October is Menopause Awareness Month, a time to shine a light on an often-overlooked stage of women’s health. Conversations about pregnancy and fertility are common, yet menopause—the natural biological milestone marking the end of menstrual cycles—rarely receives the same attention. Affecting roughly half the population, usually between ages 45 and 55, menopause brings a range of physical, emotional, and social changes that deserve recognition and understanding. 

Understanding Menopause 

Menopause is officially diagnosed after 12 consecutive months without a menstrual period. It occurs when the ovaries gradually stop producing estrogen and progesterone, the hormones that regulate menstruation and fertility. This transition often begins with perimenopause, the years leading up to menopause, when cycles become irregular and symptoms first appear. 

Common Symptoms 

Menopause experiences vary widely, but frequent symptoms include: 

• Hot flashes and night sweats 

• Sleep disturbances 

• Mood changes, irritability, or anxiety 

• Vaginal dryness or discomfort 

• Weight gain and changes in body composition 

• Brain fog or memory challenges 

These symptoms can range from mild inconveniences to significant disruptions, affecting daily life, relationships, and overall well-being. 

Mental Health, Relationships, & Other Risks 

To understand the full impact of menopause, here are some statistics and findings that relate closely to mental health, relationships, and physical well-being: 

• Depression prevalence: About 28% of postmenopausal women globally report symptoms of depression.  

• Suicide risk & early menopause: Women who go through menopause early (before 40 or 40-44) face significantly higher risk of suicide compared to those in average age groups.  

• Diagnosis & mis-treatment risks: Many women’s mood disturbances during menopause are misdiagnosed or treated only with psychiatric medications rather than considering hormone replacement therapy (HRT) or hormone-informed approaches. (While studies do show some risks associated with various forms of systemic hormone therapy, local hormone therapy may carry different risk profiles.  

• Weight gain: On average, women between ages 45-55 gain about 1 pound/year during this period, due more to changes in lifestyle, metabolism, body composition, and aging, than hormones alone.  

These added stresses—mental health issues, weight changes, changes in self-image—can also strain relationships. There is anecdotal evidence and some research pointing to increased divorce or relationship difficulties during menopause, but strong, consistent statistical data specifically showing a rise in divorce rates tied directly to menopause is still limited. If you find reliable local data, including it may strengthen your argument. 

Why Awareness Matters 

Despite being a universal stage of life, menopause is too often surrounded by stigma, silence, or misinformation. Many women feel isolated or uncertain about where to seek support. By raising awareness, we encourage open dialogue, empower women to advocate for their health, and foster understanding in workplaces, families, and communities. 

Support and Treatment Options 

Managing menopause is not one-size-fits-all. Options include: 

• Lifestyle adjustments: Regular exercise, balanced nutrition (including managing sugar, protein, fats, and fiber), sleep hygiene, and stress management. 

• Medical treatments: Hormone therapy (when safe and appropriate), non-hormonal medications, and supplements (when advised by a healthcare provider). It’s important to assess risks and benefits individually. 

• Support networks: Counseling, support groups, peer networks, and open conversations with family or friends to reduce isolation. 

Looking Ahead 

Menopause is not an ending—it’s the start of a new chapter. With greater awareness, education, and support, women can navigate this transition with confidence, dignity, and strength. 

This October, let’s take the opportunity to break the silence, share knowledge, and stand together in supporting women through this important transition. 

Engage with others and spread awareness using the following hashtags: 

• #MenopauseAwarenessMonth 

• #BreakTheStigma 

• #MidlifeHealth 

• #MenopauseMatters 

• #HealthyTransitions 

Resource: Find a Certified Menopause Provider 

For those seeking medical professionals with special training in menopause care: 

• The Menopause Society (formerly North American Menopause Society) offers a directory of menopause practitioners certified to provide care through perimenopause and beyond. You can search by ZIP, telehealth, country, etc. portal.menopause.org 

• Let’s Talk Menopause also has a feature to “Find a Menopause Provider” to connect with clinicians knowledgeable about menopause care. letstalkmenopause.org 

Disclaimer 

This information is provided for educational and awareness-raising purposes only. It is not a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider about your specific health needs and before starting or changing treatment plans. 

November is American Diabetes Month.

It’s our chance to show the world what life with diabetes is really like.

This year’s campaign is titled “We Stand Greater Than”.

“Every year, our community comes together to ring the alarm on the diabetes epidemic. For the millions of us who are at risk for it, it’s a time to get educated, find resources and make sure all those around us are aware of their risk, too. And for the millions of us living with diabetes, it’s a chance to tell our stories and awaken the world. Until we find a cure, we will find each other and lift each other up. Will you join us?” (diabetes.org)

Types of Diabetes

There are 30 million people is the United States that have been diagnosed with diabetes. However approximately 8 million Americans are undiagnosed at this time. Type 1 diabetes is the least common form of diabetes, accounting for only 5.6% of people diagnosed. Type 1 means that their pancreas has stopped producing insulin all together and they will need to take insulin forever or until a cure is discovered. Type 2 diabetes is the most common form of diabetes. For these people their bodies do not use insulin efficiently. Gestational diabetes occurs during pregnancy when blood sugars become elevated. While some people can control their blood sugar with diet and exercise, other require insulin or medication to manage it.

Managing Your Diabetes

Controlling blood sugar through diet, oral medications, or insulin is the main treatment. The following guidelines are equally as important.

• Education and Support – learn about diabetes self management, education and support.
• Prevent Complications – learn how to prevent or delay related health problems.
• Eat Well – find tips and strategies and ideas for healthy eating.
• Mange Sick Days – take steps to protect yourself.
• Get Active – be physically active to stay in control.
• Your Diabetes Care Schedule – put health care on your calendar.
• Be Prepared – manage emergencies by thinking ahead.
• Manage Blood Sugar – know your numbers and how to stay on target.
• Diabetes and Mental Health – find out how they are connected.

For more information visit the American Diabetes Association

The new and “Free” Weight Watchers program directed towards adolescent’s may negatively harm them.

Weight Watchers announced on February 7^th, that they will be providing free memberships, six weeks during the summer, for teenagers between the ages of 13 to 17 years old. Weight Watchers aims to increase its’ program reach to 5 million people by the end of 2020 – as they plan to build lifelong customers.

The question here is, what are the impacts of this program on adolescents today?

Although this may initially sound enticing and may be hard to see the harm, let’s look at some points that  show how this could negatively impact teenagers–now and in the future.

Weight Watchers is sending out a message to all teenagers, participants of the program or not, that something is wrong with their body, which is a form of body shaming. Is this the kind of message that we want to give to teenagers today? According to the Mayo Clinic, one of the main reasons teens develop eating disorders is SOCIETAL PRESSURE. We should be showing teens we love them as they are.

The obesity epidemic is no doubt a major concern relating to teens’ health and to their future. Obesity and eating disorders are widespread among teenagers. Everywhere you turn, there is a picture of what a perfect body looks like and the many ways one can try to achieve it.

However, programs such as this needs to be evaluated before being promoted, especially considering the psychological outcome. A 2016 research study by the American Academy of Pediatrics suggests that obesity prevention can lead to eating disorders. Eating disorders are the 3^rd most chronic condition following obesity and asthma in adolescents. Adolescence is a critical age where the individual develops self-identity, and messages like these can trigger young people to believe their bodies are not perfect, which can lead to eating disorders.

According to Dr. Eve Freidl at Columbia University, teenagers are supposed to be growing and getting bigger, and their brains just aren’t fully developed yet — the part of the brain that is more involved in the emotional world is developing faster than the part of the brain that is really good at long-term planning and decision making,” she says. “So while Weight Watchers is suggesting that this might be a good time to implement healthy behavioral strategies, I think saying that without data and research, as to the most responsible way to do it, can be dangerous.”

So, if  programs and messages like these are not in the best interest of the child then how do we help them?

What we need to do is to create a more balanced environment for them to be able to adopt a healthier lifestyle – guiding them constructively to make healthier and wiser choices and to increase physical activity is the best approach.  This message starts at home with parents. They have the biggest responsibility of shaping a child’ behavior. What they eat and how they live their lives  is determined by their environment and relationships at home.

We want to create a healthier body image not a distorted body image. This can be accomplished with an integrated approach from family members and health professionals such as a registered dietitian to apply lifestyle modifications.

 Reference:

 http://pediatrics.aappublications.org/content/early/2016/08/18/peds.2016-1649

This blog is co-written by dietetic student intern Rub Ali.

Each year on the fourth Thursday in November, Americans gather for a day of feasting, football and family. While today’s Thanksgiving celebrations would likely be unrecognizable to attendees of the original 1621 harvest meal, it continues to be a day for Americans to come together around the table—albeit with some updates to pilgrim’s menu.

With so much emphasis on the fat, calories, and potential dietary pitfalls of Thanksgiving dinner I thought I’d put a positive spin on the indulgent meal. I mean, with all the eating you’ve got to be getting some kind of nutrients, right? And, with the exception of canned cranberry sauce, (Uncle Joe insists on having it) everything on the table at my families’ Thanksgiving is homemade, and that has got to count for something!

Read on to see the HEALTH BENEFITS of Thanksgiving dinner!

• Just 5oz of turkey provides half the recommended daily allowance of folic acid and 32g of protein.
• 5oz of mashed potatoes pack 27mg of vitamin C—that’s 45% of the RDA.
• String Bean Casserole made with frozen or canned vegetables maintains most of the nutrients including beta-carotene and B-vitamins
• A half-cup serving of sweet potatoesprovides 330% of your recommended daily allowance of vitamin A!
• One half-inch slice (about 1/8th of a can) of cranberry sauce is only 86 calories and .1g of fat. Even better, make your own for the full antioxidant, and infection-fighting benefits of cranberries!
• Traditional stuffing doesn’t offer much but cook it in a separate dish, outside the turkey, to save yourself 70 calories per tablespoon!
• A 5oz glass of wine is packed with the antioxidant reservatrol, which reduces bad cholesterol and prevents blood clots.
• 1/8th of a 9” pumpkin pie packs 4.2g of fiber and 288mg of potassium, which helps counteract the high levels of sodium in a traditional Thanksgiving meal.

Now you know what you stand to gain from a traditional Thanksgiving dinner—aside from pounds.  Happy Thanksgiving!