Hormonal changes caused by declining estrogen levels in mid-life are responsible for a whole festival of physical and emotional changes, including hot flashes, changes in sleep, body composition changes, dry skin, and mood swings to name a few. But here’s a bit of tasty news: By eating foods that help with hot flashes and other menopause symptoms (as well as adding a personal care system like Gennev), you might be able to avoid or reduce the severity of hot flashes.
Nuts and seeds to combat dry skin. Big-time almond lovers that we are, we’re thrilled almonds made this list. These foods provide healthy fats, protein, vitamin E, zinc, and fiber. The unsaturated fats in nuts and seeds can help retain the skin’s natural oils. Be sure to drink plenty of water to combat drier skin as well. Nuts and seeds are pretty densely caloric so be mindful of the portion size.
Dark leafy greens and the right fruits for better bones. Leafy greens like kale, collards, Bok choy, broccoli, spinach, and romaine lettuce are rich sources of readily absorbed calcium and Vitamin K. With the natural bone loss in menopause, it’s important to get enough calcium through the diet and/or with supplementation as needed (especially if you don’t consume regular dairy products which are high in calcium). Also magnesium, potassium and even boron are good soldiers in the fight against osteoporosis, so pile on the apples, pears, grapes, dates, and raisins.
Omega-3s to ease vaginal dryness. Flaxseed, olive oil, and some fish contain these healthy fats, so, eating more of these foods may help relieve the dryness and thinning of vaginal walls that can make everyday activities and sex painful. We also recommend adding lubricants and moisturizers like the Gennev moisture system to soothe symptoms.
Phytoestrogens to ward off hot flashes and other symptoms. Did you know soybeans have estrogen? Well, have you ever seen tofu having a hot flash? Gennev Dietitians suggest bumping up consumption of tofu, tempeh, miso, and other soy-based products as well as other phytoestrogen-containing foods like pumpkin seeds, sesame seeds, and sunflower seeds, celery, rhubarb, and green beans. Because these foods contain estrogenic compounds, they can relieve some of the symptoms caused by estrogen decline.
Proteinasnatural aging and estrogen decline causes a decrease in lean body mass (muscle loss) and protein is needed to maintain or grow that mass (together with exercise-specifically strength training). Gennev Dietitians suggest including either lean animal or plant-based protein to most meals and snacks to support maintaining muscle and helping with satiety, or feeling full.
Cool off those hot flashes starting now! Our Registered Dietitian Nutritionists are trained to support you in menopause. They will create a personalized nutrition and wellness plan to help relieve your symptoms, so you can thrive starting now.
During menopause, some foods are probably best avoided, or at least minimized, as they can make symptoms worse.
Coffee, caffeine, alcohol, chocolate, the spicy stuff. We know”add in a movie with Ryan Reynolds in it, and that sounds like a terrific Friday night. But while hot flashes are a problem, spicy foods, can all trigger a rise in body temperature. And you may not be sleeping all that well right now, so reducing caffeine could help that too. Ryan Reynolds movies, however, are not only OK but downright encouraged. Every woman’s body is unique and will have different food triggers so this may take some experimenting.
Sugar. If you find you’re tired a lot, the rises and dips in energy may be partly due to too much sugar in your diet. Fruit naturally contains sugar, but the water and fiber that go with it can help regulate your body’s absorption of sugar, so when you’re jonesing for something sweet, opt for a handful of frozen grapes or a really good peach instead. Since many women find it harder to maintain their weight when estrogen levels decline, ditching the donuts can have add-on (or don’t add on, in this case) benefits.
White carbs. The more processed the food, the easier it is for your body to process the calories from it. That’s why Dietitians recommend whole grain versions of your favorite carbohydrates. You’ll feel fuller longer and get more nutrition from whole grains like brown rice and whole-grain bread or whole wheat pasta.
Hot flashes just won’t quit? Speak with a Gennev menopause specialist who can help you manage your hot flashes with proven lifestyle strategies, as well as medical treatments including HRT and non-hormonal medications like Veozah.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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Some of the biggest impacts on our health come from what we put in our mouths. But there’s so much information out there, some of it directly contradictory, so what’s a gal to do?
Team Gennev is pretty much always hungry, and we sometimes struggle to figure out the best solutions to satisfy us” physically and emotionally. We figured if we have questions, no doubt many of our Gennev-ers do too, so we connection with our team of Registered Dietitian Nutritionists, as well as nutrition coach Michelle Cartmel to get some answers.
Think of an Registered Dietitian or health coach as you would any other type of fitness coach or trainer in sports, fitness, etc. At Gennev, our Registered Dietitian Nutritionists coach our patients with not only their nutrition, but other ways to optimize their health and wellness, and thrive in menopause. Their role is to educate, inspire and motivate women to make smart, consistently healthy choices which enable them to reach and continue to maintain their end goal. They create personalized wellness plans based on a client’s goals (weight management, improved energy, better sleep, symptom reduction) and provide the tools, guidance and accountability throughout the journey that can help drive that person’s success. They also offer free texting in between appointments to help their patients stay on track.
When our hormones are “acting up,” we can feel unwell, sometimes enraged and often out of control. Keeping your nutrition in check is paramount to keeping things from spiraling further out of control. The most important thing you can do for yourself is to maintain a well-balanced diet full of whole foods including veggies, fruit, lean protein, legumes, beans, healthy carbs and healthy fats. Minimize or avoid processed foods, sugars and sodium wherever possible because these foods can severely impact brain and gut health and in turn, impact your mood.
Whole foods support your mood, so the best thing you can do to manage hormone symptoms is to create stability through your nutrition. If you know you are prone to succumbing to snack cravings when your hormones affect you, it’s time to be more proactive and have healthy treat substitutes on hand that satiate your desire for unhealthy foods. Some of our Dietitians’ go-to’s are a square of dark chocolate, a tablespoon of nut butter and half a frozen banana, or avocado toast on whole grain bread.
Eating too much sugar. Sugars are hidden in so many of the foods we eat, even the ones that are marketed to us as “healthy,” from yogurt, to salad dressings, green smoothies, specialty coffees and especially bars. According to the Sugar Science, women should consume no more than six teaspoons or 25 grams of added sugars per day. Added sugars are added during the manufacturing process and are not naturally present in the food itself.
Become a food detective and sleuth out sugars by reading labels! It doesn’t take much time for those sneaky little sugar calories to accumulate. Look at your day as a whole and calculate how much sugar you eat on average, then try to determine how to reduce your intake.
First, plan your eating like you plan your workouts. Wake up, think about what your schedule looks like for the day and plan your meals accordingly. That way, you won’t be making decisions on the fly, which can often lead to poor “grab and go” choices and overeating.
Second, if your goal is to get to a healthy weight, exercise portion control. While this may be touch, start with small changes, reducing portion sizes during dinner for one week. Eat from a salad plate so that you stay within a safe zone. Eat slowly and deliberately, savoring each bite, and drink water before and during the meal to create satiety.
Third, stop grazing. When we are constantly nibbling while at work, or while cooking/prepping dinners, kids’ lunches, etc., we can consume a lot of extra food we’re not even entirely aware of eating! Set yourself up for success; if you know your triggers, place things like lemon water, tea or sparkling water at your disposal and make a conscious decision to choose wisely as you’re about to grab for something you shouldn’t.
Proper nutrition is key to warding off disease as we age. If you need guidance on how to incorporate healthy foods into your diet on a regular basis, consider working with our Registered Dietitians who are experts in supporting women in menopause. They will create your personalized plan that will optimize your nutrition and other lifestyle factors, plus provide the support to create healthy habits for the long-term.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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Nutrition is a complicated issue, and confusing as even conflicting as information from experts (and would-be experts) doesn’t make it any easier. Nutrition Coach Michelle Cartmel helps us understand our nutritional needs a little better.
Michelle shared that one of the questions that she is most frequently asked by her clients is around protein, particularly: “how much do I need?”
Over the past several years, the word “protein” has become SUCH a common part of our dietary vernacular, we might even say it’s a borderline obsession for some. Blame Atkins, blame the keto craze, blame it on food marketers and what they put on their labels.
All of these messages about protein that we see on social media, on TV, hear from health experts on our favorite morning show as they fuel our curiosity for getting healthy but also create a lot of confusion. There is A LOT of information out there about and it’s difficult to decipher.
Confusion around protein is what led Micelle to write this article, because she wants you to know that it doesn’t have to be confusing. In fact, it’s quite easy to consume adequate protein every day. To help you, she shares three easy protein pointers to live by:
The amount of protein women need is highly dependent on several factors such as body mass, physical activity type and level and overall health status or certain medical conditions. However, most women need approximately 1-1.2 grams per kilogram of body weight. For example, a 150-pound woman would need about 68-82 grams of protein per day.
This sounds like a big number, but trust us, it’s easy to get there, even if you’re a vegetarian. Below is a breakdown of a few of our most common protein go-to’s with respective gram content.
Protein comes from so many sources like poultry, fish, pork and beef, eggs, nuts, Greek yogurt, soy, and beans or lentils, but did you know that some vegetables pack a surprising punch of protein?
We need protein (and calcium during menopause) to support bone health as we age. Women generally understand the importance of a diet rich in calcium to support bone health, but it’s also important to consume adequate protein.
Studies have shown that people who eat an adequate amount of protein each day generally have good bone health, but those who do not can have compromised bone health, as it has been proven that the body absorbs more calcium when the diet is adequate in protein.
The bottom line: do your best to get your proteins from natural sources like the ones listed above.
Be cognizant not to overdo red meat and processed meats as they may lead to an increased risk of heart disease and cancer. If you are tempted to purchase a food product because its label boasts high amounts of protein (and you’ve fallen short that day), read the entire label to see what other items might be hidden inside. Oftentimes products like bars and yogurt may be marketed to us as “healthy” because of their protein composition, but dangerous amounts of sugars might end up sabotaging our good work.
Stressed. It has become a common way of describing ourselves these days.
And while you may be aware of what could be causing the stress in your life (work, life events, relationship changes, menopause and other health concerns, fear of the unknown), you may not realize that unmanaged stress can lead to more serious health problems.
Why? Because stress, no matter what the reason, triggers your sympathetic nervous system, or fight or flight response. Stress hormones like adrenaline and cortisol activate, and when (in most cases) your body doesn’t find resolution, it continues to pump out higher levels of stress hormones, resulting in the harmful effects on your body. This chronic stress can lead to heart disease, depression, increased risk of type 2 diabetes, weight management issues and so much more.
Symptoms of stress varies by individual, but the more common and recognizable physical signs include:
You may also notice emotional symptoms of stress, such as:
Much like the various symptoms you may experience, there is no one-size-fits-all or magic pill to remedy stress. The most important thing you can do is be self-aware. Know what may trigger your stress, and become familiar with the signs of stress on your body and mind. Then take action to help reduce stress and support yourself through it.
Build your resiliency – Becoming more resilient can help you manage stress, and managing stress can help you become more resilient. The two are intertwined, which is why some of the strategies to build resilience are similar to ones you might employ to reduce stress. Learn the steps to build your resiliency here.
Eat well – A balanced diet supports the immune system, helping to repair damaged cells and provide the extra energy needed to cope with stressful events. A diet composed of whole and unprocessed foods, specifically healthy unsaturated fats and fiber-rich carbohydrates with lean protein, can support the body’s natural cortisol response. It’s important to avoid skipping meals and eat small, more frequent meals or snacks to stabilize cortisol levels and support an optimal insulin response.
Get some exercise as Exercise helps to lower blood pressure and keep stress hormones in check. Studies show that just”¯20 minutes of aerobic exercise can help reduce cortisol, and get it back to manageable levels. But be cautious about very intense endurance exercise (such as ultrarunning) and be sure to take a rest day between higher intensity workouts. Intense physical activities combined with lack of rest days can cause an increase in cortisol.
Take a joy break as Finding joy in your day can come from the simplest of pleasures. So why not give your pet some play time, eat an ice cream cone, indulge in some funny videos, take a walk outside or find a quiet bench to sit in the sunshine. These found moments will greatly support your emotional health.
Talk about it as most importantly, when stress just won’t quit, talk it out with a friend or family member, or seek the help of your physician or therapist.
While many women feel increased stress, moodiness, anxiety and even symptoms of depression during menopause, don’t just brush it off. Plan a visit with your physician.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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Do you feel like your get up and go has gotten up and left? Low energy is a common concern for women in menopause. In addition to hormone fluctuations impacting our energy at the cellular level, night sweats and sleep disruptions also play a large role in depleting daytime energy.
You may not realize it, but a few tweaks to your morning routine can help increase your energy throughout the day, and support more positive feelings and overall productivity. The key is to stick to a ritual for your first waking hour that nourishes your body and your soul.
Morning Stretch as Stretching in the morning wakes up your body, increasing your blood flow and releasing tension. It also kicks in the parasympathetic nervous system, releasing endorphins which act as a mood booster and prepares you for your day. And as you age, warming yourself up with a morning stretch may”¯help improve balance, maintain mobility and lower your risk of injury.
Meditate as Meditation also activates the parasympathetic nervous system providing a state of relaxation. This will help you relieve anxiety, and enable you to start your day with a clear, intentional mind and be better prepared to counteract stress throughout the day.
Unsure of how to meditate? Try this well-known practice known as the inhale-exhale method. You can begin with just 5 minutes.
You could also try a guided meditation through Insight Timer, Calm or Headspace. These provide a great way to try meditation if you feel intimidated or don’t know where to begin.
Drink a big glass of water – Drinking water first thing in the morning will aid in rehydrating you after sleep and will your boost energy as it replenishes tissues and organs with the necessary fluids. It also aids in getting your metabolism and your digestive system moving. Staying properly hydrated, no matter what time of the day, is vital to supporting your energy, mood and overall health. So, drink up!
Exercise as Exercising in the morning not only has a positive effect on energy levels, but helps you be more alert, and boost your mood long after your workout. Plus, studies show that a”¯morning exercise habit can actually help you sleep better at night. If you like to wake up more gently, walking is one of the most beneficial exercises for improving energy as it increases oxygen flow throughout the body. Usually, the hardest part is just putting on those walking shoes and getting out the door.
Nourish as Starting your day off with a healthy breakfast kick starts your metabolism, fuels your energy stores and also aids in improving concentration and memory. Many individuals tend to stick to the same breakfast routine to keep things simple as which is perfectly fine – as long as it contains the key nutrients your body craves:
Morning Mango Green Smoothie
While low energy and fatigue is a common symptom of menopause, it can also signal other medical conditions. If your fatigue just won’t quit, be sure to speak with your doctor to be sure it’s nothing more serious.
Many effects of menopause cannot be solved through medication alone. It requires changing one’s lifestyle to address nutritional gaps, weight changes, sleep problems, fatigue, anxiety and so much more. Gennev’s integrated menopause care delivers the medical expertise of board-certified OB/GYNs, along with the knowledgeable guidance of Registered Dietitians to treat the whole you. Book a virtual visit today.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
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Want to feel your best? Set New Year intentions instead of New Year resolutions
Skip the resolutions this year! Here at Gennev, we are setting intentions instead of resolutions and want to encourage you to do the same, especially when it comes to taking care of yourself. Menopause can be challenging, but you don’t have to suffer through another year of miserable symptoms. Too often we hear from women who wish they hadn’t waited so long to take action. There are solutions, and our intention for the coming year is to help you thrive by encouraging and supporting you to take better care of yourself”right now! No more putting other’s needs ahead of yours. You’ll be more helpful and effective in all of the roles you juggle”wife, mom, employee, friend, volunteer, advocate”when you take care of yourself and feel your best.
Let’s start a year of self-care by first ditching the New Year resolution-setting ritual. Despite its popularity, it does little to help most people live healthier, happier lives or achieve other goals. About one in four people abandon their resolutions by January 7th. The failure rate jumps to nearly one in two by February. “Resolutions often lead to all-or-nothing thinking, so if you don’t accomplish a goal, then you think that you failed,” says Katie Linville, registered dietitian and Gennev Health Coach. But there is no all-or-nothing mindset, or failure with intentions.
“Resolutions and goals are things you set for yourself that are measured in the future, like losing 10 pounds,” says Anne Sussman, a certified meditation and mindfulness instructor and author of The Bliss Buddy Project: How Sharing Gratitude Increases Joy. “An intention is something you do in the present. It’s not future-focused. It’s how you want to feel in the moment. Intentions are more in the feeling or being realm, whereas goals are more in the doing realm. They’re both good to do, but intentions are like your North Star, a guiding light.”
While intentions are personal and can be about any area of your life, we encourage you to consider your menopause journey as you set your intentions for the new year. How you approach this stage of life dramatically impacts how you experience it. Fighting against the changes happening in your body and grinning and bearing it through hot flashes and mood swings affects how you feel in other areas of your life and how you show up for others. All of the negativity makes it harder to achieve any goal. “Pain is inevitable, it is part of life. Everyone has pain. Suffering is a choice. Suffering comes when you’re trying to make what is, isn’t,” says Sussman. “It just is. You can’t change it.”
While you can’t stop menopause, you can change your thoughts around it, how you show up for it, and how you respond to it. You can regain your energy and vitality to thrive during midlife and beyond. It starts by setting intentions around being more in touch with your body, and practicing self-care and self-love. “Self-care allows women in menopause to make sure that their reserves aren’t depleted by all the demands around them and transitions happening on the inside,” says Jessica Gingrich, registered dietitian and Gennev Health Coach. “When you feel cared for and fulfilled, you’ll feel stronger and more confident in your ability to handle whatever life throws at you.”
You can probably rattle off a half dozen resolutions as you count down to the New Year, but setting intentions requires more thought. Here are three steps that will help you determine the right intention for you. You can write it down, talk about it with a friend, meditate on it, or simply think about it.
Step 1: Reflect
Step 2: Intend
Step 3: Act
When thinking about being your best self this year, and giving yourself the care and support you need or desire, what might this look like in an intention? You might acknowledge your efforts to get more sleep and realize that when you do, you have fewer mood swings. For the new year, you may want to feel more energized. Based on how you want to feel, your intention may be to replenish yourself. With replenishment as your intention, an easy way to get started might be by walking outside“even if it’s just five minutes”every day. A strategy that takes more time would be to improve your diet.
For information and solutions surrounding menopause symptoms, check out Gennev’s library of articles.
Remember that you don’t have to go it alone in menopause. Enlisting the help of our Integrated Care team of physicians and RDNs will provide you guidance and support as well as the accountability that will enable you to achieve your wellness goals.
Here are some strategies to help you set intentions and follow through on them.
Give it time. You don’t have to set your intention by midnight on New Year’s Eve. Giving yourself time to think about your intention”meditate on it, journal about it, or talk to a friend about it”can ensure that you’re setting the right intention for you.
Keep it positive. Instead of saying, “I don’t want to be angry,” a more effective intention would be, “I want to be calm.” “Your body hears everything you think,” says Sussman. “If you’re thinking negatively, you internalize that. If you change your language to be more positive, you tend to have more positive outcomes.”
Pick a word. Intentions don’t need to be elaborate. Sometimes a single word, like calm, strong, or joy, can be powerful. By regularly focusing on your word, it keeps it front and center in your life. So, the next time a situation makes you angry, thinking of your word can change your response. For example, if your word is calm, you may take some deep breaths to diffuse your anger.
Share with others. Letting friends and family know about your intentions helps to make you more accountable.
Set reminders. Hang post-it notes with your intention on them in spots where you’ll see it throughout the day. Repeat your intention aloud every morning when you wake up. Create artwork with your intention or word and display it prominently. You can even get jewelry with your intention on it.
Celebrate success. Pay attention to any progress you make”even the little stuff. Share your achievements with family and friends. Treat yourself to a beautiful bouquet or a massage. Acknowledging your success increases motivation and helps to reinforce the changes that you’re making.
No matter what your intention is for the new year, Gennev’s team of physicians and registered dietitians are here to support and encourage you. Together, we can make this important stage of your life healthier, happier, and more fulfilling.
Don’t wait another minute to start thriving!
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
Practicing self-care during the holidays will go a long way to protecting your health. You will have more energy, feel calmer and more prepared to take on the hustle and bustle of the season. Plus, it just might inspire you with some new habits and self-love into the New Year and beyond.
Not just during the holidays, but all year through, it’s important to listen to your body. Rest when you are tired, be sure to nourish yourself when hungry and slow down and reconnect with yourself mentally and emotionally when things feel harried.
Need help in practicing self-care? Our menopause specialists are experts in lifestyle change management, and will help you create a self-care plan personalized just for you. They will act as your knowledgeable guide, and provide the accountability that makes your new healthy habits part of your everyday lifestyle.
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The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.