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Quick question for you: Which of the following is true?

A. Bio-identical hormone replacement therapy (BHRT) is safer than traditional HRT.
B. Traditional HRT is safer than bio-identicals.
C. All hormones come with risks.
D. It’s complicated.

Not sure? You’re not alone. But when your health and quality of life are at stake, some questions really shouldn’t go unanswered.

(The most correct answer is C, but really D is also true as it’s complicated.)

What can I do about vaginal dryness? 

If sex or just life is painful due to vaginal dryness, you don’t have to give up on intercourse or comfort. Dr. Rebecca takes us through some options on lubricants to combat painful intercourse and vaginal moisturizers for daily life to help you find relief.

Is hormone replacement therapy (HRT) safe?

If you’ve got hormones, you’ve probably got questions. If you or someone close to you is somewhere in the menopause transition, you may be wondering what you can do to get through this.

You need answers.

When can I stop using birth control?

Menopause is still a taboo subject, and women are often embarrassed to talk about it, even with their own doctors. While we’re all working to change that, women still need access to good information.

That’s why genneve offered a free, open-to-the-public webinar on All Things Menopause. Attendees joined our Director of Health, one of the best OB/GYN’s, Dr. Rebecca Dunsmoor-Su, for an open, frank conversation about what’s going on in their bodies and how they can manage the transition.

When do these menopause symptoms go away?

We’re planning even more of these great webinars, so be sure to stay tuned to gennev.com or better yet, sign up for our newsletter and get first crack at the available seats!

Is sexual intercourse painful? Check out our webinar on painful sex for reasons and solutions. 

 

Meet Nickie, 49, who has just about had it with her hot flashes and night sweats.

They have increased in intensity and in frequency to the point where she is changing her tops (and her undies) at work at least once a day. She wakes up several times a night with perimenopause night sweats.

She hasn’t had a period in 8 months, walks 2-3 miles each day, and eats pretty well, though it’s tough for her to fit lunch in with the pressure of her new job. Her health overall is really good, but she is missing her sleep and beginning to worry about how little sleep she is getting “” especially since she just started this job and is still making first impressions.

Yes, she went to her doctor before she moved across the country. They discussed hormone replacement therapy or HRT for hot flashes as an option, but Nickie doesn’t have the money to cover this therapy, plus she’s a little unnerved by the whole HRT topic and wants to keep her care as natural as possible.

What has she tried? Let’s see, sticking her head in a freezer (minimal and very temporary relief), black cohosh supplements (she is using our black cohosh for hot flashes and it worked a bit for her, but symptoms have lately ramped up after the move). 

She also tried chiropractic therapy and acupuncture, which work really well for her asthma and help her to relax but aren’t effective for easing hot flashes or waking up due to night sweats.

Nickie is considering trying a CBD (or cannabidiol) product. This has not been suggested by her doctor, but she’s not sure what else to do. There are lots of dispensaries where she now lives (a recent transplant from Idaho to Maine), and cannabis is both legal and decriminalized, but she is also very new to this topic and is absolutely clear that she doesn’t want to get high while using CBD. 

She just wants to get some good sleep. Also, since she has asthma, smoking and vaping are out.

She doesn’t know if CBD will work for her. And she doesn’t really know how to get started.

Not alone

Boy, do we empathize. Missing sleep and being in a seemingly constant state of “heat surge and sweat” can spark additional discomforts. In addition to not getting enough rest, she is worried and anxious about what her lack of sleep may do to her focus and job performance. And additional sugar or caffeine intake to keep mind and body going at her high-pressure job? Uh oh, stress and more caffeine can speed the vicious symptom cycles too. 

Nickie’s not alone in her menopause symptoms, for sure. She’s also not alone in her curiosity around non-high-producing CBD use for better sleep and increased relaxation/decreased anxiety.

News and laws around this topic are changing daily. There are lots of opinions and already, a lot of products to choose from. It’s hard to know where to turn or where to start, so we began with our in-house medical expert. 

The medical perspective on CBD and menopause

We checked-in with our Chief Medical Officer, Rebecca Dunsmoor-Su, for her perspective. Here’s what she said:

“CBD products made primarily from hemp seem to have limited harm, but there have been almost no real studies on their effectiveness because of the limits that have been placed on studying it. This is slowly changing as laws ease up. But we really don’t have evidence to support the many health claims made about it. Sleep and pain effects seem to be most likely areas where it works (there are anti-seizure effects in particular syndromes that have been shown).

“In terms of true cannabis/THC-containing products, there are no known medical uses as we have had a complete ban on studying it, and technically it is still a scheduled drug federally. We just genuinely don’t know. People make all sorts of claims but there haven’t been studies. I most commonly see my patients use it (I would note it is “legal” in our state) in place of alcohol to help relax and promote sexual desire and function.”

So, studies have baaarely begun due to the laws that govern the study of both hemp and cannabis products, regardless of the allowances (or disallowances) in each state. More will come, but these take time.

Talking about CBD with your doctor

Women are talking with their doctors about using CBD and THC-containing products. We definitely encourage you to do the same with your medical provider (or talk with ours). And, if your current doctor isn’t up to (or open to) discussing any topic that you want to talk about, consider shopping around for a better, more supportive fit for yourself and your health.

Dr. Rebecca shared, “As an MD, I always want to have an open conversation, it helps me to know what people are using, especially if there could be interactions with medications I might prescribe but also so I can give them safety parameters as best I can. We don’t judge folks on this, we just need to know.

“Also, a lot of the information out there is advertising. I always caution women not to get their health information from the people selling a product. They have no reason to provide balanced or even genuine information.”

There are lots of ways to consume CBD: oils, smoke or vape, tinctures, edibles, and even suppositories, with more options and varieties being developed and released in abundance. We asked Dr Rebecca about this as well:

“I would warn folks away from vaping (it seems the serious lung disease was primarily from bad THC mixed in vitamin E oil) and also smoking, as this long term can do lung damage. Luckily there are a lot of edibles available now. They can be quite strong, so make sure they know how much to start with, especially if naïve.”

Next steps?

Still, if you’re in the same, or similar, boat as Nickie, and are curious about using a CBD product, we’ve got a couple of initial recommendations:

  1. What’s going on where I live? At the time of this post, it’s legal to ship CBD (no THC) products in and to all 50 states. As more states continue to legalize the use of cannabis, and even, perhaps one day, the federal government, testing and regulation continue to come into play. This will only help you to stay aware as laws, testing, regulation, and availability of products continue to change.
  2. Talk with your doctor about using CBD products. Give your doctor more insight about you and your journey to your best health. They may be able to share other insights, make better recommendations or suggestions about what they prescribe, or offer alternative therapies during this conversation.
  3. Read the labels on a few CBD products you are curious about. Fortunately, this is relatively easy to do online. Look specifically for the following: 
  4. Where the hemp (or cannabis) was grown. It should be in an organic field or facility. 
  5. Was it lab tested? Reputable companies will post lab results online, which will state the cannabinoid levels of the bottle or contents that it claims to have. This will also be the place it shares that the product is free of mold, pesticides, and heavy metals.
  6. Does is state “no THC”? If you’re nervous about THC and/or your employer requires frequent urine tests, make sure the products you review states that there is none.
  7. Narrow down how you might like to consume or try a product. Tincture or oil? Edible like a gummy, chocolate, or cookie? There are plenty to choose from, so narrowing down may reduce any sense of overwhelm.
  8. Take notes. Decided to try CBD? Document your experience in a journal or some notes and share these with your doctor as well.

Regardless of what you choose, or don’t choose, we’re here to support you on your path to feeling good in your body, suffering less, and thriving in perimenopause and menopause. More will be forthcoming on this topic, for sure. Stay tuned to Gennev.

 

Does Nickie’s situation feel familiar? Are you thinking about using (or actively using) CBD products for pain relief, anxiety reduction, or insomnia? We’d love to hear your experience and insights on the Gennev Community forums. You’re absolutely welcome and invited.

 

What if you could relax more easily, decrease anxiety, symptoms of depression, fall asleep easily, improve the quality of your sleep, even signal increased anti-inflammatory and self-regulatory body responses at will? We can.

And…bonus! It’s free and easy to do. 

We almost don’t have to think about it to get the benefits.

While scientific research and verification are still underway, it might be worth attempting to activate the vagus nerve regularly with simple breathing exercises in order to engage the parasympathetic nervous system. This will begin to take us into a “rest and digest” mode, and out of the sympathetic system’s “fight, flight or freeze”.

Chances are good you’re more familiar with your sympathetic nervous system. This system is the one that boosts the body’s heart rate, directs blood flow to key systems and organs, and increases alertness, via rapid hormone release. All of this is in order to prepare the body for the fight, flight, or freeze response in a dangerous or stressful situation. 

Wired, but tired

Feeling wired-but-tired may be an indicator that your sympathetic nervous system is working harder than it needs to, especially if you’ve got that feeling in non-stressful, non-emergency situations. Perhaps you’ve felt it while watching television, or while trying to fall asleep in the comfort and safety of your home. Or maybe you find it challenging to rest or get to a state of relaxation in general.

You’re not alone

Dr. Deepak Chopra, notes that “Our society is on sympatheic overdrive.” Meaning, many of us are in a constant or chronic state of high alert. What else does this mean for our bodies to be in an almost constant state of emergency alert? 

It increases our risks for high blood pressure, inflammation throughout the body, heart disease, cardiac arrhythmias. Getting out of the sympathetic nervous system and into the parasympathetic system takes little effort, and we’re all halfway there by breathing all the time anyway. With a tiny bit of modification, we may reap the benefits of improved health and wellbeing, reduce our risks for heart disease, symptoms of anxiety, and depression.

Fun facts about the vagus nerve

Which is the longest nerve in your body, with a path to almost every organ? It’s the 10th cranial nerve in the body and it wanders from above the mid-brain throughout your body, all the way down to your colon: the vagus nerve. Ta-da!

As a part of the parasympathetic nervous system in our bodies, the vagus nerve influences lung, heart, gut, and diaphragm activity, not to mention facial expressions, speaking and swallowing functions. And it’s possible to activate, support, and bring balance into our bodies regularly by engaging and activating the vagus nerve.

Vagus nerve breathing exercises for engagement

Breathing slowly and deeply is the path to engaging the vagus nerve and improving what’s known as vagal tone. 

Breathing in and out through your nose, inhaling and exhaling to the count of 4. Spend 2-ish minutes and breathe 10 breaths of inhale and exhale at the count of 4 for each, and see how you feel.

Play with it. Perhaps you can slow your number of inhales and exhales per minute even more by inhaling to a count of 5 and then exhaling to a count of 6 or 8 for another series of 10 breaths.

What does this do? 

It provides a balancing effect on your nervous system. When you practice this type of breathing, and other non-invasive methods to activate your vagus nerve, improve your heart rate variability (HRV), so your body can relax faster and easier after a period of stress. This breathing exercise can also help you to relax and fall asleep.

Vagus nerve stimulation

There are medical procedures and devices that have been adopted to stimulate the vagus nerve in order to treat epilepsy and mental health including depression. There was a study done in 2016 for those suffering from rheumatoid arthritis as well. 

Ongoing research is currently underway for inflammatory diseases such as Crohn’s, Parkinson’s, Alzheimer’s, as well as rapid cycling bipolar and anxiety disorders.

More support, not less

How to incorporate a new practice that may ease menopause symptoms, and even help to decrease inflammation, reduce the risk of heart disease? Maybe all you need are a few suggestions to prompt you to engage your parasympathetic nervous system during the day? You could begin to breathe slowly and deeply when you: 

Where else, and what else, might prompt you to take a more conscious, deeper breath?

But wait, there’s more

Additional ways to engage your vagus nerve and your parasympathetic nervous system:

Coaching and additional support may be of help as you navigate through your menopause transition. Make a simple start by slowing and deepening your breathing. The hardest thing about this suggestion may be remembering to do it. 

 

What did you discover when you tried to engage your parasympathetic nervous system via your vagus nerve? We’d love to hear what you’ve experienced in our Community forums. Join, and share.

 

Do you feel comfortable in your own skin?

Many women don’t, and that’s more to do with the expectations we’ve been taught than any real problem with our health or wellness.

Emphasis on women’s outsides has far surpassed focus on a woman’s insides, resulting in a system that has many more solutions for “weight loss” than it does for managing menopause symptoms. 

At Gennev, we know the bodily changes that come with aging and hormone declines are natural, normal, and beautiful””they just may not all be comfortable.

So we want to help women embrace a body that may be a little heavier, a little softer, a body that has silver hair and laugh lines to show she’s had a life. We want to help her be comfortable in that body, both by embracing change but also by managing hot flashes and interrupted sleep.

Headshot for blog.jpg

In this podcast, Gennev Director of Health Coaching Stasi Kasianchuk talked with Erica Mouch, a Registered Dietitian Nutritionist who also has a BA in psychology.

Erica advocates and practices from a Health At Every Size® lens in order to support people from all shapes and sizes in healing their relationship with food and their bodies. Erica is also a Certified Intuitive Eating Counselor. Be sure to check out her website, Erica Mouch Nutrition, for more information and to work with her.

 

Transcript to follow

Things your doctor wants you to know about your middle-aged body

So the fact that your body at 40 or 50 is a bit different from your body at 25 probably comes as a surprise to exactly nobody.

As bodies change with age, the way we behave in them needs to change as well. So what do your docs as and in particular, your ob/gyn as want you to know and do now that you’re 40 or more?

Board -certified ob/gyn, NAMS-certified menopause practitioner, owner of RENUvaGYN, and Gennev Director of Health Dr. Rebecca Dunsmoor-Su filled me in on all the details for the Care and Feeding of Your Over-40 Body.

The Big 3 Screens: Breast, Cervix, Colon

Once you reach middle age, your risk of certain kinds of cancer increases. So it’s important to get regular screenings, says Dr. Rebecca.

However, what constitutes “regular” differs according to your risk factors. If you’re healthy and have no family history of any of these cancers, you can screen less frequently.

Breast: mammograms every year or two through your 40s.

Colon: screenings now start at age 45, which is younger than previously recommended. You should have a colonoscopy every 10 years up through age 75. There are other, stool-based tests that you can opt for, though they need to be done more regularly: the FIT and gFOBT are annual; a stool DNA test (MT-sDNA) is every 3 years.

Cervix: Pap smear done every 1 to 5 years. Talk with your doc about your HPV status and other risk factors to determine the right interval. Even if you’re menopausal, you still need this exam.

STDs

In fact, thanks to the prevalence of erectile dysfunction meds (and other factors), the rate of STD infections is on the rise among Americans 45 or older.

Menopause does not protect against STDs; in fact, the thinning of vaginal tissue caused by a decrease in estrogen can actually make it easier to be infected as the tissue can more easily tear or abrade during intercourse. As long as you’re having sex, says Dr. Rebecca, you should be using condoms.

Pregnancy risk

Even if your periods are wonky, as long as you’re still having them, you can still get pregnant. Menopause is officially defined as a full calendar year since your last period, so until you pass your “meno-versary,” you should be using contraception.

Eating and fitness

“This is a great time to address eating and fitness habits,” Dr. Rebecca says, “because as you head into menopause, weight tends to rise a bit, naturally and fitness becomes harder to achieve.” During our busy 20s and 30s, you could get away with more, but now it’s time to focus on you and your health.

Walk half an hour or 45 minutes a day. The rule that’s “out there” is 10 minutes a day minimum, but Dr. Rebecca recommends at least 30 minutes. “A 30-minute walk can be incredibly relaxing as well as good exercise,” she says. “It’s a chance to clear your head and reduce your stress, so take advantage of all the benefits.”

As far as diet, now is the time to capitalize on the good habits you already have and slowly erode the bad ones. Some things to bear in mind:

Cholesterol, diabetes, thyroid, and blood count

Most of us understand the need to check cholesterol levels, especially if we have a personal or family history of heart disease, but a blood count can also be a useful tool for other health concerns.

Women in midlife and menopause may be at higher risk of developing diabetes, so if you have risk factors, you can include this screen in your blood work as well. If you are 45 or older and have no other risk factors or family history of diabetes, you should be screened every three years, says the American Diabetes Association.

Additionally, you should probably have your thyroid function screened every year or two, says Dr. Rebecca; again, family or personal history of thyroid disease may change the recommended frequency.

With the blood count, the doc is looking to see if you may be anemic. Some medications can reduce your absorption of iron, so it’s good to keep an eye on this. Your doc may also look at the blood work to check that you’re getting enough nutrients.

Heart disease

Unless you have a specific concern, Dr. Rebecca says you probably don’t need what’s called a “stress test” or “stress EKG” where they wire you up and put you on a treadmill to check how your heart is working. Generally this test is reserved for people who already have symptoms or history of heart disease or other risk factors such as diabetes.

What she does want you to know is that heart attacks can look very different in women and men. Women may have jaw pain, shoulder pain, nausea, excessive sweating; the crushing pain under the sternum that we classically associate with heart attack is more common in men and may not be present in women.

Also, many of us still regard heart issues as primarily affecting men. Not true: about 10 years after menopause a woman’s risk is equal that of a man’s. Heart disease is the #1 killer of all genders, so it’s important to pay attention to your heart.

Ob/gyn stuff

Incontinence: If you’re having any leaking, Kegels, Kegels, Kegels, says Dr. Rebecca. Make them an everyday part of your exercise regimen, because continence issues don’t solve themselves. In fact, don’t wait until you have a problem; any woman can and should be doing pelvic exercises to strengthen the pelvic floor. Bonus: better orgasms. However, you might want to get some guidance on how to do the exercises properly, since a too-engaged pelvic floor can also be problematic. Check out a pelvic physical therapist for great, expert advice.

Vaginal tissues: Please talk with your doc. Don’t self-diagnose, don’t self-medicate, don’t clean it with products, and really truly consult with an ob/gyn if you have concerns or questions about any product that’s advertised (or rumored) for use intra-vaginally. Just because someone’s a celebrity doesn’t mean they’re fully informed on vaginal atrophy or pelvic health.

Infections: If you’re getting frequent infections, check with your doctor. Frequent UTIs can indicate menopause; frequent yeast infections can be an early warning sign of type-2 diabetes.

Sex: Use lubes. Always, every time, says Dr. Rebecca. Make it part of the fun. Lubes can protect the tissue from the friction and reduce the risk of infection.

How to talk with your doc

Finally, Dr. Rebecca urges all women to be very direct with their doctors.

Many women feel unheard or dismissed by docs, she acknowledges, so it’s important to be as clear and upfront as you can. Let the doctor know what you’re experiencing, but if you have a specific concern, let him or her know that too. The doc may be able to explain why they don’t share that concern, or she may follow you on that path to see if it’s a factor.

Be direct, and if you don’t feel heard, you’re perfectly within your rights to find a doctor who you trust. However, Dr. Rebecca adds, just because the doctor isn’t saying what you want to hear doesn’t mean she isn’t listening.

Aging and menopause are your body’s way of saying “Take care of YOU.” You’ve likely spent a good chunk of your life caring for kids, taking care of your career, your home, friends, family, etc, and that’s great. But to age well may mean diverting some of your attention back to you, to habits and behaviors that not only keep you healthy but also give you joy.

This article has been reprinted with permission from PRiME WOMEN. 

 

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

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

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

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

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

Your cervix

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

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

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

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

HPV, cervical cancer, and pap tests

With the cervix, the biggest concern is cervical cancer.

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

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

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

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

Decisions you need to make regarding your cervix

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

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

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

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

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

Pelvic exam vs pap test

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

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

What if your doc discovers something concerning?

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

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

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

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

So, your takeaways:

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

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

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

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

 

It’s like your menstrual cycle is going out with a bang. For many women, their periods get more erratic and heavier before they stop entirely. During a time that is already stressful, concerns about leaking and excessive bleeding can negatively impact the quality of your life. You’re not alone.

Occasional heavy periods, called menorrhagia, are common in perimenopause. One study of more than 1,300 middle-aged women reported that 91 percent of them experienced at least one occurrence of heavy flow lasting three or more days during a three-year timeframe. Twenty five percent reported up to three episodes of heavy bleeding for 10 or more days during a six-month time period.

Heavy periods in perimenopause: What’s happening?

During a normal menstrual cycle, levels of follicle stimulating hormone (FSH) rise, causing eggs in the ovaries to mature. These egg follicles produce more estrogen, which stimulates the endometrium, the lining of the uterus, to thicken in preparation for a fertilized egg. When you ovulate, or release a mature egg, more progesterone is created which stops the lining growth. If the egg isn’t fertilized, the drop in progesterone signals your body to slough off the endometrium, and you get your period.

To understand how things change during perimenopause, some menopause doctors describe it like maintaining your lawn. The endometrium is the grass. Estrogen is the fertilizer, which causes the grass to grow. And progesterone is the lawnmower that cuts the grass. You sometimes over fertilize the lawn and get really good growth. Some months the lawnmower is broken (the egg is no good and fails to release despite all that estrogen) and the grass keeps growing, longer and longer until you get a chance to mow.

What exactly heavier means varies from woman to woman. Some notice a slight increase in flow or duration of their period; others are unwilling to leave their homes for fear of leaking. If you need to change your tampon or pad more often than you used to, then it’s heavier. You may also see blood clots, especially during the heaviest part of your cycle. As long as the clots are smaller than a quarter, no worries.

What to do about heavy periods

Heavy bleeding isn’t only annoying and inconvenient, it can have some negative effects on your health. Here are steps to take to minimize bleeding and its effects.

Up your fluid intake. Blood loss can result in a lower blood volume. Tell-tale signs are dizziness, heart pounding, or lightheadedness when you get up from lying or sitting. To prevent a drop in blood volume, bump up your fluid intake by four to six cups a day. If you notice any of these symptoms, include some salty fluids like tomato juice and broths.

Eat more iron-rich foods. Repeated heavy cycles could deplete your iron stores, resulting in anemia. Good sources of iron include fortified, whole-grain cereals, beef, shellfish, spinach and other dark leafy greens, dried fruits, and mushrooms. Since the iron in plant sources is harder to absorb, combining these foods with foods high in vitamin C (strawberries, peppers, oranges) increases absorption. You might also want to talk to your doctor about an iron supplement, but don’t supplement on your own since too much iron can be problematic.

Manage your weight. Fat tissue produces estrogen, which, as explained above, thickens the uterine lining, and the thicker lining results in a heavier period. If you’re carrying around some extra pounds, making some sensible diet and exercise changes could be a win-win.

Take NSAIDs. Nonsteroidal anti-inflammatories like ibuprofen (Advil, Motrin IB) or Aleve can help reduce blood loss.

Consider other options. There are medications that can reduce heavy bleeding in perimenopause, including some hormones (low-dose birth control pills, progestin-releasing IUDs), and tranexamic acid (a non-hormonal drug). In severe cases, you might want to consider endometrial ablation, a surgical destruction of the lining of the uterus that can slow or stop menstrual flow, or a hysterectomy. If polyps or fibroids are causing the heavy bleeding, they can be surgically removed. Talk to your doctor about the best options for you.

When to see a doctor about excess bleeding or abnormal menstrual periods

As always, you know your body best, and you should never hesitate to get professional help if you think you need it. If you experience any of the following, you should consult your doctor right away:

  1. Bleeding that soaks a maxi-pad or tampon in an hour and lasts for more than four hours
  2. Clots larger than a quarter
  3. Accompanying dizziness, breathlessness, or fatigue
  4. Bleeding that lasts more than two weeks
  5. Bleeding after menopause
  6. Bleeding after sex
  7. If you are having periods less than every three months and they are heavy

In addition, menorrhagia can have other causes that require different treatments, such as uterine fibroids, endometrial polyps, infections, thyroid problems, even cancer. Sometimes, medications that you’re taking may contribute. If you have concerns, talk to your doctor.

We can help you manage heavy periods

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.

Stress is a fact of life. No matter how hard you wish or even try to live a stress-free life, you can’t escape it, especially now. And midlife and menopause are prime time for stress. While the idea of stress-free living is an illusion, it’s worth the effort to rein in your stress levels. One of the best ways to do that is to learn to roll with the stress by becoming more resilient.

When you think about everything going on during this time of life, it’s not surprising that you’re stressed out. You might be worried about paying for college and saving for retirement or caring for kids and aging parents. Menopause symptoms like mood swings, hot flashes, and sleepless nights add to your stress level and drain your resources to cope with it. You’re also more susceptible to some of life’s biggest stressors like the loss of loved ones, health issues, divorce, moving, or job loss during this stage of life.

How stress affects your body

Stress manifests itself throughout your body in multiple ways””tense muscles, headaches, stomach aches, sleep problems, even chest pain. But these are just the noticeable signs. Deep within your body, stress can damage blood vessels, increase blood pressure, contribute to inflammation, and raise cholesterol and blood sugar levels, which over time can lead to heart disease, diabetes, cognitive decline, obesity, depression, and more. Stress can be so damaging that, in rare cases, a traumatic event like the death of a child has resulted in an immediate heart attack, a condition known as broken heart syndrome.

Stress””whether it’s a looming work deadline, traffic jam, family problems, or natural disaster””triggers your sympathetic nervous system, or fight or flight response, setting off a flood of stress hormones like adrenaline and cortisol. Your body is ready for action. Unfortunately, in most cases, there’s no action or resolution. Instead, your body continues to pump out higher levels of stress hormones, leading to its harmful effects on your body.

Being resilient can help you turn off this stress response and turn on your body’s parasympathetic nervous system, or rest and digest response. In contrast to the sympathetic nervous system, the parasympathetic response calms you down and lowers stress hormones.

How to take control of stress

You may have heard the term resilience before, but it’s probably not what comes to mind when you’re juggling a work deadline and doctor appointments for your aging mother on top of a sleepless night due to hot flashes. But it can help. Resilience is a trait that is just starting to get talked about because research shows that it’s associated with feeling less depressed and more satisfied with your life. It may even help you to live longer.

You may think of resiliency when you hear stories about someone battling back from a near-fatal car accident or a young mother carrying on after the death of her spouse. Instead of letting the tragedy defeat them, they come out stronger. They’re resilient.

But being resilient isn’t just crucial for the big traumas in life. It can help you through the everyday lows and stress we all encounter, especially during menopause. And the more you use it, the stronger it will become””just like your muscles when you exercise them. Then when a life-altering tragedy hits, you’ll be even better able to handle it.

When you’re resilient, you don’t let stress suck you in. It’s still there, but instead of stewing in it, you acknowledge it, work through your feelings, seek support, and then problem solve and adapt. As a result, you feel more in control, and stress is less threatening to your body and mind.

Build resiliency to counteract stress and its adverse effects

While becoming more resilient can help you manage stress, managing stress can help you become more resilient. The two are intertwined, which is why some of the strategies to build resilience are similar to ones you might employ to reduce stress. Here are suggestions from Gingrich to help you manage stress and become more resilient.

Learn what stress feels like in your body. “This is an important part of understanding when stress is present and how to feel it coming on so you can build strategies to reduce it,” says Gingrich. Practicing a body scan can help you become more in touch with your body, noticing areas of tension and then working on releasing them.

Breathe deeply. Slow, rhythmic breathing can quiet your flight or fight response that stress triggers. Research has found that practicing deep breathing before bed improves sleep. Here are two breathing techniques to try. Even just a few deep breaths can be beneficial.

Practice good posture. Roll your shoulders up, back, and down. Lift your head so your chin is parallel to the floor and stand or sit tall. An upright posture can help you feel more confident and boost your mood compared to a slumped posture, according to a study published in the journal Health Psychology.

Get moving. Any exercise, even a 15-minute walk, releases mood-boosting chemicals and counteracts some of the harmful effects of stress like keeping blood vessels flexible, reducing inflammation, and lowering blood pressure, glucose, and cholesterol levels. Vigorous exercise like a run or Spin class can be a great way to work off some stress hormones, bringing your body out of the fight or flight mode. Mind-body exercises like yoga and tai chi can also have effects. A single 90-minute yoga session has been shown to lower levels of cortisol and enhance the parasympathetic nervous system, which is involved in rest and relaxation.

Listen to your favorite tunes. Research has linked listening to music with improved immune function and lower cortisol levels.

Connect with others. Whether you join a book club, grab lunch with a friend, attend religious services, or volunteer, do something with others regularly. “Maintaining social connection is shown again and again to enhance quality of life, health, and stress resiliency,” says Gingrich. “Even small moments of connection””like in the checkout line at the grocery store””are important.” Building connections now can also make it easier to ask for help when you need it””a tough thing for many of us to do.

Increase self-compassion. You’re probably supportive if a friend or loved one has messed up or is going through a tough time. But when you’re in that position, how do you treat yourself with that same love and kindness. Being compassionate toward yourself and others can help diffuse emotional situations. To help build your capacity for compassion, a key component of resiliency, try this Loving Kindness meditation, which has been proven in scientific studies to work.

Turn off the news. Limit or eliminate negative influences such as the news, social media, or even people. The negativity adds to stress levels and can leave you feeling less hopeful. 

Build self-efficacy. Self-efficacy is the belief in your ability to do something. For example, you might have high self-efficacy when it comes to your job but lower self-efficacy when parenting a teen. The higher your self-efficacy is, the more likely you are to succeed in that area. It’s also a key to being resilient. To build your self-efficacy, think about previous moments of resilience and strength. We know you have them. Reminding yourself of your abilities to weather a storm can help you view your current situation more positively.

Go out in nature. Communing with nature or “forest bathing,” as the Japanese call it, has been shown to reduce stress hormones and ease feelings of anxiety, fatigue, and depression, all of which can help build resistance. Even if you simply go out into your backyard or sit in a city park, step away from all your electronics and spend more time outside for a mental health boost.

Experiencing new symptoms and changes to your body that often accompany menopause can add to your stress level.  Meeting with a doctor who specializes in menopause will provide you support through the menopause journey, and will help you devise a personalized plan to start feeling better now.

 

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.

Think eating disorders and body issues are limited to teenage girls? Nope. Teens, men, women, transgender people, all races and ethnicities, active duty military, and  as disproportionately as women over 50 struggle with eating well. Despite treatment advances, mortality rates for eating disorders remains high. It’s critical for everyone to know the warning signs and seek help if needed.

Jill, Gennev CEO, spoke with Julie Duffy Dillon, Registered Dietitian, Eating Disorder and Polycystic Ovarian Syndrome (PCOS) Specialist, and Food Behavior Expert, about the reasons women suffer disordered eating in midlife and what they can do to avoid or correct unhealthy eating.

Chat With Julie Duffy Dillon

In part 1 of “making peace with food in midlife and menopause,” listen as Jill and Julie talk about what Julie calls the “food peace journey” and how, as individuals and as a culture, we’ve gotten so far away healthy eating behaviors. In part 1, Julie introduces us to the idea of “intuitive eating” and how our society’s food rules (never eat before bedtime, for example) and misunderstanding of symbolic hunger have made us less healthy, not more.

Julie is trained as a mental health counselor and supervises dietitians and other health professionals to use weight-inclusive and attuned-eating strategies, so listen in as she tells Jill how we can all get on the road to food peace.

1:30 What are the warning signs that my eating has become seriously disordered?

Does food have too much power in your life, Julie asks. Do you find yourself thinking about food all the time? If so, it might be time for some intervention. If you’re avoiding situations and people because you fear the food involvement (pizza night with the family, for example), your situation may be bordering on dangerous.

4:20 How are body changes & eating disorders impacting women in midlife?

Eating disorders run the gamut, Julie says, but some women in midlife do have a particular vulnerability in body changes due to the shift in estrogen. We don’t yet understand the exact cause and effect or who might be more likely to develop a food disorder, but because every woman experiences changes at this time, all women should be on guard against unhealthy eating habits. There may be a biologically useful reason for those 15 pounds at menopause, by the way, and unhealthy consequences to fighting the gain.

[More from Julie on why eating disorders in women in midlife are so common.]

9:40 Do our bodies fight against weight loss?

Yep, says Julie. Our bodies don’t understand weight loss “on purpose,” so it starts going into survival mode, shutting down systems and sending hunger signals. Julie goes into some of the physical and emotional repercussions of overly restricted eating. Dieting is pretty counter-productive, according to Julie, so maybe don’t do it. There are better ways to be healthy.

[Speaking of potentially unhealthy dieting, read Julie’s thoughts on intermittent fasting in menopause.]

14:34 Advice for women who want to eat AND live?

Stop fighting your body, Julie says. Celebrate the gifts you have to give, value your body and its wisdom.

What great advice! Our thanks to Julie for sharing her wisdom and expertise. If you want more Julie (and who wouldn’t?), check out her website and podcasts.

Stay tuned for our next podcast with Amanda Giralmo, owner of wellthielife.com. This awesome holistic health coach is telling us what causes inflammation, how our bodies respond (hint: it ain’t good), and the changes we can make to reduce, avoid, and correct inflammation. Be sure to check back here and also subscribe to us on iTunes, Stitcher, SoundCloud, and Google Play so you never miss an episode.

Interested in learning more about accepting your midlife body? Work with a Registered Dietitian and get your Personalized Health Plan with a HealthFix Membership!

When do you feel your best? At a certain weight, when you’re exercising regularly, when you eat a particular way, or only when the planets are in some kind of mystical alignment? We’d love to hear how you strive to be your best and what works (or doesn’t) for you. Please share by posting on Gennev’s Facebook page, or joining Midlife & Menopause Solutions, Gennev’s closed Facebook group.

 

Nutrition wisdom from our nutrition coach and blogger, Michelle Cartmel

Grey skies and cold temperatures got you down? Feel like grabbing for a bowl of mac and cheese to warm your soul and beat those blues? Makes total sense!

craving comfort foods?

Habitually, many of us gravitate to comfort foods when temperatures outside drop because our own body temperature drops and eating this way feels like a natural way to warm up.

Also, studies show that there is a correlation between hormone levels and emotions, and conditions like Seasonal Affective Disorder (SAD) do impact our food cravings. According to Colleen Pierre, RD, in some people, shrinking sunlight can depress dopamine, a brain activator. Dopamine is the “search” chemical that makes you joyful, hungry for knowledge, and dauntless in seeking out something good to eat.

But before you reach for that bowl of mac and cheese, I️ encourage you to stop and smell the sweet potatoes! That’s right, I want you to begin to shift your thinking around winter eating and elevate your mood with whole, seasonal foods in lieu of some of the less healthy choices that you may have grown up eating.

I’ll give you two good reasons why:

  1. Calorie-dense, carb-heavy comfort foods might satisfy us in the short term, but they often leave us feeling lethargic, unmotivated and surprisingly hungry again within a few hours. Processed foods like white bread/pasta/bagels, baked goods and cereals are digested quickly, causing a spike in blood sugar, which can make us feel like we’re on a roller coaster ride of hunger and emotions.
  2. Eating comfort foods often can quickly add up to more pounds on the scale. Indulging every once in a while is OK, but it’s important to be mindful about your choices. So, decide when you’re going to indulge and enjoy it, but avoid making comfort eating a habit. I don’t know about you, but there’s nothing worse than trying on your warm weather clothes come spring time and having to struggle to close a button!

choose seasonal foods instead

We can enhance our moods and maintain our waistline with seasonal foods that are delicious and satiate our quest for warmth and flavor. Marry your favorite seasonal food (Brussels sprouts, sweet potatoes, spinach) with a whole grain or legume, lean protein and healthy fat, and you will feel energized and in-balance throughout the day.

I’ve included some of my favorite seasonal recipe go-to’s here because they’re rich in nutrients, and you can easily double or triple the recipes and enjoy throughout the week.

Other energizing meal ideas: Oatmeal served with sliced pears or apples, sprinkled with toasted pumpkin seeds. Roasted Brussels sprouts, tossed with avocado slices, toasted pecans and a light vinaigrette;  Frittata made with broccoli, chicken sausage and feta. Roasted butternut squash tossed into a bed of greens like spinach or arugula and olive oil and lemon juice with toasted slivered almonds.

This winter, convert your comfort food fantasies into more purist desires that come from the earth. Swap out the white pasta for a spiralized zucchini noodle, or make a sweet potato the new hero on your plate. You’ll feel cozy but light and will delight in every bite!

Cheers to your health,

Michelle

What are your favorite fall recipes? Share with us in the comments or on the Gennev Facebook page, or share your most delicious pictures on Instagram and tag @myGennev.

Want more wisdom from Michelle? You got it: check out nutrition to help you beat the heat from hot flashes or, even better for this time of year, learn how to avoid stress eating during the holidays.

 

Quick question: What’s your body’s biggest organ?

A. Brain
B. Heart
C. Lungs
D. Skin
E. Kidneys

The answer is D: skin. Adults have eight pounds and 22 square feet of skin. When your skin is healthy and hydrated, that’s 22 square feet of glorious glow. When it’s not, that’s a lot of room for discomfort.

Why does menopause dry skin happen?

Why does EVERYTHING happen at menopause? Estrogen, comma, lack thereof. As we get older, decrease in estrogen means skin gets thinner and less elastic due to a decrease in collagen. Without their usual supply of estrogen, our bodies produce less of the oil that both softens skin and helps it retain moisture. And without the protective benefits of that oil, our skin is more vulnerable to environmental damage from sun, pollution, soaps, low humidity, air conditioning, tobacco and alcohol use, etc.

Need help with your dry skin? 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.

What can I do to protect my skin?

Valeria Cole, CEO of Teadora

To get the skinny on skin, we talked with an expert: Valeria Cole, owner and CEO of Teadora Beauty, a natural skin and hair care company whose eco-friendly, toxin-free, cruelty free products are made from rain forest superfruits. (The company is on a mission to save and protect Amazon rain forest, one gorgeous head of hair at a time.)

Her advice:

  1. Drink water. LOTS of water
  2. Hydrating skin from the inside is critical, according to Val. “We fail to do this all the time, but it’s really the #1 thing we can do,” she told me. “Make a habit of it.”
  3. Get the right topical moisturization and menopause dry skin supplements
  4. Look for products that absorb quickly as “it should have a high fatty acid content to melt and sink into your skin quickly without clogging your pores.” And look for products enriched with vitamins: vitamins A and E as well as amino acids are particularly good moisturizers””this can help
  5. prevent dark spots and melasma in skin. Check out Teadora’s Brazilian Glow Beauty Butter for great moisturization. 
  6. Hydration and Moisture are not the same thing
  7. So make sure you not only drink lots of water, but you also drench your skin in much-needed hydration throughout the day. A good vitamin and antioxidant rich mist (like the Coco-Mint Skin Tonic) to spritz throughout the day is ideal.
  8. Apply products more often
  9. Don’t reserve your skin treatment for just when you get out of the shower, Val says; apply on-the-go to protect skin from the environmental damage of the big wild world. Val suggests investing in a mister to be able to quickly and easily spritz your face for additional hydration.
  10. Look for antioxidants
  11. When skin is dry, it ages more quickly as products high in antioxidants, like this Teadora Multi-Tasking Oil, will slow time’s roll.
  12. Exfoliate gently
  13. Skin renews itself every 28 days, Val explains, and getting rid of the dead skin can speed up the process by removing the outer layer. But remember: skin in perimenopause and menopause may be thinner, drier, and more delicate, so think “buff” as not “scrub.” You can also apply a nice facial mask to stimulate new skin and collagen and elastin production: Açaí Scrub & Brazilian Kaolin Clay Mask.
  14. Go sulfate-free
  15. Val says there are lots of reasons to avoid this lathering agent in your skin-care products: they’re irritating, drying, and may be toxic, so “¦ let’s not. Plus, many sulfates come from environmentally unsound production processes, so what’s better for your skin is also better for the planet. Woot! To meet your needs, check out Teadora’s Ultra-Silky Cleanser, Shampoo and Conditioner. Or, if you prefer bars to liquid cleansers, try the Toning Bar.
  16. Eat the right foods
  17. Again, shoot for high-antioxidants in your food and nourish your skin from the inside out. Val has a “glowing skin smoothie“ that will add to your shine.
  18. Sunscreen sunscreen sunscreen
  19. Yes, the sun is our friend, but like many friends, the relationship works best with limited exposure. The sun’s rays dry out our skin, age us prematurely, and of course, can cause skin cancer. So track down sunscreen that has an SPF of 15 at a minimum and works against UVA and UVB rays. Use year-round and reapply even more often than you think you need it.

Skin does more than hold your bits in so wanting healthy skin isn’t vanity as it’s smart. Healthy skin produces vitamin D and helps us regulate body temperature (when we’re not having hot flashes or cold flashes, anyway, but that’s not skin’s fault). Feelings of pain, pressure, or pleasure on the skin are a big part of how we understand and navigate our environment and avoid dangers. So take care of the skin you’re in.

 

Still worried about dry skin? Work with a Certified Health Coach and get your Personalized Menopause Plan. Learn more.

How do you deal with dry skin or other midlife- and menopause-related symptoms? We’d love to know the secret to your glossy hair, healthy teeth (menopause tooth decay blog coming soon!), refreshing sleep, etc., so “¦ help a sister out? Send me your ideas at info@gennev.com, and I’ll share them (but not your name, unless you OK it). Or you can reach Gennev-ers on the Gennev Facebook page or by joining Midlife & Menopause Solutions, our closed Facebook group.

 

October is Global Menopause Awareness Month! Considering how many women enter perimenopause without even knowing it, “awareness” seemed like a good idea to us at Gennev.

So this month, we’re helping women understand where they are in the menopause journey, so they can manage symptoms now and take measures to be healthier in the future.

What is Type 3?

This week, we’re focusing on Type 3, which is typically the first 7 as 10 years of menopause.

Once a woman has gone 12 full months without a period, she’s considered “menopausal.” While periods may be over, unfortunately, some uncomfortable menopause symptoms still remain.

Type 3s, here are your pain points

Congratulations on making it through Type 2! By now, your hormones are beginning to level out (low, but level), and your body has started adjusting to its new normal. Unfortunately, it’ll take some time before you’re fully adjusted, but many things should start to trend better.

Weight

Weight gain has probably slowed as you’re learning how to eat and exercise to fit your new body and metabolism. Ghrelin, the hunger hormone, can spike in some women in perimenopause, but by name it should be coming back under control. Remember that a little extra fat can be protective, so don’t be in too big of a hurry to shed all the weight you may have gained.

Gennev’s solution: Most importantly, embrace your new, beautiful body. It may be softer and rounder, but that’s OK. You’ll want to keep weight under control to ease joint pain and watch belly fat to reduce risk of metabolic syndrome, cardiovascular problems and diabetes, but 30 minutes of exercise a day and a good diet with plenty of water will help. 

Hot flashes and night sweats

Hot flashes and night sweats are likely still happening, though they will likely decrease in frequency and severity as you move through Type 3.

Gennev’s solution: If you’re able to take hormones, this is a great time to talk with a menopause-specialist physician about HRT or Hormone Replacement Therapy. Studies are now showing that women who go on estrogen replacement early in menopause reap the most benefits and have the lowest associated risks. If hormones are off the table for you, black cohosh has worked for many women, and our coaches can help you identify lifestyle behaviors that may trigger hot flashes.

Vaginal symptoms

This is the point at which women may begin to experience vaginal dryness and pain with intercourse. As estrogen diminshes, the tissues of the vagina can become drier, thinner, more vulnerable to injury.

Gennev’s solution: Many women find all the relief they need with a good moisturizer or lubricant. Other possible solutions include Mona Lisa Touch treatments, vaginal estrogen, and HRT. Any medication or treatment should be prescribed by a menopause specialist physician to be sure you’re getting safe and consistent dosages of hormones and expert care.

Brain fog

A big factor in Type 3, brain fog and lack of concentration can really frighten women who don’t know it’s coming. Many women have turned down advancement, even quit jobs, or undergone significant tests, fearful they’re experiencing early onset dementia. But brain fog and memory interruptions aren’t unusual as your brain adapts to having less estrogen.

Gennev’s solution: Feed your brain! A Mediterranean diet with its good, lean proteins, leafy greens, healthy fats, and omega-3-rich fatty fishes is a great choice for brain health. Supplementing your diet and filling any gaps in your nutrition with Vitality can help you stay at the top of your game. Make sure you take them with plenty of natural, unadulterated water, which your brain also needs.

Skin and hair changes

As our bodies lose estrogen, we experience changes to hair and skin: both can become drier. Skin wrinkles and loses elasticity, hair grays and thins. Again, it’s good to remember that aging is a privilege denied to many, and our changing bodies reflect a life of experience and wisdom!

Gennev’s solution: While we’re celebrating aging like fine wine, we should also be drinking plenty of water and taking Gennev’s Vitality, which has nutrients that help with the havoc time wreaks on hair and skin.

Musculoskeletal pain

Joint aches are very common­­­””in fact, foot, knee, shoulder, and back pain are some of the most common concerns we hear from Type 3 women.

Gennev’s solution: Keep moving. It might sound strange, but “motion is lotion“ as our Physical Therapy experts tell us. Continuing to move keeps joints lubricated, and it’s that lack of lubrication that causes them to ache in the first place. Also, an anti-inflammatory diet can reduce joint pain, as can magnesium glycinate.

Increasing incontinence

If you’re dealing with mild leakage when you cough or laugh or lift something heavy, or if you find you’re sometimes rushing to make it to the bathroom on time, don’t wait. Incontinence tends to worsen with age, but if you catch it early, incontinence can be halted, even reversed, without surgery. Pelvic muscles, like our muscles generally, can weaken as we age, leading to incontinence and even organ prolapse, so it’s important to strengthen pelvic muscles correctly!

Gennev’s solution: The first best step to dealing with incontinence is to find a Physical Therapist who specializes in the pelvic region. Pelvic PTs can help determine the issue and give you exercises to strengthen pelvic muscles without overdoing it. (Bonus: h3er pelvic muscles = better orgasms.)

Mood swings, anxiety, and depression

In the “good news” category, mood issues tend to dissipate in Type 3 and beyond, so you may be feeling relief from the anxiety, depression, irritability, and rage that can come earlier in the transition.

Still plenty to deal with in Type 3, but as you move through this phase, things should start to improve, and you can focus on the joys of this second half of life. However, it’s time now to consider the long-term effects of estrogen loss, so talk with a menopause-specialist doctor about how best to protect your bones, brain, and heart.

Are you a Type 3, or maybe you have a special Type 3 woman in your life? Come join the conversation about All Things Menopause in our Community forums!