Clark University professor Deborah Merrill highlights new views, tips on menopause in book – Worcester Telegram

WORCESTER Its been a few years since menopause was a taboo subject, delicately referred to as the change, if referred to at all in polite society. But myths and misconceptions about the process persist.

Clark University sociology professor Deborah M. Merrills new book, Mastering Menopause: Womens Voices on Taking Charge of the Change, (Praeger) highlights how women going through, or who have gone through menopause viewed the phase of life and how their perceptions compared with those of women who were premenopausal.

Menopause is marked by the cessation of periods for one year and typically occurs when a woman is in her 40s or 50s. The average age of menopause in the United States is 51. Hormonal changes start years before, however, a phase known as perimenopause. Menstrual irregularities and symptoms such as hot flashes and mood swings can occur throughout the transition.

Merrill, who is 57, said she was inspired to write the book because her own experience wasnt what shed expected. She didnt suffer from hot flashes, and the symptoms she felt were managed with meditation, a practice she had coincidentally begun. She was also surprised at the emotional changes she went through.

Interviewing a variety of women at different stages of menopause gave Merrill an opportunity to explore attitudes women held and their range of actual experience.

Some women who had not yet begun menopause told her, Im just not going to let hormones affect me, or I hear there are a lot of herbal remedies that are just as good, Merrill said.

Another perception, which was promoted to American women from the 1960s until the early 2000s, was that hormone replacement therapy, or HRT, was the answer to menopause symptoms such as hot flashes, night sweats, insomnia, mood swings, painful sex and genitourinary troubles. It was said to prolong youthful femininity.

Research has found that hormones do affect the brain, particularly the limbic system that controls emotions.

And herbal remedies havent been shown to be effective, although soy can help relieve hot flashes. Meditation and other mindfulness practices also appear to ease symptoms.

After decades of treating HRT like the fountain of youth, concerns were raised about it in 2002 and 2003 when studies linked prolonged use of female sex hormones estrogen and progesterone to an increased risk of breast and ovarian cancer and heart disease.

Some women still rush to hormone replacement therapy to control or prevent all types of symptoms, Merrill said, and their physicians willingly prescribe. Other physicians save HRT only for extreme symptoms, such as when hot flashes interfere with sleep or work. She said the jury is still out on how long it is safe to use HRT.

Merrill discovered another surprise: A lot of the women I interviewed saw real positives from menopause. That wasnt something I expected.

With children grown and financial security likely to be better, midlife was often a time for many women to rethink priorities, start new careers or move in a new direction.

She said the positive attitude was partly the timing, partly the hormones.

Also, contrary to popular belief, some women reported having a better sex life. They didnt have to worry about getting pregnant, they werent as tired from juggling children and jobs, and they reported increased libido after ceasing use of birth control pills, which may have reduced their sex drive.

Some did complain of vaginal dryness and painful intercourse, however, and there were mixed reviews on whether application of topical hormonal cream, which doesnt carry the same systemic risks of HRT, made a difference.

Womens attitudes toward menopause ran the gamut from freedom and relief, at the positive end, to loss of feminine identity at the other.

For them, it was a signaling of their age, Merrill said. They felt they were now an old shriveled-up woman who is no longer sexually appealing. It was really difficult for them.

That feeling may also reflect social views of older women.

We still have this very negative view of women in their 60s and 70s and beyond, Merrill said.

Most women Merrill interviewed said it was important to be able to talk to their husbands or partners about menopause and have them be supportive.

There were cultural differences, Merrill found. Latinas were less likely to discuss it with anyone but their mother or a close female friend. My husband doesnt need to hear about this, they told her.

African-American women interviewed for the book were reluctant to go to their doctor for menopause help. They were still very distrustful of the medical community, especially gynecologists, Merrill said.

Mastering Menopause includes tactics for managing the physical side effects of the transition and outlines holistic techniques designed to combat the mental and emotional symptoms.

Merrill highlighted the following tactics for managing menopause during the holiday season or anytime:

Set realistic expectations for the holidays. Prioritize spending time together with loved ones rather than overdoing on gift giving and decorating.

Practice self-compassion. Your body is undergoing drastic changes and your emotions are probably all over the board. If you are standing in line or stuck in traffic, take a deep breath and exhale. Shut your eyes and say to yourself: May I be happy. May I be well. May I be free from harm. May I live with ease. Relax at the end of the day. You cannot be there for others unless you are there for yourself first.

Diet, exercise and sleep. A good diet high in fresh vegetables and lean protein as well as regular exercise and adequate sleep are a must. A serving of soy three times a day lowers hot flashes and night sweats over time.

Wear comfortable clothing and layers to peel off during a hot flash.

Be present. When you find yourself feeling frantic, stop and take a breath. Notice what you smell, hear, see, feel. If you can stay present, you will be less likely to worry about the future and get caught up in the stress.

Meditate when you can. Even 10 minutes a day will help you to maintain a feeling of calm that can be so hard to cultivate during menopause. Use a self-guided meditation, concentrate on your breath, or follow a guided practice on an app.

Relax. Make time for yourself. Give yourself a break this year. It is the best present you will get.

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Clark University professor Deborah Merrill highlights new views, tips on menopause in book - Worcester Telegram