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As a healthcare provider, Gennev’s first priority “” always “” is the health of our patients and community.

That “north star” is why our doctors are so carefully vetted, our Health Coaches are all Registered Nutrition Dietitians, our products are made to the most rigorous standards, and the information we share is reviewed by our Chief Medical Officer.

It’s why we started our telemedicine and HealthFix programs “” we saw a need to extend our reach to include serving women who don’t have easy access to woman-centered care. It’s taken us years to get here because we’ve taken each step slowly and carefully to ensure we were getting it right from the start.

It’s your health, your wellness, your quality of life on the line, and for Gennev, getting it right is the only option.

These are challenging times

Now is no different. We know people are scared. Scared to go grocery shopping, scared to go to work, scared to stand too close to a neighbor, scared, even, to go to the doctor when they’re not feeling well.

And with good reason. We don’t know yet how the virus spreads, or exactly how long it lives on all surfaces, or why some people get so sick while others show few or no symptoms at all. Until we know more, the safest bet is staying home as much as possible to avoid in-person contact with others. That includes doctors.

Dr. Eric Topol wrote an article for the Economist in which he noted that “In Italy, hospitals were considered one of the main sources of covid-19 transmissions and doctors urged that care be provided at home.”

To help extend the reach of healthcare, to help calm fears of going to a doctor, to ease the burden on our over-stressed healthcare facilities, Gennev is extending our telemedicine services.

How we’re meeting the COVID 19 crisis

Dr. Topol’s argument in that Economist article is that we need to ramp up digital medical care, like telemed: “Now is the time to harness the potential of the technology to provide better and more efficient care,” he says.

We agree. We knew when we launched our telemedicine platform in 2019 that we would be providing much-needed access for women; now that COVID 19 has made telemedicine the norm for health care, we’re expanding to meet the increased demand.

Women can access our online care services in two ways:

  1. By appointment. If you’re running a fever, and you’re not sure if it’s a symptom of the seasonal flu or COVID 19, or maybe it’s just the onset of hot flashes, make an appointment with one of our doctors to discuss all your symptoms and get help. If you need a prescription refilled, we can do that too. Our doctors are OB/GYNs, so we can help with medical and prescription support for HRT, bone density meds, UTIs, etc. And many of our doctors are also experienced with primary care and can help with other concerns such as acid reflux, congestion, constipation, hay fever, nausea, pink eye “¦ nearly all the things you’d ordinarily go to your PCP for. And of course, our docs are menopause specialists. Just because COVID 19 is out there doesn’t mean hot flashes, sleep disruption, anxiety, etc. just go away “” if anything, women are experiencing an intensifying of symptoms due to increased stress. Our docs are experts in menopause care, and right now, you need to be taking care of YOU as all of you. What can our telemed physicians do for you? Check out list of our conditions and prescription support. 
  2. Through our membership program. Gennev’s HealthFix program is really about getting well and staying well. Whether you choose our Basic option, which gets you unlimited, on-demand access to our Health Coaches; or our Premium option, which includes unlimited telemedicine appointments with doctors as well, these programs will help you optimize your health with the combination of lifestyle/behavior changes and medical interventions that works best for you. Work with a coach to manage sleep, stress, nutrition, movement, and more. If you decide HRT or some other medication to manage symptoms might be a route to explore, talk that over with a doctor to understand all your options.

How does an online health care appointment work?

In order to be registered in our secure system, you’ll make an account on the Gennev site. Your free account provides you with a dashboard which will help you track your appointments as well as provide you with resources available only to Gennev members.

When you make a telemedicine appointment (to meet with a doctor), you’ll sign up with a doctor who is licensed to practice in your state. You’ll be able to choose an appointment time, and your appointment will show up on your dashboard, along with the button to start the appointment.

A lot of things are very like you’d expect at an in-person appointment: you’ll be asked to provide some basic information about your health and history, including medications you’re taking, conditions you’re managing, allergies, and so on. The appointment itself will be via video. Because you filled out your medical history beforehand, your doctor will be able to focus entirely on you and your concerns.

If you and your doctor decide a prescription is necessary, we’ll phone it in for you and bill your insurance as appropriate.

You have a healthcare team

At Gennev, we believe everyone deserves to have a health care team as and we want to be that team for women. In addition to our doctors and Health Coaches, we have a bunch of other resources to help you take control of your health:

Expert webinars. During the COVID 19 crisis, we’re offering free, live, weekly webinars on the subjects that matter most. Access the webinar schedule and register for any and all that interest you. Learn how to sleep better, manage stress, optimize nutrition, build mental resilience, and more. If you’re not able to attend the webinars, go ahead and register so you’ll get the link to the video and podcast recordings.

Community. It’s always helpful to talk with others who are going through the same thing you are, and especially in a time of social isolation, community can be so important. Our community forums are a great place to enter a conversation, drop a question, share a solution that worked for you, or just laugh, rant, and cry with other women in the same place you are.

Resources. Looking for a comprehensive how-to for All Things Menopause? Try our 2020 Guide to Menopause. Wondering if what you’re going through is “normal”? Take a look at the 2019 Menopause Zeitgeist for reassurance and inspiration. We’ve compiled all our COVID 19 resources in one place, and we’ll keep adding as we learn more. And of course, we have a large and growing library of physician-vetted information on menopause, including podcasts, videos, articles, and more.

You don’t need to go outside the safety of your home for quality health care and support. Share this link with all your friends who are looking for answers and assistance. Health care for women is what we do at Gennev, and nobody does it better.

 

In this podcast, Dr. Lucy Puryear speaks out on women, hormones, mental health, and great sex.

Dr. Lucy Puryear is an Associate Professor in the department of Obstetrics and Gynecology and the Menninger Department of Psychiatry and Behavior Sciences at Baylor College of Medicine. She is also Co-Director of The Menopause Center at Texas Children’s Pavilion for Women.

Dr. Lucy works with patients to treat psychiatric conditions during pregnancy and postpartum, perimenopause, infertility and reproductive loss. Because our hormones can have profound impacts on our physical and emotional health, we invited her to share her expertise on the g-spot.

 

00:48:06
“Woman’s advocate” Dr Lucy explains the services she provides for women, specifically women with mood/anxiety/emotional issues tied to reproductive events and hormonal changes.

02:30:00
Women’s hormonal health””and particularly how it relates to their psychological health””wasn’t given much attention in the US until the early 90s. Dr. Lucy explains how her own experience helped her discover her passion. As a young woman seeking relief from PMS symptoms, she says, “I remember feeling very patronized” by male physicians. “That was probably a pivotal moment in my life.”

07:03:00
Why are women’s issues still so taboo? According to Dr. Lucy, the answer is threefold: hear how cultural stigmas against women generally, mental health, and female sexuality all combine to make women’s hormonal health one of our biggest and most resistant taboos.

09:48:00
How are women’s sex lives and libidos affected by their hormonal changes? Even physicians will shy away from talking with women about their sexuality, says Dr. Lucy. “Women just don’t get asked.” Hear why she makes it a point to ask her patients, why it’s so critical to have these open and frank conversations, and how she’s helped women and couples get their sex lives back.

13:07:00
“Sex is going to happen every Saturday at 2 when the kids are in bed.” So much of what women suffer through during hormonal change is truly “normal,” says Dr. Lucy, so there’s no reason to feel shame or fear. Once women understand vaginal dryness or drop in libido are natural and common, they can drop the shame and focus on the fix. Hear Dr. Lucy’s strategies (like planning sex or “hotel” sex) for bringing intimacy back into relationships.

16:43:00
Including partners in the conversation. Because coupling usually requires, well, a couple (at least!), Dr. Lucy does sometimes talk to her patients’ partners. She explains how bringing in intimate partners often results in better solutions.

19:20:00
Is there a generational difference in how we talk about sexuality? Are younger women more open to the conversation? Hear Dr. Lucy’s thoughts on the differences””and similarities””among generations of women.

20:20:30
Was it good for you? Are women demanding (and getting) great sex? Or are we there out of obligation and to preserve a relationship? Dr. Lucy shares her thoughts on women, sex, and expectations of pleasure. “You’re supposed to enjoy it, and if you don’t, why not?” says Dr. Lucy. “There are things you can do to make that better.”

22:55:00
What are the biggest obstacles in her work with women? Stigma. Mental health issues are still seen as a weakness and our cultural discomfort stops women from getting help. Hear how lack of trained medical professionals and adequate health care coverage are making it even harder to find relief.

26:35:00
What do women need to know? What’s out there, what’s coming up? Hear Dr. Lucy’s thoughts about a female Viagra, genital plastic surgery, and why we need to be careful that women’s health advances are truly “advances.”

30:50:00
What’s one final piece of advice you’d give to our women listeners? Hear from Dr. Lucy what she wants women to understand about their health, what she wants women to expect from their healthcare professionals, and how they can empower themselves to feel their best.

 

We really don’t love the language of “resolutions” as it’s just too easy to fail at a resolution. We like “intentions” better. You can’t fail at an intention: you just haven’t accomplished it “¦ yet. 

So how do you set reasonable, reachable intentions and move toward them in an emotionally well and physically healthy way?

Because so many people have physical goals to reach “” first 5K or successful weight management or attending a yoga or spinning class “” we approached those amazing Doctors of Physical Therapy, Dr. Meagan Peeters-Gebler and Dr. Brianna Droessler-Aschliman, for help with setting and accomplishing (or moving towards accomplishing) intentions.

Our DPTs see a lot of burnout, fatigue, and injury in the months just after a new year, mainly because folks get excited about their New Year’s Resolutions and hit the gym as hard. It was Brianna who suggested we reframe those goals in terms of “intentions” so there’s pressure and less fear of failure right out of the gate.

Here are their ideas for staying on track to those good intentions beyond February first. And by the way, while these mostly focus on exercise and fitness, those aren’t the only goals. Maybe you want to write a novel or learn to play the guitar or to speak another language. Pretty much all of the following suggestions can help you with those goals as well.

Be specific, says Bri. Write your intentions down and list out the steps you’ll need to take to get there in a realistic way and timeframe. Vague intentions are hard to follow through on, so be very specific. Want to run a 5K? Say so! Then make a plan to get there, starting with a run/walk schedule or visiting your local running store for advice on the right shoe for you. Want to write that novel? What comes first, for you? An outline? Or is January all about Chapter 1?

Set smaller goals for easy success, Meagan suggests. Nothing leads to success like success, so give yourself some very manageable goals. And leave it to a pelvic PT to zero in on healthy hydration. Especially if you’re a woman in midlife and menopause, proper hydration with plain, unflavored water is seriously important. It can be as easy as replacing one coffee a day with water. Over-hydration is also possible, so know what you need: a good general rule is to divide your body weight in half, and the number you’re left with is the right fluid intake (in ounces). If you’re doing lots of physical exercise or it’s hot or you’re sweating from hot flashes, you might want to bump that up a bit.

Regard challenges with care. There are SO MANY of these this time of year: crunch challenges, run streaks, lunge goals”¦. These are most likely set up with very good intentions, but, as Bri says, not every body is the same. You need to enter any challenge with the notion that if it’s harmful to your body or emotions, you can and will reduce the goal or back out entirely. Know your body and your limitations, and don’t push either beyond the point of safety. Any improvement IS improvement as that’s why they call it “improvement.” Don’t let a quest for perfection derail you or tempt you to injury. Same with other types of goals: unrealistic goals can really derail us, so if NaNoWriMo is too much, do your own version.

Examine what you’re actually doing. Meagan suggests you keep a log of your behavior now, compared to your goal behavior. If your goal is to run a 5K and you’re currently walking a mile a day, great! That means you probably shouldn’t sign up for a 5K in February unless you’re OK with walking a fair piece of it. Start from where you are as and that means being really aware and honest with yourself about where you are now as and ramp up smart to stay safe.

Choose health. Oh, we get it. Vanity is a strong motivator. But if you enter a challenge or fire up an intention with a “health-first” approach, you’ll likely have a more realistic and healthy time frame and goal in mind, says Bri. So don’t go crazy with the crunches in order to have abs for Valentine’s Day; instead, maybe expand your horizons and do some easy lifting for upper body strength or take a core class that focuses on a strong and healthy pelvic floor.

Get outside every day. Meagan leads a very busy life with her work, a young son, and athletic goals of her own, so one of her intentions for 2020 and beyond is to get outside more. It’s a great goal on its own, but, Meagan says, it has amazing trickle-down effects. Getting outside invites movement (biking, walking, running), it often involves fresh air and sunshine (go, vitamin D!), it provides stress relief! You won’t melt or freeze if you dress appropriately, and you really don’t need more than 10 minutes to get some real benefits. (PS Smoke breaks don’t count.)

Approaching intentions with gratitude. We love this suggestion from Bri: Don’t think of what you can’t do (run a marathon), think of what you can (walk comfortably for a mile or more). You are capable of things right now, so remember and let that give you confidence that you can build up to even more. And you might pair this idea with”¦.

Curate your social media to feel good about yourself. Also from Bri, a suggestion to be really thoughtful in your social media choices. Comparing ourselves to folks online can be truly disheartening, even as we cheer our friends on to greater glory. Maybe focus on following those who inspire you, who are at your level, so you can take advantage of their suggestions, instead of that one Wonder Woman friend who we love but who maybe makes us feel a little inadequate.

Limit the commitment. What could be more daunting than committing to a major behavior change for a year? How about a decade? If having huge, hairy, way-out-there goals works for you, great. But for many of us, setting a huge goal way out is the perfect set up for failure. What if you set January goals and February goals instead? You want to run a 10K in 2020? Awesome as let’s plan on running a mile without stopping by the end of January. If that’s still too much, let’s talk shoot for taking the stairs at work twice a week to increase our cardio health and our stamina. Checking goals off your to-do list is a huge motivator to go for the next one.

Beating yourself up doesn’t burn calories. “Be self-aware and treat yourself with grace and kindness,” says Meagan. What does that look like? It means setting goals that suit you rather than help you self-sabotage. And being patient and kind with yourself, just as you would be with a training partner.

Know yourself inside and out. Literally. There are some key questions that might help you set the right intentions:

  1. Am I intrinsically or extrinsically motivated? Does my drive come from a love of challenging myself? Or will knowing my buddy is waiting in cold to go for a run get me out of bed?
  2. Do I perform better alone or with others or by mixing it up? Personally, I’m a solo runner. I like the time to be in my own head. Others find that being with a group is much more fun. Would taking a language class with a teacher and other students be more motivating than working alone with an app?
  3. When is the best time for me to focus on my goal? Be real as if you’re not going to get up at 4 AM to hit the gym or crank out a chapter, EVER, that’s OK. Just don’t plan on it and then kick yourself for failing to. But also, be open to trying new things. Maybe 4 AM is when you really kick butt, you just didn’t know it because you’re usually asleep! 
  4. Where can I scrape loose some time? We are all so busy, but most of us could find time in our day to work towards our goals if we really wanted to. Keep a log of your daily activities to find those pockets of time that could be spent moving towards your goals.
  5. Am I overly compulsive? Some of us can be a bit too focused on goals, to the detriment of the rest of our lives. If this is you, maybe get a friend to be your “governor,” the one who is authorized to let you know when you’re pushing too hard.
  6. Do I fear failure or success, asks Meagan. This might be a conversation to have with a trusted counselor, but if you have a pattern of not reaching goals, there may be something underneath that’s worth exploring.
  7. Do I need to put a team together, Bri wants to know. What support do you need to reach your goal? This can be friends, professionals, a coach, a club or meet up group. These are the folks who have the expertise or maybe just the cheerleading chops to keep you moving forward.
  8. Am I “treat motivated”? OK, you’re not a yellow lab, we know, but many of us really like treats to celebrate our milestones. You stuck with your plan for a full week/month? Awesome, buy yourself a shiny water bottle or sweet fountain pen or whatever floats your boat and keeps you on track for the next milestone.
  9. Am I willing to make my goal time non-negotiable? If you schedule a couple of hours on a Saturday to press forward, don’t let that time get taken away from you. If that other thing can wait, let it. And go ahead and schedule that time, formalize it and make it official, then respect it and insist that others do too.
  10. Am I willing to periodically re-examine my goals and my progress toward them and re-assess? Life is a pretty fluid and changeable thing, so if life changes, your intentions may need to flex with it. Don’t keep up a schedule that just isn’t sustainable. And equally, if you find time has freed up a bit, maybe assign a bit more of it toward those intentions. Achieving those intentions ahead of schedule is awesome (and means you have time to set a new one)!

When everyone else is making resolutions, it can be tempting to jump in and Facebook that Big Hairy Thing I Am Going To Do This Year, And Dammit This Time I Mean It. Resolve NOT to do that, if it doesn’t work for you. Then move ahead toward those great intentions at the pace that gets you there.

What promises do you make on January 1, if any? We’d love for you to share your great ideas in the Gennev Community forums!

 

Could estrogen be a protector from stroke pre-menopause? It could be, considering how this condition affects women, especially after menopause.

Stroke is one of the top 5 leading causes of death and a significant cause of disability. Did you know that women account for 60% of all stroke events?

In the 10 years after menopause, a woman’s risk for stroke roughly doubles. 

We’re digging into the topic today”¦ so let’s definitely start at the beginning with some details about symptoms, types, and yes, the definition of stroke.

 

First off, what is a stroke?

A stroke happens when the blood supply to the brain is interrupted or reduced, according to the Mayo Clinic. Brain cells can begin to die off in minutes, resulting in brain damage. It’s the blood, after all, that carries the critical oxygen and other nutrients for proper brain feeding and function.

 

Menopause and stroke symptoms

A few symptoms are quite noticeable and will signal a stroke, others are more subtle. The key is to respond as quickly as possible if you suspect a stroke is happening in order to prevent or minimize brain damage. Here are the symptoms of stroke: 

One of the baffling things about strokes is that it can be difficult to assess when one is happening if symptoms aren’t either of the first two in the above-bulleted list.

 

A woman’s nutritional needs change during menopause. That’s why we’ve formulated Vitality supplement packs. Learn more and take control of your menopause.

 

Thinking and acting F.A.S.T. about stroke

Timing is key and your awareness and ability to think and act fast can may a significant difference. This is also from the Mayo Clinic and may help you”¦ or someone close to you.

Types of stroke

We checked in with the American Stroke Association for more details on the different types of strokes that can occur. 

We also found this type: Silent stroke

Silent stroke is many times undetectable during its occurrence and can be found after with an MRI or CT scan. 

 

Science about women, menopause, and stroke

Why does the risk for stroke increase after menopause? It’s thought that additional cardiovascular risk factors develop after menopause. Actually, multiple risk factors for stroke develop with the onset of menopause: abdominal weight gain, an increase in triglycerides, total cholesterol and LDL (unhealthy) cholesterol, a decrease in HDL (healthy) cholesterol, increased fasting glucose and other measures of insulin resistance, increased BMI, and increased blood pressure.

A study also showed that women who experienced early-onset menopause (age 42 and younger) may be twice as likely to suffer from a stroke as women who experience menopause at age 54 or over at menopause. More studies and more evidence are needed here, but the number presented is significant.

 

What about HRT and stroke risk?

This study proved interesting, but yet inconclusive when it comes to how hormone replacement therapy (HRT) may decrease the risk of stroke in human women. 

“Animal studies demonstrate that postmenopausal HRT has beneficial effects on stroke, but the outcomes are not consistent in human studies due to multifactorial mechanisms.” 

So, essentially, there’s a disconnect when it comes to humans, and more study is needed on this topic as well.

 

Best things to do

 

And right now is the best time to begin.

 

What are your thoughts on the topic of stroke before and after menopause? Join this and all of the other threads of conversation in the Gennev Community Forum. You are definitely in good company there.

 

If you are among the many women who are taking the “grin-and-bear-it” approach to managing your menopause symptoms, you may be suffering needlessly. We know that menopause can feel down right daunting, but it doesn’t have to be that way.

We recently spoke to a few of Gennev’s physicians (who are menopause specialists) for their responses to common questions and concerns that women raise within their practices.  You’ll notice much of their advice points back to “speaking with your doctor.”  That’s because menopause is a very individual experience, and as such, there is no one-size-fits-all remedy or treatment.  Having a comprehensive discussion with a menopause specialist about the symptoms you are experiencing can help uncover the treatments and therapies that will help you find relief, and start thriving again at this stage of life.

Here are 6 tips for managing symptoms as shared by Gennev physicians who are menopause specialists.

For better sleep, treat the symptoms that are keeping you awake

“That may mean hormone therapy for some who have bad night time flashes,” says Dr. Rebecca Dunsmoor-Su. “For others 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 a more effective way. Cognitive behavioral therapy for insomnia 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.

Be careful about turning to sleep aids. “Sleeping pills are a temporary aid, and generally not the long-term solution,” says Dr. Dunsmoor-Su. Instead, try working with a Gennev Registered Dietitian Nutritionist to optimize your wellness (nutrition, movement, mindfulness) and identify lifestyle modifications (such as a new sleep ritual) that will support better sleep.

Treat the cause of painful sex, not just the symptom

Painful sex can be a real problem with perimenopause and menopause. While there are a number of causes (including acute conditions, which require a physical exam to diagnose), much of midlife pain with sex is due to declining estrogen levels resulting in vulva and vaginal changes. The tissues become dry, thin and fragile over time. Dr. Lisa Savage shared, “This condition is called genitourinary syndrome of menopause or GSM. It is generally progressive; meaning, it gets worse over time. This dry, fragile tissue is inelastic and prone to infection and injury. Pain with penetration can be prohibitive not only because of the tissue condition, but also because of the development of vaginismus, which is an anticipatory, involuntary muscle contraction. Vaginismus makes penetration even more painful, thus a vicious cycle happens.”

While using lube for painful sex is critical and recommended, treating the cause and not just the symptoms is important. “To restore and maintain the tissue integrity, a menopause specialist will recommend systemic or vaginal estrogen,” shares Dr. Savage. “Plenty of patients need both, but in some cases, just one or the other is sufficient. Vaginal estrogen is not absorbed to any significant degree, so it is safe in almost everyone and can be used indefinitely.”

Even with estrogen therapy, lube is usually needed. Silicone-based lubricants tend to work better in mid-life, but couples should try out different kinds and find out what works best for them. And sometimes, a multi-pronged approach, including vaginal estrogen, lubricant and pelvic floor therapy may be necessary to fully restore a woman’s sexual function and enjoyment.

“On the enjoyment note, many women present with a primary complaint of low desire/low interest and when questioned further, they have pain,” shares Dr. Savage. “So, I ask ‘Who would be interested in something that is painful? Our first priority when exploring a complaint of diminished interest in sex is acknowledging and treating pain. Only then can the rest of the multiple facets of desire be assessed and addressed.'”

“If you have pain with sex, don’t accept it as a new normal. Don’t grit your teeth and power through, sacrificing your own enjoyment,” says Dr. Savage. “Don’t minimize its effect on your interest in sex and don’t hesitate to get help. In almost all cases, it can be entirely remedied. Your sex life is important, and it can be better than ever in mid-life, so reclaim it.”

Get to the bottom of why you wake up to pee

We all know how annoying it is to wake up in the middle of the night to urinate. It can be difficult to fall asleep again after a trip to the bathroom. According to Dr. Carol Russell, “To decrease the chances this will happen, try to limit your fluid intake at least 2 hours before going to bed. Do not have any caffeinated beverages 2-3 hours before bed as caffeine is irritating to the bladder and can cause an urge to void, even when your bladder is not really that full. Also, be sure to empty your bladder right before you lie down to sleep.”

It’s time to see your doctor when frequent urination (and possibly bladder leaks) is impacting your sleep and your life. They will rule out any underlying conditions that may be a factor (like diabetes), and can recommend medications, hormones, biofeedback, or devices that may prove helpful. They may even suggest you visit with a pelvic floor specialist to help strengthen muscles and retrain your bladder.

Bleeding post menopause?  Go see your doctor

If you are post-menopausal (a year or more has passed since your last menstrual period), seeing blood can be scary.  According to Cleveland Clinic, bleeding could be a symptom of vaginal dryness, polyps (noncancerous growths) or other changes in your reproductive system. In about 10% of women, bleeding after menopause is a sign of uterine cancer.

“Bleeding post menopause always requires a visit with your doctor to create a personal plan,” says Dr. Leasa Lowy. “We bleed for lots of reasons that are not scary but require some management. However, most importantly we want to make sure it is not an issue that needs more in-depth exploring such as cancer.” So, if you bleed post menopause, it is very important to connect with you doctor.

Approaching menopause?  Take vitamin D

Supplements can be a great, and necessary, part of a woman’s life. But which ones should you take? And where should you get them? Dr. Wendy Ellis shared, “There are some nutrients, like vitamin D, which should be taken by all women as they approach menopause. Other nutrients, like B vitamins or CoQ10 as may be diminished by medications we take (birth control pills, statin medications, etc.). We may also take supplements if we are feeling under the weather and want to kick our immune systems into gear (think Vitamin C or zinc).”

Whether to take them or not is determined by where you live (think vitamin D in colder climates / northern latitudes), your age, and your medical history. Supplements can be an amazing addition to lifestyle choices for optimal health, but we can also take too many supplements as or take supplements that might interfere with our medications as so it’s important to check in with your doctor to determine what’s right for you.

How do you know of your supplement is good quality? Dr. Ellis tells us, “To determine if a product is a good one as you can look for the cGMP stamp. This is a certification of good manufacturing policy as which means that a third party has tested the product and ensures its quality and content is as listed on the label.”

Positive lifestyle changes will help support your body in menopause

To help you feel your best, don’t discount how much making some meaningful lifestyle changes can help. Things like drinking more water to help combat fatigue, dry skin and dry eyes, as well as headaches, and taking a 15 minute walk every day to help lower stress and lift your mood are small changes that can make a big difference. “Adopting a healthy diet, getting adequate exercise each day, and maintaining social connections can go a long way towards feeling your best,” says Dr. Savage. If you need some help adopting a healthier lifestyle, Gennev RDNs will create a personalized wellness plan for you to help with nutrition, movement, mindfulness, and provide some support and a level of accountability along the way.

No matter what symptoms you may experience in menopause, don’t put off getting the support that will help make this transition easier on your physical and emotional health. A 30-minute appointment with a menopause specialist can provide the advice and treatment options you need to take control of your menopause journey.

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.

The following is a guest post from Brittany Neilsen, owner and travel adviser for Elliott and Rae, a travel company that creates personalized travel experiences based on your style, interests, and needs.

Travel is a deeply rewarding experience and one of the best ways to spend our most valuable asset as our leisure time. Visiting new places, whether it’s your first time or your twentieth, is very special when you see it through the eyes of a child.

Not only that, travel is an excellent way to expose your child or grandchild to other cultures, engage their natural curiosity, bring the education they receive in the classroom to life, and in the process, create compassionate young global citizens.

The best family friendly vacations combine entertainment with cultural learning and enrichment, all while keeping parents and kids happy and engaged. Traveling with kids can involve hard work and advance planning, but the reward is sure to be worth the effort.

Here are some ideas for creating a bucket-list trip for the entire family.

1.     Choose the right destination

Age-appropriate destinations.

Kids of different ages have different needs, making traveling with an “assortment” even more interesting. For example, younger children need time for breaks and maybe even a nap, so for them, the ideal destination and itinerary allow for a mix of active and relaxing time.

However, older children and teens may need an active itinerary with a mix of options to keep them interested and entertained. They typically crave more cultural exposure, so it’s great if your itineraries give them the chance to interact with locals.

To make it easy on you, choose places that offer kid-friendly accommodation, dining and activity options. If kids are picky eaters, choose a destination that offers enough variety in kid-friendly dining options. Of course we want to encourage our young travelers to try new things, including local cuisine, but dinner-table melt downs aren’t fun for anyone, so it’s nice if the menu includes some familiar choices.

Destinations that touch on a child’s special interest or hobby

Is your child or grandchild fascinated by the knights of the round table? Consider a trip to the UK and bring King Arthur to life. Maybe you have a kid who is interested in wildlife or is a budding scientist? Think about a trip to Costa Rica or Australia. Traveling with teens? A Galapagos tour might be ideal. Want something local, how about Yellowstone National Park? Got an athlete in the family? Consider an adventure program like an active adventure cruise in Alaska, surf lessons in Hawaii, hiking to Machu Picchu in Peru or cycling through France.

The possibilities are endless, and if you’re not sure where to go, kids’ hobbies and interests can give you a terrific way to narrow overwhelming options.

2.     Invest in the planning process

Now that a destination has been chosen, it’s time to think about activities and programs. Here are some things to bear in mind:

3.     Keep kids occupied during travel time

Long distance travel can be tough on everyone, and you definitely don’t want to start your trip with all your travelers feeling frazzled and unhappy. Set expectations about travel time and stay positive about that time as the journey to your final destination can and should be part of the fun, so help kids see it that way.

Can traveling with kids be a challenge? You bet, but then, who isn’t a little challenging when they’re in unfamiliar territory? Give them a little guidance, a little freedom to explore, a little control over their itinerary, along with plenty of direction, and most kids make terrific travel companions. Indulge their curiosity and fire up their intrepid spirits, and they may lead you into all sorts of wonderful, unexpected adventures.

If you’ve taken a trip with kids, we’d love to hear how you managed it. Where did you go? What did you do? Let us know in the comments, or post your story on the Gennev Facebook page.  

[Bonus: travel may be good for building your brain by helping you create new pathways.
Read up on neuroplasticity and menopause.]

 

So, do you know what fascia is?

We weren’t entirely clear, nor did we know what a big role it plays in movement, flexibility, and stability, and, when inflamed, in joint pain and stiffness. A single, continuous structure from head to toe, the fascia surrounds and wraps all our internal parts. So if it’s hurting, you’re hurting.

Introducing Fascia Treatments & Jennifer Mason

Jennifer Mason, owner of Vitamin Chi, knows all about fascia, the care and feeding of. A licensed acupuncturist, Jennifer specializes in neck and shoulder pain and menopausal symptoms. So Gennev got ahold of her for a conversation about acupuncture for menopause, fascia, trigger points, and using Chinese remedies to bring our bodies back to health.

1:19 We love the name “Vitamin Chi.”  What is Vitamin Chi and what exactly do you do there?

According to Jennifer, good health is “an everyday thing,” and acupuncture, herbalism, and so forth tend to be a bit esoteric for people. She wants to make Chinese medicine available and accessible for the uninitiated so we can all enjoy the very best of health.

2:30 Fascia as sooooooo, what is that, exactly?

Picture your favorite sandwich meat in a sandwich bag. The meat is your muscle, and the sandwich bag is the fascia, says Jennifer. In the simplest terms, it’s a giant network within your body connecting bits together, and communicating between, so it lends itself well to treatment via acupuncture.

4:08 Why does fascia sometimes get problematic?

One of the properties of fascia is it remodels itself, says Jennifer. If we don’t move for a while, we need to stretch and move to discourage it from getting too “set.” So if you’re experiencing pain, don’t wait to seek treatment.

5:28 What’s the role of fascia treatments?

The whole body is connected, and while work on fascia is good for joint pain, treating the body as a holistic network is critical. Jennifer takes us through trigger points and why the pain you’re feeling in one point of your body may not have started there.

7:05 How does acupuncture work?

There are points in the muscle where electrical differences are greatest, and if an acupuncturist can find exactly the right point with the needle, the muscle “resets,” according to Jennifer.

8:30 How does the needle actually relieve pain?

The needle goes right to the “motor point” and communicates up the fascial line to the brain, says Jennifer. Additionally, acupuncture takes into account other important components of chronic pain such as emotion and inflammation. She explains how acupuncture targets all the pain levers to provide relief.

10:23 Needle-phobes. Whattya gonna do?

Jennifer admits to us that she “chickened out” of her first acupuncture appointment. But these needles are “as thin as kitten whiskers” she says, and just as effective for making us feel better. She lets us in on how she helps her patients relax into the experience.

12:07 What is cupping, and is just for Michael Phelps?

This “super-low tech” treatment is great for myofascial release and also Instagram posts, says Jennifer. It feels good and helps relieve pain by pulling inflammation out of the muscle.

13:46 Reiki: what is it and how does it work?

This most gentle form of healing comes from Japan and uses the life force of the practitioner, channeled into the patient, to treat chronic pain. “It doesn’t make sense to me,” Jennifer admits, but it changed her life. She tells the story of how she discovered the effectiveness of reiki during a very difficult time.

15:07 How do you incorporate reiki into your practice?

First, relaxation and readiness, then the practice of channeling the healing energies. Jennifer takes us through how she guides her patients through the experience.

16:38 What preparation does the reiki practitioner need to deliver the treatment?

“We all have an innate healing power,” Jennifer says, but we don’t all know how to tap into it and harness it correctly. Learning to be a practitioner takes practice and calm and leaning into the flow.

17:37 Why the new focus on women in midlife and perimenopause?

Jennifer says, women are silently suffering, and if you ask the right questions, you find there’s so much need for help. Chinese medicine approaches the body differently, it’s open to some different ideas about what’s truly happening and how to manage symptoms. “We can get very specific and treat all kinds of things,” Jennifer tells us. “I’m very excited.”

19:12 How do you help women understand they should practice self-care and get help?

“It’s not a selfish act to take care of yourself,” Jennifer says. In fact, when a woman is running on empty, it’s harder on everyone. It’s important to do what’s necessary to heal. And self-care doesn’t have to mean coming to the doc all the time as it may be about recognizing unhealthy patterns and finding tools to correct them.

In addition to being an acupuncturist, Jennifer is a Reiki Master Practitioner and has been using Chinese herbs for health since childhood from her grandparents’ herb shop. Her passion is to help people find healthy solutions in their daily habits, diet, and practices. And tacos. She loves tacos. Find out more about Jennifer Mason and her practice on her company website, Vitamin Chi.

Have you had experience with acupuncture, cupping or reiki? We’d love to hear how it worked for you, so give us a shout in the comments below, on Gennev’s Facebook page or in Midlife & Menopause Solutions, our closed Facebook group.

Love a good podcast? We’ve got lots of great ones. Check our our conversations with experts on subjects such as making peace with food and your body, naturopathic medicine and your body’s capacity to heal itself, getting your midlife mojo back, and so many more!

 

I’m in love with the new Gennev look, feel, and most of all, what the brand represents.

I hope you are too.

Last week we announced the new brand. This week, I’ll share more about why we rebranded.

In 2016 when we launched Gennev, we were so new to the menopause space. We knew plenty of women who were in menopause or had gone through it, but we didn’t know much about how to help women take control of their health on the journey.

Here’s an image of the very first website that we launched for Gennev.

When we launched, we were all about products. Things have changed.

We selected the name genneve because we wanted something beautiful, feminine, and that represented confident women.

At the same time, we surveyed 1500 of you and quickly learned that there was a lack of trustworthy menopause education for today’s modern woman. So, former educator Shannon Perry joined the company, and we started publishing articles and podcasts that captured our interviews with health providers working in the menopause space.

We quickly developed beautiful packaging for the genneve line of products, put up a website, and we were open for business.

Looking back, I’m so thankful that we thoughtfully hustled our launch into the market. We learned a lot!

I won’t give you the play-by-play of three years of intense learning, but the women of Gennev have given us our MBA in Menopause. During this crash-course, my stepson asked me if the brand genneve represented me as a woman. It didn’t.

I’m a bit more raw, human, and even imperfect. I’m drawn to natural, cellular images, because, we humans (and menopause) are a natural thing.

So, we gathered a group of brand thinkers and launched out to talk to women.

About 50% of the time, people mispronounced genneve. It’s not intuitive, so we tested dropping the final “e,” and voila, pronunciation accuracy shot up to 90%! When you want to be the household name for all things menopause, being able to say the name matters a lot.

We knew that we wanted to be more inclusive of all types of women globally. Menopause is natural, it’s organic, and women wanted to feel that when they connected with Gennev. As a result, we warmed up our color palette and added textures that bring a sense of the cellular changes that are happening in our bodies.

New color palette that brings warmth

 

 


New illustrations represent the organic and natural process of change that menopause represents in our bodies.

 

And finally, the logo. You’ll notice that the logo has a new icon at the end. It’s a conversation bubble.

 

We believe that managing menopause starts with a conversation. It starts with women talking about it and no longer suffering in silence. So we replaced the flower with a conversation bubble to show that we’re a company of relationships and a place for safe, factual conversation.

In closing, I want to circle back to what Gennev means. (Gen): a new generation of woman, new thinking, finding strength in the tribe””redefining a generation. (nev): from old Irish, Niamh that translates to neve””which means radiant and bright.

Gennev represents the new generation of women who are heading into their most radiant time of life.

We are radiant, and it’s time we claim it.

 

Jill talked with Dr. Patricia Van Santen, a California-based licensed practitioner of Chinese medicine and acupuncture. Dr. Patricia works with many women in midlife and menopause, and her patients have found great relief in her formulas and treatments.

Because many Westerners are still unfamiliar with the practice of Chinese medicine, we asked Dr. Patricia to share her learning and expertise with us.

1:30
Dr. Patricia got started working on bodies because, as a professional dancer surrounded by other professional dancers, she was familiar with bodies and the complexities thereof. She told us about how art, physicality, health, and celebration of movement came together to lead her to her current practice.

3:40
As a dancer and choreographer, you experience the world in different ways than other people, Dr. Patricia says. Hear her thoughts on how we should all, like dancers, learn to listen to our bodies to stay healthy or help ourselves heal.

5:20
How do we know we’re listening to our bodies and hearing them correctly? Dr. Patricia says to “start by listening to your doubt.” Hear how to do it and why it works.

6:00
How does your tribe help you be in the moment, listen, and thrive? There’s power in the help and support only your tribe can provide.

7:55
Dr. Patricia introduces us to the fundamental differences in approach to menopause between Western and Chinese medicine. Many women all over the world have found relief in both traditions, so it’s worth exploring all the options.

10:45
How do you change your health when you can’t really change your circumstances? You may not be able to change your job or move to another climate, but Dr. Patricia shares other, smaller changes you can make to bring your life and body into better balance.

12:50
To give us an example of what a consultation might look like, Jill shared her long-standing issue with night sweats. Dr. Patricia takes her through how she might identify the underlying issues and create a personalized formula to address them.

14:20
Once the formula is determined, what next? Since presumably your local drugstore won’t be able to provide, where do clients go to find the items they need? Dr. Patricia lets us in on the best ways to source the solutions. (hint: Oriental Medical Schools pretty much rock this)

17:30
How do Chinese herbal medicine and acupuncture complement each other, and what other components should we be integrating into our self care?

19:07
Many Westerners are unfamiliar with Chinese medicine and acupuncture as Dr. Patricia shares how she brings her patients to a place of openness and trust.

21:03
If someone is looking for a practitioner of Chinese medicine, how should they go about finding one? What questions should they ask, and where do you even start?

22:20
How do you establish expectations when patients are impatient for solutions? Dr. Patricia lets us in on things women can do any time to start the process of feeling better.

23:35
Dr. Patricia advises us on what all women over 40 should be doing to nourish themselves inside and out. Observe yourself, she says: what makes you feel better or worse? What in life brings you joy? Do what Mae West used to do, Dr. Patricia says, and start your day positively. Walk, observe, be present.

26:46
How do we learn to embrace and celebrate midlife? Disentangle yourself from the notion that only fertile women are productive and useful, Dr. Patricia says, because you have a great deal yet to give.

If you’re looking for a practitioner near you, visit NCCAOM.org, the National Certification Commission for Acupuncture and Oriental Medicine. To learn more about Dr. Patricia, visit her website.

Not to be overly dramatic, but sugar is the devil. That cute little cupcake you consumed at the birthday party over the weekend might as well have had horns and a tail, because sugar–the processed kind, not the naturally occurring stuff in fruits and veggies–can do a whole lot of damage to your body if you don’t consume it carefully. Eaten in moderation, sugar is probably fine. But in excess, it promotes cavities, causes pimples or acne, weight gain, even heart disease. And, yes, sugary foods can make menopause worse.

Put simply, sugar and menopause don’t mix well. We’re going to talk about why the white stuff is especially harmful during menopause, the pros and cons of giving up sugar, and some simple steps you can take to kick this sweet habit for good. Now, let’s discuss why you should stop eating sugar in menopause.

Why is Sugar Extra Bad During Menopause?

As with many menopause symptoms, the problem is the loss of the protective properties of our reproductive hormones.

Rising Blood Sugar Levels – In menopause, as estrogen and progesterone diminish, our cells become more resistant to insulin, meaning the body has to work harder to manage blood sugar. Many women see their blood sugar levels rise and fall during this time, making them more vulnerable to several ailments, including Type 2 diabetes, heart disease, and some cancers. Also, higher blood sugar levels are related to weight gain and fatigue.

You should know that if you’re on HRT (hormone replacement therapy) to reduce menopause symptoms like hot flashes, that insulin resistance may make HRT less effective. Even if you’re not on HRT, too much sugar can still worsen menopausal symptoms.  

Sugar and Hot Flashes – High blood sugar has been linked to hot flashes. So, it makes sense that if sugar impacts blood sugar levels, it might also increase the number and intensity of your hot flashes, as suggested in this study. Building on the information provided above, blood sugar levels can be affected by a number of things, including stress, illness, lack of sleep, side effects from medications, and a diet high in saturated fats and sugar. The glycemic index (a system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels) indicates that foods low on the index such as vegetables, some fruits, whole grains, nuts, and some dairy stabilize blood sugar levels. A diet high in saturated fats and sugar (fatty meats, processed baked goods, fruit juice, many condiments) leads to spikes in blood sugar levels, and that’s when hot flashes can occur.

Hormone Replacement Therapy (HRT) – Many menopausal women use HRT to reduce menopause symptoms. But sugar’s impact on insulin may make HRT less effective. Q 

Ditch the sugar “¦

Mood swings, disrupted sleep, and fatigue in menopause, may seem like the worst possible time to try to give up sugar, but there are so many positives in doing so.

Cons:

  1. Sugar tastes good. Pretty simple concept. And, unfortunately, true.
  2. It’s in a lot of stuff I eat. It’s not just candy and baked goods. Sugar is in foods you wouldn’t expect, from ketchup to low-fat yogurt and spaghetti sauce. Reducing sugar may mean trading in pre-prepared foods for cooking or at least for label-reading.

That pretty much covers it, right? Well, yes, ditching the sugar is an adjustment, because it’s in bloody everything. It’s not just candy and baked goods, it’s in foods you wouldn’t expect, from ketchup to low-fat yogurt to spaghetti sauce. Reducing sugar may mean trading in pre-prepared foods for cooking or at least for label-reading.

Pros (your results may vary):

  1. Reduced risk of heart disease, diabetes, some cancers
  2. Easier weight management
  3. Generally better diet overall (more room for the good stuff)
  4. Fewer spikes and troughs in blood sugar levels, reducing mood and energy fluctuations, aaaaaaaand
  5. Less dramatic menopause symptoms / HRT may be more effective

Balanced against all these health benefits, dipping into the kids’ candy stash on Halloween sounds a little less attractive.

What to do to reduce sugar?

The good news is, you don’t have to entirely eliminate sugar if you’re able to control your consumption. The less good news is that most of us need some serious sugar reduction to get to the five teaspoons of “added sugars” recommended for a moderately active woman, 51 as 55. (For reference, a 12-ounce can of cola is about eight teaspoons, already more than the daily limit.)

We’re challenging you. Pick one of the following things to do for one week. See how it goes. Then maybe pick another.

1. Read labels – Food manufacturers are sometimes a bit slippery about calling sugar “sugar” because they know we’re on to them. Proposed changes to nutrition labels will call out added sugar, finally separating them from naturally occurring sugars. Ingredients are listed in order of predominance by weight, so if the sugar comes at or near the top of the list for that spaghetti sauce, or if there are a lot of different types of sugar listed, buy another brand or make it yourself.

2. Cook more – We live in the age of the Internet, so you have access to lots of great resources to help reduce the sugar in beloved family recipes or make new beloved family recipes. (Gennev’s nutrition section has some great ideas for healthy eating!)

3. Get informed – There are lots of great resources out there, from books and magazines to tv shows and podcasts.

4. Eat real food – Eating real foods, as opposed to processed ones, which can contain lots of hidden sugars, can help you get your daily intake. The closer you get to mother nature’s original recipe, the healthier the food often is. Join a Community Support Agriculture as when you subscribe with a local farm, you get periodic delivery of a box of whatever’s in season, and you help a small farmer stay in business. Or check out your local farmers’ market, should you be lucky enough to have access. In the absence of these options, haunt the produce section of your local grocery stores. Shopping “around the edges” of the store is a good way to avoid the overly processed stuff which tends to hang out in the middle (and my middle, when I eat it).

5. Learn to love fruit again – Nature’s candy is diverse in flavor, texture, color, and benefits, but according to the Centers for Disease Control and Prevention, 76% of us can’t even manage to cram in the measly cup-and-a-half we should be getting each day. Worried the sugar in fruit will make you fat? Don’t. Fruit comes packed with water and fiber, which help us fill up before we eat too much. Slice a banana on your oatmeal before you nuke it and let the natural sugar sweeten it much better than sugar does. Processed and added sugars are generally converted into fat, which winds up as the infamous menopausal belly bumpas but you don’t have to worry about that with fruit. Plus, smug points for eating well.

Ready to take on the challenge? Remember, this isn’t about numbers on the scale (though that’s fine too), it’s about being healthier and happier and feeling ever-more fabulous in your body, no matter your age.

We can help you manage your sugar habit

 

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.

Mona Lisa Touch: You probably haven’t heard of it, but if you’re a woman in midlife, you might want to take a moment to hear about it. This “fractionated CO2 laser,” we hear, can return vaginal tissue to a pre-menopausal state with just a few 3-to-5-minute treatments.

That can mean a return to sex that’s pleasurable instead of painful and an end to mild urinary incontinence.

Because we have no idea what a “fractionated CO2 laser” is, but we wanted to know more, we contacted a provider of the service here in Seattle, Dr. Rebecca Dunsmoor-Su.

Dr. Rebecca maintained her own ob/gyn practice and taught Obstetrics and Gynecology at the University of Washington before decided to take a position with Swedish Medical Center as an OB Hospitalist. In 2016, she opened RenuvaGyn to start offering Mona Lisa Touch to women in menopause.

She knows what this laser is and what it can do for women who are suffering with mild incontinence, vaginal atrophy and painful sex. Here’s what she told us:

1:45 How did you end up here, doing this?

Dr. Rebecca traces her path to Seattle and RenuvaGyn and the Mona Lisa Touch, and why she feels like women deserve to have a robust sex life, even after menopause (shocking!)

4:35 Why choose the Mona Lisa Touch?

Some women can’t use hormones or prefer not to. The MLT gives those women a great option.

6:50 What does the Mona Lisa Touch device look like?

Kind of like a photocopy machine with a screen, according to the doc, with a probe very like the one used in a vaginal ultrasound. She explains the process which is nothing at all like making copies.

8:11 How does it work?

The laser reawakens cells that start rebuilding and re-hydrating the vaginal area. The thicker layers, rebalanced pH, and returning healthy bacteria bring that bit of the body back to pre-menopause. She also gives us a timeline for when to get going as hint: the sooner, the better.

10:47 It’s not just for painful sex

Yes, it’s good for sex, no question. But it’s also good for the itch and the dryness.

11:29 Sooooo”¦. Does it hurt?

Because it doesn’t go as deeply into the tissue as facial laser treatment or hair removal, it’s less painful than either. A topical numbing cream takes care of any pain that might occur with the procedure. No flaking or peeling, either, woot!

13:20 What keeps women from getting the procedure done?

The MLT sounds amazing as why aren’t more women doing it? Cost, says the doctor. It’s not covered by insurance (of course!), so women pay the costs out of pocket.

15:10 When women hear about it, do they want it?

Cost aside, women are often a little fearful about the procedure, but when it’s done, the usual response is, “that’s it?” Doctor  Rebecca goes into what the office visit is like, and it sounds pretty darn easy.

(Not all vaginal rejuvenation procedures are created equal. Read up on why you may not want to Keep up with the Kardashians)

16:53 About that incontinence?

For mild incontinence, the MLT can be very helpful in a couple of ways. Dr. Rebecca takes us through the advantages. Also good for post-baby women in addition to women over 50, so spread the word!

19:05 Can you be my ob/gyn?

Mona Lisa Touch (and menopause care generally) doesn’t quite yet pay the bills; Dr. Rebecca is also a OB Hospitalist at Swedish Medical Center, helping with labor, delivery, c-sections, etc. The MLT fulfilled her need to work with women on an ongoing basis. She talks about how doctors are paid and why it doesn’t favor doctors talking with women about menopause issues.

23:14 What’s the process for women who want MLT?

Dr. Rebecca says there’s no physical prep to be done, but it’s good to do some research and know what to expect. One place to look is her own site and blog on renuvagyn.com.

For women who cannot or prefer not to use hormones to treat vaginal dryness and painful sex, the Mona Lisa Touch may provide an excellent, effective, low-risk alternative. You can search for a menopause specialist in your area from the Mona Lisa Touch website.

Have you had or would you consider a laser treatment to deal with vaginal atrophy or incontinence? Join the conversation on Gennev’s Facebook page or in Midlife & Menopause Solutions, Gennev’s closed Facebook group.

 

When you think of someone with an eating disorder, what does that person look like? If you’re like most of us, you think of eating disorders as happening primarily among young, white, thin women and girls. That misconception can be dangerous.

Eating disorders affect a much wider range of people, including up to 13 percent of women in midlife. Hormonal shifts, major changes in our lives, and societal pressures can all contribute to women over 40 engaging in unhealthy behaviors around eating, exercising, and occupying their own bodies.

Disordered eating has the highest fatality rate of all mental health issues, so it’s important to understand where this disease comes from, what it looks like, and how to combat it to get or stay healthy. To learn more, we turned to nutrition therapist and eating disorder specialist Julie Duffy Dillon.

 

 

What does an eating disorder look like?

There are several kinds of eating disorders, including anorexia nervosa, in which people restrict their calories and the types of food they eat and may engage in excessive exercise; bulimia, which is characterized by binging on large amounts of food then purging via self-induced vomiting or other methods; and, by far the most common among women in midlife, binge eating disorder (BED). Sufferers of BED generally eat large volumes of food, rapidly, to the point of discomfort, even when they’re not hungry. Feelings of self-disgust, shame, guilt and embarrassment are common.

But according to Julie, disordered eating doesn’t have to mean eating to the point of sickness multiple times a week to be a concern and bad for our health. Often, the beginning stages are marked by withdrawal as something as small as not attending the Friday family pizza and game night because we don’t trust ourselves around pizza.

If, says Julie, concerns about eating and body image are keeping us from taking part in activities we enjoy, if we’re starting to “check out” of our normal lives, then there’s a problem we need to address.

Why are eating disorders common at midlife?

According to Julie, there are a few reasons women in midlife are particularly vulnerable.

Hormonal shifts. As estrogen and serotonin decline in our bodies around menopause, women who are sensitive to the shifts in levels become more susceptible to binge eating, in particular. This estrogen sensitivity pre-dates any eating disorder behavior, meaning women who had issues with eating disorders in the hormonal chaos of adolescence may find themselves confronting the problem again in midlife.

Life changes. According to Julie, if you’re susceptible to disordered eating, times of transition are the most vulnerable periods of our lives. Midlife is marked by huge transitions: in addition to the hormonal shifts of menopause, women are often contending with a newly empty nest, aging parents, divorce, etc. Being constantly under stress can drown out our body’s natural signals that help us eat healthfully.

Societal pressures. Our culture values thinness (not necessarily healthiness, mind you: thinness), and women over 40 feel the pressure every bit as much as their younger sisters. But during menopause, research shows most women gain around 15 pounds, much of it in “central adiposity” (belly fat). That’s just part of the natural process. But most of us feel the pressure to be thin, to have a flat tummy regardless of age or child bearing. Raise your hand if you’ve heard someone say of a mature woman that “she’s let herself go.” Argh argh argh.

Fighting our body’s natural inclination during this transition is counter-productive, Julie says, because fat, particularly in the midsection, holds on to estrogen. Even when a woman is no longer ovulating and producing regular estrogen, that fat allows the body to have a release of estrogen that can help alleviate menopause symptoms.

“So many women I know are seeking out ways to help with symptoms
and side effects, but if they weren’t fighting their bodies so hard,
their bodies could take care of some of it, or maybe even all of it!”

It’s a kind of cultural toxicity, Julie says. We’re told that to be seen, to get a promotion, to keep a romantic partner’s interest, we have to be thin and trim. That pressure ends up being a far greater risk factor for disordered eating than are estrogen and serotonin sensitivity as and they affect a far greater number of women.

Poor information. The idea that gaining weight, particularly in the midsection, can be beneficial, seems radical, Julie says, but it’s true. We’re told that belly fat increases inflammation, leads to higher risk of heart disease, etc., but we really need to look deeper. There’s a weight bias at work in our culture that limits our access to information such as the protective qualities of some belly fat gain.

How do we get back to healthful eating?

It really is “getting back” to healthful eating, Julie says. We’re all born with an innate knowledge of how to feed ourselves and move our bodies for optimal health. But we’re taught to distrust our own instincts as starting as far back as when a parent demands we clean our plate or only take one helping, for example. But we can relearn how to read our body’s signals “¦ and trust them.

This “Food Peace Journey,” as Julie calls it,
is an untangling of the societal and cultural cues about how we “should” eat
and what we “should” look like, and reconnect with our bodies.

“Every woman is expert on her own body,” says Julie. “She’s the only one that’s been there the whole time! We know metabolism starts to slow down, and we shouldn’t be scared of that or fight it. When we stay in our bodies, our bodies let us know what to do. Hunger and fullness cues are still reliable during this transition, just as they were in our 20s or 30s or 40s. For women who have learned not to trust their bodies, it can take some time to learn the cues. But all the information is there and can be trusted. When you tune in, you realize eating certain foods makes you feel more energized while others make you sluggish. If we stay connected, our bodies will lead us to make choices that are health promoting.”

So what’s a woman in midlife to do?

From Julie: Don’t fight your body. That fight is distancing you from the healthy body you’re craving. Yes, society is going to send you mixed messages, like a grocery store full of food that shunts you through an alley of magazines of glamorous women at the checkout. But the key is to reshape the messages for yourself: acknowledge that the food in your cart is there to nourish you, that you’re making the choices that are right for you. Respect your body; enjoy your autonomy; do and eat what makes you feel good and energized. Learn the skills to hear your body’s messages and then make informed decisions about your food.

To get more great information from Julie, visit her website, check out her blog, take a listen to her podcast. Then stay tuned, because we’re going to host Julie on our podcast! So if you have questions for her, please add them to the comments below, or give us a shout on Facebook or Twitter.