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Women's Health

Smooth sailing through menopause: natural ways to ease the transition

Natural remedies to navigate menopause comfortably and confidently

Smooth sailing through menopause: natural ways to ease the transition
Photo by Peter Schulz on Unsplash
a woman standing on a beach holding a frisbee

Life is full of transitions, but few are as challenging to navigate as menopause. This process can cause uncomfortable physical and psychological symptoms such as hot flashes, painful intercourse, and severe vaginal dryness. Thankfully, there are ways to relieve menopausal symptoms. Menopausal hormone therapy (MHT), dietary supplements, and lifestyle changes can help reduce hot flashes, relieve vaginal dryness, and mitigate other menopausal symptoms, allowing you to comfortably transition into the next chapter of your life.

What Is Menopause?

Menopause is a natural process that marks the end of a person’s monthly menstrual periods. This is caused by the loss of ovarian follicular function and reduced production of the hormones estrogen, progesterone, FSH (follicle-stimulating hormone), and testosterone. Doctors typically diagnose menopause if menstruation hasn’t occurred for at least one year.

Hormonal birth control—including birth control pills and hormonal intrauterine devices—causes menstrual cycle changes and can mask symptoms of menopause, making it difficult to detect the start of perimenopause—the period before menopause during which the ovaries produce estrogen at a slower rate.

Who Experiences Menopause?

Menopause affects people with uteruses who are typically occurs between the ages of 45 and 55. Some people experience menopause before the age of 40, which is often referred to as early menopause. Research indicates smoking is one possible cause of premature menopause.

Anything that damages the ovaries or stops the body from producing estrogen (like hysterectomy, ovary removal, radiation therapy, or chemotherapy) will cause symptoms of menopause.

How Long Does Menopause Last?

The duration of perimenopause and menopause varies between individuals. Perimenopause can last between two and eight years.

While most people experience menopausal symptoms for less than 5 years, they can last between 7 and 11 years for some. Genetics and lifestyle factors can influence the length of menopause.

Menopause Symptoms

Menopause symptoms usually start during perimenopause and can impact day-to-day life. Here are some typical symptoms of menopause:

Menstrual Changes

During perimenopause, changes in the frequency and duration of menstrual periods are common. Additionally, some may experience spotting between periods.

Hot Flashes and Night Sweats

Vasomotor symptoms of menopause (VMS), such as hot flashes and night sweats, are also common. Hot flashes are a sudden feeling of heat in the upper body. Red blotches and profuse sweating can occur during hot flashes, and you may experience chills afterward. Low estrogen levels also cause nighttime hot flashes, known as night sweats, which often disrupt sleep.

You can relieve hot flashes by drinking ice-cold water, removing a layer of clothing, and using a fan when you feel a flash coming on.

You can also treat hot flashes by identifying and avoiding triggers such as stress and spicy foods. Medical treatment can help manage severe hot flashes.

Vaginal Dryness

Low estrogen levels during menopause can cause vaginal dryness, resulting in discomfort, itching, and burning. Vaginal dryness can also cause small tears in thinner vaginal tissues, causing pain during sex.

You can treat vaginal dryness with an over-the-counter vaginal moisturizer. Estrogen therapy in the form of low-dose vaginal preparations is also an effective treatment for many. Additionally, using a water-based lubricant can help prevent pain during intercourse.

If you prefer natural remedies over vaginal moisturizers, low-dose vaginal products, and other medicines, then herbal supplements—like sea buckthorn oil—and vitamins D and E may be helpful.

Mood Changes

Mood swings can make you feel irritable one minute and teary the next. Getting enough sleep, staying active, and reducing stress can help mitigate mood changes and enhance your overall well-being.

Depression and Anxiety

Menopausal symptoms and hormonal changes can cause depression and anxiety. Adequate sleep, a healthy diet, and regular physical activity can reduce the symptoms of depression and anxiety. Talk with your healthcare provider if you experience severe depression during menopause, as this may require therapy, medication, or both.

Urinary Incontinence

Decreased estrogen levels can weaken the pelvic floor muscles and urethra, making it hard to hold in urine long enough to get to a bathroom; this is known as urinary urge incontinence. Some individuals also experience urinary stress incontinence, whereby sneezing, laughing, or coughing can cause a leak of urine.

Physical therapy, maintaining a healthy weight, and doing Kegel exercises can help with these urinary symptoms. Products like incontinence pads, pessaries, and urethra caps can help contain urine leaks.

Brain Fog

Problems with focus and memory affect about two-thirds of menopausal individuals. Simple practices—like getting enough sleep, eating a balanced diet, staying socially active, and engaging in mentally challenging activities—can reduce brain fog.

How To Treat Menopause Symptoms

Menopause treatment options—such as menopausal hormone therapy and vaginal estrogen—can help relieve hot flashes, vaginal dryness, and other symptoms associated with menopause.

Hormone Replacement Therapy

Hormone replacement therapy (HRT), also known as menopausal hormone therapy (MHT) or estrogen therapy, can alleviate hot flashes, painful intercourse, and other menopause symptoms by using bioidentical hormones to replenish estrogen levels.

Progesterone hormone therapy may also be needed to protect the womb lining from the effects of estrogen hormone therapy. Taking progesterone and estrogen together is known as combined hormone therapy.

Different menopausal hormone therapy mediums include:

  • Skin patches
  • Tablets
  • Implants
  • Topical gels and sprays.

If you have a low sex drive that persists after systemic hormone therapy, your healthcare provider may recommend testosterone.

Benefits of Menopausal Hormone Therapy

While the effects of hormone therapy vary depending on individual factors, hormone replacement therapy is considered one of the most effective ways to treat menopausal symptoms and reduce the risk of conditions associated with menopause including osteoporosis, liver disease, uterine cancer, and heart disease.

Health Risks of Hormone Therapy

Menopausal hormone therapy is considered safe for most women, but that doesn't mean it’s without possible health risks—especially for those with pre-existing conditions or a family history of blood clots, cancer, and cardiovascular disease. Menopausal hormone therapy may not be safe for some and should be discussed with your healthcare provider if you have a family or personal medical history of any of the following:

  • Blood clots
  • Stroke
  • Heart disease
  • Heart disease risk factors (e.g., high cholesterol and high blood pressure)
  • Breast cancer
  • Gallbladder disease

Those undergoing menopausal hormone therapy may experience side effects including:

  • Nausea
  • Breast tenderness
  • Headaches
  • Hair loss
  • Bone loss
  • Diarrhea
  • Leg cramps
  • Depression
  • Acne
  • Vaginal bleeding or spotting
  • Increased risk of blood clots and breast cancer

Non-Hormone Menopause Treatment

Alternative therapies like non-hormone treatments can help ease the symptoms of menopause if you decide against hormone therapy. Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), can help manage depression and anxiety resulting from menopause. Clonidine, a blood pressure medicine, and gabapentin, an epilepsy medication are known to help with the vasomotor symptoms of menopause. Cognitive behavioral therapy can help with anxiety and low mood resulting from menopause.

Lifestyle Changes

On their own or in combination with hormone therapy, these lifestyle changes can make a huge difference in managing symptoms of menopause.

  • Stop smoking
  • Reduce alcohol and caffeine consumption
  • Eat a balanced diet
  • Exercise regularly
  • Engage in enjoyable activities to boost your mood
  • Maintain a healthy weight
  • Seek support from loved ones

Complications From Menopause

Decreased estrogen levels can result in long-term complications from menopause.

Osteoporosis

Osteoporosis is characterized by bone loss and decreased bone density, which is caused by a lack of estrogen.

Hormone therapy may help protect against menopausal bone loss. For those who can’t undergo hormone therapy, other approaches to decrease osteoporosis risk are encouraged (e.g., staying active, taking calcium supplements, and quitting smoking).

Antiresorptive medications—like bisphosphonates—reduce the breakdown and absorption of bone tissue and can be used to treat osteoporosis in postmenopausal individuals.

Cardiovascular Disease

The decline in estrogen during menopause increases the risk of developing cardiovascular disease. The rates of coronary heart disease are three times higher in menopausal women. To mitigate this risk, those experiencing menopause are advised to maintain a healthy and balanced diet and exercise regularly.

Conclusion

A decrease in estrogen levels during menopause can result in a wide range of physical, mental, and emotional changes in the body. Hot flashes, vaginal discomfort, mood swings, incontinence, and other symptoms can significantly impact daily life. However, there are ways to manage menopause symptoms. Hormone therapy has proved successful in treating symptoms by replenishing estrogen and progesterone levels. For those who are unable to receive hormone therapy for any reason, lifestyle changes, non-hormone treatments, dietary supplements, and other treatments can help alleviate symptoms. Discuss potential therapy and treatment plans with your healthcare provider so you can sail through menopause smoothly.

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Family

Dad camping with his kids shared the handwritten note left on his car from a fellow camper

More of this, please.

Photo credit: Canva, Note image via RCampR6/Reddit

A dad got a sweet note from a fellow father after camping with his kids.

One of the hardest parts of being a parent is never being sure whether you're doing a good job or totally bombing it. If you're conscientious enough to even wonder if you're a good parent, you probably are, but parenting entails a million little choices and interactions, and there's always a lingering voice in your head saying, "What if you're really screwing this whole thing up?"

Reassurance and encouragement are always appreciated by parents, but not always received, which is why a note from one camping dad to another has people celebrating the kindness of anonymous strangers.

"You are killing it as a dad."

Someone on Yosemite Reddit thread shared a photo of a handwritten note with the caption, "To the man who left this thoughtful note on my windshield at Lower Pines Campground this weekend, I extend my heartfelt gratitude; your acknowledgment of my efforts to be a good father means a great deal to me."


Windshield Note.
byu/RCampR6 inYosemite

The note reads:

"Bro,

I camped in the spot behind you last night. Let me just say, you are killing it as a dad. First off, I watched your wife guide you in as you backed up your trailer and nailed it on the first try without any yelling. Then your kids unloaded from the truck and were mild-mannered and well behaved. You told stories around the campfire and I had the pleasure of listening to the sounds of giggles and laughter.

From one dad to another, you are killing it. Keep it up.

P.S. Whatever you cooked for dinner smelled delicious!"

How often do we share these thoughts with strangers, even if we have them? And who wouldn't love to get a surprise bit of praise with specific examples of things we did right?

Everyone needs to hear a compliment once in a while.

So many people found the note to be a breath of fresh air and a good reminder to compliment people when we feel the urge:

"That would make any daddy's eyes water."

"It’s always nice, as a guy, to get a compliment."

"I complimented a guy's glasses at work (I'm also a guy, and btw they were really cool glasses, I wasn't just being nice) and now he keeps trying to tell me where he got his glasses and how I should get some. But I'm just having to be polite because I already have glasses and I'm not in the market. I finally had to tell him I'm not going to buy them lmao I just like them on him.

Made me feel like that's the first compliment he's had in years because he can't stop talking about it. Also I mainly liked the glasses because I think he's cute but he really thinks it's just the glasses haha jokes on him that cute bastard."

via GIPHY

"I was in the store with my wife and one of our 'adopted nephews' yesterday (we’re close friends with his parents and we’ve known him and his brother since they were newborns and 2yo, respectively). A woman came up to me at checkout while my wife was running out to the car and said 'I’m not sure what your family relationship is here, but I just have to tell you how nice and refreshing it is to hear all the laughter and joy from the 3 of you. You both seem like such a good influence on him and it warms my heart.' It’s such a small thing but as a dude, I can’t remember the last time someone gave me a compliment in public and it made my freaking day."

"10/10 letter. The and not yelling part gave me a good chuckle lol."

"We need so much more of men getting such heartfelt and sincere compliments. Thanks for sharing. ❤️"

"I’ve never considered leaving a note, but when I see a harmonious family with good parenting, it’s healing for me. My childhood was awful."

"Such an awesome compliment! Even though I don't have children myself, I like to remind my friends too that they're doing great & it brings them happy tears."

via GIPHY

"This made me cry. I love that you are getting your 'flowers.' My dad sucked, I’m so glad you are one of the good ones."

"This made me cry too. It’s so hard to be a human. Let alone a parent. Getting a good job sticker every now and then really means a lot these days."

"I'm a big bearded guy and I would cry if I got this note. More people like this, please."

The best part of this story is that no one knows who the dad who wrote the note is, not even the dad who shared it. It wasn't written for clout or notoriety, it wasn't to get attention or make himself look good. No name or signature, just an anonymous act of kindness to uplift a stranger whether he needed it or not.

We all need to hear or read kind things said about us, and sometimes it means even more coming from an anonymous stranger who has nothing to gain by sharing. A good reminder to share it when you feel it—you never know how many people you may move and inspire.

This article originally appeared last year.

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Politics

Great news: The U.S. government changed its approach to homeless veterans and the results are stunning

The number of unhoused veterans has decreased by 55.6% since 2010.

Photo credit: Canva

Three government agencies are ensuring that veterans have a home to go to.

A new report from the U.S. Department of Veteran Affairs (VA), the U.S. Department of Housing and Urban Development (HUD), and the U.S. Interagency Council on Homelessness (USICH) is showing promising news. Due to hard work and investing in housing initiatives, the number of unhoused veterans has decreased by 7.5% since 2023 and 55.6% overall since 2010!

Veteran homelessness has been a growing concern for decades. Since 2009, the three agencies have been monitoring the situation using an annual Point-In-Time (PIT) count to gauge the issue. The PIT Count is a yearly count of the sheltered and unsheltered people who are unhoused within a single night in January. The data collected in 2024 showed that 32,882 veterans experienced homelessness, of which 13,851 were completely unsheltered. These results are lower from 2023’s data, in which 35,574 veterans were unhoused in total and 15,507 were without any shelter period.

An unhoused veteran sitting with a sign asking for changeThe number of unhoused veterans has lowered by 55.6% since 2010.Photo credit: Canva

The VA credits the Biden-Harris Administration’s investment in specific “Housing First” programs aimed toward unhoused veterans along with HUD and USICH initiatives to combat homelessness in general. Some of these initiatives include $800 million worth of grants given to unhoused and at-risk veterans and policy changes within HUD that allowed veterans easier, less expensive access to housing.

“This data shows that with the right investments in housing and health care, and with strong leadership and coordination across government, homelessness is solvable,” said USICH Director Jeff Olivet in a press release.

“Today, thanks to interagency efforts by the entire Biden-Harris Administration and our partners on the ground, we are proud to announce a significant decline in Veteran homelessness this year,” said HUD Deputy Secretary Adrianne Todman.

A veteran sitting down as a woman in a white coat talks to himThe VA, USICH, and HUD are helping more veterans gain access to housing.Photo credit: Canva

While this is certainly great news of progress, homelessness is still an issue in the United States. While there were only 32,882 unhoused veterans recorded in 2024, that is still a large number of human beings that require homes. And that’s just unhoused veterans, not the entire homeless population.

According to a report by the National Alliance to End Homelessness, there is still a lot of work to be done. From 2019-2023, the number of people who entered an emergency shelter for the first time increased more than 23 percent. A vast number of factors create unhoused people, from economic hardship to drug addiction to mental illness. There are also incidents and natural disasters that make a person unhoused overnight such as a wild fire or a hurricane.

So what is the solution? Well, to Thomas Byrne, a professor of social work at Boson University, the answer is simple. To quote a phrase he heard from a head of a homeless services agency, “The solution to the problem is in the name of the problem.” In other words, to help the homeless, we have to just provide them homes.

A hand holding house keys in front of a homeThe key to solving homelessness is literally house keys.Photo credit: Canva

It’s a simple solution that has complex political issues and red tape all around it. But it’s a solution. We only have to work on the “how” now. Fortunately, based on what’s being done for the veterans in this country, the “how” appears to be more and more doable as time, effort, and work is put into it.

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Science

Eye-opening video shows why 80 percent of Americans live east of this line

You'll never see the U.S. the same again.

via YouTube/RealLifeLore

There's a big change at the 98th meridian.

Have you ever wondered why the eastern half of the United States is densely populated while everything west of Omaha, save for a few metro areas, is no man’s land?

Most people would assume that it’s because people first settled in the east and moved west. Or, they may believe it’s because of the vast desert that takes up most of the southwest. Those are some decent reasons, but it’s a much more complicated issue than you'd imagine.

A 20-minute video by RealLifeLore explains how topography and rainfall have created what appears to be a straight line down the middle of the country on the 98th meridian that dictates population density. Eighty percent of Americans live on the east side of the line and just twenty percent to the west.

RealLifeLore is a YouTube channel that focuses on geography and topography created by Joseph Pisenti.

In the video, we see that several large cities border the American frontier—San Antonio, Austin, Fort Worth, Oklahoma City, Wichita, Omaha, Lincoln, Sioux Falls, and Fargo, as well as Winnipeg up in Canada. To the west of those cities? Not much until you reach western California and the Pacific Northwest.

Why? Watch:

The major reason why the population drastically changes is rainfall. It rains much more on the east side of the line versus the west. The reason for the drastic change in rainfall is that the Rocky Mountains create a colossal wall known as a rain shadow that prevents moisture from passing from the Pacific Ocean. This has created a large swath of dry land that’s not conducive to larger populations.

Though the eastern U.S. is more densely populated, it doesn't mean the west doesn't sometimes feel crowded, especially if you live in Los Angeles County. What side of the line are you on?

This article originally appeared three years ago.

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Joy

Olympic kite surfer stumbles upon a drowning woman while testing a new camera and saves her

The whole thing was captured on video.

Photo credit: Canva

A kite surfer rides the wind and waves.

Thanks to an Olympic kite surfer being in just the right place at just the right time, a woman in danger of drowning was discovered far from shore and rescued off the coast of Brazil. And thank to the kite surfer testing out a new camera on his board, the whole dramatic incident was captured on film.

Brazilian Olympian Bruno Lobo was out kite surfing off the coast of the city of São Luís, Brazil, on January 10, 2025, when he heard a cry for help. Soon he spotted a woman who was clearly struggling in the water. "I promptly approached her with the kite, tried to calm her down and asked her to climb on my back (as) she was very tired and had no strength," he wrote in an Instagram post where he shared the video. It appears she was far from shore and was unable to get back by herself.

“I was very surprised at that moment to see someone at that level in the sea, and when I recognized that she was drowning I promptly went in her direction to help,” Lobo told CNN Sport. He was able get her back to the shoreline where she was attended to by lifeguards.

Some people were confused about how the rescue was filmed. It looks like Lobo was using a 360 degree camera attached to the end of his board. The technology of these cameras allows for a view from all angles, usually with a stabilization feature that makes for a smooth result. In addition, layering images from two lenses eliminates seeing the stick that's attached to the camera, making it look like the camera was just hovering in the air.

It was Lobo's desire to test the camera that prompted him to go out that day. The woman, who has since been identified as Maria Eduarda, shared her thanks in the comments of Lobo's post:

"Words can't describe my gratitude! It was the salvation that God and my guides sent to me. I really could not handle it if I spent 5 minutes on the high sea even knowing how to swim and using anti-drowning techniques. Thank you very much and I wish you showers of blessings in your life!" Eduardo truly was fortunate, since Lobo had considered not going out that day due to the cloudiness.

The governor of the Brazilian state of Maranhão presented Lobo a medal of honor "in recognition of his act of bravery in saving the young Maria Eduarda," adding that the kite surfer "makes Maranhão proud in sport and in life."

The rescue is a good close-up illustration of how hard it is to see someone in the water, even when conditions are relatively calm. It's also a reminder that even strong swimmers can be pulled by strong currents and find themselves in a harrowing situation without warning. Some people shared that the Brazilian in particular can be dangerous.

"The rip tides along the entire coast of Brazil kill hundreds each year. Locals all know which beaches can be enjoyed under what conditions, but tourists have no idea."

"I was helicoptered out of a rip tide off the east coast of Brazil. This brings back memories."

"A tip from a native Floridian for tourists: Rip tides are narrow. If you find yourself being pulled out by a rip tide, swim parallel to the beach until you're out of the current and then swim to shore. You will never make it fighting directly against the current."

Lobo, who is an orthopedic surgeon in addition to being an Olympic kite surfer, also warned people to respect the water. "Stay alert about the danger of the sea, rivers and anywhere you don't know because the current in some places is usually very strong!" he wrote.

In reflecting on the events of that day and the interviews he fielded in the aftermath, Lobo said he was only doing his duty and that he felt he was being used as an instrument of divine intervention. "We don't explain how God does, but I know he has a purpose for each of us!" he wrote. "May we be instruments in His hand, to love others and to do good.☝🏻 🙏🏻"


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Joy

Adorable 'Haka baby' dance offers a sweet window into Maori culture

Stop what you're doing and let this awesomeness wash over you.

@focuswithdan/TikTok

A young Māori performing his haka dance.

If you've never seen a Māori haka performed, you're missing out.

The Māori are the indigenous peoples of New Zealand, and their language and customs are an integral part of the island nation. One of the most recognizable Māori traditions outside of New Zealand is the haka, a ceremonial dance or challenge usually performed in a group. The haka represents the pride, strength, and unity of a tribe and is characterized by foot-stamping, body slapping, tongue protrusions, and rhythmic chanting.

Haka is performed at weddings as a sign of reverence and respect for the bride and groom, at funerals, at other significant events, and are also frequently seen before sports competitions, such as rugby matches.

The intensity of the haka is the point. It is meant to be a show of strength and elicit a strong response—which makes seeing a tiny toddler learning to do it all the more adorable.

Here's an example of a rugby haka:

Danny Heke, who goes by @focuswithdan on TikTok, shared a video of a baby learning haka and omigosh it is seriously the most adorable thing. When you see most haka, the dancers aren't smiling—their faces are fierce—so this wee one starting off with an infectious grin is just too much. You can see that he's already getting the moves down, facial expressions and all, though.

@focuswithdan When you grow up learning haka! #haka #teachthemyoung #maori #māori #focuswithdan #fyp #foryou #kapahaka ♬ original sound - 𝕱𝖔𝖈𝖚𝖘𝖂𝖎𝖙𝖍𝕯𝖆𝖓

As cute as this video is, it's part of a larger effort by Heke to use his TikTok channel to share and promote Māori culture. His videos cover everything from the Te Reo Māori language to traditional practices to issues of prejudice Māori people face.

Here he briefly goes over the different body parts that make up haka:

@focuswithdan

♬ Ngati - Just2maori

This video explains the purerehua, or bullroarer, which is a Maori instrument that is sometimes used to call rains during a drought.

@focuswithdan Reply to @illumi.is.naughty Some tribes used this to call the rains during drought 🌧 ⛈ #maori #māori #focuswithdan #fyp ♬ Pūrerehua - 𝕱𝖔𝖈𝖚𝖘𝖂𝖎𝖙𝖍𝕯𝖆𝖓

This one shares a demonstration and explanation of the taiaha, a traditional Māori weapon.

@focuswithdan Reply to @shauncalvert Taiaha, one of the most formidable of the Māori Weaponry #taiaha #maori #māori #focuswithdan #fyp #foryou ♬ original sound - 𝕱𝖔𝖈𝖚𝖘𝖂𝖎𝖙𝖍𝕯𝖆𝖓

For another taste of haka, check out this video from a school graduation:

@focuswithdan When your little cuzzy graduates and her school honours her with a haka #maori #māori #haka #focuswithdan #fyp #graduation @its_keshamarley ♬ Te Kura Kaupapa Māori o Ngāti Ruanui - 𝕱𝖔𝖈𝖚𝖘𝖂𝖎𝖙𝖍𝕯𝖆𝖓

Heke even has some fun with the trolls and racists in the comments who try to tell him his culture is dead (what?).

@focuswithdan Credit to you all my AMAZING FOLLOWERS! #focuswithdan #maori #māori #followers #fyp #trolls ♬ original sound - sounds for slomo_bro!

Unfortunately, it's not just ignorant commenters who spew racist bile. A radio interview clip that aired recently called Māori people "genetically predisposed to crime, alcohol, and underperformance," among other terrible things. (The host, a former mayor of Auckland, has been let go for going along with and contributing to the caller's racist narrative.)

@focuswithdan #newzealand radio in 2021 delivering racist commentaries 🤦🏽‍♂️ #māori #maori #focuswithdan #racism DC: @call.me.lettie2.0 ♬ original sound - luna the unicow

That clip highlights why what Heke is sharing is so important. The whole world is enriched when Indigenous people like the Māori have their voices heard and their culture celebrated. The more we learn from each other and our diverse ways of life, the more enjoyable life on Earth will be and the better we'll get at collaborating to confront the challenges we all share.


This article originally appeared four years ago.

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