We all need to “reset” our nutrition habits every once in a while. Most often, we may feel like we need to reset after a vacation or the holiday season. Or maybe certain eating behaviors have led to less than ideal nutrition, and you’re seeking a bit of focused structure with your meals again. By the way, this is all very normal, and “resetting” can be a good way to reboot, support your body, and feel your best – especially throughout menopause.
At Gennev, we educate and support our patients on finding a sustainable way of eating that doesn’t focus on restriction. Research shows that weight loss diets can work, but many of the benefits are short-term versus for the long-haul. And they can leave women feeling deprived and frustrated to only gain back the weight they lost (and sometimes more). By approaching instead with a nutrition reset that modifies one focused behavior at a time, we are much more likely to be successful in the long term. And you may find that just a couple days of being intentional with what you are eating can lead to feeling more confident and comfortable in your body. You may also experience less bloating, better energy and even a boost in mood!
Our 4-week Nutrition RESET is about just that – supporting you in feeling more empowered and confident in your own skin. Each week of the Reset has a focused goal. Aim to work on each reset challenge, one day at a time. After one week, that behavior may start to feel more like a habit. But be compassionate with yourself! It takes more than one week to make sustainable changes stick.
As the 4-week Nutrition Reset Challenge evolves from one week to the next, you will be adding one new behavior change, while continuing with – and building upon -the previous week’s focus. By the end of four weeks, you will have four KEY healthy behaviors in place which will support you in feeling your best. Ideally these new nutrition habits will continue on far beyond the 4-week Reset. But if you should stray off track, use this Reset as a way to “steer your ship back on course”. One thing at a time.
First up in the 4-Week Reset Challenge is all about vegetables! We all know we need more vegetables and most of us still don’t get enough. How many do we really need? Health experts recommend at least 3 cups of vegetables per day and this doesn’t change in menopause. However, we suggest that vegetables are even more important as we age to support our heart health, stabilize our blood sugars, regulate our digestion and provide a healthy gut biome, and deliver the antioxidants that eat up free radicals in our bodies and prevent disease.
The simplest way to put this into action is the make “1/2 your plate veggies” concept. This pattern on your plate is often easiest at lunches and dinners (considering the typical American diet), but including vegetables at breakfast are an added bonus, and you should add them whenever you can!
By planning meals around the vegetables, you will naturally prioritize them too. Sometimes these vegetables are mixed into a recipe and sometimes they stand alone on the side. Nevertheless, they are present and doing their job. Here are some sample ways to add vegetables to each of your meals.
Breakfast
Lunch
Dinner
Week 2 of the Nutrition RESET is all about adding phytoestrogens to your daily meals. These are plant-based compounds that bind to estrogen receptors and mimic the effects of this hormone in our bodies. Phytoestrogens may be particularly beneficial during menopause, as studies show they may help with hormone balance and reducing hot flashes. However, it’s important to be consistent with eating these foods to experience the potential benefits.
There are three different types of phytoestrogens: isoflavones (found in soy and legumes), lignans (in most vegetables, fruits and whole grains), and finally coumestans (found in some beans). The highest levels of phytoestrogens are found in soy, soy products, and flaxseed.
While the research on consuming phytoestrogens for menopausal relief is still limited, Gennev Dietitians agree that people can glean many other health benefits from eating these foods as they are rich in fiber, protein and antioxidants to support overall health. Give this healthy addition a try, and remember consistency is key!
How to add more phytoestrogens into your diet:
Week 3 of the Nutrition Reset challenges you to take a look at your supplements, and determine which ones you really need, and which ones you can ditch (and start saving some dollars). Think of this as a “supplement audit.”
Supplements are intended only to supplement the diet. A diet rich in vegetables, fruits, protein, healthy fats and fiber may not need additional supplemental nutrients. Many individuals take vitamins to help “fill in the gaps” where the diet is lacking, or to address certain symptoms related to menopause. As women age, their nutritional needs change and certain nutrients may be needed in higher amounts than before. Conversely, women may not need the same supplements they were taking during child-bearing years (folic acid for example) and when menstruating on a regular basis (extra iron for some).
What are the common “gaps” where supplements are needed in midlife? And which vitamins help us to fill those gaps?
There are some key supplements that may be more beneficial during the menopausal transition and to help manage symptoms. Remember, every person is different so every woman in menopause will not require the same dietary supplements. Some common gaps in the diet include:
A Registered Dietitian can help you audit your supplements, and take your personalized supplement plan to the next level. They will consider your diet, lifestyle, current medications and menopause symptoms to provide tailored recommendations specifically to you. They will also help you determine if you’re taking the correct dosage, ensure you are using a safe and reputable brand, and identify if there are any contraindications for using it.
It’s important to remember that supplements are regulated by the Food and Drug Administration as food, not as drugs. This means the FDA does not have the authority to approve the labeling, safety or efficacy of dietary supplements before they are on the market. Therefore, it’s crucial to consult with your health care professionals to ensure safety, potential drug interactions and overall potential effectiveness of the supplement.
This final week of the Nutrition Reset is all about hydration. We have all heard it’s important to drink water, but why exactly? And do we need to drink more water in menopause? We sure do! This is due to the declining estrogen making it harder for the body to retain moisture. Drinking adequate water is a fairly simple behavior change that can improve many menopausal symptoms such as dry skin, hair or nails due to estrogen decline, combat bloating or constipation, prevent headaches, reduce bladder urgency and irritation, improve menopause related nausea, ease cramps and even help with maintaining a healthy weight and preventing food cravings. Even mild dehydration can lead to uncomfortable symptoms like dizziness, fatigue and brain fog.
How do I know if I’m dehydrated?
The simplest way to determine if you’re already dehydrated is urine color. A well-hydrated person will have pale, light yellow urine. If it’s beginning to look darker yellow or even slightly orange, that’s likely dehydration. But, be aware some supplements such as multivitamins with high B vitamin concentration can make urine color very bright yellow-like a highlighter.
By drinking water early and consistently in the day, you’re much more likely to maintain adequate hydration. Remember if you tend to sweat a lot with exercise, hot flashes, or hot weather, you are more prone to dehydration. Also, as we age our natural thirst mechanism doesn’t work quite as well, so we may not feel as thirsty as we did earlier in life.
How much water do I need?
The easiest way to approximate your water needs is to aim for half your body weight in ounces. For example, a person weighing 150 pounds would need about 75 ounces of water per day.
Adequate hydration can be met with any unsweetened, non-caffeinated beverages such as plain water, sparkling water, herbal teas or infused water with foods like citrus fruits, berries or fresh herbs.
Tips to increase your water intake:
Proper nutrition is key to warding off disease as we age. If you need guidance on how to incorporate healthy foods into your diet on a regular basis, consider working with our integrated care team who are experts in supporting women in menopause. They will create your personalized plan that will optimize your nutrition and other lifestyle factors, plus provide the support to create healthy habits for the long-term.
“
This loaded baked oatmeal can be meal prepped the day before so it’s easy to have a heart healthy breakfast ready first thing in the morning. It contains plant based healthy fats, fiber and protein from the chia, hemp and flaxseed. The flax and berries also contain phytoestrogens which studies have shown to support menopause symptoms. Oatmeal is full of soluble fiber as the type that lowers blood cholesterol (extra important in menopause as estrogen declines). And, it’s naturally sweetened with maple syrup, so there’s no added refined sugars.
Serves 4
Created by: Monika Jacobson, RDN
If you need guidance on how to incorporate healthy recipes like this one into your diet on a regular basis, consider working with our integrated care team who are experts in supporting women in menopause. They will create a personalized plan that will optimize your nutrition and other lifestyle factors, plus provide you the support to create healthy habits for the long-term.
Monika Jacobson is a Registered Dietitian Nutritionist (RDN) with over 15 years of experience coaching people through their health and wellness journeys, and is the owner of Eat Move Thrive Spokane.
This twist on traditional hummus is sure to please. The edamame packs a huge plant based protein punch. And added bonus – soybeans (edamame) contain isoflavones, a type of phytoestrogen that may reduce the frequency of hot flashes in some women. It’s full of fiber and healthy fat (from the olive oil and tahini), making this a high-satiety snack. We love to pair it with some raw cut veggies or whole grain pita triangles.
Serves 8 (¼ cup servings)
Adapted from Cookie and Kate food blog
“
Looking for more healthy recipes, or guidance on how to incorporate healthy recipes like this and others into your diet on a regular basis? Consider working with our integrated care team of physicians and Registered Dietitians who are experts in supporting women in menopause. They will create a personalized plan to optimize your nutrition and other lifestyle factors, plus provide you one-on-one support to create healthy habits for the long-term.
Salmon is a key whole food in the Mediterranean Diet, and is well known for its omega 3 heart healthy fats. Omega 3s help to protect heart and bone health, the brain, as well as support dry eyes and dry skin common with menopause. And some studies have shown that omega 3s may be linked to helping reduce night sweats.
Salmon is a tasty, food-first way to get more omega 3s in your diet. It’s also easier to prepare than you may think. This sheet pan dinner takes only a few minutes to prep and makes for a perfectly balanced meal with protein, fat and carbohydrates. Garlic, ginger and the omega 3s provide the added benefit of being naturally anti-inflammatory as well – another reason this makes for a heart healthy, easy weeknight dinner!
Try replacing red meat for salmon once a week. Your heart will thank you.
Serves 4
“Adapted from The Modern Proper
Balanced nutrition from whole foods is key to warding off disease as we age. If you need guidance on how to incorporate healthy recipes like this and others into your diet on a regular basis, consider working with our integrated care team who are experts in supporting women in menopause. They can create a personalized plan that will optimize your nutrition and other lifestyle factors, plus provide the support to create healthy habits for the long-term.
“
“
There’s no replacement for a healthy diet. The best way to get the nutrients you need in menopause, or any time of life, is through good food sources. When you include a rainbow of fresh fruits and veggies, seeds, nuts, legumes, lean proteins, and the right amount of sunshine each day, you are well on your way to a nutrient-packed, balanced diet.
Easy, right? Sure. Except not. Life is busy, and when we’re tired, over-scheduled, and stressed, good intentions disappear faster than a bag of French fries from the drive-thru.
However, when hormones start to drop in the years before menopause, our nutritional needs change. Our immune systems need more support, our bones require our attention, and even our moods can benefit from having the right nutritional balance.
There is a dizzying array of options out there, but in our research and conversations, a few supplements came up again and again. Before we jump in, when buying vitamins for menopause symptoms, check for the USP (United States Pharmacopeia) symbol to ensure your supplement has met certain standards for quality.*
Your gut is a garden. Really! We all have trillions of microorganisms hanging around inside our bodies, doing useful stuff like helping us digest and use our food. Life is hard on these critters: antibiotics, poor diet, illness, and stress can kill them off by the millions, leaving you susceptible to harmful bacteria and the diseases that come with them.
Probiotics are supplements that contain live microbes to re-colonize the beneficial flora in your body. Not only can that help with digestive issues many women confront around this time (bloating, gas, constipation), probiotics can also support vaginal health by helping to fight yeast infections. According to Prevention, look for probiotic supplements with “at least 10 billion CFUs and at least five different bacteria strains.”
Having a healthy gut is the foundation of good health as if you’re going to eat all that great, nutritious food, be sure you can digest it!
This one should come as no surprise as as we age, our bones can weaken and become porous (a condition known as osteoporosis), making fractures more likely. Calcium loss accelerates as estrogen declines, so it’s important to pay particular attention after you enter perimenopause.
There are lots of dietary and lifestyle changes that support a healthy skeleton, so get going on those if you aren’t already: at least 30 minutes of weight-bearing exercise a day (running, walking, resistance training, dancing); a diet rich in fruits, veggies, whole grains, and lean proteins and low in sugar, caffeine, alcohol, and salt; no smoking, and enough sleep.
And then there’s calcium. The National Osteoporosis Foundation recommends women age 51 and older get 1,200 mg of calcium a day. You can figure out how much you’re getting from your food by checking the labels as the “DV” (daily value) you’ll see for calcium is based on 1000 mgs, so “30% of DV” is 300 mg. Calculate how much you get in an ordinary day from food sources, then supplement to make up the shortfall to 1,200 mgs.
Often recommended to take with calcium, vitamin D helps you absorb calcium more easily. After you turn 50, try to get 800-1000 IU of vitamin D daily.
Best source? Sunlight. UVB rays, in particular. However, in winter or when we’re covered up or slathered in sunblock to prevent skin cancer, vitamin D can be hard to come by. Stay slathered. Just make sure you make up for your vitamin D shortfall through food or supplements. You can get vitamin D through some fatty fish or fortified foods.
If you need to supplement to get your full dose of D, first check any supplements you’re already taking, as many include D in their lineup. If you’re still not getting enough, supplements containing either vitamin D2 or D3 will work.
“All women should take a vitamin D supplement. Our bone density reduces
when we go through the menopause, which increases our future risk of fracture.
So it is important to take regular exercise,
eat a calcium rich diet and consider taking HRT to help keep our bones strong.”
as Dr. Louise R. Newson, The Menopause Doctor
So, it turns out heart disease isn’t just a guy problem. In fact, it’s the leading killer of women in the US, and about 10 years post-menopause our risk of heart attack evens up with the gents’. So we can’t afford to ignore our heart health.
After menopause, a woman’s levels of LDL (bad cholesterol) can start to rise. Omega-3 fatty acids help reduce the amount of LDL in the blood, resulting in less plaque and less chance of blockage. And some studies have shown that boosting Omega-3s may also help reduce joint pain and ease symptoms of menopause, including vaginal dryness, hot flashes, and night sweats.
Omega-3s are found mainly in oily fish; vegetarian sources include tofu, flaxseed, walnuts, eggs, beans, some nuts and leafy vegetables.
When purchasing a supplement, first be sure you’re a suitable candidate. Omega-3s can thin the blood, so if you’re on blood thinners, talk with your doctor before adding a supplement.
This one is a bit of an outlier, but there’s enough good evidence of its anti-inflammatory properties to make it worth considering. Plus, it’s delicious.
Curcumin, the active ingredient in turmeric, can boost heart health and may even reduce depression, both of which are great benefits for women in menopause. Diabetes can also be a greater risk post-menopause, and curcumin may delay the onset of Type-2 among those with prediabetes.
The best way to get it? Probably supplements, since most of us don’t eat enough turmeric in our food to move the needle. But boosting intake via food is always a good idea, and in this case, it’s a particularly delicious idea as it’s the main spice in many curry dishes.
As with Omega-3s, if you’re taking blood-thinning medications, consult with your doc before taking a curcumin supplement, as it can act as an anti-coagulant.
Making lifestyle adjustments and taking supplements isn’t just about extending your life, it’s about adding vibrancy to the life you’re living now. Which means it’s never too late as or too early as to start! We’d love to hear what changes you’ve made as well as any supplements you’re taking and why, so please share with us in the comments or on Facebook.
*This blog does not replace expert information from a qualified health professional.
You may be surprised to find out that you have prediabetes. Many people think of type 2 diabetes as afflicting people who are older and overweight. In reality, more than 10 percent of people with type 2 diabetes are a healthy weight, and more young people are developing the disease. Most people are diagnosed with prediabetes and diabetes during midlife, so it’s not surprising that a prediabetes diagnosis may accompany your symptoms of menopause.
Once you accept that you have prediabetes, you should consider yourself lucky. About 38 percent of adults have prediabetes, but more than 80 percent don’t know it. “You have the opportunity to reverse this and avoid developing type 2 diabetes,” says Gennev health coach Monika Jacobson, a registered dietitian nutritionist. Diabetes affects your metabolic health, increasing your risk for heart disease, stroke, and cancer. Use this opportunity to allow this prediabetes diagnosis to kick yourself into some lifestyle habits that can support your overall health and help lower your blood sugar.
While menopause is a risk factor for some conditions like high cholesterol, the connection with diabetes isn’t so clear. “As we age, we are more likely to experience weight gain or become less physically active, which are both known independent risk factors for developing insulin resistance [a precursor to diabetes],” says gynecologist Ghazaleh Moayedi, D.O. “Many women describe an increase in abdominal fat during menopause, and increased abdominal fat can also lead to insulin resistance and increased blood glucose levels.” Other symptoms of menopause, like poor sleep and increased stress, can also contribute, making it difficult to figure out menopause’s specific role in the development of diabetes. Regardless, diabetes and menopause often intersect during this stage of life.
Prediabetes, defined as having a fasting blood glucose level of 100 to 125 mg/dL, develops when your body becomes less effective at regulating glucose. Your pancreas produces insulin which enables cells to absorb glucose and use it for energy. As you age, your body becomes less sensitive to insulin, a condition known as insulin resistance and a precursor to prediabetes. Instead of being stored in cells and used for fuel, glucose builds up in your blood, resulting in prediabetes and diabetes (a fasting blood glucose level above 125 mg/dL). In addition to age, weight gain, inactivity, abdominal fat, and other issues mentioned above can also affect your body’s ability to regulate blood sugar.
The good news is that lifestyle changes like exercising and improving your diet, along with weight loss, can reverse the typical pattern of prediabetes leading to type 2 diabetes and its many complications like heart disease, nerve damage, kidney disease, and eye problems. In the National Institutes of Health-sponsored Diabetes Prevention Program trial, people with prediabetes who followed the prescribed lifestyle program reduced their risk of developing Type 2 diabetes more than those who took medications”58 percent compared to 31 percent.
Watch your weight. You probably are already aware that losing weight can be particularly hard during menopause. Some days it may seem like simply looking at a slice of cheesecake adds pounds. But when it comes to prediabetes, losing even small amounts of weight can improve your health. Losing as little as 5 to 7 percent of your weight”about 8 to 12 pounds if you weigh 170″can prevent prediabetes from progressing to full-blown diabetes.
If you’re not overweight, check your waistline. Abdominal fat is more dangerous than fat in other areas of your body and can contribute to diabetes, heart disease, and cancer, even if your weight is healthy. It can be common for body fat to be centered around the belly during menopause, and nutrition and exercise habits can help support a healthy body shape and size.
Look for hidden sugars. Obviously, the sugar you eat is going to affect your blood sugar levels. You know the biggest culprits like, cake, candy, and soda that you should eliminate entirely or eat only occasionally. But you may not be aware of all of the places that added sugars may be lurking”yogurt, pasta sauce, ketchup, energy bars, and salad dressings. The American Heart Association recommends that women consume no more than six teaspoons or 25 grams of added sugars a day. Check your food labels and tally up how much you’re getting a day, and then start to cut back. Most people get significantly more than the recommended amount so even if you can’t get all the way down to 25 grams, any cuts you make will likely be beneficial.
Favor fiber over refined carbs. Not all carbohydrates are created equal. Refined carbs like white bread, white rice, and white pasta act exactly like sugar when they get into the body. Instead of eating those types of carb, load up on whole grains, vegetables, and fruit. (Yes, you can still eat it, but avoid fruit juices and fruit in sugary syrups.) Whole fruit is loaded with fiber which will keep you feeling full longer and level out spikes and dips in blood sugar levels. Erratic blood sugar levels increase your chances of developing full-blown diabetes. Aim for at least 25 grams of fiber a day.
Replace sugary beverages. It’s one of the easiest ways to bring down your intake of added sugars. A grande vanilla latte has more than eight teaspoons of sugar. A can of soda has nearly 10. Smoothies can have even more. Replacing sugar-sweetened beverages with no sugar drinks such as water, tea, seltzer, and sparkling or infused water can be highly effective in reducing the glucose load and work on the pancreas, says Jacobson.
Stroll after meals. Blood sugar and insulin spike after eating. A 15-minute walk improves your body’s ability to regulate those spikes by using some sugar. In a study of people with prediabetes, those who did three 15-minute, post-meal walks had better blood sugar levels than those who did a single 45-minute walk. Don’t have 15 minutes? Walk anyway. Even shorter walks of two to five minutes offer some benefits.
Lift weights. Muscle plays a key role in regulating blood sugar levels and using glucose for fuel. After you eat a meal, your muscles should take up about 80 percent of the glucose in your blood. But as you get older, you start to lose muscle mass which can impair blood sugar regulation. The decline can begin in your 30s and accelerates as you age, especially if you’re not doing any resistance exercise like lifting weights to maintain your muscle mass. The good news: even if you haven’t been strength training, starting now will prevent future muscle loss and may build new muscle to improve your body’s ability to regulate blood sugar. Physical activity guidelines recommend that you do two or three strength workouts a week.
Break up long bouts of sitting. Too much sitting hinders your body’s ability to regulate glucose and increases diabetes risk. Based on the latest research, a five-minute movement break every 30 minutes is most helpful. If that’s not practical, do what you can. When your muscles are working, they use up more glucose and improve your body’s ability to use insulin, lowering glucose levels in your blood. In general, aim for at least 150 minutes of moderate-intensity aerobic activity like walking, jogging, cycling, or swimming a week.
Prioritize sleep. Getting enough deep sleep is essential to regulate blood glucose levels. When sleep is chronically low or disrupted, there is a lower production of insulin and an increased risk for diabetes. While sleep problems are common during menopause, you can improve your sleep by avoiding habits like erratic sleep schedules and too much screen time before bed.
Keep up good dental hygiene. Your teeth are probably the last thing you’d associate with diabetes, but the two are related. Periodontal disease, a chronic oral infection known as gum disease, has been linked to a higher risk of developing type 2 diabetes. To avoid this risk factor, make sure you’re brushing and flossing daily and see your dentist regularly.
Reduce stress. You’re probably thinking, “Yeh, right.” We get it. Stress is unavoidable, but even small efforts to ease stress can break the cycle of its detrimental effects. Repeatedly being in “fight or flight” mode from chronic stress is believed to increase levels of inflammation, which then impairs glucose metabolism and leads to insulin resistance, says Jacobson. There are many ways to relax, so find one that works for you and make it a regular habit.
As you implement these strategies, talk to your doctor or healthcare provider about retesting your blood glucose levels to check your progress. You’ll need to wait at least three months to see any changes. Your doctor will likely recommend a hemoglobin A1c blood test, which determines your average blood sugar over the last three months, a more accurate measurement than fasting glucose, which measures current levels only.
Learning you have prediabetes can be daunting, but don’t let it stop you. It’s a time to jump into action to protect your long-term health. Following a healthy diet and getting daily exercise can help you reduce your risk for type 2 diabetes. And Gennev’s integrated care team can guide you with a personalized wellness plan and the support you need to help you stay on track. Schedule a one-on-one virtual visit to get started today.
“
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.
“
Is menopause to blame for increased friction in your relationship? Chances are, you may not be the only one feeling that way. A study among men whose partners were experiencing symptoms of menopause revealed that 56% of them felt that menopause was negatively impacting their relationship. And the symptom that created the most trouble with their partner? Moodiness.
Not everyone will experience menopause the same way, but these symptoms and more may be contributing factors to relationship troubles during menopause:
With so many of us not knowing what to expect in menopause ourselves, it’s unfair to think our partners can even begin to understand. And while this may be a hard pill to swallow, they won’t know one bit about how you are feeling unless you tell them! We’ve gathered below our most popular resources for supporting yourself and your relationships through menopause.
If you have questions about menopause, you can get all your answers in one place. Gennev’s team of OB/GYNS are menopause experts, and will help you understand your symptoms and offer solutions. Book a telehealth visit, and access evidence-based treatments including prescription and natural therapies that cater to your individual needs.
“
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.
“
Are you getting enough fiber? Chances are, you are not. National consumption surveys indicate that only 5% of Americans meet their daily recommended grams of fiber. And even if you understand the benefits of fiber in your diet, you may not know how much is ideal for you each day, or which foods are the best sources.
Fiber covers all the bases for good health. It helps you maintain a healthy digestive system, supports heart health, helps to lower the risk of diabetes as well as certain cancers, is key to an optimal gut microbiome, and aids weight management. There are two types of fiber we can get from food, and we need both types: soluble and insoluble. Here we break down both types of dietary fiber, why they are important and how you can get them in your diet.
Taking a fiber supplement may seem like an easy way to hit that minimum daily fiber goal of 25 grams, but eating your fiber from whole foods provides a greater benefit for overall health due to the other nutrients from the food itself (see superpower #6 above). Fiber is best utilized by the body when we consume it via whole foods. Fiber-rich whole foods are typically easier to digest than a fiber supplement, which can result in abdominal bloating and gas for some people. Be mindful that the supplement ingredients greatly vary from one supplement to another, and most supplements are a combo of soluble and insoluble fiber coming from psyllium husks, inulin, acacia, apple or even guar gum. For most there is little harm in taking fiber supplements, typically in a powder form, but these are best used as a supplement, not a replacement for fiber-rich foods.
If you use a fiber supplement, here’s a few things to keep in mind:
Gennev dietitians frequently recommend the following products to their patients who are seeking to supplement some of their daily fiber:*
Another idea for a “natural” fiber supplement is a Fiber Flax shot (bonus phytoestrogen with the flaxseed)! Simply take 1 Tablespoon ground flaxseed (also called flax meal) and mix this into a few ounces of water. Give it a stir and toss it back. 3 grams of fiber down the hatch!
We know the goal of 25 grams of dietary fiber per day may sound tough, but it IS possible to reach with a little effort. Try these quick and easy ways to boost fiber in any meal:
Breakfast:
Lunch:
Snack:
Dinner:“
Registered Dietitian Nutritionists are experts in helping their patients analyze their nutrition intake, fiber included. And when you make some key lifestyle choices in menopause, it can have a lasting effect on your health as well as provide symptom relief. Gennev’s integrated care provides patients access to experts in menopause lifestyle change management. We help women thrive in menopause through prescription and natural remedies, nutrition, fitness and mindfulness practices. Schedule a one-on-one virtual visit to create your personal wellness plan.
*Gennev is not affiliated with and does not profit from any mention or sale of these products.
“
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.
“
Whether your cholesterol levels have always been healthy or you’ve had high readings in the past, your next blood work results may surprise you. Declining estrogen during menopause can raise cholesterol levels. Some women have seen increases of 20 points or more. While elevated cholesterol is common during midlife, you shouldn’t ignore increases, even if they’re small. “Knowing your cholesterol levels can help you take meaningful action to improve your health,” says gynecologist Ghazaleh Moayedi, D.O. And the sooner you take steps to curb the rise, the lower your risk of a future heart attack or stroke will be.
High cholesterol is a key risk factor for heart disease, the leading killer of women. While cholesterol levels tend to rise as you get older, menopause can accelerate the increase. The incidence of high cholesterol in women is more than three times greater in those over 40 than in younger women. This spike coincides with menopause and declining estrogen levels that impact cholesterol. Men’s increase during this stage of life is only about 50 percent.
As with many menopause symptoms and side effects, hormones are part of the reason. “Estrogen is generally considered to have a cardioprotective effect, which means it can be beneficial to the heart and cardiovascular system,” says Dr. Moayedi. This is one of the reasons younger women are less likely to have heart attacks and develop heart disease later in life than men.
As estrogen starts to decline in perimenopause, women lose that protection. “The drop in estrogen from menopause leads to an increase in LDL cholesterol, a decrease in HDL cholesterol, and an increase in triglycerides,” says Dr. Moayedi. The longer your body is subjected to high levels of cholesterol, the more damage it can do to your arteries, increasing your risk of a heart attack or stroke. High triglycerides and low HDL cholesterol are also some of the hallmarks of poor metabolic health, which also increases your risk for diabetes. That’s why it’s essential to monitor your cholesterol levels regularly and take action as soon as your numbers start to go up.
While you can’t stop the effects of menopause on your body, or change your genetics, high cholesterol is treatable. “Lifestyle can strongly influence your cholesterol levels,” says Gennev health coach Monika Jacobson, a registered dietitian nutritionist. “Both nutrition and exercise can play a role in improving cholesterol with consistency over time.” Here are proven strategies to lower cholesterol, improve your metabolic health, and reduce your risk for heart disease, stroke, and diabetes.
Adopt a Mediterranean way of eating. “A diet primarily composed of fiber-rich carbohydrates, lean protein, and inclusive of healthy fats may help reduce cholesterol levels,” says Monika. “This balance of nutrients is best compared to the well-researched Mediterranean Diet, which is known to prevent cardiovascular disease. Many of the nutrition tips that follow align with the Mediterranean diet.
Up your soluble fiber intake. Soluble fiber latches onto cholesterol in your small intestines and escorts it out your body before being absorbed into your bloodstream, where it builds up as plaque in your arteries. Aim for at least 25 grams of fiber a day, but gradually increase your intake while drinking lots of water so it’s easier to digest. Foods high in soluble fiber include raspberries (8 grams in 1 cup), black beans (8 grams in ½ cup), a medium-sized apple with skin (5 grams), chopped broccoli (5 grams in 1 cup), and brown rice (4 grams in 1 cup).
Reduce saturated fats. Foods high in saturated fat include red meat, processed meats (hot dogs, bacon, and lunchmeat), butter, cheese, and ice cream. Too much saturated fat impairs your liver’s ability to process cholesterol, which builds up in your bloodstream and clogs your arteries. Instead, eat more fish, poultry, and low-fat dairy.
Choose healthy fats. Monounsaturated fats, found in olive oil, nuts, seeds, and avocados, lower the bad LDL cholesterol, and omega 3 fats are known to raise “good” HDL cholesterol levels. While healthy fats are key in heart health and help you to feel full faster, be mindful of portion size because they pack a lot of calories.
Cut back on refined carbohydrates. These include sweetened drinks, baked goods, candy, juice, white bread, pasta, and alcohol. When digested, these foods quickly break down into sugar, raising blood sugar and insulin levels which may adversely affect triglyceride and HDL levels.
Add soy protein. If you’re not already eating tofu, soybeans, soy nuts, or soy milk, add some to your diet. You can also try replacing more high saturated fat protein foods with plant-based soy foods. Soy foods contain isoflavones, a type of phytoestrogens, that have been shown to reduce cholesterol. They may also help ease other menopause symptoms like hot flashes.
Get moving. You can walk, run, swim, cycle, use the elliptical, take a Zumba class, play pickleball, or do any activity that gets your heart beating faster. Any cardio exercise can improve your cholesterol levels. The key is to do it most days of the week and accumulate at least 150 minutes (30 minutes five days a week or about 21 minutes daily). You don’t have to push yourself too hard. However, an hour a day of activity or higher intensity activities like fast walking or jogging, may provide better results.
Find a way to relax. One of the many detrimental effects stress has on your body is elevated cholesterol levels. Experts aren’t sure how stress increases cholesterol, but reducing stress can minimize the damage. Common relaxation strategies include meditation, yoga, and deep breathing, but they’re not the only ways to relax. For some, watching a movie, going out with friends, reading a book, working out, petting your dog or cat, or even cooking can reduce stress. Find what works for you and make it a regular part of your life.
Consider supplements. Omega 3 fatty acids are healthy fats found in fish, such as fatty fish like salmon, mackerel, and sardines, walnuts, and seeds like flax seeds and chia seeds. Research shows that they can lower triglycerides and raise good HDL cholesterol. If you’re not eating foods high in Omega 3s, you should talk to your doctor or a Gennev Dietitian to see if supplements might be right for you. Another supplement to speak with your doctor or healthcare provider about, especially if you have diabetes, is coenzyme Q10. CoQ10 is an antioxidant made in your body; however, levels decline as you age. Some research suggests that CoQ10 supplements may help lower LDL and total cholesterol in people with diabetes.
Start with as many strategies as you can manage. Even implementing one or two of them can have an impact as long as you do them consistently. Then retest your cholesterol in six months, or as soon as your doctor suggests.
If your numbers aren’t improving as much or as quickly as you’d like, talk to your doctor or healthcare provider about other options, such as medication. Lifestyle changes aren’t always enough to lower cholesterol, especially if you have a family history of high cholesterol, certain medical conditions, or very high numbers. It’s worth the effort to find a way to bring down your cholesterol so you can live a longer, healthier life.
When you make some key lifestyle choices in menopause, it can have a lasting effect on your health as well as help to relieve symptoms. Gennev’s integrated care provides access to experts in menopause lifestyle change management. They will help you to thrive through nutrition, fitness and mindfulness practices. Schedule a one-on-one virtual visit to get started with your personalized wellness plan.
“
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.
“
“
“
The clock strikes 4 pm. You’re exhausted from the day and the to-do list isn’t growing any shorter. Your mood isn’t ideal either. You feel irritable and losing patience with everything and everyone around you. Before you realize it, you may be stress eating. You’re opening the fridge, scouring the shelves for a quick snack. Or maybe you’re grabbing a latte and a brownie because you’re starving and dinner is too far away. It’s also possible you’re elbow-deep in the bag of chips and have no idea how long you’ve been standing at the kitchen counter eating them mindlessly while scrolling on your phone.
If any of these scenarios resonate with you, you’re not alone. Eating when feeling or experiencing stress is a very common form of “emotional eating.” Gennev Registered Dietitians agree, most of us are emotional eaters to some extent and stress is a very common trigger of over-eating. There is a myriad of reasons (or triggers) for emotional eating, and they may be tied to both good times and those that may be more challenging. For example, some of us overindulge during happy celebrations, and may use food as a reward. We may also find that we eat when we are bored, or perhaps we wish to avoid that lingering task. We also may find we when we are tired, sad, anxious, and of course when stressed!
Gennev RDN Jessica Gingrich says that “stress eating is a very normal, human thing to do and it is not related to being weak. This is a habitual behavior and neurological response designed to soothe your body and mind in response to overwhelming stress which includes everything from physical pain to mental stressors.” So, we eat when stressed because well… it’s how our body looks out for our survival! That’s why those potato chips are more appealing at 4 pm when the end of the day stress kicks in!
Let’s be honest, midlife can be challenging to say the least. Women in their 40’s and beyond may find themselves coping with changes in their careers, navigating new relationships with partners, aging parents, and extended family not to mention this ever-changing world. And then you throw in this thing called menopause! It’s very normal for women to use food as a coping mechanism for managing their individual life stressors.
“With stress eating, your body/brain/physiology has good intentions, believe it or not, to help you at this time. Eating may feel like it’s the only coping mechanism accessible to you and that is OK. In recognizing this -and what you are doing- it may become easier to have a different outcome next time.” – Stasi Kasianchuk, RDN, Gennev Director of Health Coaching
Another common scenario is when women are feeling the combination of stress and fatigue from poor sleep. This is a perfect recipe for triggering stress eating, which may lead to a vicious repetitive cycle of over-eating. When you recognize that you’ve mindlessly consumed food for comfort, you may then feel shame and anxiety, which in turn, can result in you reaching for food yet again for comfort.
During acute, short-term or temporary stress, the hormone adrenaline suppresses the appetite so you’re likely LESS hungry. But while under chronic, long-term stress, cortisol (the body’s main stress hormone), increases. The elevated levels of cortisol may result in increased food cravings, particularly those high in sugar, fat, and salt. This also explains why sweets or salty, crunchy, carb-heavy foods are often more desirable. Hellllllo caramel and cheddar popcorn!
Practicing self-compassion and being curious about your stress eating, rather than critical, is a great place to start. Remember, stress eating is a normal stress response – you didn’t do anything “wrong”. Getting curious about your own experience with stress eating, whether in the past or the next time it happens, can help you identify the root cause or triggers, and therefore find more effective strategies to change your response to stress in the future.
These self-reflection questions can help you identify your individual triggers:
While eating is one way to respond to stress, exploring other options to relieve stress can provide a better approach to long term support:
When you work with Gennev, you will have access to experts in menopause lifestyle change management. We help women thrive in menopause through prescription and natural remedies, nutrition, fitness and mindfulness practices. Our nutrition experts are here to listen and come to every patient appointment without judgement or preconceived notions. They bring a compassionate view and aim to focus on the root cause of your stress, and will not shame the response anyone has with food. As Registered Dietitians, they will take a close look at your day-to-day eating patterns and partner with you to determine the best approach to creating more peace and less stress with your food and body.
“
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.
“
The fresh start that each new year brings also offers a chance to renew your commitments to the business of your health. While you are setting your health-first intentions for the upcoming year, this handy “Health Checkup Checklist” may help you focus on the preventive care and screenings that can give you the edge when it comes to your health.
The changes in your body in the years surrounding menopause may cause you to experience not only new symptoms associated with hormone fluctuations, they may also increase your risk for health conditions such as heart disease, diabetes, cancer, and osteoporosis. With regular screenings you will be well-informed of your risk factors, and be poised to implement prescribed preventive or defensive measures.
Getting your appointments on the calendar is half the battle. But many providers have made that easier than ever with online appointment scheduling. So, no excuses! As the saying goes, “an ounce of prevention is worth a pound of cure”.
Your Annual Wellness Visits as At the top of your list of important appointments this year will be with your primary care physician (PCP) and your gynecologist for your wellness check-ups. This is where, together with your provider, you will review your current health and risk factors, and determine your personal disease prevention plan.
With your PCP, you can expect to have a blood pressure check and bloodwork, plus advice on vaccinations not only for flu and virus, but also tetanus booster or shingles vaccine. Your PCP can also help you check the boxes on referrals for many of the screenings that you are due (or overdue) for.
Your annual gynecological appointment may include a pelvic exam, cervical cancer screening, and a breast exam. And while some PCPs are willing to perform breast and pelvic exams and do Paps, the focus and expertise of a gynecologist is of benefit and added value when it comes to receiving the most comprehensive women’s healthcare.
Dental Care as Seeing your dentist twice a year for routine cleaning appointment and screening for teeth and gum disease doesn’t just care for your teeth, it also protects your health. Inflammation in your mouth can allow bacteria to enter the bloodstream causing inflammation elsewhere in the body. This is why gum disease is linked to many chronic conditions including heart disease, diabetes, respiratory illness, osteoporosis and rheumatoid arthritis.
Eye Checkup as Depending upon your individual health history, a routine eye exam is recommended every one to two years. An optometrist or ophthalmologist will check for signs of eye disease including glaucoma, cataracts, and age-related macular degeneration.
Skin Cancer Screening as Individuals with average risk will want to plan for a yearly visit with the dermatologist for a skin cancer screening and examination of any moles, spots or lesions. If you have a family history of skin cancer or have other underlying risk factors, your doctor may recommend more frequent visits.
Menopause Check-up (Gennev refers to this as the M-check) – Starting at the age of 45, women’s post reproductive health care begins with a menopause check-up. A board-certified OB/GYN who specializes in menopause will answer the health pains of menopause, determine what state of menopause you currently are in, and may help assess the risks for chronic issues that may arise as your estrogen declines. The incidence of rising cholesterol, depression, sexual dissatisfaction, fluctuating blood sugar levels and more are common after menopause, and it’s best to address these changes before they become health concerns. If you haven’t had your M-check, start by taking the assessment. Then, speak with a doctor and feel better starting now.
Mammogram as The American Cancer Society suggests that women with no prior history, or family history of breast cancer get mammograms each year beginning at age 45, and continue with screenings as long as a woman is in good health and is expected to live 10 more years or longer.
Colonoscopy as Due to the increase in colorectal cancer in younger individuals, The American Cancer Society now recommends that screenings for individuals with average risk begin at age 45. Colonoscopies can detect disease, and may help prevent cancer as precancerous polyps can be removed during the procedure.
Bone Density as Osteoporosis often begins to develop in women a year or two before menopause. For this reason, working with your physician on when a DEXA scan may be right for you is important. The current national recommendation for individuals with average risk is to do a DEXA scan at 65. But for menopausal women with a fragility fracture or strong family history, earlier screening may be recommended.
With your health and well-being being top of mind, there’s no better time to recommit to the daily habits that support your body and mind during menopause and beyond.
Whether you’re in perimenopause or post-menopause, lifestyle behavior change is a must for managing weight, hot flashes, anxiety, sleep, fatigue and joint pain. Gennev’s menopause specialists work with women of varying levels of discipline, so don’t overthink it, just start by doing something. Put your health first this year, and book an appointment.
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.
Do you feel like your get up and go has gotten up and left? Low energy is a common concern for women in menopause. In addition to hormone fluctuations impacting our energy at the cellular level, night sweats and sleep disruptions also play a large role in depleting daytime energy.
You may not realize it, but a few tweaks to your morning routine can help increase your energy throughout the day, and support more positive feelings and overall productivity. The key is to stick to a ritual for your first waking hour that nourishes your body and your soul.
Morning Stretch as Stretching in the morning wakes up your body, increasing your blood flow and releasing tension. It also kicks in the parasympathetic nervous system, releasing endorphins which act as a mood booster and prepares you for your day. And as you age, warming yourself up with a morning stretch may”¯help improve balance, maintain mobility and lower your risk of injury.
Meditate as Meditation also activates the parasympathetic nervous system providing a state of relaxation. This will help you relieve anxiety, and enable you to start your day with a clear, intentional mind and be better prepared to counteract stress throughout the day.
Unsure of how to meditate? Try this well-known practice known as the inhale-exhale method. You can begin with just 5 minutes.
You could also try a guided meditation through Insight Timer, Calm or Headspace. These provide a great way to try meditation if you feel intimidated or don’t know where to begin.
Drink a big glass of water – Drinking water first thing in the morning will aid in rehydrating you after sleep and will your boost energy as it replenishes tissues and organs with the necessary fluids. It also aids in getting your metabolism and your digestive system moving. Staying properly hydrated, no matter what time of the day, is vital to supporting your energy, mood and overall health. So, drink up!
Exercise as Exercising in the morning not only has a positive effect on energy levels, but helps you be more alert, and boost your mood long after your workout. Plus, studies show that a”¯morning exercise habit can actually help you sleep better at night. If you like to wake up more gently, walking is one of the most beneficial exercises for improving energy as it increases oxygen flow throughout the body. Usually, the hardest part is just putting on those walking shoes and getting out the door.
Nourish as Starting your day off with a healthy breakfast kick starts your metabolism, fuels your energy stores and also aids in improving concentration and memory. Many individuals tend to stick to the same breakfast routine to keep things simple as which is perfectly fine – as long as it contains the key nutrients your body craves:
Morning Mango Green Smoothie
While low energy and fatigue is a common symptom of menopause, it can also signal other medical conditions. If your fatigue just won’t quit, be sure to speak with your doctor to be sure it’s nothing more serious.
Many effects of menopause cannot be solved through medication alone. It requires changing one’s lifestyle to address nutritional gaps, weight changes, sleep problems, fatigue, anxiety and so much more. Gennev’s integrated menopause care delivers the medical expertise of board-certified OB/GYNs, along with the knowledgeable guidance of Registered Dietitians to treat the whole you. Book a virtual visit today.
“
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.
“