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Stressed. It has become a common way of describing ourselves these days.

And while you may be aware of what could be causing the stress in your life (work, life events, relationship changes, menopause and other health concerns, fear of the unknown), you may not realize that unmanaged stress can lead to more serious health problems.  

Why? Because stress, no matter what the reason, triggers your sympathetic nervous system, or fight or flight response. Stress hormones like adrenaline and cortisol activate, and when (in most cases) your body doesn’t find resolution, it continues to pump out higher levels of stress hormones, resulting in the harmful effects on your body. This chronic stress can lead to heart disease, depression, increased risk of type 2 diabetes, weight management issues and so much more.  

Symptoms of stress varies by individual, but the more common and recognizable physical signs include:

You may also notice emotional symptoms of stress, such as:

Self-care tips for managing stress

Much like the various symptoms you may experience, there is no one-size-fits-all or magic pill to remedy stress.  The most important thing you can do is be self-aware. Know what may trigger your stress, and become familiar with the signs of stress on your body and mind. Then take action to help reduce stress and support yourself through it.

Build your resiliency – Becoming more resilient can help you manage stress, and managing stress can help you become more resilient. The two are intertwined, which is why some of the strategies to build resilience are similar to ones you might employ to reduce stress. Learn the steps to build your resiliency here.  

Eat well  – A balanced diet supports the immune system, helping to repair damaged cells and provide the extra energy needed to cope with stressful events.  A diet composed of whole and unprocessed foods, specifically healthy unsaturated fats and fiber-rich carbohydrates with lean protein, can support the body’s natural cortisol response. It’s important to avoid skipping meals and eat small, more frequent meals or snacks to stabilize cortisol levels and support an optimal insulin response.  

Get some exercise as Exercise helps to lower blood pressure and keep stress hormones in check. Studies show that just”¯20 minutes of aerobic exercise can help reduce cortisol, and get it back to manageable levels. But be cautious about very intense endurance exercise (such as ultrarunning) and be sure to take a rest day between higher intensity workouts.  Intense physical activities combined with lack of rest days can cause an increase in cortisol.  

Take a joy break as Finding joy in your day can come from the simplest of pleasures.  So why not give your pet some play time, eat an ice cream cone, indulge in some funny videos, take a walk outside or find a quiet bench to sit in the sunshine. These found moments will greatly support your emotional health.

Talk about it as most importantly, when stress just won’t quit, talk it out with a friend or family member, or seek the help of your physician or therapist.  

While many women feel increased stress, moodiness, anxiety and even symptoms of depression during menopause, don’t just brush it off. Plan a visit with your physician.

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The information on the Gennev site is never meant to replace the care of a qualified medical professional.  Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.

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Is menopause to blame for increased friction in your relationship?  Chances are, you may not be the only one feeling that way.  A study among men whose partners were experiencing symptoms of menopause revealed that 56% of them felt that menopause was negatively impacting their relationship. And the symptom that created the most trouble with their partner?  Moodiness.

Not everyone will experience menopause the same way, but these symptoms and more may be contributing factors to relationship troubles during menopause:

With so many of us not knowing what to expect in menopause ourselves, it’s unfair to think our partners can even begin to understand. And while this may be a hard pill to swallow, they won’t know one bit about how you are feeling unless you tell them! We’ve gathered below our most popular resources for supporting yourself and your relationships through menopause.

How to care for you and your relationships through menopause

If you have questions about menopause, you can get all your answers in one place. Gennev’s team of OB/GYNS are menopause experts, and will help you understand your symptoms and offer solutions. Book a telehealth visit, and access evidence-based treatments including prescription and natural therapies that cater to your individual needs.

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The information on the Gennev site is never meant to replace the care of a qualified medical professional.  Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.

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Do you feel like your get up and go has gotten up and left?  Low energy is a common concern for women in menopause. In addition to hormone fluctuations impacting our energy at the cellular level, night sweats and sleep disruptions also play a large role in depleting daytime energy.

You may not realize it, but a few tweaks to your morning routine can help increase your energy throughout the day, and support more positive feelings and overall productivity.  The key is to stick to a ritual for your first waking hour that nourishes your body and your soul.  

How to start your day to boost your energy (right after you’ve finished brushing your teeth).  

Morning Stretch as Stretching in the morning wakes up your body, increasing your blood flow and releasing tension. It also kicks in the parasympathetic nervous system, releasing endorphins which act as a mood booster and prepares you for your day. And as you age, warming yourself up with a morning stretch may”¯help improve balance, maintain mobility and lower your risk of injury.

Meditate as Meditation also activates the parasympathetic nervous system providing a state of relaxation. This will help you relieve anxiety, and enable you to start your day with a clear, intentional mind and be better prepared to counteract stress throughout the day.

Unsure of how to meditate? Try this well-known practice known as the inhale-exhale method. You can begin with just 5 minutes.    

  1. Find somewhere comfortable to sit.
  2. Close your eyes and be aware of your breathing; inhale in, exhale out.
  3. Now begin to gradually breathe in a little deeper and breathe out a little longer. Fill up the lungs, empty the lungs.  
  4. If it feels natural to you, try taking a pause in between your inhales and exhales
  5. If your mind wanders, it’s ok.  Just begin again by focusing on your breathing.

You could also try a guided meditation through Insight Timer, Calm or Headspace. These provide a great way to try meditation if you feel intimidated or don’t know where to begin.

Drink a big glass of water – Drinking water first thing in the morning will aid in rehydrating you after sleep and will your boost energy as it replenishes tissues and organs with the necessary fluids. It also aids in getting your metabolism and your digestive system moving. Staying properly hydrated, no matter what time of the day, is vital to supporting your energy, mood and overall health. So, drink up!

Exercise as Exercising in the morning not only has a positive effect on energy levels, but helps you be more alert, and boost your mood long after your workout. Plus, studies show that a”¯morning exercise habit can actually help you sleep better at night.  If you like to wake up more gently, walking is one of the most beneficial exercises for improving energy as it increases oxygen flow throughout the body. Usually, the hardest part is just putting on those walking shoes and getting out the door.

Nourish as Starting your day off with a healthy breakfast kick starts your metabolism, fuels your energy stores and also aids in improving concentration and memory.  Many individuals tend to stick to the same breakfast routine to keep things simple as which is perfectly fine – as long as it contains the key nutrients your body craves:

Here is Gennev Dietitian Monika Jacobson’s favorite whole food smoothie right now.

Morning Mango Green Smoothie

While low energy and fatigue is a common symptom of menopause, it can also signal other medical conditions. If your fatigue just won’t quit, be sure to speak with your doctor to be sure it’s nothing more serious.  

Many effects of menopause cannot be solved through medication alone. It requires changing one’s lifestyle to address nutritional gaps, weight changes, sleep problems, fatigue, anxiety and so much more. Gennev’s integrated menopause care delivers the medical expertise of board-certified OB/GYNs, along with the knowledgeable guidance of Registered Dietitians to treat the whole you.  Book a virtual visit today.

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The information on the Gennev site is never meant to replace the care of a qualified medical professional.  Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.

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How was this past year a big year for you? Maybe you experienced your first hot flash while you continued to kick butt and take names. Perhaps you’ve achieved some real wins in your career or on the family-front while experiencing less sleep, or a few other common perimenopause or menopause symptoms. It is a big deal. Women are no longer just surviving in midlife””we’re thriving.

Menopause marks the start of a new and exciting chapter in life, giving you an extra reason to celebrate. New year, new you”¦ in a new way.

Let’s finish the year in celebration!

What to wear on New Year’s Eve when you’re over 40? 

Whatever. You. Want. 

We’ll say it loudly for the women in the back: celebrate your body, no matter your age or size. New Year’s Eve isn’t the time to be shy! However, we know that changing bodies sometimes lead to lowered confidence or an evolving approach to clothes, as old favorites just don’t fit the same. 

A few fashion ideas for a fabulous NYE (and always)

Celebrate responsibly

New Year’s Eve is a time to celebrate, so don’t pressure yourself to hold back just because you’re in menopause. After all, you’ve achieved a lot this year, and you did it while sweating through hot flashes and mood swings. 

However, the alcoholic beverages we raise to toast the new year can be high in calories, trigger hot flashes, and we know that alcohol use can contribute to risk of chronic disease. We have a few suggestions if you’re planning on being mindful of what you drink.

Bring on the bubbles

If it’s not New Year’s Eve without a champagne toast, good news: champagne (or Cava, Prosecco, or generic supermarket sparkles) has fewer calories than red or white wine and may even reduce your risk of dementia. Plus, fizz (in general) encourages you to pace your sips (though if you want to relive your youth or impress your adult kids, there is a solution for slow champagne consumption).

Look for “Ultra brut,“ “brut natural,” and “extra brut” on the label. These varieties have little-to-no added sugar, which your body will thank you for on New Year’s Day.

Lower alcohol options

If you’re looking to have a good time without going overboard, consider one of these lower alcohol sparkling options””in a champagne flute, of course.

Make it a mocktail

You don’t need alcohol to have fun! You could stick with water, or you could treat your tastebuds to something fancy, like one of these mocktails:

Hydrate

Your liver doesn’t realize that age is just a number. Hangovers do get worse when we hit our 40s and 50s, and one reason may be that the water content in our bodies decreases as we get older. Stay hydrated on NYE: alternate alcoholic drinks with a glass or two of water.

Happy new year! 

DVR the Rose Parade, hit snooze a few times, turn on a college bowl game, and enjoy a few new””and old””traditions.

Work (alcohol) out

While working out may be the last thing you want to do after a late (and boozy) night, moving your body produces mood-enhancing endorphins and improves blood flow to the brain. Stick to gentle exercise like stretching, yoga, or a short walk or jog; strenuous activity will dehydrate you further, and you’re more prone to accident or injury with a hungover head.

Say yes to Hoppin’ John

It’s a tradition (and superstition) in the American South to eat black-eyed peas and collard greens on New Year’s Day for good luck and financial prosperity in the new year. These nutritious foods are also packed with fiber, which is essential as your digestion slows in midlife.

Save leftover champagne

Don’t fret if your friends leave a few fallen soldiers at the end of the night. That half-full bottle of Veuve Clicquot (or Cook’s) still serves a purpose: as a facial toner!

Like all wines, champagne has resveratrol, an antioxidant with anti-aging benefits. Chill your leftover bottles and then apply the wine as you would any other toner in your skincare regimen. 

Alcohol can dry your skin, however, so don’t worry about using up the whole bottle; a few applications are all you need.

Now that the new year is here”¦

Do you make resolutions or set intentions? 

If you’re looking for something to work towards in the new year, we have a few ideas for midlife health””feel free to pick one, or all, of ours!

Here’s to continued thriving, your way, in the new year!

 

How do you plan to celebrate New Year’s Eve? Let us know in our Community forums.

 

Do you go to bed only to find yourself staring at the ceiling with what seems like a million things running through your head?  Sometimes it can feel like negative thoughts and worries are on repeat.

Rumination (repetitive thinking) is usually associated with anxiety and stress. You may find yourself worrying obsessively about something in particular during your waking hours to the point where it affects other aspects of your life and possibly your relationships. And when it occurs when you are settling in for sleep, it is also considered a symptom of insomnia.

Why does rumination occur?

How to manage repetitive thoughts

Build your resiliency to counteract stress and its adverse effects. Start with learning what stress feels like in your body. Practicing a body scan can help you become more in touch with your body, noticing areas of tension, and then working on releasing them.

Practice Mindfulness. Mindfulness is defined as a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations. For busy, stressed people, this may seem impossible to achieve. But even just a few minutes during the day or before you go to bed, taking several deep, intentional breaths can have a very positive effect on helping you find your calm, control repetitive thoughts, and fall asleep. If you are unsure how to get started, there are many apps like InsightTimer and Headspace that can help you begin your mindfulness practice.

Try yoga nidra. Yoga nidra means “yogic sleep“, and is a deep relaxation technique and a form of meditation. In this practice, the body is completely relaxed and your awareness is turned inward by listening to a set of instructions (much like a guided meditation).  

Start a bedtime journal. The practice of writing down your thoughts and feelings from the day can help to lower stress.  Research suggests that journaling can help us accept rather than judge our mental experiences, resulting in fewer negative emotions in response to stressors.

Set yourself up for a good night’s sleep. Get started by getting some exercise during the day, be consistent with the time you go to bed, avoid caffeine and alcohol in the hours leading up to going to sleep, turn off screens at bedtime, and keep your room cool and dark.

If your repetitive thoughts at bedtime just won’t quit, you may consider visiting with your doctor or therapist for support. Dr. Rebecca Dunsmoor Su, Gennev’s Chief Medical Officer shares, “We often recommend cognitive behavioral therapy for insomnia.“ Cognitive behavioral therapy is a style of therapy that identifies negative behaviors, and works to manage them in amore effective way. Cognitive behavioral therapy for insomnia very specifically tracks behaviors around sleep, such as when you go to bed, what you do when you wake in the middle of the night, what things you include in your bedtime ritual, as well as what you do when you wake in the morning. Ultimately the therapy will work to adjust those habits to improve your sleep.”

You may also try working with a menopause specialist to learn about prescription and natural treatments, optimize your wellness (nutrition, movement, mindfulness) and identify lifestyle modifications (such as a new sleep ritual) that will support 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.

Having a healthy gut is integral to overall wellness. Gut health is linked to not only your digestive system, but also plays a role in metabolism, glucose tolerance, insulin sensitivity, the nervous system, endocrine system, and more. The gut microbiome is made up of trillions of bacterial cells, fungi and other microbes, and is as unique to you as your fingerprint.  Your unique microbiome began development in utero, and is influenced by many factors including but not limited to genetics, a vaginal or cesarean birth, breastfeeding, the environment, exercise and sleep habits, hormones and nutrition. The bacteria in the gut serves as a communicator to other systems in the body. Changes in the bacteria in the gut microbiome can disrupt the messaging function and put you at an increased risk of many systemic conditions including cardiovascular disease, irritable bowel syndrome, type 2 diabetes, mental health concerns, and auto-immune disease.

Menopause and the microbiome  

There is evidence that suggests hormone fluctuations and specifically the decrease in estrogen, influences the microbiome by altering the bacteria that is present in the gut. We also know that estrogen receptors are located in the intestines, brain, bones and adipose tissue (commonly known as body fat). While it is too soon in the research to know if there is a direct relationship between hormone mediated changes in the gut and menopausal symptoms, it is hypothesized that the microbiome may play a mediating factor in body fat increases, cardiovascular disease, and cognitive decline.  

Many women suffer from digestive issues in menopause. This may be attributed to the decrease in estrogen slowing down the motility of the digestive tract, which commonly leads to bloating, gas, and constipation. The hormonal shifts contributing to a change in the bacterial make-up of the gut may also result in poor digestion. The increased stress experienced by many women during menopause can also impact the gut microbiome. The bacteria in the gut communicates with the brain bi-directionally through the gut-brain axis. So if you are experiencing intestinal or digestive distress, it can be the cause — or the result –of anxiety, stress, or depression.  

It’s probably not surprising that the lack of sleep common with menopause can also impact the gut microbiome. Add in the increased stress from multiple nights of poor sleep combined with all of the above and you have a perfect storm for a less resilient, less diverse microbiome. There are, however, ways to support your gut health and mitigate these effects.  

Essentials for a healthy gut microbiome

A diverse gut is a resilient gut. With an increase in bacterial diversity in the gut, the body becomes more resistant to illness, cardio-respiratory fitness and metabolic health are optimized, and exercise performance is elevated.  So how do you create a diverse, healthy gut?  

When it comes to gut-healthy foods, keep it real, and a little dirty. Eat more plants that are organic or locally grown if you can. And when you are washing your veggies and fruit, a light rinse with water and a rub will suffice. No need to use soap or vigorously scrub as you may lose some of the beneficial bacteria.

Most importantly, have fun in the kitchen! As you transition your meals to include more plants, see how many you can tally in a day. Small additions can add up quickly as you diversify your diet.  Smoothies are a great way to load on beneficial ingredients. And try acai bowls, or grain or salad bowls, where you can layer on beneficial ingredients and gain gut health rewards.  

You want less of these for a healthy gut

In high amounts, these tend to decrease the diversity of the gut microbiome. While it is near impossible to eliminate these all together, it is recommended to limit your intake and prioritize what to add more of.  If possible, limit the use of pain medications, NSAIDs and PPIs as they similarly can decrease diversity of the microbiome.  Speak with your physician before changing anything to your prescribed routine as the benefits of these medications may outweigh the impact on your microbiome.

When your gut microbiome feels off, you may be tempted to try the next new thing that comes your way.  From probiotics and other supplements, to microbiome testing, there are plenty of new products hitting the market to tempt you.  We suggest using a food-first approach as your foundation for a healthy gut.  A diverse diet with a variety of foods is key ““ even with probiotics.  And most importantly, with microbiome testing – always check-in with your body. This area of study is still quite new, so approach with curiosity and keep an open mind.  And be critical about the results to be sure they fit with what your gut is telling you.  

If you need support in managing your digestive health, Gennev’s integrated care team can help you create a personalized plan designed to meet your wellness goals. Our dietitians have specific microbiome training to help you diversify and optimize your gut health.

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The information on the Gennev site is never meant to replace the care of a qualified medical professional.  Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “œjust 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.

In part five, the final transcript in our 5-part series featuring Dr. Rebecca Dunsmoor-Su’s interview with David Steward on the SuperAge podcast, “HRT, Estrogen and Menopause, New Scientific Findings”, we’ll learn Dr. Rebecca’s take on whether intermittent fasting is beneficial, why strength training is key for women, and why it’s so important to support your bones starting in your 30s.  Plus, Dr. Rebecca shares what she wants every patient to know about hormone replacement therapy. You can listen to the full podcast by visiting SuperAge.com.  

Is intermittent fasting beneficial for women?

David: I’ve had some questions from some of the people in our community about intermittent fasting, stress, and women, how they may react differently to this. And then, does that change with changes in estrogen levels or do we not know anything about that?

Dr.Rebecca: We do have some data on that. Remember, when we were talking about sleep and that metabolic rate change? Part of that discussion was that, when you’re not sleeping and your cortisol is not dropping to its lowest point in the middle of the night like it’s supposed to, then you end up putting yourself into a state of somewhat insulin resistance. So, not fully pre-diabetic, but there’s just a little more insulin resistance, which means you don’t process sugar as well. So, we know that happens. Step one is not so much hormone therapy directly changing that resistance, although, there is probably some interaction between estrogen and cortisol that we don’t fully understand, and so that is contributing, so estrogen can help. But the biggest thing is, when I start someone on hormone therapy and they start sleeping again, then we’re improving their metabolism. Does it mean that when we start hormone therapy and the weight drops off? No. Unfortunately, not. One thing we know from all of our studies is that, women who are perimenopausal or menopausal can lose weight, but it takes a lot longer and a lot more work. Unfortunately, some of these metabolic changes that occur are permanent.

I think intermittent fasting can be very helpful for people who are insulin resistant. For some women in menopause, intermittent fasting is a structure that can work for them. What I tell all of my patients however is what you need to do long term is make changes that you’re going to be able to sustain. So, if this is something that feels good to you, and natural, and normal, and it’s something you can sustain long term, great. That’s a great thing to try. But if you are struggling through each morning to not eat until 11, then, this is probably not the right pathway for you. There’s another way for you and everybody is different, as there is no one diet plan that works for everybody. People need to find what works for their body, and their lifestyle, and their system, and understand the underpinnings of their eating. A lot of what I do in my clinical practice is talk to them about this. What are you eating and why are you eating? Is this emotional eating? Is this bored eating? What are the things that we need to maybe think about and how do we substitute those things out?

David: I just want to go back to that the relationship between the cortisol question. So, does intermittent fasting in women cause a cortisol response that doesn’t happen in men?

Dr.Rebecca: We don’t know – that is my answer. I don’t know. I think, we haven’t studied it well enough yet to really understand how that might differ between women and men. I think that a lot more depends on other impacts on cortisol. So, whether it be sleep or the drop in estrogen, which also impacts cortisol levels, probably, more than the intermittent fasting itself.

The thing is cortisol is not a simple thing. The way our whole endocrine system is interrelated is very complex and not always all that well understood. We think of the endocrine system as multiple different systems. Think of the thyroid, the adrenals, the ovaries, but these are one big system that all interrelates in a way that we haven’t fully defined.

Strength training is key for women in midlife and beyond 

David: I’m a big proponent of strength training. But especially for women, there seems to be this delusion that they’re going to turn ArnoldSchwarzenegger without anabolics. I don’t think that’s going to happen. 

Dr.Rebecca: No. Although, if you get testosterone pellets that may.

David: Yeah, that’s an anabolic. Right. If you’re not doing that, so talk tome about is there any counter indication to strength training for women?

Dr.Rebecca: No. Strength training is key for women for a multitude of reasons. One of the things that the drop in estrogen also does is it makes it harder for women to maintain their lean muscle mass. As we all know, lean muscle mass burns calories. So, you have to build that muscle mass back. Even if we put you on estrogen, you still have to build it back and maintain it. That’s just basic health. The second reason is strength training in the big muscles supports your bone. So, as women go through menopause, and they head towards osteoporosis, strength training in the core muscles, the upper body, the lower body, it’s key for maintaining bone health and bone strength and it also helps with balance and strength long term, so that even if you do get into a region of osteopenia or osteoporosis, if you have strong muscles and good balance, you’re going to be better off and less likely to fall unbreakable.

Support your bones starting in your 30s

David: Are you having your patients do bone density scans, DEXA scans?

Dr.Rebecca: Oh, yes. In my patients, I do DEXA scans. The current national recommendations are to do a DEXA at 65. I often do it much earlier than that because I feel like by 65, they kind of miss the boat. So, I often will use them in my newly menopausal women who have a strong family history and who want to use that information to help them decide about hormone replacement therapy. So, that’s a good point to do it. I certainly use it anytime someone has fragility fracture, so, like a wrist fracture or refraction. And then, in general, I tend to get one somewhere in a woman’s 50s, just so we know where she is in the pathway to osteoporosis, and so she can start to make excellent changes early on. The recommendation to do it at 65 is really more about the medications, so the bisphosphonates and the MADs, and the medications that can rebuild them, but if we can prevent that bone loss, even better.

David: What’s the delta, what’s the change? That’s important thing, right?

Dr.Rebecca: Right, exactly. I tell my patients that I don’t care what your bone mass is, you should be taking vitamin D and getting enough calcium in your diet or between diet and supplement – and magnesium. Support those bones, we should be starting that in our 30s, because women build bone until they’re 30s, and then they start to lose.

What I tell all my patients about hormone replacement therapy

When the Women’s Health Initiative came out in 2002 and everybody got scared away from hormones, it left this huge vacuum in the market where all of us physicians were saying, “Nope, we don’t do that anymore.”  So, people stepped up and stepped into the breach, and started promoting things they called safer, or better, or more natural compounds, what they call bioidenticals. These are not safer, they’re not more natural, they’re made from the same synthetic hormone from the same pharmaceutical companies, just ground up and mixed into new bases that are unregulated. Therefore, unregulated in dose. This is not a safe pathway.

Please come talk to us. There are plenty of us out there who are North American Menopause Certified. We will happily talk to you about hormones. We were not afraid of them. But we use FDA regulated products which are safe and body identical.

The more we can get information out to women that this is a pathway they can explore safely with their physician, the better. A lot of physicians are still stuck back in 2002. They don’t understand all the data that’s come since. Find yourself a doctor who has actually read it all.

Don’t miss the entire series of Dr. Rebecca’s interview with SuperAge on HRT:

And be sure to listen to the full podcast episode at SuperAge.com.

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The information on the Gennev site is never meant to replace the care of a qualified medical professional.  Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.

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Women are on the cover of People magazine!

OK, we get that ordinarily, that’s not exactly stop-the-presses news, but there’s something special about their People of the Year cover.

First, there are actually four People of the Year covers for 2019. Second, three of them feature women 50 and older: Jennifer Aniston (50), Jennifer Lopez (50), and Michelle Obama (55). (The fourth is Taylor Swift, who is a bit young for this discussion, but we cannot WAIT to see her at 50!)

When People magazine, a publication known for the many youthful faces gracing its covers over the years, recognizes the power, strength, influence, and beauty of women over 50, you know that midlife has truly arrived.

Ageism “” we’re over it

“You don’t have the power anymore”¦.”‰We are doing this my way.” Voiced by Jennifer Aniston’s character to a roomful of men in The Morning Show, this could be women’s motto for 2019. Women are taking on the attitudes that have held them back, stepping into their power, and proving that gender, age, or a combination of both are sources of strength as not limitations on it.

Once, women over a “certain age” couldn’t get cast in shows; now they’re owning the screens, large and small. From daytime talk shows (Kelly Rippa turns 50 next year; Behar and Goldberg on The View are 77 and 64, respectively; Ellen DeGeneres is 61) to big-screen blockbusters, with 53-year-old Robin Wright’s fierce Antiope in Wonder Woman to extremely popular series such as The Morning Show, featuring Jennifer Aniston’s Alex Levy.

They’re beating back middle-aged-woman stereotypes in other realms as well: Michelle Obama’s book Becoming is on track to be the biggest-selling memoir in history. Jennifer Lopez’s new film Hustlers earned $33.2M at opening and she appears to be on her way to an Oscar nomination.

Turning 50 hasn’t slowed Gwen Stefani, who continues to tour and draw huge, fanatic audiences of all ages.

It’s not just entertainment where midlife women are thriving. Though she’s perhaps not as well known as Obama or Stefani, Mary Winston‘s accomplishments are no less impressive: at 57, she’s taken over the reins as Interim CEO at Bed Bath & Beyond. One of the first African American women to lead a Fortune 500 company, she brings a resume chock-full of experience and accomplishment.

Menopause doesn’t have to be a limiting factor

What’s more, a larger-than-ever percentage of those women who are crushing it in life are doing it while contending with menopause. Hot flashes, irritability that can tip over into rage, interrupted sleep, brain fog; confidence-crushers like hair loss, weight gain or redistribution, acne, and wrinkles; unpredictable and often extremely heavy periods in the perimenopausal years leading up to menopause; depression and anxiety, and so much more.

Despite all those things, women are clearly still thriving in the second chapter of life. Imagine what they could do with the right support and with safe, effective solutions to help them manage the challenges of menopause.

Why the People covers matter to midlife women

Great, you say. Women are doing better. I guess we’re done here.

Uh”¦ no.

Despite women’s many accomplishments, there’s a long way to go. Women are still far more likely to be judged on their appearance. They receive far less investment capital when starting a business (a measly 2.3% of venture capital finds its way to women-led start-ups). Women’s “likeability” still matters much too much in elections and promotions.

Ageism hits women particularly hard: a woman’s earning potential tops out at age 40 (and has been trailing behind her male colleagues’ all along, particularly if the woman is of color), where a man’s will likely continue to rise until he hits 49. And women at 65 earn 25% less than men on average, potentially drastically limiting their retirement options and security.

The People magazine covers matter because representation matters: Women in this age group just haven’t traditionally been represented accurately as or at all.

Look for images of mature women (as I do, writing frequent articles about women in midlife), for example. There are a nearly infinite number of pictures of young women, doing all sorts of awesome things, and that’s terrific. Look for images of a woman 45+, and you’ll get a few women fanning themselves. That doesn’t represent me. It doesn’t represent the vital, active, ambitious, intelligent women I know and work with and see all around me. In midlife, women disappear and don’t return until they are “interesting again” as seniors.

This lack of representation repeats, rather more importantly, in a lack of research into mature women’s health issues, a huge gap in access to health care professionals who are versed in mature women’s challenges, a terrible dearth of information women can access to understand what they’re going through and solutions to manage it.

Seeing older women, acknowledging their existence, hearing their voices, learning about their triumphs and their struggles matters because what stays secret rarely gets solved.

Granted, Aniston, Lopez, and Obama may not be truly representative of the “average” woman, but I’d say they’re closer to us than we’ve been allowed to believe in the past.

Women over 50 are natural leaders. They have built up a lifetime of experience and insight. They are, often, less willing to brook the bulls**t of others. Women have spending power: 27% of consumer spending, or $15 trillion is in the hands of older women in the US. And mature women in power are bringing other women along. When there’s at least one female senior executive, women are three times more likely to be promoted to the same rank than when all the positions are held by men.

Menopause, despite its numerous and often-serious challenges, doesn’t have to be a limiting factor. Gennev exists to support women through midlife hormonal challenges because women have so much to do and so much to offer, and with just a little appropriate support, could have even richer, fuller, more vibrant lives.

How are you dominating midlife? We’d love to hear about your amazing accomplishments despite menopause symptoms, ageism, sexism, and so on. Share your triumphs and challenges in our community forums! And if you’re ready to start conquering the world, get your plan in order with a Gennev Health Coach.

As a nutrition coach, I frequently field questions from my clients who are concerned about whether or not they are getting adequate amounts of protein in their diets.

While I think the concern is valid, I do believe that the hyper-focus on this food group is a byproduct of a trend that I like to call “Labelmania.” Everyone is talking about what their nutrition label is these days, and many of the labels du jour have a protein-centric approach, from Paleo and Atkins to Ketosis. I feel like I can’t go to a social outing anymore without people asking me what or how I eat!

Pushing protein

Speaking of labels, another culprit fueling the protein phenomenon is food marketers who overpromote our need for protein on their packaging. It’s hard to walk down a grocery and avoid being drawn to these colorful, impactful labels.

Power Bar is a perfect example of this. Their Chocolate Peanut Butter Protein Plus Bar boasts a whopping 20-30 grams of protein. Sounds great, right? What they don’t promote on the label is the 12 grams of sugar in the bar and the nearly 20 ingredients it contains, most of which are impossible to pronounce.

These labels and messages around protein are everywhere, from TV commercials to social media. It’s so much information, and it can be completely confusing.

I’m here to help, because I want you to know that this whole protein thing doesn’t need to be complicated. I’ve created a list of four protein pointers that will help you get the protein you need without the stress. They’re easy to follow and will help you cut through the marketing and Labelmania clutter.

1. Know how much protein you really need

It’s easy to make your protein quota! Did you know that the average woman needs approximately 46 grams of protein each day?

It doesn’t take much effort to get to 46 grams; even if you’re a vegetarian. For example, if you consume a 3.5 oz serving of salmon (25 grams) + 2 eggs (12 grams) + 23 almonds (6 grams) + 1/2 cup quinoa (11 grams), you’re at about 54 grams of protein for the day. That’s pretty easy to attain and you didn’t even have to eat a bar!

2. Get protein power from plants

Put plant-based proteins in your portfolio. Protein doesn’t need to mean meat, meat, meat. There are so many nutrient-dense, plant-based proteins to fill your plate with AND satiate your appetite.

Some of my favorite plant proteins are lentils, chickpeas, quinoa, almonds, kale, tofu and broccoli. Animal-based proteins are an important part of your diet, but it’s important to be cognizant that excessive amounts can be detrimental to your health.

Experts agree that if you eat more protein than your body requires, it will simply convert most of those calories to sugar and then fat. Increased blood sugar levels can also feed pathogenic bacteria and yeast, such as Candida albicans (candidiasis), as well as fueling cancer cell growth.

3. Go protein au naturel

Reduce your intake of man-made proteins. I get it, you’re busy, and it’s way easier to grab a bar than it is a piece of chicken breast when you’re starving and on the go.

If you are truly concerned about your health and what you are putting in your tank, then remember the Power Bar I told you about earlier. Sure, you might be getting protein, but you’re also getting a whole lot of other fake ingredients that detract from any “good” you’re doing.

I’m not asking you to quit bars cold turkey, but reduce your intake of on-the-go wrapped protein options, and find some other smart, on-the-go solutions.

Starbucks is doing a great job with their Mercato products; from their sous vide egg bites to their protein boxes with hard boiled eggs and hummus. If you’re going to do a bar, I’m a fan of Kind and RXBAR bars, as they have minimal ingredients.

4. Time it right

On workout days, timing is everything! If you have an intense workout, time your protein intake correctly pre and post workout to avoid the hangries. This is important at any age, but it is especially crucial now when hormones can play such a key role in our moods.

By timing our protein intake around workouts, we can manage through the hangries and the roller coaster effect of feeling food-deprived. On workout days, eat a 3- or 4-to-1 ratio of carbohydrate to protein one hour before and after exercise to ensure your muscles are fueled and replenished. By pairing proteins and carbs, you can slow sugar absorption and help stave off food cravings.

The bottom line is this: protein is a powerhouse that has many powerful effects on your body and mind, but your focus should be a well-rounded diet that also includes lots of vegetables, fruits and healthy carbohydrates.

Try to follow my pointers and try not to get too caught up in Labelmania. It really doesn’t matter what label you’re wearing, it’s how you go about wearing it.

Cheers to your health!
Michelle

More from Michelle:

The holidays are coming round again (canyoubelieveit?). Be ready for the stress “” and the stress eating. Looking for a better way to feed yourself and your family? Be sure to check out how to shop your Farmers’ Market and buy from the bulk aisle!

How are you feeding yourself for optimal health? We’d love to know. Share with the community in the comments below, or hit us up on Gennev’s Facebook page or Midlife & Menopause Solutions, Gennev’s closed Facebook group.

 

Can you touch your tongue to the tip of your nose? Bend your thumb to your wrist?

If you are (or used to be) “double-jointed,” get compliments on your soft skin, and experience joint pains, there’s a chance you could have a rare disease and not know it. 

Fans of RuPaul’s Drag Race know that Season 11 winner Yvie Oddly wowed viewers with her fierce looks and jaw-dropping contortions. For many people, this was their first exposure to Ehlers-Danlos Syndrome (EDS).

The disease is rare, so we don’t know a lot about how it works. But there are some interesting ties to perimenopause and beyond.

What is Ehlers-Danlos Syndrome?

EDS is a group of rare disorders affecting the skin, blood vessels, bones, tendons, ligaments, and other connective tissues; faulty collagen, the protein that adds elasticity to this tissue, is to blame. One or two people out of every 10,000 have EDS, though some doctors think this number is actually higher.

There are 13 types of EDS but the two most common (if you can call a rare disease “common”) are the classical type and hypermobility type (hEDS).

Soft, velvety, and extremely stretchy skin that bruises and scars easily is the hallmark of classical EDS.

hEDS symptoms include joint hypermobility, dysautonomia, and musculoskeletal pain, though there’s some overlap: velvety-soft skin, easy bruising, and the ability to extend joints beyond the normal range of motion are present in most types. 

Tiredness, digestive disorders, easy bruising and bleeding due to weaker capillary walls, and anxiety risks can be present in both forms as well. 

Basically, wherever there is connective tissue, you’re more likely to have issues.

Hypermobility leads to hyperextension, dislocation, subluxations (partial dislocation), and overall pain. For many sufferers, this pain can be debilitating, requiring braces, crutches, or even a wheelchair, all while looking “normal.”

EDS, and especially hEDS, often go undiagnosed; most doctors receive very little training on the disorder, even those who specialize in joint and skin conditions. 

Need a trained doctor’s opinion about hEDS? 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.

There’s no genetic test for hEDS, so diagnosis is dependent on clinical criteria, including the Beighton Scoring System (try it yourself!) to assess joint flexibility and self-reported pain. 

The lack of knowledge and diagnostic tests can lead to years of frustration for sufferers, as doctors ignore their issues, tell them it’s all in their heads, or recognize that there’s something wrong but just don’t know enough about EDS to be effective.

The hypermobility-estrogen connection

Women experience hEDS at a much higher rate than men, and the current theory is that estrogen plays a role. 

Estrogen overall has an effect on connective tissue. Women, in general, have looser ligaments than men and people with higher testosterone, which leaves us more prone to joint injury.

Estradiol receptors, proteins in cells activated by estrogen, are present in skin, cartilage, and other connective tissues. Estrogens help regulate the metabolism of these cells.

Research done on a normal population shows that tendon injury is more common in pre-menopausal women, with the highest risk being when estrogen in the menstrual cycle is at its lowest after ovulation.

This hormonal link to loose joints shouldn’t come as a surprise: ligaments relax in pregnancy to allow the birth canal to expand to fit a baby.

Puberty is often the onset of hEDS symptoms, and those who previously had symptoms notice that they worsen after their periods start.

Women with hEDS often have gynecologic difficulties like heavy periods, heavy cramps, and pain with sex, and report more hEDS symptoms with their menstrual cycle. Combined hormonal contraceptives (CHC) and Progestin-only contraceptives (POP) can help symptoms and reduce fatigue in some patients with hEDS.

What does this mean for menopause?

Well”¦ there isn’t a lot of solid scientific information out there about how menopause specifically impacts people with hEDS. Anecdotally in Facebook groups and online forums, many women with EDS report early menopause, but research does not support this. 

However, because of the hormonal involvement, menopause certainly has an impact on hEDS. For starters, connective tissue in the general population changes post-menopause and skin collagen decreases 1-2% each year after menopause.

Joints stiffen with age for all of us, which can be a good thing for people with hEDS, as less supple joints are less prone to overextension. In a study of 386 women with hEDS, 22% of the post-menopausal women reported that their symptoms decrease after menopause. 

However, more than one-third of participants experienced a worsening of symptoms before their periods while in perimenopause. The most rapid shifts in hormone levels happen during this transition, which is why it’s not surprising that the time just before menopause can be when hEDS is first diagnosed. 

As we previously mentioned, women with hEDS have more gynecologic concerns than the rest of the population. They’re more likely to experience incontinence, vaginal dryness, and how to do sex without pain, concerns that increase for all people with uteruses in menopause.

Some studies have found that people with EDS tend to have lower bone density than the regular population, pre-menopause, which makes them more prone to osteoporosis later in life. While this may be because people with EDS limit bone-strengthening exercise due to pain and mobility issues instead of a structural cause, the implications for bone health are the same. 

It’s been thought that hormone replacement therapy (HRT), selective estrogen receptor modulators (SERM), and oral contraceptives could improve diseases of connective tissues. Unfortunately, the amount of estrogen in HRT is not enough to protect joints, and higher doses may increase the risk of breast and other reproductive cancers.

If you’re a woman in midlife who thinks that you might have the hypermobile form of EDS, talk to your doctor or one of ours; because the disorder is so rare, you may need to be persistent and detailed about your symptoms to get the help you need. 

More research clearly needs to be done on how to help women with EDS in menopause, but awareness of the condition “” and better reporting, so we have a better idea of actual numbers “” can help bring greater attention to the issue.

Sign up and chime in about your path in menopause on the Gennev Community Forum. Come join the conversation.

 

Introducing our women’s Vitality pack!

As our bodies change with age, so do our nutritional needs. While we recommend getting nutrition from natural sources (food, water, sunlight), those sources may not always be enough.

Nutrition lays the foundation for everything we do at Gennev. That’s why all our HealthFix coaches are also Registered Dietitian Nutritionists. They can help you sleep better, stress less, hydrate, move, stretch, control menopause symptoms, all the good things.

But our health coaches also know that to be truly as healthy as you can be, you need an optimal diet. And in our busy society, full of pre-packaged, salty, sugary (but undeniably tasty) food, a healthy diet can be tough to maintain.

Introducing the best women’s vitality supplement

Dr. Wendy Ellis

So at Gennev, we got to work. We asked Naturopathic Physician Dr. Wendy Ellis to formulate the most optimal pack of nutrients for women in menopause, then produce a pack that was affordable, bio-available (easily absorbed by the body), and didn’t require us to choke down a pill better sized for a horse.

It took time, a few versions, and tons of research, but Dr. Ellis created a supplement pack that is quite comprehensive, well-balanced (the nutrients enhance each other, rather than possibly reducing each other’s effectiveness), is created from the highest-quality nutrients from impeccable sources, is guaranteed to contain precisely what is says on the label, and will give you peace of mind regarding your nutrition.

That is not to say you can eat whatever you want as long as you take the Vitality pack, of course, but it does mean if you are less-than-perfect from time to time (and who isn’t?), we’ve got you covered.

In the interview below, Dr. Ellis explains the choices she made and the guidelines she consulted to create the Gennev Vitality pack.

Women’s Vitality Pack

Why did you choose these particular nutrients?

There are many known nutrient deficiencies and health conditions associated with menopause. We know that lifestyle factors play a major role in our health; however, before and during menopause, we are prone to changes in health that diet and exercise alone may not able to address completely.

In the menopausal transition, we have a significant increase in bone loss and risk of cardiovascular disease. We may have higher requirements for nutrients needed to maintain good health based on our genetics, medications we take (or have taken in the past), or lifestyle factors such as a poor diet or lack of adequate exercise.

We are also affected by our environment, and accumulated exposure over time may be impacting our health.

The nutrients included in our women’s Vitality pack are based on clinical research that outlines which nutrients are commonly needed in peri- and post-menopause as estrogen levels fall and our bodies go through the natural process of aging. Other nutrients were chosen for the benefits on overall wellness to support the immune system, improve energy, reduce joint pain, and aid with stress management.

What do the nutrients do, and what are the risks of being deficient?

Vitamin D is probably the most important nutrient for modern times. We spend a lot of time indoors being sedentary. For post-menopausal females specifically, it is necessary for bone density (to avoid osteoporosis), for the immune system, and also for blood sugar support. We also know that vitamin D is important in cancer prevention (including breast cancer), as well as overall energy.

N-Acetyl L-Cysteine We live in an increasingly polluted environment, and many health problems are associated with these chemicals in our environment. NAC is an excellent antioxidant to help offset the effects of pollution and chemical exposure. It is also great for liver support, as our livers metabolize these chemicals as well as any medications we may take. This nutrient is also very important for memory and cognition. Dementia / Alzheimer’s is significantly more common in women, and everything we can do to support our brains to reduce our risk is important.

Biotin Important for hair loss/ thinning and strong nails. Most women experience hair thinning as we age, and biotin can help offset this. Some laboratory results, including thyroid testing, can be impacted by taking biotin. It is recommended that you discontinue this medication for at least two days prior to thyroid testing.

Beta Carotene (Vitamin A) Vitamin A is a super-important vitamin for the immune system and for eye health! Our supplement pack contains beta carotene, which has a slow conversion to vitamin A, to avoid vitamin A toxicity.

Curcumin Where to start with the benefits of this powerful antioxidant, anti-inflammatory, anti-cancer and neuroprotective nutrient? Again, the effects of the environment on aging are significant. This nutrient is a powerful anti-oxidant that offsets the effects of our environment. Most people also have some degree of joint pain as the wear and time of time creates osteoarthritis as and curcumin is a safe and effective way to reduce joint pain. It also supports cognitive function, which is a concern for many women in menopause.

CoQ10A common complaint for many women in menopause is fatigue. CoQ10 is an important nutrient in mitochondrial function (mitochondria is the fuel source for our cells) and is depleted by many medications, including statins and blood pressure medications. As heart disease risk increases ten-fold with the onset of menopause, many women are on these medications. CoQ10 is important for the heart, as it improves physical performance and helps with generalized fatigue.

Pyridoxyl 5 Phosphate (B6)  B6 is very important in neurotransmitter production, mood, and stress support. It is also very important for metabolism of other nutrients in the diet. Many women have a long history of taking birth control pills, which are known to deplete B vitamins. This nutrient is important in reducing heart disease as well as dementia risk.

Magnesium This nutrient is a mineral that many people lack. It is a muscle relaxant, it helps us sleep, and it helps with constipation. It is helpful in stress and anxiety management, aids in blood sugar control, blood pressure control, bone density, and calcium utilization in the body. For some menopausal females, this can be helpful for hot flashes. This nutrient is a cofactor in more than 300 enzymatic reactions in the body! This is one of the most important nutrients for all individuals.

Folic Acid (as the most active form 5MTHFR) This nutrient may be helpful in hot flashes for some women; it is also important for treatment of depression and can be depleted by many medications, including birth control pills and anti-depressants. This nutrient is important in heart health and mood and may help reduce some cancers as well as decrease dementia / Alzheimer’s risk.

B 12 This nutrient is important in making red blood cells, supporting energy levels, and reducing heart disease. The absorption of B 12 is impacted by gastric bypass surgery, excess alcohol intake, and taking acid blocking medications long term. Vegetarians are at an increased risk of B vitamin deficiency, as this nutrient is found mainly in animal products, though some foods are fortified with B12. Although it is rare to have a true B12 deficiency, taking B12 can be helpful for mood and energy.

Vitamin E Three national surveys have found that the diets of most Americans provide less than the RDA levels of vitamin E. This nutrient is a powerful anti-oxidant and has been shown to be anti-inflammatory, support the immune system, and reduce the risk of cardiovascular disease. As an anti-oxidant, it may reduce our risk of cancer. It is also a very important nutrient in eye health, reducing the risk of macular degeneration and cataract formation. It may also be important in long-term cognitive helalth.

Selenomethionine This mineral is a powerful antioxidant, important in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection. Selenomethionine is a cofactor in many enzymatic reactions, including thyroid hormone metabolism and glutathione production, which aids in reducing oxidative stress from the environment. Because of its effects on the immune system, this mineral may play a role in the prevention of cancer and support cognitive function. Selenomethionine is the most bioavailable form of selenium.

Why are these nutrients particularly useful or necessary for women in midlife and menopause?

There are the clinical symptoms that women experience (like mood changes and hot flashes) and there are the things we cannot feel, like heart disease and bone loss. The ingredients in the women’s Vitality pack were chosen not only to help women feel better, they were also chosen to reduce the risk of health conditions commonly seen in association with menopause.

Why these doses?

Many companies will offer a very “full spectrum” women’s formula with a plethora of ingredients. However, these supplements have very little of each ingredient, thus it falls below the therapeutic dose. We cannot supplement ourselves out of a healthy diet or regular exercise, but this packet, combined with healthy lifestyle choices, focuses on helping women feel better while also addressing common health conditions associated with menopause. The doses were chosen based on my own clinical experience with these nutrients, but I also used clinical research to correlate specific doses for reducing disease.

Nutrient requirements for a 40-50 year old female are very different then the requirements for a 25-year-old male. For example, vitamin D has a recommended daily allowance of 600ius for males and females between the ages of 51-70. The RDA is defined as “the estimated amount of a nutrient per day considered necessary for the maintenance of good health by the Food and Nutrition Board of the National Research Council/ National Academy of Sciences.”

We all have different levels of absorption based on our age, sun exposure, where we live, etc. At this time in life, 600ius is often not adequate for all aspects of health, thus I chose 2000ius for this nutrient. It is a safe daily dosage, and this amount offers a better therapeutic value across the board for a number of conditions including improved mood, bone density, cancer prevention, overall energy level, as well as immune support.

Why this formulation?

The approach for this formulation was chosen based on the most common physical complaints I have observed in women 40+ in my clincal practice, while also considering the leading causes of disease in women as they approach or reach menopause. This formula also takes into consideration the research around increased nutritional demands for the peri / post-menopausal female.

You can find links to research consulted at the end of this article.

Who made them, and why did you choose them?

We formulated the women’s Vitality pack based on clinical experience and research and collaborated with a chemist who understands the importance of quality ingredients in supplements.

We follow the cGMP practices, which is a process that ensures we are getting a pure product, sourced from responsible suppliers, and contains the nutrients listed on the label. This is voluntary, and is not required by the FDA.

We want to be sure our supplements are pure and maintain their potency over time. Although it would be nice to have one capsule that covers all of our nutritional needs, all vitamins, minerals and herbs have a different molecular weight as so we need to keep the size of the nutrient in mind so the capsule count is reasonable!

Why this combination of meds?

This combination of meds was based on the nutritional and clinical needs that research and clinical experience show are the most beneficial to women as they approach and go through the menopausal transition.

Calcium was not included in this formula because it is a very large molecule, and would require a significant increase in capsule count to reach the 1200mg dose recommended by the FDA. Many women get a significant amount of calcium in the diet as and if osteoporosis is a concern, then women should consider the addition of a bone specific supplement.

Do you have advice on the best way to take them? (With food, at morning or night, same time every day, with other supplements, etc.)

Most people prefer to take supplements in the morning with food to avoid stomach upset. Food also increases acidity in the stomach, thus the absorption improves with food. Vitamin D can negatively affect sleep as well, so this packet is better taken with breakfast or lunch. If you are on thyroid medication, it’s best you avoid taking the packet within 4 hours of your thyroid dose, as some nutrients can decrease the absorption of your thyroid medication.

Any potential drug interactions?

Fish oil, CoQ10 and vitamin E should not be taken, or taken with caution with blood thinners. Ask your doctor about taking these supplements if you are on a blood thinning medication.

If you are on thyroid medication, you should avoid taking your vitamins within 4 hours of taking your thyroid meds. Minerals in this Vitality pack may reduce your absorption of your thyroid medication.

B6 may decrease the absorption of levadopa or carbidopa, medications used for Parkinson’s disease. Doses higher than 200mg may have greater impact on some medications.

B12 may interfere with a specific antibiotic called chloramphenical. Otherwise, this nutrient is considered quite safe.

Folic acid may interfere with sulfasalazine or methotrexate.

Biotin as there do not appear to be any medications that biotin interferes with, though there are some medications that may increase your need for biotin. Taking biotin may afffect some lab tests, so discontinue this two days before having labs drawn, especially thyroid labs.

NAC as should not be taken with nitroglycerin.

Curcumin as this can act as a blood thinner, and should not be taken with blood thinners. It can also interfere with the effectiveness of some acid blocking medications and can cause some medications to lower your blood sugar. Talk with your doctor if you are on any of these medications.

Vitamin A as can be toxic when taken in high doses, though when given as beta carotene, it has a slower conversion to vitamin A. If you are on verteporfin, beta carotene may reduce the effects of this medication.

Any potential side effects?

Supplements should be taken with food to avoid gastic upset. Magnesium, if taken without food, may increase the risk of diarrhea.

As mentioned, biotin may interfere with some lab results.

Is there a concern about taking a multivitamin along with these?

It really depends on the strength of the multivitamin. If a multivitamin has significant amounts of magnesium, it may increase the risk of loose stools if taken with the women’s Vitality pack. Otherwise, this should be fine taken with a multivitamin.

Are there some women who shouldn’t take these? (heart condition, thyroid, cancer, etc)

This should be safe for all women to take, unless there are drug interactions that should be considered.

Are there warning signs of overdose I should be aware of?

Although we aim to provide therapeutic doses in our Vitality pack, the doses in our pack are well below any toxicity concern.

Should I get a blood test to check my levels before taking these?

A general CBC will often provide information on needs for B12 or folate. The same goes for vitamin D. Unfortunately, there are not many reliable tests that assess for nutrient deficiency. That’s why we consider the health of the individual or increased nutritional needs in the average pre/post menopausal female based on clinical data.

Resources:

https://www.cdc.gov/women/lcod/2017/all-races-origins/index.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6372850/

 

I love hearing from you.

Sometimes you respond to my requests for feedback, and other times I receive articles, media bits and links that speak to my love of caring for women in menopause.

Little did you know that we are taking your input, your shares, and your feedback to heart as we evolve how the Gennev clinic for menopause represents you: a beautifully diverse community of people of varying ages, ethnicity, countries, identities and social views.

With this in mind, we have been working behind the scenes on some exciting changes to Gennev. You’ll come to learn more about those in the months ahead.

For now, I want to share some of the “forwards” that I’ve received over the past few weeks. Thank you for making sure I’m in the know. Seriously, we’re trending.

Thanks to Dawn for sending me the latest from Kristin Scott Thomas in Flea Bag and her monologue on how “”¦menopause is the most wonderful f-ing thing in the world”.

Joanne sent me the latest on CBD and menopause at Ellementa.

And then there’s Deborah Copaken’s entertaining article “Exploring the Link Between Menopause and Alzheimer’s” (it’s more entertaining that the title sounds and it casts a light on our favorite Alzheimer’s researcher and friend Dr. Lisa Mosconi).

In other news, a couple weeks back I asked you, What do we call “women in menopause”?

Here’s a handful of the responses I received. Thank you for being so opinionated.

“I like to be referenced first as a person, second as a leader, and third, if my reproductive organs must shade my entire identity, as a woman.”

“Primetime”

“I am a 55-year-old woman who finds the phrase ‘the change’ so impossibly simplistic, it almost offends me. “¦I like to think of it as a ‘regeneration.'”

“”¦the Shifters, the Transitionals or (my personal favorite) the Sublimes. These would also be great all-female rock band names, but that’s another story.”

“Age-EMBRACING”

“I’m a Gennev-er. Feels easy on my tongue. I’m also a GenXer.”

“As someone who went through menopause at 30, I really hate the terminology ‘midlife’ as it assumes, we are a homogeneous category all of the one age bracket which is clearly not the case. I have no problem with calling myself what I am: ‘menopausal’ or ‘post-menopausal.'”

My takeaway is that we’re women. We’re beautiful and we have some time and experience under our belts, and we know who we are.

Thank you for keeping me current. Thank you for your creative thinking. And thank you for being part of the Gennev tribe.

Keep it coming”¦

genneve CEO Jill Angelo