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One part of your body that probably isn’t slowing down as you approach menopause is your bladder. You may be noticing an increase in the number of times you have to pee each day, and many of those trips to the bathroom may be pretty urgent. Unfortunately, overactive bladder and urinary incontinence increase as you get older. According to new research published in Menopause, the journal of The North American Menopause Society (NAMS), about one in five women ages 50 to 54 experience these unpleasant conditions. The study included more than 12,000 women, ages 27 to 82.

An overactive bladder generally refers to an urgent and frequent need to urinate. When you experience urine leakage before you can get to the bathroom, that is urge incontinence. The more common type of incontinence is stress incontinence which occurs due to physical pressure. It’s when you leak a little (or a lot) of urine when you laugh, sneeze, or cough, or when you’re exercising or having sex.

What causes bladder problems in midlife and menopause?

Estrogen affects just about every system in your body, including your urinary system. With less estrogen, your bladder that holds urine and your urethra, the tube that carries urine out of your body, weaken, which affects your ability to control your urinary function. Your bladder also loses volume and elasticity as you age which can contribute to problems.

Other contributors to bladder problems may include:

How to curb the urge and stop leaks

Since bladder problems can be embarrassing, impact your lifestyle, and worsen with age, the sooner you take action the more relaxed and happier you’ll be. Here are six ways to minimize bathroom visits and leakage.

Drink up. It may seem counterintuitive, but your urinary system””along with the rest of your body””functions best when it’s well hydrated. Restricting fluids cause urine to become very concentrated, which irritates the bladder. It also conditions your bladder to hold smaller amounts of urine, meaning more potty breaks throughout the day. Instead, aim to drink about half of your body weight in ounces a day. If you’re not getting enough fluids, gradually increase the amount you’re drinking by sipping small quantities throughout the day. Dehydration can worsen other menopause symptoms, too, so as you rehydrate you may notice other improvements. If you’re drinking excessive amounts of fluid, you may need to cut back on your intake.

Exercise your pelvic floor. Your pelvic floor is a sling of muscles that stretch from your pubic bone to your tail bone and out to the sides to support your bladder, intestines, and uterus. These muscles are responsible for controlling urination, but hormone changes during menopause can weaken them. Other contributing factors include childbirth, surgery, persistent coughing, and chronic constipation. To strengthen your pelvic floor muscles and regain more control of your bladder, perform Kegel exercises by contracting and releasing the muscles around your vagina and anus. Imagine that you’re trying to stop the flow of urine or trying to avoid passing gas. Aim to do three sets of 10 Kegels daily. If you’re unsure if you’re doing Kegels right, a physical therapist specializing in pelvic health can help. There are also devices like elvie kegels that provide feedback to assist you in engaging the correct muscles in the right way.

Avoid diuretics. Caffeinated beverages like coffee, tea, and soda act like diuretics, increasing urine production, so you must pee more frequently. Caffeine also irritates the bladder, which results in contractions that will send you to the bathroom, typically within five to 45 minutes of consuming caffeinated beverages. Cut back or eliminate these beverages from your diet.

Watch out for other bladder irritants. In addition to caffeine, other beverages and foods that can aggravate urinary problems include alcohol, carbonated drinks, artificial sweeteners, citrus, tomatoes, tomato-based dishes, and spicy foods. Try eliminating these irritants and see if your symptoms improve. Not all foods affect everyone, so you can try reintroducing foods one at a time to see which ones affect you the most.

Get more fiber. Too little fiber in your diet can cause constipation, which puts more pressure on your bladder. Aim to get about 25 grams of fiber a day by eating more vegetables, beans, and fruits. Some good sources include oatmeal, oat cereals, barley, beans, nuts, lentils, peas, apples, blueberries, oranges, Brussel sprouts, and sweet potatoes. Fiber also helps by filling you up with fewer calories to make it easier to keep your weight under control.

Schedule bathroom visits. Start by going every two hours whether or not you have to go. This regularity can help prevent sudden urges. Once you see improvement, gradually increase the amount of time between bathroom visits. This will retrain your bladder to hold more urine.

When to see a doctor about overactive bladder concerns

If frequent urination or leaks are interrupting your life, talk to your doctor. There are medications, hormones, biofeedback, devices, and as a last resort, surgery that can help. Physical therapists who specialize in pelvic floor issues can help you to strengthen pelvic floor muscles and retrain your bladder.

If you’re taking medications like antidepressants or have other health problems like diabetes, your doctor can help determine if any of these factors are contributing to your bladder issues.

You’ll also want to see a doctor if you have any of these symptoms:

It could be the sign of an infection or something more serious.

We can help you manage overactive bladder and incontinence

 

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. 

 

When Team Gennev went looking for the right face to put on our website, we had a good idea what we were looking for: a face that showed the strength, resilience, beauty, and energy of a woman in midlife and menopause.

It can be hard to find images of mature women doing anything besides fanning themselves and looking annoyed.

Happily, we finally found lots of incredible choices on the Ageist website: active women over 50 living their best lives, overcoming challenges, and full of the postmenopausal “zest” Margaret Mead was talking about.

We went a little crazy with the credit card, purchasing the rights to use these wonderful images of real women. 

As Ageist founder David Stewart said in his podcast with Gennev’s Jill Angelo, we just don’t see ourselves in the typical, commercial images of people our age. So when you come across a treasure trove of representative images, you take advantage.

Podcast with Aliza Sherman

One of the images we loved was that of Aliza Sherman “” we loved it so much, she graces Gennev’s home page with her wide-open smile. You can just feel the hum of energy and life flowing through her. 

Not long ago, @AlizaSherman tweeted, “Yes, that’s me. Apparently I’m the happy face of menopause.” Team Gennev had been wanting to reach out and ask her to do a podcast; this was the nudge we needed. What follows is that conversation.

 

We know there are more “Happy Faces of Menopause” out there “” maybe even your face! Share it with us on our Instagram, and tag @MyGennev and #HappyFaceOfMenopause!

We’d love to know how your menopause is going! Join us in the Gennev Community forums. 

Getting out of bed can get tougher as we get older, and not just because our “to-do” the list is starting to look like a phone book. For the 27 million Americans with osteoarthritis and the 1.3 million with rheumatoid arthritis, getting out of bed can be an exercise in pain. Menopause joint pain fatigue and arthritis and are a real thing for many women, but there are some things that can be done.

Both rheumatoid arthritis (RA) and (OA) can develop or worsen in menopause, indicating that hormone levels play a role. What that role is exactly isn’t yet known as one theory is that estrogen may help reduce perception of pain. Whether or not menopause can actually cause RA or OA is still a matter of debate.

Because the cause(s) of arthritis and any correlation with menopause are still undetermined, there isn’t a cure, and treatment options are limited. However, this is one of those times when the choices we make can have a very big impact on our quality of life. We took the question of arthritis to our doctors of physical therapy, Meagan and Brianna.

I just got a diagnosis of arthritis. Is it time to upgrade my couch?

One of the biggest issues in managing arthritis isn’t the pain, our PTs tell us, it’s the notion that a diagnosis of arthritis means you need to slow down or stop all activity to preserve your joints from further damage.

Nope, says Bri. “Motion is lotion. Even if you have menopause arthritis symptoms, sitting still, not moving, is worse for your body than activity. People who get a diagnosis of arthritis or degenerative disc disease often fear that moving will make things worse. But activity and exercise that keep you stretching and moving are really important for maintaining flexibility and strength.”

But isn’t the arthritis pain telling me to stop?

There isn’t actually a correlation between the severity of the disease and the severity of pain, says Meagan. Someone with only mild degeneration can feel a lot of pain, whereas someone with bone-on-bone arthritis may not feel much at all; it depends on the individual. What that means to you is that even if it hurts, you’re probably not doing additional damage as and you may be doing some real good.

OK, so how do I exercise with arthritis in menopause?

A diagnosis of arthritis is scary, so a visit to a physical therapist might be your best next step. When fear of pain or doing damage means we start limiting ourselves, PTs can help us understand our true limitations and how to exercise safely.

Once you have the diagnosis, it’s time to make some good choices about managing the condition. A PT can help you”¦

Determine the right activity and level of activity. Arthritis presents differently in different people, Bri says, so your choice of activity depends on what works for you. For some, continuing with or even increasing their current activity is fine. For others, switching to non-weight-bearing such as pool or bicycle might be more comfortable.

Learn how to strengthen and stabilize joints. “The more stability a joint has, the less “˜slop and play’ there is in the system,” Meagan says. “That looseness and instability is what could pinch the meniscus in the knee, for example, or the cartilage, and further contribute to tissue break down. If you’ve got good stability and co-contraction when the joint is moving, you won’t have the wiggles and dings that end up causing additional damage. We can help you learn to build the supporting muscle around the joint that provide the stability and flexibility that allow the joint to function.”

Evaluate your true range of motion. “Seeing a PT for a formal evaluation is helpful,” says Meagan, “because a fearful person may start to restrict their range of motion. If the joint should have 90 degrees of range, but you limit that motion to just the middle 45 degrees, you’re overusing that portion of the joint surface. You need to share the load over the entire joint surface, the way it was designed. Wearing away at a portion of the joint can cause more problems over time.” PTs can help you understand not only the restriction you’re dealing with but also how you can begin extending that range safely.

Determine the true cause of pain. According to Bri, a PT can help determine if the pain you’re feeling is truly from the joint itself, or if it’s “referred” from somewhere else. Is it a muscle restriction or tight hip flexor? Or is it maybe a trigger point in a nearby muscle or a pinched nerve in your back? Identifying other sources of pain can be really helpful in determining a treatment plan.

Reduce pain. Ever heard of the “Gate Control Theory” of pain? It goes like this, Meagan says: the brain can really only accept one signal at a time, traveling up the peripheral nervous system from the limbs. Once a signal is received, it temporarily shuts the brain off from getting other messages, effectively “closing the gate.” Pain signals as while it may not seem like it when you stub your toe as travel relatively slowly. So if you can get another signal there first, it can shut the gate to pain, reducing our sensation of hurt. A PT can teach you ways to “wiggle” your joints to both shut the gate to pain but also to spread synovial fluid and lubricate sore joints.

What else can I do to manage my arthritis? Does post-menopausal arthritis go away?

Arthritis does seem to run in families. And it disproportionally affects post-menopausal women. Given that, it’s understandable that many women feel they’re likely doomed to decades of increasing pain and decreasing functionality. 

However, say our PTs, there are so many factors that are within your control, that a diagnosis of arthritis doesn’t have to signal the end of your active life.

Stop smoking. Smoking makes arthritis worse. It may accelerate the destruction of cartilage or impede its repair. It reduces the effectiveness of treatments, complicates surgery, and increases mortality risk. If you can stop, do.

Maintain a healthy body weight. Smoking and BMI are tough topics for our PTs to broach with their patients, they tell us, but “I wouldn’t be doing my job well if I didn’t bring it up,” says Meagan. Bodyweight, like smoking, takes a toll on joints. Intermittent fasting during menopause and” losing even one pound can take four or five pounds of pressure off your knees with every step,” Meagan says. “That’s worth celebrating!”

How to keep arthritis from getting worse

Try topical remedies. Arnica, Biofreeze, even just using lotion for arthritis to touch and massage the painful area can help desensitize you to the pain, the PTs tell us. 

Apply heat. Warm water soaks, Epsom salt baths, dipping painful fingers in warm paraffin wax as heat really helps lubricate the joints. “Think of putting maple syrup in the microwave,” Meagan says. “It gets nice and thin and runny and it covers more of your waffle. The same is true of synovial fluid and joints. You want it to coat the whole joint surface so it can lubricate the joint better.”

Stretch and move. “People really overlook the importance of stretching and moving,” says Bri. “If you’ve been on your computer for a while, take five minutes, do some forearm stretching, maybe find a quiet corner and do some foam rolling of hips and shoulders. If your fingers hurt, grab a couple of rubber bands, put them around your fingers, and open and close your hands. Get a soft ball to squeeze. These help build up strength and keep the joints in motion.”

Strengthen your core. This may seem like an odd remedy for pain in the wrist or shoulders or hands, but the stronger your core is, the less work your appendages have to do. “It’s that slop factor again,” Meagan tells us. “If your hips and abdomen and pelvis and lower back are strong, your knees and ankles don’t have to work as hard to correct for the weakness in the chain.” Although somewhat counterintuitive, a large part of the pain caused by a weak core is ultimately felt through pain in the knees for women in menopause.

Get good shock absorbers. Want to keep running? Get good shoes and/or inserts. The right shoes can stabilize and cushion, meaning less shock traveling up from the impact with the road. For cyclists, good gloves with the right padding can minimize impacts on your hands and up the chain from there.

Leverage the power of hydration and diet. It’s more effective than you might think, Bri tells us, you have to avoid a lot of foods in menopause as well as eat and drink the right things. Drink lots of water. Eat turmeric and other vitamins for menopause symptoms. Boost intake of anti-inflammatories and Omega-3s for women.

A diagnosis of arthritis isn’t the end of your active life; for most of us, it’s livable and manageable. “Too many people let a diagnosis of arthritis be an excuse to stop being active,” says Meagan, “but there are ways to have some control over the pain and the progression of the disease. A positive mindset and the decision not to let it victimize you are really powerful tools. Use them.”

Brianna

Meagan Peeters-Gebler, DPT

Meagan

Are you dealing with a diagnosis of arthritis? What are you doing to manage it? Please share what you’re doing and how well it’s working! Leave a comment below, on our Facebook page, or in our private Facebook group Midlife & Menopause Solutions.

 

On March 8, team Gennev was on hand for “Be Bold: Stand Up for Change,” an event to celebrate International Women’s Day.

The Seattle event was spectacular as starting with the great food by That Brown Girl Cooks, on to the “Bold Women” history lesson from Dr. Devon Atchison, to the insightful panel discussion, through the breathtaking, heartbreaking snippet from the documentary film Girl Rising, and closing with the gorgeous music and lyrics of Star Anna. Hundreds of women attended, and there were many tears, laughs, and pledges to carry the momentum forward.

But that’s the question: how do we keep our enthusiasm from folding up along with the chairs and tables at Town Hall? It’s great to attend events like these, but it’s even greater if we can take that energy forward to make real and lasting change for women, their families, and communities all over the world.

Fortunately, the organizers of the Seattle event, Kate Isler and Nickie Smith, were already way ahead of me.

“How do I re-create the spirit and passion of
International Women’s Day, every day?”

Based on recommendations from the United Nations, here are Kate and Nickie’s suggestions for keeping the momentum of International Women’s Day going:

  1. Forge opportunities for women. There are lots of women-owned, women-led companies out there. Find some. They’re in your neighborhood. Ask your friends; start small but start looking for them, and you’ll be pleasantly surprised by what you find. (Shannon: I wasn’t able to locate an app or website that tells you which businesses in your area are woman-owned or woman-led, but there may be one. If you know, please share in the comments!)
  2. Challenge bias and inequality. Gender inequality is often so “normal” that it’s nearly invisible until someone points it out. Be that someone. If you see an all-male panel, challenge it; offer to occupy a seat, if appropriate, or help the organizers locate some female experts. Monitor the pay gap, and if you’re responsible for the pay of others, don’t help propagate it. Challenge stereotypes as and by this, we mean all stereotypes, including the “inept father” as well as the “ditzy blonde female.” Support inclusive leadership. Call it out when you see it and reward those who are truly making an effort. Raising awareness as in your community, among family, with friends, every opportunity you get as is key.
  3. Campaign against violence. Educate young people on how to have positive, supportive, equal relationships. There’s a lot of female-victim blaming and male-perpetrator excusing behavior out there: don’t engage in it or let it go unchallenged. Report violence if you witness it. Support community groups that help counteract abuse.
  4. Champion women’s education. Donate to an organization that educates girls globally, and be a voice for your local schools. Help launch or fund a scholarship that provides educational funds to women or girls. Celebrate women’s accomplishments by talking about them on social media and with friends.

Finally, be an advocate for women in your daily life. Mentor a younger woman or seek out a mentor to help you grow. Connect women who can help one another. Gather women and the men who support them to set goals and find or carve out opportunities for women in your local community.

And take time to celebrate a very important woman in your life who tends to go unappreciated: you.

 

Life is nothing if not the opportunity to continuously learn about, well, anything you’re interested in, especially yourself. In our ongoing quest to help answer questions around the hormonal journey, we thought it would be fun to test your menopause knowledge. A fun test? Absolutely, because this one provides helpful clarification around some of the common questions you might have. And, afterall, knowledge is power.

Get ready. Get set. Let’s take the Gennev team’s 10 Question Menopause Quiz!

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

The 10 Question Quiz For Menopause

  1. Should you continue to use birth control even if the frequency of your periods decreases?
  2. Does the arrival of perimenopause mean no more PMS?
  3. What’s the average age for menopause to begin?
  4. Could smoking bring menopause on sooner? 
  5. Is it true that soy products may help alleviate some menopause symptoms?
  6. Are there any mammals that experience menopause?
  7. Is there a test that will confirm the onset of perimenopause?
  8. “Manopause.” Does it exist?
  9. Are there natural medicinal alternatives that may help with perimenopause and menopausal symptoms?
  10. Will menopause spell the end of my sex life?

Answers

  1. True! Until you’ve gone a full year with no periods (which is the definition of “menopause”), you may still be fertile, so continue using birth control because you may still get pregnant until your one-year meno-versary (and yes, we just made that term up). Also, you should probably check in with your doctor if your periods are changing in any way.*
  2. Wouldn’t that be awesome? But it’s false. The onset of perimenopause may actually make PMS symptoms worse for a while. Irregular ovulation, fluctuating hormones–even perhaps our lessening ability to deal with PMS because of perimenopausal symptoms–all contribute to this fact. Talk to your doctor* about treatments that can help relieve some of the symptoms of PMS.
  3. The average age of menopause is 51 for women in the US. If you chose 42, that’s probably because it’s the answer to life, the universe, and everything. It’s just not the answer to this question. It is important to note, though, that this is just an average. We’re all individuals, and our hormonal journeys will be unique to us.
  4. Smoking can cause menopause to start as much as two years sooner. While two extra period-free years may sound like a bonus, it’s important to remember that estrogen protects us from many health concerns. Two extra years of no periods can also mean two years of increased bone loss and increased risk of heart disease, Alzheimer’s, diabetes, and some kinds of cancer.
  5. Soy lovers rejoice: It’s true! Certain plants such as soy contain phytoestrogens which can mimic some of the behavior of women’s natural estrogen. Eating tofu, edamame, miso, and tempeh may help reduce hot flashes and other menopausal symptoms. However, there are potential drawbacks to over-consumption of soy. Soy can lead to a possible higher risk of breast cancer, so, as always, talk to your doctor.*
  6. Orcas also experience menopause, and we think the ocean sounds like the perfect place to be during a hot flash, frankly. Scientists theorize one reason orcas and human women cease reproduction relatively early in their lives is because the community benefits more from their wisdom than their reproduction. We think society can benefit from women’s wisdom any time in their lives. Probably pods, too.
  7. While most women assume menopause is the reason for their symptoms and don’t get a formal diagnosis, it is possible to determine onset of menopause by taking a test. A blood test can determine if FSH””the follicle stimulating hormone””is at menopausal levels. Women with a history of thyroid issues may want to be tested to be sure the issues they’re experiencing are menopause or perimenopause and not due to thyroid malfunction.
  8. “Manopause” (OK, it’s actually “andropause” but come on, “manopause” is much funnier) is actually a decrease in the male sexual hormone testosterone. Defined as “a syndrome associated with a decrease in sexual satisfaction or a decline in a feeling of general well-being with low levels of testosterone in older men,” this hormonal decline happens much more gradually than the drop off in estrogen in women, and therefore symptoms are usually less dramatic. So yes, it’s true that men experience hormonal changes, too–though we’re not willing to go so far as to say their experience is on par with what a woman goes through in menopause.
  9. Very true! Many women report great success in managing a variety of menopausal symptoms through the use of natural medicine. You may lower menopause symptoms through acupuncture, herbal supplements, and meditation. And it’s entirely possible that one of the above or many of the options not mentioned will help you. As always, though, check with your doctor before exploring any options outside of what you’re currently using to manage your perimenopausal or menopausal symptoms.*
  10. False, though you’re going to have to work a bit harder to keep sex fun, easy, and something you’re just as interested in as you were before menopause. Don’t settle for a sexless marriage in menopause. Changes in hormones can make for painful sex, so you’ll be investigating various lubes, sex toys (we recommend you try the Lionness Vibrator), and such to see what helps. Also, your desire for sex may wane, so more homework may be required to identify erotic options that stimulate both your mind and your body. Honestly, though, can tht even be called homework? We think not.

How did you do?

8 as 10 correct: You are a Hot Flash! (in a good way)

Menopause holds few mysteries for you. Go forth and spread your wisdom to the uneducated masses. You probably give menopausal colleagues tiny fans for their desks and bring your special, hot-flash-relieving soy-slaw to every office picnic. You are adored. Bask in your awesomeness.

4 – 7 correct: Congratulations, Menomaven!

Your knowledge of menopause, while not perfect, exceeds most folks’, and for that you should be proud. We’re guessing what you don’t know, you’re always willing to learn and share, and you are probably the office go-to for resources. You don’t shy away from hormone conversations and can say the word “vaginal” in public. Celebrate your greatness.

1 – 3 correct: So, just FYI, “menarche” is not the queen of England.

(It’s actually the onset of periods.) So, you’ve got a few gaps. Who doesn’t? Having the facts on menopause and women’s hormonal journeys generally can increase understanding, empathy, and all manner of good things. You’re here on this blog, taking this quiz, so we can only believe you know that and are bumping up your meno-smarts as we speak. And for that, we thank you.

*It is not Gennev’s intention to provide specific medical advice, but rather to provide users with information to better understand their health and their diagnosed disorders. Specific medical advice will not be provided, and Gennev urges you to consult with a qualified physician for diagnosis and for answers to your personal questions.

Looking to learn more from your peers? We’d love to hear about your experience, so please share in our  community forums, on our Facebook page, or in Midlife & Menopause Solutions, our closed Facebook group

Have you taken our menopause assessment? Join over 100,000 women to learn more about your symptoms and where you are in the menopause journey.

Interested in finding a doctor who specializes in menopause? Didn’t even know they existed? Read our article on not only how to find the best menopause specialist near you.

“I want to go home!” 

“Dad, we are home.”

“I want to go home. I want to go home.”

Being the caregiver for a parent or relative with Alzheimer’s disease (AD) is an emotional rollercoaster with more downs than ups. 

There’s the sadness that comes with watching the smart and funny person you grew up idolizing struggle to make a sandwich. There’s the frustration of never getting a break and knowing it’s only going to get worse. There’s the guilt of wanting to just put them into a home and take a vacation. 

And there’s the fear that your children will one day need to provide the same service for you. 

For many women, a parent’s AD diagnosis coincides with the onset of menopause, adding another layer of stress and concern to an already emotional situation. 

And menopause itself can be a risk for the disease (more on that below in the Alzheimer’s-estrogen connection).

What is Alzheimer’s disease?

If you have a loved one among the 5.8 million Americans living with Alzheimer’s disease, you know that the disease is devastating for both patient and family. By 2050, the number of people with AD is expected to more than double. 

AD is a progressive, degenerative brain disease that affects memory, thinking, and the ability to perform basic tasks. Over time, plaques, protein build-up, and inflammation in the AD patient’s brain destroy the way the signals (called neurotransmitters) move across neurons. Neurons are the cells responsible for memories, thoughts, and emotions. 

There are two forms of AD: early-onset, where symptoms first appear in patients’ 30s to 60s, and the far more common late-onset variety, with symptoms first manifesting in people in their 60s and older.

AD has three stages. In the early (mild) stage, patients display some memory challenges. They may forget something that they just read, misplace an important document, or struggle to remember someone’s name, but more or less can function independently.

In the moderate AD stage, the longest of the three, patients begin to forget more and more significant events in their lives; how to do everyday tasks, where they went to high school, where they are, or what day it is. And, for the most part, can still carry on conversations. Their personality and behavior change: they grow moody, suspicious, and easily confused, and may act in unexpected ways. They often wander and become lost.

In the final stage of AD, patients need around-the-clock care as they lose all understanding of their surroundings, ability to communicate, and, eventually, control over physical functions like walking, sitting, or swallowing, ultimately leading to death.

While the terms “Alzheimer’s” and “dementia” are often used synonymously (and AD is the most common form of dementia), dementia covers any irreversible decline in memory or cognitive function. Dementia is diagnosed after a patient demonstrates two or more areas of cognitive impairment, including disorientation, disorganization, language decline, and memory loss. 

(While we’re on the topic, “senile” is often used pejoratively to describe cognitive decline but is not a medical diagnosis.)

Historically there has been no way to diagnose AD as a patient’s specific form of dementia, beyond a post-mortem autopsy, but amyloid PET scans now offer promise in this area.

The Alzheimer’s and estrogen connection

Age is the primary risk factor for Alzheimer’s, but women develop the disease at twice the rate of men, and it’s not because we live longer (even though we do). Black women have an even higher incidence: twice the rate of white women.

Neuroscientist Dr. Lisa Mosconi (on our advisory board) wanted to know why. 

Dr. Mosconi is the director of the Weill Cornell Women’s Brain Initiative (WBI) and has devoted her career to studying AD after watching women in her family suffer from the disease.

By scanning women’s brains, she’s found a possible connection between the onset of Alzheimer’s and the onset of menopause. Our own CEO Jill Angelo participated in the study. 

Estrogen protects the body against aging and seems to protect the brain against the plaques that lead to Alzheimer’s. 

Dr. Mosconi’s brain scans show Alzheimer’s-related changes in women’s brains may happen between ages 40 and 65: earlier than in men, before symptoms become apparent, and right around the start of menopause. 

As Dr. Mosconi told us in a 2018 interview, “In straight talk: menopause causes metabolic changes in the brain that seem to increase the risk of Alzheimer’s disease.”

So, if you feel like your brain is changing as you go through menopause, it’s not all in your head: it really is.

But don’t panic: plaques in your brain don’t mean you will definitely get AD, but it does mean that there is something there that may cause it. 

How do I reduce my risk?

Early-onset AD is genetic, but only 1% of AD cases are directly linked to genes. Late-onset AD is caused by some combination of genes, environment, lifestyle, and medical factors. In fact, one out of every three cases of AD could be prevented by addressing non-genetic factors.

While not an exhaustive list, the following are some of the biggest ways to reduce your risk. 

 

What about Hormone Replacement Therapy (HRT)? 

Estrogen replacement therapy may help protect against AD, but also may be linked to reproductive cancers. Dr. Mosconi concludes that more research needs to be done into the source of the hormones, the correct dosage, and breast and ovarian cancer risk factors for each individual entering menopause. Read: our stance on HRT.

If stress is an Alzheimer’s risk, what is caregiving doing to my menopausal brain?

Taking care of a loved one with a life-altering disease is stressful, no way around it. Add hot flashes, fluctuating hormones, and a changing body to the mix and”¦ yowza. 

Make caregiving easier on yourself. It’s never going to be easy, but there is hope. Learn how to prepare your body for the physical requirements of caring for another person with limited control of their own movements. Figure out how the person you are caring for can help you. They may not be able to go to the supermarket, but can they order groceries online? 

Read: Helping caregivers take care of themselves.

Create a welcoming environment for your loved one when they move into your home. The more comfortable they feel, the better you will feel. Read: Preparing your home for a parent with dementia.

Practice self-care. You need to take care of yourself as well as your loved one. Talk to your doctor or a counselor, find a community of women in similar situations. Don’t be afraid to ask for help. In the words of Twin Peaks’ Agent Dale Cooper, “Every day, once a day, give yourself a present:” do one small thing for yourself the first thing in the morning. Read: Self-care for caregivers in menopause.

Burnout is real, but you’re not in this alone. We’d love to hear more about how you and your family are managing, so please feel free to join and share with the Gennev community.

 

I think we can safely say that 2020 has been an above-average year for just about everyone “” in terms of stress, anyway.

For women dealing with perimenopause and menopause symptoms on top of everything else, the stress can seem unmanageable. And because 2020 has been harder on women, it’s no surprise many women are looking for relief from stress.

One relatively new avenue for many is CBD, the non-hallucinogenic compound found in hemp. While research is still underway, many women have found CBD helps relieve stress and joint pain and promote sleep.

Interview with Aimée Shunney, ND about CBD

In this conversation, Gennev Director of Health Coaching Stasi Kasianchuk talks with naturopathic doctor Aimée Shunney about the potential of CBD and how to choose a CBD supplement that’s high-quality, safe, and contains what it claims on the label.

Take a listen, then check out Gennev’s high-quality CBD supplements, tincture, and Sleep System. 

 

Have you tried CBD for sleep, or are you considering it? What was the result, or what concerns do you have? We’d love to hear your thoughts, so please share in the Gennev Community forums!

While it may not be menopause-related, viruses are certainly a women’s health issue! And with all the concern around the coronavirus outbreak, we wanted to be sure we addressed it with you. 

Unless you’ve been in a very deep cave or lengthy Netflix binge, you’ve likely heard about the coronavirus. There’s been a lot of very scary coverage of the illness, but is it really worth so much intense focus and concern?

We talked with our Chief Medical Officer Dr. Rebecca Dunsmoor-Su, who, in addition to being an OB/GYN, is also an epidemiologist (epidemiology is the study of diseases in given populations). Here’s what she told us.

What is the coronavirus?

Says Dr. Dunsmoor-Su: The coronavirus is basically just a cold virus. There are lots of coronaviruses, actually; “corona” just describes the shape and format of the virus. We’ve known about multiple coronaviruses for a long time; the most recent version is known as 2019-nCoV.

The concern, according to Dr. Dunsmoor-Su, comes with the viruses that jump from animal to human. When we haven’t seen one before, she says, it raises some concerns because we haven’t had a chance to study it and we don’t know much about it.

“We saw the same panic with the SARS and MERS viruses, when they made the jump from animals to humans. These are all just coronaviruses. And the panic around SARS and MERS turned out to be largely unwarranted. There wasn’t the global pandemic some of the more sensational news outlets were speculating about, and it’s very likely this coronavirus will be the same.”

We asked her where the virus came from. In terms of this one, she tells us, “It probably jumped from animal to human in China, where there’s more active, public trading of live animals than we generally see in the west. We’re not sure yet what animal the virus came from. It’s been speculated that the origin may be bats or pangolins, but we don’t know that for sure.”

Don’t live with fear about physical symptoms: talk to one of Gennev’s telemedicine doctors and get back your peace of mind. 

Should we be concerned about coronavirus?

According to Dr. Dunsmoor-Su: No. This coronavirus is highly infectious because it spreads easily. However, it is what is called a “droplet precautions” illness because it can only spread via droplets of spit or mucus from infected people coughing and sneezing. Droplets from the cough land on a surface which you then touch, picking up the virus, and infect yourself by touching your face or eating before you wash your hands. It’s not aerosolized, so you likely can’t be infected from someone breathing on you.

So”¦.as long as you wash your hands frequently and don’t touch your eyes, nose, or mouth, you can likely avoid getting sick.

Not only is it largely preventable with ordinary precautions, there’s not much opportunity to be exposed, outside a specific region in China. The coronavirus hasn’t been seen much in the US as 3 cases initially, and as of February 11, that number has grown to 13.

But a lot of people are sick

True. But most of them have very mild cases. As of February 11, in China, the numbers are 42,700+ cases and just over 1000 deaths. According to Dr. Dunsmoor-Su, those deaths are largely among people who are elderly, medically fragile, immunocompromised patients. For most people, this is a cold that comes with runny nose, maybe a fever, a cough, etc. The reason some die is because the virus turns into a viral pneumonia in medically fragile people, and viral pneumonia is very hard to treat.

What should I do to protect myself?

First, don’t panic. And don’t let sensational headlines urge you into taking unreasonable measures.

For example, don’t take Tamiflu as that won’t help you avoid contracting the illness.

In truth, says Dr. Dunsmoor-Su, the likelihood of coronavirus becoming a widespread pandemic in the US is very small; it’s being monitored, we know when people come in from that region of China, so we can track them. Also the regions where it is an epidemic are being isolated to keep the virus from spreading.

However, for those who are at risk, if you believe you have been exposed, go see your doctor. There is a test that can detect coronavirus, so ask to be tested for it.

If you have it, the procedure now is to provide supportive care as monitoring symptoms, Tylenol for fevers, keeping an eye on you for breathing issues. If you do have respiratory distress, then go to the doctor and get admitted to the hospital for treatment.

What about a mask, we asked: Is wearing a mask a good idea? You can wear a mask, says Dr. Dunsmoor-Su, but frankly washing your hands is more important. If you touch a doorknob that has the virus on it, then touch your eyes, the mask won’t do you any good. Basically, the mask is a good reminder not to touch your mouth or nose without first washing your hands.

How long can the virus survive on a doorknob? We don’t really know, Dr. Dunsmoor-Su tells us. Most viruses don’t survive long outside a body as maybe just an hour or two. But we don’t know yet for this particular virus. So best practices are to wash or sanitize your hands often and don’t touch your face.

Who is most vulnerable?

Are some folks more prone? Not really. Anyone can catch it, but some just get sicker, says Dr. Dunsmoor-Su. Pregnant women are considered medically fragile because their immune system is suppressed. Children are always medically fragile because their immune systems aren’t as robust as they haven’t been exposed to as many contagions, so they haven’t built up an immune “bank.” Anyone on chemotherapy or biologic immunosuppressant drugs for, say, colitis or arthritis/joint pains, can be at greater risk, as can the elderly.

Reduce your risk of all kinds of problems by eating a healthy diet. Our Menopause Health Coaches can help!

Should I go live on an island?

That depends on the reason. Vacation, sure! To escape the coronavirus? Probably a bit extreme.

Yes, the coronavirus sounds very scary, and there’s a lot of hype around it, but honestly, it’s flu season, which is a much deadlier disease: flu has killed 12,000 people so far this year, Dr. Dunsmoor-Su says, so get your flu shot. If you’re medically fragile or have a weak immune system, you’re much more likely to get it, and you’re much more likely to get sick from it. Flu is airborne, so it can be easier to spread and catch because you can breathe it in.

According to Dr. Dunsmoor-Su, the flu shot doesn’t protect against all strains, but it does protect against the most worrisome strains that are circulating. It might not stop you getting sick, but it will minimize the illness, so you’re likely to have a much easier time of it. So, especially if you’re medically fragile, get your flu shot! And of course, take all the usual precautions of washing your hands, not touching your face, etc. as which, bonus, will help protect you against the coronavirus as well.

Your takeaway re: the coronavirus “” Don’t panic

Panic is not warranted at this point. If you’re going to China, take lots of hand sanitizer, and don’t touch your mouth, nose, or eyes (wear a mask, if that helps you remember).

Yes, the number of the infected continues to rise, but the percentage of those who actually die from the disease is going down. Why the change? Because more people are going to the doctor or hospital with symptoms, and more people are getting tested. It’s likely more people were sick with the coronavirus but assumed they had a normal cold and recovered just fine. Only the worst cases were being seen when the outbreak began.

If you’re sick with a “cold,” here’s how to protect others

If you have a legitimate reason to believe you’ve been exposed to the coronavirus, go to a doctor to get tested. (The Centers for Disease Control request you call your doctor first, to let them know of your exposure and that you’re coming in.)

Staying informed about the coronavirus is a good idea. But fear and panic really aren’t warranted, even for those who might be considered “medically fragile.” Take good precautions, eat well, get plenty of sleep, drink plenty of water, get your flu shot, and be well!

If you think chatting with others might help you be more at ease about the coronavirus, join the Gennev community forums!

 

Guest blog from Anne M

What it means to go into menopause early

Going into menopause early means you need to love yourself more and get the medical attention you need, now.

Thirty is the new 20, 40 is the new 30″¦. until it’s not. My 40th birthday was to be the beginning of fertility treatments and the excitement of planning to be a single mom after years of dating that had proven fruitless. Forty had another surprise in store for me, however, with the abrupt stop of my menses.

There was nothing in my family history that would have predicted this. My mom and aunts had gone into menopause in their late 40s, early 50s, “like normal.” Having started at age 11 and never once missed a month since, I naively, secretly, and happily thought I might have been pregnant from a relationship that had ended the month before when my period stopped.

The next month I had a very light period, however, so I scratched that idea but thought I should see my ob-gyn when the month after that was extremely light (spotty almost) as well.

Hard to forget that day. The ob-gyn came in, did an exam, ran a menopause test, and left. And then came back in. I can still see her face as she told me, somewhat glibly, that I was in menopause. I asked””dumbfounded and shocked”””so, wait, you mean I can’t have babies?” No. “Well, what about having eggs harvested?” “Nope. Too late.” And she left.

Nope, too late

I numbly got dressed, walked out and didn’t go to an ob-gyn doctor again for five years. Denial and rebellion ensued.

My period pretty much stopped immediately, and the menopause hot flashes and urinary tract infections (UTIs) began. The mental head games weren’t fun either, as I dated and battled with how I would tell my boyfriends (another post, another day).

Odd things happened as well””my handwriting that had often been praised as beautiful started to become incoherent. I went to a psychiatrist about my mental fog and he gave me Prozac. Never made the connection. Of course it would have helped had I told him. He never suspected, given my “youth.”

Fast forward to 45. I decided it was time to accept my fate and went to an ob-gyn. While I had been “playing” with some herbal remedies, I still was apprehensive. The doctor I saw was lovely. He recommended hormone therapy as a trial for three months to see if it improved my symptoms and scheduled a bone density test for me that afternoon. I left feeling better, optimistic, and had my test.

At 10 the next morning the nurse called and said the doctor wanted to see me back immediately. I was petrified, thinking maybe I had cancer, an STD, anything. The doctor told me that my bone density was extremely low and that my hormone replacement was no longer a trial but permanent and very necessary for me to maintain supple bones as I grew older. I had the bone mass density of a 63-year-old, at 45.

My five-year, self-imposed menopause denial and consequent medical hiatus was a mistake, and it cost me my health in many regards.

Lessons learned from early onset menopause

You cannot control when your body goes into perimenopause or full-on menopause. What you can do is get educated, re-examine the best time for you to have your own biological children if this is important to you, and understand your body and what you can do to best take care of yourself before, during and after.

  1. Realize that not everyone goes through a perimenopause stage. I didn’t. My period was normal the month before it stopped, and no other symptoms were present (that I was aware of) up until the day it stopped.
  2. Continue to have regular checkups. Your doctors, health practitioners, holistic shamans are your friends and ready to help.
  3. Ask questions. While I had been having regular checkups throughout my 30s, I treated them like I did when I was 18. Get educated about perimenopause.
  4. Consider your timeframe for children and plan accordingly””perhaps earlier than you may otherwise have. Even my married friends with kids had trouble conceiving in their 40s. The Hollywood lies we had believed in the 90s weren’t really accurate.
  5. Realize that there are some good things””I was the envy of many friends on numerous trips with no cramps or soiled sheets, and many boyfriends were actually pleasantly surprised to not have to deal with a four-day hiatus in our sex lives. Many boyfriends didn’t want children, and therefore my menopause was a non-issue for them.
  6. Your body has brought you far and deserves to be taken care of””by you. By the time you reach menopause. you have both been through a lot. Perhaps you had kids, or not, or maybe not as many as you desired. Either way, your body is the vehicle that hosts your beautiful soul, and it needs to be taken care of as you age. Not getting the medical attention you need is not the answer.

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

 

Inflammation, food allergies, and food reactivity are on the rise, making optimal health harder to achieve. We wanted to know why there are so many issues with foods these days, and what people can do to feel better.

Jill sat down with holistic health coach Amanda Giralmo of WellthieLife to talk about food, chronic inflammation, and how we can make better food choices to support our health. Here’s what she learned:

1:11
Discovering our life’s true path often starts with fixing a problem within ourselves. For Amanda Giralmo, founder of Wellthie Life, bringing herself back to health and wholeness after a difficult divorce helped her uncover her passion for leading others to their best selves. She tells us how she found the strength to take that journey.

3:24
Did she feel she needed permission to take that journey, considering it meant taking time off and focusing on herself? We asked her how she came to that very necessary decision.

4:39
The experience brought her to where she is now, helping others as a certified holistic health coach focused on lowering inflammation. So, we asked her, what is inflammation, what causes it, and why is it so bad for us when it becomes “chronic”? Amanda explains the importance of the gut microbiome and how long-term inflammation damages the good bacteria we depend on for optimal health. (Ever heard the expression “leaky gut”?) What are the long-term consequences of inflammation?

9:22
Chronic inflammation caused by eating the wrong foods can be constant, if you consider how often we eat. Fifty million people as at least as suffer an autoimmune disease in the US. Knowing the right foods to eat for our bodies can help us avoid that fate, Amanda says.

10:26
So what are the symptoms? So many people have chronic inflammation due to eating foods they’re sensitive to, so clearly we’re not all as in-tune with our bodies as we should be. How can we know we need to change?

11:49
How does this condition start? Amanda tells us that formation of a healthy gut goes all the way back to how we’re born and our very first food. She also tells us what we do as adults that can cause inflammation besides eating the wrong foods.

14:25
As Amanda knows from her own personal story, stress is a major cause of inflammation. She talks about how stress affects us and what happens when we’re not able to “rest and digest.”

15:25
OK, so we’re chronically inflamed. If that inflammation isn’t reduced or eliminated, what can happen? The consequences can be pretty dire, Amanda warns us. Hear why you want to reduce that inflammation, like, yesterday.

16:17
What’s the difference between a food allergy and a reactivity or sensitivity? Both are signs of chronic inflammation, Amanda tells us, but allergies may be easier to detect. Because sensitivities can be slow and sneaky, we tend to just live with the discomfort for years. Amanda gives us the simple diagnostic.

17:34
Does aging have anything to do with inflammation? Yes, says Amanda, particularly in women, the lack of reproductive hormones makes chronic inflammation more apparent in women in midlife. She tells us the thinking around the intersection between inflammation and menopause.

18:34
Amanda has developed a three-phase program to help her clients eliminate harmful foods from their diet. Through the program, clients heal their bodies by identifying what causes the reactivity and learning to avoid or manage those triggers as with Amanda providing resources, guidance, and support throughout.

20:57
The program takes time to work through: Amanda gives us an idea of how long it typically takes to begin healing the chronic inflammation. And you don’t get to cheat, she warns us: eating a trigger food will set your body back to start.

21:55
It’s not an easy process, but the results can be well worth the effort. Amanda shares with us a client’s experience of losing weight, regaining energy, and generally feeling like embracing life again.

24:40
The role of “coach” gets interesting when the goals are so intensely personal. Amanda tells us about keep clients honest and their need to confess and apologize when they cheat or backslide. “I’m just here to play support and accountability,” Amanda says, “It’s all about what they need to do for themselves.”

25:09
If you need Amanda, how do you find her? The quickest way is by going to her website: wellthielife.com. (It’s a great place to find a whole lot of information, incidentally.) The initial, 50-minute consultation with Amanda is complimentary. It’s important to find a coach who’s a good “fit,” Amanda tells us, so choose your coach carefully.

Many thanks to Amanda for sharing her expertise with us. Also, be sure to check out her Guided Meditation for Beginners, a six-minute start to a better day. You can find her meditation in the sidebar of gennev.com.

Want to learn more about how to eat for optimal health? Check out our podcasts with nutritionist and Food Peace advocate Julie Duffy Dillon: Making Peace with Food and Accepting Your Midlife Body. And don’t miss Michelle Cartmel’s blog on How to Shop the Bulk Aisle to access all the nutrition and remedies for women in midlife and menopause.

If you’ve done a “detox” or otherwise taken on chronic inflammation, we’d love to know what you did and how it worked for you. Tell us about your experience in the comments below, on the Gennev Facebook page, or in Midlife & Menopause Solutions, our closed Facebook group.

 

There are no words that capture the weight of 2020. But what I can share after hearing from countless women throughout the year is: You. Are. Amazing!

Most of all, you did something. You took charge versus your menopause taking charge of you.

And then there is this from one of our HealthFix members, who shared it with her Gennev health coach this week…

Gennev-health-fix-customer

 

Menopause is hard, but living is in the journey.

When women commit to caring for themselves, and seeking help, they become a force that no one can hold back.

I know because I’m one of them. Like you, many members of our team are in peri/post menopause and we’re building Gennev for you from the vantage point of menopausal women”¦and we love it!

We challenge you to take care of you in the new year as however big or small that may be as you’ve got this, and we’ve got you.

Happy New Year!

Jill

Best of 2020 in Menopause

These are the 5 most read/listened to resources of the year. Enjoy!

10 Important Vitamins for Menopause Relief

Some basics of nutrition really don’t change: veggies are great, you need fat, and eating the rainbow is still a good idea. We updated our list of nutrients that are good for women in perimenopause and menopause, but the basics remain the same.

Thriving Through Menopocalypse With Amanda Thebe (podcast)

Amanda Thebe was a lifelong athlete and fitness enthusiast, but when she hit perimenopause at 43, things went … awry. Fatigue set in, and she found her previously boundless reserves of energy were drying up. And, like so many of us, she didn’t realize right away that the issues she was having were hormonal.

Supplement Savvy With Dr Wendy Ellis

We’re all looking for ways to optimize our health and especially our immunity “” things we tend to take for granted when we’re feeling good and there isn’t a pandemic going on. 

Gut Health, Immunity, COVID-19, And Menopause (podcast)

One of the most unknown and underrated ways to strengthen your immune response is gut health. Science is only beginning to understand the importance of a healthy gut, including what all the gut does (a lot) and how best to protect and feed it.

Joint Pain and Menopause: Please Pass The Blueberries

Aching fingers, tight hips, sore knees “¦ joint pain is one of the most common symptoms of menopause. If you’re feeling a bit stiff and sore, especiall

To keep hormonal health as balanced and symptom-free as possible, functional nutritionist Nicole Negron starts with the HPA (hypothalamic, pituitary, adrenal) Axis.

This axis is what regulates our stress response system, says Nicole; so if you’re lying in bed at night, unable to sleep because of bills, worries about kids or aging parents, etc., your HPA is responding to that stress.

Your brain (hypothalamus) sends stress signals to the pituitary, which in term triggers the adrenal gland to produce and release more cortisol into the bloodstream.

Cortisol, says Nicole, triggers an inflammatory immune response via inflammatory cytokines. These travel back up and talk to the brain, setting the cycle off again. And inflammation equals heat.

So what can trigger the inflammatory response that can lead to hot flashes?

Stress. This is probably the biggest trigger, Nicole says. Stress starts in the brain, firing off the cycle; it’s also the point where there’s the best opportunity for intervention, because our stressors are often things we have control over.

Controlling triggers in your life

We need to keep the body calm and satiated, Nicole says; this is how we start managing the signals that can set off the hot flash cycle.

Work. Are you where you want to be and doing what you want to be doing? Are you fulfilling your life’s passions and purpose? If not, can you change or find a way to redirect your current job to be closer to your goals?

Family. If you have aging parents or younger kids who need care, are you asking for help when you need it? Says Nicole, many women, including her clients, are wonderful at everything except two critical skills: asking for help, and saying no. Learn to do both of these to make life so much simpler and less stressful.

Partner. Are things good with your spouse or partner, if you have one? Are all your many loads as financial, physical, emotional as being divided equally, or are you taking on more than your share? Can you have a conversation or get therapy to make this relationship a source of strength and not more stress?

Before you turn to a medical intervention, be sure you’re maximizing what Nicole calls the “in-house remedies.” You know what stresses you out; it’s time to do the work to reduce those stressors in favor of reducing hot flashes and supporting long-term good health.

Nutrition and hot flashes, the “no’s”

“People hate me for saying this,” Nicole says, laughing, “but you have to get rid of alcohol, all sugars, and caffeine.”

“It’s about survival. Women wake up in the morning, they don’t have much energy even though they’ve been “˜resting’ for the last several hours. They’re short on time, they’re stressed. But if we’re talking about calming the HPA Axis, you can’t start your day with coffee. One, it’s dehydrating, and two, it’s activating your stress response. Wine is the same, so no wine at night! Alcohol, sugar, and definitely caffeine all can increase the frequency, duration, and intensity of hot flashes.”

Nutrition and hot flashes, the “yes”

Really the question should be, what buffers the stress response? Micronutrients are great, especially if you also have a thyroid condition to consider, says Nicole. Leafy greens are great; cooked if you have difficult digesting or absorbing the nutrients, raw if not. A digestive enzyme might also make the goodness more bio-available.

Selenium is great for supporting your system, so eat a couple of Brazil nuts every day. Many women report feeling better with an increase in foods containing vitamins D and E and Zinc, or adding ashwaganda to their diet.

Phytonutrients: if you have lower estrogen, estrogenic foods can be helpful. Soy foods like tofu, edamame; flax seeds, sweet potatoes as these may have a positive effect.

 

What else can we do to reduce hot flashes?

Gentle yoga before bed is great for those with night sweats, Nicole says. Think about breathing from the diaphragm, which soothes and calms. Qigong, a type of tai chi, done an hour or so before bed can be very calming to the central nervous system, making it easier to sleep deeply.

Turn off screens, reduce activity and do things that relax the body and mind. No answering emails, no watching TV that hypes up adrenaline. In the two hours before bed, you need to ready your mind and body for rest, so activity, food, and drink all need to support that goal.

If you follow a religious or spiritual practice, that can be very calming. Touch is very nourishing and healthy as well, particularly as we age, so getting a foot or shoulder massage from a loving partner as you discuss your day (the good, calm parts of your day, anyway) may actually reduce night sweats. For those who aren’t partnered, schedule regular massages. Your insurance might even cover it. Finally, as long as you’re not drained all day, every day, an orgasm before bed is great, says Nicole. “And you don’t need anyone else for that.”

Hot flashes can be disruptive to such a level that women even consider leaving their jobs or drastically reduce their social lives to avoid embarrassment. At Gennev we believe there should be no embarrassment around the body’s natural functions, but we understand society hasn’t quite caught up with this notion yet. We also believe women don’t need to suffer in silence as there are remedies that help. You may just have to keep experimenting with different options until you find the solution or combination of solutions that work for you.

Just please, always keep in touch with your doctor about any new lifestyle change, supplement, medication, or practice that could potentially interact with medications or conditions.

If lifestyle and/or nutritional choices have helped you with hot flashes, we’d love to hear what worked for you. Share in the comments below, join the conversation in our community forums, fill us in on Facebook or in Midlife & Menopause Solutions, our closed Facebook group.