6 Helpful Tricks for Gynecologist: Manages her own Menopause Symptoms?

Hot flashes, night sweats, brain fog, oh my! Menopause can be a seriously uncomfortable experience for many women, with symptoms lasting not just around 7 years, as we once thought, but up to 14 years, according to a 2015 study in the Journal of the American Medical Association. And while there are medications that can alleviate some of the symptoms, they're not right for everyone, especially those with cancer in their personal or family history. So we went to the real experts—the gynecologists who have weathered the change themselves—for under-the-radar coping tips that can make this transition infinitely smoother.

The symptom: Vaginal dryness






The standard advice: Use a vaginal moisturizer, like Replens, which is estrogen-free.
What gyns really do: Laura E. Corio, MD, a New York City–based ob-gyn and author of The Change Before the Change, recommends hitting the grocery store for coconut oil. "It's a great essential fatty acid and works well for lubrication," she says. Cutting back on stress helps, too, she adds, and for that she recommends the occasional escape, be it a romantic weekend or reading trashy novels.


The symptom: Hot flashes
The standard advice: Drink less coffee because caffeine may trigger hot flashes.
What gyns really do: To minimize hot flashes, Mary Jane Minkin, MD, a clinical professor of obstetrics, gynecology, and reproductive sciences at Yale Medical School, believes in the powers of Remifemin—an estrogen-free herbal supplement made of German black cohosh. Minkin says that although many American ob-gyns aren't familiar with Remifemin, they may be aware of the many benefits of American black cohosh, which has been well studied in dozens of clinical trials. According to the American College of Obstetricians and Gynecologists, preliminary evidence on black cohosh is promising, and prevailing expert opinion is that it may be helpful in the short term for treating menopausal symptoms.


The symptom: Weight gain
The standard advice: Watch your carbs and calories and get off the couch.
What gyns really do: Julia Schlam Edelman, MD, author ofMenopause Matters, tried two tactics that paid off: Instead of focusing on cutting carbs, she made it a goal to eat more protein, which naturally shifted the balance away from carbs in her diet. "Many women in midlife metabolize carbohydrates more slowly and need more protein intake to balance the carbs," Edelman says. She also began picking up dumbbellsto build more fat-burning muscle. "Women begin to lose muscle mass in their mid- to late 30s, and they often gain weight even if they eat the same and exercise the same amount," she says. "Muscle burns more calories and rebuilds the lost muscle, restoring the sluggish metabolism to a normal range." (Try adding this whey protein powder to water or smoothies.)


The symptom: Brain fog
The standard advice: Get more rest—a good night's sleep helps memory. Also, make to-do lists and give your brain a workout with crossword puzzles.
What gyns really do: Minkin calls herself a "gym rat"—not just for the physical benefits of exercise, including weight loss and reduced hot flashes—but because studies show that working out helps preserve cognitive function over the long term. (Check out this inspiring story of a 93-year-old athlete whose brain looked like someone in her 60s.)

The symptom: Bone loss


The standard advice: Due to controversy surrounding the effectiveness of calcium supplements, most experts recommend adding light, weight-bearing exercises to a workout regimen.
What gyns really do: Yes, weight-bearing exercise is a great idea, but calcium is still key. Edelman didn't bother wondering whether or not supplements work. She increased her calcium intake directly through food, including yogurt, milk, and almonds—and also added strength-training workouts to build and maintain bone strength.

Ultimately, one of the best gyn tips may be to try hormone therapy, which is safe for women without risk factors when taken during the menopause transition."I personally take hormone therapy," Minkin says. "Of course, that's an individual decision, but I certainly recommend that my friends and patients consider it for relief of symptoms."

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