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In 2019, nearly 60 million working women in the U.S. were either approaching or in menopause. In their mid-40s and 50s, these are women in the prime of their careers. They’re employees who tend to be rich in experience and knowledge, making significant contributions, and ascending to or already in pivotal leadership roles. In other words, they’re the employees you’ve invested in and want to keep. The employees your competitors would love to snatch up.

More and more, companies are combating attrition by anticipating, then meeting, the needs of their employees. If you offer paid time off for family leave, set aside a lactation room for nursing mothers, provide wellness programs or fertility benefits, or allow employees to work flexible hours, your company is in good company. If you’re looking for new ways to retain some of your most valuable employees””women in their mid-40s and 50s””it’s smart to turn your focus to menopause. And if you do, you’ll be among the vanguard of this emerging trend.

Why menopause?

Marking a woman’s transition to the post-childbearing years, menopause is really just a date””the 1 year anniversary of a woman’s last period. Most commonly, this falls around age 51. But in the 5 or so years leading up to that (known as perimenopause) and the 10 or more years following it, the fluctuations in a woman’s estrogen and progestin levels can cause a host of symptoms that can be disruptive to both her personal and professional life. Or not. Some women sail through the transition easily. Others have a few symptoms, but they’re not troubling enough to amount to much. But others””84% of women surveyed by the AARP“” struggle with some combination of hot flashes/night sweats (a.k.a. vasomotor symptoms), insomnia, mood swings, migraines, anxiety, brain fog, or more, and said they disrupted their lives, including work.

Those symptoms can come at a cost to employers. A 2015 study looking at those costs found that women with untreated vasomotor symptoms used significantly more healthcare resources:

These women also had 57% more indirect work productivity loss days, which amounted to an annual incremental indirect cost per patient of US$770.

What makes navigating these symptoms that much more troubling for women is that menopause isn’t a common topic of conversation, especially at the office. Unless someone has gone through it, they don’t really understand it. And that lack of understanding can make people feel uncomfortable hearing about it. And women experiencing the symptoms can fear they will be sidelined if they’re vocal about them. So they “buck up” and often suffer in silence.

Imagine you’re at the top of your game in your career, and how the following scenarios might impact your job satisfaction if you had no support from your employer:

What would it look like if your employer had policies in place to support you in these moments and more?

What your company can do

If you’re not sure how to support employees experiencing menopause symptoms, you’re not alone. Menopause policies are somewhat new here in the US, although some recommendations are emerging. Employers in Europe have developed a number of policies meant to support and retain these workers. Here are several:

Menopause Discussion Groups – Just like any special interest group at a company, this brings together women in perimenopause and menopause to talk about their experiences and learn from each other. It’s a safe place to share the good, the bad and everything in between.

Access to Information – Marks & Spencer in England created a Manage your Menopause micro-site on their employee wellness site. Yours could house videos, tips, product information, links to articles and books, etc.

Menopause Training – When managers understand menopause, they can better support employees who are impacted by it.

Paid Leave and Flexible Working Arrangements – On days when menopause symptoms cause an employee to feel unable to work in the office, offer her paid leave or the ability to work remotely if she’s not already, and/or flexible hours.

Menopause-conducive Workspaces – A broadcaster in the UK, Channel 4, implemented menopause policies last year that included private, cool, quiet workspaces and annual workspace assessments to ensure needs continue to be met.

Coverage for Expert Menopause Care – Most women don’t know who to turn to for help in managing their menopause symptoms. And it’s not their fault. According to that same study conducted by AARP, 80% of gynecology residency programs in the US spend exactly 0 hours on menopause education. So even a woman’s trusted OB-GYN might not be up to speed on the latest treatments.

Add to that the fact that menopause symptoms are wiley. Just when one of them is responding to a new treatment, a new symptom may pop up. And one treatment may work for a while, then stop working and need to be adjusted. So menopause care requires an ongoing relationship with a physician who is well versed in the intricacies of all of the symptoms and the nuances of their various treatments. Gennev provides this level of menopause expertise and care to women via video visits with doctors who specialize in menopause, care-team messaging, and access to ongoing menopause education, treatments, and tips.

The headline here is that women in peri/menopause can absolutely stay at the top of their game at work. And they’ll likely stay with employers who help them find the medical support they need to do so.

Let’s tackle this together

If you’re a working woman in perimenopause, you understand that things like brain fog, fatigue, hot flashes, heavy periods and lack of sleep can make the day feel very long. Gennev is now offering trusted treatment and solutions for the workplace. We want to help your employers support you better. If you’re interested in getting your employer more information about Gennev Menopause Wellness Solutions, click here.

How many times have you been on a health food kick, walked into the grocery store with your list feeling motivated, and walked out feeling deflated because you spent your “whole paycheck” on just a few days’ worth of healthy groceries? With all of the imperative messaging from the media and marketers around which healthy foods we need to be buying now, the importance of buying organic, etc., it’s hard not to get caught up in and confused by this health food frenzy.

Several years ago, I was fed up by another whole-paycheck outing and realized I had to stop the excessive spending and take a back-to-basics approach to healthy eating. After all, I had grown up in a small town in Western Pennsylvania during the iceberg lettuce generation of the 80s and always managed to stay fit and healthy on a limited grocery budget. I knew I could do better!

I’m not suggesting we eat iceberg lettuce (although I do love a good blue cheese wedge every now and again!). Rather, I think we could all benefit from ignoring some of the advertising/social media chatter around must-eat foods in order to curtail some of our spending. After my epiphany, I created a set of grocery shopping guidelines that help protect my pocketbook but allow me and my family to continue to thrive.

Take these tips with you to the grocery store the next time that you shop, and I promise, you won’t feel like you’ve fallen victim to the Whole Paycheck Phenomenon again.

  1. Shop the bulk aisle. There are so many healthy goodies in this aisle, and you can buy just what you need, as opposed to the often oversized packages of some foods that end up going to waste. Check out our list of bulk food favorites.
  2. Know when you need to buy organic produce, and when you can skimp. This list from Eating Well of the “Dirty Dozen” fruits and veggies you should be buying organic is a great go-to.
  3. Buy organic protein, but challenge yourself to buy only half of what you might ordinarily eat. Sure, organic meat is a must for meat-eaters, but it is so expensive and can eat away at your budget. Here’s how to cut back:
  4. Cut down on your meat consumption by cutting your normal portion size in half and crowd the rest of your plate with greens, veggies and fiber-rich starches like sweet potatoes or whole grain rice. Have you seen the size of a chicken breast lately? One breast is enough for three people sometimes, so chances are, you won’t miss what you cut out!
  5. Find less-expensive sources of protein like eggs, beans, and tofu, and substitute these for meat several days a week.
  6. Shop the frozen section. How many times have you bought fruit and let it go bad? Buying fruits like berries and peaches in the frozen section allows you to use what you want and avoid waste. Frozen veggies like edamame are also particularly great go-to’s, as you can toss a handful onto salads and into stir-fries and still have some to spare. Green Giant just introduced a line of frozen Riced Veggies that I’m crazy about like their Cauliflower Medley.
  7. Buy generic whenever possible. There is no shame in buying generic foods, only savings to be had. Be careful to read labels, though, as some less-expensive brands can sneak additives into our foods. Whole Foods has done a great job with their 365 product line, and we’re loving the 365 Market they’ve opened here in Seattle.
  8. Establish a short list of healthy, affordable, go-to staples, and make it a normal part of your weekly shopping list. Having a list helps to streamline your waistline and pocketbook because it helps you to avoid making impulse purchasing decisions.

And finally a quick reminder: you don’t have to shop at fancy markets to be healthy. Don’t get me wrong, these places can be inspiring and generally feel-good environments to be in, but your local grocery store carries most everything the more upscale market does. You just have to know what you’re looking for, which is why these guidelines can be so helpful to you.

Cheers to your health!
Michelle

 

News flash: the holiday season can be stressful!

Surprise, right? No one is shocked by this bit of information, but we don’t always respond appropriately. So our awesome DPTs, Meagan and Brianna, thought we might talk a bit about how to practice some healthy self care at the holidays.

Here are their thoughts on how to take care of YOU while you take care of everyone else this festive season.

Massage

If you’ve never had a massage (or only the therapeutic kind to rehab an injury, for example), this is one great way to relax after stressful shopping, planning, prepping (or in my case, avoiding all the above).

Massage increases blood flow, soothes anxiety and stress, refreshes your body, and can help you release pain in your joints and muscles.

If you’re not comfortable lying down or stripping down, you can find a practitioner who will give you a “chair massage” as fully clothed, in a chair, working on your shoulders, neck, and back.

Some caveats when shopping for a massage practitioner:

  1. Look for a licensed, certified, or registered massage therapist. Check their website, says Bri, to get a feel for their level of professionalism.
  2. Ask how many years of experience they have. Meagan suggests dropping in a specific muscle name to gauge their knowledge. If they look at you with confusion, consider moving on: a licensed massage therapist should be familiar with the names of muscles. We have no idea what your infraspinatus is, but our DPTs do, and so should your therapist, says Meagan.
  3. Be sure to fully disclose any conditions you have they need to know about, like arthritis, osteoporosis, artificial joints, injuries, back pain, etc. Be sure they’re comfortable working with or around that condition.
  4. Ask for recommendations from friends or even from your doc, if you have a particular condition, Brianna says.
  5. Some health insurance covers massage therapy, so check with your provider and your massage therapist.
  6. If you’re looking for relaxation as opposed to therapy, maybe steer away from a sports massage practitioner or make clear what you want, says Meagan. Sports massage can involve working much deeper tissue and may not provide the stress relief you’re looking for right now.

Sauna, hot tub, spa

When it’s 20 degrees out and you’re looking for some blood flow and comfort, these can be a great way to relax and soak in the heat. Again, look for places that have a good reputation for hygiene and safety.

Or turn your own bathtub into a spa, says Meagan. Epsom salts are terrific for soothing body and spirit. Bath bombs are great too, says Bri. We like Lush or Rocky Mountain Soap to give you an instant spa experience and fizz the stress away.

Shoes

If you’re out and about and on your feet a lot this holiday season, treat yourself to a good pair of shoes, Meagan says. Safe tread on icy sidewalks, good cushioning and support for your joints and posture“”this is not only good self-care, it can help avoid problems in the future. Remember, your body is a chain, and where and how “the rubber meets the road” matters as much for your body as it does for your car.

Nutrition and mindfulness

“Just be mindful of what you’re eating and drinking,” Bri says. You don’t have to deny yourself all the pleasures of the season, but you may find that paying attention helps you stay in control. Avoid the “day after” syndrome of your guy feeling terrible or guilty or both. If you’re headed to a holiday event that likely involves food and drink, go in with a plan: eat from a smaller plate; scan all your options first, so you indulge in the very best and don’t waste your calories on lesser treats; if it’s a potluck, bring an option you can feel good about eating so you know there’s at least one healthy thing there.

Why do we overindulge during the holidays? Well, for many of us, it’s the only time of year we allow ourselves certain treats, Meagan says, certainly in this quantity. So maybe we should consider making festive cookies in July.  Maybe we’re not thinking about the sheer volume of goodies we’re buying or baking, and we end up overeating simply because we don’t want to throw stuff away. Or maybe alcohol and indulging friends lessen our restraint. Whatever, figure out what’s guiding your decisions when it comes to food and drink so you’re forewarned.

One thing to really think about, Bri adds, is your intake of festive “this season only” drinks from your local coffee shop, for example. That peppermint latte that you must have because you can only get it during the holidays, takes a real toll on your wallet and your waistline and remember that coffee can hit you right in the bladder“¦.

Hydrate

“˜Tis the season of dry, plus we’re busy, we’re on the move and don’t want to have to take potty stops, we’re drinking plenty, but that ain’t water, Sally as this time of year, we may actually have to think about drinking enough water. Including water in your plans is great for appetite control as well as all the good benefits of just being appropriately hydrated.

Plan for activity

Take a daily walk with friends and family, especially if folks are visiting from far away, says Bri. There’s nothing like a brisk walk in the snow to spur great conversation! Find a 5K walk/run in your area and get a group to do it together. Bri says her family gives events and activities instead of traditional gifts as a zoo pass or ticket to the aquarium, a lift ticket for a local ski area, even the gift of time to take a hike together.

Being really virtuous (exercising, eating well) puts you in the right mindset and helps you continue making good choices because you feel so darn good.

Detox your spaces

The holidays are a time to accrue more stuff, and all that stuff can be subtly stressful, Meagan says. Pick your purge, she says, and clean out a drawer a day. Give it away, recycle it, just give yourself the gift of clean, organized, uncluttered space.

Do what you want

Too many events planned, too many people to see, too many miles to drive? As Bri says, save yourself the stress and just say no. Prioritize according to what you really want to do, because it’s your holiday season too.

Still stressed?

What do you do if you just can’t stop doing all the things that stress you out at the holidays?

Stop and take a deep breath, says Meagan. The physiological benefits of deep, measured breathing are real as your pulse and blood pressure decrease and your head stops swirling. Breathe in deeply, then do an aggressive release on the out as make noise, sigh loudly, feel your body let go of the breath and the tension. Drop your shoulders.

And get enough sleep, Bri says. “This is the season of sickness,” she reminds us, so do yourself the favor of getting good rest. If you’re tired, stop online shopping, flipping through family recipes, organizing your date book, and go to bed. It may be the best decision you make all day.

How do you take care of yourself during the Season of Festive Stress? Fill us in! Comment below, or find us on Facebook or in Midlife & Menopause Solutions, our Facebook group. You can also join us, anonymously, if you prefer, on our community forums.

 

If you suffer from hot flashes but aren’t keen on hormone replacement therapy, you might feel that you just need to suck it up, buttercup. Hot flashes and night sweats are a natural part of midlife, right?

Good news: there is a natural way to deal with perimenopause and menopause symptoms like hot flashes and night sweats. It’s called black cohosh. And speaking of buttercups…

What is Black Cohosh?

Black Cohosh (Actaea racemosa) is a member of the buttercup family native to the eastern part of North America. 

You might know black cohosh by its old Latin name (Cimicifuga racemosa) or one of its many old-timey names: snakeroot, black bugbane, rattleweed, macrotys, and rheumatism weed.

Or this might be the first time you’re hearing about it.

Black cohosh is the most widely used botanical for hot flashes and, unlike some botanic supplements, is an herb, not a phytoestrogen. Native Americans used it to treat a variety of ailments, from musculoskeletal pain to flu-like symptoms to women’s reproductive health. And there was the black cohosh-containing concoction created by Mrs. Lydia Pinkham which relieved menstrual and menopausal symptoms for American women between 1873 and 1906. 

Today, black cohosh is used to treat menopause symptoms like hot flashes, night sweats, vaginal dryness, sleep disturbances, and mood issues. 

Though you may think “pretty flower” when you think of the buttercup family, medicinal black cohosh comes from the roots and rhizomes, the underground stems, of the plant. You’ll find it prepared as powders, extract, teas, or in pill form. 

Scientists don’t know exactly which compounds in black cohosh treat menopause symptoms; it could be triterpene glycosides, resins, or aromatic acid derivatives. Because of this inconsistency, different products vary, and studies find varying results as to the root’s effectiveness. 

Does black cohosh help with hot flashes?

As with every supplement, results tend to be a mixed bag. What works brilliantly for one woman is less effective for another. Black cohosh has been considered effective for treating menopausal symptoms in the US for over fifty years, but clinical results vary.

Some studies conclude that black cohosh is indeed effective in treating hot flashes.

Clinical trials published in 2016 testing the therapeutic benefits of Iranian herbal medicine showed that black cohosh did reduce hot flashes and supported the use of herbal medicine as an alternative to modern medicine.

The European Union’s Committee on Herbal Medicinal Products supports the use of black cohosh to treat hot flashes based on 20 clinical studies involving more than 6,000 patients and “well-established use” in Europe.

Other studies say it isn’t that effective. 

A 2006 study assigned 351 women with menopause symptoms aged 45-55 into five groups: 160 mg/day black cohosh (standardized to contain 2.5% triterpene glycosides), a multibotanical preparation containing 200 mg black cohosh along with other ingredients, the same multibotanical preparation plus two daily servings of 12-20 g soy protein, hormone therapy, and placebo.

After three, six, and twelve months, each of the herbal groups’ hot flashes and night sweats was no different from women who took the placebo, and after a year, the multibotanical-plus-soy group’s symptoms were worse.

A 2009 study split up 88 perimenopausal and postmenopausal women into four groups: one taking 128 mg/day black cohosh (5.7% triterpene glycosides), red clover, hormone therapy, and placebo.

Why You Should Use Black Cohosh For Night Sweats

The number of night sweats decreased in all groups at three, six, nine, and twelve months. The herbal and placebo groups reported the same results, except the black cohosh group, which showed worse symptoms at six and nine months.

And other studies support… further studies.

Black cohosh reviews

A 2012 review of 16 randomized trials involving a total of 2,027 women resulted in “insufficient evidence” to support or deny black cohosh effectiveness and advocated for further studies. 

Because so many women have told us they found relief from black cohosh, and because there are few to no side effects from responsible use from a credible provider, we have added a black cohosh supplement to our offerings for Gennev women.

 

Curious to give it a try? Speak To One Of Our Doctors About Black Cohosh And Menopause

Gennev’s Black Cohosh supplement comes in a vegetarian capsule free of common allergens, formulated by our team of OB/GYNs and Naturopathic doctors.

Each serving (1 capsule) contains 185 mg black cohosh root 185 mg and 1 mg black cohosh root and rhizome extract (standardized to contact 2.5% total triterpene glycosides).

As always, talk to your doctor (or one of ours) before adding supplements if you have pre-existing conditions or take medications that may be problematic. 

 

Have you tried black cohosh for help with hot flashes or night sweats? Let us know in a comment or share your experience in the Gennev Community Forums!

 

While hot flashes are practically synonymous with perimenopause, some women experience the other extreme: a bone-deep cold that no matter how many blankets you layer on, you just can’t warm up. Or you may be in a warm room and suddenly feel chilled and begin shivering. Sometimes cold flashes come on the heels of a hot flash when damp, sweaty clothes only make them worse. Other times, they come alone and mysteriously. Cold flashes usually pass within a few minutes, but they can last for up to 20 minutes and are more common at night.

Cold flashes are considered an unusual perimenopause symptom, but given the number of women we’ve heard from who are experiencing them, we’re starting to think that cold flashes are more common than doctors realize.

Cold flashes: What’s happening?

Much like hot flashes, cold flashes are likely caused by the hormone havoc going on in your body. As estrogen levels drop, the hypothalamusasthe part of your brain responsible for regulating your body temperatureasgets overly sensitive, and therefore temperature regulation can be unstable.

Cold flashes can also be triggered by a panic attack or anxiety. During a panic attack, your body releases adrenaline and other stress hormones that can affect its ability to regulate body temperature.

Although they’re less common than hot flashes, cold flashes are no less disruptive, especially at night. And given how rare a decent night’s sleep can be during this time of life, learning how to manage cold flashes may give you a shot at some vastly improved rest.

What to do about cold flashes

Here are some steps you can take to help even out your body temperature:

Limit caffeine and alcohol. Not only can they disrupt your sleep, but these substances also influence your body’s temperature regulation system.

Avoid sugar, spicy foods, and nicotine. All can be triggers for cold or hot flashes.

Be prepared. Stash extra clothes at work, in the car, or carry some with you.  You can don another layer when a cold flash strikes. If it’s a hot flash, you can change out of damp clothes, which may reduce the chances of a follow-up cold flash. At night, keep extra blankets handy. Moisture-wicking bedding and pajamas can help, too, and keep a spare pair next to your bed for a quick change if needed.

Get active. When you’re in the throes of a cold flash, hop out of your seat and start moving. This will increase blood flow to help warm you up.

Practice relaxing. Easier said than done, right? Especially if you’re thinking that it means meditating for a half hour or taking an hour-long yoga class. It is easier than that. You can start with just a minute or two. Set a timer for every hour or so and when it goes off, stop and take a few deep breaths. Before each meal, do a few stretches. Or every time you’re in your car alone, close your eyes and pay attention to how your body feels””of course, do this before you start driving or once you reach your destination. Even small steps can help to ease anxiety that may precipitate a number of perimenopausal symptoms.

Slip on socks. If cold flashes haunt you at night, keeping your feet warm may help.

Keep in mind that sometimes the things you do to survive a cold flash may trigger a hot one. If that’s your M.O., proceed with caution. Drink warm beverages instead of hot ones. Pile on one blanket at a time instead of half a dozen. Turn up the thermostat a degree or two, not 10.

When to get help with cold flashes

If you’re having disruptive cold flashes, a trip to the doctor is recommended. Poor blood circulation, thyroid dysfunction, anemia, and low blood sugar can cause cold flashes and can be more serious than a typical hormonal imbalance due to perimenopause. If they are strictly perimenopause related, you and your doctor can discuss hormone replacement therapy (HRT),antidepressants, or low-dose birth control pills, which can offer relief. 

We can help you manage your cold flashes

 

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.

I’ve been thinking about community a lot lately.

How much do we need it? As women, most all of us thrive on connection.

And when we’re going through life’s transitions, connecting with others going through the same thing kind of makes it more palatable.

Personally, I’ve got my community of women to whom I go to with the most personal of things. I’ve got a very small handful of friends (like 3-5 max) that I share life’s ups and downs. Things about my marriage, my family, even shameful mistakes that I’ve made. I’ve learned that I feel better when I share with others that I trust”¦even if there is no amount of advice that can help me recover”¦quickly.

But how about going through menopause? Is it something that you want to share with others?

 

 

For menopause and health topics, I broaden my net. I’m willing to share my experiences with other women of all levels of closeness to me, because women’s health is a “sisterhood” type of topic that creates a common bond, even when a personal relationship doesn’t exist.

Menopause levels the playing field. We’re all going to go through it.

I commonly find that my role with Gennev makes me a safe place for women to share all types of gnarly health symptoms including mood swings, painful sex, vaginal dryness, and the all-too-common insomnia that especially nails women in the workplace.

One woman even went so far to call me “the vagina whisperer.”

I’m struggling to land on what our Gennev community needs to be as we grow beyond the thousands of women we serve today. Is it a support group or health Q&A forum?

Do you find comfort in sharing/listening in a closed Facebook group, like the one Gennev hosts called Midlife & Menopause Solutions?

Or would you rather browse a general menopause FAQ forum to seek out questions and answers from health practitioners and like-minded women?

And is a menopause community something you want to bring your friends into, or something that you want to do anonymously?

I want to hear what you want your community to be. Is it simply a place to connect with like-minded women? Or a place to get answers and solutions for feeling better in your body?

Email me at jill@gennev.com

Have a great weekend!

JIll

 

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

If you want a doctor’s opinion on preventing osteoporosis for you, a Gennev menopause-certified gynecologist can give you a trusted opinion, determine if medication is right for you, and they can provide prescription support. Book an appointment with a doctor today.

Let’s talk bone health:

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

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

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

Risk factors for osteoporosis

If you:

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

Sometimes being “dense” is a good thing

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

Can we protect our bones as we age? Yup.

To protect your bones, do these:

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

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

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

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

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

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

Discuss these osteoporosis treatments with your doctor:

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

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

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

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

Now, drop and give me twenty.

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

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

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

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

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

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

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

Menopause and resiliency

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

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

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

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

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

 

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

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

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

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

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

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

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

Happy Galentine’s Day!

jill angelo, genneve cvo

Check out the video!

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

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

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

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

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

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

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

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

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

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

Drink lots of water

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

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

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

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

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

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

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

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

Holiday events: runs, walks, and plunges

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

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

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

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

Plan activities that don’t involve food

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

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

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

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

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

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

A taste of indulgence

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

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

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

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

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

 

Using eastern medicine and traditions to combat period discomfort

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

From Adam Burrill, L.Ac., MSOM:

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

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

Don’t despair: These symptoms may be avoidable.

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

Seeking relief in Chinese Medicine

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

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

The four basic patterns of problem periods

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

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

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

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

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

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

 

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

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

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

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

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

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

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

 

 

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

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

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

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

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

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

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

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

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

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