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It may feel like your heart is fluttering, racing, even skipping a beat””and it’s not because someone sexy walked by. Heart palpitations and irregular heartbeats called arrhythmia can be symptoms of perimenopause or menopause, but they aren’t talked about much so when they strike it can be terrifying.

According to research in the Journal of Women’s Health, nearly 50 percent of women, ages 42 to 62, who were in the study, reported heart palpitations during a two-week period. Some women experience them along with a hot flash, but many get them separately when they’re sleeping, when they’re sitting on the couch or in their car, or when they’re up and moving.

What causes heart palpitations in menopause?

As with most things menopausal, estrogen is believed to play a role in heart palpitations. Before menopause, estrogen may have heart-protective qualities including keeping arteries flexible. When levels decline that protection declines, too, and reduced blood flow can cause arrhythmia (abnormal heart rhythm). Lower levels of estrogen can also lead to an overstimulation of the heart. More commonly the palpitations are a normal rhythm, just fast, and are associated with mild anxiety, a hot flash, or just all by themselves.

Unfortunately, little is known about menopause-related heart irregularities, but research like the Menopause StrategiesasFinding Lasting Answers for Symptoms and Health (MsFLASH) multi-center study is beginning to offer some clues.

How to slow the palpitations

Early research shows that stress, insomnia, and depression may be contributing factors. So, making changes to reduce stress, sleep better, and treat depression may help. Here are some more steps to take at home.

Get a baseline. Find out what your normal pulse rate during exercise and at rest. This will help you calculate how much faster your heart is beating during palpitations. Menopause heart palpitations may increase heart rate by eight to 16 beats per minute; a larger increase may indicate a more serious issue.

The easiest way to check your heart rate is with a fitness tracker like a FitBit or Apple watch or a chest strap monitor like Polar. Sometimes an episode can feel worse than it really is and seeing that your heart rate isn’t as elevated as it feels can be reassuring. It is also helpful information to share with your doctor.

Limit caffeine. It’s stimulant that may contribute to heart palpitations. Remember, coffee isn’t the only source of caffeine. Non-herbal teas, including green tea, contain the stimulant. Even decaf teas have a little caffeine. Chocolate, energy drinks, and soda are other sources.

Read drug labels. Over-the-counter medications, such as antihistamines, decongestants, allergy remedies, and diet pills, often contain ingredients that are stimulants, which may affect your heart. If you’re taking any of these or any prescription meds and experiencing irregular heartbeats, check with your doctor to find out if they may be related.

Pay attention. When your heart starts to race or skip, take note (write it down so you don’t forget) if you feel lightheaded, out of breath, or have pain. What were you doing when it happened””exercising, on medications, working, or sleeping? This is valuable information to help your doctor narrow down possible causes. It will also help you to recognize any warning signs that need immediate attention (see below).

Stop smoking. There are dozens of reasons to quit and here’s another one. Smoking increases your risk of experiencing heart arrythmias. If you’re having trouble quitting, a health coach might help.

Reset your heartbeat. Most episodes last a few seconds or minutes, but it often feels longer. When your heart is a flutter, here are three strategies to get it back in rhythm more quickly.

There are other techniques like the valsalva maneuver, but you should talk to your doctor first to find out if they are appropriate for you and how to properly perform them.

When to get help for heart palpitations

Heart palpitations can have many causes beyond menopause, such as thyroid imbalances, anemia, diabetes, some infections, low blood pressure, and heart problems. While these flutters are usually not serious, when it comes to heart issues, you don’t want to mess around. Heart disease is the leading cause of death in women, and your risk increases after menopause.  So, it’s wise to talk to your doctor about this symptom when you start to notice it.

You should also familiarize yourself with symptoms of a heart attack. Heart palpitations aren’t one of the common symptoms, but heart attacks often present themselves differently in women than men. Many women don’t always experience the classic symptoms and delay treatment so it’s important to be proactive when it comes to one of your biggest health risks.

How we can help you manage heart palpitations

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. 

Continuing our conversation with Dr. Erika La Vella, in this month’s Microbiome Series, we’re asking the doc about how food affects our microbiome for good or ill, how we can eat to protect beneficial gut flora, and substances that may impact our gut.

The gut microbiome is sometimes referred to as “the second brain.” Why? Because what happens in the gut does NOT stay in the gut. As science explores gut flora, we’re discovering more and more how microbiome health impacts so many other systems and organs of the body.

That means taking care of the gut is pretty critical to feeling good and being healthy. And like every other organism, beneficial bacteria rely on the right food sources for optimal health.

So what do they eat? They eat what we eat, for better or worse. Fortunately, people like Dr. Erika La Vella have a good handle on what food our good gut bacteria thrive on, and she shared that information with us.

Hint: As our bodies change in perimenopause and menopause, so does our digestion and our gut. Even if you’ve been eating “gut healthy” for years, you may notice differences in how your body reacts to food. If that’s the case, it might be time to reevaluate your diet and if it’s truly suited “” still “” for optimal gut health.

 

TRANSCRIPT TO FOLLOW

It’s like your menstrual cycle is going out with a bang. For many women, their periods get more erratic and heavier before they stop entirely. During a time that is already stressful, concerns about leaking and excessive bleeding can negatively impact the quality of your life. You’re not alone.

Occasional heavy periods, called menorrhagia, are common in perimenopause. One study of more than 1,300 middle-aged women reported that 91 percent of them experienced at least one occurrence of heavy flow lasting three or more days during a three-year timeframe. Twenty five percent reported up to three episodes of heavy bleeding for 10 or more days during a six-month time period.

Heavy periods in perimenopause: What’s happening?

During a normal menstrual cycle, levels of follicle stimulating hormone (FSH) rise, causing eggs in the ovaries to mature. These egg follicles produce more estrogen, which stimulates the endometrium, the lining of the uterus, to thicken in preparation for a fertilized egg. When you ovulate, or release a mature egg, more progesterone is created which stops the lining growth. If the egg isn’t fertilized, the drop in progesterone signals your body to slough off the endometrium, and you get your period.

To understand how things change during perimenopause, some menopause doctors describe it like maintaining your lawn. The endometrium is the grass. Estrogen is the fertilizer, which causes the grass to grow. And progesterone is the lawnmower that cuts the grass. You sometimes over fertilize the lawn and get really good growth. Some months the lawnmower is broken (the egg is no good and fails to release despite all that estrogen) and the grass keeps growing, longer and longer until you get a chance to mow.

What exactly heavier means varies from woman to woman. Some notice a slight increase in flow or duration of their period; others are unwilling to leave their homes for fear of leaking. If you need to change your tampon or pad more often than you used to, then it’s heavier. You may also see blood clots, especially during the heaviest part of your cycle. As long as the clots are smaller than a quarter, no worries.

What to do about heavy periods

Heavy bleeding isn’t only annoying and inconvenient, it can have some negative effects on your health. Here are steps to take to minimize bleeding and its effects.

Up your fluid intake. Blood loss can result in a lower blood volume. Tell-tale signs are dizziness, heart pounding, or lightheadedness when you get up from lying or sitting. To prevent a drop in blood volume, bump up your fluid intake by four to six cups a day. If you notice any of these symptoms, include some salty fluids like tomato juice and broths.

Eat more iron-rich foods. Repeated heavy cycles could deplete your iron stores, resulting in anemia. Good sources of iron include fortified, whole-grain cereals, beef, shellfish, spinach and other dark leafy greens, dried fruits, and mushrooms. Since the iron in plant sources is harder to absorb, combining these foods with foods high in vitamin C (strawberries, peppers, oranges) increases absorption. You might also want to talk to your doctor about an iron supplement, but don’t supplement on your own since too much iron can be problematic.

Manage your weight. Fat tissue produces estrogen, which, as explained above, thickens the uterine lining, and the thicker lining results in a heavier period. If you’re carrying around some extra pounds, making some sensible diet and exercise changes could be a win-win.

Take NSAIDs. Nonsteroidal anti-inflammatories like ibuprofen (Advil, Motrin IB) or Aleve can help reduce blood loss.

Consider other options. There are medications that can reduce heavy bleeding in perimenopause, including some hormones (low-dose birth control pills, progestin-releasing IUDs), and tranexamic acid (a non-hormonal drug). In severe cases, you might want to consider endometrial ablation, a surgical destruction of the lining of the uterus that can slow or stop menstrual flow, or a hysterectomy. If polyps or fibroids are causing the heavy bleeding, they can be surgically removed. Talk to your doctor about the best options for you.

When to see a doctor about excess bleeding or abnormal menstrual periods

As always, you know your body best, and you should never hesitate to get professional help if you think you need it. If you experience any of the following, you should consult your doctor right away:

  1. Bleeding that soaks a maxi-pad or tampon in an hour and lasts for more than four hours
  2. Clots larger than a quarter
  3. Accompanying dizziness, breathlessness, or fatigue
  4. Bleeding that lasts more than two weeks
  5. Bleeding after menopause
  6. Bleeding after sex
  7. If you are having periods less than every three months and they are heavy

In addition, menorrhagia can have other causes that require different treatments, such as uterine fibroids, endometrial polyps, infections, thyroid problems, even cancer. Sometimes, medications that you’re taking may contribute. If you have concerns, talk to your doctor.

We can help you manage heavy periods

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.

How many women experience painful sex at some point in their lives? The number could go as high as 75 percent. And for many women, the condition is chronic. Painful sex can damage our relationships, keep us from enjoying all those health benefits of sex, and generally make our lives a little less rich and joyful.

That’s why Gennev hosted the Painful Sex in Midlife webinar on June 21.

How To Avoid Painful Sex In Midlife Webinar

Our panel of health care professionals, counselors, and innovators in the sexual health space answered questions, offered solutions, provided counsel, and helped attendees understand their options.

If you weren’t able to attend, no problem! We recorded the full, hour-long conversation. You can find links to the resources they discussed below.

Meet the experts who just might help you get your happy, healthy sex life back”¦.

Our Painful Sex webinar panel

Dr. Sheryl Kingsberg

2017/2018 President of the North American Menopause Society (NAMS), Dr. Kingsberg’s expertise in sexual medicine, female sexual disorders, and menopause make her an invaluable resource for women, especially women in midlife. She is the Division Chief for OB/GYN Behavioral Medicine at UH Cleveland Medical Center, and Co-Director of the Sexual Medicine and Vulvovaginal Health Program at UH Cleveland Medical Center.

Dr. Rachel Gelman

Rachel Gelman is a clinician, writer, and educator with a Doctorate in Physical Therapy from Samuel Merritt University. She specializes in treating pelvic floor dysfunction in men and women at the Pelvic Health and Rehabilitation Center in San Francisco where she serves as the Branch Director. She has advised journalists on such varied subjects as depressed vaginas, anal beads, and the squatty potty, and she even schooled Dan Savage on bladder control during intimacy.

Liz Klinger

CEO and co-founder of Lioness, Liz is bringing smart technology to the vibrator. Her unique device captures the strength and intensity of a woman’s orgasm, allowing the user to track her response and understand the factors that affect her sexual pleasure. The Lioness is great for women in midlife and in the menopause transition, as women can control the experience and gain insights into their response as their bodies change over time. Plus, you know, orgasms.

Emily Sauer

Founder and CEO of the recently developed Ohnut, Emily refers to herself as the “Director of Enthusiasm.” The Ohnut is a unique device that allows couples to control the depth of penetration, giving relief to women who experience pain during sex when their partner penetrates too deeply. One man describes it as “like a hug.” And who doesn’t like hugs? 

Jessa Zimmerman

With a Master’s in Psychology and national certification as a sex therapist, Jessa is the couples counselor you want on your team when navigating sexual health issues. She works extensively with individuals and couples and knows the toll sexual dysfunction can have on intimate relationships. If couples are avoiding sex because of physical or emotional pain or both, Jessa can help them communicate more openly, discover new options together, and find their way back to intimacy. 

Resources

Jessa Zimmerman mentioned the book When Sex Hurts. Check out her website for information on couples sex counseling; listen to her podcast, and get updates on her soon-to-be-released book, “Sex without stress; a couple’s guide to overcoming disappointment, avoidance and pressure.”

Rachel Gelman mentioned the book Pelvic Pain Explained, which you can find on her organization’s website. Click here if you’re looking for a physical therapist who specializes in pelvic pain or the pelvic floor. Stay tuned to Gennev for an upcoming blog on what to do if you don’t have a pelvic PT to turn to.

Interested in Vital V yam cream?

If deep, penetrative sex is painful, you can order an Ohnut at Ohnut.co.

Curious about your sexual response? Check out the Lioness smart vibrator.

To order lubricants and moisturizers that are proven effective for many women with vaginal dryness, visit Gennev.

What did you think of the webinar? Is there a topic you’d like us to discuss in a future webinar? Please send any feedback to info@gennev.com. We’ll be doing more of these, so please help us make them as valuable as we can.

What’s your experience with painful sex? Did you find a solution, are you still searching, did you feel you had to give up on sex? Please share in our Gennev Community forums!

 

We know, not what you want to hear. While your period will likely be a no-show at times during perimenopause, cramps may still be making an appearance. And for some, the pain may intensify or last longer than normal. Phantom cramps are usually your uterus’ way of letting you know it is still building a lining and another period is somewhere on the horizon. Once you reach menopause that point when you haven’t had a period for 12 months, premenstrual (PMS) symptoms like cramps should be gone, too.

What’s happening when I have cramps but no period

While estrogen levels decrease during perimenopause, it’s not a nice, neat linear decline. There are times””and this is one of them””when estrogen levels surge. As your ovaries struggle to produce mature eggs, your body pumps out more follicle stimulating hormone (FSH), which results in more estrogen being created. More estrogen means the uterine lining becomes even thicker. (The cause of heavier bleeding and longer periods when they do show up.) It also results in higher levels of prostaglandins, hormones responsible for the uterine contractions that open the cervix, expel the built-up uterine lining, and cause painful cramping. While these hormones are on the rise, levels of progesterone, a hormone involved in triggering menstruation, are the first to decline. These erratic hormone patterns are believed to be the reason that some months you may not experience a period, but still have cramps and other PMS symptoms like bloating and sore breasts.

What to do to alleviate cramps

You don’t have to grit your teeth until you’re postmenopausal. Here are simple remedies that can help you feel better right now. 

Take a walk. Mild to moderate cardio exercise, such as walking, cycling, jogging, or taking a Zumba class, boosts feel-good chemicals in the body that may block some of the pain signals. It also improves circulation, which can relax constricted blood vessels in the uterus that result from cramping.

Apply heat. Try a heating pad or warm bath. In an analysis of 23 studies, heat was found to be just as effective as analgesics. Heat may help by increasing blood flow to the abdomen and inhibiting pain signals.

Pop a pain reliever. Ibuprofen and naproxen are some of the best medicine for this type of pain and may reduce bleeding. These anti-inflammatories work by blocking the production of prostaglandins.

Stretch it out. Gentle exercise like stretching and yoga may help by lowering stress hormones which then lower prostaglandin levels. In a review of research studies, exercise was found to be more helpful in easing pain than over-the-counter medication.

Increase these nutrients. Fiber and omega 3s may ease cramps by helping to regulate hormones. Good sources of fiber include beans, berries, whole-grain cereals and pasta, chia seeds, artichokes, and Brussel sprouts. You should aim for about 25 grams of fiber a day. For omega 3s, eat more cold-water, fatty fish like salmon and tuna; flaxseeds, chia seeds, walnuts; and plant oils like soybean and canola. Other nutrients that may help include vitamins B and E, magnesium, and zinc.

When to get help for relief of cramps

If cramps are impacting your life, you should see your doctor for alternative treatments and to rule out other causes.  Your doctor can prescribe low-dose birth control pills or a progesterone IUD like Mirena, which can reduce bleeding and pain. 

If your pain is due to other culprits, such as uterine fibroids, polyps, gastrointestinal problems, or issues with your pelvic floor muscles, your doctor can determine an appropriate treatment plan. You should also see your doctor, if you have gone more than 12 months without a period and then you have bleeding.

Many women are concerned about ovarian cancer when they experience pelvic pain, but that pain is different. First, ovarian cancer is called the “silent killer,” because there isn’t much pain until the disease has progressed. Second, this pain is likely to be more constant and severe and is commonly associated with decreased appetite and severe abdominal bloating.

It’s always good to exercise caution. If you’re concerned about the pain you’re feeling, make an appointment with your doctor””they can help you find relief and peace of mind!

We can help you find relief for menopause symptoms

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.

Unfortunately, given that menopause affects women and people in gender transition, it’s been largely ignored by mainstream medicine. That’s why we recommend you work with a menopause specialist. So doctors receive little to no training specific to the issues of menopause and post-menopause health. This is improving, but the effects of better training are only beginning to be felt and may not have trickled out to your area yet.

In fact, a Gennev menopause-certified gynecologist can give you a trusted opinion, determine if medication is right for you, and they can provide prescription support. Book an appointment with a doctor here.

Do I really need a menopause doctor specialist?

Yes. Just as you need a specialized doctor for pregnancy and childbirth, you really need a specialized doctor for menopause.

The body changes that come with this time in a person’s life are profound and systemic “” because we have estrogen receptors virtually everywhere in our bodies, when that estrogen dips, flows, and recedes, the impacts are felt everywhere.

So, it’s possible your doctor may not know a lot about menopause. According to the CT Mirror, “One recent survey of obstetrics/gynecology residents found that fewer than one in five polled reported receiving any formal training in the topic.” And those are OB/GYN residents! Now imagine how much training your GP has probably had.

This lack of expertise, coupled with the still-pervasive misinformation from the Women’s Health Initiative on the safety of Hormone Replacement Therapy for hot flashes and other menopause symptoms, means many women just aren’t getting the treatment they need and deserve. Doctors who specialize in menopause are still a bit like unicorns, so you may need to search a bit to find one.

What is a menopause specialist?

While the designation “menopause specialist” isn’t recognized by the American Board of Medical Specialties, there are ways to tell if your doctor has a good understanding of menopause care. We encourage anyone needing medical help with menopause symptoms to interview doctors; anyone can call themselves a “menopause doctor specialist” “” be sure yours really is one.

NAMS, or the North American Menopause Society, is the largest non-profit organization devoted specifically to the health of women in midlife and beyond. Their membership is made up of experts in the field, in medicine, nursing, sociology, psychology, nutrition, epidemiology, and so on.

NAMS offers a training and certification that is generally considered to be excellent and reliable, so if your doctor is an NCMP (NAMS Certified Menopause Practitioner), you can rest assured they have had quality training. If your doctor is not an NCMP, that doesn’t mean they aren’t qualified to deal with menopause issues; you may just want to conduct a bit of your own research.

Questions for your ob/gyn or physician:

  1. Are you certified by the North American Menopause Society?
  2. What percentage of your practice is with women in midlife and menopause?
  3. What is your position on hormone replacement and why?
  4. What lifestyle changes do you recommend, if any, and why?
  5. How do you treat those in menopause and perimenopause differently than premenopausal patients?
  6. What kinds of problems and outcomes have you seen for women dealing with menopause issues?
  7. On average, how much time do you spend with these patients during a visit?
  8. What society recommendations do you follow when providing menopause care? (The North American Menopause Society or NAMS is a good answer. ACOG or the American College of Obstetricians and Gynecologists is another.)
  9. Are you willing to earn an NCMP designation? Why or why not?

Finally, listen to your gut. When dealing with such personal, sensitive issues, you want a doctor you feel comfortable with. You may need to be very open about your sex life, your intimate areas, and things we’ve been culturally conditioned to be embarrassed about (periods, hot flashes, aging, libido). Docs, and particularly OB/GYNs, are ready to talk frankly “” you need to be too.

How do I find doctors who treat menopause near me?

If you are looking for doctors who treat menopause near you, sadly, there probably isn’t one physically close to you. The number of OB/GYNs in most industrial nations is declining. We’re already facing a shortage in the US, and we’re losing more to retirement than we’re gaining from medical schools.

And since menopause management doctors are already thin on the ground, those in need of menopause treatment are already finding it difficult to locate the care they need. Searching on “menopause specialist near me” isn’t likely to find you much.

Fortunately, there are resources.

Menopause care via telemedicine

If there isn’t a menopause-focused doctor in your area, you’re not out of luck. The rapid growth of telemedicine during COVID has made it possible for women to access great menopause care, anywhere their internet connection reaches. Gennev offers [telemedicine access ](https://gennev.com/plans)to menopause specialists. Our team of gynecologists serve patients in all 50 states, so you are assured to find a licensed, experience and often-times NAMs-certified practitioner at the click of a button. You can learn more about Gennev’s team of menopause specialists here .

Technology is filling the gap for many women.

For many of us, prior to COVID, the idea of seeing a doctor virtually was nearly unimaginable. How can they diagnose us via a camera?

It’s very possible, says our own Chief Medical Officer, NCMP and gynecologist Dr. Rebecca Dunsmoor-Su. In fact, she says, most menopause care is based around a conversation between patient and practitioner, and this may actually be better via telemedicine.

“When it’s a telemedicine appointment, I generally have lots of information before we even start talking. That means I have the basics and can jump right into the problem/solution part of the conversation,” says Dr. Dunsmoor-Su. “Often women don’t know what’s going on with them, so by asking questions, I can help them figure out where they are in their journey and what menopause treatment options they have. At Gennev, we’re open to any treatment that shows promise and is medically proven to be safe. All women are different and every menopause journey is unique, so we want to be sure women have access to every possible option.”

And because Gennev has a wide network of menopause focused doctors, if a patient needs to be seen in person, Gennev’s telemedicine doctors can make referrals and help women prepare for their appointments.

COVID revealed a need for more telemedicine access, and Gennev took advantage of modified requirements to bring more states on board and staff them with doctors who specialize in menopause. “Prior to COVID, each state had different requirements for a doctor to practice in their state via telemedcine,” says Gennev CEO Jill Angelo. “COVID proved that some states were lagging behind due to unnecessary barriers. Thanks to a reduction in barriers, we’re now able to provide a truly qualified menopause practitioner in every state in the US.”

Find a menopause specialist

A great way is using the “Find a Menopause Practitioner” feature on the NAMS website. All the doctors listed are NAMS members, and those certified by NAMS are designated as such.

Another tool? Each other. If you’re looking for a great doc, ask your friends; if you have one, share!

So, don’t wait until menopause symptoms make your life difficult. If you’re a woman, it’s never too soon or too late to get informed.

If you’re premenopausal, a doctor or menopause-trained health coach can help you understand how to take care of yourself now to feel great and avoid problems in the future. If you’re in perimenopause or if you’re post-menopausal, get the help you need to relieve symptoms and protect your bones, brain, heart, soul, and body for the many years of vibrant life yet to come.

 

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

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

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

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

Vitality

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

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

How are PMS and PMDD different?

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

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

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

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

If you know someone with PMDD symptoms

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

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

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

How is PMDD diagnosed?

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

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

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

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

Is it really worse in perimenopause?

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

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

How to treat PMDD

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

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

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

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

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

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

We can help you manage PMDD

 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.

When we talk to women about what would have the greatest beneficial impact on their quality of life, there’s one answer that seems to stretch across the entire menopause experience:

Sleep.

It affects everything about our lives “” our mood, our energy levels, our productivity, our confidence, our weight, our physical and mental health in menopause “” for good or ill.

Not enough quality sleep can lead to serious medical conditions like high blood pressure, heart disease, and diabetes. Our immunity can be challenged when our sleep tanks, and that’s especially bad right now.

The occasional sleepless night is uncomfortable but not particularly harmful (unless you doze off while driving “” please don’t do that), but many women we talk to feel like they haven’t had a decent sleep in years. And that takes a real toll on body, mind, and joy.

There are lots of reasons women sleep poorly in this time: hot flashes/night sweats, anxiety, restless leg syndrome, urinary issues, pain”¦. Women in perimenopause and post-menopause have difficulty falling asleep and staying asleep, and they wake up more tired than they were the night before.

Unfortunately, sleep disruption doesn’t usually disappear along with other menopause symptoms. Poor sleep can also be a result of simply getting older. But good news: we can help.

How To Get Better Sleep During Menopause

For many women, a truly effective solution is cannabidiol or CBD. One of many components of the hemp plant, CBD is being studied for a wide range of health benefits, including managing some seizure disorders in children, but also potentially heart disease, some cancers, even dementia.

And while the scientific community is still researching CBD to determine its efficacy, so many women asked us to create a safe, smart supplement, that we jumped into the research with both feet.

Here’s what we learned:

Reported benefits

For many, CBD can help reduce pain, depression, and anxiety and promote relaxation.

How? Well, our bodies already produce endocannabinoids, nuerotransmitters that bind to cannabinoid receptors present in our nervous systems. It’s possible that CBD reduces pain by interacting in that process and reducing inflammation.

And here’s a hint: add a magnesium glycinate capsule to your pre-bed routine for even more natural pain-relief, sleep-promoting assistance.

When it comes to anxiety and depression, CBD may be acting on the brain’s serotonin receptors, imitating the “feel-good” properties of the neurotransmitter. By alleviating pain and worry and promoting relaxation, CBD may be making it a whole lot easier to fall asleep.

Adding melatonin

Our bodies naturally produce the hormone melatonin in the evenings as sunlight diminishes. It helps our bodies and minds relax and prepare for sleep.

However, melatonin production declines with age, making good sleep harder to come by. Adding back some of the lost melatonin may help you fall asleep sooner, stay asleep longer, and get better quality sleep, says the Mayo Clinic

Melatonin may be of particular help if you travel a lot and have to deal with jet lag and time zones, or if your work shift hours dictate sleeping in the day and working through the night.

According to Gennev Naturopathic Physician Dr. Wendy Ellis, 1 mg is typically the amount that provides restorative sleep without the next-day “hangover.”

“You want to mimic normal physiologic doses (the amount the body makes on its own) as much as you can, and most studies say that is 0.3 to 0.8 mg per day. Three milligrams or 5mg is typically too much,” she says.

 

Legality, side effects, concerns

If you’re concerned about taking CBD, the following information might help.

Cannabidiol (CBD) as which comes from the hemp plant, not from the marijuana plant “” does not have psychoactive properties and is legal in all 50 states in the US. It is considered generally safe. In fact, the World Health Organization says, “In humans, CBD exhibits no effects indicative of any abuse or dependence potential”¦. To date, there is no evidence of public health related problems associated with the use of pure CBD.”

Side effects can include nausea, fatigue, and irritability, says Harvard Health; if you’ve been warned away from grapefruit because of its blood thinning effect, you should avoid CBD products as well.

The greatest concern around CBD for most medical professionals is that it’s unregulated, so it can be difficult to know exactly what you’re getting. Be sure you’re getting CBD from a reliable source.

And of course, we always recommend letting your doctor know you’re adding something new “” just in case there are any concerns the CBD and/or melatonin may interact with medicines you’re taking or health concerns you have.

One of the problems Gennev is out to solve is the lack of information many women run up against when they try to research some strange new thing their body is doing. (Cold flashes in menopause? Who knew those even existed?!)

One concern we hear about from women is bleeding months or even years after a woman is in full menopause. Bleeding after menopause, like many things in midlife bodies, is probably not caused by anything dangerous. However, any bleeding after menopause isn’t normal and can signal something more serious.

We talked to Dr. Jessie Marrs of the Swedish Cancer Institute. Board-certified in obstetrics and gynecology with a special interest in women in menopause, Dr. Jessie was able to give us some very comprehensive answers to some very important questions.

What is post-menopausal bleeding?

Dr. Jessie: First, let’s start with a definition so we all know we are on the same page. When someone goes through menopause, it essentially means their menses have stopped.

Women are considered “menopausal” when they have had no period for an entire year. This definition is important because it also helps us define post-menopausal bleeding which can have some important implications.

Why does post-menopausal bleeding happen?

Dr. Jessie: Post-menopausal bleeding (PMB) can happen for a variety of reasons. Sometimes it is from tearing of the vaginal tissues after intercourse. It can happen because of polyps or fibroids in the cervix or uterus.

Some women will develop such a thin lining of the uterus after menopause that they can bleed a little bit. Medications, such as hormone replacement therapy, anticoagulants or tamoxifen can also cause bleeding after menopause.

Occasionally it is related to pre-cancer or cancer of the lining of the uterus.  This is obviously the thing we worry most about. The good news is, cancer of the uterine lining (endometrial cancer) generally presents early with vaginal bleeding and is often curable. This is why it is important to see your doctor if you have any bleeding after menopause.

If you are bleeding after menopause, a Gennev menopause-certified gynecologist can give you a trusted opinion, determine if medication is right for you, and they can provide prescription support. Book an appointment with a doctor here.

What is the most common cause of bleeding after menopause?

Dr. Jessie: About 40 percent of bleeding after menopause is caused by non-cancerous polyps in the lining of the uterus. The second most common cause is vaginal atrophy or thinning of the uterine lining. 

How can I distinguish more serious issues from spotting after menopause for other reasons (post-coital tearing, etc.)? Are there other warning signs?

Dr. Jessie: It can be very challenging to distinguish pre-cancer or cancer of the uterus from other causes without an exam. Things like weight loss, pain or persistent bleeding are more likely with advanced cancers.

Bleeding without any other symptoms can be a sign of early cancer. Because of this, I don’t recommend trying to decide for yourself where your bleeding is coming from. It is always worth seeing your doctor for this issue.

Can fibroids cause bleeding after menopause?

Dr. Jessie: Yes, although this is unusual. Most fibroids shrink after menopause and become less symptomatic than they were prior to menopause.

Fibroids that are pushing in to the cavity of the uterus can certainly cause post-menopausal bleeding, but I usually see this in patients who are in their early 50s; they think they are not menopausal because they continue to bleed, but the bleeding is actually coming from the fibroid and not a hormonal cycle.

I don’t usually see bleeding from fibroids starting up when a woman is already well in to menopause. If you know you have fibroids and are having bleeding after menopause, I would definitely recommend a visit to your doctor rather than writing the symptoms off as coming from the fibroids. Very rarely, women can develop a fibroid-related uterine cancer called a sarcoma.

Is any post-menopausal discharge normal?

Dr. Jessie: Most women develop some level of vaginal dryness after menopause. This is related to the decreasing hormonal effect of estrogen can create vaginal issues and changes and effect tissues. Some discharge can still be normal, particularly if it is white, clear or creamy in texture. Copious amounts of watery discharge, bloody, or even brown- or pink-tinged discharge would be considered abnormal.

Does it matter how far after menopause you are? Say, six months post-meno as opposed to six years?

Dr. Jessie: It doesn’t. Post-menopausal bleeding can be an indicator for abnormal cells in the uterine lining at any point after menopause. While there are probably more benign conditions that can cause some vaginal bleeding the closer you are to menopause (including a late burst of hormone from the ovaries), if you have gone a full year without a period, you need to get in to see your doctor.

I have spotting after menopause on my underwear; what do I do?

Dr. Jessie: Please call your doctor and make an appointment. As long as the bleeding is minimal, this is not an emergency, but I like to get patients in for this problem within the next week. While seeing your gynecologist is generally not as fun as, say, buying some new shoes (yes, that is my weakness), the work up for post-menopausal bleeding is pretty straight forward and can bring some peace of mind.

Does it matter if it’s heavy or light? Is just a little spotting OK?

Dr. Jessie: Great question, I frequently have patients delay seeing me for bleeding after menopause because it was a small amount. Even the smallest amount of vaginal bleeding after menopause is considered abnormal and deserves a work up.

What will the doctor do if I tell her I have post-menopausal bleeding?

Dr. Jessie: When you come in to the office for bleeding after menopause, your doctor will take a thorough history to get a better idea where the bleeding might be coming from. She will do a physical exam and inspect the vulva, vagina and cervix to look for a potential source of the bleeding. She’ll also do a pelvic exam to see if the uterus feels enlarged or the ovaries feel abnormal.

Because PMB is a warning sign for pre-cancer or cancer of the lining of the uterus, even if she finds a likely cause during the exam, your doctor will do some sort of an evaluation of the lining of the uterus. This may be an ultrasound to determine the thickness of the lining or it may be a biopsy of the lining of the uterus.

Can I wait and see if it happens again before going to my doc?

Dr. Jessie: Please don’t wait! It is very likely that your bleeding is nothing to worry about and just a nuisance, but occasionally it can be a sign of something more serious. It is always worth a check-up!

If you’re experiencing post-menopausal bleeding, please follow Dr. Jessie’s advice and schedule an appointment right away. If you don’t have an ob/gyn, you book a virtual appointment at Gennev Telehealth. If you’ve dealt with PMB, what caused it and how did you deal with it? Please share with the community: leave us a comment below, or talk to us on our Facebook page or in Midlife & Menopause Solutions, our closed Facebook group.

 

This transition in your life can be very drying as menopause can cause dry eyes, hair, a dehydrated mouth, itchy skin, dry vagina. As estrogen diminishes, so does the amount of moisture available and our body’s ability to suck it up and retain it.

In none of these places is the dryness really welcome: dry eyes can fog our vision; dry skin itches and wrinkles, and a dry vagina can make penetrative sex unpleasant, even painful.

If you are thinking about a vaginal dilator for painful sex, consult with a specialist. A Gennev menopause-certified gynecologist can give you a trusted opinion, determine if medication is right for you, and they can provide prescription support. Book an appointment with a doctor here.

Menopause Painful Intercourse

The vagina doesn’t just get drier in menopause; it can actually get narrower, shorter, and less flexible. All of these can contribute to pain during sex. And, as we already know, there is no shortage of causes for hurtful sex, especially painful sex after pregnancy or throughout menopause and perimenopause (even intercourse after menopause).

Fortunately, vaginal dilators are a good tool for managing these changes. To get the best results, you’ll need the right equipment, a little training, and some patience. With time, you may be able to increase the width and depth you’re able to tolerate (even enjoy!) and restore some elasticity.

Intimate-Moisture

We strongly recommend you start by consulting a pelvic physical therapist, if possible. A pelvic PT can tell you if something else is causing your pain (like pelvic organ prolapse) and advise you on how to proceed with dilators.

A couple of things to make clear: feeling ashamed or as if you’ve somehow failed is neither necessary nor accurate. These changes in the body are normal, though women and their partners don’t have to live with them. Many women don’t get help for vaginal dryness or atrophy because of embarrassment “” they’re even too ashamed to talk with their own doctors.

Women around the world are raving about Gennev’s Intimate Moisture. We designed a lubricant for sex so you can start enjoy yourself again.

You can go down the vaginal dilator path completely on your own, as they don’t require a prescription. But we recommend you talk about it with your ob/gyn or one of ours to eliminate other possible causes and get instructions on how to proceed. 

What are vaginal dilators?

Dilators are generally made of plastic, rubber, silicone, or glass, are tube shaped, and come in a set of 5 to 8 graduated sizes. Inserted in the vagina, they gently stretch the vaginal walls over time.

Dilators range in size from half an inch in circumference for the smallest to just over an inch and a half at the largest. They are smooth-surfaced, rounded at one end, and may come with an interchangeable handle for easier use.

Who are dilators good for?

Most women use dilators to enable them to enjoy vaginal sex again, though they may also be used to prevent or reverse atrophy due to lichen sclerosis flare ups or menopause. Women who have a fear of pain due to cystitis or other factors may also find dilators help them relax, as it puts them in control of the level, pace, and timing of penetration.

Additionally, women who have had cancer may find changes in the vagina beginning as a result of treatments or surgery; starting with dilators as soon as possible may help avoid vaginal atrophy from developing or worsening.

How To Use Vaginal Dilators For Atrophy

You want to ensure maximum relaxation, so be sure you have plenty of time and privacy. Using vaginal dilators for atrophy generally takes between 10 and 15 minutes. 

Our ob/gyn Director of Health, Dr. Rebecca Dunsmoor-Su, says women in perimenopause and menopause should always always use a lubricant when inserting anything into the vagina. As long as your dilator isn’t made of silicone, a silicone-based lubricant is best, as silicone stays slippery longer. If your dilator is made of silicone, stick to water-based lubes like our Personal Lubricant to avoid damaging the dilator’s surface.

Unless a pelvic PT tells you otherwise, it’s usually best to start with the smallest dilator in your set. Lube it up, then lie on your back with your knees bent, feet flat, and insert the dilator as you would a tampon. But go slowly, applying gentle pressure. If you feel any pain, stop. You should feel pressure only as never pain. If you don’t feel much of anything, you may need to try the next size up.

The Memorial Sloan Kettering Cancer Center suggests doing Kegels to help you insert the dilator, as these exercises can help relax your pelvic floor muscles. You can also do Kegels during the process, as it may allow you to go in a little farther.

Once inserted, you can push in and pull back on the dilator to gently stretch the length of your vagina. Soft circles can help with increasing width. Feel free to add more lubricant as needed to keep things comfortably moist. About 10 minutes is all you need at one time. Sloan Kettering advises using moisturizers in the intimate area every night before bedtime to keep things pliable.

Once you’ve finished, remove the dilator, wash with warm, soapy water, and store according to your dilator’s instructions.

Advice differs on how often to use the dilators, but at least 4 times a week seems like a good average. If there’s no pain or irritation, you can probably do more, though too many days in a row isn’t advised. Be patient. Use each size for several weeks until the next size up causes no discomfort. It may take several months to achieve the results you want. 

You may have some bleeding after using dilators; this is normal. An amount of blood easily handled by a panty liner is normal. Enough blood to soak a pad or bleeding that lasts longer than one day are flags. Please talk with a doctor immediately if you notice excessive blood or bleeding that lasts too long.

How do you choose them?

Like so many things, there are a dizzying array of options. We suggest you find a good site that offers not just products, but good information and advice. Dr. Rebecca really likes Seattle-based Babeland for its very no-nonsense, informed approach to healthy sexuality.

Dr. Rebecca also suggests sets that come with a vibrating wand that cam help with relaxation, even add pleasure. Babeland offers the Intimate Basics Dilator set, which is on Dr. Rebecca’s list of good options.

If you’ve used a dilator, we’d love to hear how it worked for you. Feel free to tell us about it in the comments below, find us on Facebook or in Midlife & Menopause Solutions, our Facebook group.

 

At Gennev HQ, we joke that Burning Mouth or burnt tongue syndrome makes us think of Burning Man. 

It’s not funny though: if you’ve ever gulped too-hot coffee or bitten into a pizza fresh out of the oven, you know the serious pain of a burnt tongue.

And for some of us, this sensation happens without any known cause or injury.

If you feel like you’ve scalded your mouth and just can’t remember when or where, it may not be midlife brain fog: there really might be something going on, even if you (or your doctor) can’t pinpoint the source.

It’s called Burning Mouth Syndrome (BMS) and, for some reason, people in perimenopause are more likely to experience this symptom

What is Burning Mouth Syndrome?

BMS is, in medical terms, a “chronic orofacial pain disorder.” 

BMS symptoms include feelings of burning (hot, tingling, and painful), other paresthesia or tingling all over the body (abnormal sensations of the skin, like prickling, tickling, chills, or numbness), and pain inside the mouth without an obvious lesion or injury.

Most sufferers feel pain on the front part of the tongue, but the roof of the mouth, palate, gums, lips, and other tissues may also be affected.

People with BMS may also experience dry mouth, sensitivity to certain foods, and strange tastes.

While some infections, medications, diseases, nutritional deficiencies, dental work, or psychological conditions are known to cause these symptoms (called secondary BMS), primary BMS is idiopathic: there isn’t a discernible cause. A third type may stem from an allergy to certain preservatives. 

For sufferers with primary BMS, pain typically gets worse over the course of a day; people may feel fine when they wake up, and the discomfort peaks in the evening. With secondary BMS, the pain remains consistent.

We don’t know why primary BMS happens, but research suggests that it’s possibly due to nerve fibers malfunctioning, potentially those in the back of the head or in the front of the tongue.

Overall, Europeans are more likely to experience BMS than Asian or American residents (7% prevalence vs. 2-3% and 0.7%, respectively).

Anyone can get BMS, but because a disproportionate percentage of sufferers are perimenopausal women of all races and backgrounds, experts suspect that hormonal changes are be involved. Depending on who you ask, anywhere from 10% to 40% of menopausal women may experience BMS, though different diagnostic criteria are not well-defined.

This hormonal tie-in does make sense: like your genitals, the mucous membranes in your mouth have sex hormone receptors, and we know that decreases in estrogen around menopause and dry mouth can lead to both decreased saliva production and the periodontal issues associated with dry mouth.

Other potential causes or links to BMS include oral parafunctions (like clenching your jaw or grinding your teeth), an allergy to dental materials, diabetes, vitamin B, folic acid, or iron deficiencies, gastrointestinal diseases, psychiatric and neurological disorders, or pharmaceutical side effects.

In up to a third of cases, multiple causes are suspected.

While BMS caused by hormonal changes isn’t dangerous, it can lead to people not eating or not eating well. Alternatively, for those who find that eating or drinking temporarily reduces the pain of BMS, the condition can lead to overdoing it and consuming more than is healthy. 

Great. So what can I do about my BMS?

Like many benign conditions, BMS won’t kill you, but it can make your life miserable. The discomfort can disrupt your sleep, make it difficult to eat, and lead to anxiety and menopause depression.

The bad news is that treating BMS is mostly managing symptoms. The good news is that you have options. 

See your doctor and your dentist! They’ll want to rule out all other potential causes, like some anti-depressants (dry mouth), Alzheimer’s, Parkinsons, or hypothyroidism (change in taste), lichen planus (sores) or a yeast infection (redness). Experts recommend examination of teeth, mouth, temporomandibular joint, and dentures (if applicable), as well as a full blood count, tests for folic acid, iron, B vitamins, sex hormones, and blood sugar and swabs for oral bacteria.

Fight fire with fire. Believe it or not, spicy foods can actually help BMS: capsaicin (the compound that makes hot peppers hot) can disable the pain-signaling chemicals in nerve cells. You can buy capsaicin oil over the counter or you can put a few drops of Tabasco sauce in a teaspoon of water and swish this around in your mouth. Too good to be true? Menopause Goddess Lynette Sheppard swears by capsaicin.

Quit smoking. When we said “fight fire with fire,” smoking is NOT what we had in mind. BMD can be triggered by tobacco, so cutting down on cigarettes, cigars, and even chewing tobacco could help reduce the incidence and/or severity of BMD symptoms.

Avoid carbonation. A cool drink may sound terrific, and maybe it will help, but choose non-carbonated liquids or plain ice water, as carbonation does worsen BMS in some people. 

Manage stress. The relationship between stress and BMS and other chronic disorders is a little bit of a chicken-and-egg situation. Does your BMS cause stress, or does stress in menopause cause BMS? Regardless, stress is bad for your health. Yoga, meditation, exercise, psychotherapy, and cognitive-behavioral therapy have been shown to lessen BMS discomfort.

Try alpha-lipoic acid (ALA). Your body naturally produces this antioxidant, and it’s also found in foods like tomatoes, potatoes, and spinach. ALA promotes the production of nerve growth factor and is typically used to treat diabetic neuropathy and other nerve issues “” potentially including BMS. While studies suggest improvement in BMS symptoms compared to placebo, more research is still needed. 

Hormone replacement therapy. We’ve written many times before about our stance on hormone replacement therapy HRT has many pros and cons.. If this is something that works for you and your doctor, hormone replacement therapy can help BMS.

Struggling with BMS? A Gennev menopause-certified gynecologist can give you a trusted opinion, if medication is right for you, and they can provide prescription support. Book an appointment with a doctor here.

BMS is no picnic, but you have support and choices in how you manage it. Talk with one of our menopause-specialist doctors about your options for controlling your menopause symptoms via Gennev’s telemedicine service. 

 

Do you suspect you may have primary or secondary BMS? We’d love to hear about your experience in our Gennev Community forums.

 

I’m not a planner. Ask my team. It can drive them nuts; I tend to spring things on people as ideas come to mind.

I’m trying to take a different, more thoughtful approach in 2021. Especially as it comes to my emotional health.

Like so many people in the U.S., the events of the past week weigh heavy on my heart and have instilled an anger that I can’t shake. Plus my physical and emotional health have changed in the past 3 months. Perimenopause mental health and physical changes are no joke.

I eat pretty well as veggies, protein, and wine; run and walk most every day, and I’m expanding my movement to include yoga and a standing desk to help with achy hips and hamstrings.

Gennev-menopause-products

But (gulp), it’s been five years since my last pap exam or mammogram. And now that I’m 47 and have a history of colorectal issues in my family, it’s the year of my first colonoscopy.

I audited my supplements as I take Gennev Vitality in the morning (I recommend taking it in the morning due to the high levels of B vitamins for energy) and the Multi-Tasker Magnesium before bed to help with sleep and anxiety. I also take Sleep CBD Tincture at bedtime to help me relax and fall asleep. It’s magical.

That’s my check-in. I hope you check in too.

Here’s my 2021 “take control of my health” plan:

Use my FSA funds. If I didn’t have the access to health coaches like I do being the Gennev CEO, I would spend on that service. I need an accountability partner to help with mindfulness and being more creative with my diet. Instead, I’ll spend it on an osteopath that helps with my aches and pains.

Yoga two times per week. I subscribed to the Peloton app, and I am committed to classes, even if I only have time for the 20-minute classes.

Pap exam and mammogram appointments are scheduled for February. I’m still working up the courage for the colonoscopy.

Dry January. I’m 10 days in and while I miss a glass of wine with dinner (and perhaps more), I feel clean without all the sugar.

Add Omega-3 and Vitamin D to my supplement routine. After speaking with Stasi Kasianchuk, Gennev’s Director of Health Coaching and my eye doctor, I’m adding Omega-3 for dry eye and Vitamin D for my bones. Bonus, it helps your immune system.

Protein! Amanda Thebe got me on to protein powder. I sprinkle it on my morning oatmeal.

In the past week, we’ve seen the volume of appointments with our doctors and health coaches spike. It’s apparent that many of you are starting 2021 with a focus on your health too. What’s most important is getting healthy and comfortable in the body that you have. Acceptance is medicine.

Do you have a “take control of my health” plan for 2021? If you do and you’re proud of it, send it to me. I’ll keep you accountable and will ask you to do the same for me.

And if you need help building your plan, set aside $45 and book an appointment with a coach. If you’re ready to take action, we’re here to help keep you accountable.

Here’s to a better week than the last,

Jill

Co-founder and CEO, Gennev