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.
Want to feel your best? Set New Year intentions instead of New Year resolutions
Skip the resolutions this year! Here at Gennev, we are setting intentions instead of resolutions and want to encourage you to do the same, especially when it comes to taking care of yourself. Menopause can be challenging, but you don’t have to suffer through another year of miserable symptoms. Too often we hear from women who wish they hadn’t waited so long to take action. There are solutions, and our intention for the coming year is to help you thrive by encouraging and supporting you to take better care of yourself”right now! No more putting other’s needs ahead of yours. You’ll be more helpful and effective in all of the roles you juggle”wife, mom, employee, friend, volunteer, advocate”when you take care of yourself and feel your best.
Let’s start a year of self-care by first ditching the New Year resolution-setting ritual. Despite its popularity, it does little to help most people live healthier, happier lives or achieve other goals. About one in four people abandon their resolutions by January 7th. The failure rate jumps to nearly one in two by February. “Resolutions often lead to all-or-nothing thinking, so if you don’t accomplish a goal, then you think that you failed,” says Katie Linville, registered dietitian and Gennev Health Coach. But there is no all-or-nothing mindset, or failure with intentions.
“Resolutions and goals are things you set for yourself that are measured in the future, like losing 10 pounds,” says Anne Sussman, a certified meditation and mindfulness instructor and author of The Bliss Buddy Project: How Sharing Gratitude Increases Joy. “An intention is something you do in the present. It’s not future-focused. It’s how you want to feel in the moment. Intentions are more in the feeling or being realm, whereas goals are more in the doing realm. They’re both good to do, but intentions are like your North Star, a guiding light.”
While intentions are personal and can be about any area of your life, we encourage you to consider your menopause journey as you set your intentions for the new year. How you approach this stage of life dramatically impacts how you experience it. Fighting against the changes happening in your body and grinning and bearing it through hot flashes and mood swings affects how you feel in other areas of your life and how you show up for others. All of the negativity makes it harder to achieve any goal. “Pain is inevitable, it is part of life. Everyone has pain. Suffering is a choice. Suffering comes when you’re trying to make what is, isn’t,” says Sussman. “It just is. You can’t change it.”
While you can’t stop menopause, you can change your thoughts around it, how you show up for it, and how you respond to it. You can regain your energy and vitality to thrive during midlife and beyond. It starts by setting intentions around being more in touch with your body, and practicing self-care and self-love. “Self-care allows women in menopause to make sure that their reserves aren’t depleted by all the demands around them and transitions happening on the inside,” says Jessica Gingrich, registered dietitian and Gennev Health Coach. “When you feel cared for and fulfilled, you’ll feel stronger and more confident in your ability to handle whatever life throws at you.”
You can probably rattle off a half dozen resolutions as you count down to the New Year, but setting intentions requires more thought. Here are three steps that will help you determine the right intention for you. You can write it down, talk about it with a friend, meditate on it, or simply think about it.
Step 1: Reflect
Step 2: Intend
Step 3: Act
When thinking about being your best self this year, and giving yourself the care and support you need or desire, what might this look like in an intention? You might acknowledge your efforts to get more sleep and realize that when you do, you have fewer mood swings. For the new year, you may want to feel more energized. Based on how you want to feel, your intention may be to replenish yourself. With replenishment as your intention, an easy way to get started might be by walking outside“even if it’s just five minutes”every day. A strategy that takes more time would be to improve your diet.
For information and solutions surrounding menopause symptoms, check out Gennev’s library of articles.
Remember that you don’t have to go it alone in menopause. Enlisting the help of our Integrated Care team of physicians and RDNs will provide you guidance and support as well as the accountability that will enable you to achieve your wellness goals.
Here are some strategies to help you set intentions and follow through on them.
Give it time. You don’t have to set your intention by midnight on New Year’s Eve. Giving yourself time to think about your intention”meditate on it, journal about it, or talk to a friend about it”can ensure that you’re setting the right intention for you.
Keep it positive. Instead of saying, “I don’t want to be angry,” a more effective intention would be, “I want to be calm.” “Your body hears everything you think,” says Sussman. “If you’re thinking negatively, you internalize that. If you change your language to be more positive, you tend to have more positive outcomes.”
Pick a word. Intentions don’t need to be elaborate. Sometimes a single word, like calm, strong, or joy, can be powerful. By regularly focusing on your word, it keeps it front and center in your life. So, the next time a situation makes you angry, thinking of your word can change your response. For example, if your word is calm, you may take some deep breaths to diffuse your anger.
Share with others. Letting friends and family know about your intentions helps to make you more accountable.
Set reminders. Hang post-it notes with your intention on them in spots where you’ll see it throughout the day. Repeat your intention aloud every morning when you wake up. Create artwork with your intention or word and display it prominently. You can even get jewelry with your intention on it.
Celebrate success. Pay attention to any progress you make”even the little stuff. Share your achievements with family and friends. Treat yourself to a beautiful bouquet or a massage. Acknowledging your success increases motivation and helps to reinforce the changes that you’re making.
No matter what your intention is for the new year, Gennev’s team of physicians and registered dietitians are here to support and encourage you. Together, we can make this important stage of your life healthier, happier, and more fulfilling.
Don’t wait another minute to start thriving!
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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.
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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.
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Is it time to rethink your relationship with alcohol? As you are setting your healthy intentions for the new year, acting on the intention to reduce your alcohol consumption can have a real, lasting impact on your overall health all year through.
You may have heard of Dry January and Sober October before. They are essentially campaigns that urge people to abstain from alcohol for one month. And while we don’t typically promote participating in trending fad diets or campaigns, resolving to avoid or even limit your alcohol consumption in January or October, or any time of year for that matter, is something we can get behind.
The ill-effects of alcohol on the body are numerous. Studies have shown that when you commit to eliminating alcoholic beverages from your diet, after just one month, the mental and physical benefits can really start adding up. In moderate drinkers who abstained for one month, results indicated improvements in sleep, mental cognition, reduced cholesterol, lower glucose levels, blood pressure, overall weight-loss and a reduction in liver fat by 40%.
Whether you choose continue to say “no” to alcohol in the long-term, or simply reduce the number of drinks you have per week, this is one healthy intention that will pay dividends for your body and mind in the long term.
By reducing or removing alcohol from your diet, you may experience the following positive side-effects
If you slip up, it’s ok, keep going! Remember that it takes 66 days on average for a new behavior to become a habit. And if along the way you are still reducing your alcohol consumption, you are winning.
It’s worth reminding that abstaining or reducing alcohol one month doesn’t mean it’s okay to overindulge the next. If you are like many folks, you may just find your relationship with alcohol has changed (in a good way) as a result.
Making healthy choices into healthy habits can seem daunting. But you won’t be going it alone when you work with Gennev’s menopause specialists. They will provide you with guidance, support as well as accountability that will enable you to achieve your wellness goals.
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If you or someone you know is struggling with addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-HELP (4357) for treatment information and support in your area.
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.
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We spend a lot of time talking about what to do to manage perimenopause, menopause, and midlife health and wellness challenges. But sometimes cutting out unhelpful behavior can be just as good or better (and easier) than adding good habits (though please, don’t stop doing that too). Here are some helpful menopause tips to help you get through the transition.
Here are some “menopause don’ts” to cut out in order to feel better and be healthier during the transition and beyond:
According to The Centers for Disease Control and Prevention, sexually transmitted diseases (STDs) are on the rise in the over-45 age bracket. Thanks perhaps to Viagra and other erectile dysfunction remedies, high divorce rates, group-living arrangements for older adults, no fear of pregnancy, etc., cases of chlamydia, gonorrhea, syphilis, and HIV are all increasing. Women in this age group are particularly at risk as thinning vaginal tissue is more vulnerable to infection. Also, perimenopausal women have the 2nd highest rate of unintended pregnancy after teens, soooo”¦..
A woman said to me not long ago, “Now that I don’t care about attracting a mate any more, I eat whatever I want.” Yay for living for yourself and not trying to meet others’ expectations, but please don’t see your liberation as freedom from taking care of yourself. A healthy lifestyle can give you as much as seven extra years and make all your years a whole lot better. So: hydrate properly (drink half your body weight in ounces daily), and continue with routine check-ups.
If you need self-care guidance, a menopause-certified health coach can be helpful. Book 30 minutes for your personal consultation with a health coach.
This should probably be #1 on our list of “menopause don’ts.” We totally get it: easier said than done, and nagging never helped anyone stop. So let me just list the reasons stopping will be soooooo good for you, then we’ll move on. Smoking can bring on early menopause, meaning greater lifetime risk of osteoporosis and other health issues estrogen protects you from (breast and cervical cancer, heart disease). Smoking can make menopause symptoms worse. Quitting may help you ward off additional weight gain around the belly and the increased risk of diabetes that comes with it. You’ll likely have better skin, easier sleep, and reduced hot flashes if you quit. Yep, menopause is tough and we hate to take away anything that makes it easier, but honestly, quitting smoking is only harder in the short term.
Practicing “sleep hygiene” is good for everyone as sleeping and waking on a regular schedule, having a bedroom that’s conducive to sleep, limiting naps as but it’s even more important during the sleep-challenged years of perimenopause and menopause. Why is insomnia so prevalent at this time? It may be that we lose the cortisol-dampening effects of our hormones, making it easier to get all fight-or-flighty and harder to calm down. Sleep routines can help us regain a more natural sleep rhythm. Don’t exercise within 3 hours of bedtime. Test out hydration timing so you don’t wake up thirsty, but you also don’t need to get up and pee during the night. Turn off electronic devices well before bedtime (yeah, sorry, but that includes tablets, cell phones, even your TV as time to rediscover books!).
If you still have a uterus, you’ll still need a Pap test every 3 years (more often if you have certain risk factors) and a pelvic exam every year. You may need help with other issues like a dry vagina or atrophy, incontinence, and prolapse, which are even greater concerns after menopause. Plus, your gyno is a good source of information on other health issues, so don’t cut off a great resource unnecessarily.
If something feels wrong, don’t assume it’s “just menopause.” Give yourself the peace of mind by checking out any new symptoms you experience with a health care professional. (And if you need an example of this, check out Ann-Marie’s story of fibroids and pre-cancerous cells.) You are the expert on your body, so keep digging and asking questions until you get answers. This counts for physical AND emotional symptoms: menopause depression and sadness are very real, as are resurgences in eating disorders and PTSD. There’s help out there, and if you’re having trouble finding it, email us at info@gennev.com. We’re building a network of experts on women’s midlife health, so use us.
Fatigue is real, depression is real, and both of those can put exercise at the very bottom of your “can’t-wait-to-do” list. But now is the time to be super consistent with your exercise. Build bone and muscle, retain your balance and proprioception (healthy awareness of your body in space keeps you from banging into things and falling), reduce menopause symptoms like insomnia and hot flashes, manage weight, improve posture, retain flexibility, avoid back pain, get those good endorphins, heal faster and better from frozen shoulder symptoms as yes, it’s a long list, and this ain’t all of it.
You can get a lot of benefit from just 30 minutes of exercise a day, including cardio (running, walking, dancing, skipping, leaping for joy) and strength training (using weights or resistance). If you’re suffering from fatigue, don’t let it stop you. Slow down, go easier, reduce your expectations, see a doc for help getting your go back, and know your best days aren’t behind you.
Menopause IS forever, once achieved. But the symptoms most likely aren’t, so don’t despair. In fact, most women report feeling better than ever once hormones level out and transitional symptoms subside. To make it through the tough times, here’s the best resource of all: other women. If there’s one thing more universal than hot flashes, it’s got to be the need for a tribe.
Many women we talk to tell us menopause really hit them right in the confidence, and it’s so hard to rebuild that alone. Find a community of women (men, dogs, cats, etc. are great, but nothing beats a shared experience) to shore you up and share wisdom with you. Those who don’t understand your experience may dismiss or belittle it, not out of unkindness but simply because they can’t relate. Your Sisters of Hormonal Fluctuation not only understand, they probably know some great recipes for tofu and how to take black cohosh.
You’ve made it this far, through puberty, years of menstrual cycles, possibly pregnancy and childbirth, some UTIs, Pap tests, yeast infections “¦ let’s face it. Being a woman isn’t always easy. You can do this too.
Coming into post-menopausal years can mean reclaiming your time, your creativity, your strength, and your passions. Take back your self-confidence, because honestly, who cares about a few wrinkles or some cellulite when there’s you, glorious YOU, to celebrate?
At Gennev, we think menopause should be marked as a rite of passage. Read this lovely excerpt from Phyllis O. Berman on how she gathered friends to discuss “the stages of womanhood” and promote openness in a ceremony informed by her Jewish faith.
If you are struggling with symptoms, a Gennev menopause-certified gynecologist can give you a trusted opinion, determine what therapy is right for you, and they can provide prescription support. Book an appointment with a doctor here.
How was this past year a big year for you? Maybe you experienced your first hot flash while you continued to kick butt and take names. Perhaps you’ve achieved some real wins in your career or on the family-front while experiencing less sleep, or a few other common perimenopause or menopause symptoms. It is a big deal. Women are no longer just surviving in midlife”we’re thriving.
Menopause marks the start of a new and exciting chapter in life, giving you an extra reason to celebrate. New year, new you”¦ in a new way.
Let’s finish the year in celebration!
Whatever. You. Want.
We’ll say it loudly for the women in the back: celebrate your body, no matter your age or size. New Year’s Eve isn’t the time to be shy! However, we know that changing bodies sometimes lead to lowered confidence or an evolving approach to clothes, as old favorites just don’t fit the same.
New Year’s Eve is a time to celebrate, so don’t pressure yourself to hold back just because you’re in menopause. After all, you’ve achieved a lot this year, and you did it while sweating through hot flashes and mood swings.
However, the alcoholic beverages we raise to toast the new year can be high in calories, trigger hot flashes, and we know that alcohol use can contribute to risk of chronic disease. We have a few suggestions if you’re planning on being mindful of what you drink.
If it’s not New Year’s Eve without a champagne toast, good news: champagne (or Cava, Prosecco, or generic supermarket sparkles) has fewer calories than red or white wine and may even reduce your risk of dementia. Plus, fizz (in general) encourages you to pace your sips (though if you want to relive your youth or impress your adult kids, there is a solution for slow champagne consumption).
Look for “Ultra brut,“ “brut natural,” and “extra brut” on the label. These varieties have little-to-no added sugar, which your body will thank you for on New Year’s Day.
If you’re looking to have a good time without going overboard, consider one of these lower alcohol sparkling options”in a champagne flute, of course.
You don’t need alcohol to have fun! You could stick with water, or you could treat your tastebuds to something fancy, like one of these mocktails:
Your liver doesn’t realize that age is just a number. Hangovers do get worse when we hit our 40s and 50s, and one reason may be that the water content in our bodies decreases as we get older. Stay hydrated on NYE: alternate alcoholic drinks with a glass or two of water.
DVR the Rose Parade, hit snooze a few times, turn on a college bowl game, and enjoy a few new”and old”traditions.
While working out may be the last thing you want to do after a late (and boozy) night, moving your body produces mood-enhancing endorphins and improves blood flow to the brain. Stick to gentle exercise like stretching, yoga, or a short walk or jog; strenuous activity will dehydrate you further, and you’re more prone to accident or injury with a hungover head.
It’s a tradition (and superstition) in the American South to eat black-eyed peas and collard greens on New Year’s Day for good luck and financial prosperity in the new year. These nutritious foods are also packed with fiber, which is essential as your digestion slows in midlife.
Don’t fret if your friends leave a few fallen soldiers at the end of the night. That half-full bottle of Veuve Clicquot (or Cook’s) still serves a purpose: as a facial toner!
Like all wines, champagne has resveratrol, an antioxidant with anti-aging benefits. Chill your leftover bottles and then apply the wine as you would any other toner in your skincare regimen.
Alcohol can dry your skin, however, so don’t worry about using up the whole bottle; a few applications are all you need.
Do you make resolutions or set intentions?
If you’re looking for something to work towards in the new year, we have a few ideas for midlife health”feel free to pick one, or all, of ours!
How do you plan to celebrate New Year’s Eve? Let us know in our Community forums.
Perhaps you’ve heard of Shakshuka? Maybe you have seen it on a menu or picked up the frozen version at Trader Joe’s. This flavorful, healthy recipe is easy to make, and is a favorite of ours here at Gennev. We’ve even had Gennev Registered Dietitian, Monika Jacobson guide us through making shakshuka from our own kitchens via a virtual zoom cooking class. We all loved it and now many of us make this dish on repeat!
Shakshuka is a traditional dish from Northern Africa or the Middle East, made by poaching eggs in a flavorful tomato stew full of spices. It is loaded with vegetarian protein (eggs and cheese), anti-inflammatory spices, vegetables (microgreens, tomatoes, onions) and healthy fat (avocado, olive oil).
Shakshuka beautifully aligns with the nutrition concepts our Registered Dietitian Nutritionists teach, as it fits within a Mediterranean-style diet. It’s typical to enjoy shakshuka as a breakfast meal, but it can also be a lovely holiday brunch food or an easy weeknight dinner any time of year.
This ethnic comfort food offers delectable flavor, superb nutrition and is easy to make! Give it a try this month or save it as a healthy meal for another time.
Adapted from Love and Lemons
Proper nutrition is key to warding off disease as we age. If you need guidance on how to incorporate healthy recipes like Shakshuka 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.
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At the top of many women’s most wanted lists in menopause is a good night’s sleep. And arguably throughout menopause, women don’t just want it, they need the restorative benefits that only a good sleep can provide.
A leading cause of sleep disruption in perimenopause is night sweats, affecting up to 75% of women. But other common reasons women sleep poorly during midlife can be due to increased worry and stress, restless leg syndrome, joint pain and arthritis, overactive bladder, and sleep apnea.
No matter what your age or stage of life, good sleep is essential for every major process in the body to function at its peak. Consistent, restful sleep will help to:
With so many women suffering from sleep disturbances in midlife, it’s no surprise that Gennev’s menopause library includes a number of articles providing education, tips and information to help optimize your sleep regimen and get the rest your body needs. We hope you will add these sleep articles to your reading list, and be sure to check out our staff’s picks for sleep products that can help you get the most out of your sleep.
Note: Gennev is in no way affiliated with or receives any compensation from any of the products included in the Staff Picks listed above.
If you notice a change in sleep pattern that may be associated with the menopause transition, especially if body temperature instability is part of the problem, consider an appointment with a Menopause Specialist to address the role that hormonal shifts can play in your trouble sleeping.
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.
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It’s highly likely you’ve heard of collagen by now. It’s a supplement that is trending in the marketplace, and can be found just about everywhere these days. But what is collagen exactly, and is it a valuable supplement especially for women in midlife and menopause? We’ll break it down here.
Collagen is the most abundant protein in the body and it is found in the fibrous connective tissues that hold the body together (skin, tendons, ligaments and even bone). The body naturally produces collagen but this process greatly declines as we age. It typically slows down even more during and after menopause.
The Cleveland Clinic reported that while you can’t measure your collagen level, you can tell when it’s on the decline. Your skin may develop wrinkles, your joints and muscles may feel more stiff and less flexible, and you may even experience gastrointestinal problems due to the thinning of the lining of the digestive tract.
Collagen is naturally present in the muscle and connective tissue of animals, so when we consume any form of meat (or egg whites too), we are eating collagen in its most natural form. There is no such thing as vegan collagen because collagen is not naturally present or produced in plants. However, the amino acids needed to produce our body’s own natural collagen can come from any protein source (meat, cheese, quinoa or beans). When we consume collagen from food, our digestive system breaks it down into collagen peptides (groups of amino acids) so it’s easily absorbed and utilized where it’s needed in our bodies. However, today collagen is being added to food products, protein powders and even as capsules.
Supplementing collagen sounds like a simple solution, but it can get tricky. Our bodies need collagen broken down into collagen peptides to reap the benefits. You will find that most collagen supplements are hydrolyzed, meaning they are broken down into peptides, or small chains of amino acids. The collagen peptides are used as building blocks to make our own collagen and protect the collagen that is already there and naturally occurring.
Because our natural collagen production declines as we age, women may benefit from using a collagen protein powder supplement in addition to eating a protein-rich whole foods-based diet. For women in their 40’s, 50’s and beyond, it may be worth trying a collagen supplement consistently for a minimum of 6 months to see if they experience any positive effects related to joint pain improvements, changes in body composition, or noticeable changes in the appearance of their skin, hair or nails. Women with a higher risk of bone loss may want to try a collagen supplement (partnered with strength training) as a safe and potentially helpful aid in mitigating bone loss.
So you may be asking yourself if a collagen supplement is the magic ingredient to help you fight aging skin, build muscle mass or remedy aching joints. The truth is, it may help, but the jury is still out on its magic power.
If you struggle to consume adequate protein (most women need approximately 50 grams per day at a minimum, and more if highly active), using a protein powder with collagen may assist in reaching that daily protein goal. However, protein needs can vary greatly depending on body size and activity level, so it’s best to understand your individual needs. A Gennev Registered Dietitian can help you understand your personal protein goals.
Most of the studies on collagen thus far are small and limited. There is convincing research that shows collagen supplements, especially when taken consistently for 6 to 12 months and combined with strength training, may support natural collagen production, bone density and body composition. It’s also important to note that the improvements seen in several of these studies may simply be related to the participants consuming adequate protein and a whole foods-based diet for an extended period of time.
There is no doubt that consuming protein and benefitting from naturally occurring collagen in food is the most bioavailable for our bodies. We advocate getting the most nutritional “bang for your buck” by using real, whole foods. But if you choose to supplement with collagen, the best products to seek out will contain hydrolyzed collagen (and most will) and consist of only natural, non-synthetic ingredients.
There are three main types of collagen found in supplements that you will want to look for:
There is still limited research on the exact type and optimum amount of hydrolyzed collagen to take, but finding a supplement with multiple collagen types is thought to be most beneficial. You will want to steer clear of collagen protein powders with other additives such as artificial sweeteners, colors or flavors. If you are seeking a brand to explore, Gennev Health Coaches suggest Vital Proteins.* It is widely available both online and in retail outlets. *Gennev is in no way affiliated with or receives any compensation from Vital Proteins.
When it comes to the source of the collagen, there are two popular options: marine (from fish) and bovine (from cattle). The main difference between these two sources is the density of protein per scoop. Typically, the marine collagen will be lower protein per scoop as compared to bovine. However, both are absorbed the same and offer the same potential benefits. For those women who avoid eating beef, marine collagen may be a good option.
There is no such thing as true vegan collagen but rather collagen “builders” from plant sources.
The short answer is no. If individual protein needs can be met through food, a protein powder supplement in addition to collagen supplement is likely not necessary. However, if you are using a protein powder, it can’t hurt to find one that contains collagen as a part of the protein source.
Navigating your nutrition and supplement needs in menopause can be overwhelming. As part of Gennev’s integrated menopause care, a Registered Dietitian Nutritionist can help support your changing body from the inside out with a 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.
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Practicing self-care during the holidays will go a long way to protecting your health. You will have more energy, feel calmer and more prepared to take on the hustle and bustle of the season. Plus, it just might inspire you with some new habits and self-love into the New Year and beyond.
Not just during the holidays, but all year through, it’s important to listen to your body. Rest when you are tired, be sure to nourish yourself when hungry and slow down and reconnect with yourself mentally and emotionally when things feel harried.
Need help in practicing self-care? Our menopause specialists are experts in lifestyle change management, and will help you create a self-care plan personalized just for you. They will act as your knowledgeable guide, and provide the accountability that makes your new healthy habits part of your everyday lifestyle.
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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.
Did you know that stress is doubly hard for menopausal women, often compounding symptoms? A Gennev survey revealed that 92% of women reported more stress on top of menopause-related anxiety in 2020. And 45% of the women surveyed shared they were struggling more than they ever had. They sighted working from home, loneliness and isolation, financial burdens, caring for elderly parents and helping their children manage remote schooling as key factors.
Even though COVID-related restrictions have lessened since that study was completed, stress continues to impact women’s moods and wellbeing. And snappy communication and short-tempered flairs remain among symptoms our patients continue to report.
If you are experiencing moodiness and quick-tempered outbursts more than you would like to admit, Gennev’s Health Coach team offers five suggestions that may help smooth out some of those sharp edges.
If none of these tips work for you, or you find your quality of life is being impacted by mood swings, book a virtual visit with a menopause specialist to help you determine if hormone fluctuations are a contributing factor. They will help you find the treatment options that are best for you.
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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.
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Do you go to bed only to find yourself staring at the ceiling with what seems like a million things running through your head? Sometimes it can feel like negative thoughts and worries are on repeat.
Rumination (repetitive thinking) is usually associated with anxiety and stress. You may find yourself worrying obsessively about something in particular during your waking hours to the point where it affects other aspects of your life and possibly your relationships. And when it occurs when you are settling in for sleep, it is also considered a symptom of insomnia.
Why does rumination occur?
Build your resiliency to counteract stress and its adverse effects. Start with learning what stress feels like in your body. Practicing a body scan can help you become more in touch with your body, noticing areas of tension, and then working on releasing them.
Practice Mindfulness. Mindfulness is defined as a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations. For busy, stressed people, this may seem impossible to achieve. But even just a few minutes during the day or before you go to bed, taking several deep, intentional breaths can have a very positive effect on helping you find your calm, control repetitive thoughts, and fall asleep. If you are unsure how to get started, there are many apps like InsightTimer and Headspace that can help you begin your mindfulness practice.
Try yoga nidra. Yoga nidra means “yogic sleep“, and is a deep relaxation technique and a form of meditation. In this practice, the body is completely relaxed and your awareness is turned inward by listening to a set of instructions (much like a guided meditation).
Start a bedtime journal. The practice of writing down your thoughts and feelings from the day can help to lower stress. Research suggests that journaling can help us accept rather than judge our mental experiences, resulting in fewer negative emotions in response to stressors.
Set yourself up for a good night’s sleep. Get started by getting some exercise during the day, be consistent with the time you go to bed, avoid caffeine and alcohol in the hours leading up to going to sleep, turn off screens at bedtime, and keep your room cool and dark.
If your repetitive thoughts at bedtime just won’t quit, you may consider visiting with your doctor or therapist for support. Dr. Rebecca Dunsmoor Su, Gennev’s Chief Medical Officer shares, “We often recommend cognitive behavioral therapy for insomnia.“ Cognitive behavioral therapy is a style of therapy that identifies negative behaviors, and works to manage them in amore effective way. Cognitive behavioral therapy for insomnia very specifically tracks behaviors around sleep, such as when you go to bed, what you do when you wake in the middle of the night, what things you include in your bedtime ritual, as well as what you do when you wake in the morning. Ultimately the therapy will work to adjust those habits to improve your sleep.”
You may also try working with a menopause specialist to learn about prescription and natural treatments, optimize your wellness (nutrition, movement, mindfulness) and identify lifestyle modifications (such as a new sleep ritual) that will support better sleep.
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.