Articles on women's health & longevity

Menopause is a natural biological process that marks the end of a woman's reproductive years. It can bring about a host of physical and emotional symptoms, such as hot flashes, sleep disturbances, and mood swings. But did you know that menopause can also have and affect on cardiovascular health?

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As women go through menopause, their risk of developing cardio vascular disease (CVD) increases. This is due to a combination of factors, including hormonal changes and an increase in traditional CVD risk factors, such as high blood pressure and cholesterol.

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But the good news is that there are steps women can take to reduce their risk ofCVD during menopause. Here are a few tips:

1. Maintain a Healthy Weight: Extra weight can increase your risk of CVD, so it's important to maintain a healthy weight during menopause. This can be done through a combination of regular exercise and a healthy diet.
2. Quit smoking: Smoking is a major risk factor for CVD, so quitting smoking is one of the best things you can do to reduce your risk.
3. Get regular exercise: Regular exercise is an important part of maintaining a healthy heart. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, on most days of the week.
4. Eat a healthy diet: A diet that is high in fruits, vegetables, whole grains, and lean protein can help lower your risk of CVD.
5. Manage stress: Stress can increase your risk of CVD, so it's important to manage stress during menopause. This can be done through a variety of methods, such as yoga, meditation, and therapy.
6. Monitor your hormones: If you're experiencing symptoms of menopause, such as hot flashes or night sweats, talk to your doctor about hormone therapy. Hormone therapy can help alleviate these symptoms, and may also have a positive impact on your cardiovascular health.

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Menopause can have an impact on cardiovascular health, but there are steps women can take to reduce their risk. By maintaining a healthy weight, quitting smoking, getting regular exercise, eating a healthy diet, managing stress, and monitoring your hormones, women can take control of their cardiovascular health during menopause. As always, it is important to consult with a healthcare professional before starting any new exercise, diet or hormone treatment regimen.

Exploring the Connection Between Perimenopause and Relationship Struggles

There is an undeniable truth that during the perimenopausal and menopausal phases, there are moments when we find ourselves drifting away from our familiar selves, caught in the undertow of mood changes that can include bouts of rage, anger, depression, and anxiety. These days often usher in an unsettling blend of sleep deprivation and heightened anxiety. In these times, when the currents of change are at their strongest, it becomes crucial to recognize the ripple effects these symptoms can create, extending their reach to touch our cherished partners. Through the undulating journey of menopause, this understanding forms an essential cornerstone for navigating the shifts in our emotional landscape while maintaining the bonds that tie us to our loved ones.

When our partners remain unaware of the profound influence these shifts wield over our emotional landscape, the very foundations of our relationships can be subjected to severe trials, hanging precariously in the balance. However, embracing a different path, we find that delving into the intricate interplay between hormonal tides and the challenges faced in relationships can unlock a potential for profound transformation. Armed with understanding, we possess the remarkable opportunity to decipher these complex nuances and share this enlightenment with our partners. We can share what we learn with our partners and create stronger, healthier bonds.

Here's more about the link between perimenopause and relationship struggles, along with healthy aging and menopause management tips that can help you and your partner get through it with flying colors.

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When Does Menopause Begin?

The transition into menopause usually begins between the ages of 45 and 55—a period known as perimenopause. Menopause itself refers to the point in time 12 months after you've had your last period.

Perimenopause is when you may start noticing changes in your health-related to menopause, such as occasional hot flashes and sleepless nights. At the same time, these gradual changes may put more strain on your relationship.

What Are the Symptoms of Perimenopause?

Perimenopause brings forth a constellation of symptoms, each woman encountering them in her distinct way:

• Night sweats
• Irregular menstrual cycles
• Hair loss
• Weight Gain
• Brain Fog or cognitive haze
• Changes in libido
• Vaginal dryness and susceptibility to infections
• Vaginal pain
• Sleep disruptions and insomnia
• Mood changes, anxiety, depression, or rage

This symphony of symptoms during perimenopause underscores this phase's intricate and deeply personal nature, a melody that only you can compose and interpret.
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What Are the Symptoms of Menopause?

Menopause is never one-size-fits-all, as it affects each woman differently. It's normal for you to experience symptoms that bear no resemblance to those of your friends who are also going through menopause.

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Common menopause symptoms include:

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• Hot flashes
• Vaginal dryness and infections
• Pain or discomfort during sex
• Lower sex drive
• Irregular bleeding and missed periods
• Sleep disturbances
• Memory problems and brain fog
• Frequent urination
• Urinary incontinence
• Mood changes
• Depression and anxiety

Relationship Struggles and Perimenopause: What's the Connection?

When you consider all the symptoms of menopause, it may be easy to see why you may experience relationship struggles during this time.

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Hormonal changes are the primary root cause of perimenopause symptoms. Estrogen, DHEA, testosterone, and progesterone play essential roles in many bodily processes and do not only affect your fertility. For instance, estrogen helps regulate your body temperature. Declining estrogen levels can cause a higher body temperature—particularly at night—which is why hot flashes, night sweats, and sleep deprivation are more common during menopause.

The hormone imbalances you experience during perimenopause can also indirectly affect your partner, who may not fully understand what you're going through. This can lead to confusion and frustration that strains your relationship.

Infrequent sex and reduced sexual libido can make your partner feel rejected, less attractive, and isolated. Mood changes can also lead to relationship problems, especially if your partner incorrectly assumes responsibility as the root cause of your irritability.

Relationship Tips for Perimenopause and Beyond

The key to maintaining a healthy relationship with your partner is being aware of your perimenopause symptoms and making sure your partner is also aware of them.

If you're unsure how to approach your partner about perimenopause or menopause, start by reaching out to supportive friends and family—especially those who are also going through perimenopause or who have already gone through menopause. These women can be a great source of female empowerment and offer insightful tips and advice based on their experiences.

Other steps you can take to manage your relationship during perimenopause:

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• Arm yourself with knowledge: Understanding the hormonal shifts you are experiencing can help as you go through them to demystify what's happening chemically and hormonally on the inside.
• Be open and honest with your partner about your menopause, perimenopause, and hormone symptoms. Mention which symptoms have the most significant impact so your partner is aware.
• Recognize when you experience mood changes. If you are still experiencing menstrual cycles, it is more common for mood shifts to take place in the second half of your cycle. You and your partner can devise solutions and activities—such as relaxation or self-care time—to combat mood changes that leave you feeling less like yourself.
• Use humor. Having a sense of humor helps reduce relationship strain, as long as you keep it light and fun and avoid sarcasm.
• Do healthy activities together. Exercising and eating healthy foods may help reduce your symptoms while strengthening your bond with your partner.
• Consider menopause treatment. Hormone therapy and longevity medicine can be personalized and tailored based on your hormone levels. Telemedicine may also be an available treatment option.

FemGevity offers personalized menopause care designed by women. Schedule a free 10-minute consultation with us today to learn more about our women's longevity and women's health treatments that can help you get happily and comfortably through perimenopause.

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As a new year unfolds, it's a ritual for many to introspect and set resolutions. Longevity and optimal health and wellness is a common goal. For many, this practice isn't confined to just the beginning of a year; it's an ongoing journey. We're continually learning and evolving, fueled by the insights our life provides. This year, I'm excited to share some of the simple steps I'm taking towards an optimal life in 2024. 

For the past four years, I dedicated each year to enhancing different health themes: sleep, exercise, diet, and meditation. This year, rather than focusing on one discipline, I'm choosing many smaller tweaks to continue to build upon who I want to become.

Here are the seven simple yet impactful changes I'm making in 2024 

Composting

I've dabbled with composting before, but I'm fully committing to it this year. Starting with a kitchen compost bin, I'm embracing an eco-friendly lifestyle, reducing waste, and giving back to the Earth.  

Tweaking My Diet for Better Health: Constant Optimization 

Hydration is key. I'm committing to drinking more water to combat dehydration, evident from my usual chapped lips. Additionally, I'm switching from less coffee to more tea for its polyphenol benefits and cancer prevention qualities. Notice I didn't say,  "No coffee." who would do that? 

Cultivating My Mind: One Non-Work Book a Month

I LOVE reading. I love learning. This year, I'm dedicating time to reading one non-work-related book every month. This month, it's "Children of Ash and Elm," a fascinating dive into Viking history. Reading has been found to bolster mental health significantly, reducing stress by up to 68%, as it offers a mindful escape, enhancing empathy and understanding. This immersive experience alleviates anxiety and enriches cognitive functions, fostering a more profound sense of well-being and knowledge.

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Choosing Fresh Bread Over Preservatives

As a chronic migraine sufferer, I'm acutely aware of the triggers. Preservatives like MSG and potassium bromide, often found in bread, are big no-nos for me. Hence, I'm turning to fresh, preservative-free bread.

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Embracing Skincare: The Magic of Retinol

I'm incorporating retinol into my weekly skincare routine to maintain my skin's health and keep those fine lines and wrinkles at bay. It's all about nurturing the skin I'm in.

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Fueling My Creativity: Glass Blowing

I've always believed that creativity is within all of us. I've signed up for a glass blowing class to water my creative garden. There's something profoundly liberating about creating something tangible with your own hands.

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The Joy of Home Organization

Last year, I started organizing my home, and the difference it has made is astounding. A well-organized space brings clarity and calm, reflecting the order I seek in my life.

With each passing year, we accumulate wisdom from the tapestry of our experiences, and 2024 holds the promise of further evolution. Rather than tethering ourselves to a singular discipline, this year invites us to embrace the cumulative power of incremental changes. These simple yet potentially largely impactful steps can help pave the path to a richer, more fulfilling existence. As we embark on this odyssey of self-improvement, we embrace the essence of continuous growth, recognizing that our lives are a canvas awaiting the strokes of transformation, one small tweak at a time.

Achieving and maintaining youthful, radiant skin is a common goal for many individuals. It's not just about vanity; it's a reflection of overall skin health and well-being. To embark on this journey, it's crucial to equip yourself with the right skincare products and tools that can address specific concerns and support your skin's natural vitality. Here, we delve into a selection of such products and tools, each offering unique benefits in your quest for timeless beauty.

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Products for Youthful Looking Skin

Hyaluronic Acid for Hydration

‍Hyaluronic acid is a skincare superstar known for its exceptional ability to lock in moisture. This molecule can hold up to 1,000 times its weight in water, making it a powerful hydrator. When applied topically, it helps the skin retain moisture, keeping it plump, smooth, and youthful. By maintaining proper skin hydration, hyaluronic acid contributes to a healthy skin barrier, reducing the risk of dryness and the development of fine lines and wrinkles.

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Topical Retinoids to Preserve Collagen

‍Retinoids, derived from vitamin A, are renowned for their collagen-preserving properties. Collagen is a protein that provides structural support to the skin, keeping it firm and resilient. Over time, collagen production naturally decreases, leading to sagging skin and the formation of wrinkles. Topical retinoids work by stimulating collagen production, reducing the appearance of fine lines and improving skin texture. They also aid in preventing further collagen breakdown, making them a key element in anti-aging skincare routines.

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Estrogens or Estrogen Creams for Skin Health

‍Estrogens play a vital role in maintaining skin health. They contribute to the skin's thickness, elasticity, and overall youthful appearance. As estrogen levels decline with age, skin changes become more apparent. Estrogen creams or hormonal therapies can help replenish and balance hormone levels, potentially mitigating the signs of aging. These treatments can improve skin tone, reduce dryness, and enhance the skin's overall vitality.

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Sunscreen for Skin Protection

‍Sunscreen is a non-negotiable component of any skincare regimen aimed at maintaining youthful skin. UV radiation from the sun is a primary contributor to premature aging. It leads to the breakdown of collagen and elastin, causing the formation of wrinkles, fine lines, and age spots. Applying sunscreen daily helps shield the skin from harmful UV rays, preventing both short-term sunburn and long-term photoaging.

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Facial Rollers for Lymphatic Drainage

‍Facial rollers, typically made of materials like jade or rose quartz, offer more than just a luxurious skincare ritual. They are designed to aid lymphatic drainage, reduce puffiness, and improve circulation. By gently massaging the skin, these rollers stimulate lymphatic flow, which helps remove toxins and excess fluid, leaving the skin looking refreshed and rejuvenated.

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LED Therapy Devices for Collagen Stimulation

‍LED therapy devices, available in various colors, have gained popularity for their ability to stimulate collagen production and improve skin texture. These non-invasive devices emit specific wavelengths of light that penetrate the skin, triggering a natural response to increase collagen and elastin production. Over time, this can result in firmer, more youthful-looking skin.

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Microdermabrasion Devices for Skin Texture Enhancement

‍Microdermabrasion devices offer a controlled exfoliation process that removes the outer layer of dead skin cells, revealing smoother, more radiant skin beneath. By promoting cell turnover and improving skin texture, these devices help reduce the appearance of fine lines, acne scars, and uneven skin tone.

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Antioxidant-Rich Serums for Protection and Brightening

‍Antioxidant-rich serums, such as those containing vitamins C and E, are essential for protecting the skin from free radical damage caused by UV rays and environmental pollutants. These serums not only shield the skin but also brighten the complexion, reduce signs of aging, and promote overall skin health.

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HRT

Hormone balancing therapy can often restore skin to its youthful appearance.

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Incorporating these products and tools into your skincare routine can significantly contribute to maintaining youthful skin. Remember that consistency and a tailored approach to your specific skincare needs are key to achieving the best results.

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Services and Tools for Youthful Skin

In addition to skincare products, several professional services can help maintain youthful skin. Radiofrequency and focused ultrasound treatments stimulate collagen, while fibroblasting promotes collagen and elastin production, producing smoother, more youthful skin. Microneedling creates controlled micro-injuries to stimulate collagen production, RF therapy uses heat to tighten skin, and Ultherapy employs ultrasound to lift and firm loose skin. Platelet-rich plasma (PRP) therapy rejuvenates the skin using the patient's own blood plasma growth factors.

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Lifestyle and Self-Care

Maintaining youthful skin is not only about the products and treatments you use but also about adopting a holistic approach to skincare. Lifestyle factors play a pivotal role in skin health. Prioritize hydration by drinking plenty of water to keep your skin plump and glowing. A balanced diet rich in antioxidants, vitamins, and minerals can significantly contribute to skin vitality. Regular exercise boosts circulation, which helps deliver nutrients to the skin and promotes a healthy complexion. Adequate sleep is essential for skin repair and regeneration, so aim for a good night's rest whenever possible. Also, managing stress through relaxation techniques like yoga or meditation can prevent the release of stress hormones that contribute to skin issues. Combining these self-care practices with effective skincare products and treatments can maximize your efforts to achieve and maintain youthful, radiant skin.

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For women, especially around midlife, it is crucial to establish trust with a dermatologist and schedule annual visits. Communicate openly about aging concerns, as dermatologists may offer non-invasive treatments or hormonal creams. They can refer you to specialists with the latest knowledge of these products if they still need to. In the meantime, consistently use sunscreen, follow a quality skincare routine, consider hormone balance to support your natural radiance, and proactively seek a trusted provider to age gracefully.

Motherhood is a remarkable journey filled with joy, love, and the wonder of new life. However, navigating the postpartum period at a later age can present a unique set of challenges.

Many women don't realize that the hormonal shifts felt during postpartum and the beginning of perimenopause can bear striking similarities. These two phases of your reproductive journey can overlap. From night sweats to mood swings, acne to low libido, the physical and emotional impacts of both these transitions may leave you feeling overwhelmed and uncertain about what's happening to your body.

As many women embrace motherhood in their late 30s and early 40s, understanding the connection and distinctions between these two phases is essential. In this article, we'll explore the hormonal changes after childbirth and during perimenopause, highlighting similarities and differences, and guide you on finding the best care.

The Postpartum Period

The postpartum and perimenopause phases involve significant hormonal fluctuations, especially within reproductive hormones like estrogen and progesterone. These hormones play a crucial role in regulating your menstrual cycle, influencing your mood, physical health, and overall well-being.

The "fourth trimester," or postpartum period, begins immediately after childbirth and ushers in a roller coaster of hormonal change. Within the first 24 hours after giving birth, levels of estrogen and progesterone, which were at their peak during pregnancy, plummet. This sudden hormone shift can lead to a variety of physical responses and can trigger mood swings or the 'baby blues.' In the coming weeks, more severe postpartum depression and anxiety, acne, headaches, and hair loss may also affect your life.

The postpartum period typically lasts around six months, but for breastfeeding women, it can extend beyond. The difference between the postpartum and perimenopause phases, however, is that your body will eventually recalibrate your hormones to their pre-pregnancy levels.

But what if you find you're still not feeling like yourself long after the postpartum period should have ended?

It's possible that your hormones may not have rebalanced after pregnancy — or you may be entering perimenopause.

The Perimenopause Transition

Perimenopause typically begins in a woman's 40s but can occur earlier. During this phase of life, levels of estrogen and progesterone start to fluctuate unpredictably, resulting in irregular menstrual cycles and a range of physical, mental, and emotional symptoms, including night sweats, brain fog, and loss of libido.

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Every woman's experience of perimenopause is unique; it's important to remember that this transitional period will eventually come to an end. As perimenopause advances, estrogen and progesterone levels continue to decrease, signaling your body's slow journey toward halting estrogen production altogether.

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While erratic, perimenopause is typically more of a gradual estrogen retreat than the postpartum period and can last between four months to ten years. Menopause also brings about significant and lasting impacts on your health and well-being, including effects on your heart and bone health. That's why it's crucial to stay aware and informed about the changes happening in your body.  

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For women experiencing the dual transitions of the postpartum period and the onset of perimenopause, these changes can feel especially impactful and confusing. Talking to your healthcare provider about your symptoms, rather than assuming they will resolve them on their own, can help you get the care you need to manage this time of transition.

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Wondering what symptoms you may experience if your postpartum and perimenopause transitions overlap?

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Common Symptoms

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• Brain Fog
• Breast tenderness
• Decreased libido
• Fatigue
• Hair loss
• Headaches
• Irregular periods
• Mental health concerns, including depression and anxiety
• Mood changes
• Night sweats
• Skin changes, including acne or dry skin
• Vaginal dryness
• Weight gain

Getting the Right Care

To determine whether your hormone levels haven't rebalanced post-baby or if you're entering perimenopause, it's important to find a healthcare provider knowledgeable about hormones and menopause.

Comprehensive lab testing can help identify your current hormone levels and track changes. Through detailed analysis of your lab results, personal history, and goals, you and your healthcare provider will be able to decide on the right treatment to help manage the symptoms you're experiencing and potentially bring your hormones into realignment.

Just as every woman's health journey is unique, your care should be too. At Femgevity, our specialists use the latest diagnostics to develop tailored and effective treatment plans. For some women transitioning from the postpartum to the perimenopause phase, hormone therapy may be an empowering choice to treat their symptoms. Your treatment plan may also include personalized lifestyle changes like increasing physical activity, making dietary changes, or embracing mindfulness techniques.

Whether you're dealing with postpartum or perimenopause hormone fluctuations, or the overlapping complexities of both, it's important to remember you're not alone. The key is understanding your body, listening to it, and seeking the care you need. At FemGevity, we provide comprehensive, personalized care to guide you through these significant life stages so you can feel like yourself again and confidently enjoy the best years of your life.

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Get Started with FemGevity

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At FemGevity we can help you understand your symptoms with precision based testing and an expert medical team who will schedule a consultation with you to review all of your tests and determine the best treatment plan for you.

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Call or Text us Today 212-301-7776

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Find out More about FemGevity's AI Enchanced Testing

Menopause isn’t just hot flashes and vaginal dryness. There are many frustrating side effects associated with menopause, but also some that can be life-altering even past the menopausal years. Menopausal women are at high risk for illnesses such as cardiovascular disease, certain cancers, and osteoporosis. While these symptoms can be distressing and frustrating, it is crucial to recognize that menopause also brings about other challenges that can have long-lasting effects even beyond this stage and there are things we can do now at 40, 50 and 60 to make our marginal decade of 90 and 100+ one where we can still do the activities we enjoy.

Menopause is the key to unlocking longevity and FemGevity is here to help you navigate that.

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Let's start with how bone health can be improved during menopause

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Bone loss for women is the highest at the time of menopause. 

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It is so important to get your bone mineral density (BMD) checked by a dual-energy X-ray absorptiometry, or a DEXA scan. Some risk factors for low BMD are:

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1. Advanced age – as women age, the risk of osteoporosis increases 
2. Low body weight
3. Genetics – if someone else in your family has had bone fractures, you may be at risk
4. Smoking 
5. Having certain conditions like Celiac disease, which can impact your absorption
6. History of a fracture in the past 

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While good nutrition is important, it is critical to be mindful that regular physical activity (especially weight training) plays a key role in bone health for women, especially during menopause. There are also many wonderful drug therapies to help reduce your fracture risk if you have been diagnosed with osteoporosis, including some natural hormone therapies such as estrogen and progesterone compounds.  

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While maintaining a balanced and nutritious diet is vital, it is equally crucial to recognize the critical role that calcium and vitamin D play in promoting bone health during menopause. Adequate calcium intake is essential for maintaining bone density and strength. Good sources of calcium include dairy products, leafy green vegetables (such as broccoli and kale), fortified plant-based milk, and almonds. Additionally, vitamin D is crucial for calcium absorption. Spending time in the sun, in a safe manner (taking care to protect your face from excessive exposure), can help boost vitamin D levels naturally. When sunlight exposure is limited, dietary sources like fatty fish, fortified dairy or plant-based milk, and egg yolks can provide vitamin D as well.

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In addition to proper nutrition, incorporating weight training into your exercise routine is highly beneficial for both preventing bone loss and maintaining muscle mass during menopause. Lifting weights, particularly heavy weights, stimulates bone formation and helps counteract the natural decline in bone density. Engaging in resistance training exercises, such as squats, deadlifts, and bench presses, can be effective in preserving bone health and overall strength. However, it is important to consult with a qualified fitness professional to ensure proper form and technique to avoid injury

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Menopause encompasses a range of symptoms and challenges that extend beyond hot flashes and vaginal dryness. Osteoporosis, in particular, poses significant health risks for menopausal women. By raising awareness about the importance of bone health and emphasizing preventive measures, we can empower women to optimize their well-being during this transformative stage of life. Remember, a proactive approach to managing menopause symptoms and preventing osteoporosis can help women lead healthy and fulfilling lives beyond menopause.

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If you haven’t had a DXA scan in the last few years, make an appointment with your doctor to get one now. And if you’ve been diagnosed with osteoporosis or osteopenia already, ask your doctor your best possible options available for treatment.