MenopausED

Are you interested in the Start Your Journey, a 4 weeks program to better quality of life, work, and relationships during (peri)menopause and beyond?

Interested in getting educational videos about (peri)menopause?

Every day should be self-care day. I recently heard a woman share her grandmother’s wisdom- every day do something for 10 min just because. I love this advice. Its’ doable!... Here are great tips to incorporate self-care in your daily practice, from skin health, thoughts for decreasing stress, hormone changes and sleep, and more. Thank you Trish Tonaj, Jane Hogan Health Maxine Warsh Facial Rejuvenation https://youtu.be/FdQQ205TneA

For women, the pandemic has exacerbated menopause symptoms and increased sleep disturbances as we navigate uncertainty and increased stress. Join me for this special event, with Laura Feltz - Results Coach, Trainer, Speaker: What You Say Counts: Rewrite Your Sleep Story Now.... Free. Register below.

Ask and I shall answer!!!! In this FB Live I will answer your questions about perimenopause, menopause, and postmenopause.... Hormonal changes; myth busting. Education and support to help you navigate the change.

12 Tips for Menopause-Friendly Holidays TIP #10: TO DRINK OR NOT TO DRINK? Everyone knows that everything (or most things) in moderation is good for you, so how much alcohol should you or can you drink in menopause? ... To drink or not to drink? And how much? Research shows that a glass of red wine (tannin-rich) a day is good for brain health. Drinking more than one standard alcoholic drink per day increases your risk of breast cancer (more than taking hormone therapy for menopause symptoms for 5 years, in fact!). Therefore, if you have a personal or family history of breast cancer, you should reduce or eliminate your alcohol consumption. Alcohol fragments sleep and prevents you from reaching the deep sleep waves that are regenerative and make you feel rested. This in turn negatively affects your brain function, making it harder to concentrate and remember things. A standard drink equals: 360 millilitres (12 oz) of beer or 150 millilitres (5 oz) of wine or 45 millilitres (1.5 oz) of 80-proof liquor Many US surveys define: light drinking for women one to three standard drinks per week moderate drinking for women four to seven 7 drinks per week The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines at-risk drinking for women as more than seven standard drinks per week or more than three standard drinks per day. So, to drink or not to drink? Remember, moderation is the key! Out of curiosity, the at-risk drinking for men is defined as more than 14 standard drinks per week or more than four standard drinks per day.

12 Tips for Menopause-Friendly Holidays TIP #9: BODY AWARENESS Your body knowsusually before your conscious mind doeswhen you’re hungry, tired, or stressed. ... Pay attention to its cues you’ll be more likely to notice anxiety and stress. It’s called body awareness. Be aware of what triggers your unpleasant menopause experiences. Are your hot flashes worse because you’re more anxious? Eating more sugary foods? Exercising less? Is your brain fog worse because you’re drinking more alcohol? Not drinking enough water through the day, not moving every 2 hours, not going outside in the fresh air? Why is your sleep worse? Alcohol? Not exercising? Too much on your To Do List (read Tips #1 and #2). Worrying about things you can’t control? Becoming aware of the hormonal changes of the menopause transition will reduce your worry and fear. Practice body awareness and when something doesn’t feel right, get support.

12 Tips for Menopause-Friendly Holidays TIP #8: MOVE MORE, SIT LESS Move regularly! Move more, sit less!... Exercise at least 5 days a week, 30 minutes per day, or break it up into 10-minute chunks throughout the day. Physical activity reduces stress and boosts your brain function, mood, and immune system. Women in midlife should do appropriate exercises regularly: Aerobic activity (e.g. walking briskly or jogging) helps maintain a healthy weight. Strength-training (e.g. resistance bands or light weights) reduces body fat and strengthens muscles. Stability and balance exercises (e. g. tai chi and yoga) help prevent falls and fractures. Gentle stretching improves flexibility and helps reduce injuries. Make it fun and sustainable. If you have an exercise routine, do your best to stick with it through the holiday season. It will improve your wellbeing and possibly your menopause symptoms as well. Read five reasons why you don’t want to give up exercise on my website/blog.

Yesterday’s WHIM Network event was about Food and Mood! Gillian Bogden, a holistic nutritionist and founder of gbwellness was the expert guest speaker. Gillian talked about brain health and how important it is for us to eat the foods that are optimal for brain health, and to prevent brain fog and cognitive dysfunction.... She stressed the importance of eating antioxidants, fibre, healthy fats, protein, and drinking WATER. She recommends to fill up a jug of water and making it visible to remember to drink it (8 glasses = 2 litres) throughout the day. Have you got yours? Here’s mine! Cheers! P.S. The WHIM Network membership is open to women 40-65 who want to make their health a priority!

Today, November 18th at 8PM ET Find out the importance of the following on brain health (mood, cognitive, Alzheimer’s) - Fibre - Protein... - Fat - Antioxidants - Water - Also: - B vitamins - Sugar - Caloric restriction and intermittent fasting Watch my interview with Gillian Bogden, holistic nutritionist and founder of gbwellness and learn lots more! Register here https://menopaused.org//food-and-mood-the-gut-brain-conne/

What are you eating to keep your smarts? To stave off dementia? How much water do you need to drink in a day to avoid fatigue and brain fog? How can you boost your antioxidants with real food?... How much protein do you need in each meal and why is it important? What fats can you eat to feel satiated when you decrease grain consumption to maintain/decrease weight? How much damage can you do to your brain if you eat mindlessly? What omegas and how much should you consume to improve your cognition? The answer to these questions and MANY MORE will be answered by my guest speaker, Gillian Bogden founder of gbwellness, tomorrow, Wednesday, November 18 at 8 PM ET. Have a question? Write it down in the comments. Link to register in the comments

One of the reasons many women still suffer through the inevitable hormone changes of midlife is because of the secrecy surrounding it. I had a candid conversation and a lot of fun talking about (peri)menopause and women’s health at the Rocking Midlife! Podcast Listen and share it. Help us brake the menopause taboo- let’s talk about menopause!

How to prevent falls when you must go outside for your mental and physical health even during a Canadian winter.

Most aspects of brain health are dictated by neurotransmitters, the chemical messengers of our brain cells. They control our moods, regulate our energy, affect our decision-making and shape our memories. Two of the main neurotransmitters affecting our moods and brain function are dopamine and serotonin, the happy hormone!. These, and all other neurotransmitters, are created from one source: food. ... You are what you eat. Eat junk feel like junk!! Eat a nutritious, varied, wholesome diet, feel energetic and well! Listen to my interview with Gillian Bogden, founder of gbwellness to learn lifestyle interventions and how to eat for optimal brain health and to stave off dementia. Get your ticket at menopaused.org/events

FREE webinar for women over 35 who should know and be prepared for perimenopause. Did you know that hormonal changes can start in your late 30s? Unfortunately most women aren't prepared for the change. But you will be! Join us! Share! ... Let's break the menopause taboo! See more

Looking forward to busting myths and providing some much needed information about hormonal changes! November 16th, 7:30 PM @jodie.g.rogers will have gifts for you and the friend you will bring along.... Link to register in bio. #menopauseducation #notimetopause #menopausematters #menopausemadness #yournotalone #sleeproblems #forgetfullness #hardtoconcentrate #wfh #cantconcentrate #controlyoursymptoms #whimnetwork #bettermenopause #sexinmidlife #womenoer40 #womenover50 #womenshealth #sexover40 #sexover50 #sexeducation #midlifewomen

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #29 ... In ancient times, and still in many cultures today, women spend more time working together and supporting one another than we do in North America. Our competitive, individualistic society seems to have lost the value of community. I believe COVID19 as shown us that without relationships both our physical and emotional wellbeing suffer. The reality is that we women need a community where we feel safe telling our stories and listening to others. When I moved to Canada as an adult I lost the friendships I had made as a young woman and it was very hard to find new friends. When I had children I met many wonderful women in children’s programs. As an older woman I need, more than ever, women my age who understand and empathize with what I am going through. Having female friends is critical to restoring your energy and your wellbeing because women nurture each other. When you’re going through something difficult where do you go for help? A girlfriend! She may not have the answers to your problem but she knows how to listen and provides emotional support. She’s a friend who makes you feel calmer, more relaxed, and capable of taking care of everything and anything that comes your way. Learn more and join this community of 40+ like-minded women in the Comments below.

You have till Thursday, October 29th at 10 AM to ask me a question!

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #28... The most common comment I hear in my practice is: I thought I was the only one! No, it isn’t just you. Even though you’ll go through menopause in your own way, many women experience similar things. Women need to know they’re not alone and that there’s support to help them navigate menopause. Stop the silence! Let’s talk about menopause. For every challenge that perimenopause poses there’s a solution. I can help you find yours. Write down in the Comments what your biggest challenge is. Or schedule a free Discovery Call - link in the comments below

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #27... Are you afraid of breast cancer? I am, and because my risk for breast cancer is above average (I have been dealing with cysts, biopsies, and mammograms since the age of 18) I am not a good candidate for hormone therapy (HT). But you may be. Do you know if you are? Is fear of breast cancer preventing you from considering HT for menopause symptoms that are driving you crazy and making you miserable? You’re not alone! Many women have been scared by the media and are afraid of HT. But the fact is, for most healthy women younger than 60, within 10 years of their last menstrual period, and with an average risk of breast cancer, the benefits of HT outweigh the risks. Would you like to know whether you are a good candidate for HT? Make an appointment now and I’ll let you know. Link in Comments

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #26... There are lots of options to help your menopause symptoms. Lifestyle interventions, hormone therapy (HT), non-hormonal therapies, herbals and supplements, Cognitive Behavioural Therapy, and other therapies can all help. What’s the best menopause treatment for you? It depends. Your treatment should be individualized and may differ from your neighbours’ and even your sister’s. The best treatment for you depends on your health and family health history, your individual risk for certain diseases like breast cancer and heart attack, and your values and preferences. Some women are unable to take hormone therapy because of estrogen-sensitive cancers, but for most healthy women #hormonetherapy is the most effective treatment for menopause symptoms. Yet despite this many women don't even consider HT a treatment option because there’s so much fear about it. Most of the fear is due to lack of education about what HT is and its benefits and risks. Because of lack of education many women suffer needlessly. Don’t be one of them. I would love to talk to you about hormone therapy and help you figure out if you're a good candidate for it. If so, it can improve your quality of life while reducing symptoms and preventing diseases like heart disease, osteoporosis, colon cancer, and even dementia. Schedule a FREE Discovery Call and let’s talk about your menopause. Link in Comments

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #25... There are many therapies to treat menopause symptoms and I’ll be talking about them for the next few tips. Cognitive behavioural therapy is one of them and has been proven to help improve hot flashes. You can do it yourself with the help of this wonderful and easy to follow book- Managing Hot Flushes and Night Sweats A cognitive behavioural self-help guide to menopause by, Dr. Myra Hunter and Melanie Smith. This book provides women with up-to-date and balanced information about menopause and a self-help guide to reduce the effects of hot flushes and night sweats in just four weeks- learn more and buy in my website Shop (only 2 copies left) link in Comments below.

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #24... Cancers survivors and women who had their ovaries removed go through induced menopause usually earlier than the average age of menopause and suffer more severe menopause symptoms. Certain chemotherapy and radiation treatments to treats some cancers can damage the ovaries and cause induced menopause. After cancer treatment many breast cancer survivors are given medications to prevent the cancer from coming back and these medications, aromatase inhibitors, further decrease estrogen levelsn and cause severe vaginal dryness. Because these prophylactics are recommended to be taken for 5 -10 years women suffer for a long time. There are several non-hormonal therapies available to deal with vaginal dryness. Don’t suffer alone and in silence-book a free Discovery Call and let me help you! Link in the comments below!

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #23... During a webinar on vaginal and urinary health, I encouraged women who avoid sex because vaginal dryness makes it uncomfortable and painful to share this fact with their partners. I asked them to put themselves in their partner’s shoes: How would you feel if your partner doesn’t want intimacy and sex anymore? What would you think? That your partner is no longer attracted by you? Doesn’t love you anymore? Has a lover? That you don’t turn him/her on? You’re no longer sexy? The next day I received an email from a woman who attended the webinar, thanking me for suggesting she explain to her partner why she’s been avoiding sex. She said that after the webinar I shared with him about my discomfort and dryness issues and told him that I do love him and that I am not having an affair. I think he was really relieved. Good advice! Have you talked to your partner about this? I can help you initiate this conversation and improve your symptoms check my Vaginal and Sexual Health Program on my website. Link in comments.

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #22... Did you stop riding your bicycle because it hurts? Did you stop wearing tight jeans because it hurts? Are you avoiding intimacy with your partner because intercourse hurts and you want to avoid it? Did you stop having sex in midlife because it is uncomfortable and painful? It doesn’t have to be. But, of course, no one talks about it. Did your doctor ever ask you? Probably not. Menopause is the last health taboo and talking about dryness due to decreased estrogen in midlife is even a bigger taboo Research shows that up to 80% of women experience dryness that affects their quality of life but only 4% (four percent!) get treatment. Shame, because this problem is easy to fix. It affects women whether or not they are sexually active. Learn more here more on my blog (Link to website in bio) - "Join the 4 percent! There's help for vaginal dryness! #worldmenopausemonth #menopause #menopausesupport #menopauserelief #perimenopause #womenshealth #menopauseawareness #menopausesupport #womenover40 #selfesteem #loneliness #GSM #vaginaldryness #sexshouldnthurt #bikerider #Painwithsex #sittinghurts #genitourinarysyndromeofmenopause #Vulvoaginalatrophy #womensmidlifehealth #womenssexualhealth #womenover50 #postmenopause #womenshealth #intimacy #sexinmidlife #datingover50 #sexafter50 #sexafterdivorce

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #21 SKIN AND HAIR... Many women in (peri) menopause complain of dry and itchy skin. Apply moisturizing lotions, creams, or oils immediately after washing while your skin is damp. Avoid gels which can cause dryness. When you moisturize your face do not ignore your neck and your hands! Normally skin ages well but exposure to damaging factors such as smoking and sunlight accelerates aging. Wear sunscreenbroad-spectrum, minimum SPF 15while outdoors, all day, every season, to minimize skin damage and cancer risk. To quote the North American Menopause Society tanned skin means that skin is damaged. Drinking plenty of water helps to hydrate the skin. Caffeine and alcohol decrease hydration and should be avoided or consumed in moderation. Avoiding stress, getting enough sleep, and a diet rich in fruits and vegetables containing antioxidants (orange, dark green, and purple foods like squash, cantaloupe, sweet potatoes, spinach, blueberries, and beans) contributes to healthy skin. The layer of fat under the skin, subcutaneous fat, decreases and gets redistributed with age. Loss of weight and muscle contributes to excess skin that doesn’t shrink. Exercise, including face exercises, increases muscle that fills the skin and reduces sagging. #worldmenopausemonth #menopause #menopausesupport #menopauserelief #perimenopause #hotflashes #womenhelpingwomen #menopausematters #healthylifestyle #healthawareness #womenover50 #whimnetwork #Letstalkaboutmenopause #notimetopause #menopauseawareness #menopausesupport #womensmidlifehealth #womenover40 #healthyskin #skinandhair #greatskin #collagen #hydration #drinkmorewater #skincare #hairinmenopause #healthyhairtips #healthyskintips #silverhair

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #20... Urinary incontinence is common in women in perimenopause. How many of you pee in your pants while running across the street before the light turns red? How many of you don’t go dancing or running because of stress incontinence? These are examples of how menopausal symptoms can affect your quality of life (QOL). Remember, for every challenge that (peri)menopause poses there’s a solution! These are things you can do to minimize incontinence: Bladder irritation avoidance certain foods and beverages can irritate the bladder, making it overactive. These include (don’t shoot the messenger) chocolate, tea, coffee, citrus fruits and juices, honey, sugar, tomato-based products, spicy foods, and alcohol. Don’t smoke Fluid restriction limit intake of fluids to 8 cups a day but no less because concentrated urine may irritate the bladder and restricted fluid consumption can contribute to constipation. Stop drinking 3 hours before bedtime. Weight loss for obese women weight loss can reduce incontinence by up to 60% Time voiding schedule times to go to the bathroom, gradually increasing the length of time between trips, thereby training your bladder to hold more and empty less often. Kegel exercises most likely you know what Kegel exercises are exercises to strengthen the pelvic floor muscles. When done correctly they help strengthen the pelvic floor muscles but if done incorrectly they can make the problem worse. It’s worth getting qualified help from a certified Pelvic Floor physiotherapist. It will help you save money on pads in the long term Medication Surgery

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #19... Contraception is important during perimenopause, the time leading up to menopause, if pregnancy is to be avoided in midlife. During perimenopause it’s harder to predict ovulation, women may have irregular menstrual cycles (shorter or longer), and if sexually active they may become pregnant. Women who do not desire pregnancy should use contraception until 12-24 months after the last menstrual period (menopause).

OCTOBER - WORLD MENOPAUSE MONTH #menopauseducation TIP #18 Despite the fact that I’m not doing anything differently I’m putting on weight.... That’s a common complaint of women going through the #menopause transition. Metabolism gets slower with age in men and women. Many women in perimenopause accumulate fat around the middle, even if their weight doesn’t go up. It’s a combination of decreased estrogen, decreased energy, and sometimes #sleepdifficulties around the change. The most important thing is that you do your best to avoid weight gain. How? #eatsmarter and #exercisesmarter. Smarter nutrition Eat less carbs, drink water not sugary drinks (pop, lattes, cocktails), avoid processed foods (pretty much everything that comes in a box), and eat lots of vegetables, fruits, legumes, some fish and lean meat (chicken and turkey, no beef), and healthy fats. Smarter exercise MOVE. Remember and practice EVERY DAY. Take every opportunity you can to move. #Exercise at least 5 days a week, 30 minutes per day. Avoid injuries by cross-training and target the middle section, the core of your body, with proper resistance weight exercises. Make it fun and sustainable.