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Does using birth control delay menopause? Does it increase the risk of breast cancer or heart disease in menopausal or perimenopausal women? After many years on the Pill, how will I know it’s safe to go off it?

Birth control and menopause: what do we need to know?

For answers to our birth-control-and-menopause questions, we turned to Dr. Sherry Ross, award-winning OBGYN and author of the book >She-ology, a look into women’s health beyond the doctor’s office.

talk with Dr Sherry

Dr. Sherry Ross

For those in perimenopause, should we stop taking the Pill?

“First,” Dr. Sherry told us, “be sure you understand this: until you’ve had no periods for a year, you can still get pregnant.

“Part of the confusion is around definitions: The true definition of “˜menopause’ is when you don’t have a period for one full year, but many women suffer from disruptive symptoms for a few years leading up to full cessation of periods””that’s called “˜perimenopause.’ As I said, until you are officially in menopause””meaning no periods for a full year””you can potentially get pregnant, so be sure to use some form of contraception. If you are single and dating while in menopause, you may not have to worry about getting pregnant, but you do have to protect yourself against sexually transmitted infections, so make sure your partner wears a condom.”

So, re: birth control, keep on keeping on until one year with no periods, and re: condoms, always always always outside of committed, monogamous relationships. Check.

Do birth control pills or using a hormonal IUD help with perimenopause?

” Oral contraceptives and an IUD like Mirenacan mask some of the symptoms of perimenopause and menopause,” Dr. Sherry told us. “That’s one of the benefits. Women on the Pill may have fewer, less-intense hot flashes, more “˜normal’ periods when other women are all over the menstrual map, and they might have more modulated emotional swings, which can be a huge benefit in their personal and professional lives. That’s why many doctors””myself included””prescribe low-estrogen birth control pills women having a rough menopause and don’t smoke or to make the transition into menopause easier.”

Does birth control delay menopause?

Short answer: No. Here’s why:

“Menopause is a time when your ovaries stop producing estrogen and your female hormone reserves are depleted. Known factors that can affect what age you enter menopause include your genetic predisposition, knowing when your mom went through the change, chromosomal abnormalities such as Turner Syndrome, very thin or obese women, long smoking history, needing chemotherapy or radiation therapy, those with autoimmune diseases and epilepsy.

“It’s clear that short- and long-term stress, such as extreme weight loss and weight gain, can offset your hormones, causing irregular periods. The extent this type of significant stress has on your endocrine system, causing hormone adrenal depletion and possibly affecting menopause, is not as clear.

“There is an association between extreme and long-standing exercising causing weight loss which can offset your hormones and cause early menopause. Excessive exercising creates a hormonal imbalance, causing irregular ovulations. It’s less likely short-term exercising mixed in with months of not exercising could cause a cascade of events leading to an early hormonal depletion.

“So there are some things that can bring on early menopause, but being on the birth control pill does not affect when you begin menopause. The Pill can mask the symptoms of menopause and, as I said, many women depend on it to help ease the transition into menopause.”

If we’ve been taking oral contraceptives for 20+ years, how will we know if perimenopause has started?

“The best way to know if you are in menopause while taking the birth control pill is to check your hormonal levels at the end of the pill-free week. Some women may even notice hot flashes during the pill-free/placebo week since they are not taking estrogen that’s normally in the active pills. Your doctor can conduct a simple blood menopause test that determines if your follicle-stimulating hormone level (FSH) has reached menopausal levels.”

If you need a trusted opinion, determine if medication is right for you, and possible prescription support. Book an appointment with one our Gennev menopause-certified gynecologist doctors here.

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Are there health risks to continuing to take the Pill?

Says Dr. Sherry: “As long as you’re not a smoker over the age of 35, and you don’t have any contraindications of being on the Pill (high blood pressure, a history of blood clots, liver disease, breast or uterine cancer, strokes or migraine headaches), there are no health risks to taking the Pill during the first couple of years of menopause. The birth control pill stabilizes your hormones and keeps you physically and mentally balanced.”

And, according to Dr. Sherry, there’s even more good news.

Wait. There’s good news? About menopause?

“There’s evidence that taking birth control pills reduces the risk the risk of ovarian and uterine cancers. It may also help with rheumatoid arthritis.”

OK, that’s all terrific, but there have to be drawbacks.

What are the risks?

Said Dr. Sherry: “As I said, hormonal birth control is not for women who smoke, particularly if they’re 35 or older. Birth control pills may increase your risk of strokes and blood clots, and that risk is exponentially higher for smokers over 35. Yet another reason to quit!”

We completely agree. Anything else?

“Studies are still being conducted into hormonal birth control and breast cancer. But unless a woman has a history of breast cancer or other factors that make her high risk, she should feel comfortable taking low-dose birth control pills to control perimenopausal or menopausal symptoms,” Dr. Sherry told us.

“The best first step is to have a frank and open discussion with your menopause doctor. And don’t be embarrassed or shy””I can tell you from personal experience that almost nothing shocks a doc! Menopause is a normal, natural process and part of life, though women may experience it differently. Your doctor is here to help you understand what’s happening and alleviate symptoms that are interfering with your quality of life. There are solutions. You can feel better. And that’s the best news of all.”

Sheryl A. Ross, M.D., “Dr. Sherry,” is an award-winning OBGYN, author, entrepreneur and women’s health expert. The Hollywood Reporter named her as one of the best doctors in Los Angeles, Castle Connolly named her as a Top Doctor in the specialty of Obstetrics & Gynecology, and she was selected as a 2017 Southern California Super Doctor. Dr. Sherry continues the conversation of women’s health and wellness in her monthly newsletters and on DrSherry.com.  

Dr. Sherry Ross blogs for Huffington Post, Maria Shriver, Greatist, SheKnows, HelloFlo, Today Show, All Things Menopause, and Gurl, and we are thrilled to welcome her to the Gennev community!

We can help you get your questions answered about menopause

 The information on the Gennev site is never meant to replace the care of a qualified medical professional.  Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.

As a a consulting psychologist, consultant and executive coach to high-achieving women, guest blogger Barbara Mark, PhD, knows something about the storms of midlife. Here she takes on the six conditions of the perfect midlife storm and tells us how to survive the weather.

“Midlife: when the Universe grabs your shoulders and tells you,
“˜I’m not f***ing around, use the gifts you were given.'” “• Brené Brown

If you are a woman in your late thirties to your late fifties you are entering into, are in the middle of, or are coming out of the perfect storm.

Yes, there’s an “out” to this storm, and you’ll get there. I promise.

Not all women experience this storm with the same intensity, as we are all different with different backgrounds and different communities. Your experience may be that of a squall, or you may find yourself holding on for dear life in a Category 5 hurricane. (If that is the case for you, my heart goes out to you!)

The elements that make up this perfect storm are

  1. The Stages of Adult Development
  2. The Happiness U-Curve
  3. The Social and Economic Realities
  4. Perimenopause
  5. The Sandwich Experience
  6. Cultural Beliefs About Midlife

First of all, it is important to know that you are not alone, you’re in good company. All women are subject to these factors to varying degrees, but we all go through it.

If you need help riding the menopause wave, then a Gennev menopause-certified gynecologist can give you a trusted opinion, determine if medication is right for you, and they can provide prescription support. Book an appointment with a doctor here.

The Stages of Adult Development

Although it wasn’t until the 1950s, 60s, and 70s that psychologists began to recognize how adults go through stages just as children do, my favorite theorist, Carl Jung, developed his theory of adult development in the 1920s and 30s. Jung experienced a spiritual and intellectual crisis after Freud ended their friendship and professional relationship around 1915. He later identified this time as a spiritual crisis in the middle of life. In 1965, psychologist Elliott Jaques coined the term “mid-life crisis.”

Not everyone experiences a “crisis” as such as it depends on how intense your perfect storm is.

I love this topic and could go on for pages, but let me say simply that the stages of adult psycho/social development that occur in an individual’s 30s, 40s and 50s are the most tumultuous.

Why? Well, we move from a relatively happy young adulthood through deciding that we don’t want to follow anyone else’s rules or meet others’ expectations, to discovering that there is a self to embrace, only then to encounter fears that this self may not be all that our younger self imagined and wanted to be when it grew up. This leaves us feeling, “Is this all there is?” until finally we arrive at a place of self-acceptance in our mid-to-late-50s to mid-60s.

For many women, midlife means an increase in anxiety, depression, and rage. But it is, like adolescence, a transitional (and hormonal!) phase with an ending. The important thing is to find tools (hobbies, exercise, family and friends) that will help you get through to the good stuff on the other side. Trust me as the post-menopausal zest and the last stage of midlife development are awesome! Then adult development goes on to the stages of older adulthood which are pretty cool, too.

The Happiness U-Curve

In the early 2000s, while everyone was looking at happiness, a few theorists developed and evolved the Happiness U-Curve. It is based on a group of longitudinal and multi-cultural studies of life satisfaction, happiness, and contentment. What the results showed was a curve at high levels of happiness in early life that then dives downward to its lowest level in the late 40s, before climbing back up beginning in the late 50s and early 60s.

The nadir of the curve is just at the developmental moment of greatest self-doubt and the search for purpose and meaning. If you’re feeling at the bottom, as unhappy as you can ever remember being, understand that it’s a curve, and there’s an up awaiting you. By this time your hormones have settled down quite a bit and you are feeling the psychological impact of arriving at big self-acceptance!

The Social and Economic Realities

If you are an American woman in your late 30s through your early 50s, you have lived through some difficult times in US history. Many parents’ child rearing practices were pretty hands-off, thus creating a generation of latch-key kids. There were a lot of divorces. The American economy went from OK to boom to bust to OK to a huge recession to a slow recovery. The recession made it more difficult to embrace the typical American Dream of home ownership and wealth-building.

There are big decisions to be made as Marriage? Kids? Kids before or after marriage or without marriage? Intense career development early on and then take time off from work? Try to get back into work or start an entrepreneurial venture? Try to move the Baby Boomers out of the way while dodging the Millennials who are running up behind and past you? And, this is just a cursory review! Wow, I am exhausted just writing this, yet I know that the economy is better and there are lots of resources out there for you.

Perimenopause

While all this is happening, your hormones are having a party at your expense. Many women begin to experience the first stirrings of hormonal fluctuations in their late 30s. This will continue through to menopause, defined as the point at which you have had no period for one year, around 50-52.

The list of perimenopausal symptoms is long and varied. Many women experience hot-flashes, night sweats, insomnia, mind-crushing fatigue, brain fog, anxiety, depression, heart palpitations, migraines, irritability, crying spells, episodes of rage, and lack of impulse control, to name a few.

If you are still young, preparing for this early in your life as your 20s and 30s as will make the transition a whole lot easier. Dedicate yourself to a good diet and lots of exercise. Develop a routine of mindfulness and self-care so that you are not scrambling to create it when you are in the middle of this.

If you are in the middle of this, contact a menopause specialist and assess the options that are right for you. Also, exercise and mind your diet. This doesn’t have to be hellish even if you are on the more “hurricane” end of the spectrum!

Trust me as this is not your new normal! This party ends and you’ll celebrate being past this ritual of maturation physically, emotionally, and psychologically.

The Sandwich Experience

Many if not most women are caretakers, and if kids are in the picture and parents are needing help at the same time, life can be a sandwich of competing needs and demands. For many women, travel is involved as more family members live some distance away from each other. Also, women who grew up at this time period are less likely to have many siblings that can pitch in to take care of aging parents, so the burden can fall to just one or two people. This, too, evolves. Give it time and give yourself a lot of self-care!

Cultural Beliefs about Midlife

Last but not least is the social construct that midlife equals “old.” In our youth-obsessed culture we have gendered ageism, meaning “old women” become marginalized and invisible.

As a result, so many women are doing everything they can to deny that they are aging and are not speaking up for what they need or engaging in appropriate self-care. Women are running around exhausted and dripping with sweat, trying to prove to themselves and everyone else that they’ve got it all covered.

We are living longer and healthier, so people no longer feel “old” in their 40s, 50s, 60s and for many even in their 70s! However, we have not updated our concept of what the middle of our lives is. The important thing is to live your midlife, not the one dictated by myths and outdated societal stereotypes.

There is calm after the storm

There is “calm” after the storm, if calm is what you want. But there’s also so much more: excitement, change, growth, confidence, and empowerment.

We now can have a midlife that is a productive, satisfying, full third of our lives book-ended by youth and older-age. I meet so many women who say that being in this middle third of their lives is the most empowered and vibrant time of their lives so far. If you met me in my late forties I would say that I was running out of time to accomplish all that I wanted to in my life. Now in my late sixties I am on top of the world and loving my work and my life.

Take heart, women! This can be a difficult and challenging time, but we have so much more access to information and community support from organizations like Gennev than we’ve ever had. Your hormones will settle down, you will move to a place of self-awareness and integration developmentally, and you will move up the other side of the U-Curve! Yippee!

For more from Barbara, check out her blogs on Middlescence and having fun (yes, fun) in midlife.

Weathering your own perfect storm? We’d love to hear about it. Leave a comment below or on Gennev’s Facebook page, or join Midlife & Menopause Solutions, Gennev’s closed Facebook group!

 

You might find the title of this week’s blog ironic.

Menopause has been around as long as women (and whales!) have been on this earth. What I’m referring to is the growing number of women and brands speaking out on the topic in a modern, no-nonsense sort of way.

Let’s start with Apple, the mothership of all brands. They announced a Women’s Health Study this week in partnership with the Harvard T.H. Chan School of Public Health. Their mission is to study a broad range of women’s gynecological conditions, including menopause. Go Apple! My message to Apple: if you want to work with the experts in menopause, you can find us at https://gennev.com.

Every day, it seems, new products come on the market to relieve or reverse the effects of menopause. Some of my recent favorites are a Cannabis Tea called Kikoko for a range of menopause symptoms (notably insomnia and hot flashes) and Better Not Younger hair care. Beautiful packaging that doesn’t make me feel like I need to look younger.

Women’s voices are ringing out strong in op-ed form, online film, and onscreen drama.

One of my favorite new thought leaders on the topic of menopause at work is Denise Paleothodoros. Her latest piece titled Dear Men, I Hope You Don’t Think My Ask Is Too Big on Behalf of Midlife Women is targeted at men. It strives to help them understand the changes they will experience in the women they care about. And it goes a step further to help them understand how to respond in a modern, sensitive sort of way like only cool men can do.

Filmmaker Lisa Kaselak is releasing a new web series called HelloPause that brings women together to talk openly about perimenopause. Their mission is to “de-mystify, de-stigmatize and de-toxify perimenopause so that ALL women can be prepared for the challenges and joys of a third act well-lived.” They’re on the hunt for new women with new stories. Learn more about future episodes and pay it forward by supporting their GoFundMe campaign.

And for the grand finale, I’m in love with Fleabag. In a cameo appearance, Kristin Scott Thomas lays out a monologue on menopause that will go down in the record books of female definition when she says, “And yes, your entire pelvic floor crumbles and you get f***ing hot and no one cares, but then you’re free, no longer a slave, no longer a machine with parts. You’re just a person.”

Why am I intentionally giving you all these links that take you away from Gennev and all that we’re doing for women in menopause?

Ladies, we’re part of a broader movement. Menopause isn’t just one woman’s voice or one doctor’s point of view, or one product on the market. It is many many women’s stories, bold brands and never-done-before services coming together to serve the massive community that we are.

These brands and influential people are ignoring the long-standing stigma and instead sharing loudly their points of view, their solutions for healthy living, their vibrancy and their struggles.

That’s the community I want to be part of. That’s what I want Gennev to represent. That’s how I hope we, together, can change the face of menopause and women’s health forever.

So, yes, we’re a thing. And we’re just getting started.

How do you discuss a “taboo” topic like menopause on a public forum like a podcast? With humor, insight, wisdom, and patience!

Meet Colleen Ricci Rosenblum and Bridgett Biagi Garratt, the forces behind the hit podcast for midlife women: Hot Flashes & Cool Topics.

A year and 60-or-so episodes out from their launch, and Colleen and Bridgett have a genuine hit on their hands.

They’ve talked about the things you might imagine, given their title: peri/menopause, being empty nesters and relationships with adult children, etc. 

But they’ve taken on some tougher topics as well, including Colleen’s daughter’s history with an eating disorder, difficult pregnancies, divorce, and suicide.

Initially, they reached out to Gennev to feature Gennev CEO Jill Angelo on a podcast; they were so delightful and informed and fun, we asked them to return the favor.

What follows is a great conversation about midlife, menopause, the (glacially slow) changing attitudes towards women’s health, and what it’s like to go in the public eye and share intimate information.

 

TRANSCRIPT TO FOLLOW

What do you think? Is it easier to talk about menopause with friends, family, maybe even at work? Do you agree it’s important that health topics such as menopause be discussed openly? We’d love to know your thoughts, so please join the conversation in the Gennev Community forums. 

At Gennev, our mission is to connect women with the very best menopause resources available to manage their health in midlife. We’re working hard to gather up medical and wellness professionals with expertise on the changes in women’s bodies; vendors offering truly effective solutions; and the very best, most accurate and complete information we can supply.

Why?

Because Ann-Marie Archer.

Because there’s so little information and conversation, even an informed woman who takes good care of herself didn’t know what, who, or even if to ask for help when her body did some pretty frightening stuff.

“I don’t want to scare anyone, but “¦”

At 51, Ann-Marie still wasn’t menopausal or even close. Her periods were erratic and had been for a while, but she wasn’t having hot flashes and her blood tests showed no indication of menopause, so she and her doctor assumed things were fine, if delayed.

Things weren’t fine.

Her periods were extremely heavy as sheet-changing heavy, taking-an-extra-bag-full-of-tampons-when-traveling heavy as but hey, no hot flashes, and that’s how you know it’s menopause, right?

Ann-Marie Archer

“My doctor never said, “˜We should do something about this,'” Ann-Marie says. So they didn’t.

“I’m an informed woman,” Ann-Marie says. “I felt ridiculous asking my doctor if this was “˜normal,’ because I should know if it’s normal. But how can anyone know what’s normal if no one talks about it?”

Two events finally convinced her that it was time to push for more help.

“I was in the office of the business my partner and I owned at the time. It was summer, and I was wearing a sundress. I was 51 or 52, I was having my period, but it was no big deal. I stood up to go the restroom, and suddenly, I was bleeding so badly that it was all over the floor, everything just came out, it was horrifying. Fortunately, the only other person in the office with me was another woman, and she was able to help me. “

With her help, Ann-Marie was able to make it home and change into completely new clothes. Then she went back to work.

“That should have clued me in that something was very wrong. Something wasn’t normal. But I thought, well, that’s just what menopause is.”

“That should have clued me in that something was very wrong. Something wasn’t normal. But I thought, well, that’s just what menopause is.”

She did talk to her doctor, but she didn’t get any satisfying answers. Tests once again seemed to indicate there wasn’t really a “problem” as just “menopause stuff.”

“It was horrendous,” she says. “There were no good options. The doctor said she could put in an IUD or she’d prescribe the Pill, but that just didn’t feel right. There was no discussion of ablation or other possibilities as only choices I didn’t want.”

When it happened a second time, this time during a massage, it scared Ann-Marie badly enough that she convinced her doctor to run some additional tests. And there it was: pre-cancerous cells in her uterus. She had a hysterectomy in December of 2016 after, she says, “years and years of suffering vaginal pain and excessive bleeding. Because I didn’t have enough information.”

The surgery revealed enormous fibroids that hadn’t shown up on any of the previous tests, including an ultrasound. “How could they not know?” Ann-Marie asks. “They were so big, my uterus was two-thirds again its normal size. Turns out my swollen uterus was pushing on my bladder, which explained the incontinence I’d been complaining about. I’m a weight lifter, but I could barely sneeze without wetting my pants. The surgery took two hours longer than they expected because of the giant fibroids no one knew were there.”

Women need menopause education

Silence and shame are their own kinds of cancer, Ann-Marie says, but they can be just as deadly.

“If I had known more, if I had more to read, people to ask, if there was more menopause education, I would never have let it go on this long. When I talked to the oncologist about the hysterectomy, I said I assumed they’d leave my ovaries. She advised against it, saying there are no warning signs for ovarian cancer. The crazy bleeding was my body’s warning of the uterine cancer, she told me. Who knew? If I’d known that, I would have demanded tests a lot sooner.

“Women aren’t useless after 50 just because we’re no longer having babies. At 55, I still hadn’t gone through menopause, and my doctor just sort of shrugged it off. If I can’t get information there, how can I possibly know how serious it is? Something’s missing, for women.”

What’s missing, Ann-Marie says, is information. Information on the limits of “normal.” Information on the body’s signals and signs when something’s wrong, and information about all the options to fix it.

“Don’t just talk about hot flashes as if that’s all menopause is. Women manifest symptoms in so many ways, we need to share information and get educated. Let’s talk about “˜here’s what perimenopause is, here’s what menopause is, here’s where normal ends.’ We need to know when everything’s OK and when we’re heading for trouble.”

And it’s not just the bad stuff we need to know, according to Ann-Marie. Education can fill us in on the positives to come as well. For example, Ann-Marie had no idea how much better she’d feel after her hysterectomy.

“My uterus went to the Dark Side,” she says, laughing. “Once I got it out, I was happier than a pig in sh*t. My naturopath put me on naturally occurring hormones [BHRT] as it took about six months to get the balance figured out as but I’m right as rain now. I just wish I’d done it years ago.”

Her BHRT includes a tiny amount of testosterone, which has also had an unexpected impact: “I always had a healthy libido, but now you can’t keep me out of the bedroom. Who knew that was going to happen?”

Educate yourself

Ann-Marie’s advice to others experiencing dramatic symptoms? “Educate yourself. Find whatever information you can, then go to your doctor and push until you know all the options, all the risks and benefits. Don’t settle if none of the choices seem right for you or your body.

“And all of us need to talk, no matter what our experience has been. Talk with your mom, your daughter, colleagues, friends, other women. Keep talking until we figure out what’s normal and not, what’s to be expected, what the signs are that you need medical help. The more we talk, the more we learn, and the better we understand where the edges of “˜normal’ are.”

The more we know, the better our understanding of menopause and midlife. If you have a story to share, please share on Gennev’s Facebook page or in Midlife & Menopause Solutions, Gennev’s closed Facebook group. And, as always, if your symptoms don’t feel normal, or even if they’re just impacting your quality of life, please talk with your doctor.

Remember that high school gym teacher who told you to “walk it off” when you were hurt? Yeah, well, turns out Coach J may have had the right idea, at least when it comes to mood.

Exercise may be the last thing you want to do when you’re dealing with menopause issues, but it may also be your first line of defense against many of the emotional impacts of this major transition.

Walk it off, run it off, swim it off, lift it off as there is enormous healing power in movement, and we’re going to talk about how to tap (dance) into it.

Menopause exercise and emotional wellness

Research proves it: regular, moderate exercise improves mood. But you have to stick with it.

As a matter of fact, if you need help keeping up with your fitness goals, a menopause-certified health coach can be helpful. Book 30 minutes for your personal consultation with a health coach.

What can exercise do?

Exercise promotes endorphins, the feel-good hormones. These natural mood-boosters are great at combating mild-to-moderate depression of the kind many women report during perimenopause and menopause.

Also, exercise and endorphins suppress cortisol, the stress hormone that can keep us in an elevated state of fight-or-flight during the menopause transition. High, long-term stress and anxiety have all sorts of down-stream effects on our bodies and psyches and can worsen many menopause symptoms. Aerobic exercise, even just 20 minutes of it, can help pull cortisol back to manageable levels.

Regular exercise can also help you sleep better and aid in weight management, both of which can make us feel healthier and happier. Nearly any woman in menopause and midlife will tell you that decent sleep is both rare and gloriously mood-elevating when it happens, so anything we can do to increase our chances is worth a little effort. Just avoid exercising too close to bedtime, as that can bring on night sweats for some women.

More reasons to move: our PTs filled us in on how exercise helps women dealing with osteoporosis. 

Moving more regularly gives us energy. Yes, exercise can wear you out and help you sleep, but paradoxically, it also shores up our energy reserves. Start slowly, if exercise isn’t part of your daily routine now, but over time, your body will adjust to the higher energy demand by producing more and working more efficiently. And having the energy to do what we love (and let’s face it, the stuff we just need to do) is key to emotional wellness.

Exercise can be a social activity. Lots of women in menopause withdraw due to depression, embarrassment over bodily changes like weight gain or incontinence, or low energy. But being with other people is really good for our brains and our spirits. Because social isolation often leads to higher mortality rates, exercise can help save your life in more ways than one!

Does it really work, or is it a lot of hype?

A small study of 23 healthy post-menopausal women showed a clinically significant improvement in anxiety, depression, health worries, and quality of life with exercise. The women, who were not active prior to the study, took on a six-week walking program, completing roughly 15 hours of exercise over the course of the study.

A follow-up of the women showed that benefits continued as long as the women kept walking. At the end of the first six-week period, the women were split into two groups: one kept walking, one stopped. The group that kept it up kept reaping the benefits, while those in the sedentary group made fewer gains or none.

A much larger study of nearly 34,000 Norwegian adults found that not only does exercise help on a day-to-day basis, it can also help inoculate you from depression in the future.

Menopause and exercise. So, how do I start?

Talk with your doc. As ever, if you’re going to add something new to your daily regimen, a quick check-in with the doc is a great place to start, especially if you haven’t been exercising or you have a medical condition.

Ease into it. Ramping up too hard and too fast is a recipe for sore muscles and a quick quit. Start from where you are; do more today than you did yesterday. Adding just 20-30 minutes a day can be enough to see benefits, but if five minutes is what you’ve got in you today, that’s five minutes your body and mind will appreciate.

Find what you love. I know, this makes me laugh every time too, but it is possible that there’s an activity out there you will enjoy. Walking is a great exercise and will do perfectly well, but if you’re looking for something different, there are lots of options. Try something outside your comfort zone: go rock climbing, borrow a buddy’s road or mountain bike, go for a hike, hit the pool, take up fencing or swing dancing. If there’s something you’ve always wanted to try, now’s the time to try it. Groupon has a “fitness classes” section (pole dancing!), so grab a deal, talk some friends into coming along, and do something new. (Nature is a natural mood-elevator, so bonus points for those who can get outside among some trees for their 30 minutes.) Join a group like One Million Women Walking for support, motivation, and tips to get you moving and keep you moving.

Make it a habit. Plan your exercise into your day the same way you plan meal prep, board meetings, or kid-activity chauffeuring. To be effective, exercise needs to be frequent and consistent. Wake up earlier in the morning (if you can spare the sleep), use part of your lunch break to walk, if work allows. But make it a non-negotiable priority, five days a week.

Track to see improvement. Positive feedback is a great motivator, so track a metric that will help you see results. Track mood, sleep, measurements, consistency, give yourself a notch for each new thing you try as whatever will help you see the benefits and keep you moving forward. Just remember to measure yourself against “¦ well, yourself. You’re not competing with your superfit friend or that gal training for her 3rd Ironman (unless competition is what revs your engine, in which case, kick butt).

Remember the end goal: to support your emotional well-being through a trying time. How you do that is up to you.

If exercise has helped you overcome emotional difficulty, we’d love to hear what you’re doing, how you got started, how you stuck with it, and how it’s helping. Yes, that’s a lot, but come on, share with us! Leave a comment below, or let us know on Facebook or in Midlife & Menopause Solutions, our closed Facebook group.

 

I’m back after taking a week off for the July 4th holiday here in the U.S. I quietly didn’t post anything and hoped nobody noticed. Instead, I was hanging out on the lake with family and friends and I hope you were doing something awesomely brainless too.

Now for a light topic: menopause at work.

If you need assistance taking care of symptoms during work, a menopause-certified health coach can be helpful. Book 30 minutes for your personal consultation with a health coach.

Managing Menopause At Work

At the risk of boring those of you who do not work outside the home, I want to caveat this post that menopause as at work or at home as can be equally as tough, but in this post, I want to address how we’re doing in the workplace.

How many of you work outside the home?

And how many of you have missed a day of work because of a menopause symptom-related issue, including heavy and painful periods, foggy brain, extreme fatigue or anxiety?

Or, should I ask, how many of you have masked one of those symptoms at work, because a) you were embarrassed and/or b) you don’t want others to think your performance is challenged?

My guess is that there are more than a few of you. In the U.S., 20% of our workforce are women of menopause age. That same percentage holds true in other countries too. We’re a powerful group, and I’d like to see us contributing at the top-notch level we know we’re capable of.

Managing Menopause Symptoms At Work

There has been great progress in workplace benefits for pregnancy, post-partum health, and fertility. But we have yet to see any support for women in perimenopause and post menopause in the workplace”¦let alone health and wellness benefits coverage for services (e.g. acupuncture, pelvic-floor therapy, sex therapy, vaginal pain treatment, menopause telehealth) effective for menopause-induced symptoms.

Beyond the benefits, it starts with managers and supervisors in the workplace. Menopause is a mum topic, so it’s likely that your manager as especially if male or a younger woman as will not understand what you’re dealing with on a regular basis.

And, it’s not up to women in the workplace to be the educators as because that doesn’t set you up for success.

So what does a “menopause optimized” workplace look like? We recorded a podcast with workplace and executive coach Lauren Chiren who has advised companies in the UK, Europe and the U.S. on how to support women in perimenopause and post menopause in the workplace.

Recently, I was listening to a webinar for workplace benefits leaders on women’s health and wellness. The focus of the presentation was on fertility, pregnancy, post-partum care and depression. When a question was asked about supporting women in menopause in the workplace, the response narrowly broached the topic with a simple response, “at that point, it’s all about women’s bone and cardiovascular health.”

That’s not enough.

While Gennev is focused on helping all women wherever they’re at, we are keenly aware of the gap in care in the workplace and in employer-provided benefits.

If you have ideas for how you’d like to be supported in your workplace wellness and benefits, please send me an email. jill@gennev.com.

 

 

With all that is happening in the world today, plus the common increase in anxiety and depression in perimenopause and menopause “” it’s no surprise a record number of women are asking our physicians, dietitians, and in our community about behavioral changes and taking care of their emotional health.

First, we’d like to make very clear that any woman who is depressed, considering suicide or self-harm, anyone who feels their emotional state is putting them or someone around them in danger, needs to contact a mental health professional right away.

The information in this article is meant to help those with mild or moderate symptoms of anxiety and/or depression. It does not replace care from a licensed health care provider.

We talked with our dietitians who coach women in menopause, to see what sorts of questions they were hearing from women, and the resources and advice they were sharing.

Jessica Gingrich, Gennev Dietitian, told us that yes, there is definitely an uptick in women asking for mental and emotional health resources. Common questions include:

Is this anxiety I am feeling normal?

Most likely, yes! As Jessica says, it’s important to normalize the idea that perimenopause often causes an increase in anxiety. Considering the extra concerns we have in 2020, increases in emotions are totally understandable. It’s also important for people to understand that the use of medications for the short term to support a feeling of an emotional “steady state” is normal, healthy, and safe.

What can I do with my nutrition to support my roller coaster emotions?

To help with this, Jessica suggestions we focus on fueling throughout the day to prevent menopause diabetes, blood sugar spikes, and valleys that can impact mood (if you have kids, you know how being hungry can effect emotions). Also, consider reducing foods that stimulate energy but come with a “crash” afterward, like sugar, refined carbohydrates, or caffeine. And cut back on anything that disrupts sleep, like alcohol or eating too late.

What type of exercise is most important to help with stress?

Jessica loves this question because exercise during menopause can be such a potent de-stressor. But, she emphasizes, the type of exercise that is most helpful for stress is the exercise you do and enjoy doing. Restorative exercise like yoga, walking, or stretching can be particularly helpful for calming the mind, while more intense cardio can be helpful for “getting the yayas” out.

Other tips from Jessica

Katie Linville, Gennev Dietitian, has also noticed many more women looking for relief from emotional symptoms on their coaching calls. Here are some of the things she’s been hearing:

I feel like my emotions are harder to regulate, and I find myself getting frustrated and angry more easily, along with my increased anxiety. Is this normal?

Not just more emotion, but more difficulty regulating emotion generally is, as Katie says, totally normal, even if it’s exacerbated by the challenges of 2020. One way to try to regain control is by figuring out where the emotional response is coming from: is it hormonal? Is it the stress of having kids at home rather than at school? Is it because you haven’t been able to go to your gym? If you can figure out the trigger, you have a better chance of finding a solution to match. Understand that triggers and coping techniques will vary widely from person to person.

How can I become stronger not just physically but emotionally during menopause?

Katie says often when women ask this question, they’re beating themselves up that they’re “not doing enough.” It’s important to first work through any feelings of guilt and shame they may be burdened with. She also suggests women consider therapy “” even if feelings of not being “strong enough” are mild or aren’t apparently interfering with life, therapy can still be really beneficial. Seeking help is a normal, healthy response, and if it helps a woman deal with the challenges of 2020 and/or menopause, why not do it?

Other tips from Katie

Director of Health Coaching Stasi Kasianchuk has also been helping more women than usual handle emotional stress and pain. Even when stress is moderate, it’s constant, and that is wearing people down after months and months of COVID-19 worry.

I feel like no matter where I turn there is always something else I need to deal with.

The unrelenting stress is a common theme among her clients””a moment of Zen might be all they need to get back on track, but enough time to take a deep breath is hard to find. Her advice? “Be kind, gentle, and give yourself some grace. We know we are in unprecedented times, and menopause doesn’t make this easier. Remember that all women in menopause currently have never endured menopause AND a pandemic. There is not rule book for this; things WILL feel differently than before. Know that whatever you give each day can be enough, if you let it.”

Other tips from Stasi

If you’re looking for additional help, Stasi has some apps she likes:

  1. Serenity meditation is great for beginners looking to start practicing meditation. It helps users achieve mindfulness, sleep better, and relax as all of which are so good for your health.
  2. Insight timer Is another great app for guided meditation. Its library of free guided meditations has more than 65K to choose from, from 9,000 teachers, so you’re sure to find one or many that work for you.
  3. And for the Type As who really CANNOT relax unless everything is, if not completed, then at least accounted for, the Panda Planner has been recommended by one of Stasi’s Health Fix clients. Being organized can mean having a lot more time in the day to concentrate on you.

When is it time to ask for help?

Finally, it’s important to know when your emotional issues are serious enough to consult with a professional. As Stasi says, “If you are feeling anxiety, depression, and/or emotions that are too extreme, and you have tried many of the strategies listed above without any noticeable improvement, it’s time to reach out to a mental health provider. These practitioners are trained to support you, and when it comes to mental health, we all deserve support.”

If you’re struggling with emotions that just feel out of control, or you feel you could use some support, please come join the conversation in our Gennev Community. You’re not alone “” many of us are feeling overwhelmed and stressed to our limits, and now’s the time to lean on each other and give and get strength from one another.

And remember, if your concerns just feel too heavy to handle, there is no shame in seeking professional help: The National Suicide Prevention Lifelife phone number is 800-273-8255. You can also chat via the web at suicidepreventionlifeling.org/chat/.

 

If you ever get a weird tingling, crawling, numbness, or itching throughout your body, especially in extremities like hands, feet, arms, and legs, you might be surprised to learn that it could be related to menopause.

We all know the pins-and-needles feeling of realizing you’ve been in one position too long and your foot fell asleep, or of toes warming up after an afternoon of sledding. But when the burning or tingling all over your body happens for none of the usual reasons, it can be a little alarming.

Fear not. It’s called paresthesia, it’s not uncommon, and it usually stops when estrogen levels stabilize. Knowing that doesn’t make it any less annoying, so we’re going to talk about what it is and how to get rid of it for our Symptom of the Month.

What causes the tingling in my hands?

Menopause and nerves have a complicated relationship. Surprisingly, declining estrogen levels may be the culprit. Because estrogen levels affect our central nervous system, when those levels start to fluctuate, it can begin to affect our nerves.

The sensations can take a lot of forms: tingling, burning, crawling skin, cold, numbness, the classic pins-and-needles, and increased sensitivity. Women report symptoms from intermittent and mild to lasting and painful, even to the point of waking them from sleep.

What about in the face? Is that paresthesia as well?

This is most likely due to essentially the same cause, but with a different outcome. Most women report menopausal paresthesia of the hands, but it’s not uncommon to experience the same effects in the face. It can be particularly unpleasant, and can cause serious questions about your overall health. If your facial paresthesia is caused by the same declining estrogen levels, then the same treatments and remedies can theoretically be just as effective, which we’ll get to shortly.

Is the tingling sensation dangerous?

Paresthesia due to hormone fluctuation isn’t dangerous on its own, although numbness in the feet can cause women to lose their balance and fall when walking or running. Some women report the numbness or other sensation can make it temporarily difficult to grip or do fine finger movements.

When suffering a bout of paresthesia, it’s important to pay attention to how your body may be affected and adapt to any reduced ability. This can also lead to increased menopausal anxiety, so it’s important to pay close attention without stressing over it too much, or you’ll be doing more harm than good.

And of course, if you’re concerned about the severity of your symptoms, or if the tingling is disrupting your life, work, or hobbies, describe your symptoms to a doctor. If you can find a doctor who is particularly experienced with menopause symptoms and treatments, even better.

What can I do to help with these weird sensations?

As usual, there are lifestyle changes to try first:

  1. Eat well. A balanced diet with plenty of fresh fruits and veggies helps regulate the body and may help ease symptoms.
  2. Regular exercise improves blood flow and reduces tension, both of which can help relieve paresthesia. Stretch. Move.
  3. Get acupuncture and/or massage. Again, improving circulation can really help with paresthesia symptoms. Also, these treatments can be great for reducing stress, and stress often contributes to increased paresthesia symptoms.
  4. Sleep, hydrate, cut back on alcohol and caffeine. You know all these already, and should be doing them for all your menopause symptoms. Give your central nervous system all the support it needs to do its job well. Practice good sleep hygiene to maximize your down time.
  5. If you smoke, quit. Smoking is hard on circulation, restricting blood flow. Plus there are so many reasons to quit smoking at this time of life! If you want to quit but are struggling, talk with a Gennev clinician for tips on how to cut back and finally, quit entirely.
  6. Add supplements. B12 deficiency is a particular cause of paresthesia, and adding iron, magnesium supplements, and vitamins B, C, D, and E might help. If you suspect you may be low on B12, that’s a good time to see a health care professional.

When should I consult a doctor about paresthesia?

If none of these solutions make the paresthesia manageable, or if it’s impacting your sleep or quality of life, talk to a doctor about medical interventions like hormone replacement, topical creams, or a low-dose antidepressant medication for menopause symptom treatment.  While paresthesia related to menopause is considered “chronic” (long lasting or recurring), there are ways to moderate the sensations until estrogen levels reach their new normal and sensations reduce or disappear.

Tingling and burning sensations can be caused by more dangerous conditions such as fibromyalgia or stroke, so if you have any of the following as well as the paresthesia, talk to your doc:

Paresthesia may not be pleasant and it might distract you when it strikes, but it generally isn’t considered painful. The more severe, sometimes more painful version is called dysesthesia and may be related to multiple sclerosis. If your tingling is painful, talk to a doctor right away.

We can help you understand paresthesia

The information on the Gennev site is never meant to replace the care of a qualified medical professional.  Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible conditions. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.

We know what you’re thinking. Isn’t it enough that perimenopause and menopause bring on a whole host of less than appealing symptoms and bodily changes? Do we really have to add a link between menopause and sexless marriage issues? Well, yes. But it’s not hopeless! Disparate expectations, increased physical pain during sex, differing levels of desire, reduced ability–all of these symptoms are frustratingly common in middle age, and allthey can make intimacysex difficult. According to therapist and author (Sex Without Stress) Jessa Zimmerman*, about 20 percent of people are in “sexless” marriages, meaning they have sex fewer than 10 times per year. Of the remaining couples, about 25% have sex less than once a week. 

Pause and take a deep breath. You don’t have to settle for a sexless marriage. And once you understand what’s causing the issues getting in the way of your sex life, you’ll know how to move forward with confidence and control.

Struggling with a sexless marriage? A menopause-certified health coach can be helpful. We can provide a personalized plan to revitalize your marriage’s sex. Book 30 minutes for your personal consultation with a health coach.

Why Do Menopause And Sexless Marriages Happen? Let’s Look at What’s Going On, Down There

Couples who don’t have sex are missing out on that physical connection in their relationship. There’s a correlation between divorce and menopause due to lack of sex.

As you probably already know (but it bears repeating) estrogen and testosterone levels drop during perimenopause and menopause. This can cause thinning and drying of the vagina of the vaginal tissue–the vagina may even become shorter, narrower, and less flexible during menopause. Put this all together and you’ve got painful sex. Not to mention you’ll still have these same struggles with sex after menopause. First, talk to your doctor.** There are all sorts of options available to try, including lubricant, topical estrogen, a clinical therapy device (used to increase blood flow to the vagina), and even drugs–though there are some serious side effects that come with these medications, so, not to sound like a broken record, but talk to your doctor.

Another sexual side effect caused by lowered estrogen and testosterone is a lagging labido. The one-two estrogen/testosterone punch can lessen your sensitivity to touch. Throw in some of the other distracting symptoms such as menopausal depression,sleep disturbances, anxiety, and stress, and it’s pretty easy to understand why sex might not be at the top of your to-do list. What can be done? Well, it might be time to try something a bit outside your box. Look for inspiration in erotic films and books. Put a new foreplay plan in place by adding sensual massage or extended oral sex. Play with new sexual positions, especially ones that allow for you to control the depth of penetration. First and foremost, have fun! And please, remember to communicate with your partner. If something isn’t working for you, they need to know.

Sex and Intimacy: Different, But the Same

There’s sex, and then there’s intimacy. They’re inexorably linked, and both are vital to a healthy marriage. Sex is exciting, pleasurable, a mood booster, stress reliever, and can even strengthen your immune system. Intimacy, on the other hand, is the closeness that builds between two people over time in a loving relationship. Does sex increase intimacy? You bet. Do the two work as a team to make you and your partner feel fulfilled in your relationship? Yep. Which is why it’s important when talking about menopause’s impacts on your sex life that we address what it can do to your level of intimacy, too.

So we asked Jessa about how couples can navigate the rocky terrain of sexual and intimacy issues in a relationship. What can couples do to keep the closeness and intimacy if sex is complicated? This is a big part of her couples therapy, Jessa says, and it begins by widening our definition of “sex.” It doesn’t have to be limited to penetration to “count.”

“My definition of sex is that it’s the physical expression of our innate drives for love, intimacy, and pleasure. That means any pleasurable physical intimacy between partners counts as sex. I encourage people to find ways to touch and be touched that each find pleasing. If one person wants sexual stimulation and the other wants their hair brushed or their feet rubbed, they can participate in pleasure with each other. It is so important to open up your idea of what sex is and what it’s for; it takes the pressure off the couple and allows them to find intimacy and pleasure in new, flexible ways.”

Incolulating a Healthy Relationship

So, let’s say you’re happy, you’re satisfied, you’re compatible sexually, and in your approach to midlife. How do you keep this going as menopause starts to throw hurdles in your way?

If your relationship is happy and has been for a number of years, chances are you’re already doing what you need to do. But even good relationships take work, so Jessa gives us three tips to be sure your happy partnership stays that way. 

1. Keep investing in the relationship; don’t get complacent

“Marriage is like a garden; it needs tending,” Jessa explains. “Continue to spend quality time together. Make sex and intimacy a priority. Don’t let yourself get so comfortable you don’t water and weed the garden, letting it fall into disrepair.”

2. Maintain open communication; don’t be afraid of rocking the boat

This can be a tough one, Jessa acknowledges: “When things are going well, it can be hard to bring negativity into the relationship. People avoid talking about difficult things because they don’t want to spoil the good feelings they’ve been having with their partner. But it’s crucial that a couple maintain open and honest communication, especially about the hard things. If you stop talking and start hiding things that are bothering you, resentment and distance will grow.”

3. Celebrate

A healthy, supportive partnership is worth celebrating! Jessa underscores. “Recognize that you have something special. Enjoy every moment. Don’t take it for granted because life brings changes, one way or another. Be grateful for what you have and express that to each other.”

Sex and intimacy are so hard to separate, we often use the latter as a softer “code” word for the former. But the link is real. Physical touch is critical to a healthy relationship, whether that’s foot rubs or foreplay. Ultimately, how a couple defines intimacy and satisfaction is entirely up to them–as long as both parties agree.

So, openly communicate about what gives you pleasure, what you love about your partner, and how important the relationship is to you–it doesn’t get much sexier than that. And if you commit to doing these things, menopause does not have to lead to a sexless marriage.

*We are providing these links for informational purposes only; they do not constitute an endorsement or an approval by Gennev of any of the products, services, or opinions of the corporation, or organization, or individual. Gennev bears no responsibility for the accuracy, legality or content of the external site or for that of subsequent links.

**It is not Gennev’s intention to provide specific medical advice, but rather to provide users with information to better understand their health and their diagnosed disorders. Specific medical advice will not be provided, and Gennev urges you to consult with a qualified physician for diagnosis and for answers to your personal questions.

Have you taken our menopause assessment? Join over 100,000 women to learn more about your symptoms and where you are in the menopause journey. 

Dreaming of a good night’s rest? It can be tricky during menopause, but not impossible. Read this to learn more about what you can do to improve your sleep quality.

Parts of this article were first published on PRiME WOMEN ““ a great resource for women to learn more about health, fashion, lifestyle, careers, “second acts” and more.

Menopause and sexuality is one of the many challenges of midlife that can take a toll on romantic relationships. If libido is not as robust as it used to be (or is non-existent), or sex is painful due to hormonal changes, or your relationship is on the brink of divorce for whatever reason(s), intimacy is suddenly a whole lot less attractive.

And midlife comes with plenty of “reasons”: caring for teenage children and/or aging parents, increased responsibilities at work, concerns about financial security in retirement, health worries “” who has the energy to even think about sex, much less engage in it?

Jessa Zimmerman

But if you want a more active sex life, you should have it. Sex and intimacy are actually really good for physical and mental health. So we engaged Jessa Zimmerman, licensed couples’ counselor and nationally certified sex therapist, to give us some quick tips to help re-engage your sex drive.

And it’s not just about sex. There are lots of ways to have intimate and supportive relationships, so if you’re looking for suggestions to help navigate uncertain relationship waters, we got that too.

But wait. At this point, we often lose those readers who are unpartnered and assume content about sex and love aren’t for them. This is for you, too. Masturbation and self-love “count,” “” YOU count “” so stick with us.

Sexuality and Menopause: Partnered  

It’s Valentime, which means lots and lots of articles about revving up your romance. But what if one (or both) of you is in menopause, and frankly, sex just isn’t all that appealing right now?

First, let’s all agree on one thing: this is not a “shaming” situation. No one should be shamed for wanting sex, for not wanting sex, or for being conflicted on the subject.

Generally, a woman’s sexual response is more complicated than a man’s, and penetrative sex may not be enough as and at this time of life, thanks to the vaginal dryness of estrogen loss, it may actually be quite painful.

Jessa’s advice for partners of menopausal women:

  1. Let her “warm up.” Give her time. Quite literally, you need to give her time to get the juices flowing. Extended foreplay is a great idea. Letting her set the pace and determine how far things go is awesome.
  2. Be physically affectionate, even if it doesn’t result in sex. If, for example, every backrub is just a prelude to intercourse, and intercourse is painful, suddenly backrubs aren’t all that pleasant. Be prepared to touch and cuddle without expectations.
  3. Buy lube. She may be embarrassed by the changes in her body, or she may want to have sex but fears the pain, bleeding, even infection from vaginal tearing that can result. Buy some lube for sex, have it handy, check in regularly to see if more is needed. Make it sexy or playful so it’s part of the experience.
  4. Talk. This is a tough topic, even with someone you share a bed with. Talk about sex when you’re not having it, and talk about it when you are as what works or doesn’t, what gets her excited or doesn’t, how you can both find pleasure.
  5. Get educated about a woman’s body and sexual response. Very few women of any age experience orgasm from penetrative sex alone. Learn with the clitoris is and how it works, be open to toys like the lioness vibrator to help her along.

And remember, sex isn’t the only place where your partner needs additional support during this time, says Jessa. Now is the time to be her ally and her cheerleader. If her self-confidence has taken a hit, boost her up. Show interest in her passions. This can be a powerful time of growth in career, second career, creativity or menopausal zest, so be supportive and join in if she makes a space for you.

Support her physical health by joining her or inviting her out for walks or runs or other physical activity. Encourage healthy eating by cooking some good Mediterranean diet recipes. Be sensitive and never downplay or joke about or call out her symptoms unless you know she’s truly OK with it. Listen. Ask her how she’d prefer you deal with her hot flashes or irritability, then try to accommodate.

This doesn’t mean you give up your life, we promise! But some flexibility and extra sensitivity could go a long way to making life easier for you both.

Jessa’s advice for menopausal women

You’re in menopause, and sometimes life is kind of “¦ miserable. Not only that, but you fear you’re making those around you miserable too.

We get it. Chances are you’re not the ogre you think you are, but we’ve got some suggestions for you too.

  1. Talk about sex. Advocate for what you want and need, Jessa says. If you’re getting what you want, you’re likely to want it more often!
  2. Initiate sex sometimes. Drive can become more responsive over time, Jessa says, so don’t just wait until you’re in the mood.
  3. Prioritize intimacy. Make time for undistracted togetherness. Be sure your partner understands this isn’t a guarantee of intercourse (to take the pressure off) and let what happens, happen.
  4. Get professional support or treatment if you’re struggling. Guilt or worry over whether you’re “normal” aren’t helpful or sexy, so see if a professional can help you get back on track.
  5. Embrace erotica. Suggest to your partner that you watch a sexy movie or read a sexy book together. Even if this doesn’t lead to sex, it can help “keep the embers glowing,” Jessa says.

This can and should be a powerful time for you. You’re probably freer from obligation and more independent than you’ve been in a while, maybe ever. Give yourself time to enjoy that, get to know you if that feels right, take control, set goals, live the life you want. If you want, you and your partner can find new hobbies, ventures, projects to do together.

Or, perhaps this is time to branch out on your own to live new experiences, then come back together to share. Being confident and finding pleasure in life can help you find confidence and pleasure in your relationships as well.

Unpartnered

Notice we didn’t say “alone.” You’re not alone, even if you’re currently not in a romantic relationship. The longest and most important relationship you’ll have in your life is with yourself.

And you’re changing. This transitional time can change our spirits and psyches as well as our bodies, so this is a really good time to get to know yourself (again).

Jessa asks: Are you ready to pursue new things, invest in yourself, leverage your new power at work or in your life? Or maybe it’s time to take a bit of a break, rest, re-energize, focus on self-love and self-care before embarking on your Next Big Thing. Whatever’s right for your next step, this is your time to figure it out, then pursue it. Be your own cheerleader!

And while you’re moving forward, don’t neglect your sexuality, Jessa says. The more you engage your body’s sexual response, the easier it becomes, so keep the fires burning. There are lots of great toys and tools for women’s sexual pleasure that don’t require a partner. You may have a new “body map” for pleasure, so get to know your body and responsiveness. It’ll be even more fun to share when you’re able to define exactly what suits you best!

Want more tips from Jessa Zimmerman? Be sure to check out her awesome book: Sex without Stress: A couple’s guide to overcoming disappointment, avoidance, & pressure.

Got thoughts to share on relationships, intimacy, sex, and love? Join in the conversations happening on the Gennev private Facebook group!

 

Increased risk of diabetes, heart disease, osteoporosis, dementia, autoimmune disorders”¦.

Either menopause is Mother Nature trying to kill us, or it’s her way of signaling that it’s time to start taking really good care of ourselves.

Considering Mother Nature also supplies a lot of nutrition for hormones we need to achieve and maintain good health, we’re going with the latter.

Loss of estrogen does, directly and indirectly, increase our risk of developing type 2 diabetes. And since having diabetes increases our risk of other health conditions, we definitely want to reduce any chance of setting some unhealthy wheels in motion.

What does diabetes do to my body?

Nothing good. Type 2 diabetes increases your risk of heart disease and stroke, it can lead to kidney disease, vision problems like menopause cataracts, nerve issues, and more. Because it affects blood vessels and nerves, diabetes can diabetes can impact any part of your body, though some are more vulnerable to its affects than others.

Diabetes is the #6 killer of women aged 45-54 and #4 of women between 55 and 64, so clearly we need to understand and minimize our risk.

How does menopause contribute to diabetes risk?

Both men and women are more vulnerable to metabolic diseases as we age, but it appears losing estrogen can speed up and intensify the process.

  1. Estrogen may play a role in managing insulin, says Michael J Breus Ph.D. Certainly many women who have diabetes find it more difficult to regulate blood sugar levels during and after the menopause transition, indicating a hormonal impact.
  2. In perimenopause, hunger hormones fluctuate right along with estrogen and progesterone, often causing a spike in the hunger-causing hormone ghrelin and a reduction of the appetite-dampening hormone leptin. Increased appetite can lead to weight gain, which is a risk factor for developing diabetes.
  3. Speaking of weight gain, many women put on more fat around their stomach at this time, and excess abdominal weight can increase diabetes risk.
  4. Menopause is also frequently a time of increased stress, increased fatigue, and decreased quality sleep, all of which can make you more vulnerable to developing diabetes, especially if you exercise less than previously and your diet is not exactly ideal.

Women who enter menopause early (before age 46) or late (after age 55) may have an even higher risk of developing type 2 diabetes, says a study by National Institute of Health, so if you’re in either of those categories, you really need to prioritize healthy choices.

If you need help making life changes to control your diabetes, a menopause-certified health coach can be helpful. Book 30 minutes for your personal consultation with a health coach.

Speaking of healthy choices “¦

So what should you do to minimize your risk?

According to the North American Menopause Society, you should get tested for diabetes every 3 years beginning at age 45. If you have risk factors such as a family history of the disease, blood pressure above 135/80, or if you are overweight, had gestational diabetes during pregnancy, or have PCOS, you may want to test more frequently. Some ethnicities also have a higher rate of the disease, so if you are Hispanic, African American, Native American, Asian, or Pacific Islander, more frequent testing might also be recommended.

In many cases, type 2 diabetes can be prevented, managed or even reversed with some healthy lifestyle choices. A study by the National Institutes of Health’s National Institute of Diabetes and Digestive and Kidney Diseases found that losing a modest amount of weight (7 percent of body weight was the goal), and improving diet and exercise was the most successful at helping people at high risk avoid developing type 2 diabetes. Those who adopted the Modified Lifestyle Change Program reduced risk by 58 percent. And those over 60 fared best of all, reducing their rate by 71 percent! And change really was modest: eat less fat and fewer calories, get women’s fitness motivation, increase exercise to 150 minutes per week.

If you’re interested in joining a program based on the study, you can find the one nearest you at the Diabetes Prevention Support Center website. You can also check out The Diabetes Diet from HelpGuide.org for suggestions on how to improve your food choices.

If you smoke, stop. Or at least reduce your exposure to nicotine as much as you can. According to the Centers for Disease Control and Prevention, smokers are 30 as 40 percent more likely than non-smokers to develop diabetes, so do what you can to avoid the unnecessary risk. If you already have diabetes, smoking can make the disease harder to control. (Smoking intensifies many menopause symptoms as remember: mother nature is trying to get you to take better care of yourself.) Alcohol can also increase risk, so limit intake to one drink a day or less.

Prioritize sleep. A single night of total sleep deprivation was as detrimental to insulin sensitivity as six months of eating a high-fat diet! While most of us aren’t dealing with “total” sleep deprivation, interrupted or poor sleep can cause weight gain and increased risk of diabetes. Getting better sleep during menopause is often really hard, so give yourself every advantage by practicing good sleep hygiene.

So much feels out of our control during this particular phase of life, but much of your diabetes risk can be managed. Eat better. Don’t smoke. Exercise. Not only will you minimize diabetes risk, you’ll likely also have a healthier heart and brain, a trimmer waistline, and reduced menopause symptoms.

Do you have diabetes or are you at high risk of developing the disease? What do you do to manage your health, and is it working? We’d love to know more. You can comment here, find us on Facebook or in Midlife & Menopause Solutions, our Facebook group. You can also join us, anonymously, if you prefer, on our community forums.   

*Menopause is defined as 12 months without a period.