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.
While menopause is a normal and natural part of aging for women, many of us have no idea what to expect as we approach our post-reproductive years. And many symptoms that can accompany menopause, along with their impact on our bodies, minds and emotions, can leave even the strongest woman feeling alone. Because the topic of menopause was, and is, still widely considered “taboo” or “off limits” for our mothers, and our mother’s mother (and so on), many of us find ourselves part of a tribe of women lacking the passed-down knowledge that could make all the difference for how we approach this inevitable time of our lives.
One of the most powerful aspects of the Gennev brand is the community of women who gather with us, finding common ground with other women through shared experiences, offering advice and gaining support from someone who “gets it”. We have made it our mission to educate women about menopause. Our wish is that women will be part of the change, and help us pass on menopause knowledge to future generations.
We asked the Gennev community what advice they would share with younger women about what to expect in menopause. Below are their responses.
“First of all, it is important to talk about strange symptoms you are experiencing. Ask questions, do not be ashamed and see a trusted GP that will help you through it. Be brave and know that you are not alone”¦” Mauricia B, 48 Perimenopause
“Menopause is NOT just about hot flashes. There are a lot of symptoms to consider that can impact your long-term health during perimenopause and menopause. I started experiencing perimenopause at age 43 and left it to fester until it was unbearable at age 49. I wish I had taken it seriously while I was knee-deep in perimenopause.” Valerie W, 58, Postmenopause
“Menopause is so much more than just not having a period. It involves the mind and the body and the changes are different for everybody. It’s important to take very good care of oneself, eat properly, continue to move and exercise and to keep the brain active. I would recommend trying the least invasive things first to relieve uncomfortable menopausal symptoms. If that doesn’t work then try hormone replacement therapy and keep checking in with yourself. It helps to discuss menopause with other women that are going through or who have been through similar circumstances.” Terry C, 56, Postmenopause
“It’s a natural progression in the life of a woman. Learn as much as you can in your thirties so that you’re prepared and aren’t overwhelmed by the changes that will take place physically, mentally, and emotionally. Talk to other women about their experiences if they’re open to it.” Anonymous, 63, Postmenopause
“It creeps in on you and starts earlier than you might expect”¦!” Anonymous, 49, Perimenopause
“If you have an OBGYN, expect to explore a gynecologist with specialty in menopause. Doctors are never taught menopause. And they themselves don’t know very much about it for themselves. Don’t expect the doctors to have the answers. They don’t. Mine told me I was crazy – what I’m experiencing is due to stress, travel, work, etc. Not perimenopause even though I knew in my gut that this wasn’t just life circumstances and choices. It was a shift in my body make up. Trust your intuition.” Anonymous, 46, Perimenopause
“Hormones havoc the lives of women to such an extent that we find no road, but stay calm, till the symptoms subside on their own – it might take years of our life, nothing is in our hands except the lifestyle changes and positive approach towards the transformation we have.” Anonymous, 50, Postmenopause
“Don’t suffer with symptoms; blood tests do not give the full picture; arm yourself with information.” Anonymous, 45, Perimenopause
“It has helped me to just dive into learning about it. I’m also reminded of the quote that goes something like “the only thing certain in life is change”. I’m working on embracing and finding the positives in the changes. For me, getting to this stage of life means I have a lot more freedom and options of how I spend my work time and free time. That’s definitely a positive aspect of all of this!” Anonymous, 42, Perimenopause
“Expect that you will probably be in perimenopause long before you think you are, and that even if you have a female doctor, they might not be able to give you the correct or all the information you need. They may not know any better of what is happening to you. So, READ whatever you can about perimenopause, menopause, etc. Don’t be afraid to talk with your friends. I’ve found that when I bring up what I’m going through, so many of them are willing to open up and seem almost relieved to have someone else to talk to. You’re not alone!” Lisa H, 50, Postmenopause
“Expect! I’d tell all start now! Ask your mother and also if you have a grandmother, your aunts. Plain as can be I say look for reputable menopause research.” Ginny K, 63, Postmenopause
“Totally natural process but there are so many different ways each woman goes through it. For me having a close friend also going through it helps. We talk to each other about it also.” Annalise S, 46, Perimenopause
“Expect your body’s “normal” patterns to change – some changes will be annoying and frustrating and some will be a relief. Don’t freak out but do check in with your doctor because there might be something else exacerbating your symptoms. Embrace the transition from being the fresh-faced newbie into being the mentor who can give wise guidance. You have a lot to offer the world even if no one else is validating that right now. Your creative energy may shift in a new direction and that is okay. It’s okay to stop chasing youth and embrace your scars, and grey hair, and laugh lines – let your character show.” Angela S, 47, Perimenopause
“Everyone’s body is different and will experience different symptoms. When you feel like you’re at your ropes-end, press forward with all you got.” Anonymous, 43, Perimenopause
“Read, learn, discuss with those who you know who have experienced it because it WILL happen to you.” Jennifer F, 53, Perimenopause
“It is different for everyone. You are unique and need to know yourself and your body. Reach out for help. Hormones are real. They do run our lives ….. :-)” Lisa J.B., 53, Perimenopause
“Hot flashes are no joke, so dress in layers. And, don’t be ashamed or afraid to talk about it. Menopause was always something I thought of happening when I’m “old” but at 52 I’m not old at all. I’m healthy, vibrant, fun & fun-loving. I’m strong and sexy and smart. It can certainly be a bit of a roller coaster, but talking about it, sharing your experience and finding some humor in it can all be healthy and therapeutic in managing it. And the more we, as women, talk about it the more it’ll become “normal” vs taboo or something that signals “old age”. It’s just a stage that we all go through. And the best part? Never having to worry about your period again. You can wear whatever you want, white pants and all, whenever you want! Not gonna lie though, I’ll be glad when the hot flashes are over…” Erin E, 52, Postmenopause
“Expect your journey to be your own. Expect to get help so demand it. Expect to be amazed and empowered by the women you’re in it with!” Jenn K, 50, Perimenopause
“I would advise to expect a period like your teenage years with a lot of hormones imbalance so I would advise them to get ready early as possible with lots of information to be able to prepare your body and your mind, and don’t think of menopause as a taboo because it doesn’t represent the end of our life or something to be ashamed of. And I really hope that soon GPs could be more knowledgeable about it and be more supportive because we really need it.” Orietta F, 52
“Read all you can about it. It’s been really rough for me, but knowledge has helped me know how to help myself.” Paula C, 50, Perimenopause
“Be aware that any physiological and/or psychological changes from your mid 30s could be hormone-related. The symptoms of perimenopause are so wide-ranging and vary from woman to woman but, certainly, if you were previously a happy, optimistic person and suddenly realize you are feeling low and/or anxious for no particular reason, this could be a sign that things are starting to change.” Louise S, 44, Perimenopause
“Take extra good care of all parts of yourself. Emotionally, physically and spiritually. Address underlying issues, don’t let things be swept under the rug.” Tanya C, 53, Perimenopause
“Don’t dread it, but instead inform and arm yourself with information and stories from other women. Women don’t need to suffer; there are so many ways to feel really amazing in your body. This time of life is too precious not to live to your fullest.” Jill A, 47, Perimenopause
“I was afraid to talk about it. My kids were in their late teens and early twenties, every time the “M” word came up they would tease and joke about it excessively. I would not talk about it, but I finally got fed up and told them it was hurtful and isolating. That changed the entire concept of menopause for all of us. I did not want to be “old” enough to be perimenopausal! Acceptance made the process so much easier.” Dana H, 52, Postmenopause
“Find someone supportive to talk/cry/laugh with. My sister and I lean on each other.” Lisa C, 57, Postmenopause
“Be good to yourself, even though it’s hard, embrace the changes in your body and try to deal with relations issues as best you can before you are officially in menopause. I found the things I didn’t deal with before in my life came at me bigger and worse than ever. Really had to cut some ties this year, grieve a lot and make time for myself to stay as calm as possible.” Laurie C, 59, Postmenopause
“It can start as early as your 30’s. Talk with your mother/aunt/grandmother about the issues they experienced. Educate yourself and empower every young woman to do the same.” Deborah B, 57, Postmenopause
“When you start to experience symptoms that aren’t “you” – brain fog, irritability, low energy, mild depression, increased anxiety, wonky periods – don’t let your provider tell you: “You’re too young to be experiencing perimenopause.” Go online and search for a provider that specializes in menopause symptoms and treatment, because you’re going to need her expertise for the next decade or more. Starting early will mean you’re not caught unaware and alone in the journey every woman takes. You will have education and support.” Dessie, 51 Perimenopause
Join us in being part of the change! Share these 28 responses along with your own menopause experiences with the younger women in your personal community. We all menopause better together!
There are over 34 symptoms that women experience throughout menopause. From hot flashes, weight changes and sleep disturbances, to vaginal dryness, mood swings and fatigue, hormonal shifts are something you can expect in menopause! There’s no need to grin and bear the symptoms of menopause. Gennev’s board-certified OB/GYNs specialize in menopause and will help you understand your symptoms and find relief with prescription or natural therapies that are right 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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Many women in midlife suffer from trouble falling asleep, staying asleep, and low energy during daytime hours. As we age our sleep patterns change. A key contributing factor to quality sleep is our level of melatonin. Melatonin is a hormone made in the pineal gland that helps to regulate our sleep-wake cycles. Melatonin is well-known to promote sleep, maintain sleep, reset the circadian clock and improve sleep quality in general. And as you may have guessed, our melatonin production declines as we get older.
A great place to start in improving sleep quality is practicing good sleep hygiene:
Before turning to a sleep aid, you should consider all the things you may or may not be doing that influence your sleep. Sleep troubles can be attributed to your diet, exercise habits, stress management, alcohol and caffeine intake, medications, underlying medical conditions, hormone fluctuations (hello hot flashes!) room temperature, room darkness, and more.
And when good sleep hygiene is simply not enough, there’s now Gennev Sleep.
We asked Naturopathic Physician, Dr. Wendy Ellis, to formulate a sleep supplement that would support women in menopause. She chose these ingredients for our sleep formula based on her 20 years of clinical experience with various sleep products and single ingredients. She shared, “I love this combination as it helps with falling asleep, but also staying asleep, with the added benefit of reducing anxiety and inflammation.”
Sleep’s proprietary formula provides the following benefits:
Sleep is a proprietary blend of Melatonin, 5HTP, L-theanine, and Magnolia.
“Melatonin as Sleep includes only 1mg of melatonin to help you fall asleep. Peak concentration is within one hour of taking melatonin, but the effects begin as soon as 20 minutes after taking it, and it stays in your system for 4-5 hours. We kept the dosage of melatonin in Sleep to this low dose, as too much melatonin can contribute to nightmares, waking after 3-4 hours, and may leave you feeling groggy in the morning.
5HTP as is an amino acid. It is the precursor for serotonin and melatonin, thus it influences mood and sleep in a positive way. By providing 5HTP to the body before bed, you’re providing more of a foundation for your body to produce serotonin and melatonin.
L-theanine – is a unique amino acid that is naturally found in tea plants. It is one of Dr. Ellis’ favorite amino acids for treatment of menopausal sleep issues because it also has anti-anxiety properties. Amino acids such as 5HTP and L-theanine are a very safe, effective way to treat mood and sleep disturbances. It’s sedating without creating daytime drowsiness, helps slow down the ruminating women often feel at the end of a long day, as well as improving the quality of sleep.
Magnolia – This very safe botanical was added due to the effects it has on our “calming” neurotransmitter, GABA. It helps to create a relaxed mood that allows women to fall asleep more quickly, as well as improve the quality of sleep, without negative side effects.
Take only 1 capsule of sleep per day, approximately 15 min before you want to fall asleep.
Talk with your physician before taking Sleep to avoid interactions with other medications, and especially antidepressants (SSRI/SNRI).
Most sleep issues are behavioral, meaning it’s better to figure out the root cause of insomnia, instead of taking a sleep aid every night. That being said, sometimes you may need to take it for a few nights, weeks or even months in stressful periods, and this is absolutely fine!
Safety:
Dr. Ellis shares, “The formula for Sleep not only helps you fall asleep, but stay asleep, with the added benefit of not feeling “hung over” in the morning. Sleep is a non-addictive formula and has a great safety profile.”
If you continue to have sleep issues, consider seeing a board-certified sleep specialist or a behavioral sleep specialist. They can provide cognitive behavioral therapy, which has been shown to be effective for chronic sleep problems. Always check with your doctor before taking any new supplements or medicines.
When 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 Gennev doctor to address the role that hormonal shifts can play in your trouble sleeping.
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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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When we asked women this past year what they knew about menopause before starting their own journey, their answers were overwhelmingly, “not much”. Beyond hot flashes and night sweats as well as no more periods, many women were unaware of what to expect, and were caught by surprise by the widespread impact on their bodies and emotions. One woman commented that she thought menopause was something that “just sort of happened”. “¯She shared, “I guess like when I got my period for the first time – it started without warning. So [I thought my periods] would just stop, and there would be much rejoicing.”
We followed up with the question of what surprised them most about menopause. And their answers were just as unique as the experience of menopause is to every woman. While the majority of respondents answered that they suffered with multiple vexing symptoms, we were delighted to hear it wasn’t all bad. Some women are also finding the silver lining in this transitional stage of life. As one woman put it, “Menopause isn’t just one thing, but many experiences. And it doesn’t have to mean that I’m old or past my prime. I can still feel good and vibrant and have energy. Weight gain isn’t inevitable and CAN be controlled. I can build endurance and strength if I carve out the time. And I’m worth the effort. That said, the inability to sleep soundly and consistently has been the hardest and most frustrating aspect of menopause.”
Women learn from other women’s experiences. And feeling like you are not alone in menopause can be very good for your emotional health. Here are 25 surprising things women shared they have experienced with menopause.
Your menopause journey is as unique as you are. And while some symptoms are more common than others, our integrated menopause care team is trained to support you through them all. Join the 94% of women who have found relief in menopause by visiting with a Gennev board-certified OB/GYN who specializes in menopause.
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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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Having a healthy gut is integral to overall wellness. Gut health is linked to not only your digestive system, but also plays a role in metabolism, glucose tolerance, insulin sensitivity, the nervous system, endocrine system, and more. The gut microbiome is made up of trillions of bacterial cells, fungi and other microbes, and is as unique to you as your fingerprint. Your unique microbiome began development in utero, and is influenced by many factors including but not limited to genetics, a vaginal or cesarean birth, breastfeeding, the environment, exercise and sleep habits, hormones and nutrition. The bacteria in the gut serves as a communicator to other systems in the body. Changes in the bacteria in the gut microbiome can disrupt the messaging function and put you at an increased risk of many systemic conditions including cardiovascular disease, irritable bowel syndrome, type 2 diabetes, mental health concerns, and auto-immune disease.
There is evidence that suggests hormone fluctuations and specifically the decrease in estrogen, influences the microbiome by altering the bacteria that is present in the gut. We also know that estrogen receptors are located in the intestines, brain, bones and adipose tissue (commonly known as body fat). While it is too soon in the research to know if there is a direct relationship between hormone mediated changes in the gut and menopausal symptoms, it is hypothesized that the microbiome may play a mediating factor in body fat increases, cardiovascular disease, and cognitive decline.
Many women suffer from digestive issues in menopause. This may be attributed to the decrease in estrogen slowing down the motility of the digestive tract, which commonly leads to bloating, gas, and constipation. The hormonal shifts contributing to a change in the bacterial make-up of the gut may also result in poor digestion. The increased stress experienced by many women during menopause can also impact the gut microbiome. The bacteria in the gut communicates with the brain bi-directionally through the gut-brain axis. So if you are experiencing intestinal or digestive distress, it can be the cause — or the result –of anxiety, stress, or depression.
It’s probably not surprising that the lack of sleep common with menopause can also impact the gut microbiome. Add in the increased stress from multiple nights of poor sleep combined with all of the above and you have a perfect storm for a less resilient, less diverse microbiome. There are, however, ways to support your gut health and mitigate these effects.
A diverse gut is a resilient gut. With an increase in bacterial diversity in the gut, the body becomes more resistant to illness, cardio-respiratory fitness and metabolic health are optimized, and exercise performance is elevated. So how do you create a diverse, healthy gut?
When it comes to gut-healthy foods, keep it real, and a little dirty. Eat more plants that are organic or locally grown if you can. And when you are washing your veggies and fruit, a light rinse with water and a rub will suffice. No need to use soap or vigorously scrub as you may lose some of the beneficial bacteria.
Most importantly, have fun in the kitchen! As you transition your meals to include more plants, see how many you can tally in a day. Small additions can add up quickly as you diversify your diet. Smoothies are a great way to load on beneficial ingredients. And try acai bowls, or grain or salad bowls, where you can layer on beneficial ingredients and gain gut health rewards.
In high amounts, these tend to decrease the diversity of the gut microbiome. While it is near impossible to eliminate these all together, it is recommended to limit your intake and prioritize what to add more of. If possible, limit the use of pain medications, NSAIDs and PPIs as they similarly can decrease diversity of the microbiome. Speak with your physician before changing anything to your prescribed routine as the benefits of these medications may outweigh the impact on your microbiome.
When your gut microbiome feels off, you may be tempted to try the next new thing that comes your way. From probiotics and other supplements, to microbiome testing, there are plenty of new products hitting the market to tempt you. We suggest using a food-first approach as your foundation for a healthy gut. A diverse diet with a variety of foods is key “ even with probiotics. And most importantly, with microbiome testing – always check-in with your body. This area of study is still quite new, so approach with curiosity and keep an open mind. And be critical about the results to be sure they fit with what your gut is telling you.
If you need support in managing your digestive health, Gennev’s integrated care team can help you create a personalized plan designed to meet your wellness goals. Our dietitians have specific microbiome training to help you diversify and optimize your gut health.
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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.
Weighing the benefits and risks of hormone replacement therapy (HRT) related to menopause can be one of the most confusing decisions a woman will make over the age of 50. There is no one-size-fits-all recommendation that can make the choice simple, or standardized chart to reference “if this, then that” scenarios. Every decision about HRT should be individual, and best when made between a patient and her health care provider.
Additionally, the care and treatment of menopausal women is complicated by the varied level of training and specialized experience of health care providers related to menopause. Not all OB/GYN’s or other health care providers have studied the latest research related to the potential benefits and risks of HRT in accordance with personal and family health history – research that increasingly demonstrates a window of time where HRT can provide both symptom relief and, in some cases, delay or ward off disease.
Most problematic is the legacy effect of how providers understand and interpret the seminal research that has been the basis for standardized care for HRT”a study completed two decades ago”called the Women’s Health Initiative (WHI). The 2002 study was conducted with women at an average age of 64- 65, and cited health risks associated with HRT around cancer, blood clots, and heart disease. Many healthcare providers have not kept up with subsequent publications on this data that showed that in women who were younger when they started, the risks are fewer and benefits greater. This has come at a cost to menopausal women suffering from sleepless nights, brain fog, painful sex, and hot flashes.
Thankfully, attitudes are shifting as new research surfaces. Both the Endocrine Society and the North American Menopause Society state that for symptom relief, the benefits of FDA-approved hormone therapy outweigh the risks in women younger than 60 or within 10 years of their last period, absent health issues such as a high risk of breast cancer or heart disease. The menopause society position statement adds that there are also benefits of HRT for women at high risk of bone loss or fracture.
With a bit of education, and having an informed conversation with a doctor, OB/GYN, or a menopause specialist, women are moving beyond the decades-old stigma of the HRT health concerns. They are creating personalized preparedness plans with their doctors as to when hormone therapy, if used as directed, might deliver more benefits than risks.
To evaluate with your doctor whether hormone therapy could be right for you, at what age, for how long, and what type, see the below set of questions and considerations to review in advance of your appointment, or to guide conversations with your doctor.
Based on the severity of how my menopause symptoms are impacting my quality of life and daily routine, would HRT potentially deliver relief?
How might my health history, and that of my family, such as heart disease, strokes, dementia, osteoporosis, etc. factor into the benefits or risks of HRT?
Given my symptoms and family history, why type of HRT is best and for how long?
As research continues to emerge that demonstrates the benefits of hormone therapy for short term symptom relief and long-term risks related to heart, bone, and brain disease, there is no doubt decision making will become easier and standards will shift. Until that time, women at the age of 45 can have a conversation with a Gennev OB/GYN or their physician about how HRT might be considered as they move through menopause, and under what scenarios. This can set a valuable benchmark to inform treatment, if needed, in line with their own personal and family health history, and their individual health goals.
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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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