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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.

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

 

Feeling stiff or achy when you get up in the morning or after sitting for an extended period of time? Do you have sore knees? Tight hips? Achy fingers?  Back pain?  Joint pain is one of those symptoms that can make you feel old overnight, and unfortunately it strikes more than half of women during menopause. In fact, a study of more than 100,000 middle-aged female veterans found that going through menopause raised their risk of experiencing chronic pain by 85 percent. But you don’t have to suffer and feel older than you are. There are a variety of ways to get relief from menopausal joint pain.

What’s happening when you experience joint pain

Though the precise cause-and-effect of menopause and joint pain hasn’t yet been established, there’s evidence that there is one. Pain, swelling, and inflammation in the joints is often a signal of osteoarthritis (OA), the wearing down of protective tissue between bones. Since OA disproportionately affects women in menopause, it is likely that hormone changes may contribute to arthritis symptoms.  Beyond hormones, carrying excess weight, leading a sedentary lifestyle, dehydration, poor diet, smoking and stress can all trigger or worsen joint pain.

Because estrogen is a natural anti-inflammatory, one possibility is that when it dips and ebbs, inflammation can occur more easily. Plus, estrogen regulates fluid levels throughout the body, so just as your skin is drier and less elastic, the tissue of your joints may be, too. Another theory is that estrogen reduces pain perception so when levels decline, you’re more sensitive to pain.

What to do to relieve joint pain

Unlike many signs of menopause, joint pain may not diminish when hormones level out after menopause. But there are many lifestyle changes that can help ease the pain and prevent it from getting worse.

Fill up on anti-inflammatory foods. Some foods tamp down inflammation while others spur it on. For the right balance, eat more of these inflammation fighters: berries, broccoli, avocado, tomatoes, green leafy vegetables like spinach and kale, citrus fruits, cherries, fatty fish like salmon, olive oil, nuts, dark chocolate (in moderation), olive oil, green tea, turmeric, and ginger. And avoid foods that contribute to inflammation such as refined carbs like white bread and cake, fried foods, red meat and processed meats like hot dogs, soda and other sugary beverages, and foods with trans fatty acids like margarine.

Get some exercise. Regular movement keeps joints lubricated so they flex and extend more easily and with less pain. Low-impact activities like yoga, walking, swimming, and cycling are gentler on the joints than high-impact sports like running.

Keep tabs on your weight Excess weight puts stress on your joints as you move, so losing even a few pounds (weight loss is tough during the menopause transition) can mean exponential relief for weight bearing joints like hips and knees. 

Lift some weights. Strengthening the supporting muscles around a joint provide stability. When joints are stable, they function better, and you have less risk of damage or an injury.

Stay hydrated. Drink plenty of water to keep tissues moist and supple. In menopause, your body doesn’t retain water as well as it used to, so it’s important to replace the lost moisture. Water””not sports drinks, sodas, or coffee””is your best choice. If you need variety, add a few pieces of fruit for flavor. 

Build in stretch breaks. Too much sitting? Too much computer time? At regular intervals, for instance every 20 or 30 minutes, stop what you’re doing and move. On a computer, stretch your forearms, do some wrist circles, or squeeze a soft ball. Get up from your desk and march in place and then stretch your legs and hips. The motion will help to keep your joint lubricated and minimize stiffness and pain.

Strengthen your core. Your body is one long chain of joints and muscles, and weakness at one part affects others. When the core muscles in your abdomen, back, hips, and buttocks are strong, it can help to take pressure off your knees and ankles.

Destress. We know, we probably sound like a broken record, but when it comes to joint pain, stress is especially problematic. Stress raises cortisol levels, and cortisol can cause additional inflammation in joints. Do what you can to keep stress in check. If stressed, consider taking a walk “” in nature is best for a triple crown of stress- and joint-pain relief: nature, time away, and moderate exercise.

Consider supplements. Magnesium may help. According to the Arthritis Foundation, “Magnesium strengthens bones; maintains nerve and muscle function; regulates heart rhythm and blood sugar levels; and helps maintain joint cartilage.” Other good options are glucosamine and chondroitin.

Apply ice and/or heat. Which you choose may be a personal preference. Generally, ice helps when there’s obvious inflammation (swelling, redness). It may also ease achiness after exercise, or you might simply find that it numbs your pain anytime. Heat loosens muscles, enhances flexibility, and increases circulation. For these reasons, heat (heating pad, warm shower, paraffin wax) may be helpful when used before exercise. Apply either for no more than 20 minutes at a time, and protect your skin by having something like a thin towel between your body and the ice pack or heating pad.

Rub on relief. Topical pain relievers like Arnicare and Biofreeze can tame the pain. In addition, simply touching and massaging the area, even with regular lotion, may help desensitize you to the pain. 

When to get help for your joint pain

If you’re not getting relief, the pain worsens, or you have other symptoms such as swelling, redness, rashes, fever, fatigue, dry eyes and mouth, or painful urination, you should see your doctor. There are other causes of joint pain that can be more serious than a drop in estrogen, such as Lupus, Lyme disease, gout, septic arthritis, gonococcal arthritis, thyroid problems, and rheumatoid arthritis (RA and Lupus are autoimmune disorders that affect women more than men; they differ from OA, which is more closely related to aging and wear).

Learn more about joint pain

The Facts About Menopausal Arthritis and Movement

Menopause and Aching Joints

Getting to the Bottom of Knee Pain in Women

We can help you find relief for joint pain

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. 

Are you just not getting the results you want from your exercise program? Maybe it’s time to find a personal trainer who can help you understand your midlife body better so you can reach your fitness goals.

Debra Atkinson

Learn how to pick your perfect training partner from fitness expert, author, and professional speaker Debra Atkinson. Debra is the host of The Flipping 50 Show podcast and Flipping 50 TV show. With more than 30 years experience in the fitness industry, she is also America’s Boomer Babe Fitness Expert. This article by Debra is reposted here with permission from PRiME WOMEN. 

We are going to show you how to choose a personal trainer who’s right for you by asking the right questions. Whether you’ve got goals of a starting line or you need to exercise safely with arthritis or osteoporosis, there’s a trainer for you. When you first meet a trainer, remember you’re interviewing them as much as they may be interviewing you. Here are a few questions you should ask:

Are you certified as a personal trainer and by which agency?

Among the 500 different certifications and certificate programs, there are still only a handful of agencies I would preference even as the National Commission for Certifying Agencies (NCCA) accreditation attempts to create higher standards in fitness certification. Fitness is still a self-governed industry.

Top-tier certifications include American College of Sports Medicine (ACSM), American Council on Exercise (ACE), National Academy of Sports Medicine (NASM), and National Strength and Conditioning Association (NSCA). Within each of these agencies there are certification options. Someone may be certified as a group fitness instructor, for instance, not as a personal trainer, and therefore lack the knowledge to design a custom exercise prescription.

Certified as an NSCA Strength and Conditioning Specialist, a trainer has more specific expertise for sports conditioning. An ACE Medical Exercise Specialist is more focused on designing around the needs for special conditions.

Trainers might reference CPR, AED and First Aid certifications. While this is good, it’s actually mandatory to be currently certified by a national agency. This can tip you off to the fact that they are less experienced and/or are searching for anything to use as a credential.

Is your certification current?

Confirm it. I’ve had mature employees not see value in achieving industry standards by taking an exam once they’ve gone through a training course. Her attitude was “What’s it going to change?” when she was already earning the highest percentage paid and was as full as she wanted to be.

That attitude is poison in the personal training industry. It implies a trainer’s willingness to train a client although they lack the confidence to feel they could pass an exam. That, reader, is backwards. Trainers and clients alike can be guilty of assessing trainer skills by popularity. They must be “the best” if they are the most full.

To remain current with a credible certification, a trainer must take a minimum of Continuing Education credits annually or every two years, depending on the certification. Ask about the most recent continuing education course taken and the content. I would favor a trainer updating their knowledge in a topic area I would benefit from if I were shopping them.

Do you have a degree in Exercise Science?

A unique combination of academics, certifications, years of experience and testimonials will determine whether a trainer is qualified. There may be no degree in exercise science, but a combination of other components might be so great that someone becomes your trainer of choice. Fewer people made the decision to become trainers 20 and 30 years ago when they were in college.

If you discover proof that other forms of preparation allow him or her to make decisions commensurate with those who do have a degree, then you may still feel confident in your choice.

How much experience do you have?

Don’t discount a new trainer, but ideally, age-friendly trainers have at least two years of experience in the industry according to the International Council on Active Aging. I would suggest based on industry standard that a trainer is still a rookie if they’ve worked three or less years.

Remember that they’ve worked with all ages and abilities and probably have not specialized in midlife and older adults. It’s important to ask how many hours a week they’ve worked. Trainers who say they have 4 years of experience of training 10 hours a week don’t have any more experience than a trainer who trained 40 hours a week for a year.

Have you worked with someone with my needs before?

Have you worked with someone my age before? Do you have two or three references I may contact? Age alone shouldn’t be your question. Two 50-year-olds can have very different needs, histories and goals and likewise, with two 80- or 90-year-olds. If your hormones have changed everything, be sure to ask if the trainer is experienced with that.

The response will tell you whether the trainer will relate to you well or not, and you’ll gain insight about the trainer as you talk. When you contact the reference ask open-ended questions and those that pertain to your greatest concerns. “Is there anything else you’d like to add?”

Why are you interested in working with me?

What do you have in mind for me?

Make sure you get an enthusiastic response! Get his or her recommendations. You want to know he or she is confident and hear that he or she has the beginnings of a plan that makes sense to you before you hire.

Which professional organizations do you belong to?

Most certification agencies have a corresponding professional membership group. Similar to other professions, participation in industry associations means your trainer is serious about networking, improvements in the industry, access to recent research and legal aspects of their business.

IDEA Fitness Connect is the largest fitness professional directory, connecting 200,000 fitness professionals verified by 160 certifying and training bodies with consumers. Whether or not your trainer is a member of IDEA, he or she could be listed in this directory.

Together, these questions and your observations of trainer responses can help you determine if a trainer is right for you. Does the trainer listen completely and convey an understanding of what you said? Did you enjoy the trainer’s personality and sense of humor? Can you see yourself spending one to three hours a week with this trainer?

Do you need to choose a personal trainer to watch your repetitions? The internet provides you access to a world of trainers and coaches. You can “meet” via Skype or phone and get weekly plans that meet your needs.

Knowing how to choose a personal trainer is important to the ultimate success of your health and fitness routine. Take the time to find the right one for you.

This post is an excerpt from Navigating Fitness After 50: Your GPS for Choosing Programs and Professionals You Can Trust.

Do you have a personal trainer you adore and can’t live without? How did you find him or her, and what makes your trainer all that and a bag of low-calorie, sustainably sourced, high-protein soy chips? Please feel free to share with the community by leaving us a comment below, or talking to us on our Facebook page or in Midlife & Menopause Solutions, our closed Facebook group.

 

When it comes to health, many people take a piecemeal approach, focusing on one behavior change at a time. That can be a smart move, so you don’t feel overwhelmed with making lots of changes. However, “there’s nothing in our bodies that exists in isolation,” says Gennev health coach, registered dietitian, and exercise physiologist, Stasi Kasianchuk. When you start to change one area, for example, your level of physical activity, it can affect your nutritional needs such as needing more nutrient-dense foods and more fluids. If you’re not meeting these new needs, it can affect the quality of your workouts. Likewise, what you are eating can either support or sabotage your workouts. Here are seven eating habits that may be sabotaging your workouts and how to fix them.

#1 Eating too few calories. Calories are a unit of energy, and the number of calories in food is the amount of energy you can get from eating that food. So, the fewer calories you eat, the less energy you’ll have for your workouts. Unfortunately, at midlife when extra pounds become an all-too-common phenomenon, trying to find the right balance can be challenging. Strategies like skipping meals and cutting out certain foods or food groups can result in eating fewer calories, which in theory should help prevent weight gain, but it can backfire. Depriving yourself can leave you feeling hungry and tired throughout the day, resulting in lackluster workouts and often overeating at night. And when your body feels like it’s being starved, it conserves calories, making it easier to gain weight.

What to do: To minimize weight gain while ensuring that you have enough fuel to power your workouts, focus on eating nutrient-packed, fiber-rich calories like lean meats, fish, poultry, whole grains, fruits, vegetables, and healthy fats. These foods will fill you up faster and keep you satisfied longer so you don’t overeat. They’ll also fight fatigue, so you have more energy for your workouts. You should also make sure that you’re eating throughout the day, about every three to four hours, recommends Kasianchuk. Skipping meals and loading up on empty calories like those in highly processed foods such as baked goods, chips, cookies, and sugary drinks can tip the scales in favor of weight gain and leave you feeling tired all the time. These strategies should help you to balance your energy needs without having to count calories. Calorie requirements vary based on several factors such as age and activity level, but a general guideline for women in midlife is 1,600 to 2,200 calories a day, according to the Dietary Guidelines for Americans.

#2 Being dehydrated. As estrogen levels decline in midlife, your body doesn’t store as much water as it used to, so it’s even more important to make sure you’re drinking enough water. Fluids support your body’s metabolic processes that produce energy. When your fluid levels are low, it can slow those processes and leave you feeling sluggish. And who wants to exercise when they’re feeling fatigued? Hydration also plays an important role in regulating your body temperature. As you exercise your body temperature rises. If you’re not properly hydrated, it’s harder to keep yourself cool and comfortable as you work out.

What to do: Aim to consume about half of your body weight in ounces of water. So, if you weigh 150 pounds, you should drink 75 ounces of water a day. This includes herbal or decaffeinated teas, calorie-free seltzers, and infused waters like those with lemon or strawberries and mint. Caffeinated beverages like coffee and colas can contribute to your overall fluid intake, but they don’t have the same hydration benefits as water, so aim to make water your primary beverage choice.

You also want to spread your intake throughout the day. “Your kidneys are the size of your fists,” says Kasianchuk. “Chugging a large amount of water at once can overwhelm the kidneys. Smaller amounts consumed throughout the day allow your kidneys to process and utilize the hydration more efficiently.”

#3 Skimping on carbs. Carbohydrates have gotten a bad rap lately, causing many women to cut them out of their diets. But that can negatively impact your workouts. “When you start restricting carbohydrates, you lose fuel that’s so important for any exercise,” says Kasianchuk. “That can lead to low energy and feeling fatigued prior to and during exercise, which is going to make the workout feel harder. If it feels harder, returning for subsequent sessions is going to feel even more challenging.”

What to do: Not all carbs are created equal, so you want to make sure that you’re choosing the right ones to fuel your workouts. Instead of refined carbs like white bread, pasta, rice, crackers, and baked goods, choose whole-grain options which have more fiber and nutrients and provide longer-lasting fuel. Refined carbs are broken down quickly, resulting in a spike in blood sugar and burst of energy, but it doesn’t last and can leave you feeling even more wiped out afterward. A better option is to eat more vegetables, beans, and fruits which are high-fiber carbs. Aim to get about 25 grams of fiber a day. In addition to fueling your workouts, carbs also boost levels of serotonin, a feel-good hormone. That combo can make it easier to start exercising, give you the lift you need to push yourself to go a little farther or faster, and leave you feeling more invigorated after your workout.

#4 Not getting enough protein. This nutrient is one of the building blocks of your body and is involved in both growth and repair, especially for muscles. As you age though, you lose muscle mass and strength, which can make exercise and even everyday activities feel more challenging. Your body also requires more repair as you get older. If you’re not getting enough protein, you may not be able to recover from your workouts as well. “You may notice more soreness which may hinder you from getting back out there,” says Kasianchuk. Most women in midlife are not meeting their protein needs.

What to do: Eat some protein at every meal, including snacks. In addition, to giving your body the protein it needs for repair, this practice also provides more sustained energy. “When women incorporate more protein, they’ve told me that they feel more energized throughout the day, especially in that late afternoon slump,” says Kasianchuk. “That’s going to work in your favor if you’re an afternoon walker.”

To ensure you’re energized anytime you walk and have an adequate amount of protein for recovery, spread your protein intake throughout the day by including a protein source with all meals and snacks. Aim to eat at least 20 grams of protein with each of your three meals. This can be a palm-size piece of animal protein, a combination of nuts, hemp seeds, and soy milk in oatmeal, or ½ cup beans with quinoa. For snacks, worry less about the exact grams of protein and just focus on making sure to include a protein source. Have some cottage cheese or peanut butter with fruit, bean dip or hummus with veggies or on whole-grain crackers, yogurt with fruit, or tuna or chicken with mixed greens.

#5 Starting on empty. If you haven’t eaten in about two to three hours, you might find it harder to get yourself moving and less inclined to push your intensity while you’re working out. While you’re still getting benefits from any activity at any intensity that you do, if you are looking for a higher intensity workout, you’ll do better if you fuel beforehand.

What to do: Have a small carb snack with a little bit of protein 30 to 60 minutes before exercising.  Good choices include half an apple or banana with nut butter, yogurt, whole-grain crackers with bean dip, or carrots with hummus. You want to keep it small, so you don’t feel full when you’re exercising. The combination of protein and healthy carbs stabilizes blood sugar levels, fuels you with less, and provides more sustained energy.

#6 Too much sugar. Even if you’re avoiding things like cookies and candy, you may still be getting more sugar than you think. There are lots of hidden sources of sugar, such as cereals (even the healthy-looking ones), yogurt, condiments, energy bars, coffee drinks, and other beverages. These added sugars, not the natural kinds that are in fruits and vegetables, may worsen some menopause symptoms like fatigue, weight gain, and hot flashes””all issues that can disrupt your workouts. Sugar also increases inflammation in the body which may increase joint pain, especially if you have arthritis.

What to do: Read labels and limit the amount of “added sugars” to five teaspoons or 20 grams a day. In the past, it was difficult to separate “added sugars” from naturally occurring ones in foods, but nutrition labels now distinguish between the two, making it easier to track your intake. If a label doesn’t specify the amount of added sugar, check the ingredient list for one of the many aliases that sugar uses, such as ingredients ending in -ose, agave nectar, barley malt, brown rice syrup, dextrin, and malt syrup. The higher up the ingredient list it is, the more sugar is included in that food. Curbing your sugar intake should help prevent dips in your energy, keep off pounds, and may ease hot flashes and joint pain, making exercise more enjoyable.

#7 Lack of variety. Another effect of restricting what you’re eating is that you tend to eat the same things. Different foods provide different nutrients. So, for example, a restrictive diet is going to limit your intake of antioxidants and anti-inflammatory nutrients, which can help combat joint pain, says Kasianchuk.

What to do: Don’t limit natural, whole foods, especially fruits and vegetables. The more colorful your diet is the more vitamins and other phytochemicals you’ll be getting. “Making sure that you get a variety of nutrients from a variety of foods can help to increase anti-inflammatory nutrients that can support joint health and decrease joint pain,” Kasianchuk says. If you’re going to limit anything, it should be highly processed foods with lots of added fat and sugar.

The next time you’re not feeling up for a workout either because you’re feeling tired or your joints are achy, think about what you’ve been eating. “Movement and what we eat have a synergistic relationship. Most people feel better if they’re moving and nourishing their bodies,” Kasianchuk says. A few simple changes in your diet may improve your workout performance””and perhaps more importantly, how you feel overall in midlife and on your menopause journey.

 

We can help you maximize your health in midlife