As a nutrition coach, I frequently field questions from my clients who are concerned about whether or not they are getting adequate amounts of protein in their diets.

While I think the concern is valid, I do believe that the hyper-focus on this food group is a byproduct of a trend that I like to call “Labelmania.” Everyone is talking about what their nutrition label is these days, and many of the labels du jour have a protein-centric approach, from Paleo and Atkins to Ketosis. I feel like I can’t go to a social outing anymore without people asking me what or how I eat!

Pushing protein

Speaking of labels, another culprit fueling the protein phenomenon is food marketers who overpromote our need for protein on their packaging. It’s hard to walk down a grocery and avoid being drawn to these colorful, impactful labels.

Power Bar is a perfect example of this. Their Chocolate Peanut Butter Protein Plus Bar boasts a whopping 20-30 grams of protein. Sounds great, right? What they don’t promote on the label is the 12 grams of sugar in the bar and the nearly 20 ingredients it contains, most of which are impossible to pronounce.

These labels and messages around protein are everywhere, from TV commercials to social media. It’s so much information, and it can be completely confusing.

I’m here to help, because I want you to know that this whole protein thing doesn’t need to be complicated. I’ve created a list of four protein pointers that will help you get the protein you need without the stress. They’re easy to follow and will help you cut through the marketing and Labelmania clutter.

1. Know how much protein you really need

It’s easy to make your protein quota! Did you know that the average woman needs approximately 46 grams of protein each day?

It doesn’t take much effort to get to 46 grams; even if you’re a vegetarian. For example, if you consume a 3.5 oz serving of salmon (25 grams) + 2 eggs (12 grams) + 23 almonds (6 grams) + 1/2 cup quinoa (11 grams), you’re at about 54 grams of protein for the day. That’s pretty easy to attain and you didn’t even have to eat a bar!

2. Get protein power from plants

Put plant-based proteins in your portfolio. Protein doesn’t need to mean meat, meat, meat. There are so many nutrient-dense, plant-based proteins to fill your plate with AND satiate your appetite.

Some of my favorite plant proteins are lentils, chickpeas, quinoa, almonds, kale, tofu and broccoli. Animal-based proteins are an important part of your diet, but it’s important to be cognizant that excessive amounts can be detrimental to your health.

Experts agree that if you eat more protein than your body requires, it will simply convert most of those calories to sugar and then fat. Increased blood sugar levels can also feed pathogenic bacteria and yeast, such as Candida albicans (candidiasis), as well as fueling cancer cell growth.

3. Go protein au naturel

Reduce your intake of man-made proteins. I get it, you’re busy, and it’s way easier to grab a bar than it is a piece of chicken breast when you’re starving and on the go.

If you are truly concerned about your health and what you are putting in your tank, then remember the Power Bar I told you about earlier. Sure, you might be getting protein, but you’re also getting a whole lot of other fake ingredients that detract from any “good” you’re doing.

I’m not asking you to quit bars cold turkey, but reduce your intake of on-the-go wrapped protein options, and find some other smart, on-the-go solutions.

Starbucks is doing a great job with their Mercato products; from their sous vide egg bites to their protein boxes with hard boiled eggs and hummus. If you’re going to do a bar, I’m a fan of Kind and RXBAR bars, as they have minimal ingredients.

4. Time it right

On workout days, timing is everything! If you have an intense workout, time your protein intake correctly pre and post workout to avoid the hangries. This is important at any age, but it is especially crucial now when hormones can play such a key role in our moods.

By timing our protein intake around workouts, we can manage through the hangries and the roller coaster effect of feeling food-deprived. On workout days, eat a 3- or 4-to-1 ratio of carbohydrate to protein one hour before and after exercise to ensure your muscles are fueled and replenished. By pairing proteins and carbs, you can slow sugar absorption and help stave off food cravings.

The bottom line is this: protein is a powerhouse that has many powerful effects on your body and mind, but your focus should be a well-rounded diet that also includes lots of vegetables, fruits and healthy carbohydrates.

Try to follow my pointers and try not to get too caught up in Labelmania. It really doesn’t matter what label you’re wearing, it’s how you go about wearing it.

Cheers to your health!
Michelle

More from Michelle:

The holidays are coming round again (canyoubelieveit?). Be ready for the stress “” and the stress eating. Looking for a better way to feed yourself and your family? Be sure to check out how to shop your Farmers’ Market and buy from the bulk aisle!

How are you feeding yourself for optimal health? We’d love to know. Share with the community in the comments below, or hit us up on Gennev’s Facebook page or Midlife & Menopause Solutions, Gennev’s closed Facebook group.

From the wellness expert who brought you “sleep hacks: herbs for sleeplessness and anxiety“ comes another video packed to the eyeballs with healthy herbal goodness.

This time, Jovanka is taking on another common menopausal symptom: digestive disruption.

“Your digestion is at the cornerstone of your health.
Without a healthy gut, everything else will start to fall apart eventually.”

As estrogen levels fall in midlife, cortisol levels rise, bumping up both your blood pressure and your blood sugar levels. The hormonal imbalance can slow digestion, causing gas, bloating, constipation, pain, and indigestion.

There are lifestyle changes you can make to help control the problem: eat slowly, drink plenty of water with your food, choose foods in menopause that help with digestion (are high in fiber), get enough sleep, and exercise regularly. But for many women, lifestyle changes don’t provide sufficient relief, and digestive symptoms as and the risk of embarrassment as really cramp their social and professional lives along with their stomachs.

So if bumping up your intake of leafy greens isn’t enough, Jovanka has some great suggestions of herbs that can help regulate your digestion and get your gut back on track. 

 Want more herbal relief? Check out Jovanka’s ebook, 12 Libido-Enhancing Herbs, for even more support of your healthy, fabulous life.

Jovanka is a featured expert at People Magazine, Entertainment Tonight, Whole Foods, Veria Living, Fox News LA, NPR and CBS Radio. She’s also a regular contributor in Spanish-language media outlets like Telemundo and is a contributing guest expert at The Huffington Post, MindBodyGreen, BlogHer and PositivelyPositive. Jovanka gave her first TEDx talk on “Rethinking Failure” in November 2013. Want more Jovanka (and who doesn’t, frankly)? Check out her creation: the Wellness Smackdown , an online wellness & learning community for healthy living, which was featured on the first season of ABC’s “My Diet Is Better Than Yours.” Jovanka also offers lectures, workshops and wellness coaching in both English and Spanish.

Two years ago I got acquainted with Lori McKenna, a rising singer-songwriter in the folk and country music scene. My husband, one of my best gal pals, and I bought tickets for Sundance Mountain Resort’s summer Bluebird Café Songwriter Series, where they feature the songwriters behind some of the biggest hits.

I love a good story, but I love even more knowing where it came from. When I learned the Grammy award-winning song Girl Crush was co-written by a middle-aged mother of five, I was intrigued and in love. I love unexpected people doing the unexpected.

McKenna went on to share stories of how songs come to her while carpooling kids to soccer, school, doctors’ appointments and everything in between. She writes at her dining room table. And when she needs a boost of gal-pal power, she hops a plane from her Boston suburban home for Nashville to co-write with 2 other women songwriters. All of them in their midlife, having fun and shaking up the country music scene.

Then, this past week, I was watching CBS’s Sunday Morning as yes, I watch the morning news show that’s written for my parent’s generation as and lo and behold, they did a feature of Lori McKenna. And, once again, my girl-crush on her was fueled with admiration, inspiration and a real motivation for my own pursuits. Being able to see myself in others whom I see paving a cool path in life and making it all work fuels me.

Ironically the song Girl Crush, is a sad story about the “other woman.” It’s not at all what moves me about the song. What moves me is the person who wrote the song, her life, and how she is living it to its fullest. I’ve got a different kind of girl crush that speaks to the admiration and appreciation for the women in my life that are my tribe. They get me. They listen. They challenge me, and laugh at and with me when the moment calls for it.

On this Valentine’s Day, I want to celebrate the notion of those in our lives that we have my kind of “girl crush” on. Women need women. We need friendship, emotional support, and most of all, we need trusted peeps that help us through the highs and lows of life.

Consider your girl crushes, send them a quick email, text or pick up the phone, and thank them. Tell them you love them, and honor them on this day of hearts. Doing so will bring as much warmth to you as it will to them.

Happy Galentine’s Day!

Check out the video!

What do you give a woman who has every menopause symptom? (or so it seems, anyway)

You give her sweet relief. 

If you’re dealing with all the other gifts like hot flashes, anxiety, insomnia during menopause, we have a list for you. Stick it under a loved one’s nose as a not-too-subtle hint or buy “˜em for yourself because you deserve it.*

Self-care for menopause

Teadora

We have two recommendations this year from one of our favorite self-care brands. This is a company that will raise your holiday spirits: woman-led, environmentally aware, super-healthy products that really work.

Wild Acai Canna Cream with CBD: Whether it’s the acai berries or the CBD, we don’t know and we don’t care. It’s totally refreshing and soothing. And it’s CBD, not THC, so it’s legal in all 50 states and non-hallucinogenic.  

Wild Superfood Miracle Shampoo: If your hair is particularly frizzy and temperamental now, this shampoo will tame and calm it. Just a little goes a long way, and it’s gentle enough for daily use.

Gennev founder, CEO, and current Night Sweats Champion Jill Angelo always runs hot (and not just when she’s running). She wears the Birkenstock Arizona sandal pretty much all the time at home. They keep her feet cool and help her be all-over comfortable. 

Exercise is the gift that keeps on giving in menopause: it helps with bone health, retaining muscle, managing weight, and protecting your brain, heart, and emotions. But let’s face it, as the days get shorter, darker, and colder, getting out for a run or to the gym is tough. We love the Excy for exactly all those reasons “” you get a full-body workout in the comfort of your own home.  

Menopause symptom relief gifts

Gennev

We are the source for menopause relief, and two of our favorites are Gennev Magnesium Glycinate for sleep and joint pain (and many women report anxiety relief), and our new Black Cohosh for help with hot flashes and night sweats.

Hush

We love the Iced Hush weighted blanket. Weighted blankets are great for easing the insomnia and anxiety that can plague women in midlife, but who wants more blankets when they’re having hot flashes? Hush has one designed to keep you cool, despite the extra weight. 

Embr

The Embr Wave is the cutting edge of “FemTech” as a very attractive bracelet that will help you regulate body temperature. Too cool? Hit the button from a warm-up. Feeling a hot flash starting? Nip it in the bud. 

Great reads for women in menopause 

Darcy Steinke’s Flash Count Diary is a fantastic read about one woman’s journey into understanding menopause and her own identity in this second half of life. We dare you not to tear up in the whale section.

She may be a neuroscientist, but she’s also an amazing author. We recommended Dr. Lisa Mosconi’s book Brain Food last year; this year it’s The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer’s Disease. She is making the claim that what we eat has huge effects on our brain health, and it’s an empowering, positive read. 

No, eating sugar won’t give you a yeast infection. Dr. Jen Gunter’s The Vagina Bible clears up so many misconceptions we have about our intimate bits and promotes a truly healthy approach towards women’s bodies and female sexual health.  

Pleasure 

If you’re very close to a woman in midlife and menopause, Dr. Rebecca Dunsmoor-Su, Chief Medical Officer of Gennev, ob/gyn, and expert in women’s sexual health, recommends the Lelo SONA. This sonic clitoral massager may be, quite literally, just what the doctor ordered for a woman struggling with low libido and painful-sex issues. Great for solo play or with a partner, the SONA can help you find new ways of enjoying and expressing sexuality and pleasure.

Nourishment

Food at its finest is a glorious balance of nutrition and pleasure. To help you get the most from your food, we turned to our Director of Health Coaching and Registered Dietitian, Lauren Leedy. 

She suggests the Instant Pot pressure cooker for quick, easy weeknight meals or a subscription to a meal delivery service to take the guesswork out of meal planning and food prep.  

Says Lauren, “My top recommendation is Sun Basket for cooking kits and Thistle for fully prepared meals.”

What are you hoping to find under the tree this holiday season? Share your awesome gift ideas with the Gennev community in our forums! 

*Note: Gennev has affiliate relationships with some of the retailers on this list and receives compensation at sale. 

Constipation in menopause affects a whole lot of women. Why?

A couple of possibilities, says Harvard Health: Lack of estrogen may cause the colon to slow. This gives the fecal matter that’s in the system time to dry and harden, making it harder to expel. Or some women may find their pelvic floor is not coordinated, making it less effective for letting the stool out.

How do you solve constipation? You might think of stool softeners or fiber drinks, but there’s another alternative that might help you beat constipation in the long term: a pelvic physical therapist. We asked our two DPTs, Dr. Meagan Peeters-Gebler  and  Dr. Brianna Droessler-Aschliman for advice on handling this much-too-common problem.

Need help with nutrition for constipation or other digestive issues? Connect with a Menopause Coach and registered dietitian. 

What is constipation?

What actually qualifies as constipation? A day where you don’t go? Two? Medically, constipation is fewer than three bowel movements per week. There’s quite a broad range of “normal,” says Meagan: anything from three bowel movements a day to one every three days is considered within a normal, healthy range. Constipation is also usually accompanied by gas and abdominal cramping. 

Why do women get constipated at menopause?

In addition to the lack of estrogen, there are other lifestyle things that affect regularity.

Hydration: Not drinking enough water in menoause can affect the consistency of stools, making them harder to pass, says Bri. Be sure you’re drinking half your body weight in ounces every day; more if you’re constipated or sweating a lot.

Movement: Because of back or hormone joint pains, a lot of menopausal women experience arthritis because they stop moving as much, Meagan says. That means they aren’t rotating their trunk (think about how you swing your arms when you walk) and getting that twisting “massage” of the gut that helps with peristalsis (the movement of matter through the digestive system). Try to get out for a good walk every day, and your legs probably won’t be the only things “moving.”

Diet: Most of us don’t get enough fiber, for one; and in menopause, when our gut may be moving more slowly, we really can’t afford to be without. Try to bump up your intake with high-fiber foods like apples, oatmeal, beans, and broccoli. Don’t go too far, as you could end up with some unpleasant gas, but a slow increase might help you find some relief from constipation, says Bri. Don’t eat as much of the classic stopper-uppers like cheese, red meat, under-ripe bananas, fried foods, and white bread or rice.

Breathing: Poor breathing technique means all the movement is in your chest, not in your belly, says Meagan, which again means your digestive system isn’t getting the advantage of the pumping, massaging action of your breath to keep things moving along. Breathe with your diaphragm, so your belly expands with your breath. OK, it’s not sexy, but is constipation?

Embarrassment: No one wants to be that person at work, and let’s face it, those perfume sprays really don’t make things better. So we ignore the signs that we need to go, potentially causing worse problems. Solution? Find a bathroom on a different floor where no one knows you? Maybe change when you eat dinner or breakfast or have your first cup of coffee so nature calls before you leave home. Or perhaps realize everybody poops and try not to be embarrassed by it.

Fear: This may sound odd, but if going to the bathroom hurts because things are dry and hard, you may be ignoring your body’s signals that it’s time to go. However, ignoring signals only makes things worse, and, our docs say, doing that too consistently will eventually damage your body’s natural receptors, meaning you may not get those early warnings any more. In that case, it takes a lot more matter to alert your body to the need for relief “” and now it’s really painful and dramatic.

Medication: Many medications can slow our system temporarily, Bri says, including narcotics, antidepressants, anesthetics, opioids, even calcium channel blockers for hypertension. If you’re taking iron or calcium supplements, those can be an issue as well. While you’re taking medication that causes constipation, try to balance out those effects with some lifestyle strategies, like increasing water intake, eating high-fiber foods, moving more, or doing the ILU massage.

You’re pooping wrong

What we often call “constipation” may actually be a result of, well, pooping wrong.

Believe it or not, there’s a right and a wrong way to do your twos, our DPTs tell us.

The right way: When you get the “whisper,” heed it. Go to the bathroom. The best position for evacuating is to have your knees above your hips, so get a Squatty Potty, or stack up some books, or turn over a couple of buckets (be careful with this if you’ve recently had a hip replaced). Let your belly go loose and slack, so it’s actually touching your thighs. It’s not the most dignified posture, we get it, but come on”¦ you’re pooping. Vanity really shouldn’t be a factor here.

Let your abdominals be loose so your pelvic floor relaxes. This should allow for your colon to unfold, so  evacuation happens with only gentle pushing from you. Having your knees above your hips allows your colon to unfold into the correct angle so things move more smoothly. Don’t ever force it as if your body isn’t ready, it isn’t ready. Try again when you hear the call.

The wrong way: Ignore your body’s calls of nature repeatedly, then go to the bathroom only when it’s convenient. Push really hard because your body isn’t contracting naturally, and you need to get this done in the next 30 seconds. Strain, hold your breath, push down so that instead of relaxing and opening naturally, the pelvic floor muscles clench tight and “slam the door shut.”

Repeated pushing and straining is especially effective if you’re aiming for hemorrhoids or a “rectocele” (when the the front wall of the rectum bulges against the back wall of the vagina, possibly even drooping into the vaginal canal). A rectocele can form a pouch as it droops into the vagina, and fecal matter can collect there. Depending on the size of the pouch, you may not be able to clear it by pushing.

Take a whole lot of over-the-counter laxatives to counter poor pooping mechanics and try again when your schedule allows. Your body can actually become dependent on OTC laxatives, or they may target the wrong problem (do you need softer stools or increased motility as you really don’t want to get this wrong). Too much softening can cause you to keep your pelvic floor muscles clenched for fear of accidents. That can lead to severe pelvic floor dysfunction, Meagan says, which can make everything a whole lot worse.

Is it time to get professional help for constipation?

If you’re experiencing severe abdominal cramping, menopausal nausea, vomiting, or it’s been more than 3 days, you should definitely get checked out by your doctor or chat with one of ours, according to our DPTs. If it’s only been a couple of days “” or if things are moving, they’re just moving slowly “” you may want to try a few things on your own first.

First, evaluate your lifestyle choices that may be causing the problem. Has anything changed in your life recently that could be throwing your body off its regular pattern?

Are you eating a lot of constipating foods? Are you getting enough fiber in your diet? Are you drinking enough water and moving your body? Did you quit drinking coffee? Have you started a new medication or recently had surgery?

Next, check your pooping mechanics: Do you have your knees above your hips? Are you giving yourself enough time?

Also, Bri and Meagan suggest trying the ILU massage. This self massage involves doing small, circular strokes that follow the path of the large intestine. The gentle stroking massage helps calm an irritated gut and increase the movement of food through your system.

If fixing all the lifestyle options doesn’t help, you need to be sure what you’re dealing with truly is constipation. If you have a rectocele, that may feel like the pressure of constipation, but it really isn’t.

If you haven’t already been evaluated and diagnosed with a rectocele, that’s the first order of business: get to a doc and get checked for that, then follow your doctor’s recommendations.

If you know this is likely to be your issue, our DPTs recommend trying “splinting.” In this case, you use two fingers (wrapped in TP or gloved) to either press against the perineum as that’s the territory between the vaginal opening and the rectal opening as to create a wedge. By pushing gently upward, you don’t allow the rectum to slump and create that pocket, so you should be able to evacuate normally. Some women do this by putting their fingers in the vaginal opening to support the wall between the back of the vagina and the front of the rectum.

Perhaps the best thing of all is to get checked out by your doctor, then ask for a referral to a pelvic PT. They can help you evaluate what else might be contributing to your constipation and give you exercises and lifestyle changes appropriate to your situation.

Thank you our two DPTs, Dr. Meagan Peeters-Gebler and Dr. Brianna Droessler-Aschliman

Have you dealt with constipation? We’d love to know how you managed it, so join the conversation on the Gennev community forums!

How do you solve constipation? You might think of stool softeners or fiber drinks, but there’s another alternative that might help you beat constipation in the long term: a pelvic physical therapist. We asked our two DPTs, Dr. Meagan Peeters-Gebler and  Dr. Brianna Droessler-Aschliman for advice on menopause and constipation.

Can menopause cause constipation?

A couple of possibilities, says Harvard Health: Lack of estrogen may cause the colon to slow. This gives the fecal matter that’s in the system time to dry and harden, making it harder to expel. Or some women may find their pelvic floor is not coordinated, making it less effective for letting the stool out.

What is constipation?

What actually qualifies as constipation? A day where you don’t go? Two? Medically, constipation is fewer than three bowel movements per week. There’s quite a broad range of “normal,” says Meagan: anything from three bowel movements a day to one every three days is considered within a normal, healthy range. Constipation is also usually accompanied by gas and abdominal cramping. 

Why do women get constipated during menopause?

In addition to the lack of estrogen, there are other lifestyle things that affect regularity.

Hydration: Not drinking enough water in menopause can affect the consistency of stools, making them harder to pass, says Bri. Be sure you’re drinking half your body weight in ounces every day; more if you’re constipated or sweating a lot.

Movement: Because of menopause joint pains or back pain, a lot of women stop moving as much in menopause, Meagan says. That means they aren’t rotating their trunk (think about how you swing your arms when you walk) and getting that twisting “massage” of the gut that helps with peristalsis (the movement of matter through the digestive system). Try to get out for a good walk every day, stretching, and your legs probably won’t be the only things “moving.” to help with arthritis in menopause

Diet: Most of us don’t get enough fiber, for one; and in menopause, when our gut may be moving more slowly, we really can’t afford to be without. Try to bump up your intake with high-fiber foods like apples, oatmeal, beans, and broccoli. Don’t go too far, as you could end up with some unpleasant gas, but a slow increase might help you find some relief from constipation, says Bri. Don’t eat as much of the classic stopper-uppers like cheese, red meat, under-ripe bananas, fried foods, and white bread, rice, or take fiber supplements.

Breathing: Poor breathing technique means all the movement is in your chest, not in your belly, says Meagan, which again means your digestive system isn’t getting the advantage of the pumping, massaging action of your breath to keep things moving along and to avoid pelvic organ prolapse. Breathe with your diaphragm, so your belly expands with your breath.

Embarrassment: No one wants to be that person at work, and let’s face it, those perfume sprays really don’t make things better. So we ignore the signs that we need to go, potentially causing worse problems. Solution? Find a bathroom on a different floor where no one knows you? Maybe change when you eat dinner or breakfast or have your first cup of coffee so nature calls before you leave home.

Fear: This may sound odd, but if going to the bathroom hurts because things are dry and hard, you may be ignoring your body’s signals that it’s time to go. However, ignoring signals only makes things worse, and, our docs say, doing that too consistently will eventually damage your body’s natural receptors, meaning you may not get those early warnings any more. In that case, it takes a lot more matter to alert your body to the need for relief “” and now it’s really painful and dramatic.

Medication: Many medications can slow our system temporarily, Bri says, including narcotics, antidepressants, anesthetics, opioids, even calcium channel blockers for hypertension. If you’re taking iron or calcium supplements, those can be an issue as well. While you’re taking medication that causes constipation, try to balance out those effects with some lifestyle strategies, like increasing water intake, eating high-fiber foods, moving more, or doing the ILU massage.

Maybe you’re pooping wrong

What we often call “constipation” may actually be a result of, well, pooping wrong. Believe it or not, there’s a right and a wrong way to do your twos, our DPTs tell us.

The right way: When you get the “whisper,” heed it. Go to the bathroom. The best position for evacuating is to have your knees above your hips, so get a Squatty Potty, or stack up some books, or turn over a couple of buckets (be careful with this if you’ve recently had a hip replaced). Let your belly go loose and slack, so it’s actually touching your thighs. It’s not the most dignified posture, we get it, but come on”¦ you’re pooping. Vanity really shouldn’t be a factor here.

Let your abdominals be loose so your pelvic floor relaxes. This should allow for your colon to unfold, so  evacuation happens with only gentle pushing from you. Having your knees above your hips allows your colon to unfold into the correct angle so things move more smoothly. Don’t ever force it as if your body isn’t ready, it isn’t ready. Try again when you hear the call.

The wrong way: Ignore your body’s calls of nature repeatedly, then go to the bathroom only when it’s convenient. Push really hard because your body isn’t contracting naturally, and you need to get this done in the next 30 seconds. Strain, hold your breath, push down so that instead of relaxing and opening naturally, the pelvic floor muscles clench tight and “slam the door shut.”

Repeated pushing and straining is especially effective if you’re aiming for hemorrhoids or a “rectocele” (when the the front wall of the rectum bulges against the back wall of the vagina, possibly even drooping into the vaginal canal). A rectocele can form a pouch as it droops into the vagina, and fecal matter can collect there. Depending on the size of the pouch, you may not be able to clear it by pushing.

Take a whole lot of over-the-counter laxatives to counter poor pooping mechanics and try again when your schedule allows. Your body can actually become dependent on OTC laxatives, or they may target the wrong problem (do you need softer stools or increased motility as you really don’t want to get this wrong). Too much softening can cause you to keep your pelvic floor muscles clenched for fear of accidents. That can lead to severe pelvic floor dysfunction, Meagan says, which can make everything a whole lot worse.

Is it time to get help for your constipation?

If you’re experiencing severe abdominal cramping, nausea, vomiting, or it’s been more than 3 days, you should definitely get checked out by your doctor or chat with one of ours, according to our DPTs. If it’s only been a couple of days “” or if things are moving, they’re just moving slowly “” you may want to try a few things on your own first.

First, evaluate your lifestyle choices that may be causing the problem. Has anything changed in your life recently that could be throwing your body off its regular pattern?

Are you eating a lot of constipating foods? Are you getting enough fiber in your diet? Are you drinking enough water and moving your body? Did you quit drinking coffee? Have you started a new medication or recently had surgery?

Next, check your pooping mechanics: Do you have your knees above your hips? Are you giving yourself enough time?

Also, Bri and Meagan suggest trying the ILU massage. This self massage involves doing small, circular strokes that follow the path of the large intestine. The gentle stroking massage helps calm an irritated gut and increase the movement of food through your system.

If fixing all the lifestyle options doesn’t help, you need to be sure what you’re dealing with truly is constipation. If you have a rectocele, that may feel like the pressure of constipation, but it really isn’t. If you haven’t already been evaluated and diagnosed with a rectocele, that’s the first order of business: get to a doc and get checked for that, then follow your doctor’s recommendations.

If you know this is likely to be your issue, our DPTs recommend trying “splinting.” In this case, you use two fingers (wrapped in TP or gloved) to either press against the perineum as that’s the territory between the vaginal opening and the rectal opening as to create a wedge. By pushing gently upward, you don’t allow the rectum to slump and create that pocket, so you should be able to evacuate normally. Some women do this by putting their fingers in the vaginal opening to support the wall between the back of the vagina and the front of the rectum.

Perhaps the best thing of all is to get checked out by your doctor, then ask for a referral to a pelvic PT. They can help you evaluate what else might be contributing to your constipation and give you exercises and lifestyle changes appropriate to your situation.

We can help you find relief from constipation

• Meet with a Gennev Doctor – our board-certified gynecologists are menopause specialists who can help you understand how your constipation may be related to menopause, and prescribe a treatment plan to help you find relief.
• Try Vitality, a nutrient-packed multi-vitamin supplement that supports inflammation and joint pain, mood, energy, stress response and immune health.
• Magnesium helps to relieve many symptoms of menopause including joint pain, muscle cramps, Restless Leg Syndrome, headaches, depression, fatigue, anxiety and supports 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.

You’ve likely heard that there are 34(ish) menopause symptoms. Surprise! There’s actually more than 40. Don’t worry, though. It’s rare that a woman would experience them all. However, given how little society has talked about perimenopause and menopause in the past, women may not know that what they’re experiencing is due to normal hormonal fluctuations.

40+ Common Menopause Symptoms to Know

The symptoms you experience often depend on where you are in the menopause transition, though every woman’s “constellation” of symptoms is unique.

At Gennev we’ve developed “menopause types“ based on what each stage tends to look like. Perimenopause is a Type 2, and many of these symptoms first appear there. However, menopause symptoms can come and go at different times, some even showing up as a symptom after menopause. No matter where you are in your transition, this information can be helpful.

Quickly review the list or bookmark so you can come back as new symptoms appear. This is your comprehensive perimenopausal symptoms list.

If you are really struggling with symptoms, a Gennev menopause-certified gynecologist can give you a trusted opinion, determine if medication is right for you, and they can provide prescription support. Book an appointment with a doctor here.

Perimenopause starts earlier than most of us realize (as early as the mid-30s for some), and symptoms may not be what we expect, so often women are well into perimenopause before they even realize the transition has begun. Too many women begin this natural process in a state of confusion and fear because there’s not enough education about what can happen as our hormone levels change.

Let’s change that. The more informed we are about what to expect, the better we cam manage symptoms as they come.  

Know more about your body in menopause: take the Gennev Menopause Assessment

A proactive stance for menopause could include: putting out a BOLO (be on the lookout) for these symptoms in your body and mind. This list may prove especially helpful if you are approaching 40, or if you’re curious about perimenopause indicators.

Of course, call your doctor or ours if you suspect something is off or concerning. AND review this list… just so you know better what to expect at the onset of perimenopause.

*Note: This is not a checklist, though it is a comprehensive line up.

Menopausal And Perimenopausal Symptoms List

Again, symptoms are experienced differently for each woman: some may have hot flashes for a month or several months, some women may never experience heart palpitations, spotting, or an itchy vagina. This list is about arming and empowering yourself with knowledge so you can make the best decisions for yourself and your health.

All about the vagina

• Vaginal Dryness – Thinning and drying of vaginal tissue can make sex painful. Don’t despair, your days of bedroom frolics aren’t over as just be sure to keep your favorite lubricant handy, and use it liberally and often.
• Itching – You can blame vaginal dryness for this one, too, as the vaginal walls thin and dry out, causing, yes, you guessed it, itchiness down there.
• Painful sex – The vagina may become shorter, narrower, and less flexible during menopause, leading to pain during intercourse. We recommend vaginal dilators for atrophy.
• Irregular bleeding – Irregular periods is often a woman’s first clear signal of the onset of perimenopause. Periods may be farther apart and occasionally skipped altogether, then heavy periods when they come. Note: “heavy” does not mean “flooding.” If you’re having truly heavy periods where you feel unsafe leaving your house, please check with your ob/gyn to be sure fibroids or other issues aren’t causing the problem. (Hint: Birth control pills or Mirena IUD can be helpful here.)

More support

Painful sex webinar with panel of experts

Vaginal issues in menopause: q & A with an ob/gyn

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

Skin & body

• Dry skin texture and hair- Drying and thinning skin and hair are possible. Decreasing estrogen causes not only our skin to become thinner, but our hair, too. Double whammy. Here are some skincare tips for menopausal skin.
• Body odor changes – Yes, even your body odor can change in menopause. You’ll probably be much more sensitive to it than anyone around you. Whether it’s hormonal changes or higher levels of anxiety (normal during perimenopause and menopause), you may sweat more and your body scent may change.
• Acne– Oh, estrogen. As it declines during menopause and you experience a relative predominance of androgens (male-type hormones that stimulate oil production), acne takes the opportunity to make an appearance.
• Hormonal weight gain and body weight redistribution– When you’re younger, estradiol keeps you lean. Guess what happens when you hit menopause? Bingo! Estradiol decreases and estrone takes over–a hormone produced in your fat cells and adrenal glands that stores fat in new, uncomfortable places, like your belly.
• Dry eyes and dry mouth – These can be unpleasant. Be sure you drink enough water, blink frequently (studies show we don’t blink often enough when staring at screens), and for your mouth, see your dentist regularly. Dry mouth can mean more cavities. Your taste can also change, making you less interested in your formerly favorite foods.
• Foot pain – There are many culprits to consider here, including a decrease in the production of collagen, lower bone density, and weight gain, just to name a few.
• Nausea – Though the research is scarce, there’s no denying that nausea can be a symptom for some during menopause. Low blood sugar, progesterone deficiency, and dehydration are all possible causes.
• Joint pain – Joint pain is the one that makes a lot of us feel old overnight. One thing to know: for many women, this gets better. Don’t stop exercising, and go easy on the ibuprofen, which can cause stomach upset. (Hint: manage weight and take magnesium glycinate.)
• Gas / Bloating – Feel like a Macy’s parade balloon with enough natural gas in you to energize a mid-sized city? This can be normal during menopause. Really. Excess air and/or water may contribute to this symptom, as can stress, diet, gut flora, and slowing digestion.
• Constipation – Strictly speaking, if you’re not having at least three bowel movements a week, you’re constipated. It may suddenly seem like no food is “safe.” Don’t panic. Just increase fiber (slowly) and track symptoms. Many women become more sensitive to dairy or grains in this time, so you may be able to identify foods that cause more trouble than others.
• Urination frequency changes due to urinary system changes, even incontinence – Gotta go, gotta go, gotta go? Unfortunately, this is not surprising. Blame our old friend decreasing estrogen, who starts to fall down on its job related to the bladder during menopause. Pee-rfect! A pelvic physical trainer is your best defense here. Even if you’re not having issues (yet), you can avoid a lot of problems by learning how to strengthen your pelvic floor (but not too much). Do not dehydrate yourself, assuming you won’t have to pee as often. (Hint: pelvic PT, tracking food and drinks that irritate your bladder)
• Sense of taste may change – Many women report foods simply don’t taste the same during menopause–and some even experience a constant metallic taste in their mouths. You’d think this would aid in losing the newly deposited belly fat. And yet…
• Heart palpitations– Your heart may race, skip a beat, flutter. These are perfectly normal “” usually. Since we don’t like to leave heart things to chance, check in with your doc or ours, explain what you’re experiencing, and follow instructions. If ever you feel the symptoms of a heart attack, however, get help immediately.
• Numb or tingling fingers (paresthesia) – (tingling or burning sensation in your fingers, hands, feet, etc.) Some women even feel they have insects crawling under their skin. Again, it’s annoying as heck, but it’s not life threatening, you’re not crazy, and it’ll likely reduce as you get further past menopause.
• Ringing ears or tinnitus– Experiencing a roaring or ringing in your ears? Could be tinnitus, yet another super annoying menopause symptom. There’s really not a good treatment for it. It does tend to subside over time, however.

More support

Skincare tips for menopausal women

The mindful approach to weight management at menopause

Hot flashes: Your internal volcano is now active

• Hot flashes– In an era of COVID, we’ve had lots of women ask if they’re experiencing hot flashes or a fever. Hot flashes are generally pretty short in duration, are often felt first in the chest, neck, and face, and may come with accelerated heart beat. (Hint: hydrate! Drink lots of cool water to help reduce it. Better: talk with your doctor about hormone replacement therapy for hot flashes.)
• Flushing – When a sudden feeling of heat comes from nowhere and spreads throughout the body”¦ It isn’t uncommon to start sweating, palpitations and flushing of the face.
• Night sweats… even day sweating too

More support

Four ways to get rid of hot flashes

Menopause cold flashes: yes, that’s a thing– cold flashes can be caused by menopause or perimenopause. These are pretty unpleasant and can last a long time. Further, they tend to happen at night and are resistant to blankets and fleece pajamas. If you get these, try taking magnesium glycinate at night before bed, and when they happen, warm from the inside out by drinking warm water.

I think I had my first hot flash

Brain and mood

• Fast, and intense, mood changes – Though we’re not precisely certain of its cause (most likely a mix of declining estrogen, physical changes, and external factors), there’s no denying that menopause brings on unwanted mood changes.
• Rage – When your estrogen levels are wildly fluctuating and progesterone (a natural antidepressant and anxiety reliever) seriously declines, your serotonin and other mood- and stress-moderating brain chemicals take a big hit.
• Brain fog / memory lapses or concentration difficulties – Suddenly you lose a word, or a name, or just don’t feel as sharp as usual. While many women worry about early onset dementia, chances are, it’s perimenopause. Talk to a doc if you’re not comfortable, absolutely, but this isn’t cause for panic. (Hint: Omega 3 supplements can help here.)
• Increased clumsiness – Yes, becoming more clumsier is a thing. Why? Well, when your estrogen levels drop, it can be harder to concentrate and also hold onto things comfortably. On top of that, the blurred visions, cataracts, and dizziness can make it harder to be coordinated.
• Tiredness/fatigue – This isn’t due to sleepless nights, this is tired that literally starts with a tired brain. As estrogen decreases, the brain loses its “master regulator,” and you feel fatigue that is bone deep. Again, this will likely recede with time. (Hint: Omega 3s, lowered expectations, self-care)
• Sleep disturbances as aside from night sweats – You know the expression, “I slept like a baby”? Well, this is the reality: waking up every two hours, wanting to cry. Now is the time to start being truly dedicated to good sleep hygiene. (Hint: Sleep hygiene, meditation, CBD, and magnesium glycinate.)
• Restless leg syndrome (RLS) – Experiencing sensations of tingling, electric shock, itching, crawling, throbbing–plus an irresistible urge to move–in one leg or both, especially when you’re falling asleep? Welcome to RLS, where the cause isn’t certain, but the symptoms sure are!
• Stress – We’re not going to define stress here, because we understand you’d like to finish this article at some point. Just know that during menopause, your stress levels might go up. And with everything going on during this life transition, both internally and externally, it’s easy to understand why.

More support

Menopause and mental health: finding yourself in isolation

Depression in perimenopause: we really need to talk

How to get good sleep

What about your regular, cycle-sparked PMS symptoms?

The truth is, every woman’s experience is different. So, it could be that your regular cycle’s symptoms show up and intensify (going from PMS into PMDD), or not. You might also experience new PMS symptoms (yeah, sorry), or not.

Our best suggestion is to be on the lookout so you can quickly identify, accept, and act to diminish discomfort and stress.

• Breast tenderness – Our breasts are capable of great things, like providing vital nutrients to our children. They’re also heavily influenced by hormones, so when menopause throws everything out of whack, your breasts can get in on the action, becoming more tender and sensitive.
• Migraines – More intense than your average headache, migraines might hit you during menopause whether you have a history of them or not.
• Light or sound sensitivity – Did you know that estrogen plays an important role in how the brain processes sound? And that fluctuating hormones may cause eye changes? You know where I’m going with this, right?
• Water retention – Not to sound like a broken record, but those wild and crazy hormones of yours might lead to unwanted water retention.
• Cramps – The pain associated with cramps might intensify during perimenopause–even months when you skip a period. We know what you’re thinking and yes, this is really not fair.
• Mood swings – As we mentioned earlier, mood swings, whether mild or fierce, may become part of your day-to-day. Getting mad easily and feelings of sadness are the most common emotional symptoms of menopause.
• Anxiety and depression – If you have a history of emotionally challenging PMS, post-natal depression, PMDD, anxiety, depression, or other hormonally related emotional issues, be aware that these can come back and be even more severe in perimenopause. If you’ve never had these concerns, they can still erupt during peri, so be aware of the possibility and get help if you need it. (Calming apps and exercise will help with mild cases; seek help for the more serious.)
• Lower back pain – Yes, hormones can play a role in lower back pain. So can a whole host of other issues, including incorrect exercise form, poor stability, and even poor breathing.
• Heavier flow periods – Occurring most commonly during perimenopause, heavier flow periods are typically defined by twelve to sixteen or more soaked sanitary products during a period.

Red flags

Consider talking with your doctor about these if they appear:

• Bleeding after menopause – If you’ve been period-free for a year, then suddenly experience post-menopausal bleeding, it’s time to talk to your doc. Possible causes include tearing of the vaginal tissue and fibroids–concerning, but less scary than a third possible cause, cancer of the lining of the uterus.
• Newly inverted nipples – Apparently, this is somewhat commonplace and can run in families. Still, another possibility is cancer, so don’t ignore the nipples!
• Unintended weight loss – We know this one might feel more like something to celebrate, but when the cause could be infection, hyperthyroidism, depression, and even cancer, it’s best to consult an expert.
• Skin breaks – A drop in estrogen causes dryness, age spots, or a tendency for the skin to bruise. The drop in estrogen can also prompt acne breakouts.

Less-known symptoms of menopause

You may hear about the common menopause symptoms from women in your friend circle who are of similar age, but less-common (or at least, not-as-well-known) symptoms are the ones driving women to the ER or their psychiatrist.

Know that menopause is very different for every woman, so if your transition looks different than your friends’ or your sister’s, that’s OK. Symptoms vary in appearance, frequency, and intensity, but all can be “normal.”

There are a LOT of menopause symptoms, and chances are, if you’re the right age, that bizarre tummy rumble or tingling finger is hormonal. However, there are other possible causes, some serious, so you don’t want to assume it’s menopause. We always recommend you check in with a doctor (preferably a menopause specialist) to verify. And if symptoms are severe, sudden, overly painful, or interfering with your life, please see a medical health professional ASAP.

And please, do your buddies a favor. Pass this article along. No woman needs to lie awake at night, scared she’s having a heart attack but reluctant to do anything about it because she’s been dismissed before. Every woman who lives long enough will go through this, so let’s help each other have the easiest, healthiest transition possible.

I’m only 40; why do I need to know the common symptoms of menopause?

However, given how little our society has talked about perimenopause and menopause in the past, women may not know that what they’re experiencing is due to normal hormonal fluctuations. It’s not just hot flashes.

First, some definitions: symptoms usually start in perimenopause, the years before menopause when hormones first start fluctuating (menopause is just one day as the one-year anniversary of your last period; everything after that day is post-menopause). Some women may experience few or mild or no symptoms early in perimenopause or assume they’re due to stress, bad PMS, or other factors.

Perimenopause can start as early as the mid- to late-30s but commonly becomes noticeable in mid-40s. Poor sleep, mood changes, irregular periods, heart palpitations, and more can occur during this time, and we hear from a lot of women that it took several doc visits and possibly even a trip to the ER before anyone diagnosed them correctly.

Given that perfectly normal symptoms can cause a lot of fear and anxiety (and expense!), we would like everyone who may be experiencing or who will experience menopause to know what could be coming.

By the way, you’ll see the words “talk with your doctor“ a lot in this article. We highly recommend you get a menopause specialist OB/GYN in your life, as you’ll maximize your chances of getting the most complete information.

More aware, better care

Looking ahead, this is a time for more self-care and self-support, not less. Improving your comfort and managing these symptoms with excellent self-care (eating good, healthy foods; hydrating, making sleep and fitness bigger priorities, quitting smoking or vaping) will actually improve your health, inside and out.

Absolutely get into the spirit of research and talk with your doctor (or ours) about best options for hormone management or therapies, alternative health practices for menopause symptom relief (e.g. acupuncture or chiropractic), and even hemp-sourced CBD options. AND! Talk with like-minded new friends on our community forums.

Arm yourself with the information you want and need so you’ll recognize perimenopause indicators when (and if) they show up. Take control of your health and enter this part of your life path with confidence and power.

Are you ready to understand your body better & take control of your health in menopause? Take Gennev’s ob/gyn-created Menopause Assessment now.

Our environment can be pretty heavy with things that are bad for our health, including endocrine-disrupting substances.

An Important conversation with Mary Purdy

Cleansers, detergents, scrubs, things we use to clean our environments and ourselves may be doing more damage to our health than than they prevent. What about products that go on and in our bodies “” soaps, creams, powders, makeup, body wash, deodorants and anti-perspirants, hair sprays, plastic containers to hold our food in the fridge or microwave. How many products do you come in contact with every day, all days of your life?

And it’s not just the products we use. Disruptive chemicals can be in our clothes or furniture or daily use objects as fire-retardants or easy-clean surfaces. 

Mary Purdy is an expert on helping us minimize our exposure to toxins in our environment and maximize our efficiency in ridding them from our bodies, homes, and workplaces.

TRANSCRIPT TO FOLLOW

Do things just slip through your fingers? Do you continually bump into things, drop things, misplant a foot when descending the stairs or stepping off a curb?  

Remember that gawky awkward phase you went through as you entered puberty, when suddenly your legs were longer, your arms reached farther, and all these new bits of you felt out of your control?   

Well, like the acne, mood swings, and erratic periods, clumsy is back, and menopause may be (in part, at least) to blame. Fortunately, like adolescence, it’s generally temporary on this end too.

The possible link between clumsiness and perimenopause and menopause

Estrogen as particularly estradiol as appears to have a beneficial effect on fine motor skills. It’s why, at certain points in a woman’s cycle, she may feel a bit clumsier or more graceful than at other times.

It’s also why many women in perimenopause and menopause notice a marked difference in their ability to hold onto things and move comfortably through the world.

Drops in estrogen can also make concentration a bit more difficult, and that moment of inattention can be the difference between enjoying a glass of wine and cleaning it off the carpet.

Additionally, blurred vision from dry eye or even cataracts can add to the number of accidents we seem to be having lately.

Finally, some women say slight dizziness or light-headedness during this time also causes a lack of coordination.

What to do about it

Constantly having to clean up messes is annoying, takes time, and can start to drain our already flagging self-confidence, so here are a few tips to get through this second “awkward phase”:

1. Slow down. Cleaning out the dishwasher is a crappy chore, and we all hurry through it, but you can avoid adding extra layers of crappiness by slowing down so things don’t slip through your fingers and break.
2. Do less at once. Not having to make more than one trip from the car is kind of a fun challenge, but where you used to be comfortable balancing 18 boxes and bags in one trembling pile, now you may not. Consider it an opportunity to get a little more exercise, and bring in the groceries in multiple trips.
3. Be mindful. This one is really important for women who may have osteopenia or osteoporosis. Pay attention to the terrain, step carefully off the curb, so you plant your foot soundly. Your depth perception may be a bit challenged right now, so give yourself that extra second to save yourself any risk of a fall.
4. Get your eyes tested. Be sure you’re seeing well. Get drops for dry eyes, check the prescription on your glasses. If you’re knocking things over, you may just not be seeing them clearly and misjudging the distance.
5. Exercise. In menopause particularly, balance and strength are critical to maintain. Balance, strength, and coordination exercises can help you regain more control of your body (think Tai Chi or qigong, or yoga). And bonus, the right exercise regimen can help strengthen muscles and retain more bone density, so it’s basically a win-win-win. Talk with a physical therapist, if possible, about exercises that help with motor control. These activities from wikiHow might help with fine motor skills, hand strength, and hand-eye coordination. My personal favorite tip: learn to juggle. It’s great for hand-eye coordination.
6. Be patient with new things. Everyone is clumsy with unfamiliar tools or activities, and you may need a bit more time to master new skills. But learning new things can be really good for your brain, so give yourself extra time and leeway for making mistakes. Don’t give up or decide not to try something new just because you’re really going to look like the newb you are.

When to seek help

An increased tendency to drop things and bump into furniture during this time is common, but if your “clumsiness” seems very sudden, very extreme, or comes with slurred speech, numbness, headaches, or difficulty swallowing, seek medical help right away.

Of course, if you have any concern that what you’re experiencing is more serious that a dip in estrogen, please talk to your doctor.

And now for the good news

While there’s not much research on this, what there is, plus anecdotes from women I’ve spoken with seem to indicate this is transitional and temporary, and most women regain motor control after their bodies adapt to less estrogen.

Of course, you can help yourself recover more completely by doing strength exercises. The lost muscle mass many women experience doesn’t regenerate without effort, and much of motor control depends on strength.

We can help you feel in control of your menopause

• Meet with a Gennev Doctor – our menopause specialists can help you understand the expected and unexpected symptoms you may be experiencing and devise a personal treatment plan to help you feel better
• Partner with a Health Coach for actionable lifestyle solutions and the support you need to tackle menopause on your own terms
• Vitality as our most popular daily supplement is a nutrient-packed multi-vitamin supports mood, energy, stress response, immune health, joint pain, and inflammation
• Magnesium as Our super-power supplement can help relieve joint pain, muscle cramps, Restless Leg Syndrome, headaches, depression, fatigue, anxiety and supports 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.

Little ruins a run faster than some unexpected moisture. And we don’t mean rain.

As an almost-49-year-old wanting to qualify for the Boston Marathon this year, I’m looking at a whole lot of miles on my feet in 2017. So when this topic came up in a team Gennev brainstorming session, I jumped. Here’s why:

According to Runners’ World, as high as 40 percent of female runners likely suffer from leaking urine.

But I’m healthy! You cry. Why me??? (Believe me, I’m right there with you, gal.)

as high as 40 percent of female runners likely suffer from leaking urine

Running is a great way to stay fit. It’s also a high-impact exercise: you hit the ground with a force equal to several times your body weight with each foot strike.

There’s been lots of research into how that pounding affects our knees and feet, but for women in particular, the impact has other”¦ well, impacts. That’s a lot of pressure being exerted downwards on your pelvic floor””the network of muscles and ligaments that support your bowel, bladder, and uterus.

According to Physiotherapist Michelle Kenway, if those muscles aren’t fit and strong, running can stretch and weaken them further, and argh! The Dreaded Shpritz.

A weak pelvic floor can cause incontinence when running

Pelvic floor weakness is very common among women generally. Menopause, pregnancy and vaginal births, hysterectomy, obesity: all of these can cause the muscles to weaken and make it harder to control our bodies’ elimination of waste.

And when pelvic muscles lose strength, not only do you increase your chances of misting your shorts, you also lose some of the deep core strength that makes you a stronger, more injury-resistant runner.

A strong pelvic floor can make you a better runner

Happily, strengthening your pelvic floor brings some serious benefits. You can”¦

Improve your running. Your pelvic floor is at the deepest part of your core and helps stabilize your body in motion. A strong core helps you maintain proper form, which makes it easier for you to engage all the necessary muscles to propel you forward. Stronger, more efficient, less prone to hip, knee, and back injury””sounds good to me!

Prevent incontinence and prolapse. Along with urinary incontinence, someone with pelvic floor weakness can also suffer fecal incontinence (leaking stools), and pelvic organ prolapse. Prolapse is when a pelvic organ such as the bladder droops and even descends into the vaginal canal or anus. Strengthening pelvic muscles can prevent and may even reverse pelvic prolapse.

Enjoy better sex. According to Women’s Health magazine, strengthening vaginal muscles (which are part of the whole pelvic floor network) can increase pleasure and the possibility of reaching orgasm during intercourse. So, you know”¦ bonus.

Exercises for a strong pelvic floor

Kegels are a common way to strengthen the pelvic floor by squeezing and relaxing the vaginal muscles. If you’ve ever had to interrupt your pee mid-stream, those are the muscles you’re targeting. Contract and hold “˜em for a count of 5, then relax. Repeat. Try to get up to 10 sets, a few times a day.

You can also get some very cool smart devices for kegel exercises. These help you target the right muscles and work them correctly by providing feedback to your phone or tablet. Our CEO, Jill, uses the Elvie Kegel and has seen real progress with it. Or you may prefer a non-tech solution such as the Stone Exercise Egg or wearable Kegel balls. With any inserted device, you’ll want to use a non-silicone, water-based lubricant such as Gennev’s Personal Lubricant.

If pelvic floor problems persist, or if you experience pelvic pain, please, consult a medical professional.

“

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.

Let’s face it: the female reproductive system has a lot of parts. And because our society is a bit squeamish when it comes to discussing sexual organs “” particularly women’s “” the names may be familiar, but we don’t always know which bits are which or what they do.

In keeping with our mission of putting women in control of their health, we’d like to present: your body.

Obviously, the more you know about your body, the better you’re able to monitor your health and stay on top of changes. However, because virtually everything about our reproduction is hidden up inside, it can be tricky to know what’s going on in there.

With the help of our Chief Medical Officer, OB/GYN Dr. Rebecca Dunsmoor-Su, we’ll take you through the parts, where they are, what they do, how they fit into your body and wellness as a whole, and how the choices and decisions you make affect them.

Looking to understand your body better? Take Gennev’s OB/GYN-designed Menopause Assessment

Your cervix

The cervix is a short tube that connects the lower uterus to the upper vagina. There are a couple of parts to it: the ectocervix, the bit that’s exterior enough to be seen in a pelvic exam, and the endocervix, the canal that leads from the opening of the cervix (the “external os”) through to the uterus. The border between ecto and endo overlaps and is known as the “transformation zone” or “transition zone.”

The cervix is narrow and produces mucus to protect the uterus from harm like bacteria; it expands to allow blood and babies out.

The “glandular” cells that line the tube are known as the endocervical cells. They are a different type of cell than the tougher, “squamous” cells that make up the outside of the cervix. There is a line where the external cells give way to the internal ones, and this transitional zone is the most vulnerable to HPV.

In younger women, the transitional zone is larger and more exposed. As a woman ages, that zone shrinks and climbs up into the cervix, making it less vulnerable. HPV tends to live in the transitional zone and/or the endocervical cells, which is why that’s the area your OB/GYN tests in a pap smear.

HPV, cervical cancer, and pap tests

With the cervix, the biggest concern is cervical cancer.

All cervical cancer is caused by the human papilloma virus (HPV), though not all strains of HPV cause cancer. There are hundreds of types of HPV, some which cause warts on different parts of the body, and some which cause warts on the genitals. There are also versions that are higher risk for becoming cancerous.

In the past, many if not most women contracted HPV at some point in their lives, and for many, their immune system was able to clear it. However, sometimes that HPV can lead to HPV disease in which cells become pre-cancerous, ultimately causing cancer if not treated.

A problem with HPV is that many women can have it and show zero symptoms. It can be “sitting in your cervix and doing absolutely nothing you would ever notice,” says Dr. Dunsmoor-Su, “but we can pick it up on a pap smear when we test for HPV.”

Take control of your menopause with your Personalized Menopause Plan. Talk with a Gennev Menopause Coach.

Decisions you need to make regarding your cervix

Depending on your age, you may want to consider the HPV vaccine. Now approved for women up to age 47, the HPV vaccine may help protect you against some kinds of high-risk HPV. (It may be worth getting the jab for women older than age 47, says our Doc, but as it hasn’t been studied in older women, it hasn’t been approved and thus may not be covered by insurance.)

Pap tests. According to Dr. Dunsmoor-Su, the recommendation is that women of perimenopause and menopause age be tested for HPV during their pap test. To clarify: a pap test looks for abnormal cells that could indicate cervical cancer or that could become cervical cancer. The HPV test tests for the presence of HPV as these are not the same thing. If both tests come up negative, a woman is good for five years.

Why only every five years? Well, because of the age-related changes to the external cervix, and because older women generally have fewer partners, the chances of a woman contracting HPV and of it developing into something more serious within that five years are low. There is a particularly aggressive cancer that can invade the glandular cells, called cervical adenocarcinoma, but it’s fairly uncommon. Of course, if a woman of any age has persistent HPV or other changes in the cells, her doc might recommend she be tested more often.

Younger women are tested more often, says Dr. Dunsmoor-Su, because there are two distinct “waves” of cervical cancer: it is most common in younger women in their 20s and 30s, then again in older women in their 50s and 60s.

Younger women may develop cervical cancer more because they tend to have more sexual partners, but also because that transitional zone we spoke about earlier is larger and more exposed. Older women may have had asymptomatic HPV for years, only to have it develop into cancer later.

Pelvic exam vs pap test

We’d like to take a slight detour here to talk about the difference between a pelvic exam and a pap test. These are often done at the same visit, but they aren’t the same thing. The pap, which tests for abnormal cervical cells (and can include an HPV test), is done when the doc inserts a paddle and scrapes a few cervical cells for testing.

A pelvic exam is when the doc inserts their fingers, places a hand on the abdomen, and feels the uterus and ovaries. This should be done every year, says Dr. Dunsmoor-Su, as this is the best test we currently have for ovarian cancer. The doc is feeling for abnormalities, like an ovarian tumor or nodules, and for flexibility in the pelvis (the uterus should be able to move when the doc moves it). Regardless of age or HPV status, women in menopause should continue to get an annual pelvic exam, ideally with the same doc.

What if your doc discovers something concerning?

A pap test tells the doc what the individual cells scraped from the cervix look like, that’s its purpose. “We’re looking at the form of the cell.” If there’s something of concern, your doc will likely call you back in for a test called a colposcopy. This is a scope of the upper vagina. The test consists of the doc placing the speculum, painting the upper vagina with white vinegar (abnormal cells pick up the vinegar and turn white very quickly), and looking at the area with a high-powered microscope. It’s much like having a really long pap test. “If I see anything of concern at that point,” says Dr. Dunsmoor-Su, “that’s when I’ll take a biopsy.” (Pro tip: If you have to have a biopsy, ask your doc to give you a countdown, then cough when it happens. You may well not feel anything, says our doc, though you should let your doc know what you’re planning.)

The biopsy looks at the cells in situ (in its original context), to determine what proportion of cells are abnormal, how deep the abnormality goes, and how much change there’s been to the tissue structure. The results are graded as 1 as 3. If a woman’s cells rate a “1,” it’s a “come back next year; let’s keep an eye on it” situation. Two and three are more concerning, as it can mean the abnormality has gone deeper into the cervix.

LEEP and cone biopsies. In the LEEP procedure (Loop Electrosurgical Excision Procedure) “” hang on, this is going to sound worse than it is “” the cervix is numbed, and the doc takes a wire loop, turns on some electricity, and basically removes the transition zone of the cervix. This can function as a larger biopsy, taking the whole “concerning” part of the cervix out. A pathologist can then look to see if there’s been further invasion, or if this was pre-cancerous vs cancer. A cone biopsy is done with a scalpel and takes a deeper sample. Both of these biopsies can also be effective treatments. As long as the lesion or concerning cells don’t extend beyond the area removed, these biopsies can actually be curative, taking all the cells and HPV along with them.

If these procedures don’t address the issues completely, or if the abnormalities recur, a woman may be offered a hysterectomy. “We don’t need to take the ovaries,” says Dr. Dunsmoor-Su. “Those have a separate blood supply, so we leave them because they may still be hormonally active. Even in menopause, they can still be producing testosterone, and many women just feel better if they’re left in. If there’s no medical reason to remove them, we generally don’t.”

So, your takeaways:

1. Always wear a condom, even after menopause. Condoms aren’t 100 percent effective against HPV because other body parts also carry HPV and aren’t covered by the condom, but they’re still pretty darn good and definitely better than nothing.
2. Get the HPV vaccine, unless your doctor advises against it.
3. Get annual pelvic exams and pap tests on the schedule your doc recommends.

Women in perimenopause and menopause are not immune to HPV disease and cervical cancer, even if they’re not currently sexually active. While women’s bodies generally pass HPV out and “clear” it, they may not always be able to, and HPV that’s hung out for years doing nothing harmful can suddenly turn harmful.

Knowing your body, knowing how to keep it healthy and what to do when problems arise are powerful ways of taking control of your health. Stay tuned for more information on the female body, in all its complicated, sometimes challenging, glory.

What about your body would you like to understand better? If this is helpful to you, or you’d like to suggest what part we discuss next, we’d love to hear from you. Drop your suggestions and any other thoughts into our community forum.

The experience of menopause differs from woman to woman, but in our conversations with women, one thing seems nearly universal: the more information a woman has, the more in-control she feels over her body and her transition.

Midlife Mojo with Dr. Anna Garrett

The problem? Because menopause is still so taboo, many women struggle to ask questions and get answers.

Dr. Anna Garrett has been a clinical pharmacist for over 20 years, working in a variety of practice settings. Happily for us, she discovered along the way that working with women in midlife is her true passion. Dr. Anna offers her clients a variety of services including hormone balancing, weight loss, and GeneSNP testing. Her health coaching is designed to help women in perimenopause and menopause escape from hormone hell and feel amazing in their bodies so they can rock their mojo through midlife and beyond.

Dr. Anna is a Doctor of Pharmacy and Board Certified Pharmacotherapy Specialist. She is also a Certified Intrinsic Coach , and has studied through the American Academy of Anti-Aging Medicine.

Clearly, Dr. Anna has answers on midlife and menopause. So we asked her some questions.

(We suggest listening to the whole thing, start to finish, then using the time stamps to go back and listen again to those parts that apply most to you.)

1:25
We asked Dr. Anna how she got started on the path of working with women in midlife and menopause. Dr. Anna shared with us how seeing women floundering and not living life to the fullest prompted her to go into practice helping women reclaim their bodies, lives, and selves.

3:40
What do we mean by “hormones,” “hormonal” and “hormone management”? These are kind of important terms to a woman in or approaching menopause, yet most of us are a little unclear on what they really mean. Dr. Anna educates us on hormones, their interactions, and the impacts when they’re out of balance.

6:05
We wanted to understand the difference between traditional HRT (hormone replacement therapy) and B-HRT (bioidentical HRT). So we asked. Dr. Anna tells us what they are, how they differ, when they’re called for, and the “laundry list” of lifestyle changes women should consider first before you go down the HRT road.

8:50
In this part, we asked Dr. Anna to take a little deeper dive into the differences between HRT and B-HRT. She gives us some great details on the risks and benefits and some of the factors to consider if a woman decides to pursue hormone replacement.

11:30
OTC progesterone is available and does have some benefits, but Dr. Anna schools us on the risks of self-medicating without the oversight of a health care professional.

13:12
How do you know if seeing a professional coach/consultant like Dr. Anna could help you? She explains the profile of an “ideal client” as eg someone who is dealing with hormone challenges and is ready to “do the work” necessary to feel better.

14:55
You’re ready to consult someone like Dr. Anna as how do you go about it? What’s that first appointment like, what expectations should you have? Dr. Anna has a range of possible paths to feeling better in your body, depending on where a woman is in her journey, what symptoms she’s experiencing, her financial circumstances and so on.

18:10
Women may not even know that they’re in perimenopause or menopause, and when symptoms are gradual, they may not even realize how poorly they’re feeling compared to how they could feel. Dr. Anna speaks to the issues women face in getting properly diagnosed and treated and offers suggestions how a woman can prepare in the years before midlife to be their own best advocate. Don’t have the joy sucked out of your life when what you’re experiencing can be solved, she advises. Oh, and don’t rely on your Facebook group for an accurate diagnosis and treatment plan.

21:48
Dr. Anna shares stories of women in menopause who got their midlife mojo back.” When hot flashes and body image issues threatened their quality of life, Dr. Anna helped them get balance and perspective back.

24:14
I’m sold, let’s work together as so what does that look like? Dr. Anna talks about why she thinks six months is the right amount of time to do the serious work of getting your body balance as and your mojo as back on track. And because hormone fluctuations know no borders, Dr. Anna talks a little bit about how and why she set up her business to be able to help women globally.

27:00
Dr. Anna takes on the issue of shame surrounding menopause and aging. “It’s not like anyone gets to opt out of this!” she says; don’t suffer needlessly, don’t be ashamed, enjoy the wisdom you’ve earned and celebrate this special time of life.

28:36
One piece of advice for listeners? Find someone to reach out to, Dr. Anna says. Your problems can be solved, so don’t suffer them needlessly.

To learn more about as and from! as Dr. Anna, check out her website at drannagarrett.com.