by Guest | Apr 23, 2025 | Being Well, Featured, Uncategorized
In our fast-paced world, it’s easy to feel overwhelmed and disconnected. The constant influx of information and demands on our time can leave us feeling stressed and reactive. Cultivating mindfulness, the practice of paying attention to the present moment without judgment, can be a powerful antidote. Thankfully, numerous free apps are now available to guide us on this journey towards greater awareness and inner peace.
Several excellent free apps offer a fantastic starting point for anyone curious about mindfulness. Insight Timer boasts a vast library of guided meditations, talks, and music tracks led by teachers from around the globe. Its community aspect and diverse content make it a rich resource for both beginners and experienced practitioners.
Smiling Mind, offers a range of free programs designed for various age groups, including adults, children, and educators. Their meditations focus on stress reduction, sleep improvement, and overall mental well-being. Finally, Aura provides personalized mindfulness exercises, sleep stories, and music based on your mood. Its free version offers a daily three-minute meditation and access to a basic library of content.
While these apps offer valuable tools and guidance, the foundation of mindfulness often comes down to something incredibly simple: breathing. In the midst of a busy day, taking even a few moments to consciously focus on your breath can make a significant difference.
Think of it as a mini-reset button for your nervous system. When we feel stressed, our breathing often becomes shallow and rapid. Consciously slowing down our breath signals to our body that it’s safe to relax. Even a minute or two of deep, intentional breathing can help to calm racing thoughts, reduce muscle tension, and bring us back to the present moment.
You don’t need an app to practice mindful breathing. You can do it anywhere, anytime. Simply find a comfortable position, close your eyes if you wish, and bring your attention to the sensation of your breath as it enters and leaves your body. Integrating short breathing breaks throughout your day can be surprisingly impactful. Try taking a few deep breaths before starting a challenging task, during a moment of frustration, or simply as a pause between activities. These small moments of conscious breathing can accumulate, fostering a greater sense of calm and presence throughout your day.
The journey to mindfulness doesn’t require hours of meditation. By leveraging the accessibility of free mindfulness apps and prioritizing even a few moments of conscious breathing, we can cultivate greater awareness, reduce stress, and navigate our lives with more ease and intention. So, take a deep breath, explore these resources, and discover the power of finding calm in your everyday life.
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 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 Renee Aufdermauer | Jan 28, 2025 | Featured, Uncategorized
Estrategias para disfrutar del invierno
Las estaciones del año nos traen cambios a nuestro medio ambiente. Estos cambios son necesarios para que la vida natural siga su curso. Las estaciones se presentan de modo diferentes de acuerdo a la ubicación geográfica del lugar. En el condado de Tillamook las estaciones nos permite disfrutar de la belleza de nuestros bosques verdes ya que las temperaturas son frías pero no en extremo. Aunque por otra parte hay que aceptar que algunas veces el clima del invierno nos afecta el estado de animo de una manera negativa.
Es por esto que he decidido hablar de cinco estrategias simples que podemos implementar cada día durante el invierno para disfrutar y evitar la melancolía de la estación. Estas son las cinco estrategias; actitud positiva, alimentación saludable, hidratación, socialización, y nuevas actividades.
Actitud positiva
Al concentrarse en pensamientos positivos y las cosas que nos traen alegría, esforzamos nuestra mente a cambiar de actitud. Es tan fácil enfocarse en las cosas que nos va mal. A todos nos pasan cosas que nos desaniman, alguien hablo mal de nosotros, nuestra pareja se enoja muy seguido, nuestros hijos no parecen escuchar lo que les decimos, y muchas circunstancias más de las que nos podemos quejar. Pero que tal si nos enfocamos en concentrarnos en las cosas que nos traen alegría, y las cosas que si tenemos control. Como por ejemplo nuestra actitud positiva, y la manera de percibir lo que pasa alrededor de nosotros.
Una forma en la que podemos crear sentimientos positivos es a través de la escritura. Podemos escribir porque estamos agradecidos hoy. Puede ser algo tan simple como “Estoy agradecido porque puedo ver la lluvia y no mojarme”. O “Estoy agradecido porque es un nuevo día”
No necesitas ser un escritor profesional para empezar un diario, tampoco necesitas estresarte en escribir correctamente, usar puntación correcta o palabras sofisticadas. Recuerda cuando haces esta actividad para ti mismo. Puedes usar cualquier libreta, e incluso puedes usar tu teléfono usando las aplicaciones disponibles. También el grupo de prevención de TFCC tiene diarios que te puede proporcionar totalmente gratis. Para tu diario personal gratis comunícate con Angelica Ortiz angelicao@tfcc.org.
Alimentación Saludable
Todos sabemos o hemos escuchado de la importancia de la alimentación saludable. Hay lugares locales donde te pueden brindar información de valor y respaldada medicamente para que implementes una dienta balanceada. Algunos de los lugares son tu centro de salud local y el siguiente sitio de internet de prevención contra la diabetes. Prevenir la diabetes tipo 2 | Diabetes | CDC.
Hidratación
También no debemos olvidarnos de la hidratación. Muchas veces con el frio olvidamos la importancia de tomar agua. Según la asociación de la clínica Mayo la recomendación de agua depende de la actividad física, el clima, y la salud de cada persona. Para más información lee el siguiente articulo. Agua: ¿cuánto tienes que beber todos los días? – Mayo Clinic
Algunos tips para incrementar el consumo de agua son usar botellas medidoras para medir la cantidad de agua , prepararla por la mañana y tomarla durante el día. También podemos añadir unas gotas de limón para darle sabor. No olvidemos que en estos tiempos de invierno con el frio viene bien disfrutar de las tes de sabores o de fruta fresca. Compartiré la receta del ponche tradicional al final.
Socialización
La socialización es una parte integral en la vida del ser humana. A través de la socialización es como aprendemos comportamientos, compartimos tradiciones, cultura y nos integramos en la sociedad. Aunque algunas veces necesitamos tiempo a solas, el estar completamente en soledad no es recomendable o bueno para la salud mental.
La organización HelpGuide.org nos habla de ocho maneras de lidiar con la soledad. Me siento
solo: 8 maneras fáciles de lidiar con la soledad
Actividades Nuevas Creo que todos nos hemos sentido atrapados en la monotonía de la rutina diaria en algún momento de nuestra vida. Especialmente en los meses cuando no tenemos muchas horas de luz del día. Claro está que no podemos cambiar el tiempo pero si podemos hacer algo diferente para cambiar la rutina. Hay muchas actividades que podemos hacer sin necesidad de comprometer nuestros bolsillos con altos costos. La mejor manera de hacer algo nuevo y divertido es planificando con anticipación. Algunas veces solo tenemos que ser creativos o hacer una pequeña investigación de eventos, clases o celebraciones gratis que hay en la comunidad. Lo mas importante es estar dispuesto a explorar nuevas actividades. Algunas de las actividades nuevas que he estado haciendo este invierno son buscar oro en los ríos, hacer videos para las redes sociales, propagar hortensias, y ser voluntaria en eventos comunitarios.
En resumen, la lista de cosas para disfrutar el invierno son:
Esfuérzate en ver las cosas positivas y en enfocarte en las cosas que te traen alegría. Alimenta tu cuerpo a través de una alimentación balanceada, e hidratación. Pasa tiempo con las personas que te hacen feliz, desarrolla nuevas amistades y prueba algo nuevo que te permita salir de tu zona de confort y a la vez te distraiga de la rutina diaria.
Evita el consumo de drogas o el juego para hacer frente al estrés o la soledad. Si siente que está teniendo problemas en estas áreas no dude en buscar ayuda.
Comuníquese con la agencia al 503-842-8201 para obtener más información sobre el tratamiento de problemas de prevención de drogas o adicción al juego de azar.
Llame a la línea de ayuda para problemas de adicción al juego de Oregón: 1-877- mylimit (1-877-695-4648)
Chatee con un asesor de adicción al juego en línea en www.opgr.org Aquí les dejo la Receta de ponche tradicional
Ingredientes
½ cana pelada y en cortada en trozos.
1 libra de Tejocote entero.
1 libra de Manzana picada en pedazos pequeños y sin la semilla.
1 libra de guayaba partida en dos.
1 pina pelada y picada en pedazos pequeños.
300 gramos de tamarindo sin cascara.
100 gramos de flor de Jamaica
3 trocitos de canela
1 taza de Azúcar morena o al gusto
Modo de preparación
En una olla se ponen cinco litros de agua, se añade la canela, la caña y el tejocote y se le prende a juego medio. Después de 20 minutos se le añaden el resto de los ingredientes. Se deja hervir por otros 40 minutos y estará listo para saborear.
Acerca de la autora “Angelica Ortiz”
La autora es graduada de la universidad de Eastern Oregón University con una licencieatura en estudios integrados en salud pública y negocios. Es inmigrante mexicana, reside en el condado de Tillamook y trabaja para Tillamook Family Counseling Center y Tillamook Bay Community College.
Strategies to enjoy winter
The seasons of the year bring changes to our environment. These changes are necessary for natural life to continue its course. The seasons present themselves differently according to the geographic location of the place. In Tillamook County the seasons allow us to enjoy the beauty of our green forests since the temperatures are cold but not extreme. Although on the other hand we must accept that sometimes the winter weather affects our mood in a negative way. That is why I have decided to talk about five simple strategies that we can implement every day during winter to enjoy and avoid the melancholy of the season.
These are the five strategies; positive attitude, healthy eating, hydration, socialization, and new
activities.
Positive attitude
By concentrating on positive thoughts and the things that bring us joy, we force our mind to change its attitude. It is so easy to focus on the things that are going wrong. We all have things happen that bring us down, someone speaks badly about us, our partner gets angry too often, our children don’t seem to listen to what we say to them, and many more circumstances that we can complain about. But what if we focus on concentrating on the things that bring us joy, and the things that we do have control over. Like for example our positive attitude, and the way we perceive what happens around us.
One way we can create positive feelings is through writing. We can write down why we are grateful today. It can be something as simple as “I am grateful that I can see the rain and not get wet.” Or “I am grateful that it is a new day.”
You don’t need to be a professional writer to start a journal, nor do you need to stress about writing correctly, using correct punctuation or fancy words. Remember when you do this activity for yourself. You can use any notebook, and you can even use your phone using the available apps. Also the TFCC prevention group has journals that they can provide you totally free. For your free personal journal, contact Angelica Ortiz angelicao@tfcc.org.
Healthy Eating
We all know or have heard of the importance of healthy eating. There are local places where
you can get valuable, medically supported information to help you implement a balanced diet.
Some of the places are your local health center and the following diabetes prevention website.
Preventing Type 2 Diabetes | Diabetes | CDC.
Hydration
We should also not forget about hydration. Many times in the cold we forget the importance of drinking water. According to the Mayo Clinic Association, the water recommendation depends on physical activity, the weather, and the health of each person. For more information, read the following article. Water: How much should you drink every day? – Mayo Clinic
Some tips to increase water consumption are to use measuring bottles to measure the amount of water, prepare it in the morning and drink it during the day. We can also add a few drops of lemon to give it flavor. Let’s not forget that in these cold winter times it is good to enjoy flavored teas or fresh fruit. I will share the recipe for traditional punch at the end.
Socialization
Socialization is an integral part of human life. Through socialization is how we learn behaviors, share traditions, culture and integrate into society. Although sometimes we need time alone, being completely alone is not advisable or good for mental health.
The HelpGuide.org organization tells us about eight ways to deal with loneliness. I feel lonely: 8 easy ways to deal with loneliness
New Activities
I think we have all felt trapped in the monotony of the daily routine at some point in our lives. Especially in the months when we do not have many hours of daylight. Of course we cannot change the time but we can do something different to change the routine. There are many activities that we can do without having to commit our pockets to high costs. The best way to do something new and fun is to plan ahead. Sometimes we just have to be creative or do a little research on free events, classes, or celebrations in the community. The most important thing is to be willing to explore new activities. Some of the new activities I’ve been doing this winter are looking for gold in rivers, making videos for social media, propagating hydrangeas, and volunteering at community events.
In summary, the list of things to enjoy in winter are:
Strive to see the positive and focus on the things that bring you joy. Fuel your body with a balanced diet and hydration. Spend time with people who make you happy, develop new friendships and try something new that allows you to get out of your comfort zone and distract you from the daily grind.
Avoid drug use or gambling to cope with stress or loneliness. If you feel you are having trouble in these areas do not hesitate to seek help.
Contact the agency at 503-842-8201 for more information on drug prevention or
gambling addiction treatment.
Call the Oregon Gambling Addiction Helpline: 1-877-mylimit (1-877-695-4648)
Chat with a gambling addiction counselor online at www.opgr.org
Here is the recipe for traditional punch
Ingredients
• ½ peeled and chopped sugarcane.
• 1 pound of whole Tejocote (you can find this fruit in Mexican stores).
• 1 pound of apple, chopped into small pieces and without the seed.
• 1 pound of guava, cut in half.
• 1 pineapple, peeled and chopped into small pieces.
• 300 grams of tamarind without shell.
• 100 grams of hibiscus flower
• 3 pieces of cinnamon
• 1 cup of brown sugar or to taste
Preparation method
In a pot, put five liters of water, add the cinnamon, sugarcane and tejocote and turn on medium heat. After 20 minutes, add the rest of the ingredients. Let it boil for another 40 minutes and it will be ready.
About the author “Angelica Ortiz”
The author is a graduate of Eastern Oregon University with a bachelor’s degree in integrated studies with two minors, community health and business administration. She is a Mexican immigrant, resides in Tillamook County, and works for Tillamook Family Counseling Center and Tillamook Bay Community College.
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
Iyer, T.K., Manson, J.E. Recent trends in menopausal hormone therapy use in the U.S. JAMA Network. September 27, 2024. PMID: 39331374
Elflein, J. Treatment of menopause symptoms among older U.S. women as of 2021. Statista. August 5, 2021. https://www.statista.com/statistics/1255552/treatment-of-menopause-symptoms-among-older-us-women/
The Menopause Society. September 4, 2024. Hormone therapy usage rates still low despite proven benefits. https://menopause.org/press-releases/hormone-therapy-usage-rates-still-low-despite-proven-benefits#:~:text=It’s%20estimated%20that%2070%25%20to,continue%20to%20have%20hot%20flashes.
Yang, J. (November 20, 2023). Share of U.S. adults who avoid talking about menstruation or menopause as of 2022. Statista. https://www.statista.com/statistics/1424427/menstruation-and-menopause-taboo-us/
Solving the mysteries of menopause, one conversation at a time. (October 24, 2024). Oregon Health News Blog. https://covidblog.oregon.gov/solving-the-mysteries-of-menopause-one-conversation-at-a-time/?utm_medium=email&utm_source=govdelivery
