by Guest | Mar 24, 2025 | Being Well, Featured, Uncategorized, Work Well
Written by: Sarah Ermer, MPH, CHES; Prevention Specialist at Tillamook Family Counseling Center
March is Problem Gambling Awareness Month, and when it comes to a behavior that can cause significant harm and remain hidden so easily, awareness is key. You may only picture gambling addiction as someone losing their life savings at a casino, and while many still experience gambling addiction in this way, gambling today takes more forms than it did even a decade ago. Technology has changed gambling, access to gambling, and how addiction takes hold—sometimes in ways we don’t even recognize.
If you’ve ever found yourself mindlessly scrolling through social media, telling yourself “Just one more minute” only to realize an hour has passed, you’ve experienced how technology can hijack our attention. Social media platforms like TikTok, Instagram, and YouTube Shorts use algorithm-driven content and intermittent rewards—features that stimulate the brain’s reward system much like gambling. Every swipe holds the potential for something exciting, unpredictable, and engaging. This taps into something psychologists call our variable reward system, which is the same mechanism that drives gambling behaviors. The uncertainty of what’s coming next (a viral video, a big payout) keeps us engaged far longer than we intend. This is why gambling addiction, like social media overuse, isn’t simply about willpower. It’s about the way our brains are wired for reward and reinforcement.
Let’s zoom out a little more, beyond gambling and social media, to another related pastime: video gaming. Though distinct activities, the line between gaming and gambling is becoming blurred. Many video games have features that replicate or explicitly mimic gambling. Spin-to-win rewards and loot boxes where players can pay real or in-game currency to win an unknown prize are both examples of how video games are exposing younger and younger players to the hook of gambling, not to mention games where players can enter and gamble within virtual casinos. And the younger a person is exposed to an addictive behavior, the more likely they are to experience addiction later in life. That’s why some countries, including Belgium, the Netherlands, and Australia have restricted or banned loot boxes from video games.
Moving back to the present-day landscape of gambling itself. Gambling is no longer confined to casinos or lottery games. In 2019, Oregon legalized sports betting, allowing people to place wagers anytime, anywhere via their smartphones. While convenient, this also means that gambling addiction can develop in secrecy. Someone could lose thousands of dollars without ever leaving their home. The accessibility of gambling apps makes it easier to engage impulsively, making problem gambling harder to recognize until significant harm has occurred.
Sports betting platforms, casino apps, and online poker sites are designed to keep users playing, using features like quick deposits, loss-chasing prompts, and VIP rewards. Without physical cash changing hands, it’s easy to underestimate losses. And because gambling doesn’t leave visible signs like drug or alcohol misuse can, it’s often called the “hidden addiction.” That’s why it is necessary to learn the warning signs of gambling addiction, both in ourselves and others.
Warning signs of gambling addiction can include:
- Spending more and more time gambling
- “Chasing” losses with more gambling
- Feeling the need to bet more money to feel the same excitement
- Creating special occasions for gambling (canceling other plans)
- Frequently borrowing or losing money with no clear explanation
- Mood swings, anxiety, or depression linked to gambling outcomes
- Feeling restless or irritable when trying to cut back
If you choose to gamble, these steps can help minimize harm:
- Decide in advance how much time and money you can afford to spend, and stick to that limit
- Avoid chasing lost money. The more you try to recoup your losses, the larger your losses will be.
- Make it a private rule not to gamble on credit. Don’t borrow money to gamble.
- Avoid gambling under stress. Don’t gamble as a way to cope with physical or emotional pain.
- Take breaks. The longer you play, the harder it is to stick to your limits. Step away regularly.
- Know when to walk away. If gambling stops being fun or causes distress, it’s time to stop.
Lear more warning signs and safer gambling guidelines by visiting OPGR.org.
I hope this article can be your introduction to learning about gambling harm and addiction. A few sentences about gaming or sports betting doesn’t begin to cover the depth of the issue, and there is always more to learn.
Remember, gambling addiction isn’t just a matter of willpower, and help is available. If you or someone you know is experiencing gambling harm, help is free and confidential. Go to OPGR.org, or call 1-877-MY-LIMIT.
by Guest | Mar 12, 2025 | Being Well, Featured, Uncategorized
We each deserve to spend the last months, weeks, days, and hours of our lives in an environment that makes us feel empowered, human, and whole. But doing so requires frank conversations about death, which many of us struggle to have, even with ourselves. According to a 2018 national survey by the Conversation Project, only 32% of people have discussed their wishes for end-of-life care, even though 92% believe it’s important to have those discussions.
When we do manage to have those discussions, the systems around death and dying are complex and often exhausting to navigate, meaning many people who are terminally ill or dying end up with unmet needs, even when their support system is doing everything they can.
Those situations are where a death doula—also called an end-of-life doula—can be helpful to have.
What is a death doula?
A death doula is a companion and guide through the end-of-life process. Their primary client is the dying person, though they also work with other members of the family, community, or care teams. Many death doulas take on small caseloads, allowing them to meet with clients more often and for longer sessions than care providers with intense caseloads or family caregivers with multiple responsibilities may be able to.
Death doulas provide six areas of support:
- Presence: Acting as a nurturing, calming companion.
- Emotional support: Being there for patients to talk to, being the person who doesn’t shy away from talking about death.
- Information sharing. Educating on relevant topics as needed.
- Proactive guidance. Anticipating patient needs and planning accordingly.
- Resources connection: Referring out to appropriate providers and community resources.
- Comfort measures: Using non-medical means to ease physical discomfort.
- Logistical support: Including household help, coordinating community care, etc.
Why might you work with a death doula?
Since wants and needs at the end of our life are as unique as each of us, there are many reasons why you might engage a death doula. Common ones include:
- You want the assistance of a compassionate guide when having those difficult conversations about death and end-of-life planning with yourself, or with someone else.
- You’re unsure how to start planning your end-of-life care and want help navigating the process.
- You have a limited support system and want a companion through your final months, weeks, or days.
- You want more companionship, emotional support, comfort measures, or logistical support than hospice, caregivers, or the other members of your care team have the capacity to provide.
- You want someone to help plan and/or participate in your vigil.
- You have knowledge, stories, etc. you want to pass on and need help with legacy planning/projects, which have been shown to increase patient and caregiver wellbeing.
- You want help planning your deathbed ecosystem; where you pass away, who is present, what the room looks, sounds, and smells like. You have every right to cultivate a deathbed ecosystem that brings you comfort, peace, even joy.
- You’re nowhere near death but you want to be on the safe side by planning proactively.
How to choose a death doula
Currently, death doula work is not heavily regulated. Organizations like the National End-of-Life Doula Association and the Internation End-of-Life Doula Association offer certifications in order to lend a degree of consistency and accountability for doulas. But certification isn’t legally required for someone to advertise as one.
When contacting a death doula, you can ask if they’re certified, and by who, and what training they’ve undergone; in Oregon, the Peaceful Prescence Project is commonly used and well-regarded. You can also familiarize yourself with the death doula scope of practice; that way, you can identify if a death doula is offering services outside their capacity to provide.
It can help to spend time thinking about what death doula services you want, as the exact services offered can vary between providers. Knowing what matters most to you in your end-of-life care makes it easier to find a death doula who’s a good fit.
You can find more advice on selecting a death doula at NEDA. If you decide to work with a death doula, you can use the NEDA “Find a Doula” directory or this state-by-state directory to find one near you.
Written by contributor Sam Wall, LMSW NEDA-Proficient, and trained in death doulaship through the Peaceful Presence Project. You can visit Sam’s website for more information here: https://morningstardeathdoula.com/about/
by Guest | Mar 3, 2025 | Being Well, Featured, Move Well
Progress over Perfection Update Written by Emery Edwards
Almost a year ago, I wrote and published an article about my journey of pursuing progress over perfection. I’m a year and a half into my journey, so I thought it’s time for an update.
Having a progress over perfection mindset has changed my life for the better. Before last year, I believed that if I couldn’t do something perfectly the first time, I couldn’t, or wouldn’t, do it at all. This was a toxic mindset and not only limited my journey towards physical health, but also my creativity. I wish that someone had been realistic with me about what this actually looks like. Even now, it’s hard not to compare when I see people accomplishing their weight loss, fitness, or other health goals, in shorter periods of time. However, if you’re interested in pursuing your goals with the progress over perfection mindset, it’s important to recognize that comparison is the thief of joy. Your body, your goals, what you enjoy, and your circumstances, will never be the same as someone else’s. And for me, I’m still changing my habits and learning what works for me. In the process, however, I’ve found so much more joy and happiness than I have ever known possible, but that isn’t reflected on the scale at the doctor’s office.
When I began this journey of progress over perfection, I felt so out of touch with my body and I was constantly inflamed, bloated, and in pain. I had lost a significant amount of muscle mass during a particularly bad bout of depression; and combined with the effects of staying indoors during COVID, I felt trapped inside myself. I couldn’t move the way I wanted; I didn’t feel the way I wanted and had no idea how to fix it. How can you change decades of poor eating habits, and a lifelong toxic relationship with food and exercise? Well, the answer for me was I had to start somewhere. Anywhere, really. And that’s the key with having a progress over perfection mindset- start anywhere and make small, incremental changes that you can sustain for the rest of your life. So, that’s what I did. I started by just trying to get more protein and fiber. Then I started walking along the bay. I discovered I enjoyed doing it, so I started walking more often. There were days when I wanted to go on a walk and yet I felt stagnant and trapped. I found on those days, saying ‘if I get out there and don’t want to anymore, I’ll go home’ helped, because I have never regretted going for a walk. Not even the time I got stuck in a sudden hailstorm.
Perfection is the enemy of good. The enemy of feeling good. If I kept quitting after not reaching my unrealistic goals the first time, I wouldn’t be where I am today – a happier, healthier version of myself than I ever thought possible. I make delicious and nutritious meals, I forage, I take walks, I don’t get winded on the stairs, I dance for hours with my friends, hike for miles… the list goes on. It’s a far cry from when I started – unable to walk a half mile without fatigue. For me, taking a step to tap into what I enjoyed doing as a kid, like bike riding or gardening, helped me be more successful. Even collecting things can be physical activity! I spend hours walking miles along the beach looking for agates or in the forest foraging for mushrooms. Try different things and see what works for you and stick with it, not because you must, but because you want to. Getting physical activity in doesn’t have to mean spending hours in the gym unless you want it to. In my experience, walking and spending time in nature has become a favorite pastime. I do it for fun now and it’s helped me regain my creative spark. I have built muscle, I have regained my confidence, I sleep better, I create more often, I have the energy to show up for my community, and the scale still hasn’t changed. It’s changing your habits slowly and consistently that will get you to where you want to be. Not shame, blame, or perfectionism. Instead, it takes time, love, and care.
Someone once told me that every meal is a chance to learn more about yourself. Every meal, whether you’re following your goals or eating a mound of french fries for dinner, has something you can learn from it. Paying attention to the feeling you get when you eat different things is important. Do you eat that mound of fries and then feel exhausted after? Do you have energy after eating that chicken caesar? No amount of research will tell you the perfect plan for you and your lifestyle, but it can provide you with guidelines and ideas. Eating more protein and fiber, building muscle, being active, limiting your sugar intake… are all important features of a healthy lifestyle. But this world is full of challenges when it comes to eating healthfully, exercising, and maintaining the habits that help you feel your best. Advertising, social pressures, holidays, and a host of other circumstances put those of us who struggle to self-regulate our eating habits and physical activity in daily battles. Sometimes, especially during the holidays, it can feel like an all-out war. A physician can tell you to follow a certain diet, follow the weekly guidelines for physical activity, avoid certain foods, etc. Work with your healthcare provider to find a plan that works for your physical and dietary needs—getting a dietician was so helpful for me!
At the end of the day, it’s always easier said than done, but this is where progress over perfection comes in. Rome wasn’t built in a day, and your ideal habits and lifestyle won’t be, either. It takes hard work, determination to feel better, and the willingness to try and fail over and over. It takes trial and error to figure out what works for you, and that’s what the perfection mindset robs you of. So, this year, instead of trying to adhere to strict, unrealistic, New Years Resolutions, I have a new challenge for you. Try, fail, and try again. I think you’ll find some things that are worth sticking to for the long term. Who knows, you might enjoy it!
by Guest | Feb 12, 2025 | Being Well, Eat Well, Featured, Uncategorized
Valentine’s Day is often associated with grand romantic gestures, chocolates, and flowers, but at its core, it’s a celebration of love. Additionally, for those who may not have a partner, it can sometimes feel like a day of loneliness, often referred to as Single Awareness Day. Let’s start looking at Valentine’s Day differently. While we may frequently focus on showing love to others, it’s just as important to show love to ourselves. Self-care is the ultimate act of self-love, and what better time to prioritize it than during a season dedicated to the heart?
Why Self-Care Matters
Self-care isn’t just about indulging in spa days or treating yourself to your favorite dessert—though those can be wonderful! It’s about intentionally caring for your mental, emotional, physical, and, if possible, financial well-being. In our busy lives, we often put others first, whether our families, jobs, or community commitments. We usually push our own needs aside. However, there’s a reason why flight attendants instruct us to put on our own oxygen masks first before assisting others. Ensuring our own well-being first enables us to better support those around us. Taking time to nurture ourselves allows us to show up more fully for the people and responsibilities that matter most. Seeking guidance is also a form of self-care. This could be reaching out to a friend, a family member, or a counselor.
Simple Ways to Practice Self-Care
If you’re unsure where to start, here are a few simple yet meaningful ways to prioritize self-care this Valentine’s Day:
1. Nourish Your Body
Remember to eat like you love yourself! Fuel yourself with foods that make you feel good—both physically and emotionally. Cook a nutritious meal, enjoy a cup of tea, or savor that piece of chocolate guilt-free. You can find healthy recipes on
www.FoodHero.org. Meal planning, shopping smart, and preparing healthy meals can also be a from of self-care as it takes the stress away of meal time. Try meal prepping at the beginning of the week to save time and make healthier choices easier.
2. Move in a Way That Feels Good
Exercise doesn’t have to be a chore. Whether it’s a walk outside, a yoga session, or dancing in your living room, find movement that brings you joy. This could even be something small, like taking the stairs instead of the elevator or parking farther away from the door when going somewhere. Did you know that getting at least 150 minutes of physical activity each week can significantly lower your risk of developing chronic diseases? Small daily changes can add up to make the biggest impact. It’s also a natural antidepressant that can help brighten these cold, dark winter days.
3. Prioritize Rest
Give yourself permission to slow down. Take a nap, go to bed earlier, or spend some time reading a book without distractions. It’s okay to skip an event if you need time for yourself. Establish a nighttime routine to help you wind down. This could mean putting electronics away at a certain time or taking a few minutes before bed to stretch. Listen to your body and rest when you need it.
4. Engage in Activities That Bring Joy
What makes you feel truly heart happy? Maybe it’s painting, gardening, playing music, playing with your fur babies, or simply taking a mid-day nap. Carve out time for the things that make you happy. Start small by dedicating 10 minutes a day to something you love. Treat it like an important meeting with your boss—one you wouldn’t cancel.
5. Set Boundaries
Saying ‘no’ can be an act of self-care. Protect your time and energy by setting boundaries that allow you to prioritize what truly matters. Boundaries help create balance in your life and prevent burnout. They allow you to manage your emotional well-being by limiting interactions that drain you and focusing on those that uplift you. Setting boundaries might look like turning off your phone during personal time, declining commitments that overwhelm you, or clearly communicating your needs to others. Remember, setting boundaries is not about shutting people out; it’s about making space for what brings you peace and fulfillment.
6. Practice Self-Compassion
Be kind to yourself. Speak to yourself as you would a dear friend, and let go of perfectionism. You are worthy of love and care exactly as you are. Self-compassion also means acknowledging your progress, no matter how small, and celebrating the effort you put into improving yourself. Give yourself grace on difficult days and remember that setbacks are a part of growth. Practicing self-compassion can also involve journaling positive affirmations, engaging in self-care activities that make you feel valued, and surrounding yourself with people who uplift and encourage you.
A Valentine’s Day Promise to Yourself
This Valentine’s Day, promise to love yourself a little more and be kinder to yourself. Whether that means treating yourself with kindness, taking a break, or simply acknowledging your own worth, Understand that taking time for yourself might feel unusual, and change can be scary and uncomfortable, but prioritizing self-care is essential and takes time. Self-care is not all or nothing; it’s about taking it one day at a time. Recognize that you are just as deserving of the love and support you give to others. Self-care isn’t selfish—it’s necessary. You are important and you matter to so many people.
So, while you’re celebrating love in all its forms, don’t forget to celebrate yourself too. You deserve it.
Written by: Galena Flores, SNAP- Education Program Assistant, and Tillamook County Wellness Contributor
by Michelle | Jan 31, 2025 | Being Well, Eat Well, Featured, Uncategorized
Did you know simple mealtime routines can set children up for success? Providing nutritious foods that nourish a child’s physical and mental development is important; however, predictable mealtime patterns can be equally, if not more, important. Safe, consistent and nurturing care are critical for the development of a young child’s nervous system. These factors contribute to a child’s ability to make sense of the world and the degree to which they feel a sense of agency or control over their place in the world. Early childhood experiences shape how their bodies and minds will react to adversity in the future. Parents and caregivers can use mealtimes to reinforce safety and shared expectations with children as a way to build resilience.
The book, Hungry for Love, by Registered Dietician Charlie Slaughter describes how establishing set mealtimes with consistent, shared expectations between caregiver and child strengthens bonds of trust and feelings of safety. Even if parents have not had this modeled for them in their own lives, they can adopt these simple practices within their own family environment. The earlier children are exposed to established routines, the better. If children are older, it can be more challenging to shift family norms. As with any effort to change habits, it’s best to make small changes over time and to be patient with progress.
Following are some research-backed strategies to consider:
Eat Together: Establish and maintain consistent mealtimes in a designated location. Ideally this is the dining or meal preparation area, to be associated with eating together as a family as often as possible. Even if it is only a few nights a week, setting this pattern creates expectations that spending time being nourished together is a priority. Let’s face it. We need to eat to survive. And we need each other to survive. There aren’t many better ways to instill a sense of safety and security in children than to prioritize eating meals together in a calm and supportive setting. Our family rule was that food could only be eaten in the “hard floors” part of the house. Since we had carpet in the living room, this meant meals and snacks had to be consumed in the kitchen or dining area. Yes, it kept my house a lot cleaner but the main idea was to focus on food and family. This also helped limit snacking so the kids were hungry for mealtimes.
Foster Connection: Families are busy. It’s okay to have boxed macaroni and cheese with fish sticks or even take and bake pizza for dinner sometimes. What’s important is to establish spending time together as the priority. Eating around the television or using cell phones during meals signals the importance of sources other than the child and they will get that message loud and clear. Instead, use meal times as a safe, welcoming environment to discuss everyday events, feelings and challenges. Our family used “high,low, middle” as a mealtime conversation starter. “Tell us your high and your low from today and something interesting that happened.” Asking kids open-ended questions helps parents learn more about their child’s perspective and it helps the child develop crucial skills of self-awareness and empathy.
Set Clear but Compassionate Expectations – and stick to them: Introduce choices to build a sense of agency or control while also setting clear expectations. “Would you like green beans or broccoli?” The message here is that we are going to eat healthy vegetables but you can choose which one. Families can fall into patterns where mealtimes become a power play. “You WILL eat your vegetables!” This is a great way to train a child to avoid vegetables for the rest of their life. It can take multiple introductions of certain foods before kids form a positive association. Find ways to empower children to try new things. We had a rule that each child had to eat at least as many bites of their vegetables as they were old. If you were three, you ate three green beans. It was a crazy idea that actually worked really well for us in getting our kids to try new foods.
Many people grow up as members of the “clean plate” club; where the expectation is that every morsel of food on the plate has to be consumed. This can set children up for disordered eating patterns later on. Consider using divided plates to help children learn portion control and let them dish up servings for themselves when they are old enough. This helps develop mindful eating patterns where portion sizes are driven by hunger and satiety cues rather than mere habit. Welcoming, safe mealtimes also support kids eating more slowly which will help them recognize those cues.
Last but not least, set consistent expectations around dessert. Rather than establishing a pattern that every meal ends in dessert, consider having fruit or no dessert after dinner most nights of the week and designate one or two nights a week for special treats. According to the American Heart Association, it is estimated that Americans consume 2 to 3 times the recommended daily allowance of sugar. That adds up to about 60 pounds – the equivalent of six, 10-pound bowling balls – every year. Setting family norms around sugar consumption is critical for lifelong health. Our family eliminated candy early on as a way to reduce artificial ingredients in our kids’ diets. We allowed chocolates as small treats and designated Friday as “ice cream night.” To make it even more special, it was the one exception to eating in the living room.
Mealtimes are more than just opportunities to nourish our bodies—they are powerful moments to nurture our children’s emotional and psychological well-being. By establishing predictable routines, fostering connection, and setting compassionate yet clear expectations, we can create a safe and supportive environment that helps children feel secure, understood, and empowered. These simple yet impactful strategies not only contribute to healthier eating habits but also build resilience, emotional regulation, and a sense of belonging.
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
by Guest | Dec 28, 2024 | Being Well, Featured, Uncategorized
With the introduction of hormone therapy in the 1960s, women flocked to their doctors to treat their menopause symptoms. The therapy was groundbreaking and provided relief for millions of women. The treatment grew in popularity until the early 2000s. The use of hormones abruptly dropped after a women’s health study raised serious concerns over risks. With few other options available, the fallout from the study left an entire generation of healthcare providers struggling to treat women in their menopausal years. This gaping hole in women’s health is now getting addressed with more education, research, and a look back at that sentinel study that stopped it all.
What is menopause
Natural menopause occurs when a woman or person identified as female at birth has gone 12 months without any period. This defines the end of not just menstruation but also the end of fertility, as the ovaries are no longer functioning as effectively. This decreased function results in less hormone production, primarily the estrogen hormone. An estimated 1.3 million women enter menopause each year, with approximately one-third of their lives spent in menopause. The average age for natural menopause is 51 years. But symptoms may begin up to 10 years before menopause in what is known as perimenopause or the menopause transition.
Surgical menopause involves removing both ovaries with a surgery known as an oophorectomy. The removal of ovaries relates to medical issues, which can occur at any age. The missing ovaries will trigger menopause symptoms due to the lack of hormones they typically produce.
Common Menopause Symptoms
| Hot flashes are the sudden sensation of warmth in the face, neck, or chest with or without sweating |
Night sweats are hot flashes with sweating that occur at night |
| Difficulty sleeping, which may cause daytime fatigue and irritability |
Thinning of bones (osteoporosis), which may cause bones to break more easily |
| The vaginal skin may become thin or dry, causing irritation and painful sex |
Urinary issues such as recurring urinary tract infections (UTIs) and incontinence |
| Mood changes, such as depression or irritability |
Anxiety |
| Joint pain, aches, or stiffness |
Hair loss or thinning |
| Memory or concentration problems, commonly called “brain fog” |
Heart palpitations where your heart beats suddenly become more noticeable |
| Decreased interest in sex |
Tinnitus, a constant ringing in the ears |
| Weight gain |
Increased facial hair |
Types of hormone therapy
Hormone therapy is the use of prescription medications to boost hormone levels in the body. For the treatment of menopause, this therapy replaces the declining estrogen and progesterone. For menopause, this therapy comes in two types.
Systemic therapy. Estrogen and progestin, or similar compounds, are absorbed into the blood and travel throughout the body to treat symptoms. This method is very effective at treating hot flashes. Systemic therapy comes in the form of:
- Oral pills
- Patches placed on the skin
- Gels or sprays placed on the skin
- Ring inserted into the vagina
Low-dose therapy. Also known as vaginal estrogen therapy, this medicine treats just the vaginal area in the form of topical or vaginal creams. Low doses rebuild and moisturize vaginal tissue. Because of the small doses of this therapy, there are fewer risks as only a minimal amount enters the bloodstream.
Concerns about hormones for the treatment of menopause
In 1991, the Women’s Health Initiative (WHI) began a long-term study on women’s health. The study focused on cardiovascular disease, cancer, and osteoporosis-related fractures. In 1998, the study looked at hormone therapy use with both estrogen and the combination of estrogen and progestin. By 2004, researchers had stopped both studies early after finding increased risks of heart disease, stroke, pulmonary embolism, and breast cancer. The halting of the studies made headlines, leading many women to stop using hormones. Women aged 52-65 had the greatest decline as use dropped 88% in this group.
The impact of the WHI study was profound. Few other treatments were well studied. An entire generation of healthcare providers were left lacking information on treating menopause, and women felt this. A survey in 2021 found that 73% of women ages 40-65 were not getting care for their menopause symptoms. An additional 65% said they would not consider hormone therapy.
The benefits of treating symptoms
About 70-80% of women have menopause symptoms negatively affecting their quality of life. Hot flashes are the most reported symptom and can last more than a decade. However, up to 40% of individuals will continue to have symptoms into their 60s, and up to 15% will have hot flashes into their 70s. Hot flashes affect not only physical comfort but also sleep and mood.
The tide is changing with menopause treatments. Since the WHI study, research has shown hormone therapy is safer in younger women. Starting MHT within 10 years of the onset of menopause or before age 60 poses less risk. Hormone therapy is the most effective method of treating vasomotor symptoms like hot flashes. About 80% of women get relief from symptoms within two weeks of starting hormone therapy. There are still risks, and each individual should discuss their personal risk with their healthcare provider. Risks associated with hormone therapy:
- Stroke
- Uterine cancer
- Blood blots
- Breast cancer
For many, the benefits of hormone therapy outweigh the risks.
- Reduced menopause symptoms
- Relief of vaginal discomfort and dryness
- Improved bone health
- Ease symptoms of overactive bladder
- Lower risk of cardiovascular disease
- Reduced risk of developing type 2 diabetes
But hormones aren’t the only treatments. More research backed non-hormonal options are available to treat a variety of symptoms.
When to see a healthcare provider
Menopause treatment is in the spotlight with organizations nationwide. Locally, Oregon Health and Sciences University (OHSU) began offering training on menopause care. The classes are offered statewide to primary care providers and community health partners. With this program, OHSU focuses on reaching healthcare providers located in rural areas, including Tillamook County.
The impact of menopause symptoms cannot be understated. They are disruptive for many women daily, affecting how they feel, work, and relate to others. Perimenopause and menopause symptoms last for a decade or more, yet 1 in 8 adults still avoid talking about menopause. If you have perimenopause or menopause symptoms, talk with your healthcare provider. You can discuss:
- Whether you have reached menopause
- The symptoms you have and how much they affect you
- Your health risks based on your age and general health
- Whether hormone therapy is a good option for you
- Alternative treatment options to hormone therapy
If you need assistance in finding a provider to treat your menopause symptoms, check The Menopause Society’s website for a link to menopause specialists. If you are in the Columbia Pacific CCO, look at their Find a Provider page.
Written by: Leanna Coy, FNP-BC, Freelance Health Writer
References:
Menopause definitions. (2024). The Menopause Society. Retrieved December 2, 2024. https://menopause.org/patient-education/menopause-glossary
Menopause. (2024). Society for Women’s Health Research. Retrieved December 2, 2024. https://swhr.org/health_focus_area/menopause/
Walsh, J. (January 10, 2024). How gaps in research lead to gaps in care for aging women. Harvard Medical School News & Research. https://hms.harvard.edu/news/how-gaps-scientific-data-lead-gaps-care-aging-women#:~:text=Ambrosio%3A%20Menopause%20is%20inextricably%20intertwined,third%20of%20their%20lives%20postmenopausal.
Signs and symptoms of menopause. (March 14, 2023). NHS. https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/signs-and-symptoms-of-menopause/
Hormone Therapy. (2024). The Menopause Society. Retrieved December 2, 2024. https://menopause.org/patient-education/menopause-topics/hormone-therapy#:~:text=What%20Is%20Hormone%20Therapy?,night%20sweats%2C%20and%20sleep%20disturbances.
Kohn, G.E., Rodriguez, K.M., Pastuszak, A.W. The history of estrogen therapy. Sex Med Rev. May 27, 2019. PMID: 31147294
About WHI. (2021). The Women’s Health Initiative. Retrieved December 2, 2024. https://www.whi.org/about-whi
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