If you’re standing out on your back steps in the depths of winter, holding an iced coffee and fanning yourself as your neighbors walk past, muffled to the hilt in sweaters, scarves, mittens, and wool hats, you might be in menopause or perimenopause.
Estimates vary, but anywhere up to 85% of women in the menopause transition experience hot flashes, and for some women, they can be devastating.
HRT (hormone replacement therapy) can be very effective for a lot of women, and the hrt pros and cons we thought we understood may actually be far less than we feared.
But if you can’t or choose not to go the HRT route, there is another medical option – the new FDA approved (non-hormone) medication Veozah. Veozah works by targeting and blocking a receptor in the brain which regulates body temperature. Studies have shown it significantly relieves hot flashes with fewer side effects.
If you are suffering from really bad hot flashes, a Gennev menopause-certified gynecologist can give you a trusted opinion, determine if medication is right for you, and provide prescription support. Book an appointment with a doctor here.
We should say from the outset that these alternative medicine for hot flashes and therapies often don’t have major clinical studies to prove their efficacy, or studies have shown little or no benefit beyond what a placebo might do.
However, every woman’s body is different, and we think it’s worthwhile to give you all the information, so you can make the most informed choice for you.
Gennev thanks Dr. Arianna Staruch, Dean for the School of Naturopathic Medicine at Bastyr University, for her expert assistance on this article. Learn more from Dr. Staruch by watching her presentation at Gennev’s M event.
We do recommend as strongly as that you talk with a doctor before adding supplements to your regimen. “Natural” doesn’t necessarily mean “safe,” and many remedies can interact with medications or conditions, so please talk to a doctor.
What else is out there? Quite a lot, it turns out.
Mindfulness is the act of being aware of everything around you, of being fully in the moment, without judgment. “When you’re mindful, you are actively involved in the activity with all of your senses instead of allowing your mind to wander,” says the Chopra Center. You’re also less concerned with future impacts because you’re wholly in the now, and that can be much a less stressful approach to life.
So how does mindfulness help reduce hot flashes? Well, according to a recent Mayo Clinic study, it may not. What mindfulness may do is help how women respond to hot flashes. Rather than getting upset, mindfulness can help women move through the hot flash, perceiving it as less disruptive and stressful.
Acupuncture. Recent research from the University of Copenhagen appears to indicate real benefit from acupuncture, reporting “a fast and clinically relevant reduction in moderate-to-severe menopausal symptoms during the six-week intervention.”
Women in the study claimed significantly decreased hot flushes, night sweats, and general sweating, as well as improvement to emotional and physical symptoms and skin and hair symptoms. “No severe adverse effects were reported,” which is always good to hear.
Yoga. Doing strenuous exercise before bed is generally not recommended as a strategy for avoiding night sweats. However, yoga, qigong, and tai chi may all help promote a better night’s sleep. According to Psychology Today, all of these practices can calm the nervous system, which should, says Functional Nutritionist Nicole Negron, reduce the number, duration, and intensity of hot flashes.
Relaxation breathing. Another tactic for riding out a hot flash (and potentially shortening the duration and lessening the intensity) involves relaxation breathing. This is slow, measured, even breathing in through the nose, out through the mouth, filling the diaphragm before the chest. It’s a great way to reduce stress and stay calm in a hot flash.
Again, we remind you to talk with your doctor before adding new substances to your diet. Some herbs can have negative health impacts or interact with medications, so have a frank and full conversation with your doc before introducing new things.
Additionally, supplements, herbs, compounded drugs, etc., are not generally regulated by the FDA, so it’s not always possible to know what you’re getting.
One thing you might do is work with a Naturopathic Doctor to be sure you’re taking the right things in the right amounts in the correct way, and that your treatments are coming from a reputable source.
Black cohosh, Latin name Actaea racemosa, previously known as Cimmicifuga racemose. Other common names include black snake root, black bugbane, or rattleweed. Native to North America, it has been used medicinally by First Nation peoples for a very long time, says the US National Institutes of Health, including for women’s reproductive issues.
To date there are 180 scientific articles listed in PubMed that include Black cohosh and menopausal symptoms, including 29 clinical trials. The results from these trials are mixed, with some showing benefit and some no difference from placebo. The most recent published in 2018 in the Journal of Education and Health Promotion showed that black cohosh decreased the number of hot flashes and improved quality of life scores.
A 2017 systematic review of journal articles on herbal preparations for menopausal symptoms showed that there are a number of common herbs that have benefit for menopausal women.
Some of the herbs included in the review are:
Sage. (Salvia officinalis) Yes, the stuff you’ve eaten at Thanksgiving has shown some effect on sweating as seen with hot flashes, as well as improving memory. However, excessive use of sage may cause rapid heart beat and seizures. In addition, it may lower blood sugar levels which could cause dangerous interactions with diabetic medications, so please talk with your doctor before taking sage as medication.
Red clover. (Trifolium pretense) Most studies seem to indicate red clover has no significant effect on hot flashes, though one study using fermented red clover made great claims of success. The North American Menopause Society says there are few reasons to be concerned about taking red clover except that in some animal studies, there was concern it “may have harmful effects on hormone-sensitive tissue,” so those with a personal or family history of hormone-sensitive cancers should be sure to talk with a doctor first.
Valerian root. (Valerian officinalis) This herb helps to increase levels of the calming neurotransmitter GABA and so is known to help promote sleep and decrease anxiety. Some women have found relief from hot flashes in valerian root as well. There are several “do not take if” warnings to be aware of, namely that it can increase side effects of medications, so if you are taking any medications or have any health conditions, talk to your doctor before adding valerian. Also, it can make you sleepy and less functional, so don’t take and then drive.
Maca. (Lepidium meyenii) This herb has gotten a lot of attention lately. However, a systematic review in 2011 of published papers on maca found four randomized trials that showed benefit, but the studies were too small to draw firm conclusions.
Maca root is native to Peru, and its recent claim to fame of increasing libido poses a threat to the sustainability of this plant in the wild. The lack of data to support health claims and the lack of safety information poses a threat to consumers as well, according to the Journal of Ethnopharmacology 2018. It seems this is an herb whose marketing outruns its scientific evidence.
Vitamin E. Studies in the past has shown that Vitamin E may help with mild hot flashes, says the Mayo Clinic. Supplements are OK; getting it from food is better. Nuts, seeds, and oils from nuts and seeds are good sources of Vitamin E. But don’t go crazy with the supplements as too much Vitamin E can increase bleeding.
Soy. This staple of Asian diets has long been studied for its health benefits. The isoflavones isolated from soy have also been studied as a dietary supplement. Because the concentrated isoflavones of soy supplements may be problematic for those with breast cancer concerns, we strongly suggest that women eat soy foods rather than take soy pills. In its least-processed forms, such as tofu, edamame, or miso, soy is very nutritious and may actually help reduce the risk of breast cancer recurrence. Soy also may reduce hot flashes.
If you’re considering adding a supplement to your diet to help with menopause symptoms, remember that you are adding it in hopes that it will have a medicinal effect as and you wouldn’t take penicillin without a doctor’s advice and oversight, would you? So please don’t add medicinal plants and herbs without that same expert assistance.
If you aren’t sure how to go about finding a safe distributor of quality products, you can start on the US Department of Health and Human Services, at the National Institutes of Health. There, the National Center for Complementary and Integrative Health has considerable resources to help you be an informed, safe consumer.
And always, always talk with your doctor. Without knowing the full range of medications and supplements you’re taking, she can’t identify potential interactions or help you make the best decisions for your health.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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Oh, those glorious night sweats “¦. “I would wake up 2 or 3 times a night, roasting, my pajamas and even my sheets soaked, heart racing, panicking that I was having a heart attack. I’m a very neat person, so to wake up swimming in sweat completely grossed me out.
“I would wake up 2 or 3 times a night”¦”
“And five minutes later, I was freezing. I was changing pajamas, even my sheets, in the middle of the night, so you can guess how well my partner and I were sleeping. I finally started sleeping in the guest room because it was so embarrassing.”
Night sweats and/or hot flashes affect 75 to 80 percent of women in menopause and perimenopause, and they can go on for years. Because night flashes are so prevalent and because the disruption of sleep they cause can have so many additional negative impacts, we’ve broken down the ways you can find some relief.
Oh, that flustered hypothalamus. Estrogen, the “master regulator” as neuroscientist Dr. Lisa Mosconi refers to it, is responsible for the onset of night sweats and hot flashes both.
The hypothalamus regulates our body temperature. This part of the brain has lots of estrogen receptors and hums along happily as long as the estrogen keeps coming.
But when estrogen declines in perimenopause and menopause (and less permanently, at other times of our lives), this brain structure gets confused, not sure if the body it’s regulating is freezing or overheating, and body temperature can roller coaster as the brain tries to figure it out.
The major difference between hot flashes and night sweats is really when they occur: hot flashes during the day, and night sweats at night. Night sweats (and sometimes hot flashes) can also be characterized by excessive sweating, nausea, and headaches in menopause.
There’s no cure for the vasomotor symptoms of perimenopause and menopause, though there are ways to manage the sleep-destroying heat.
When they’re the typical peri/menopause variety, no, night sweats aren’t dangerous. However, because they can interrupt sleep, night sweats have add-on effects that can really disrupt your life, including irritability, fatigue, brain fog, and an uptick in depression or anxiety.
However, night sweats can also be caused by thyroid issues, bacterial infections, low blood sugar, certain cancers, anxiety, and some medications. So if your night sweats come with unexplained weight loss, fever, or coughing, or come back after menopause symptoms have been gone for months or years, please consult a doctor.
Don’t sleep in the guest room. With the right combination of attitude, lifestyle adjustments, helpful products, and medications if necessary, you can get relief from the nightmare of night sweats. Speak with a Gennev doctor who can help you manage your hot flashes and night sweats with proven therapies including HRT as well as non-hormonal medications like Veozah.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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If you’ve ever found yourself wondering how you can support your cognitive function, you’re not alone. Maintaining our cognitive health as we age is key to quality of life, and considering that around the globe, 55 million people are living with Alzheimer’s or other forms of dementia, this topic hits home for many. In honor of Alzheimer’s and Brain Awareness month, Gennev’s Registered Dietitians share their 10 tips to help boost your brain health.
One of the most vital nutrients for our brain’s health is omega 3 fatty acids, as it may slow age-related mental decline and support prevention of Alzheimer’s disease. This healthy fat source cannot be made in the body and must come from dietary sources. If you enjoy seafood, aim for two 3 oz. servings of cold-water fish per week to meet your omega 3 needs. Fish can be easy to prepare from scratch – try this salmon veggie sheet pan recipe. You can also stock up on quality canned salmon or tuna (Wild Planet and Safe Catch are recommended brands due to their high quality and sustainability standards) to pair with veggies and crackers for a quick and easy lunch. And of course, supplementation is an option. Gennev’s Glow supplement is an easy way to get in your omega 3’s throughout the week.
If you don’t eat seafood and supplements aren’t for you, aim for plant-based sources such as ground flax, chia seeds or walnuts on a regular basis. These can be added to oatmeal, smoothies or sprinkled on salads.
Building and maintaining strong social bonds is supportive for our overall brain health. And, studies have shown that loneliness may increase the risk of cognitive decline in older adults. Those who stay engaged with others appear to exercise their neural pathways in a way that protects them against cognitive decline with aging. Staying socially connected can look different for everyone – it may involve close friendships, romantic relationships, or being part of a group with a shared interest. Looking to increase your social connectedness? Consider becoming part of a walking group, starting a weekly get-together at a local coffee shop with friends, or joining a book club.
Prioritizing sleep is key for brain health, and most adults need between 7 to 8 hours a night to maintain optimal cognitive function. This can be challenging if sleep is a struggle due to stress, hormonal changes or other factors. Gennev’s Women’s Guide to a Good Night’s Sleep in Menopause offers insight on how you can find solutions for optimizing sleep despite hormonal changes.
A core principle of the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay diet) is to include vegetables throughout the day. This diet was designed to reduce the risk of dementia and loss of brain function as you age. Get started by challenging yourself to make ½ of your plate veggies that you enjoy at mealtime.
Individuals who possess an optimistic mindset, positive attitude, life satisfaction and increased purpose in life are at a reduced risk of developing dementia. Keeping a mindfulness practice such gratitude journaling can support boosting optimism and increase sense of well-being. This can be practiced by writing down a few things you are grateful for each day. Other ideas to boost optimism include positive self-talk, spending time with positive people (positivity is contagious!), and making sure to laugh on a regular basis.
Research shows that exercise increases our levels of BDNF (Brain Derived Neurotropic Factor), the compound that promotes the formation of new neural networks. Focus on what exercise you enjoy most, and don’t be afraid to start small. Walking, biking and swimming are all great choices. Get creative and go for a walk as you explore a new part of a local town or city you live in or visit a new park or hiking trail to include the added benefit of spending time in nature, which also is supportive of our cognitive function. Other ideas include trying a rock-climbing gym or even going snow shoeing if you live in a cold environment. Any type of increased movement is helpful- this could even be as simple as taking the stairs at work, or parking further away at the grocery store.
Even mild dehydration can affect our cognitive function. In her book Brain Food, neuroscientist Dr. Lisa Mosconi states that even mild dehydration can trigger cognitive issues such as brain fog. Water helps to increase blood flow to the brain, and therefore supports cognition. We recommend consuming half your body weight in ounces of water each day. And if you are sweating often from hot flashes, exercise, or being in a warm climate, you may need even more water.
Think of cognitively stimulating activities as exercise for the brain. When we keep our brain stimulated on a regular basis, we are supporting a reduced risk of cognitive impairment as we age. Research shows that board games, crossword puzzles or brain games online, when practiced consistently, are supportive for optimizing cognitive function. Staying cognitively stimulated doesn’t have to be limited to games. It can also include reading, learning new things, painting, drawing or playing musical instruments -just to name a few.
These days, so many of us experience a high level of stress on a regular basis. Menopause itself can be stressful! Stressors will happen, but it’s the chronic, long-term stress that can have a major impact on cognition. Evaluate ways to minimize your daily stressors as much as possible. This will look different for everyone, as each person’s situation is unique. Ideas include limiting phone use and screen time, practicing self-care activities such as stretching before bed, getting a massage, pursuing a hobby or reading a good book, and creating boundaries- learn to say “no’ as appropriate. If this is a significant struggle for you, seek help from your physician, or a mental health provider for additional support.
Choline is an essential nutrient that is crucial for memory formation. Its deficiency is associated with memory deficit, making it important to prioritize this nutrient. Research has found that those with adequate choline intake have greater performance on cognitive tests assessing sensory motor speed, perceptual speed, executive function and global cognition. Sources of choline include eggs, seafood, liver, and certain vegetables such as broccoli and Brussels sprouts. Boost your choline in your daily meals by enjoying an egg scramble, include roasted broccoli with your dinner meal, or enjoy salmon on a salad at lunch time.
A healthy lifestyle is key to supporting your body and mind as you age. If you need guidance to optimize your daily habits and support brain health, visit with a Gennev Registered Dietitian to create your personalized wellness plan.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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A smoothie is often a well-intended way to consume something healthy. It can be a perfect opportunity to eat more fruits and vegetables (something we all know we need), add some protein and have a “balanced” meal or snack all in one cup. Sipping a nutritionally balanced smoothie allows for an on-the-go, convenient way to eat in today’s busy world.
What makes a smoothie “healthy”? Smoothies can include anything and everything from fresh fruit, berries, seeds, nuts, powders, elixirs, milks and even ice cream. It can be confusing to sort through all these ingredient options and to understand what is nutritionally optimal, so we broke it down for you. Read on to learn how to build a healthy smoothie.
Gennev Dietitians teach our patients about eating balanced meals that align with our Menopause Healthy Plate method. This means most meals are composed of healthy unsaturated fats, lean or plant-based protein, and fiber-rich carbohydrates. When a smoothie contains all three (fat, protein and carbs), it will satiate the appetite (fill you up), support healthy blood sugar levels and provide other nutritional perks such as antioxidants, naturally anti-inflammatory foods, and fiber for good digestion. Our approach is that nutritional needs can be met with whole foods as opposed to relying on processed powders, added “boosts” or other mixes.
The following are our go-to foods that fit the building blocks of a healthy whole foods smoothie:
*Remember you can swap out different protein/fat/carb options and tweak these recipes to your liking!
Recipes created by: Monika Jacobson, RDN
Protein: ¾ cup plain, unsweetened Greek yogurt
Fat: 1 Tablespoon almond butter + 1 teaspoon unsweetened, shredded coconut (optional)
Fiber-rich carbs: ½ small banana + ½ cup frozen mango chunks + 1 cup spinach
Protein: ¾ cup plain, unsweetened kefir
Fat: 3 tablespoons avocado
Fiber-rich carbs: ½ small banana + 1 cup mixed frozen berries
Protein: ¾ cup silken tofu
Fat: 1 Tablespoon peanut butter
Fiber-rich carbs: 1 small frozen banana + ½ cup shredded kale
Other: 2 teaspoons unsweetened dark cocoa powder
Balanced nutrition from whole foods is key to warding off disease in menopause and beyond. If you need guidance on how to incorporate healthy recipes like this and others into your diet on a regular basis, consider working with our integrated care team who are experts in supporting women in menopause. Our RDNs will create your personalized plan that optimizes your nutrition and other lifestyle factors, plus provides one-on-one support to create healthy habits for the long-term.
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Whether you were an athlete or a not-the-workout type when you were younger, now appears to be the most crucial time of your life to work out. Exercise may be one of your best defenses against unwelcome changes that occur with menopause, including weight gain and belly fat. But exercise’s most significant impact isn’t a slimmer waistline or firmer arms. In fact, one of exercise’s greatest benefits may go unnoticed as the positive impact it has on your metabolic health.
“Often people think of exercise as only a way to burn calories for weight loss,” says Stasi Kasianchuk, a registered dietitian, exercise physiologist, and Gennev’s director of lifestyle care. “Then they give up on exercise if the number on the scale doesn’t meet expectations. They don’t realize the physiological benefits movement provides to the body even without the desired amount of weight loss.”
Exercise improves cell metabolism, blood vessel health, blood sugar control, and brain health, but you can’t easily see or measure these changes. Despite that, they offer long-term benefits for metabolic health, which can translate to better quality of life, fewer menopausal symptoms, and less weight gain.
Metabolic health is the ability of the body to process and utilize energy by metabolizing macronutrients, such as carbohydrates, protein, and fat, and micronutrients, such as vitamins and minerals. “Essentially, the mitochondria, the powerhouses of every cell in the body, are working efficiently and effectively,” says Kasianchuk. When you’re metabolically healthy, your risk of developing chronic disease, such as heart disease, diabetes, and stroke decreases.
There are five markers of optimal metabolic health for women and men:
If your levels for any of these markers fall outside the listed range, we encourage you to take steps to improve your metabolic health. (About 88 percent of American adults have at least one of these risk factors.) Left untreated, things are likely to get worse as you transition into post-menopause. If your numbers are off for three or more of these markers, you have what’s known as metabolic syndrome. Research has found that metabolic syndrome increases a woman’s risk of heart disease six-fold and their risk of diabetes five-fold. It may even increase the risk of breast cancer.
Women who had gestational diabetes or preeclampsia when they were pregnant are also at a higher risk of metabolic problems as they get older. But these problems aren’t inevitable. Exercise and other lifestyle changes can protect your metabolic health.
Menopause and the accompanying decline in estrogen appear to accelerate changes that contribute to poorer metabolic health and an increased risk of metabolic syndrome, heart disease, diabetes, dementia, and even cancer. Increases in belly fat, blood sugar, and cholesterol are common during menopause, along with declines in muscle mass, and affect metabolic health.
Typically, your metabolism is highly efficient. Your body breaks down carbohydrates into glucose (a simple sugar), a primary energy source for your body. In response to glucose in the bloodstream, your pancreas releases insulin, a hormone that signals cells to absorb the glucose. Mitochondria, the powerhouses of cells, process some of the glucose into energy that cells can use. Muscles and the liver store excess glucose as glycogen for later use. Even fat cells can store glucose as energy once it’s converted into triglycerides, a type of fat. When your body needs energy, whether to fuel a workout, your brain and other organs, or body processes like breathing or fighting an infection, it taps into these resources for glucose.
But when estrogen declines during menopause, this process is impacted. The body becomes less sensitive to insulin, so cells aren’t absorbing as much glucose from the bloodstream. In addition, muscle loss accelerates as you age, and the less muscle you have, the less assistance muscle cells can offer to remove glucose from the bloodstream. Higher blood glucose levels place more stress on the pancreas to secrete more insulin. Chronically high levels can lead to diabetes, requiring medications to bring glucose levels back within a normal range.
Estrogen’s anti-inflammatory properties also protect women from heart disease. When it decreases, LDL cholesterol can rise, HDL cholesterol can drop, and blood vessels become more rigid, setting the stage for plaque formation, heart disease, and metabolic dysfunction. The changes in blood vessels may also contribute to rises in blood pressure, another marker of metabolic health. The increase in weight and particularly belly fat that often occurs during menopause is yet another impactor of metabolic health.
The good news: Being physically active can minimize or even counteract some of these negative changes.
Physical activity has a positive effect on metabolic health by mitigating some of the effects of menopause and directly impacting some of the markers of metabolic health.Regular exercise improves insulin sensitivity, so your body can manage glucose more effectively. It reduces bad LDL cholesterol and triglycerides and raises good HDL cholesterol, reducing your heart disease and stroke risk. Combined with a healthy diet, exercise can also help you lose weight or prevent weight gain. But even if the number on the scale isn’t budging, you improve your metabolic health every time you get up and move.
Exercise also improves your body composition. Resistance training, in particular, is beneficial for preserving and building muscle mass. And as estrogen is waning, resistance training may provide an estrogen-mimicking effect to muscle cells to support metabolic health. All types of exercise help burn fat, especially the deep belly fat that contributes to many chronic diseases.
Being active also has a ripple effect on other behaviors that affect metabolic health. Research shows that women who are more active during menopause eat healthier. Exercise has also been found to improve sleep, which is vital to metabolic health.
“Any movement on a regular basis supports metabolic health,” says Kasianchuk. “That said, during the menopause transition, resistance training and high-intensity interval training offer more bang for the buck when it comes to metabolic health.”
Resistance or strength training counteracts the muscle loss that started in your 30s and accelerates during menopause. Declines in muscle cause metabolism to slow, which encourages weight gain. Resistance training can slow the loss and even rebuild muscle, which can help prevent weight gain and make weight loss easier. Muscle is also integral in utilizing glucose. Strength training using dumbbells, exercise machines, elastic resistance bands, or your own body weight provides resistance to challenge muscles so their mass increases. The more muscle cells you have, the better your body will be at managing blood glucose to improve your metabolic health and reduce your risk of diabetes.
High-intensity interval training involves alternating short bouts of vigorous aerobic exercise with recovery bouts of low- to moderate-intensity aerobic exercise. So instead of walking, running, riding a bike, or swimming at the same steady pace for your entire workout, you speed up and slow down. The repeated faster, higher intensity bouts raise your heart rate higher, boosting cardio fitness faster than one-speed workouts. It also trains your body to more effectively utilize fuel to produce energy and improves your body’s ability to regulate glucose, thus enhancing your metabolic health.
You don’t have to spend hours at the gym or follow complicated routines to reap the benefits of exercise in midlife. “Simplicity and enjoyment within the movement you choose is key to building consistency,” says Kasianchuk. Here’s how to maximize exercise’s benefits.
Aim for 150 minutes of aerobic exercise a week. That’s 30 minutes five days a week or 21.5 minutes a day. And you can break it up any way you want during the day. For example, do 10 minutes first thing in the morning, another 10 at lunchtime, and 10 more after dinner. It all adds up and counts. Walking is an easy way to start exercising, and Gennev’s free walking programs can help you stick with it.
Do intervals on two or three days. Instead of doing steady-paced cardio every time you exercise, make some of those workouts intervals by speeding up and slowing down instead of maintaining one speed. This is part of the 150 minutes of aerobic exercise that you’re aiming to do. A simple way to start interval training is with 30-second speed or high-intensity intervals and 60-second slower, recovery intervals. Since interval workouts are higher intensity, you should do this type of workout on nonconsecutive days to give your body time to recover. You can still do moderate-intensity, steady pace exercise in between.
Add one, two, or three days of strength training. Aim to challenge the major muscles in your body. A single set of eight to 12 reps is enough to see improvements as long as you’re using a weight or resistance that makes your last few reps difficult to complete. Plan your strength workouts on nonconsecutive days to allow your muscles time to recover.
“You don’t have to do it perfectly,” says Kasianchuk. “It’s more important to just start. Do what you can and find what movement brings you joy. Any movement is better than none at all.””¯
When you make some key lifestyle choices in menopause, it can have a lasting effect on your health as well as help to relieve symptoms. Gennev’s virtual menopause clinic provides access to experts in menopause lifestyle change management. Our dietitians will help you optimize your health through evidence-based nutrition, fitness and mindfulness practices. Schedule a one-on-one virtual visit to get started with your personalized wellness plan.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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When our bodies change in menopause, our desire for sex often changes as well. With declines in estrogen, many women experience a lower sex drive, vaginal dryness and painful sex. But all too often, they are ashamed to share with their partners why sex has become less appealing, and this can lead to relationship issues.
Whether you are paired up or unpartnered, having regular sex is good for you. According to the North American Menopause Society, regular vaginal sexual activity is important for vaginal health after menopause because it stimulates blood flow, helps keep your vaginal muscles toned, and maintains your vagina’s length and stretchiness. And other studies have shown it can even help boost the immune system.
Yes, sex is good for you. But how can you even think about having sex when your libido is at an all-time low, and intercourse is accompanied by pain and discomfort? Dr. Rebecca Dunsmoor-Su, board-certified OB/GYN and Gennev’s Chief Medical Officer, gets this question from many of her patients. She shared three tips she frequently discusses with her menopause patients.
In midlife, shifting from spontaneous desire to responsive sexual desire is key for aiding arousal. Responsive sexual desire starts with your brain instead of your genitals. Responsive desire can be triggered with touching, kissing, and other forms of intimacy. And by establishing a schedule (like Tuesdays at 9pm) for when intimacy and sex are welcomed, couples can restart the desire cycle by making intimacy a priority, and ensure both partners are open to where it may lead.
Painful sex in menopause is very common but is also very fixable. There is no need to suffer when there are evidence-based treatments that can relieve your symptoms. From vaginal estrogen to pelvic floor therapy, there are medical interventions that can help treat the underlying cause.
Your changing body is likely hard for you to fully understand, so it is very unlikely your partner will realize the impact menopause is having on you. Share with your partner what gives you pleasure as well as what doesn’t feel good. And remember, whatever works for you both is completely fine – whether it’s sexual intercourse, clitoral stimulation or just cuddling.
Book a virtual visit with a Gennev doctor today to learn about the evidence-based treatments that will help relieve vaginal dryness, painful sex and support your libido. Our team of menopause-trained, board-certified OB/GYNs will discuss your symptoms and help you determine the therapies that are right for you.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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Feelings of increased anxiety, depression, anger, rage, and panic are not uncommon for women to experience during the peri to post-menopausal transition. Estrogen and progesterone play a role in our brain chemistry, so as these hormones change, there can be downstream effects to the regulation of the brain chemicals which regulate mood and emotions.
While these hormonal changes can absolutely impact mental health status it is important to recognize that they are never the only component playing a role. The hormone changes alone that occur in peri and post-menopause do not by themselves cause anxiety, depression, or other mental health conditions. Rather it is the hormonal shifts which have a tendency to exacerbate underlying symptoms such as anxiety and depression that have existed previously, even if not as intense.
The “convenient” timing of the menopause transition should also not be ignored. This often aligns with a time of life when women have aging parents, teenage children or an empty nest, greater work demands, relationship challenges, or also happen to be living through a Pandemic, just to name a few of the convoluting factors that also impact mental health. To say that the relationship between menopause and mental health is complicated, is an understatement. Given this complexity getting the support needed often takes a collaborative approach involving multiple healthcare providers.
The extremes at which these feelings are experienced exist on a continuum and can vary person to person. Regardless of where someone falls on this continuum, these feelings are real, uncomfortable, and for most women overwhelming, disconcerting, and deserving of getting support.
In cases of severe anxiety, depression, personality disorders, trauma, and derealization, it is important that you are working with a credentialed mental health provider who can provide the specific support you need. If you are experiencing any of the following symptoms, you may need support from a mental health professional:
Finding a therapist that is right for you, and that you can bond with, can have a major impact on your progress. Need help finding a mental health provider?
Many women feel increased moodiness, anxiety, and even symptoms of depression throughout the menopause transition. However, it’s important to not just brush off lingering symptoms to menopause.
Together with LifeStance Health, one of the nation’s largest providers of virtual and in-person outpatient mental healthcare, Gennev offers access to menopause-trained OB/GYNs, psychiatrists, psychologists, licensed therapists, and dietitians who provide guidance, prescription support, and lifestyle therapies for your mind and body through this important stage of life.
“Learn more about how Gennev patients receive integrated care that addresses both the physical and mental health symptoms associated with menopause.
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If your concerns feel too heavy to handle, there is no shame in seeking professional help: Call, text, or chat 988 to reach the National Suicide Prevention Lifeline, and you will be connected to trained counselors that are part of the existing Lifeline network. You can also dial 800-273-8255 or chat via the web at 988lifeline.org/chat/.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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A new hot flash treatment is on the horizon! The FDA recently approved Veozah (Fezolinetant) for the treatment of hot flashes for women in menopause. This is the first drug treatment of its kind, and represents a viable option for those who are not able to receive hormone therapy.
Hot flashes are one of the most common symptoms of menopause, and can range from mild to severe. In the United States, 70-80% of women experience hot flashes during the menopause transition, and for many of them, they significantly impact their quality of life. “We have known that hormone replacement therapy (HRT) is an excellent treatment for hot flashes, however there are a subset of women who are not appropriate for HRT, or who choose not to use it,” says Dr. Rebecca Dunsmoor-Su, board-certified OB/GYN, and Gennev Chief Medical Officer. “Up until now, in these women we have used other medications such as anti-depressants with minimal to moderate reduction in hot flashes. With the approval of Veozah that changes today!”
According to the FDA statement, Veozah works by targeting and blocking a receptor in the brain which regulates body temperature.
Dr. Dunsmoor-Su shares, “To understand how it works it helps to know how the brain and ovary interact, and why menopause causes hot flashes (or temperature dysregulation). When we are having regular cycles there are neurons in the brain that release a pre-hormone called gonadotropin releasing hormone (GnRH) which stimulate the pituitary to talk with the ovary and develop one or more eggs for ovulation. This GnRH is released in a pulsing pattern, and different pulses signal different parts of the cycle. The pulses are regulated by feedback from the estrogen made by the ovary as it develops eggs. When the ovary runs out of eggs and does not respond to the pituitary, it does not release estrogen, which means the pulses go unregulated and are constant. The KNDY neuron connects this part of the hypothalamus to another part called the “warm sensing neuron”, which regulates what is a normal temperature range for your body. If the pulsing is constant, and constantly being transmitted to the warm sensing neuron, then the range of normal temperatures becomes very small, and any time you sense yourself to be outside that narrow range and you have a hot flash!”
Simply put, when a patient takes Veozah, it blocks one of the transmitters in the KNDY neuron, specifically neurokinin 3 (NK3), which means the body does not tell the warm sensing neuron about what is going on in the GnRH neuron, and the “normal” temperature range does not shrink. Thus, no hot flash is triggered.
Astellas Pharma US, Inc., the company that makes Veozah, did several large-scale studies which looked at effectiveness and safety to the drug. They reported that use of the medication reduced hot flashes by 50% or more over the 12 weeks of use compared to a placebo drug. Patients who continued the medication for a full 12 months saw continued benefits during that time. Because of the effectiveness of Veozah, they showed an improvement in quality of life due to hot flashes. There was also some noted improvement in sleep, though research was inconclusive to the drug’s impact on this symptom.
The most common side effect reported was headache. While there is no significant impact on the liver in the safety trials, because of previous concerns the FDA is recommending liver tests in the first year of use.
“Hormone therapy is still the best medicine for hot flashes,” says Dr. Dunsmoor-Su. “If you are not a good candidate for this medication, we are soon going to have a new medicine that is much more specifically targeting hot flashes with fewer side effects than our previous options. This is an exciting development and is going to be helpful for so many women who have not been able to find relief!”
Veozah is anticipated to be available for patients by early June. A potential downside? According to Astellas, a 30-day supply is expected to cost $550 a month.
Don’t let hot flashes negatively impact your quality of life. Visit with a Gennev doctor to address the role that hormonal shifts play in the symptoms you are experiencing, and access the treatments that are right for you.
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You have likely heard about the practice of mindfulness. Whether it’s in yoga class, on the news or in casual conversation, “be mindful” is a buzz phrase and health tip. While the practice of mindfulness is a growing trend, the origin of mindfulness practice dates back hundreds of years and is rooted in Hinduism and Buddhism. More recently, mindfulness has evolved into a secular practice (for some) and migrated into the Western world. “Being mindful” may sound intimidating if the concept is new to you. But mindfulness can be an approachable and highly effective tool in reducing stress and anxiety, which are two very common symptoms experienced in menopause.
Mindfulness is all about slowing down and making observations about yourself and the things around you. Mindfulness is about being present, here and now. It can greatly optimize mental and emotional wellbeing by being aware of your own internal state and surroundings. When we allow ourselves to be more present, we create space to observe our thoughts without judgement, bring forth curiosity, and be more intentional about our actions and behaviors.
Mindfulness is the opposite of operating on autopilot, or being driven by anxiety and heightened emotions.
Gennev doctors and dietitians often hear from patients how they don’t feel like themselves anymore, or they feel like they are disconnected from their body in menopause. Mindfulness teaches us to be connected to our own bodies once again. When we are mindful, we listen to ourselves and the signals our bodies send us. Menopause can be a season in life where stress and anxiety are amplified, and the busyness of the daily routine can distract us from these signals. By tuning in to our body’s signals, we may notice a need for rest, hydration, movement, seeking food for nourishment, creating boundaries and even saying “no” more often.
“Mindfulness allows us to build awareness and know when our minds and bodies have reached capacity. We all have limits that need to be honored.” – Monika Jacobson, RDN at Gennev
Another way to look at mindfulness is through a neuroscience lens. When a stressful event leaves us feeling anxious, or perhaps you naturally have a nervous or worried demeanor, our sympathetic nervous system is activated. This “fight or flight“ response causes a release of hormones into the body and the accompanying stress can often manifest into physical symptoms. These symptoms may include a racing heart, increased sweating or hot flashes, heightened pain sensations, digestive issues, and difficulty sleeping due to ruminating or racing thoughts (all these are common menopause symptoms too). By practicing mindfulness, we can retrain the brain to find homeostasis, recover, and ultimately spend less time in “fight or flight.”
Here are five practical ways to start practicing mindfulness in your daily life. Remember, it will take some time for the practice of being mindful to become second nature. Be curious and compassionate with yourself, as both are key components of mindfulness.
If you need support in taking the steps to manage the many symptoms of menopause, you are not alone. Together with LifeStance Health, one of the nation’s largest providers of virtual and in-person outpatient mental healthcare, Gennev offers access to menopause-trained OB/GYNs, psychiatrists, psychologists, licensed therapists, and dietitians who provide guidance, prescription support, and lifestyle therapies for your mind and body through this important stage of life. Learn more about how Gennev patients receive integrated care that addresses both the physical and mental health symptoms associated with menopause.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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We are proud to announce that Gennev is now in-network with Aetna’s commercial health plans in all 50 states. As the nation’s leading virtual menopause clinic, this allows us to bring more accessible quality menopause care to millions of women across the United States.
Read all about it in our official news release that follows below.
SEATTLE, WA as Gennev, the nation’s leading virtual menopause clinic provider, announced today that it is now in-network for most of Aetna’s commercial health plans in all 50 states and the District of Columbia. Care provided as part of a Gennev integrated menopause treatment plan is available without prior authorization for most Aetna® commercial members and may require a referral within HMO plans.
“One fifth of the U.S. workforce consists of women of menopause age, yet few of them seek treatment for symptoms that impact their quality of life,” said Gennev CEO Jill Angelo. “Gennev providers help women understand where they are in their 7as10-year journey, then they deliver a customized, evidence-based plan to help them feel relief. This agreement with Aetna® will increase access to this menopause care for millions of American women, while helping to reinforce the need for this care with both employers and the women struggling to find solutions.”
A 2023 study by the Mayo Clinic titled, Impact of Menopause Symptoms on Women in the Workplace found that issues stemming from menopause caused approximately one in seven women to miss work, reduce their hours, or quit, retire or be laid off. Most of those same respondents found working during menopause more challenging than other common life changes, yet the majority of them felt uncomfortable talking to supervisors or human resources about their experiences.
Gennev providers have already helped thousands of U.S. women improve their quality of life by prescribing personalized, evidence-based treatment plans and delivering the virtual support needed for those plans to succeed. Integrated treatment plans may include prescription medication, nutrition, fitness, sleep, mindfulness, and behavioral health therapies. Gennev’s team of OB-GYNs and Registered Dietitian Nutritionists serve patients nationwide, and 92% of patients report some symptom relief after their first visit.
Aetna commercial members can book an appointment or take the Gennev menopause assessment at gennev.com, or call the care team at (206) 895-4292 to schedule a visit. The cost of your virtual visit and any necessary prescriptions may vary based on your individual plan. For detailed benefits information, please contact the phone number on the back of your Aetna Member ID card or by visiting Aetna.com
To learn more about our whole-body approach to menopause care, or to book a virtual visit, click here.
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Gennev, the nation’s leading virtual menopause clinic, continues to lead the way in changing the standard of care for women in menopause. Together with LifeStance Health, one of the nation’s largest providers of virtual and in-person outpatient mental healthcare, Gennev now provides integrated care to address both the physical as well as the mental health symptoms of menopause.
During perimenopause and menopause, women may experience impacts to their emotional health, including new or increased symptoms of depression, anxiety and other mental health conditions. And, up to 20% of women will be diagnosed with new onset major depressive disorder (MDD) in midlife.*
Mental health is a critical component of overall well-being, and Gennev clinicians will work closely with LifeStance’s team of psychiatric and psychotherapy clinicians as a collaborative care team to provide evidence-based, comprehensive treatment recommendations that offer a whole-person approach to menopause.
“Gennev is committed to delivering the most comprehensive menopause care for women, and our partnership with LifeStance will empower them to take control of their physical and emotional health needs,” said Jill Angelo, CEO, Gennev.
“Many women struggle with behavioral health symptoms during menopause, but we shouldn’t accept that as the status quo. Research shows that proactively addressing behavioral health conditions during menopause reduces the likelihood of a patient requiring crisis care. The results are improved quality of life and, ideally, a reduction of downstream behavioral health costs,” said Dr. Rebecca Dunsmoor-Su, MD, Chief Medical Officer, Gennev.
“We look forward to partnering with Gennev and bringing LifeStance’s trusted, affordable and personalized mental healthcare to their patients, ensuring they receive integrated treatment that specifically addresses their unique concerns during menopause,” said Dr. Anisha Patel-Dunn, Chief Medical Officer, LifeStance. “By collaborating with Gennev’s clinicians, we can more effectively care for the whole-person health of women experiencing menopause.”
“Learn more about how Gennev patients receive integrated care that addresses both the physical and mental health symptoms associated with menopause.
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* J. T. Bromberger1,2, L. Schott1, H. M. Kravitz3,4, and H. Joffe. Risk factors for major depression during midlife among a community sample of women with and without prior major depression: are they the same or different? Psychol Med. 2015June;45(8):1653as1664
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When it comes to supplements, magnesium is often overshadowed by more popular nutrients like multivitamins, vitamin D, omega 3s, and calcium, according to the National Center for Health Statistics. But, at Gennev, magnesium is known as a superhero supplement because it’s made a pivotal difference in menopause symptom management for so many women.
“Magnesium was a game changer for me,” says Wendy Y. “It’s helped me to calm my nervous system, get rid of anxiety-ridden thoughts, and sleep better. I used to wake up between 2 a.m. and 4 a.m. and not be able to fall back to sleep. Now, I fall asleep immediately and sleep through the night. I get a deeper, more restorative sleep, so I’m calmer, more productive, and think more clearly during the day. It’s also helped with constipation.”
Magnesium, found in every cell of your body, is essential for the functioning of over 300 enzymes. It’s involved in more than 600 biochemical reactions in your body”everything from energy production and muscle and nerve function to blood sugar and blood pressure regulation and bone formation. Yet, more than half of Americans aren’t getting enough of this valuable mineral. In a study of 171 postmenopausal women, 82 percent were low in magnesium, which can greatly impact menopause symptoms and health as you age.
“The changing hormones during the menopause transition can increase risk for low bone mineral density, brain fog, poor sleep, mood shifts, increasing anxiety, increased insulin resistance, and changes in digestion,” says Stasi Kasianchuk, a Registered Dietitian Nutritionist and Gennev’s director of health coaching. “A micronutrient in form, magnesium can have macro effects impacting multiple areas of health for peri and post-menopausal women.”
Gennev customers have shared that they’ve experienced many benefits from taking this supplement consistently, including relief from joint pain, cold flashes, Restless Leg Syndrome, muscle cramps, PMS, anxiety, headaches, disrupted sleep and fatigue.
“Estrogen offers anti-inflammatory benefits and joint lubrication,” says Kasianchuk. “With estrogen levels decreasing over the menopausal transition, inflammation throughout the body can increase, and a low magnesium status may exacerbate this. Addressing the magnesium deficiency can play a role in mitigating inflammation at the joint and help to mitigate pain.”
Here are some of the greatest benefits magnesium offers based on scientific studies.
Keeps bones strong. Calcium and vitamin D tend to be the go-to supplements for bone health, but they may not be enough, especially during menopause. About 60 percent of your body’s magnesium is stored in bones, making it a key player in bone health. In a 2021 review of seven studies on magnesium supplementation, all showed increases in bone density and decreases in fracture risk.
Bones are in a constant state of remodeling, with cells called osteoclasts breaking down bone and cells called osteoblasts rebuilding bone. During your youth, osteoblasts outperformed osteoclasts resulting in more bone building and stronger bones. Their activity evens out during adulthood, and you tend to maintain bone strength and density. But as you age, osteoblasts slow down, and bone density and strength start declining. The loss of estrogen with menopause increases osteoclast activity resulting in more significant bone loss and risk of osteoporosis, low bone density that puts you at risk for fractures, and its precursor osteopenia, borderline losses in bone. Magnesium supplementation has also been shown to decrease this bone turnover in postmenopausal women with osteoporosis.
Low magnesium levels have also been associated with osteoporosis and low vitamin D levels. A study in the journal Nutrient found that improving magnesium levels in postmenopausal women also had a beneficial effect on their vitamin D levels. When 27 healthy postmenopausal women with low magnesium took magnesium supplements for two months, they not only increased their magnesium levels but also raised their vitamin D levels. About 80 percent of the women were low in vitamin D at the start of the study. The improvement is probably due to magnesium’s essential role in the synthesis and activation of vitamin D.
Boosts mood. Magnesium plays a role in the production of serotonin, a neurotransmitter that regulates mood, which may explain why magnesium supplementation has been found to help ease depression and anxiety, common issues during menopause. Low magnesium levels have been associated with a greater risk of depression and more severe symptoms, according to research. In a six-week study of 126 adults, average age 52, and with mild to moderate depression, magnesium supplements alleviated symptoms with improvements noted within the first two weeks. On average, people reported a six-point decline in depression based on a 27-point questionnaire and a four-point reduction in anxiety based on a 21-point questionnaire. Some research has even found improvements in less than a week.
Unlike a sedative or anti-anxiety medication, magnesium is milder, but often effective. Kasianchuk suggests, “it’s like it turns down the volume of racing thoughts, making it feel more manageable.”
Improves sleep. Magnesium impacts bodily functions that can help you get a better night’s sleep. It’s involved in regulating your circadian rhythms, your body’s natural clock, that affects your sleep-wake cycle. It interacts with neurotransmitters that play a critical role in sleep regulations. It appears to increase melatonin, a hormone that regulates your sleep cycle, and magnesium can have a relaxing effect on the body, which helps facilitate sleep. When 23 older adults with insomnia took magnesium supplements for eight weeks, they fell asleep faster, woke up less throughout the night, and slept longer, resulting in an overall better quality of sleep, compared to a control group, according to a study in the Journal of Research in Medical Sciences.
Protects your heart. Magnesium is essential for healthy heart rhythms. Low levels of magnesium have been linked to irregular heartbeats known as arrythmias and atrial fibrillation (afib). This common heart rate disorder that causes the heart’s upper chambers to quiver and increases your risk of stroke and heart attack. In a small study, some postmenopausal women who were consuming a low-magnesium diet experienced afib and heart flutters within two months. Following supplementation, the symptoms quickly resolved. Your risk of heart disease, the leading cause of death in women, also increases if you’re not getting enough magnesium.
Magnesium also impacts key risk factors for heart disease, such as hypertension and diabetes. Based on research, people with adequate levels of magnesium appear to be at a lower risk for these diseases compared to those with low magnesium levels. Along with protecting against these diseases, magnesium supplementation also appears to improve these conditions. Several meta-analysis have found that magnesium can lower systolic blood pressure (the top number) by up to four points and diastolic blood pressure (the bottom number) by up to three points. The improvements were even greater when magnesium was combined with antihypertensive medications, 19 points for systolic and 11 points for diastolic. Magnesium also plays a role in regulating blood sugar. In a review of 18 studies on people with diabetes or people at high risk for diabetes, magnesium supplementation improved blood glucose levels and insulin sensitivity.
The first step to increasing your magnesium and getting all of its amazing benefits is to eat more foods that are high in magnesium. Here are some good choices to make a part of your daily meals.
While magnesium is plentiful in a wide variety of foods, it can be difficult to get enough from diet alone, especially as you age. Only about 30 to 40 percent of the magnesium you get from food is absorbed by your body, which is why it is wise also to supplement. The recommended daily intake for magnesium is 320 mg. While high doses of magnesium, don’t seem to be a problem because your kidneys will excrete any excess, too much could lead to diarrhea, nausea, and cramping. To be on the safe side, keep your intake to no more than 350 mg.
Magnesium supplements come in a variety of forms, so it can be confusing to figure out which one is right for you, and some forms can cause unpleasant side effects. “When I tried magnesium for insomnia and muscle cramps, it worked well, but it wasn’t easy on my sensitive GI tract,” said Tracy P. “I was reluctant to take it every day until my doctor recommended magnesium glycinate. My muscle cramps have subsided. I’m sleeping well, and I don’t have to compromise with an upset stomach to get enough magnesium.”
The forms of magnesium that seem to be best absorbed by the body to raise your magnesium levels with fewer gastrointestinal symptoms like diarrhea include, glycinate, lactate, and malate. Magnesium glycinate seems to have a calming effect, making it particularly helpful for other menopause symptoms including anxiety, depression, stress, and sleep. Magnesium malate may help with symptoms of fibromyalgia and chronic fatigue syndrome, but more research is needed to confirm this. Other well-absorbed types that can have a mild laxative effect are citrate and chloride, which may be helpful if you have constipation.
Magnesium oxide isn’t well absorbed, but it is an effective treatment for constipation and other digestive problems like heartburn and indigestion, and some research shows it may be helpful for migraines.
Whatever type of magnesium supplement you choose, speaking with your doctor or a Gennev Dietitian about your symptoms may reveal additional remedies and evidence-based treatments that will make your menopause transition more manageable.
The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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