STOUGHTON - There are some things in life that can not be avoided, and for a woman it is menopause. For some it is a nightmare.
A woman in her mid-30s can start menopause, but the average age is 51 years old.
There are women who do not even notice they have started menopause. They may have the occasional hot flash or begin to gain some weight, but for some women it is a complete change in life.
Stoughton librarian Tanya Dubois welcomed 16 women who came to listen to what Estevan's Jennifer Olfert had to say about her battle with menopause.
Olfert is a certified holistic menopause coach, a functional nutrition coach and personal trainer, and she came to the Stoughton Public Library on March 4 to talk about her experience with menopause.
Olfert , 47, is an active woman. She runs a gym and does personal training and was an incredibly positive woman, but when menopause hit, she became a different woman.
Olfert noticed her mood began to change and she was more negative about things in life. She started to get a ringing in her ears and no longer wished to be intimidate with her husband.
Her weight started to increase, and she was getting anxiety and panic attacks. She did not have the hot flashes, one of the signs of menopause.
She went to the doctor and had blood tests done. They all came back normal, but she knew there was something wrong.
She started calling in sick to the job where she was the owner, but she just did not have the energy to go out. Instead she laid on the couch all day and when her husband came home from work, she acted as if nothing was wrong.
Her nights became sleepless and Olfert started to forget things. She thought maybe it was an early sign of dementia.
Again, she went to her doctor and again all the testing came back normal, which was frustrating to the once-active woman.
No longer wanting to talk to people, she stayed at home and would not shower for days or even get dressed. She was sliding downhill and became so distraught about life she thought of suicide.
It was suggested to her to call a private nurse practitioner in Regina. She was grateful it was a phone call, but only a few minutes into the call, Olfert broke down crying and a few minutes later was told she was in post-menopause.
Finally, she was able to talk to someone who understood what she was going through and the work began to get Olfert back to her normal self.
Menopause can cause a list of issues such as mental health struggles, weight gain, frozen shoulder, hair change, vertigo, asthma and so much more, but they can be made a lot easier.
At one time years ago, shock therapy was given to women who went through this. This was halted in 1996.
Through research and the help of her nurse practitioner, she has found the road that helps her, but there are things that all women can do to help them get through the menopause years with proper diet.
Every woman needs at least 25 grams of fiber per day. It helps slow down the absorption of glucose and helps feed the gut microbiome which in turn can help with inflammation effects.
It is also essential for women to get at least 125 grams of protein daily. This helps to maintain muscle mass and strength. It helps to maintain a healthy weight and stabilizes blood sugar which can also help with dizziness and fatigue.
“It is important to have your vitamin D levels checked,” said Olfert. “Knowledge is power.”
Vitamin D helps bone health and can reduce the risk of osteoporosis.
“Calcium is also a must to help keep bone density, and it can be found in foods like cottage cheese, yogurt, milk, leafy greens and even pineapple, kiwis, and oranges,” said Olfert.
Olfert suggested three to five grams of creatine a day. It helps to build muscles and then will reduce the risk of fractures with a fall.
Magnesium is a good start to aid in reducing hot flashes, according to Olfert, but it can also help with sleep, energy levels, mood swings, and possibly help lower blood pressure. She also suggested drinking plenty of water.
“Do not sit on the couch, make sure to talk to someone,” said Olfert. “Be a cheerleader for other women.”
“It is important to have connections with other women,” she said.
The crowd asked several questions to Olfert.
Dubois thanked everyone for coming out and said to stay tuned for many upcoming events at the library.
