWEAT & TEARS shares an empowering message of hope and action. Dr. Pam^ won’t rest until every woman knows the truth about menopause—that there is hope, and that the third part of a woman’s life can be the best and most romantic.

Menopause provides an excellent opportunity for a woman to review her overall health and wellness. Below are some tips to not just survive, but thrive, during menopause.

1. Maintain a Healthy Diet and Weight

Maintaining a healthy weight can not only help decrease the incidence of menopause symptoms like hot flashes, but also assist with maintaining musculoskeletal strength and help reduce the risk of heart disease, Type II diabetes and many cancers. One way to maintain a healthy weight is to refrain from excessive alcohol intake, which among a number of serious health issues can cause weight gain due to its low nutritional caloric content—it’s also highly associated with insomnia. Also, be mindful of caffeine consumption, as it can increase hot flashes and act as a bladder irritant, leading to bladder urgency or control issues.

2. Get Moving

A regular exercise program with strength training, aerobic exercise and flexibility training can reduce stress and anxiety associated with menopause. But remember—exercise doesn’t always have to mean going to the gym. I am not a “go to the gym” girl. I do not like to work out in front of others. I have exercise DVDs which I do all by myself. Sometimes the hardest thing that I do all day is hitting the play button, but I have to hit it. So, find what works for you.

3. Stop Smoking

It’s time to quit smoking. Aside from increased risks for cancer, heart disease, lung disease, bone loss and periodontal disease (among a number of other illnesses), women who smoke cigarettes also have more hot flashes.

4. Continue Routine Screenings

  • Get your mammograms every year
  • Follow the pap smear guidelines for your age
  • Colonoscopies should be performed at least every 10 years starting at age 50 (consider starting at age 45 if you are of African American descent)1
  • Every woman should be screened for diabetes with a hemoglobin A1C
  • Depending on your family history, consider genetic testing for breast, ovarian, fallopian tube, peritoneal or colon cancer
  • Opt to screen for thyroid disorders if menses are abnormal or if you have hot flashes
  • Vulvar examinations should be performed by a healthcare provider to check for atrophy and precancerous and cancerous lesions of the external and internal genitalia
  • Dental and eye exams also become much more important as we age
  • Don’t forget the importance of getting checked for cholesterol and blood pressure abnormalities
  • 5. Check Your Bone Density

    Dexa screenings measure bone density. Regular screenings paired with a continuation of calcium and vitamin D supplements is beneficial, even if you are already in therapy for osteopenia and osteoporosis.

    6. Try Nutritional Support

    It is estimated that 50 to 75 percent of postmenopausal women use alternative or nutritional support for occasional menopause symptoms, especially women with breast cancer as HRT is contraindicated.2 If you are taking herbal supplements and your symptoms are relieved, then no one should be happier than your doctor. Most doctors would rather not have patients on systemic estrogen, as it can have unwanted side effects. Some of the effective, naturally sourced ingredients that can help provide menopause symptom relief include black cohosh root, which has been shown to help reduce hot flashes, and magnolia bark, which has been used for thousands of years to help reduce stress and irritability. These safe ingredients are a great start for relief and can be found in Estroven®’s line of menopause symptom relief products.*

    7. Exercise Your Vagina

    Along with applying a daily vaginal moisturizer to help prevent vaginal atrophy, it is important to exercise your vagina to maintain a healthy blood flow. You can do this either by having intercourse regularly or doing physical therapy with a vibrator. I recommend using a vaginal vibrator on high vibration for approximately 15 minutes a couple of times a week. You must keep the blood flowing to this vital organ and the nerves stimulated. This will also preserve the length and diameter of the vagina and will prevent it from shrinking up. If you don’t use it…you lose it!



    Estroven® is a trademark of DSM.
    ^Dr. Pamela Dee is a paid spokeswoman for Estroven®.

    1https://gi.org/guideline/colorectal-cancer-screening/
    2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539866/