We’re guessing you’re doing Mother’s Day a little differently this year.

For those who celebrate this day “” whether you have a mom, are a mom, or both “” Sunday, May 10 may be a little short on in-person hugs and kisses.

But the reasons we celebrate mom and give her a day of her own have never been more clear. As the world continues to deal with COVID 19, we’re seeing so many moms on the front lines.

They’re health care workers, risking their own health to care for others. According to the US Census Bureau, “Women account for three-quarters of full-time, year-round health care workers today.” They’re grocery store workers, postal employees, caregivers for the elderly. They’re delivering packages to your door, and struggling to find ways to educate children “” even those who don’t have access to technology. They’re home with bored, impatient kids, finding ways to keep the kids occupied and on track while still doing all the other things they need to do.

Moms are amazing. And we want to celebrate them all!

This Mother’s Day, we want to make sure every mom and every woman making it work in these tough times is taken care of too.

Taking care of mom

Midlife and the menopause transition are wake-up calls to start taking the very best care of yourself. Good, healthy practices ease menopause symptoms, set you up for better health for the rest of your life, and can improve your immunity in the time of COVID 19.

We have some really good ideas for you to honor mom as and the mom in you:

1. With a HealthFix subscription, mom has unlimited access to a Health Coach who can help her design her personal wellness plan. With her coach, she’ll work out the right nutrition and the right exercise, get help with sleep, stress, menopause symptoms, and more. Our Coaches will help keep mom accountable so she’ll be healthier now and for the many years to come. With HealthFix Premium, she gets unlimited access to our telemedicine physicians.
2. Smart supplements. This May we are launching our amazing new Vitality Pack of supplements, carefully designed and made for menopausal and post-menopausal women. Created by Naturopathic Physician Dr. Wendy Ellis, our supplements are the highest quality, perfectly balanced to complement one another, and sized to deliver the optimum dosage. It can be hard to get everything you need “” don’t miss out. Learn more about savvy supplementation from the designer of our Vitality Pack.
3. Healthy products. We get it. There are some things you’re just not quite ready to buy for your mom. Fortunately, Gennev has lots of great choices! For example, our Ultra-Gentle Body Wash is great for skin that needs a little extra love (and not much else “extra” like perfumes). Our magnesium glycinate can help mom sleep better and have less joint pain.

And bonus! Right now, to celebrate both mom and the launch of our new supplements, we’re giving away a free month of our Vitality Pack to every new HealthFix subscriber.

Give Mom the gift of health with a HealthFix subscription “” now with a free carton of Gennev Vitality premium dietary supplements!

Why HealthFix?

HealthFix is a leap into better health. Mom can work with a coach to identify her problem areas and her goals. Together, they’ll create a personalized, sustainable plan that helps her shift behaviors “” at her pace “” to optimize health and enjoy life to the fullest.

With HealthFix, she’ll learn ways to control menopause symptoms now and to reduce her risk of heart disease, dementia and Alzheimer’s disease, osteoporosis, certain types of cancers, and more in the years ahead.

Other ideas for mom

What does mom say when you ask her what she wants for Mother’s Day? We’re guessing, “More time with you” is a frequent answer from years past. But this year, that might not be possible. If you can’t spend time with mom in person, here are some other ways to still be connected.

Skype/Zoom calls. If your mom has a smart phone or laptop, help her get on Skype for face-to-face time with loved ones. This is a great way to connect with grandkids. We know loneliness and isolation are not at all good for us, especially as we get older, so keep mom in touch!

Charitable giving. There are lots of great causes out there, and no doubt you can find one near and dear to mom’s heart. Just be sure to do your research so you know the charity you’re giving to is legit!

Buy local. Small, local businesses have it especially tough during these times, so think about a restaurant that could deliver an awesome Mother’s Day meal to mom’s house or get a gift certificate from a local shop that she can spend online or in-person when it’s safe.

Meal services. We love (and our Health Coaches recommend!) Sun Basket, Thistle, and Purple Carrot. These can be customized to mom’s likes and health needs and importantly right now, can reduce the number of trips she makes to the grocery store.

Music and podcasts. Chances are your mom has a smart phone, but she may not be aware of apps that can make her life better. Help her set up and load up her iTunes, Spotify, Pandora, or other platforms so she can listen as she walks, cleans, does chores as all the things we use headphones for! (Maybe remind mom to wear just one earbud when walking as there are still a few cars out and about and she needs to be able to hear.)

Online games. Would mom enjoy Animal Crossing? There are games out there that may help with cognitive resilience, and since many games are played with others, it’s a great opportunity for social interactions.

Hobby and craft materials. Lots of us are discovering or rediscovering a passion for knitting or baking or sewing (masks) or gardening, so providing her with materials to fuel the new interest is great.  

Nothing matches having you there to celebrate her day, but there are plenty of ways to make her Mom’s Day festive and fun.

Give mom the gift of health

All of our ideas for Mother’s Day gifts have her health in mind””physical, mental, emotional, and social health. The good news is so much of our health is truly in our control, once we have the tools and knowledge we need. What better way to tell mom you love her than to make sure she sticks around for a good, long time to come!

 If you’ve got more great ideas for the Mother’s Day gift you’d love to give or receive, we’re ready to hear them. Come on over to the Gennev Community Forums and share your thoughts!

Premenstrual dysphoric disorder (PMDD) and menopause can be severe enough to disrupt work, daily life, and relationships. Emotional, bloated, quick to anger, insatiable appetite for sugar or carbs “¦ the signs of premenstrual syndrome or PMS are probably pretty familiar to most of us. 90 percent of us may deal with the monthly roller coaster of PMS, and most of us are able to ride it out with ibuprofen and some quality alone time.

However, around 5 percent of women have a much rougher time with a more aggressive form of PMS called premenstrual dysphoric disorder or PMDD.  

What’s PMDD and what does it do to my body?

After ovulation, hormone levels decline. This week or two before the period are known as the “luteal” phase. This decline of hormones can trigger the physical and emotional symptoms that are the hallmark of PMS and PMDD.

During this phase, women may experience menopausal fatigue, irritability, sadness, anxiety, mood swings, poor concentration, sleep issues, and food cravings. Physical symptoms can include getting bloated, cramps, sore breasts or tenderness, hormonal acne, and headaches.

Usually the onset of menstruation signals the end of PMS or PMDD for now, and the cycle begins again.

How are PMS and PMDD different?

PMS and PMDD are very similar in the symptoms women can experience. What differentiates them is a matter of degree.

For most women, PMS is uncomfortable and unwelcome, but it’s manageable. Over-the-counter medications like Midol plus a hot water bottle and some patience are often enough to ride it out.

PMDD is characterized by the severity of symptoms and the disruption it causes in a woman’s life. Women suffering from PMDD are far more likely to need to miss work due to symptoms or to have difficulty in their relationships.

While the exact mechanism of PMDD isn’t really known, it’s thought that a small percentage of women are more sensitive to the hormonal changes going on in their bodies.  

If you know someone with PMDD symptoms

Thank you for taking the time to seek out information. PMDD sufferers are often dealt a double blow: heightened hormone sensitivity and dismissal from friends, family, even doctors. It’s important that you listen carefully to what this woman in your life is telling you. 

You may feel helpless every month, but you’re not.

1. Be empathetic. Try to imagine going through this yourself and what you’d want from your partner or friend.
2. Try not to draw extra attention to her symptoms. Definitely don’t do this in front of others, but probably avoid it even if it’s just the two of you. Though it shouldn’t, PMDD can make women feel humiliated and ashamed. If she’s eating odd foods, dealing with bursts of anger or sadness, feeling overwhelmed and unsocial, you can be sure she knows it and doesn’t need it pointed out. Depending on the woman, making jokes may or may not help, so let her take the lead and follower her example.
3. Gently offer help. If you think she may not be aware of PMDD, it could be really helpful for her to get a diagnosis. If she has PMDD now, her perimenopause and menopause could be worsened, so awareness and treatment now could be even more critical later. Email her this article or better yet, suggest she connect with a menopause-specialist OB/GYN to help her understand her options (lifestyle and/or medication) that can really help alleviate her symptoms. 

How is PMDD diagnosed?

There aren’t really tests that tell a woman she’s experiencing PMDD; generally it’s diagnosed by the presence of symptoms and whether or not those symptoms occur regularly and at particular points in her cycle.

If a woman experiences at least five of the following symptoms, during “most” menstrual cycles, for one year, she is suffering from PMDD. [quoted from HopkinsMedicine.org]

• Depressed mood
• Anger or irritability
• Trouble concentrating
• Lack of interest in activities once enjoyed
• Moodiness
• Increased appetite
• Insomnia or the need for more sleep
• Feeling overwhelmed or out of control
• Other physical symptoms, the most common being, breast tenderness, headache, menopause gas and bloating

Additionally, symptoms interfere with a woman’s social, home, or work life and are not caused by or worsened by another medical condition, such as thyroid disease.

Perhaps the most important thing to understand is that PMDD is real and it is biological as well as psychological. Women with PMDD may have an issue with neurotransmission during parts of their cycle. Feel-good neurotransmitter serotonin appears to be compromised in women with PMDD, and other brain chemicals are also suspected to play a role in the development of PMDD.

Is it really worse in perimenopause?

Both PMS and PMDD can worsen during the years of perimenopause. The symptoms may be more severe, and as periods become increasingly irregular, symptoms can be more frequent and certainly much less predictable, making PMDD harder to manage.

Fortunately, PMS and PMDD generally resolve in menopause, when hormones finally level out and the body adjusts to its new normal. However, that doesn’t mean women have to suffer with disruptive symptoms for years, waiting for the end of periods.

How to treat PMDD

There are lifestyle changes that help women with PMDD symptoms, and they’re the usual line-up: good sleep, no smoking, exercise (this is particularly important), and reducing alcohol, coffee, sugar and salt. Women are also encouraged to track their PMDD symptoms against their cycles, though in perimenopause, that may not be as useful as it is for women whose periods are still regular.

According to the MGH Center, adding supplements of calcium, Vitamin B6, magnesium, and Vitamin E may help ease symptoms. For those looking for herbal remedies, chasteberry seems to be the most useful.

For medications, the first option may be SSRI antidepressant, which can be effective against physical and psychological symptoms, even in low doses.

Alternatively, many women find relief with oral contraceptives like the Pill. As a last resort in very extreme cases, a doctor may recommend a hysterectomy with an “add-back” of the hormone estrogen.

If you’re experiencing new or worsening symptoms, and they’re impacting your quality of life, talk with a doctor. PMS and PMDD are very real medical conditions, and PMDD really should be diagnosed properly by a menopause specialist so you can determine a course of treatment.

Talk to your doctor or make an appointment to consult with one of Gennev’s physicians via our telemedicine service.

We can help you manage PMDD

• Meet with a Gennev board-certified gynecologist who is a menopause specialist – There are treatments and behaviors that can make a real difference to a woman’s experience of PMDD. Our doctors can offer a trusted opinion, determine if medication is right for you, and provide prescription support.  
• Try Vitality ““ the #1 daily multi-vitamin supplement for women aged 40+. It is packed with nutrients that support your whole body including mood, energy, stress response, immune health, joint pain, and inflammation. 96% of women report having more energy after just 2-weeks with Vitality.
• Magnesium is super-power supplement for women in menopause. It can help support your PMDD symptoms. It relieves joint pain, muscle cramps, Restless Leg Syndrome, headaches, depression, fatigue, anxiety and supports better sleep.

 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.

Hot flashes, insomnia, weight gain, acne, painful sex: Those times when you feel you have the least to be grateful for “¦ well, there’s a reason they call it “practicing” gratitude.

But could a practice of gratitude actually help you feel better during the toughest of times?

Yes. Thank goodness! (ha ha)

Like exercise, it can take a monumental effort of will to get started when “being grateful” is very nearly the last thing you feel like doing. But there is some science to support the idea that putting a positive spin on events in your life can stop the spiral of negativity.

It’s a weird kind of “fake it till you make it,” but studies bear it out: Being grateful, even if you have to force it, will make you feel like there’s more to be grateful for.

What is gratitude?

Gratitude is not just remembering to say “thank you” for favors rendered. Gratitude is literally a sort of state of grace, an openness to goodness and a willingness to see the goodness in events, even when it’s not immediately obvious. It’s a posture of being thankful for what you receive, and using that sense of gratitude to connect with the world outside the self.

Dr. Robert Emmons of UC Davis is considered the leading scientific expert on gratitude, and he defines it this way: “A felt sense of wonder, thankfulness, and appreciation for life.”

I remember a gal I knew in college who told a story about banging her head that morning while getting out of her car. “Thank goodness I didn’t have my tongue between my teeth!” was her biggest takeaway. Now that’s a spirit of gratitude and grace.

Gratitude is easier for some, like the gal from school; some of us may simply have a genetic predisposition toward gratitude. The rest of us, well, there’s that word “practice” again”¦.

Why is gratitude good?

Feeling gratitude makes us happier. Acting happy, even when we’re not, improves our mood, tricks our brains into seeing the world more positively. The behavior of gratitude actually affects brain function, lowering perception of stress and increasing pleasure.

People who are grateful as whether naturally or intentionally as experience higher rates of satisfaction with life, better connections with partners and others, and may be physically healthier. Gratitude could, some studies suggest, be good for heart, digestion, sleep, even your skin! The jury is still out on much of this, but we figure, it costs nothing, so maybe each of us can be a study of one?

Is gratitude good for menopause symptoms?

While there’s little or no research on “gratitude and menopause” exactly, the findings of other studies certainly could apply to menopause.

Stress. We know many menopause symptoms worsen when a woman is feeling under a lot of stress. And stress has enormous impacts on our bodies, brains, hearts“¦every part of us functions better when stress is kept to a healthy level. Gratitude helps relieve sensations of stress, putting whatever’s freaking us out back into perspective.

Sleep. Good sleep can be so hard to come by during perimenopause and menopause. An attitude of gratefulness may help you sleep easier. And the trickle-down effects of a good night’s sleep are almost incalculable.

Hot flashes. OK, “solving hot flashes” may be asking a bit much of gratitude, but a positive mental attitude can make it easier to weather the heat, letting it flow through rather than resisting. And that can make having them more tolerable.

Mood. Anxiety, depression, and mood swings may all be improved with a practice of gratitude. Sonja Lyubomirsky, Professor of Psychology at UC Riverside, says in her talk on gratitude and happiness that “gratitude neutralizes negative emotions.” Unfortunately, negative thoughts can increase in peri/menopause, so anything that moderates that negativity is a real boon to our mental and emotional health.

Rage. Rage is such a common and troubling issue for women in menopause, it gets a paragraph all to itself. Gratitude reduces aggression. Gratitude makes us more compassionate and empathetic. It helps us remember there’s a real person on the receiving end of our anger and rein in the fury.

How can I get in on this?

Keep a gratitude journal. Professor Lyubomirksy talks about a study in which participants were asked to write up to five things they were grateful for, either once or three times a week. Those who wrote once a week showed significant increases in both gratitude and happiness. But it’s important, she says, to find the right “fit” as maybe once a week is perfect for you; maybe daily feels good. But remembering to experience gratitude in a mindful way is important.

Appreciate the little things. Even if life is a bit short on tropical vacations or financial windfalls, there are still plenty of things to be thankful for: a soft shirt. An open cashier’s line at the grocery store. Really good coffee. A warm bath and a great book. Gratitude doesn’t have to be big. Taking a moment to enjoy sunlight on your face or a really good tomato can reset your mood in a more positive direction.

See the everyday through new eyes. Humans are very adaptable, which is good, but it can also mean we stop appreciating things quickly. What’s something you now take for granted that makes your life easier or better, that once you felt real gratitude for? For example, I ride my bike to work when I can, and it’s great on a nice day. Instead of seeing it as an optional means of transportation, I can choose to see it as a chance to enjoy the scenery without fear of rear-ending the car ahead of me. (I can also appreciate motorized options when it’s dark, rainy, and I have a bunch of stuff to carry!)

Send thank-you notes. Writing a few lines of appreciation to someone who matters to you is a great way to remind you to be thankful, but it’s also a real gift to the person on the other end. This doesn’t have to be a thank you for dinner or anything specific as just a sincere appreciation for the role they play in your life. Many of us don’t do this for fear of embarrassing ourselves or the recipient, but in fact, you may just make someone’s day.

Smile. Even if you don’t feel like it. Keeping a grin on your face for a few seconds can actually trick your brain into thinking you’re happy and decrease your stress levels. You can, by the way, do this alone, since it might seem a little odd to others. Or go out and smile at strangers! You might both end up happier for it.

Humans are good at gratitude. We knock it out of the park during the holidays, for example. The trick is to try to practice gratitude all the time, to keep at it until it becomes your default. You could, quite possibly, live longer as a result of feeling gratitude as and enjoy that extra time to the fullest.

We’ve decided to be even more purposeful about gratitude here at Gennev HQ, and we’d love for you to join us. What are you grateful for today? Share your list of five in the comments below, join our community forums, or join the conversations on our Facebook page or in Midlife & Menopause Solutions, our closed Facebook group. 

Avoid stress eating in the holidays with these three strategies

Here we are again””it’s the most wonderful time of the year!

Or is it?

Don’t get me wrong, I love the holidays, but as I’ve gotten older and now have a family, the stress of the festive season sometimes threatens to completely outweigh the joy. As women, we always seem to bear the heaviest burden of the holiday to-to lists. Here are a few things that I’m stressing over; do these sound familiar?

• Buy presents for family, extended family, co-workers, household helpers, teachers, friends, clients, etc.,
• Decorate house,
• Design, address, and send holiday cards,
• Shop for a fun party dress,
• Prepare and host the annual holiday party/dinner,
• Bake cookies with our little ones, with three (maybe four”¦OK, six) ending up in our own mouths, and
• Stress out over how much this is all going to cost!

So far, I’ve managed to complete ONE of these. Guess which one?

With these long holiday to-do lists and our existing professional and personal commitments, it’s easy to slip into a nutrition rut! You know the deal. It starts with that co-worker who brings your favorite sugar cookies into the office one day. You have a few because you have so much to do, there’s no time for lunch, and what the hell? One bad day of eating won’t kill me! One day of bad eating at the office turns into grabbing a handful of red and green M&M’s from your kiddos’ candy jar. The next day you’re at the mall for five hours, you’re ravenous, and there’s nothing more appealing than the smell of that Cinnabon.

Before you know it, this impetuous eating turns into a few unwanted pounds around your waistline and your energy starts to go flat.

But wait! I’m here to tell you that stress eating does not need to coincide with the holidays. In fact, stress eating doesn’t need to occur during the rest of the year either, if you use these three strategies:

Strategies to Healthy Holiday Eating

1. Change your internal dialogue from “I’m a holiday stress eater” to, “Sure, that treat looks good, but it won’t make me feel good!” Make this your annual holiday mantra for positive thinking, chant it to yourself morning, noon, and night, especially when you’re in tempting situations. Our thoughts become reality, so if you’re constantly telling yourself you’re a stress eater, then most likely you’ll continue to be one! Whereas if you focus on maintaining a positive internal dialogue, it will become easier and more habitual to make wise food choices, even when you’re stressed.
2. Stock up on healthy grab-and-go foods. Set yourself up for success by having healthy go-to’s in all of the touch points of your day: in your kitchen/pantry, at the office, in your car and your handbag. Set a beautiful bowl of apples on your desk or kitchen counter. When you have healthy options in your line of sight, it’s much easier to make smart choices.
3. Prior to the holidays, choose a few treats you know you can’t live without, and enjoy them at a time when you can eat slowly and savor what you’re eating. Maybe it’s your Mom’s garlic mashed potatoes or a slice of pecan pie with whipped cream at your family holiday dinner. Whatever it is, make a plan to enjoy these things and remind yourself of it when you’re tempted by other “stress foods” along the way. By being deliberate about your food choices in advance, you’ll eat less and walk away from the holidays feeling like a success.

The bottom line is that holiday eating doesn’t have to translate into extra pounds on your frame if you are thoughtful about your choices. Start using these strategies now, and you’ll feel confident and poised to continue making healthy decisions in January and throughout 2017.

If you like this article from Michelle, you’ll also love her post on Feeding the beast: Hormone-savvy nutrition for better health. And check out our “nutrition” section for recipes that support your best health. 

Barbara Mark, PhD

Team Gennev is excited to introduce a new guest blogger who will be joining our roster of regulars: Dr. Barbara Mark. An executive coach for professional women since the early 1980s with degrees in clinical psychology, Dr. Barbara chose to focus on adult development, human potential and leadership. She works with professional women in midlife who are balancing internal changes, challenges, and shifts in focus with the external demands of their professional environments.

Fear and loathing in (and of) midlife

“Midlife” is a normal, natural, and yes, complicated time in adult development, the mere mention of which can strike fear and loathing in the hearts of many woman over 35!

Why the fear? Because we live in a youth-obsessed culture, and nothing says “old” like “midlife.” To many it still means “over-the-hill,” “pack-it-in,” get that rocking chair out on the porch and watch life go by.

As women, we constantly confront the socially constructed reality that being an older woman makes us irrelevant and therefore invisible. As women we internalize that constructed reality and live it by doing everything we can to embrace every “age-defying” (or “age-denying,” if we’re honest) product and behavior that we can.

We need to look at midlife in a completely different light

Much has changed over the decades as especially how long we live and how healthily we live longer.

For many of us, the decades between 35 and 65 are some of the most vital, sharp-minded, productive, empowered years of our lives. These three decades also comprise some very important and dynamic developmental stages in our lives, which I’ll get into in detail in future posts.

In surveys conducted over the past five years asking what the “perfect age” is, we find that the highest percentage of people report that around 50 is perfect. Why? The kids are older, health is usually excellent, and life has provided experiences that have matured into wisdom. This is smack in the middle of midlife!

So as how do we get from “invisible” to “empowered”?

Midlife: it’s more than menopause

For women, midlife seems to be synonymous with peri-menopause (the time leading up to the cessation of menstruation which can last several years) and menopause (the actual cessation of menstruation.)

Peri-menopause/menopause for some women is an absolutely miserable time marked by a variety of symptoms that are confusing (like night sweats), sometimes frightening (like heart palpitations), and ranging from uncomfortable to extremely painful.

Many of my clients, who are professional women in midlife, experience a profound loss of productivity, self-esteem, and confidence because of these peri-menopausal symptoms and the total lack of understanding in the workplace about what they are experiencing.

It shouldn’t be that way. Yes, peri-menopause and menopause can present real challenges, but with the right support and resources, women can be still have lives that are productive, sexy (oh yes!), and rich with joy.

It’s time for a change

One place that’s long overdue for updating is the workplace.

With 31 million older women in the U.S. workforce as and with 25% of these women reporting that their menopausal symptoms are debilitating in our current work environments as it is high time that workplaces start to pay attention and make some changes.

One of my goals is to put an end to that lack of understanding and provide support for midlife women in the workplace. To that end, I will be writing quite a bit about midlife and menopause in the workplace.

When transition becomes transformation

Midlife development can be transformative, and I’m not talking about the onset of wrinkles and gray hair.

Women in midlife often experience an increase in self-observation and self-reflection that result in a deepening of their relationship with themselves. This is a result of the stages of turning away from wanting and seeking external validation and approval and turning toward the self for inspiration and fulfillment.

For many women, this gives rise to exciting new interests, heightened curiosity, greater expression of creativity, and a deep sense of spiritual awakening. This is the time when so many women tell me that they are ready to take on the world!

And as W.E.B. DuBois once said, “There is no force equal to a woman determined to rise.”

Let’s take on the world together

I am excited to be joining the Gennev community. I will be writing about menopause in the workplace, the adult developmental stages of midlife and why it is helpful to understand them, and the emotional, psychological and spiritual aspects of midlife.

Please comment and let me know what areas of concern you have about being a midlife professional woman. What topics would you like to hear more about? I am also eager for you to share your experiences and tips you might have for others! Please tell me about it in the comments below or on Gennev’s Facebook page or join me and many women with experience to share in Gennev’s closed Facebook group, Midlife & Menopause Solutions.

Learn more from Dr. Barbara Mark at Full Circle Institute and A Time of My Own. 

More and more, experts are recommending a diet heavy in healthy, plant-based foods (vegetables, greens, fruits, nuts, grains, and legumes) and light on animal products (meat, eggs, cheese, milk, and other dairy products) and processed foods to improve health in midlife and beyond.

Every body is different, but there are a few reasons to consider eating more plants and less meat:

• Alzheimer’s disease: Dr. Lisa Mosconi on our advisory board recommends a plant-based diet as a way to reduce your risk of Alzheimer’s disease. 
• Heart disease: cholesterol is a risk factor for cardiovascular disease and is only found in animal products like meat, cheese, eggs, and yogurt. Beans, grains, fruits, vegetables, and other plant-based foods are cholesterol-free. Doctors recommend no more than 300 mg of cholesterol per day for people without risk factors for heart disease and 200 mg for at-risk people; a single egg has 212 mg.
• Breast cancer: grilled, barbecued, and smoked meats may increase your risk of breast and other cancers because of carcinogenic compounds created by burning muscle protein and animal fat.
• Obesity: a plant-based diet can help you lose the weight you gain in midlife. This can be really helpful if you’re concerned about dangerous adipose belly fat.
• Gut health: fiber becomes more and more important as you age, and plant-based diets are full of fiber.
• Longevity: cultures and communities that follow a plant-based lifestyle tend to live longer than others.

Whether your goal is to go fully vegan (consuming no animal products at all, including meat, eggs, and dairy), vegetarian, follow a Mediterranean diet, eat fewer animal products in general, or go meatless once a week (#MeatlessMonday), any new dietary change requires at least a little effort and commitment. 

Here are a few tips for making plant-based modifications stick.

Please note: while we do recommend products and books, none of this content is sponsored. These are resources we’ve found helpful and think may help you. Talk to your doctor (or one of our menopause practitioners) before making any dietary changes.

1. Remember: veggies are part of any healthy diet

Many people approach vegetarianism with the idea that you will be eating more produce (and hence, more kitchen prep time) than you did before, but they forget that fruits and vegetables should be a part of any healthy diet: 50% of your plate should be leafy greens and veggies.

If you think about it this way, you’re really just swapping out the protein. That’s not so hard, is it?

2. But don’t just eat vegetables

Plant-based doesn’t mean only eating fruits and vegetables; you still need protein (see below for more info on this), healthy fats, and carbs. You’ll become fatigued and hungry quickly if you remove animal products and don’t replace them with their nutritional equivalent: not a recipe for long-term success!

3. “Vegan” does not always mean “healthy”

Vegan donuts, cookies, cakes, ice cream, pizza, and burgers may not have cholesterol but are highly processed treats to be eaten in moderation. 

Still, a good vegan cupcake can be life-changing: plant-based eating doesn’t have to mean deprivation!

4. Educate yourself on nutrition

A healthy plant-based diet will give you almost all of the nutrients you need. The one exception is vitamin B-12, which is mainly found in animal products like meat, eggs, and dairy. When you’re limiting your consumption of animal products, consider shopping for a good quality supplement or research and eat some vitamin-fortified foods.  

“Wait,” you may ask, “I’m not going to get everything I need from the food I eat?” You may be surprised that many of your favorite nutritional powerhouses, like milk and bread, are actually fortified with minerals like iron or vitamins.

Educate yourself a bit on nutrition and, again, talk to your doctor before making any dietary changes. 

5. “Where do you get your protein?”

You may have been told your whole life that you need meat to get enough protein, but a healthy plant-based diet provides more than an adequate supply.

Beans and other legumes, grains, nuts and seeds, tofu, and even many vegetables are excellent sources of plant-based protein.

You’ve probably heard that to get a complete plant-based protein, you need to eat beans or tofu with rice or some other grain. While most plant-based protein sources are missing one or more of the nine amino acids that form a complete protein, your liver stores amino acids for later use, so as long as you’re getting everything you need in a 24-hour period, you don’t need to be militant about pairing complementary amino acids.

6. Say yes to soy in midlife

Soy sometimes gets a bad rap, but experts at Harvard University say that soy has either a beneficial or neutral effect in the body, especially as estrogen levels decline. 

The phytoestrogens in soy called isoflavones can mimic the protective effects of estrogen in the body, potentially helping with hot flashes, type 2 diabetes, depression, bone loss, cardiovascular disease, breast cancer, and dementia.

As with many nutrients, phytoestrogens are best when consumed through the diet; the American Cancer Society recommends against soy supplements. 

A note on tofu: Plain, raw tofu can be unappealing, but so is unseasoned chicken. It’s all about the flavor and texture: play around with marinades, sauces, and preparation methods, like pressing, frying, and grilling it.

7. Branch out and try new dishes at your favorite restaurants 

Chinese, Ethiopian, Indian, and Thai are just a few of the global cuisines with a focus on vegetables and are easily made without meat. Keep in mind that many Indian dishes are often cooked with clarified butter (ghee) and Thai curries generally have fish sauce, but most restaurants will be more than happy to work with your needs.

8. Dine at a few vegan restaurants

Who does plant-based food better than plant-based chefs? Vegan restaurants are popping up all over the country, and not just in big West Coast cities: Omaha, Nebraska is home to one of the top-rated vegan restaurants in the U.S.

A quick search on Google or HappyCow can help you find options in your area.

9. Cook like the pros

Try one of these cookbooks:

• How to Cook Everything Vegetarian by Mark Bittman: if you want to really learn how to cook or just how to make beans, roast vegetables, or even make your own pasta, reach for this tome.
• The Moosewood Cookbook by Mollie Katzen: a classic vegetarian cookbook for 45 years.
• Veganomicon by Isa Chandra Moskowitz and Terry Hope Romero: an all-around solid vegan cookbook.
• The Homemade Vegan Pantry by Miyoko Schionner: plant-based cheese, butter, and other pantry staples can be expensive, but making your own can be both easy and delicious.
• Vegan Soul Kitchen by Bryant Terry: low-fat soul food to show you that plant-based isn’t deprivation. 
• Vegan For Her: The Woman’s Guide to Being Healthy and Fit on a Plant-Based Diet by Ginny Messina and JL Fields: written by a registered dietitian and a midlife vegan coach, this book includes recipes and advice tailored towards women.
• Fresh from the Vegan Slow-Cooker by Robin Robertson: explore the slow cooking world. Many of the recipes in this book are gluten-free, soy-free, or low in fat. 

Your local library will have these or other options for you to explore with no financial commitment. And, of course, you can always search for recipes online for whatever you’re craving.

If you don’t even know where to start, a plant-based meal service (like Purple Carrot), online or offline cooking classes (like Rouxbe), or YouTube videos can give you the confidence you need.

10. Many of your favorite dishes are already plant-based (or close to it)

You don’t need to venture too far out of your comfort zone! Think about all the things you eat that are naturally plant-based or could easily be modified: hearty green salads, fruit salad, spaghetti and marinara sauce, vegetable or lentil soup, curries, falafel, burritos, banana bread, and even a good ol’ PB&J.

When you’re on the run, Burger King and White Castle offer the Impossible burger, and Chipotle and Taco Bell have many great options for vegetarians and vegans. Bonus: if you hold the meat in your Chipotle burrito, guac is free. #score

11. Keep it simple

Any transition is stressful enough, so stick with cooking easy meals: stir-fried veggies and tofu, smoothies, bean-based chili, pasta, tacos, kebabs with tofu and veggies, soups, and steel-cut oatmeal are approachable weekday options.

If you still don’t know where to start, fill your plate with salad and veggies.

12. Recreate your favorite dishes

Craving lasagna? Scalloped potatoes? With a few substitutions, almost anything you already love to cook can be made plant-based: mashed banana or egg replacer fill in for eggs in baked goods, tofu or a store-bought substitute like Beyond Meat can stand up against meat in many dishes, and a non-dairy milk like soy, almond, or oat subs for cow’s milk.

Look for a recipe online if you can’t convert one from a favorite cookbook.

13. Take it at your own pace

Some people change their diet cold turkey and never look back, while others prefer to gradually make the switch. 

Some people find that swapping out a beef patty for an Impossible burger is something they can stick to right away, while others prefer to start with whole foods that don’t imitate the meat or dairy they crave.

Over time, you’ll find it to be easier and easier to manage.

14. Plant-based diets have a reputation for being expensive, but they don’t have to be

Veggie meat and non-dairy options are better than they have ever been. There’s more variety, better quality, and you don’t even have to go to the “granola” grocery store to find them.

Still, processed foods are expensive and not always healthy. Save money by buying nuts, dry beans, and other staples in bulk and sticking to whole foods. 

And what’s cheaper than rice and beans? If this sounds punitive, you just haven’t had good rice and beans.

15. You may need to swap more than just the food

You and your partner used to love date night at the local steakhouse, but your only plant-based option there now is a sad garden salad.

If date night is really just about the meat, you’re out of luck (in many ways), but happy couples really just want to spend time together. 

Switch it up! Swap a food-date for an activity- or adventure-date. Explore new restaurants, go for a hike, play pool at the local dive, or find other ways the two of you can share a special connection.

16. Don’t restrict yourself

If you want to eat something that’s not plant-based, eat it. If date night needs steak, eat steak. If your mother will be upset if you don’t eat her famous lasagna “” and you want her famous lasagna “” then eat lasagna.

Restricting yourself too much will make you resentful. If you’re doing this for your health, you have the motivation to keep it up; a few missteps won’t hurt and could even improve your long-term approach.

17. One bad plant-based meal or product doesn’t mean that all plant-based food is bad

If you go to a bad burger joint, you don’t think that all burgers are bad. You just had a bad meal.

The same goes for plant-based dining and products. You may need to try different foods or, say, different brands of vegan cheese until you find what you like.

18. Your family doesn’t need to be on board (though it helps!)

If you’re the cook in the family, you know that it’s already hard enough to feed a picky teenager or spouse without adding another complication.

If you’re tempted to cook separate meals for yourself, opt instead for a la carte: serve meat, cheese, or dressing on the side with pasta or salad or put together a taco, burrito, or baked potato bar so that everyone can add what they want.

19. Find community

Everything is easier with a support network. You are going to have questions, question your commitment, and maybe even encounter a few other issues. If you don’t know anyone else who is trying to cut down on meat, eggs, and dairy, search for online communities on Facebook, Meet-up, or YouTube. And definitely join our Community too.

20. Remember why you’re doing this

You’re changing your diet so that you can see all the places you want to see in retirement. You’re doing it to take up that hobby you’re always wanted to try. You’re doing it to keep up with your grandchildren. You’re doing it to feel better and live longer. Remember this when the going gets tough. Feeling better and living better is worth it.

Are you ready to adopt and activate any of these tips toward eating a more plant-based diet? Share your favorites, and your progress in our Community. We’d love to cheer you on, too!

When we came across Anne Loehr’s article for Fast Company, ” How Menopause Silently Affects 27 Million Women at Work Every Day,” we knew we had to talk with her and share her with you.

Fall in love with Anne Loehr. We did.

Anne’s story isn’t just about dealing with menopause at work, it’s about finding ways to speak up and advocate for change.

According to Anne’s research, 20% of the workforce is dealing with menopause at any given time. Twenty percent are dealing with menopause dizziness, headaches, hot flashes, dry eyes (such a treat, when most of us spend at least part of our day staring at a computer screen), general achiness, and exhaustion.

Twenty-hot-flashin’-headachin’-mood-swingin’-percent.

That’s one in five, folks. But the general conversation around the topic sounds like”¦.? *crickets*

There are simple things a business can do to accommodate their menopausal workforce and help them continue to produce at a high level, and yet it’s the rare business that even acknowledges it happens. In our podcast, Anne talks with Gennev CEO Jill Angelo about menopause and ageism and how great leadership can make our workplaces more comfortable”¦.for everyone.

About Anne

Anne is a speaker, writer, consultant, and trainer who helps large organizations make better decisions.

She’s had a fascinating history, including 15 years running hotels and safaris in Kenya, and having come face-to-face with lions, she’s pretty fearless. When well-meaning, professional friends advised her not to write about her menopause experience for fear she’d age herself out of the market, Anne picked up her whip and chair and went for it.

Learn more or find out how you can take advantage of her savvy and smarts on her website or follow her on Twitter.

About Anne Loehr

Jill: Today we’re excited to be speaking with Anne Loehr, an internationally sought-after keynote speaker, writer, consultant and trainer where she helps large organizations improve their communications and deepen their working relationships. Anne was named “˜The Generational Guru’ by The Washington Post and her work’s been featured in The Post, The New York Times, among many other publications. She recently published an article in Fast Company in February 2016 about dealing with menopause in the workplace. A subject that’s so taboo that others encouraged her not to write about it. Well, we’re glad she did and we’re so glad she’s willing to join us today to talk more about this important issue.

Well, first of all Anne, you’ve had an amazing history. You’ve run hotels in Kenya, now you’re teaching organizations how to prepare for some real changes in the workforce. Can you talk a little bit about your background and what you do now?

Anne: Sure. So, my background is actually hospitality, believe it or not. So I actually was a chef first and then after that, went to a hotel school at Cornell University and studied hotel and restaurant management and loved it. Loved working with the people, loved being of service, literally. And after graduation, decided to move to Kenya. My husband is Kenyan and we went there for twelve years. We were only supposed to stay for two years and fell in love and stayed for twelve, running hotels and then also running a safari company. After that, we sold everything and moved back to the States about eleven years ago and people were like, “˜Well, what are you gonna do with the rest of your life?’ and I’m like, “˜I don’t know!’ And they said, “˜Well, why don’t you do what you did, which is developing talent, growing people, growing organizations but you’re just not running a hotel anymore, you’re doing it for other organizations.’ And so that’s we do now. We have a small firm now. And do all types of leadership development, whether it is executive coaching, training, online work, writing and we have a ball.

Menopause in the workplace

Jill: Let’s talk a little bit about your recent article that was published in Fast Company in February of 2016. You took a different direction and you took the subject of menopause in the workplace head-on. Why is this subject so important to you?

Anne: Well, the subject is important to me personally because I’m experiencing it and didn’t realize that I’d be experiencing it so soon and it rocked my world, Jill. So, as I started to look at it and as I started to look at the work that I was doing, and asking organizational HR people how are they dealing with it, I realized no one was talking about it. This is an issue that affects 27 million women right now, between the ages of 45 and 64. Jill, it’s 20 per cent of our workforce. And no one’s talking about it. So that’s when I decided that maybe it was time to bring it up a little bit.

Jill: You know, and it’s incredible, you know, why are women so reluctant to admit they’re dealing with menopause issues? “˜Cause I hear you just openly talking about your experience. But why are most women so reluctant to talk about it?

Anne: I think there’s lots of reasons and I think it’s somewhat personal. I do also think though that organizational structures, whether it’s a non-profit, a for-profit, a government agency, they’re just not ready to talk about it. They haven’t really even started to come to grips with the fact that Baby Boomers, the biggest generation, we’re now gonna be having, by 2018, 31 million women ready for menopause. No one is ready for it. And the few times that women have brought it up, there was one survey that said over a fifth of women believe that it’s negatively impacted them because their managers have thought about them in a different way. There’s another study that said over half of the women weren’t even able to negotiate flexible work hours while they’re dealing with the symptoms. So, I think a) it’s an instituitional thing, b) I think organizations just aren’t ready for the conversation, it came sooner than people expected or were ready to talk about it and c) I think that the women who did try to speak up weren’t really listened to in a way that mattered and so they just decided not to bring it up anymore.

Menopause impacts and accommodations

Jill: You know, and I think we’re, or the public is somewhat generally familiar with some of the symptoms, hot flashes, or, you know, no more periods that women experience as they go through menopause, but can you talk a little bit about, what is it about the symptoms in the workplace that impacts their job performance?

Anne: So, for myself, it is the fog. My brain is not thinking and it reminds me of when we had our daughter; it’s that lack of sleep, that sleep deprivation, you’re just really not there a hundred per cent. So, for a lot of women, including myself, it’s that lack of sleep which then contributes to the brain fog during the day. So that’s one big thing that I’ve really noticed. A lot of other women also report menopause headaches, loss of energy, which can make sense because you’re not getting all the sleep you want, aches, pains, dry skin, dry eyes. So the bottom line, Jill, is that 20 per cent of the workforce is potentially at work either sweating to death at their desks, having headaches, not having energy, not enough sleep, this is a huge issue that managers and leaders really need to start looking at so that they can, not only make sure that their team is as productive as possible, but that others understand it and feel comfortable bringing it up and we can start to have the team that we want, again, in terms of supporting each other.

Jill: That’s pretty incredible when you think about that large percentage of the workforce going through very debilitating things that interrupt the course of work and can even create some embarrassment. You know, you talk a little bit about leaders need to take this head-on but what are some of the simple things that workplaces could do to accommodate women dealing with menopause symptoms?

Anne: There’s lots of little things that people can do, because as you said, people tiptoe around this, maybe perhaps on their gender, or their cultural ethnicity or just their family religion, it’s not something that’s talked about so no one really knows how to talk about it. So they kind of tiptoe around it as you say. So there’s lots of little things, I don’t think there’s one big thing that everybody can do. But just something as simple as flexible schedules when needed, allowing people, men or women, but we’re talking about women right now in menopause, to be more flexible. That would be one thing. I have seven things but just allowing flexibility, also allowing flexibility on sick day policies. So flexible schedule in general but just flexibility in sick day policies. Does that organization even consider menopause a sick day policy? Now, that alone is somewhat controversial because there’s nothing wrong with the person, they’re not sick, but the people don’t know what to do with it, they don’t know how to record it, so just looking at flexibility and looking at policies are just two of the seven ways that organizations can start to support the people that they need to support in the workplace.

Comfort level: talking openly about menopause

Jill: Anne, you mentioned there’s a number of things that the workplace can do to start to make it more accommodating for women going through menopause, you know, whether it’s flexible work schedules or just a greater, you know, understanding within their overall wellness plan. I think at the heart of it, if I were to put myself in either a manager’s position, which I am one myself, and or, you know, the employee’s position as a woman, which I’m also, a woman, it’s hard to bring it up and so, when I think about that dialogue that needs to occur, who initiates it or how might women employees feel more comfortable saying, “˜Hey, I need to come in a little later today, you know, for this reason.’ or how might a manager, male or female, initiate the conversation or create a comfortable enough place that the females on their team can bring it up?

Anne: I think there’s a few things that can happen and I think it would be at a macro level as well as down to the micro level. A lot of it comes down to trust, right? Do I trust this person about this very personal thing? And again, depending on your cultural background, that might even be taboo. So, a lot of it comes down to trust, which comes down to organizational trust. Is there just trust within the organization about leadership management? Do I feel like I can speak up about anything, let alone about menopause? So, first of all, there needs to be that cultural trust. A couple other things so that managers, leaders can do that creates the trust would be something just as simple as, most organizations have something called the “˜Wellness Week’ or the “˜Wellness Day’, something like that, where they’re learning about nutrition and mindfulness and that kind of thing. And so having just someone speak about menopause, even if it’s just at a booth to learn about menopause, just saying, “˜It’s here. We are acknowledging it.’ Doesn’t have to be made a big deal, it doesn’t have to be a huge keynote. But just letting people know: “˜We acknowledge that this is just as important as understanding about any other medical situation you may have, such as diabetes, blood pressure, etc. that kind of thing. So, just doing that type of thing helps people feel safe, like, “˜Alright, well they had a booth’ or “˜They spoke about it at “˜Wellness Week’, must be okay to bring up.’ Another way that would help people start to feel like it’s okay to bring this up and to create that trust is to appoint an in-office or an in-organization advocate, or even a few, where it’s like, “˜You know what, if you have a question, here’s someone you could talk to. If you wanna know more, here’s someone you could talk to.’ Again, it doesn’t have to be a huge deal, doesn’t have to be shouted from the rafters, but letting people know there is a resource there, that starts to create the trust. A third thing might be implementing a hotline. Some kind of wellness hotline. So just a wellness hotline in general ““ support, information, resources on medical issues ““ of which one of the issues is menopause. So at a macro level, if organizational leaders do just these three things in terms of implementing a hotline, having an advocate, including it in the “˜Wellness Week’ or “˜Wellness Day’, that sends the message of “˜We know this is a medical issue, we’re happy to bring it up.’ and starts to create the trust. Now, your question was about “˜Well, how does that actually work and who initiates it and does the manager go first or the woman go first?’ I think that’s all situational. It depends on the team dynamics, it depends on that particular relationship with the manager and the employee. I don’t think there’s one way or another way that’s best. I think it’s just a matter of having that trust between the two people to say, “˜You know what, there’s something somewhat sensitive, we need to talk about.’ And then having that conversation and truly listening and being of support.

Menopause and age: the stigma double whammy

Jill: I can’t underscore enough that notion of just putting the word out there, or the booth or, there’s so much that can, you can go such a long ways with just making people aware that you’re thinking about it too and then you go from there. And, you know, I think for many reasons, menopause and the associated symptoms have such a stigma associated with it around being hormonal or moody or whatever. And in fact, you were even advised against writing about menopause and your own experience. Can you tell us a little bit about, you know, why you were advised against it and why did you push through that?

Anne: I think your question speaks to something even bigger than hormones and moodiness. I think it speaks to ageism. I think that our country, and I’m American, I love America, and I think that our culture is obsessed with young people. And so to admit that you’re in menopause is now saying you’re probably over 45. And maybe even over 50. And that is admitting that you are, in our society, in our culture, seen as old. We see it all the time, especially in Silicon Valley; I wrote another piece in Fast Company about ageism and recruiting. And so I think there needs to be a bigger conversation around what is it with American society rewarding, wanting younger people, rather than valuing the wisdom and the experience? And that doesn’t need to be binary, right? It doesn’t have to be either young or old. Why can’t we all talk about our experiences? What it’s like to be a young person person out of college with a hundred thousand dollar debt? That’s a conversation that needs to happen. And what’s it like to be a young person who is a single mom trying to make it work? And what’s it like to be a fifty year old mom who’s trying to make it work? It’s all part of life but for whatever reason, and we don’t see it in other cultures as much, but we definitely see it in the U.S. culture, that conversation doesn’t happen and that conversation directly impacts the conversation about menopause.

Jill: Absolutely. It is. It’s a much broader problem. In a way, a social norm change, I think you hit on ageism, you just, you don’t think about it but at the heart of it all, absolutely. None of us wanna age and none of us wanna show our age and that’s a big part of hiding parts of ourselves. Did you, as a result of publishing the article, did you experience any repercussions or even on the flipside, benefits?

Anne: So, the people who told me not to write the article, it was because, when people know how old you are, no one’s going to hire you. And for someone, for myself, who works for myself, I don’t work for a large organization, I mean, that was a consideration. Right. So like well, “˜People aren’t gonna hire me because I realized that I now have menopause?’ Like, that seems a little silly. So. I will be honest. I thought about it for two minutes and I thought, “˜Well, that’s just ridiculous. I mean, that if someone doesn’t wanna hire me because I’m going through menopause, and therefore am of a certain age, like, that’s just ridiculous.’ So that’s why I decided to write it. There were actually no repercussions but I will say, the benefits “¦ so many people wrote me. The people I know. But many people I don’t know, who reached out and said, “˜I saw the article. Thank you so much. Thank you for bringing it up. I thought it was just me. I thought it was just my organization.’ So that has been very, very rewarding to the point where then I decided to write the other Fast Company piece on ageism and recruiting and how it’s affecting and now I’m actually gonna be interviewing the president of AARP. Because I’m just so interested in this whole piece on ageing and the workplace and how do current leaders get ready for ageing in the workplace? How do younger leaders have these kinds of conversations? We’re in a whole new world, Jill. Like, we never had to deal with this before, where people over 65 were still at work and people who are 25 or 30 are their managers. It’s a whole new conversation of which menopause needs to be a part of.

Jill: Anne, you hit on a bigger topic around ageism. And I know, when I think about myself, I’m a woman in my forties, and I’m not a Baby Boomer, I’m younger than the Baby Boomers, my parents were Baby Boomers, and I am now a person thinking about ageism and I think of msyelf as really young. It’s incredible how all of us need to think about ageism. It’s not just the 65 plus or the 55 plus.

Anne: You’re absolutely right. Gen X, which is the generation you’re referring to, which those who were born between 1965 and 1980, are now being considered as old. Right, whereas where we thought before old was 65 plus, 60 plus, and now Gen X, who is the next geenration under the Boomers, is being considered as old and it impacts everything. It impacts our health. It impacts our insurance rates. And it really does impact our work. Are we being valued as much if we’re someone who is considered old? How are we being seen? How do we want to present ourselves? My husband, as I said earlier, is from Kenya and East Africa has a very different way of looking at older people. I’m not saying it’s good or bad, right or wrong, it’s a different culture, they look at it differently. And my husband, who was educated in the West, he understands American culture and is now an American citizen, he constantly says to me sometimes though when I put highlights in my hair because of a little bit of gray, he’s like, “˜Why are you covering up how old you are?’ And it really makes me think about that. Why am I doing that? What is that sending as a message to other people? And what is that sending as a message to organizations? And how can I as a leader, you as a leader, Jill, in terms of having this podcast, start to shift the conversation about, am I doing it just because I want to have highlights, or am I doing it because I’ve bought into this message of older women may not get a job if they write about menopause or appear old or whatever the case may be?

Female leadership and menopause

Jill: Switching gears just a little bit, you’ve also written about post-recession rise in female entrepreneurialship. You know, we have more women-led companies than ever before. Do you feel that the focus that more women are leading companies or are in prominent positions in companies are going to make a topic like ageism and/or menopause less of a taboo in the workplace for women?

Anne: That’s a great question. I cannot speak for every leader. My hope is yes. My hope is that it will start to become a topic that people are talking about. I think a lot of it has to do with the organizational culture and the industry that you’re in. If it’s a male-dominated industry or not, a male-dominated organization, you may be the COO or a CFO but how many are the men on your board, that kind of thing. But I think it is coming. I think we’re seeing more and more, at least the conversation happening. Just in New York, all of a sudden now, they’re talking about reducing the tax on tampons, right. You wouldn’t even have seen that in the press. We’re not longer saying that it’s a luxury, it’s a necessity for half of our population so why are we taxing someone for this necessity? So I think the whole conversation about women’s issues, women’s health, women’s reproduction, I think we’re seeing more and more of it in different ways, whether it’s the tampon tax, whether it’s menopause, whether it’s pregnancy, I think we’re gonna see more and more of it and we just need more voices like yours and your organization to continue the conversation. My take is that it is not that anybody is waking up saying, “˜Oh my gosh, I don’t wanna talk about menoapuse today.’ I think it’s just not in their awareness as they’re running organizations and running teams and making products and so it’s your job and my job to start to educate management, to say, “˜You know what, have you even thought about this topic?’ And then letting them start to assimilate the information, making the information relevant and easy, that will go a long way. And having these conversations, whether you’re a female leader or a male leader, to say, “˜We need to start thinking about this and we need to start talking about it.’

How do we start the conversation?

Jill: I think that’s absolutely right. And, you know, part of of Gennev’s vision is to create a platform and a community for opening up that kind of discussion and kind of empowering women, you know, like you said, leaders certainly need to start initiating this in the workplace but obviously there’s more workers and employees than there are leaders. Just in closing, how would you suggest women, and maybe even concerned men for that matter, because men care about women and have women in their lives, take the lead and start this discussion from their own, you know, point of view within the workplace that they work in every single day?

Anne: Well, the research is pretty clear that when we’re talking just about women leaders, having girls start to take STEM classes, that kind of thing, the push is when there’s a male leader who has a daughter. So when there is a male leader, someone in the C suite or someone very high up in a non-profit or academia, when they have a daughter, and they see the discrimination, or the barriers that their daughters are facing, they start to become more aware of it and they start to fight more in general to make gender parity, gender pay parity, that kind of thing. And so I think it’s the same thing. It may just be as simple as having the conversation in your family. Having the conversation with your close neighbors and saying, “˜Oh my gosh, I’m having hot flashes, don’t tell anybody.’ And just saying at a barbeque, “˜Oh my gosh, having another hot flash,’ you know, “˜get me another drink’ or whatever it is in terms of, you know, “˜helping me start to reduce it’. Just saying it out loud. I heard someone say that at a barbeque actually recently and she’s like, “˜Can you please get me another lemonade, I’m having a hot flash.’ And you could just see a couple heads were turning, they’re like, “˜She just talked about that out loud? At a neighborhood barbeque?’ And I think the more that we can do that and to say, yes this is life, this is who we are, this is a stage in life, whether we’re getting married, or not, whether we’re having children, or not, whether we are, whatever the case may be, medically or not, and whether we’re going through menopause or not, let’s just start the conversation in a place you feel safe and then start to bring it up more and more in the workplace.

Jill: I think that notion of feeling safe is a big point that you hit on. Thanks, Anne, for what you’re doing around this topic, you know, of menopause but even broader, around your leadership development and your nurturing of the workforce. I think you’re having an incredible impact and you’re the kind of pioneer I think in these new types of spaces that we all need. So I appreciate you spending time with Gennev and with our listeners today. And I look forward to where we take this forward.

Anne: Well, thank you, Jill, for today. Thank you for creating Gennev to have these conversations. And I look forward to the day that we don’t even have to have this conversation, it’s just so normal.

Jill: That’s for sure, that’s for sure. All right, thanks, Anne. You can learn more about Anne on her website at www.anneloehr.com or follow her on Twitter at @anneloehr.

Love podcasts? We’ve got lots more. Check out Midlife is Me Time with Dr. Barbara Mark for a great conversation about killing it in the next chapter of your life, or find out how to cure what ails you with Chinese medicine practitioner Jennifer Mason of Vitamin Chi.

Want to talk more about ageism and menopause in the workplace? We’d love to know how your company handles sensitive topics, so leave us a comment below, find us on Facebook, or join our closed Facebook group, Midlife & Menopause Solutions!

Podcast music:
“A Wee Tipple” by Scott Holmes
Facebook.com/ScottHolmesMusic

COVID-19. It’s everywhere in the news, and so many of us, even the experts, seem uncertain how serious the risk actually is, especially for otherwise healthy adults.

No matter what, the risk of contagion is high, even for healthy adults, so we brought together our Chief Medical Officer, Dr. Rebecca Dunsmoor-Su, and Gennev Menopause Coach, Sports Dietitian, Exercise Physiologist Stasi Kasianchuk, to talk about the risks and the best ways to minimize them.

One good practice is to minimize your exposure, so Gennev is stepping up its HealthFix and Telemedicine programs to better accommodate the demand. If you have questions about how menopause changes your risks, or if you take medications or have health conditions that concern you, or you need to renew an HRT prescription, you may want to make an appointment with one of our physicians.

For detailed information on how to reduce menopause symptoms and boost your immune system with nutrition, exercise, stress management, sleep hygiene, and supplementation, check out our HealthFix program. Talk with a Menopause Coach to create your personalized plan for better health during the coronavirus outbreak and well beyond.

Watch the video of this COVID-19 and menopause conversation on YouTube.

Read the full transcript:

Gennev:

Welcome to the Gennev podcast. In this series we talk with the experts about women’s lives and health and menopause. Our mission is to empower you with information that puts you in control of your health. We’re glad you’ve joined us. Let’s get started.

Dr. Rebecca Dunsmoor-Su 

Hi, this is Dr. Rebecca Dunsmoor-Su. I’m the Chief Medical Officer here at Gennev, and we’re doing a podcast today to talk a little bit about a coronavirus and what populations we need to take special care in. I’m here today with Stasi. Stasi, you want to introduce yourself?

Coach Stasi 

Yes. Hi, I’m Stasi Kasianchuk and I am a menopause coach at Gennev and also a registered dietitian  nutritionist and exercise physiologist. So I will also bring some insight in terms of lifestyle recommendations that we can do to support our immune system during this time.

Dr. Rebecca 

Excellent. So we wanted to put this podcast together today to talk a little bit about people for whom this virus and this infection is a bit more of a risk. We’ve all seen lots of blogs and podcasts, even from us, about how to protect yourself and how to wash your hands, things like that. And all those things are great and really applicable to the general public, but there are certain aspects of the public for whom that’s just not enough of a precaution. And who really need to think about themselves as being at slightly higher risk and might need to take additional precautions. So in my mind, and the reason I wanted to do this on Gennev, is that one of the things we know about this virus is that it increasingly is more difficult to handle for your body and for your immune system as we age.

And what we’re seeing from the WHO is that, you know, the death rate in children is exceedingly low if not zero under a certain age. And the death rate is very low as far as we can tell up through middle age. But as we get into late midlife and even older, the death rate starts to climb. And some of that is just that as we age, we have more comorbid conditions. So people with over “¦ who already have cardiovascular disease, people who already have respiratory disease are at higher risk. But there may also be something to do just with how the immune system responds as we age because it does become less robust as we age. But also, you know, this is a population in whom there may be many reasons why the immune system is not as strong. So when I’m talking to my patients, the things that I think about are women especially who are on biologics.

Women are more at risk for rheumatologic disease, for autoimmune diseases, which means they’re much more likely to be on those medications that suppress the immune system. And so, you know, you may feel great and feel great in your life and you know, your biologic medication is keeping you very healthy, but it is suppressing your immune system and that puts you at higher risk. I think about women getting cancer treatment. I think about women who are, who’ve just had surgery and their immune system is busy dealing with that and may not be up to the task of also combating this virus. So it’s certainly something that we need to think about if you’re at higher risk. And I think these are the populations where we need to really address social isolation or quarantining yourself. These people should not be going on vacation right now, not be getting on an airplane right now and really trying to avoid public places as much as possible.

None of us have immunity to this virus. So as it starts to spread through the community, everybody’s going to get it and they’re going to transmit it. So what we’re trying to do as a public health community is not prevent people from getting the virus. Eventually people are most likely going to get the virus unless we managed to invent a vaccine before you get it. What we’re trying to do is make sure we get it in very small staggered stages so we can take good care of those people who get sick when they get sick. What we’re seeing right now in Italy is an overwhelming of the medical system. It’s the same thing that we think we saw in Wu Han, China. So many people got sick all at once. And so many people got so sick, there weren’t the resources or the physicians or the nurses. In Italy, they’re talking even about running out of ventilators for people. There’s just not the resources there to take care of them. So if we, if we practice good social isolation, hopefully we can spread out the spread of this disease such that we can care for you if you do get sick. And then Stasi’s here because we really want to talk about, okay, now those are some risk factors, but what are some things can we do as a general population, even those who might be slightly less immune, to really boost our immunity during this time? And I think you have some great recommendations for that.

Stasi 

Awesome. Thank you, Dr. Rebecca for the, the insight you have there. I think it’s helpful to have reputable information right now. There’s a lot of information out there and I think it’s important that we’re giving information to our listeners and to the women that we work with through Gennev that they can trust. And that’s something that we pride ourselves in doing. So I appreciate you clarifying. And providing evidence-based scientific information around that. So I think from some of the standpoints, you know, going back to the immune system, there’s a lot of things we can do in our life to support our immune system day to day.

And putting a slightly silver lining, positive spin to coronavirus, I’d like to say that it’s highlighting and even some of the women I’m working with are paying more attention to things that, Oh, I should be doing these things. Nothing new. Washing hands, a great example. We know that that works and that’s something that didn’t just come up for a Coronavirus. This is something we should be doing all the time, washing our hands regularly. So that’s a basic one obviously, but looking at things that can really support the immune system’s function, especially from a nutrition standpoint, exercise, stress, I’d like to touch on some of those.

So first, from the nutrition standpoint, this is a great time to focus on how you can increase the nutrient density of your nutrition. So thinking about brightly colored fruits, vegetables, more whole foods, this doesn’t mean, and even increasing these in small amounts can make a difference. Think about every bite that you take with meals that you have as an opportunity to support your immune system. So focusing on incorporating more of these foods into your day, into your week in a way that is convenient for you and realistic for you is a great start to provide additional support.

Another one is exercise. Now this the, this can be a little bit interesting during the coronavirus. I’m working with a lot of women, especially in the Seattle area where they go to group exercise classes. That has actually been something where some of them have decided, I”™m not going to do group exercise class right now. It’s a lot of people, a lot of sweating going on. So maybe I’m not going to go to my group exercise class, but I’m going to go outside. I’m going to get some fresh air. I’m going to walk in a place that maybe there’s not a large crowd, a lot of people. But moving your body and especially if you’re someone that doesn’t need to be in isolation right now, taking advantage of that time to move your body can actually help your immune system. So exercise is something “¦ regular exercise that supports the immune system.

Dr. Rebecca

And I want to just break in here and say that I 100% support that. I find that regular exercise not only itself supports your immune system, but it decreases stress, especially in a time that’s so stressful for us. Getting out of the house and away from the TV and the news and hearing about every new case of coronavirus is huge for supporting the immune system.

Stasi 

Yeah, that’s a great dovetail into just stress management. I think we forget. You know, we live stressful lives. So a lot of times our baseline level of stress might be already elevated. So our body is used to fighting all the time and we don’t want to. And in a situation day to day when there’s not a coronavirus apparent, our immune system may do just fine fighting things we’ve been exposed to. But as you mentioned, none of us are immune to the COVID-19 virus. And so now if your immune system is stressed from day to day family, life, work, and now it’s stressed because you’re concerned about getting the Coronavirus, that can put another, it’s just more taxing. It’s more work for your immune system to do. So taking a deep breath, deep breathing, getting some exercise. And even, you know, meditation apps or mindfulness techniques, taking five minutes, 10 minutes to you know, remind yourself that what it control what you can. I that you can speak more to the statistics right now, Becca. But you know, like you said, most people are not dying from this. It’s unfortunate that there have been some deaths, but we are “¦ generally healthy individuals are able to fight this. Correct?

Dr. Rebecca

Yes. Generally healthy individuals will fight this off. But even some proportion of generally healthy individuals do get very sick. So certainly being able to support your immune system helps to prevent you from becoming one of those people. Most of us who are healthy and don’t have other underlying conditions are probably going to experience it as a fever and a cough that lasts for a while. Some we’re seeing some nausea, some muscle aching. So very much like a flu, but even in 20, 30, 40 year olds who we consider underlying healthy, we are seeing some people get to the point where they need to be hospitalized and/or even in intensive care. And what the difference between those people is we don’t always know. Some of its underlying conditions, but some of it could very well just be the level of stress they”™re under regularly or the state of their immune system. What I will say is, you know, in 60, 70 and 80 year olds, the numbers are much higher for those who get very sick and get critically ill. So really as you work your way up that age spectrum, you need to be thinking more and more about how to avoid a lot of contact right now. Because it’s, you’re at higher risk of getting very sick and therefore at higher risk of dying.

Stasi 

Yeah, that”™s a good point. And for those people too, when you’re thinking, you know, I talked about nutrition being very important and if you’re isolated in your home, it can be hard to find those. But certainly meal deliveries could be options. So things like Sun Basket is a great one that does have a lot of whole foods, fruits, vegetables, colorful antioxidants of immune fighting nutrients. That’s one that I do recommend to clients working on that. But even something like, Hello Fresh, Blue Apron, they all have vegetables. And that’s a way to get those nutrients delivered to you so you don’t have to necessarily go out to the grocery store or areas with a lot of people.

Dr. Rebecca 

And you know, you know, we’re in, we’re in Seattle, which is the hub of everything electronic and delivery. However, you know, I’ve noticed that our local grocery store does delivery service. Whole Foods does delivery service, Amazon Fresh does delivery service. There are ways to get ingredients so that you can eat healthy during this. In most places. We totally understand that some people just don’t have access to those services and you’re going to have to go out. But definitely focusing when you do take those times out on getting the best and most healthy food you can is the best option.

Stasi 

Yeah, that’s a great point. And then the other piece you know, looking at sleep, that’s another thing coming to for supporting our body’s immune system. Immune system function. When we’re sleeping, our body gets to reset and rest, rejuvenate so that it can take on everything we face throughout the day. So that’s something too I work with a lot of clients on. And during menopause it can be hard because those changing hormones change the sleep cycles. With added stress, certainly that can alter things. So working to develop a sleep routine especially, you know, before getting sick so that you can support your body in that and that might have you know, chamomile tea, sleepy time tea is something that really works for a lot of women as a part of their wind-down routine. Also helps with getting more nutrients to you from the, the teas and then also more fluids. So that’s something. And then the meditation apps, a mindfulness practice, those can be helpful for falling asleep, especially for, you know, when you lie down, all you can think about is the coronavirus, maybe having something that’s a little bit distracting but soothing can help to calm things down for you before going to bed so you can get the most out of the sleep as possible.

Dr. Rebecca 

Yeah. I’ve also found that there’s an app called Deep Sleep, which tends to be very helpful for people who really struggle to both get to sleep or get back to sleep in the middle of the night. You know, a lot of these things you can find online and they’re not tremendously expensive. Some are free, some are, you know, a few dollars but definitely can be very helpful. The other thing I find is very stress relieving and helps both with relieving stress, supporting the immune system, and sleep, is making sure that while we are not seeing each other face to face, that we’re still having social interaction. So having a conversation with your friends via FaceTime. It’s important not just to talk on the phone. It’s actually important to see people’s faces and look them in the eyes even if it’s online. So if you have access to FaceTime or Zoom or any of those things, make base with your friends and talk with them, you have tea together, you don’t have to be in the same room. Social interaction can be very supportive and really help us to de-stress.

Stasi 

Excellent. Yes, there is such an importance to that around being able to see each other and reassure each other that even if we can’t interact, cause maybe that’s not the safest thing. Hey, I’m okay. Are you okay? That could also bring peace of mind to help decrease that stress. And then like you said, the benefit of the social interaction.

Dr. Rebecca 

Yeah. The one thing I do want to address with you and I want to put out there is that, you know, in times like this, there will always be people who take advantage and want to sell you something new and special and the best, newest, immune-supporting drug, supplement, you know, whatever they want to call it. What I typically tell my patients is if you are eating a well-balanced diet, there are very few supplements that you need. And certainly in terms of immune support you know, there are things, there are herbals out there that claim to be immune supporting. I don’t know how much data we truly have on those. I think there’s some things that are considered harmless such as echinacea, chamomile can be good. But definitely, you know, take any of the recommendations you see right now with a grain of salt.

Dr. Rebecca 

People are out to make money. So my most common warning and you know, I agree with a lot of influencers such as Dr. Jennifer Gunter on this, is don’t buy the thing from the people telling you it works well. Don’t get your advice from the same place that they are selling it. You know, look for your advice elsewhere. They may be telling you the truth. It’s not that they’re necessarily lying to you, but you, they have a vested interest in you purchasing from them. So if you think something might be helpful to you, go somewhere else, look it up, see what the data says, find a reputable source and then maybe go back to it. Yeah. I don’t know if from your nutritionist perspective, or dietitian perspective rather, if there are any things that you generally recommend other than just sort of a well balanced diet and bright, colorful foods in terms of supplements.

Stasi 

That’s going to be the I would say the, the nutrition’s going to be the, the foundation. And what I find works best. Individuals that do have a strong immune system, they have a good foundation in those foods. It doesn’t mean they’re perfect, but it means that those foods, the whole foods, fruits and vegetables, we can all, myself included, eat more vegetables. There’s always potential for that. And then limiting those processed foods, I typically see that those individuals have a generally healthier track. You know, some exceptions there, but that’s the trend I see. And we do see that in the research as well. Individuals from that, that maintain that type of nutrition longterm. So I would say that’s the best foundation.

And then again, like, like you mentioned, you know, things like herbal teas may be supportive. Is it the fluid? Is it because it makes people, you know, stay more hydrated? Is it the actual herbals? We don’t know, but it’s probably not going to harm you if you’re having tea form versus supplements. The body deals with supplements different than whole foods. And we have to keep that in mind that a pill will never be the same thing as a colorful plate. And so I think focusing on the food first right now is your best option and being cognizant of who’s promising you those magic pills. If it’s too good to be true, it probably is.

Dr. Rebecca 

Very true. The things I often see people using in terms of preventing colds and flus are things like zinc, vitamin C. They’re not harmful. If you take huge high doses of vitamin C, most of it exits via your urine. So you’re just paying for very expensive pee, as we like to say in the medical community. So taking, you know, eating an extra orange a day is probably your better bet than taking a large dose of vitamin C. In terms of zinc, the data’s not bad. It’s not great. I don’t think going to hurt you to take a little extra. But I don’t think it’s, you know, it’s not a cure all. It’s not a protect all. So certainly don’t think if you’re, you know, you’re having three zinc lozenges a day, you can go out and, you know kiss people in the community. It’s not gonna, it’s not going to keep you from catching this thing. So while I don’t think it’s going to hurt you, I don’t think, you know, we can count on that to prevent things.

Gennev 

You can now manage your menopause with Gennev. We’ve helped thousands of women take control of their health with our team of doctors, coaches and products. Join our membership program called HealthFix and work with one of our menopause coaches on your personalized menopause plan. Learn more at Gennev.com.

Stasi 

Vitamin D may help in certain ways with immune function, but I think there’s again, mixed research on that. It’s hard to distinguish, does vitamin D exactly, you know, especially when it comes to immune function and something like the coronavirus. There’s a lot of things we don’t know about this right now. But certainly that could be something if you have been, had low vitamin D in the past, which a lot of people in the Pacific Northwest have, making sure that you’re sticking to that supplement routine. Whether it was something that your practitioner provided a recommendation for you. That would, that could be something that you know right now is not going to hurt you to meet your Vitamin D requirements. It may not be the the magic pill though.

Dr. Rebecca 

Right. Well, there is no magic pill. I think that’s the thing we want to make very clear for everybody. You know, there’s no one thing that”™s going to prevent this from happening to you, but doing the right collective things all together to make your immune system as functional as possible is your best protection. I do want to make an important point cause we’ve talked, we’ve talked a little bit about, you know, who is at higher risk in terms of people taking immune modulating medications for a variety of reasons. The one thing I want to make quite clear is I’m not saying that you should stop these medications. You need to continue these medications. They’re important to keeping you healthy longterm. If you have concerns about medications like that or if you think for some reason that it would be better for you to stop, please do not do so.

Go and talk to the doctor who prescribed them and have a genuine conversation or even see if you can talk to them online if, you know, they”™re doing video visits now. But those medications are a long-term health benefit. And so in the, in the short term, fear of coronavirus is not a good idea to stop medications that you really do need.

And then the last thing I wanted to ask Stasi to comment on is, okay, so say you are one of those people at higher risk, you’re getting chemo, you’re on a medication that makes your immune system a little bit less strong and you want to exercise for stress relief, but you really feel like going outside is unsafe. What are some things someone can do at home to really get that the blood moving and get themselves healthier?

Stasi 

Good question. And that’s where, you know, technology does come in place here. We, there are a lot of app options, so things that I like one of ’em can be done on your app or your computer. It”™s called Fitness Blender. It’s a website which has free workout videos and you can do everything from body weight and you can filter through your level of experience. So if you’re just getting started or you’re someone that’s new to exercise, there’s things that are appropriate there, all the way to advanced. So if you have a home gym, you want something new to try out, there could be some different options there. Some other ones that are out there are the Peloton app, you don’t need to have a bike. They have an app that does give you exercises even without the bike or their treadmill. Obviously if you have those resources at home, that can come in handy right now.

Dr. Rebecca:

Yeah, I have to, I have to cut in there cause I actually use that app. I have the bike or the treadmill.

Stasi:

What do you think?

Dr. Rebecca:

I use it actually for outdoor running, because they have audio, outdoor running apps. They have body stretching, they have meditation, they have yoga. I actually think it’s actually a very good app. They have very motivating people on it. And you know, it’s on the more expensive side for some of these apps. But I think they, they do tend to keep up the variety of things. So that is a nice, you can sort of cycle through the variety of different types of exercise. And if you do have a treadmill or even are planning to walk outside, it can be very motivating.

Stasi 

Absolutely, yeah. The variety could be key there. And then there is devices that you can use at home, something like the Excy bike where you are able to, and this can work for individuals that may not be either immune compromised or certainly if you’re having chemo treatment this can be a better option where you can, it’s a little bit less intense. You can increase the intensity but there’s a lot more variation there and it can help with keeping limbs moving so you can use it for your upper body, you can segment to your lower body. You don’t have to be doing a full body workout to be able to use this and that might be helpful for blood flow. Or individuals that may be new to exercise or really can’t get outside right now. It needs something where they’re moving more in, in home and don’t have a stationary bike or treadmill option.

Dr. Rebecca

That’s a great point. Anything, I always, well, we used to use it to learn how to tell the size of babies when I was in obstetric training. But I do know that that a bag of sugar is five pounds. That makes a great weight if you don’t have weights in your house.

Stasi:

Yes, exactly. And even walking around with more, well you know, put a backpack on and walk around, that’s going to be a little bit higher intensity than just walking alone so you can get really creative with what you have in your house. An opportunity to just do an exploration exercise. No one said we have to go to gyms to exercise. That just became the thing we did. So doing that as well. And then the other thing right now, if you’re looking for more support in how to, you know, manage menopause and the coronavirus and how to strengthen your immune system, our HealthFix program is a great option. It’s all remote. So they”™re calls that you take with a menopause coach like myself. and we can talk about menopause symptoms as well as if you have concerns with strengthening your immune system during this time what strategies are going to be specific to you and what you have available in your lifestyle.

Dr. Rebecca 

I think it does and definitely don’t sell yourself short. You can also help people with sleep issues, with stress issues. You guys are very, you’re just incredible resources for women to have. Telemedicine is good at this time and I won’t recommend just us, although I think our telemedicine program is excellent. We do tend to focus on menopause and menopause symptoms,  we”™re obstetrician-gynecologists with a  menopause focus. We can do some basic medical care too, but certainly if you’re worried about your immune system and you’re about to run out of your hormone, please feel free to call us. We’ll happily give you a refill online. But there are other great telemedicine groups as well that do more primary care if you just have a question and don’t want to go into a doctor’s office. Many doctor’s offices are actually adding video visits as well during this time to keep people out of their offices. So there are a lot of great options out there now.

Stasi

Yeah. And, and we collaborate. So my, the menopause coaches and the healthcare providers that we have, the OB/GYNs with Gennev, we work together. So that’s something also that when I’m working with my clients, if I see that working with an OB/GYN is going to help to benefit you to feel better, I will certainly recommend that and vice versa. So a unique opportunity all from the comfort of your home bedroom, living room, wherever you feel most safe right now. Know that you could get support for menopause symptoms as well as if you have questions on how to best support your immune system.

Dr. Rebecca 

And one last thing I want to bring up because I think it’s a very fearful time for many people right now and fear is not a bonus to your immune system. So as much as you can try to manage that fear, turn off the news at night. You don’t need to know where the last case ended up. You’ll find out tomorrow. So just take a break from the news every day. Take a break to meditate or read a good book or just not think about what’s going on in the world because you need to let your, your stress response system calm down a little bit. If you’re struggling to manage that fear, if you’re feeling anxious all the time, if you’re feeling panicky, please, please reach out. There are providers online who can help talk you through that. And that is while a maybe perhaps a normal response, something that can actually be dealt with and managed. There are therapists online. There are doctors who can prescribe online if necessary. So please don’t feel like that anxiety you have to live with it. It can be helped.

Stasi

Good point. We have all this technology, might as well take advantage of it. And good thing it’s coronavirus in 2020 not 1920.

Dr. Rebecca:

Yeah. So thank you so much for coming to this podcast and/or video. We really enjoyed talking to you today about how to really boost your immune system and how to protect yourself during this time that is, can be fearful but is also a time that we can all manage.

Stasi:

Yes. Thank you so much for listening. Hopefully this information is helpful for you and of course if you have more questions, we’re here to support you.

Dr. Rebecca:

Yep. We have a community, we have chat, and we have HealthFix where you can talk to wonderful coaches like Stasi.

Stasi:

Or our Telemedicine where you can talk to Becca.

Gennev:

Thank you for listening to this episode of the genetic podcast. Remember, you can subscribe on iTunes, Google Play, Spotify, and just about anywhere you get your podcasts. Gennev is your online destination for menopause, doctors, coaches, products, and education. You can find us at Gennev.com. Thanks for joining.

Casey, age 53, woke up chilled. At 4 am this morning. 

Had she actually slept through a hot flash? Miracle of miracles, she could only hope. 

Still groggy, she managed to register some gratitude and relief that it wasn’t 1 am, which it had been for the last several weeks. She sighed, turned to her other side, and touched her cheek down to a fresher spot on her pillow. Another sigh. 

She counted 6.5 hours of glorious, uninterrupted, deep sleep. “At last,” she thought, “Maybe I’m getting the hang of”¦ wait. What was that?” A warm liquid flood released with her new sleep position. She tentatively touched the mattress behind her back, and the backside of her underwear and sure enough. Evidence”¦ bold, red, and wet was there. “Noooo”¦ no, no, no”¦ I thought I was done with periods.” 

It had been 6 months since her last cycle”¦ and there was no mistake that she was having one now.

Not sure where you are in the menopause transition? Take our Menopause Assessment.

Annoying but normal

If you haven’t experienced skipped (or extra) periods in perimenopause, allow us to assure you, it can be a normal (and annoying) part of the process.

As hormone levels change, menstrual cycles may go from reliable and familiar to whose-period-is-this? Changes may include: 

• Length of your cycle. Have periods been 4-5 days and then gone? They may be longer or sometimes shorter, depending on your body and what it’s going through. 
• Timing of the beginning of a cycle. If you’ve had a reliable routine to the point where you know that your cycles begin in the mornings (or whichever time of day/night), that may change and you may be surprised by the appearance at a different time of day or night. You may also experience monthly periods that have more or fewer days between cycles (e.g. 28 days, the next one is 32 days later, then the next is 29 days after that).
• Unfamiliar or lack of your body’s signals that an egg is gonna drop. If you’ve had regular physical symptoms that you’re body is entering a cycle, such as lower back soreness or cramping, those may change or they may intensify. 
• Flow. These irregular periods could be heavier flow and some could even be lighter. It may switch up from month to month. You may have less (or no) “getting started” hours or days and go straight to heavy flow or menstruation flooding with irregular periods. 

What’s going on? 

In order to illustrate, let’s do a comparison of what goes on during a regular period and a perimenopausal irregular period. 

Most periods until perimenopause

An egg matures in the ovaries during a period with the help of an increased level of FSH (follicle-stimulating hormone). It’s the follicles that produce estrogen, and the estrogen, in turn, causes the lining of the uterus (the endometrium) to thicken, to prepare to receive a fertilized egg. 

Ovulation, the release of the mature egg, creates progesterone. Most eggs aren’t fertilized. What happens next is, the progesterone goes away and the endometrium is sloughed off. This is what we know as a period.

Perimenopause periods

During perimenopause periods, there aren’t as many follicles to stimulate, so the body really increases the FSH, resulting in more estrogen being created. More estrogen means the uterine lining becomes even thicker as causing heavier bleeding and perimenopause periods lasting longer. This whole process can take longer, too, resulting in longer gaps between periods.  

What about ovulation in perimenopause? Is that a thing?

Yes, indeed it can happen more often than not. In some cycles, the endometrium continues to thicken until it has to be shed as resulting in a very heavy flow.

A word about abnormal bleeding

During a cycle that has a heavier flow than you’re familiar with, it can feel surprising, baffling, even a little scary to see more blood and clots than you are used to. 

Bear in mind, you may experience feelings of disappointment, exasperation, weariness, all in addition to increased or intensified cycle symptoms. Be easy on yourself and ramp your self-care if you can. Your body and mind are going through a significant transformation.

This being said, a regular period can release between 2 tablespoons over the course of 4-6 days, or more, for more days or fewer. We’ve also seen reports of regular or normal period bleeding as being 2-3 tablespoons over 3-5 days.

Abnormal bleeding, specifically may look like very heavy bleeding or bleeding that:
 

• Lasts longer than normal
• Occurs more often than every 3 weeks
• Occurs after sex or between periods

In order to really dial into your own health and body, consider a check-in with one of our Telemedicine doctors. This is for assurance, guidance, support, and it will keep your files noted with new data and insights.

Be prepared, stay prepared

No, not hyper-vigilance. Just simple awareness. Here are a few ways to be and stay prepared for an unexpected period:

Keep count.

 When was your last period? How many months have you gone without a cycle?

Bring supplies.

 Menstrual cup, tampons, or pads, have something on-hand until you’re sure you’ve gone 12 months without a period. Desk, car, bag, duffel, wherever. And it doesn’t have to be a lot of supplies, just the right one for you to get you through a few hours.

Practice awareness of body changes and any other symptoms.

If you’re experiencing multiple perimenopause symptoms, it’ll make more sense and may feel more normal to have irregular periods at this time. Journal about them, keep a record on Post-it notes at your bedside, record them in a notes-application on your mobile device. They may prove useful and paint a bigger picture when you”¦

Check-in with your doctor or other health  support systems.

Let your doctor or professional know what’s going on with you and your body. Support, education, and care will really help you navigate through perimenopause to menopause by making informed choices about your options.

Was this one my last one?

We have no idea when or which one our last period is. There’s no indicator that we’re on the final countdown, tallying 12 full months of no menstrual cycle to achieve and unlock the menopause level. 

Best you can do is to be aware, consult your doctor (or speak with one of ours), practice some extra self-care, and know that this could be the last or at least one of the last, periods you’ll go through. You’ll be closer, if not finished. Regardless, transformation is, indeed, happening. 

What have you experienced around irregular periods in perimenopause? And”¦ what are your questions about period reoccurrence during perimenopause? Check-in and chat in our Gennev Community Forums.

Endometriosis affects up to 10 percent of women—possibly more. For some, endometriosis can be a real nightmare, with crippling cramps during periods, heavy period flows, infertility, chronic bloating problems or gastrointestinal discomfort, and women begin to dream of sex without pain.

Other women may notice no symptoms at all.

For women who do experience symptoms, there are ways to manage the disease, once it’s been diagnosed—though it takes on average of about 7 years to get that diagnosis.

There are also some misunderstandings around endometriosis, including that hysterectomy, pregnancy, or menopause will end the pain. That’s not always the case, and we want women to have the information they need to make good choices for their health and futures.

What is endometriosis?

Endometriosis is when endometrial tissue (similar to what grows in the uterus and is shed during a period) grows where it shouldn’t—inside the abdominal cavity and on the outside of organs such as the uterus, bladder, bowel, and ovaries, among others.

Building up over the month, this tissue responds to the body’s signals to shed during the monthly period—but there’s nowhere for it to go. Trapped, it begins to form adhesions which can bind organs together and pull them out of their normal shapes and places. It’s little wonder that women with “endo” describe the pain of their monthly cramps as debilitating.

Getting a diagnosis for endometriosis

Endometriosis can be a bit tricky to diagnose. If cysts have formed, your doc may be able to feel them during a pelvic exam. An abdominal or vaginal ultrasound may be able to detect cysts. Docs might suggest an MRI to identify endometrial growths. Laparoscopy, where a small cut is made in the abdomen so a thin viewing tube can be inserted for the doctor to have a look at internal organs, is considered by many to be the “gold standard” diagnostic tool. With planning, laparoscopy can also be used to surgically treat the disease at the same time.

Endometriosis during perimenopause

Periods may be more frequent and heavier during the years leading up to full menopause, meaning women with endometriosis may find symptoms occur more often and are worse during this time. Many women find relief with hormonal birth control pills or an IUD like the Mirena.

For cases that aren’t controlled by birth control, laparoscopic surgery to remove the lesions and excess tissue can help, though there’s a chance the surgery may need to be repeated if new lesions form.

Severe cases may be treated with hysterectomy. However, the long-term health ramifications of early menopause usually mean this is reserved for cases that have no other resolution.

What does menopause mean for endometriosis?

According to Gennev Medical Director and OBGYN Dr. Rebecca Dunsmoor-Su, endometriosis is estrogen-dependent, so when estrogen is gone, so is the disease. However, this does not mean every woman suddenly finds herself pain-free at menopause. Chronic pelvic pain may continue, and we’ll tackle that very important condition in a future blog.

Whether symptoms abate or not, after menopause, conversations about endometriosis may need to include some additional concerns:

ONE: What are the long-term health implications of endometriosis?

Osteoporosis: According to Harvard Women’s Health Watch, women who have been controlling endo symptoms by taking medications that reduce estrogen (GNrH meds such as Lupron, Synarel, or Zoladex) may be at higher risk of osteoporosis (weakened bones). The publication recommends women ask about osteoporosis medications like bisphosphonate drugs and “be diligent about bone density testing, bone-healthy habits, and follow-up with their clinicians.”

Auto-immune disorders: Endometriosis is not considered an autoimmune disease, but it does appear that women who have endo are at higher risk of such diseases, including lupus, Sjogren’s syndrome, MS, arthritis, IBS, and coeliac disease, as well as allergies and asthma. Women should be vigilant about their health, and if they start to develop new symptoms should consult with a doctor right away.

Cancer: Though some sources might claim a higher cancer risk for women with endometriosis, this hasn’t really proven true, according to the MD Anderson Cancer Center. Harvard Women’s Health Watch says women with endometriosis may face a slightly higher risk of ovarian cancer (though still low), and because the symptoms can mimic those of endo, women should pay attention if symptoms worsen or return. Vigilance beyond normal tests and screenings probably isn’t necessary unless you have other risk factors.

TWO: Will HRT bring endometriosis symptoms back?

Answer: it might. Says Dr. Rebecca, “HRT may or may not bring symptoms back, as it is lower dose than menstrual hormones. Many women do just fine if they wait a year or so to start.” Hormones that are applied topically may also have less chance of reviving endometriosis.

Every woman needs to have a thorough conversation with a doctor about the pros and cons of taking HRT for menopause symptoms, especially if they have a condition like endometriosis.

Not all pelvic pain is endometriosis, and not every woman with endo experiences symptoms. If you’re having pain during your period, and you’re not sure if it’s just really bad period cramps or something else, talk with a doctor. You are not “overreacting,” you don’t need to just “suck it up.” Pain is your body’s way of communicating a problem, so get help.

Need an doctor’s evaluation of your health? A Gennev menopause-certified gynecologist can give you a trusted opinion, determine if medication is right for you, and they can provide prescription support. Book an appointment with a doctor here.

Have you been diagnosed with endometriosis? We’d love to know how you’re doing, so please share your experience with the Gennev community by commenting below, posting in our community forums, sharing with us on our Facebook page, or joining Midlife & Menopause Solutions, our closed Facebook group. 

April is Financial Literacy Month as because who doesn’t get a jolt of reality every year when Tax Day rolls by (or over) us?

Women learning to manage money is especially important as they tend to outlive male partners and spend more years in retirement. And women generally have less to retire on (called “superannuation”), because of the pay gap between men and women, because more women than men take time out of their careers to care for children or aging parents, and because more women will take lower-paying jobs or work for employers who don’t offer retirement plans.

Money management may seem a little off-topic for a menopause site, but your financial health has direct impacts on your quality of life. We’re all about whole-woman wellness at Gennev, and you can’t be at your fabulous best if you’re stressed about your economic wellbeing.

So what can you do to prepare for your financial future? First, take a deep breath. Hold it. Little longer. Little longer”¦. There. Let it out. You can do this.

According to a 2016 Fidelity study, only 37% of women are confident in planning for retirement. But likely close to 100% of us want to be financially secure in our golden years, so let’s review four steps to get us started.

1. Build a budget. You can’t make goals for your future until you know where you are now. How much do you really spend in a day, a month, a year? NerdWallet breaks down the popular 50/30/20 budget (50% of income to needs, 30% to wants, 20% to savings and debt repayment) to help you determine how to budget according to your priorities.
2. Enlist an ally. Financial advisors aren’t just for those with oodles of money. But you want to be sure you find one with your best interests at heart. The Balance has seven steps to help you identify an advisor who will put your needs first. You can also check with WISER, the Women’s Institute for a Secure Retirement, for great advice on saving and investing and planning for retirement.
3. Be your own best ally. There are some great resources out there to help you wrap your head around how, why, and when to start planning your financial future (spoiler alert: that “when” is now). DailyWorth is a terrific resource for women, so consider joining up for the info they can provide, but also check out their 10 Best Finance Books for Women.
4. Finally: don’t sacrifice your future. Trying to decide where to put your dollars? Carrie Schwab-Pomerantz (daughter of Charles Schwab and an investment expert in her own right) advised women against doing what women often do: putting themselves last. If it comes down to your retirement or your kid’s college fund, opt to plump up the retirement kitty. Why? There are other ways to finance a college education, and aging parents without sufficient retirement savings can become a burden to their children later on.

Tackling your finances can be a daunting task as and, quite frankly, a potentially dull one. But with more of us living longer, it’s never been more important to secure our financial futures. Here’s to your long, healthy, happy life!

Team Gennev is lucky. We get to hear from you.

You call us to place an order. You email us your thoughts on our products. Sometimes we have the very real pleasure of talking to you in person.

You share your problems and your pain, what gives you joy and your reasons for hope. You ask us questions, and you give us answers. And every time we talk with you, we learn something new.

Join Our Menopause Group

Sometimes you share your story with the rest of the Gennev community, like when Michelle went through menopause and almost missed it, or when Anne rediscovered herself after her hysterectomy. But you have so much more to share.

So we’ve created a Facebook group, Midlife and Menopause Solutions, as a place for you to meet each other, talk, share ideas, ask for and receive the support you need.

Because we want women to feel comfortable discussing intimate topics, it is closed group, meaning only those who are approved to join can post or see others’ posts.

There are some community guidelines we ask everyone to follow so conversations stay relevant, thoughtful, and polite. You’ll find those under “description” to the right of the page.

Come in, kick off your shoes, and curl up on the couch with us. We can’t wait to hear what you have to say!