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Want better bones? Stomp, jump, plank, lift, strain, dance, and run. Yes, that sounds a little like roll call at Snow White’s gym—but it may also be a good way to protect your bones as you age and avoid osteopenia and osteoporosis.

If you want a doctor’s opinion on preventing osteoporosis for you, 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 today.

Let’s talk bone health:

Did you know your bones are alive? Bones are living tissue, constantly being broken down and remade. The inside of your bones looks like honeycomb, porous and webbed. The bigger the holes of the honeycomb, the more fragile your bones become.

When bones are too porous, that’s osteoporosis—literally, “porous bone”—and half of women and a quarter of men over 50 will break a bone because of it. Because having your cast signed at 60 isn’t nearly as much fun as when you were 15, it’s important to do what you can to keep your bones healthy.

According to the National Institutes of Health’s National Institute on Aging, some people are more at risk than others for osteoporosis. If you fall into any of these categories, you should pay special attention to your bones.

Risk factors for osteoporosis

If you:

Be sure to talk with your doctor about appropriate measures to keep bones healthy.

Sometimes being “dense” is a good thing

We build bone faster in our youth. Bone density is at its greatest when we’re about 25 or 30; after that, bone loss starts to accelerate. During menopause as estrogen levels drop, bone loss speeds up, which is why women over 45 should pay particular attention to their bones.

Can we protect our bones as we age? Yup.

To protect your bones, do these:

  1. Get a BMD test. If you’re over 65 or have risk factors for osteoporosis, get a BMD. Because osteoporosis is painless, too many people discover they have the condition only after they’ve broken a bone. A bone mineral density or BMD test can determine if you have osteoporosis or an early stage of the disease called osteopenia. If you’re at risk, you can start taking preventative measures.
  2. Use these exercises for women with osteoporosis There is some evidence that certain kinds of exercise can help with bone density, says the National Osteoporosis Foundation:

Weight-bearing exercises (dancing, running, hiking, jumping) involve battling gravity and are usually high-impact (think of the constant slapping of your feet against the road as you run). You should probably avoid these if your BMD test indicates your bones are already weakened. Stair step machines and treadmills, as well as yoga and tai chi can be great, low-impact alternatives.

Muscle-strengthening exercise (lifting weights, pulling against resistance bands) may also help build bone. If you can’t lift or pull against a lot of weight, that’s fine—just boost the number of repetitions. As we put stress on our muscles and bones, the body responds by strengthening them and increasing bone density.

BONUS: With increased physical activity comes better overall strength and balance. Since falls are one of the leading causes of death for people over age 65, improving coordination through exercise provides additional protection.

Swimming and cycling are not weight-bearing and may not provide bone protection. Do ’em anyway, as they’re great cardiovascular exercise and help with balance, coordination, and strength, just add 20 jumping jacks or some weight lifting to your daily regimen as well.

  1. Eat well and take supplements. Eat, like, really well. The green leafies (spinach, kale, Brussels sprouts) are high in calcium and Vitamin K. Salmon and sardines for the omega-3s, calcium, and Vitamin D. Potassium, magnesium, and Vitamin C can be found in abundance in the produce section of your grocery store. Check out the National Osteoporosis Foundation’s list of “Good-for-your-bones” foods.
  1. Don’t smoke. Not even going to spend time talking about this except to remind you that smoking can drive you into menopause earlier, meaning you hit those primary bone-bashing years even sooner. We care about you. Please quit if you can.

Discuss these osteoporosis treatments with your doctor:

Some medical treatments for osteoporosis aren’t suitable for everyone, so before beginning any regimen, be sure to consult your doc. By the way, medical interventions don’t mean you don’t have to do all that stuff above. Your lifestyle has a huge impact on your physical and emotional health, so eat well, exercise, and don’t smoke anyway, ‘k?

  1. Take an osteoporosis medication. Some of the most common medications for men and women who have a risk of fractures are bisphosphonates like Fosamax and Boniva. These medications can be taken as a weekly or monthly pill or as a less-frequent injection. There may be some side-effects such as nausea and muscle aches. There is also a small risk of thigh bone fractures or effects on the jawbone from some osteoporosis meds, so talk with your doc and weigh the potential benefits and risks.
  2. Take hormones. Estrogen therapy can help menopausal women maintain bone density, but may not be appropriate for every woman, particularly those at higher risk of breast cancer or heart disease. Be sure your doctor knows all your risk factors (heredity, lifestyle, family history) so together you can make the safest choice for the healthiest future.

Keeping your bones healthy may take some extra effort as you age: less alcohol, more exercise, better diet. But, seriously, all those things can lead to a vastly improved quality of life for anyone, from young men to menopausal women.

Your challenge: Commit to improving just one thing on the “Do these” list above. Stick to it for one month, then meet us back here and let us know how it went.

Now, drop and give me twenty.

For more information on aging well and thriving in menopause and beyond, check out our blog.

Interested in learning more about bone health? Make an appointment with one of our menopause-trained providers today.

What are you doing already to protect your bone health? Share with the community in the comments below or talk to us on our Facebook page or in Midlife & Menopause Solutions, our closed Facebook group.

Resiliency is our ability to adapt to as and thrive through as times of change.

New job, new spouse, adding babies, subtracting college-bound kids, moving, losing a parent: change, whether happy or sad, adds its own challenges to our lives.

If we’re resilient, we stay focused on the positive, are confident in our ability to get to the outcome we want, and embrace the opportunities change brings.

What do sex and flossing have in common? Increasing our life expectancy. Yep.

Menopause and resiliency

Think about it: who is more immersed in change than a woman in perimenopause / menopause? Our bodies are changing, our emotions change (sometimes from minute to minute); if we’re in midlife when the transition comes, more than likely our lives are undergoing some changes as well.

Any woman going into or out of the menopausal transition is already pretty darn resilient. She has to be. But resiliency is kind of like joy: a little is great. A lot is better. Good news! Even if you were born with only a little resiliency, you can still have a lot.

Evidence suggests that resilient people live longer and experience more satisfaction with their lives. Evidence also suggests that resiliency can be learned, developed, and strengthened. If you’ll live better and longer with a little practice, isn’t that worth the effort?

If you’re ready to become even more resilient, to meet changes with a smile and a strategy, check out this article on PRiME Women about seven ways to build your resiliency.

What’s your experience with change? Do you dread it, celebrate it, grit your teeth and get through it? Let us know how resilient you are and how you deal with changes in your body and world. Share with us in the comments, on our Facebook page, or in Midlife & Menopause Solutions, our closed Facebook group!

 

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!

jill angelo, genneve cvo

Check out the video!

Holiday nutrition? It sounds like an oxymoron to some. From November through January 1, many in the States tend to go a little overboard in the indulgence department. Yet, what if you could breeze your way through these months without allowing sugar, alcohol, and processed foods to potentially intensify your menopause symptoms? 

These tips for the holidays will ensure you get the foods you need to feed your body “” and still enjoy a few holiday sweets!

Tips for the holidays: getting to January with fewer hot flashes

This is not about “perfection.” We get that the holidays are all about overindulgence, and it’s hard to get through two months’ of parties without slipping up here and there. Luckily, it’s not about perfection, just improvement. Curb your holiday cravings by activating a few of these tips.

Go easy on the eggnog (… or wine… or cocktails)

We hate to say it, but alcohol can be a huge hormone disruptor.

Alcohol can warm you up, make you more sociable and loosen your anxiety. But it can also lead to increased hot flashes, headaches, and irritability. 

If you’re going to indulge in alcoholic sips this season, we recommend no more than two drinks per day. Yes, we do understand that you’re more likely to indulge during the holidays. Just keep your consumption in check and don’t forget to drink lots of water each day.

We also suggest you consider alcoholic beverages with a lower sugar content to keep your sugar consumption in check. Drinks like gin and sparkling water can help you avoid a hangover (when you drink in moderation). The sparkling water offers some hydration and the gin has zero grams of sugar. 

Steer clear of cocktails made with juice, sugary mixers, and heavy cream (e.g. chocolate mudslides and spiked eggnog). 

Drink lots of water

Yes, you hear this advice all the time. Some make it a goal and a game to drink half your body weight in water each day. So, a 150-lb woman may set her intention to drink 75 ounces of fresh, unflavored water every day. 

Alternate between alcoholic beverages and glasses of water. And when you’ve finished that glass of H2O, consider making a mental note about when you’ll drink your next one too.

There’s a reason you’re hearing this tip a lot. It is possibly one of the best pieces of advice we can offer during the holidays. Water can help you avoid a hangover, flush your system, and even keep your skin supple and hydrated. 

If there was ever a “miracle food,” it’s water.

We don’t want to dictate how much water you should drink and when you should drink it, so we’ll just give you a few tips you can pick and choose from, including:

Focus on what you should eat “” not what you shouldn’t

If you’re constantly obsessing over what you shouldn’t eat, you won’t be able to enjoy the foods that will fuel your body. Similarly, if you only eat processed foods laden with fat, you’re missing out on a whole gambit of fresh flavors found in unprocessed foods!

Focus on healthy foods you already know you love, and try some new and exotic fruits or veggie recipes. We also recommend:

Holiday events: runs, walks, and plunges

One of the best ways to get a little boost of serotonin is to exercise! Elle Woods said it best when she proclaimed, “Exercise gives you endorphins, endorphins make you happy.” 

When you’re happy, you’re less stressed. When you’re less stressed, you’re less likely to binge your feelings away with pecan pie. You’ll also work up an appetite!

Most cities and towns host holiday running or walking events to help people “work off” a little extra turkey. If you don’t want to dress up and run with your neighbors, you could always go on a solo run. If you live close to a body of water, your city or town may even host something like a “Polar Plunge” around New Year’s Day. 

Just don’t forget to eat a little protein after your workout. You don’t want to find yourself ravenous at the start of the big meal because you worked out so hard earlier in the day. And don’t forget your water bottle.

Plan activities that don’t involve food

The holidays generally revolve around food, drink, and more food and drink. We see people we haven’t seen all year. We want to get warm and cozy inside and enjoy some great conversation. 

But when we’re standing around chitchatting, we’re also more prone to distracted eating. The same goes for sitting at a dinner table talking for hours. 

If you’re going to enjoy a long leisurely meal, do as the French do and plan for small courses to arrive at the table throughout the evening.

Or, plan a few activities that don’t involve food.

If your family loves football, why not play a game of touch football in the afternoon instead of just sitting in front of the TV snacking? Plan a Christmas tree decorating party and ask guests to bring an ornament, string popcorn, and sing songs or carols. While you’re at it, why not get outside and enjoy the sights of some festive lights in your neighborhood?

There’s plenty of fun to be had over the holidays, both indoors and outdoors.

A taste of indulgence

It’s normal to feel a little “left-out” when everyone else is eating your mom’s famous sweet potato casserole (you know, the one loaded with heavy cream and topped with marshmallows?!). 

Food connects us with our family, friends, and heritage. Just because an ingredient is “off-limits” doesn’t mean you must avoid it altogether (unless you have a serious allergy or aversion). 

We recommend indulging in a little of what you absolutely love. Just set a few boundaries with food to keep this copasetic. We recommend:

Again, this is not about perfection! We recommend setting a personal goal to make this year’s nutrition goals better than last year’s. And if today you don’t succeed? Try again tomorrow!

We’d love to hear about your holiday plans for getting nutrition in your body and still feeling you are celebrating the winter season. Let us know what’s going on in the Community. You are always invited.

 

Using eastern medicine and traditions to combat period discomfort

If you have difficult periods, you’ve probably searched high and low for real and lasting relief. We talked with acupuncturist and Chinese Medicine practitioner Adam Burrill about remedies that have proven useful for many women for centuries. Turns out, what we eat can have significant effectsasgood and badason how we feel, particularly during our periods or times of hormonal change. Here’s what Adam had to share.

From Adam Burrill, L.Ac., MSOM:

Many women experience difficult periods in their teens, during stressful times, or as they approach menopause.

Symptoms women experience vary widely but can include cramping, irritability, back/hip soreness, headaches, digestive disturbance, fatigue, general discomfort, breast tenderness, sleeplessness and more.

Don’t despair: These symptoms may be avoidable.

If you go to your doctor to complain about symptoms related to your periods, the first thing your doctor is likely to give you is birth control. The birth control pill, and other birth control that contains hormones (like injectable forms or some IUDs), is likely to change your cycle by dominating the hormonal communication that is going on in your body to signal creation of estrogen, progesterone, and other hormones. The logic here is that your body must be regulating your cycle improperly. Sometimes these extra hormones work to relieve undesirable symptoms; sometimes they don’t.

Seeking relief in Chinese Medicine

Chinese Medicine, of which acupuncture is the most famous component, offers some perspective on the menstrual cycle that may be helpful.* Chinese Medicine was developed over many centuries of scientific observation, but uses a different kind of logic than mainstream medicine does today.

In Chinese Medicine, the menstrual cycle is governed by the blood. The healthy state of your blood produces healthy fertility and menses. Those essential things we sometimes neglect””decent sleep, minimal stress and a proper diet, for example””can affect your blood and lead to worse periods. Some things to avoid: excessive alcohol, sugar, caffeine and tobacco.

The four basic patterns of problem periods

There are four basic patterns we see with difficult periods: The healthy state of your blood (from the Chinese Medicine perspective) can be affected by stagnation of circulation, emotional stagnation, lack of nutrients, and high stress levels.

With circulatory or emotional stagnation, you may experience cramps, back soreness and emotional upset, and you may see menstrual blood that is dark red or brown with clots. For relief, eat more spicy foods with herbs like cumin, coriander, cinnamon, oregano, and turmeric in them and increase the amount of exercise you get.

If you’re lacking nutrients, you may observe menstrual blood that is thin and a flow that lasts only one or two days with cramping, hot flashes, and fatigue during and following menses. For relief, eat lots of vegetables, healthy proteins and fats, get lots of rest, and don’t exercise excessively.

If you’re frequently under a lot of stress, you may experience any of the above. Try to reduce your stress and take all of the advice above. You can also go to an acupuncturist; acupuncture and herbs can smooth out your cycle fairly quickly.

*These are general guidelines and are not meant to diagnose or cure any disease. If you have serious problems, please see a licensed practitioner or your doctor.

Adam Burrill, L.Ac., MSOM, is an acupuncturist at Spring and Autumn Acupuncture in Portland, Oregon. Adam specializes in pain conditions and sports medicine and helps patients with stress, anxiety, depression, women’s health concerns, and neurological disorders.

 

That’s the most common question we hear from women as they come to Gennev for answers and solutions for the perimenopause and post-menopause symptoms they’re experiencing.

“I’m growing chin-hairs, is that normal?”

“I just can’t focus at work anymore. Is that normal, or am I losing my edge?”

“I lash out at my husband and kids for no reason. Am I going crazy?”

“Is it normal to have burning ears and face during a hot flash, along with an increased heart rate at the same time?”

These are a few questions I’ve heard from our Gennev community as either face to face, in email or in the Gennev Facebook community Midlife & Menopause Solutions.

It’s normal to want to know if something is normal when it’s fresh, new and mostly discomforting.

 

 

I’m thrilled to see women putting themselves out there and asking questions.

Most of the time the changes are normal; other times they’re not.

One of my favorite articles published on gennev.com is Menopause education and knowing the edges of “normal.” It’s a story about Ann, a woman who knew something wasn’t normal and she was scared, but all signs pointed to normalcy.

She kept pressing and finally got an answer. When she approached us to tell her story, we knew there had to be other women out there who were asking “is this normal” and not getting the help they needed.

Yesterday I was interviewed by a journalist doing a story on menopause in Hollywood. She asked if I thought that it was “normalizing,” and I said yes.

In the last six months, more articles have been published on menopause in the workplace, the cost of hormone prescriptions, and the social norms of middle-aged women in 2019.

These conversations are chipping away at normalizing women’s reproductive health and the beautiful cycle that is life. Even more, the growing awareness improves women’s understanding of what is normal and what’s not.

Even Gwyneth Paltrow is hot on the topic. Whether you’re a Gwyneth fan or not, the fact that she’s talking about menopause is good for all of us. It raises its awareness. I don’t necessarily agree with all of her approaches, but I appreciate that she’s putting herself out there to share her experience and try to move the needle on how society treats menopause’s place in women’s lives.

So, keep asking if changes in your body are normal. It’s the first step to taking control of your health.

And if you have no one to ask, then inquire with us at Gennev. We’re in the business of getting you the answers that you deserve.

 

 

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Back in May of 2017, we spoke with Dr. Lora Shahine of Pacific NW Fertility about fertility, in vitro fertilization, the stigma of miscarriage, and having hope.

Interview With Lorna Marshall of Pacific NW Fertility

The podcast was so popular, we returned to the clinic to talk with one of Dr. Shahine’s colleagues, Dr. Lorna Marshall, about another fertility preserving option: egg freezing. Once reserved for women about to undergo cancer treatments that would destroy their ovaries, egg freezing has become a popular way for healthy, younger women to delay pregnancy while pursuing a career.

Dr. Marshall is a practicing specialist in Reproductive Endocrinology and Infertility, serving the Seattle community for over 25 years. In this first part of our two-part podcast, Dr. Marshall spoke with us about the history and science behind freezing eggs. We’ve been freezing sperm for ages; why did it take so long to learn to freeze an egg, and what are the risks?

For the answer to that and other questions, listen up:

1:22 as Getting into the egg freezing business

How does one become a reproductive endocrinologist/fertility specialist? For Dr. Marshall, her medical career paralleled the history of IVF, so it must have been destiny, she says. She shares her story of how her interest in fertility medicine grew as the science, ethics, and practice got more and more fascinating.

2:29 as How IVF got interesting

At first, fertility was uninteresting to her, Dr. Marshall says. The success rates were low, there wasn’t much doctors could do to help. Then IVF started to get really interesting”¦

4:42 as The biggest barrier to fertility treatments

Have patients changed over time? Not so much, Dr. Marshall says; they’re still “everyday folks.” But formerly couples came in only after they’d been trying for a very long time. Nowadays, couples are willing to try a more complicated route sooner. The big barrier to fertility treatments hasn’t changed: money.

6:54 as How have fertility patients changed?

In the past, Dr. Marshall says, fertilization specialists dealt almost entirely with couples who were infertile. Now, they have a whole separate clientele of women and couples who are looking for ways to postpone pregnancy.

7:51 as Egg freezing is still a new science: what docs are learning

We were curious to know what a woman who elects for fertility preservation looks like. Being able to elect for egg freezing is very new, Dr. Marshall says, only around since 2012. So we’re still discovering what women might want this option.

9:57 as The history and science of freezing eggs (and other things)

So what makes eggs so darn hard to freeze, compared to an embryo? Dr. Marshall explains how, previously, egg freezing was reserved for women who had received a cancer diagnosis and would likely be infertile after treatment. Such a small audience meant there wasn’t much opportunity to learn, and that slowed advancement of techniques.

13:08 as Is egg freezing “experimental”?

Professional societies considered freezing eggs “experimental” until January 2013, finally lifting the designation because enough successes had been recorded. Four years later, egg freezing is still not advised as an elective procedure, just for cancer patients or for other special circumstances.

14:54 as No regrets for those who didn’t freeze their eggs 20 years ago

For anyone who might feel regret for not having chosen an egg-freezing option when they were younger, Dr. Marshall is quick to reassure them that it would not have been possible. “No regrets,” she says. All those fortunate celebrities getting pregnant at 50 probably aren’t doing it with their own eggs.

 

In part 2, “fertility planning and egg freezing with Dr. Lorna Marshall,” Jill and Dr. Marshall talk more about the women who are electing to freeze their eggs as a way of postponing as but still having the option of as pregnancy and family, using their own eggs. Hear about global corporations offering egg freezing as a “benefit” to female employees and how society’s approach to fertility is changing.

If you’re looking for more information about fertility and options for family planning, you can visit Dr. Marshall and her colleagues at Pacific NW Fertility.

Would you consider freezing your eggs in order to delay pregnancy? Why or why not? We’d love to hear your thoughts; please share in the comments section, email us at info@gennev.com, or let us know on Gennev’s Facebook page or in Midlife & Menopause Solutions, Gennev’s closed Facebook group.

 

Some women find relief from headaches after menopause; some find the headaches are worse and more frequent, especially in the years leading up to menopause. Some women may find themselves having migraines for the first time ever. [Read Kara’s story of migraines, hormones and pregnancy.]

So, can menopause cause headaches? Well, Around 60% of women in perimenopause and menopause report new or increased head pain. That would strongly indicate “yes.”

Why menopause headaches happen (or stop happening)

Estrogen and progesterone drop just before your period starts, so women whose headaches are triggered by hormone withdrawal (who knew that was a thing?) may find head pain intensifies in perimenopause when hormone levels are fluctuating and declining overall. The good news is, hormonal headaches generally decline or stop altogether after menopause. They can also  be caused by high blood pressure, and at times heart palpitations, both of which can onset during menopause.

When to consult a doctor

If your headaches are worse and start to interfere with your life, see a doctor. Yes, changes are normal during this time when everything is changing, but a doc can determine if what you’re experiencing needs medical intervention. Further, a health care professional who specializes in headaches and migraines can help you identify triggers and establish a treatment plan.

If headaches are interfering with your day-to-day life, 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.

Treatment for menopause headaches

The solution may depend on the trigger. Generally, if the reduction in hormones triggers headaches, low-dose birth control pills may provide some relief.

Hormone replacement therapy (HRT) can also help level out hormones during the transition of perimenopause and into menopause, but because triggers and responses are so unique, women should work closely with their doctors to get the treatments right, including dosage and how the treatment is delivered. Also, perimenopause isn’t a time of consistent, dependable decline, so monitoring closely and shifting treatments accordingly will be necessary for many women.

For women with a history of breast cancer or blood clots, HRT may not be the treatment route of choice. In that case, there are several paths that can help.

Identify and banish triggers

Specialists often recommend that those with head pain keep a food and drink journal for several months. This can help identify triggers so they can be eliminated from your diet. (Spoiler alert: coffee, wine, chocolate, and some cheeses are common triggers. We know, bummer.)

Use alternative pain-management strategies

Biofeedback, acupuncture, and relaxation techniques have shown promise in helping people reduce and manage all kinds of pain, including headaches. How long do your menopause headaches last? 

Lifestyle changes

Menopausal head and neck pain can be greatly improved by regular, consistent sleep patterns; exercise can help your body relax and promote better sleep and circulation; water retention may be partly responsible for your head pain, so reducing salt and hydrating are good things to try. Cut out smoking, of course, if you possibly can. I found that better eye care helped me: I needed to move to reading glasses, plus my eyes are dryer now. The constant squinting and strain were making headaches worse and getting the right prescription and some over-the-counter drops helped enormously. And I got a nice big monitor that is easier to see and a better ergonomic fit than looking down at my laptop. See? Lifestyle changes. They actually do help.

CBD

Many women find real relief with CBD oil. While science hasn’t yet determined why CBD helps with pain, there is certainly lots of anecdotal evidence that it does, so you may want to give it a try.

It’s frustrating, we know: headaches may get better, they may get worse. Hormones may help or hurt. Menopause could mean the end of migraines or the beginning. Whatever you experience, there is help. And making good lifestyle changes like getting regular sleep, drinking more water, and exercising in the fresh air certainly won’t hurt you.

We’d Love To Hear About Your Menopause And Headache Stories

We’d love to know if you’ve experienced changes. Even if you’re not perimenopausal, what’s your experience with head pain? Every voice or menopause story adds to the conversation, so please join in in the comments or on Facebook or Twitter.

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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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Weight gain in the menopause transition is one of the most common complaints we hear about at Gennev.

And there’s good reason for concern.

According to an an article published by the North American Menopause Society, “about two-thirds of women ages 40 to 59 and nearly three-quarters of women older than 60 are overweight (body mass index [BMI] greater than 25 kg/m2). On average, midlife women gain 1.5 pounds (0.7 kg) per year.” Menopause weight management is simply tougher.

Why does it matter? Honestly, we think you’re beautiful at any size, but there are health complications that can accompany weight gain, particularly when that weight accumulates around the midsection.

But managing weight as like so many things as is a real challenge in your transition. Fatigue in menopause makes it harder to exercise. Life complications and self-consciousness may keep us from going to the gym. And to make things harder, appetite often ramps up, making healthy eating harder.

For help, we turned to our doctors of physical therapy, Dr. Meagan Peeters-Gebler and Dr. Brianna Droessler-Aschliman. We asked: Diets are pretty universally horrible, it’s pretty hard to exercise the excess weight away as does anything work?

Yes, they said, but it’s a pretty different mindset and approach than most of us are used to when it comes to managing our weight: Practice mindfulness.

Menopause Weight Management: Mindfulness

For the purposes of this conversation, “mindfulness” means paying attention. Not doing things distractedly while thinking of the eight other things you’ve got to do, but instead focusing fully on the moment.

Employing a mindful approach to every aspect of eating takes practice and effort, but the benefits are many.

Meal planning

When health issues interfered with life-as-usual, Meagan and her family got into a routine of planning an entire month’s worth of meals. They map out events, who’s home, who’s gone, etc., then fill in the blocks as an entire month’s worth of dinners, with leftovers for lunches.

And it really works. Seeing the whole month, they’re able to see if their diet is diverse, nutritionally complete, and satisfying. According to Meagan, “We can see we’re getting at least one fish, one turkey, one chicken, one red meat, one vegetarian, one meal out, maybe, and at least one new recipe.”

“When you map it out, it becomes non-negotiable,” Meagan says. “And when you make a plan, eating becomes a mindful choice, not a binging, emotional, blood-sugar-drop, had-a-bad-day-at-work-where-are-the-chocolate-chip-cookies impulse decision. We have all five years’ worth of meals with recipes and shopping lists; now it takes less than 15 minutes to plan for the whole month.”

It took a couple months of taking the time and being really mindful and attentive, but now it’s incredibly efficient, and they’ve reduced cost, waste, and stress. And of course, they’re eating more healthfully because they’re paying attention.

Shopping and meal prep

Brianna and her husband lead busy lives, so food and meals need to fit their lifestyle. Meal prep beforehand helps them control what they eat and also limits stress on hectic mornings.

“If we don’t have lunches prepped, we can tell the difference. We’re just grabbing things out of the refrigerator and hoping it’s good when lunchtime rolls around. But when it’s all laid out in advance, we can see if we have protein, if we have the right combination of veggies, if we’ve remembered to add in some fruit.”

Not being at the mercy of the cafeteria or local fast food offerings makes weight management and nutrition a whole lot easier.

And knowing what you’re going to prepare makes shopping exponentially easier, says Bri. They make a list and stick to it, meaning no impulse buys. They know exactly what to buy and how much, so they don’t spend extra money or buy food that ultimately gets wasted.

Being open to experimenting can also be a way to approach food more mindfully. Meagan says she was upset with her Brussels-sprouts hating mom when she discovered how delicious a sprout roasted with balsamic vinegar and olive oil could be!

While you’re being mindful of what you’re buying, you might also consider where. As we enter spring and summer in the US, farmers’ markets and produce stands fill up with awesome local fruits and veggies, Bri reminds us. Farm-fresh food often retains more nutrients than produce that’s been sitting in warehouses or travelling, so shopping at a market can boost the value of the foods you’re buying.

Eating

Finally, actually consuming food should be an act of mindfulness. I think most of us have experienced that feeling of sitting on the couch with some chips or crackers, only to find, when the show is over, that we’ve eaten the whole bag or tube.

First, be aware of what you’re putting in your mouth, food or liquid. If you have an impulse or habit, you may end up eating or drinking things that aren’t as nutritious. “If you have a soda in your hand, put it down,” Meagan says. “We tend to grab what’s convenient and handy, but give yourself a moment to think about it. Do I really want this sugary soda? That may be all the time you need to make a better choice.”

Tune into your body’s signals: are you really hungry at all? Meagan’s husband keeps an apple on his desk: if he’s hungry, he can eat the apple. If the apple isn’t all that tempting, he knows he’s not really hungry. Maybe you’re thirsty, Meagan says. “A lot of time people think they’re hungry when they’re really thirsty, so get a drink of water first, then decide about food.”

Pay attention. Smell all the gorgeous scents; really take in the rich array of colors; taste every bite in all its complexity. And chew. Like, really chew. The action of chewing your food thoroughly activates processes in the body that break down food better and make it more available to your body as nutrition.

Also, eating more slowly gives your body a chance to signal when it’s had enough. It takes time for satiety signals to get to your brain, Bri reminds us, so slow down. That can be hard if, like Bri, you grew up with siblings and eating fast was the only way to ensure you got your share, she says!

Change

Now that you’re tuned in to what you’re eating, it’s time to make changes. But don’t try to make all the changes at once. Go down a size at Starbucks, from a vente to a grande (grande to vente? Whatever, you get it). Replace one soda a day with a flavored water. Do the apple trick to determine if you’re hungry or if the impulse is coming from somewhere else.

“Don’t get obsessed with perfection,” Bri reminds us. “That just sets you up for failure. If you made a less-healthy decision today, don’t beat yourself up, get over it. You’ll do better tomorrow.”

The biggest change may just be to be aware and present every time you make a decision about eating or drinking. Sometimes you may decide yes to the donut, and that’s fine! But if you take the time to think it through, you’ll likely make healthier choices more often, and you’ll probably feel better about your indulgent choices because you’re making them with the intention of thoroughly enjoying them.

Being mindful could mean making healthier choices, eating less, and enjoying our food more, so what’s not to love? It certainly seems easier than logging food and tracking calories, so start tonight! Notice everything about your evening meal: be wholly there for the preparation and consumption, and notice the sights and smells and sounds and flavors.

We’d love to hear how it went, so let us know in our community forums, on our Facebook page, or in Midlife & Menopause Solutions, our closed Facebook group.

 

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

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

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

What causes the tingling in my hands?

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

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

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

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

Is the tingling sensation dangerous?

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

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

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

What can I do to help with these weird sensations?

As usual, there are lifestyle changes to try first:

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

When should I consult a doctor about paresthesia?

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

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

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

We can help you understand paresthesia

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

We hear this all the time from women dealing with hormonal changes. Women tell us of creeping off to the bathroom at work when they feel a hot flash coming on, or driving to a distant drugstore to get something to relieve vaginal itch, or blaming their exhaustion on their kids rather than admitting to night sweats. It’s just too embarrassing to talk about, so we soldier on alone.

But we’re not alone. Like, really, REALLY not alone: By 2025, there will be 1.1 billion postmenopausal women in the world. One-point-one billion. That’s a massive potential support network, ladies, and that number doesn’t even include younger women and men who are eager to provide support if only someone asks. (hint hint)

Can we talk?

So, ask. Find your support system. Difficult times are always easier with your people in place, but menopause can be an especially important time for women to gather their tribe. Let’s take a look at all the stuff you may be dealing with, shall we?

  1. Empty nesting. “It’s like my house grew,” one woman told us. “Suddenly I had all this empty space. After years of griping at my kids about hogging the couch, all I wanted was someone to share it with.”
  2. Caring for elderly parents. Women are twice as likely as men to become the primary caregiver for an aging parent, usually while holding down a full-time job of their own. As one woman told us recently, “It’s just hard.”
  3. The emotional roller coaster. Many menopausal women report feeling anxious and depressed and having moods that swing more than a 1970s suburb. “My husband keeps trying to help, which is so great of him, but if he doesn’t stop it, there will be blood,” another woman admitted.
  4. Crappy sleep. Pardon our bluntness, but insomnia, night sweats, and increased anxiety can really shave off some of those critical zzzzzzzz’s, leaving us feeling irritable, exhausted, low on patience, and unable to concentrate.
  5. Low libido, painful sex. Reduced estrogen levels causes vaginal skin to thin and lose much of its natural lubrication, making sex painful. Because so many of us are reluctant to talk with our partners about what’s happening, there’s suddenly all kinds of friction (ha ha) interfering with our most important relationship.
  6. Dealing with symptoms at work. Our workplaces are havens of understanding, tolerance, and assistance, right? Well, ours is, but most are problematic for women dealing with hormonal changes. That woman desperately fanning herself with quarterly reports? Nothing to see there.

Seriously, gal, give yourself a break. There’s a reason superheroes team up to conquer evil, so be willing to send up the bat signal when you need help.

The benefits of support

Hot flashes, being caught off-guard by an unexpected period””these can be awkward moments, we agree””but too often women allow fear of embarrassment to isolate them. And that could be exactly the wrong thing to do for our emotional health. Plus, it perpetuates the THOROUGHLY OUTDATED IDEA that women should be embarrassed about their bodies.

A strong social network can act as a buffer between you and the more detrimental effects of depression and anxiety. Friends with wine and chocolate may not solve everything, but they can help. And sometimes a little boost on a bad day is all you need.

However, a mood boost isn’t all you get from your Partners in Perimenopause:

Information. This is a biggie. For example, did you know about vaginal atrophy? Yes, that’s a thing that happens, but using a specially formulated lubricant can delay or avoid it. Your friends probably didn’t know about it either or figured painful sex was just an unavoidable consequence of aging. How popular will you be if you help your best buds get their sex lives back?

Emotional support. Knock back the evil twins of depression and anxiety by talking through what’s happening. When we talk about what’s stressing us out, we react better and stay calmer, which can lead to clearer thinking.

Overall health benefits. Friends keep us from dying sooner. Yep. Having close friends may help us ward off that first heart attack. According to HealthDay, good friends are a helpful antidote to heart issues, diabetes, high blood pressure, and depression, and they can exert positive influence on us when it comes to lifestyle choices like exercise, nutrition, and smoking. One caveat: poorly chosen friends can make us sicker, so stick to your positive peeps.

Need a network?

While nothing beats an old-fashioned face-to-face complete with wine and brownies, online networks can provide satisfying social support. We’re building our community here at Gennev, so join us by joining the conversation: leave a comment on our blogs and engage with us on Twitter, Facebook, and Instagram. You can also find support via groups like the Red Hot Mamas. There’s no reason to go it alone. With quite literally millions of women to choose from, you can find that simpatico someone to make menopause healthier and easier!

Feeling alone in your menopause journey? Work with a Menopause Health Coach. Learn more.

 

If you’re gaining weight and considering doing a detox for your body, you might also want to consider doing one on your house. Hint: for once, it might not (just) be menopause that’s to blame.

Certain chemicals in your home, work, school, and other environments could be contributing to your weight gain. These chemicals, called obesogens, are endocrine disrupters, meaning they can interfere with hormones and may cause a range of health effects, including infertility and obesity.

Unfortunately, obesogens can be found in quite a few common household products, including, says the National Institutes of Health, “plastic bottles, metal food cans, detergents, flame retardants, food, toys, cosmetics, and pesticides.”

How do obesogens lead to obesity?

According to Dr. Patricia Salber, some obesogens can “disrupt the function of our hormones and others alter our gut biome, causing an imbalance of good and bad bacteria,” says Patricia Salber, MD, author of the blog The Doctor Weighs In.

(speaking of hormone disruption, read our piece on estrogen dominance with Integrative Women’s Health consultant Nicole Negron)

The end result? Research is still being done, but evidence points to slowed metabolism, lower available testosterone (which is a key fat-burner), difficulty utilizing stored fat for energy, increased fat deposition, and changing metabolic set points (your body’s ideal weight). Obesogens not only increase stored fat, they may then use that stored fat to attract and retain even more obesogens as well as other pollutant chemicals.

Even worse? You can pass it on to your kids.

How do I prevent contact with obesogens?

This is a tough one: the chemicals that are likely culprits are in a lot of common objects we interact with every day, which could mean the spring cleaning to end all spring cleanings.

Some suggestions for reducing obesogens in your daily life:

(one great way to eat better is to shop the bulk aisle at your grocery store)

Protecting yourself and your family from environmental toxins might seem like an overwhelming, impossible task. But this isn’t one of those times when perfection RIGHT NOW is the goal as what’s important is to reduce, replace, improve every day and with every shopping decision. Change one thing at a time: get rid of your old non-stick skillet and buy a satisfyingly solid cast-iron one, for example. Immediately stop heating food in your plastic containers (or putting leftovers in them while the food is still hot), and as they age out, replace them with glass.

If you have information or a story to share on endocrine disruption, obesogens, or doing a detox on your home, we’d love to hear about it. Tell us your experience in the comments below, or on Gennev’s Facebook page or Midlife & Menopause Solutions, our closed Facebook group.