Articles on women's health & longevity

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Weight management can be a challenging journey at any point in life, but as our hormones change and bodies change, what often worked for us in the past no longer keeps working for weight loss as it used to. Especially when it comes to the hormonal changes that occur in menopause, women often struggle to lose hormonal belly fat.

Exercise as the Mainstay

Numerous studies have made it abundantly clear that exercise, particularly when combining aerobic activity and weight lifting, plays a pivotal role in controlling the weight gain often associated with menopause. The unique intersection of these exercise modalities, specifically the emphasis on Zone 2 aerobic exercise and strength training, not only aids in weight management but also offers relief from various menopausal symptoms.

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Aerobic exercise, primarily in the Zone 2 heart rate range, can significantly bolster cardiovascular health. Zone 2 exercise refers to an intensity level where you're working at 60-70% of your maximum heart rate. It is a sustainable level of effort that encourages the body to improve its aerobic system, enhance fat metabolism, and have potential weight control implications. Furthermore, this form of aerobic exercise can be critical in protecting your heart health, which can be adversely affected post-menopause.

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On the other hand, the value of strength training, especially as one grows older, cannot be overstated - and this holds equally true for women. Strength training is the bedrock for muscle building, which takes on increased importance during and after menopause. With age, we naturally lose muscle mass and bone density, which the hormonal changes in menopause can further accelerate. Strength training serves as a powerful countermeasure to this natural decline, helping maintain and potentially enhance both muscle mass and bone health.

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Combining Zone 2 aerobic exercise and strength training can form a powerful strategy to manage the physical changes associated with menopause. They work in synergy to control weight gain, enhance cardiovascular health, build muscle, and improve bone density, thus providing a holistic approach to managing the changes occurring during this pivotal period of life.

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Shorter workouts are better than no workouts at all. Emerging studies highlight the benefits of intensive micro-workouts that yield similar fitness benefits as extended exercise sessions. Engaging in vigorous activity for intervals of 30 seconds to one minute multiple times a day could be all you need. (Imagine sprinting up several flights of stairs or performing ten burpees.

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Diet

While the urge to shed weight often drives individuals towards various diet trends, the reality is that most of these fads fail to yield long-term results. An exception to this is the Mediterranean dietary pattern. The Mediterranean eating approach emphasizes fruits, nuts, vegetables, legumes, healthy fats, and whole grains, while it minimizes the intake of meats, sweets, dairy products, refined grains, and processed foods. Research has shown that this eating pattern supports weight loss and, importantly, helps maintain muscle mass after menopause.

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Make Sleep A Priority

Sleep forms the bedrock of overall health, and its importance is heightened during menopause when your body is dealing with significant hormonal shifts. Studies suggest disturbed sleep during menopause could reduce fat burning, potentially leading to weight gain.

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Effective sleep hygiene is the key to enhancing sleep quality during menopause. This includes maintaining a serene and dark bedroom environment, turning off electronic devices several hours before bedtime, adhering to a regular sleep schedule, avoiding caffeine after 2 pm, and dedicating your bed solely to sleep.

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Manage Your Stress Levels

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Given the hormonal fluctuations occurring during menopause, it's understandable to experience increased stress. Research has substantiated the considerable influence of stress on weight. A 2022 study suggested that stress significantly contributes to the onset and progression of overweight and obesity conditions.

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Incorporating mindfulness-based stress reduction techniques might be an effective solution. Research from 2022 demonstrated that mindfulness practices could alleviate stress and enhance sleep quality. Studies also indicated that weight loss programs incorporating stress management strategies have better success rates. Numerous mindfulness resources are available online, and meditation apps like Headspace and Calm provide an accessible start.

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Modulating Your Hormonal Status

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Hormone therapy and using hormonal supplements aims to supplement your naturally declining hormone levels. It is a prominent treatment option for hot flashes, night sweats, and other menopausal symptoms such as depression and insomnia.

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Hormone balancing, hormone support, and hormone replacement therapy are uniquely positioned to address the underlying cause of menopausal body changes, which come from declining hormones and, ultimately, hormone deficiencies. Elevating estrogen levels could potentially counteract the visceral weight gain typically associated with menopause. If you're contemplating menopausal hormone therapy, discuss it with your healthcare provider to evaluate its suitability.

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While hormonal belly fat is common in menopause, it doesn't have to be a permanent condition. Integrating comprehensive wellness approaches such as regular muscle-building exercises, stress management techniques, and sustainable eating habits can help combat this. In addition, the right balance of hormones can assist you on your weight loss journey.

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In general, it's always a great idea to remember to draw upon all available resources and collaborate closely with your healthcare professional to ensure your progress aligns with physical, mental, and emotional wellness.

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In the unfolding story of a woman's life, menopause signifies an undeniable turning point. It's a time of deep-seated physiological transformation, marked by the cessation of menstruation, where our bodies recalibrate to a new hormonal rhythm. The symptoms accompanying this transition are numerous and well-documented: hot flashes, night sweats, mood changes. Yet, one change that often recedes subtly and unobtrusively into the backdrop, sometimes escaping our notice until it becomes too conspicuous to overlook—low libido.

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To understand why this decline in sexual desire happens, let's delve into the biology and psychology that intersect during this phase of a woman's life. Hormonally, menopause and perimenopause are phases of diminishing hormone levels. Estrogen, long celebrated for maintaining youthful skin and heart health, also stokes the flames of desire. Its steady decline during menopause can dampen libido. But estrogen is not the sole player in this narrative. Testosterone, the hormone often associated with male sexuality, plays a vital role in a woman's sexual desire. Menopause can trigger a reduction in testosterone levels, further contributing to decreased libido.

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Yet, this shift doesn't occur overnight. It's a slow, subtle dance of hormonal ebb and flow, happening incrementally. This gradual change can make it difficult for women to pinpoint when their sexual desire started to wane. In the tapestry of menopause symptoms, this one weaves itself so subtly that it can take months, even years, to realize the change.

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Psychologically, the menopause transition is a period laden with emotional and mental adjustments. Anxiety and depression, fueled partly by hormonal fluctuations, the loss of progesterone, and partly by the socio-cultural connotations of menopause, can affect a woman's sexual desire. Also, the physical symptoms of menopause, such as vaginal dryness, vaginal pain, and sleep disturbances, can make sex uncomfortable, further suppressing libido.

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Yet, amidst the complex conversation around menopause and sexuality, there's an often-underrepresented facet: low libido is not an ailment to be cured—it's a natural response to changing circumstances. Much like our bodies, our desires are not static; they evolve with us, in tune with our emotional, physical, and hormonal landscapes.
This narrative isn't a testament to a loss but rather an opportunity to cultivate a deeper understanding of our bodies. It's an invitation to navigate the changing contours of our sexual landscape with empathy and patience. Instead of treating low libido as a problem, we might consider it an integral part of the life stage we're transitioning into. Open conversations with healthcare providers, psychological counseling, hormone therapy, or even lifestyle modifications could be potential avenues to explore for those seeking assistance.

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The journey through menopause, much like any other major life transition, is nuanced and deeply personal. The slow retreat of libido is a symptom often overlooked in the menopause conversation, but it deserves our attention and understanding. Because, at its core, menopause isn't just a biological shift—it's a redefinition of femininity, a newfound understanding of the self, and a gateway to a fresh chapter of life.

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As we venture into the terrain of menopause, the prospect of hormonal treatments emerges as a glimmer of hope against the gradual ebb of libido. The dance of hormones is at the heart of many menopausal symptoms, and it's in this intricate ballet that potential solutions may lie. We could rekindle the flames of desire by delicately readjusting the hormonal harmony through treatments like Hormone Replacement Therapy (HRT) or hormone balancing with the careful expertise of a menopause expert and a healthy helping of laboratory data on ourselves. But like any profound solution, it isn't a one-size-fits-all. The complex interplay of biology and psychology demands a nuanced approach to treatment. In this pursuit, hormonal therapies are not a panacea but a promising key in a diverse therapeutic toolkit.

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If you'd like to get started with FemGevity's personalized treatment plans for low libido during perimenopause or menopause contact us today

Get Started with FemGevity Today

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FemGevity's team of board certified medical professionals can guide you through low libido in a personalixed one-one 45-50 min initial consultation.

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Hot flashes, brain fog, and insomnia — menopause can make your everyday life feel like a battle. If you’ve been searching for relief, you’ve likely come across hormone replacement therapy (HRT) as a potential solution, but this that the only solution? What if you want help but you aren't ready for HRT just yet.

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HRT is widely recognized as the most effective treatment for alleviating the symptoms of menopause. But deciding what type is right for you can be difficult.

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In this article, we'll look at the pros and cons of using bio-identical hormones, uncover why FDA-approved medications aren’t always the safest option, and explain why compounded bio-identical hormone therapy might be your best choice.

What are the differences between bio-identical, synthetic, and compounded bio-identical hormones?

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Bio-identical hormones

Bio-identical hormones are created from natural sources. Most commonly, they’re made in a lab from a plant steroid called diosgenin, which is extracted from soy or wild yams. 

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These hormones more precisely resemble and have similar effects to your natural hormones because their molecular structure is identical to the ones found in your body. They also fit better with your body’s hormone receptors. This precise fit means your interconnected hormone system functions more optimally.

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If you find the term "bio-identical hormone therapy" confusing, you’re not alone. Bio-identical hormones are found both in the medications approved by the Food and Drug Administration (FDA) and in custom treatments made by a licensed pharmacist — also known as compounded bio-identical hormone therapy. 

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Synthetic hormones

Synthetic hormones are used in “traditional" or "conventional" hormone therapy. They are not derived from natural sources, meaning they’re made through chemical reactions in a laboratory. The most common forms of synthetic hormones are made with mixtures of urine from pregnant mares, known as conjugated equine estrogens (CEE) and progestin.

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Synthetic hormone products have been available for a long time. However, studies like the Women's Health Initiative raised concerns about the potential risks of hormone replacement therapy and spurred the search for safer and equally effective treatments.

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Compounded bio-identical hormones

Compounded bio-identical hormone therapies (cBHT) are custom-made medications designed to meet your specific hormonal needs. They may contain one hormone or a combination of several hormones, including estrogens (estriol, estradiol, and estrone), progesterone, testosterone, and DHEA.  These personalized medications can be formulated into various dosage forms, such as suppositories, capsules, and creams. 

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The hormones and dosage in your compounded bio-identical hormone therapy might closely resemble those found in an FDA-approved medication. In fact, they're made with the same bio-identical hormones. However, there's a slight difference. Since the medication is specifically tailored to address your unique hormone requirements and hasn't undergone specific testing in that particular formulation, it's not considered FDA-approved.

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What are the benefits of compounded bio-identical hormones for treating menopause symptoms?

Hormones are influenced by various factors, making every woman's hormone levels before, during, and after menopause truly unique. Additionally, when it comes to any hormone replacement therapy, experts strongly recommend using the lowest hormone dose possible for the shortest duration to minimize potential long-term risks.

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One of the most significant advantages of compounded bio-identical hormone therapy is that it’s safer than synthetic therapies. Bio-identical hormones have been shown to reduce the potential long-term risks, such as breast cancer and cardiovascular disease, associated with synthetic hormone therapy. Compounded bio-identical hormone therapy reduces that risk further by providing the right hormones in the dosage your body needs.

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But there’s more. Bio-identical hormones mimic your natural hormones, making them more effective and causing fewer side effects than conventional treatments. Studies have shown patients have reported notable improvements in mood symptoms such as irritability and anxiety, as well as vasomotor symptoms like hot flashes and night sweats thanks to cBHT.

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Lastly, the safest method of utilizing hormone therapies is through topical applications such as creams, oils, or vaginal treatments. This way, the hormones are absorbed through the skin and circulate throughout the body before reaching the liver for first-pass detoxification. CBHTs can be specifically formulated in various bio-identical applications, ensuring the safest and most effective absorption.

With compounded bio-identical hormone therapy, you can find the relief you seek while prioritizing your individual needs, safety, and overall well-being.

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FDA-Approved Doesn’t Always Mean Safe and Effective

Compounded bio-identical hormones provide a safe and effective treatment for the symptoms of menopause, but you may believe your best option is an FDA-approved medication. Sadly, FDA-approved drugs aren’t always the way to go.

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Many drugs with safety issues get past FDA testing

You might think that the long and challenging process of getting a medication approved by the FDA guarantees its safety and effectiveness, but it’s not always the case. The FDA has been approving drugs faster than ever with weaker evidence to support their safety and efficacy. 

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This trend toward accelerated approval has its benefits — after all, we do need more medications to address women’s health conditions — but it's also concerning for our health and safety. Additionally, the FDA's reliance on industry funding from pharmaceutical companies creates a conflict of interest that may compromise its primary role in safeguarding the public. 

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Synthetic hormones are FDA-approved, but long-term side effects haven’t properly been studied

It's important to understand that FDA approval of synthetic hormones doesn't guarantee their absolute safety. The FDA evaluates medications based on data available at the time, but our understanding of the long-term effects and risks associated with synthetic hormones continues to evolve.

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For example, the Women’s Health Initiative study in 2002 uncovered concerning findings about specific synthetic hormones, showing increased risks of cardiovascular disease and breast cancer. More recently, the WHI Memory Study revealed a higher risk of dementia in women taking progestin alone.

The women’s health research field is ever-evolving and ongoing research may uncover new risks or long-term effects of synthetic hormone therapy.

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Same drug, different name 

Encouraged by the FDA approval process, the pharmaceutical industry tends to release slight variations of existing drugs rather than developing new ones. And getting the green light from the FDA only requires new drugs to prove they can do what they claim, but it doesn’t mandate how well they should work. 

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In fact, a public, independent advisory team of physicians and pharmacists in several countries found that over 90 percent of new drugs approved by the FDA and the European Medicines Agency offered few or no advantages over existing drugs. 

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Synthetic hormones are patented by pharmaceutical companies, meaning the prescribed hormone is the same for every single person on the drug. In the absence of innovation in FDA-approved medications, custom-created hormone replacement therapy can provide more precise treatment with a dosage adjusted to your individual needs.

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What are the risks of cBHTs?

As with all hormone replacement therapies, there are risks associated with cBHT. Because your medication is being specifically created for you, the pharmacy you choose can affect the quality and efficacy of the medication you receive. If your medication is not properly prepared as specified by your healthcare provider, there is a risk of having too much or too little of the hormones you need.

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Additionally, cBHTs are not required to have safety warnings on the bottle. Using cBHTs comes with similar risks to any bio-identical hormone therapy. Side effects can include bloating, headaches, acne, breast tenderness, and swelling of hands, lower legs, or feet. Serious side effects can occur, including heart attack, stroke, blood clots, breast cancer, and uterine cancer.

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It's important to meet with a medical professional and tell them about any history or risk factors affecting your ability to undergo hormone replacement therapy safely.

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Why Compounded or Bio-Identical Hormones May Be a Better Choice for You 

Compounded bio-identical hormones offer a more natural and personalized approach to hormone replacement therapy and effectively manage menopause symptoms. 

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While the FDA approval process is important, it doesn't always guarantee the safety of the drugs you find on the market.  Most importantly, we still have a long way to go to improve the efficacy of hormone replacement therapies available to women, considering the nuances of our individual needs. Compounded bio-identical hormone therapy is a highly customizable treatment that allows for precise dosages of hormones based on your personal needs. 

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Ultimately, if you’re considering using hormone replacement therapy, you need to speak with a healthcare provider knowledgeable about compounded bio-identical hormones. With careful consultation and proper testing, cBHT could help relieve menopausal symptoms without compromising safety or effectiveness.

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Want to talk to someone about what therapy is right for you? 

Get Started with FemGevity Today

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Call or Text us at (212) 301-7776

It's that time of year when we come together with our loved ones and celebrate gratitude. Sometimes, with the daily struggle of menopause and midlife It can feel overwhelming to find a place for thanks, but research shows that women who do take the time to be thankful are healthier and happier for it.

Menopause is a natural phase in a woman's life, typically occurring in her late 40s or early 50s, when her reproductive system gradually ceases to function. It is a time marked by significant hormonal changes, which can lead to various physical and emotional symptoms, such as hot flashes, mood swings, and sleep disturbances. Practicing gratitude during the menopausal transition can be a valuable tool for coping with these changes and promoting overall well-being.

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How does a focus on gratitude impact mental health? Research shows that it can reduce stress and improve physical and mental health.

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Many studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed. This positive shift in mindset can be particularly beneficial during the menopausal transition when hormonal changes can contribute to mood swings and increased stress.

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In a study, one group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation (source: Harvard Health).

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There's a growing body of research on the benefits of gratitude. Studies have found that giving thanks and counting blessings can help people sleep better, lower stress, and improve interpersonal relationships. These benefits can be particularly valuable during menopause when sleep disturbances and mood swings are common (source: NPR).

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A large study conducted by Virginia Commonwealth University showed that thankfulness predicted a significantly lower risk of major depression, generalized anxiety disorder, phobia, nicotine dependence, alcohol dependence, and drug abuse. This suggests that incorporating gratitude into your daily routine during menopause can have a positive impact on your mental health (source: NAMI).

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Experiments have shown that people who partake in the "three good things" exercise, which prompts individuals to think of three good moments or things that happened that day, see considerable improvements in depression and overall happiness, sometimes in as little as a couple of weeks. This practice can be particularly helpful during the emotional ups and downs of menopause (source: Time).

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Incorporating gratitude practices into your daily life during menopause can be a powerful tool for managing stress, improving emotional well-being, and enhancing your overall mental health. These practices can help you navigate the challenges of this life transition with a positive outlook and a greater sense of resilience. Remember that menopause is a unique and individual experience, and finding strategies that work for you, including gratitude, can make the journey more manageable and fulfilling.

It’s no secret that women tend to live longer, on average, than men. Despite the extra time, however, studies have shown that women spend fewer years in good health. They also experience a sharp decline in both health and vitality following menopause. 

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The health challenges faced by women post-menopause are not just individual concerns. With chronic health conditions plaguing six out of ten women between the ages of 50-64, the global economic impact of menopause, between productivity loss and healthcare costs, is estimated at $150 billion annually. 

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Projections indicate that this demographic will represent an even larger proportion of the global GDP by 2050 making the well-being of aging women more than just a health concern — but an economic imperative. 

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Complexities of Women’s Aging

Aging is a multifaceted process, driven by a combination of genetic, environmental, and physiological factors. However, 10% of longevity is determined by genetics while 90% is based on environment and lifestyle. This means we have more opportunities to intervene and improve our lifespan through better longevity-focused care.

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Women, however, have distinct genetic traits and life experiences that shape their aging journey further. The presence of two x-chromosomes, higher levels of estrogen, and enhanced immune function can act as protective barriers against the adverse effects of aging earlier in life.

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But many reproductive and lifestyle factors such as the age a woman begins menstruating, whether or not she has children, and especially, the occurance of menopause, add layers of complexity to the aging journey. 

How Menopause Impacts Aging

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Menopause signifies much more than the end of a woman's reproductive era — it represents a profound pivot in her overall health and well-being. Menopause technically marks a single day twelve months following a woman’s last period. However, the surrounding phases are characterized by tumultuous fluctuations and an eventual decline of critical hormones like estrogen and progesterone. 

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While common symptoms of menopause such as hot flashes, insomnia, and changes in libido are well known, there are more enduring consequences that these hormonal changes impose on a woman's health. As estrogen and progesterone levels decrease, women are faced with heightened risks of serious health concerns, including cardiovascular diseases, osteoporosis, and cognitive impairments. 

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Menopause also accelerates cellular aging by 6%, amplifying the inflammatory processes which not only increases a woman’s susceptibility to a range of diseases, but also exerts a significant influence on her mood and day-to-day quality of life.

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Further compounding the challenges, the symptoms of menopause can cause ripple effects on a woman's long-term health and longevity. One example of this is that chronic disruptions in sleep due to night sweats or insomnia can lead to sleep deprivation. Over time, insufficient sleep has been associated with a range of health problems, including cardiovascular disease, obesity, and cognitive decline. In a sleep study, researchers from UCLA found that postmenopausal women with five insomnia symptoms were nearly two years older biologically than women who were the same age with no insomnia symptoms.

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Understanding the link between menopause and longevity — and recognizing the intricate interplay of factors around women’s aging — it becomes clear that women need a personalized and holistic approach not only to menopause care, but to longevity care. And that's where FemGevity comes in. 

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As the only concierge menopause and longevity telehealth platform, FemGevity is uniquely positioned to support women’s health through menopause and beyond.

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Revolutionizing Women's Health and Longevity

Navigating the complexities of aging in women requires an understanding that goes beyond generalized medical knowledge. It demands precision care informed by advanced diagnostics and years of expertise in the unique challenges and transformations that women undergo during this phase of life.

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To provide this specialized level of care, FemGevity’s core care pillars are designed to address the nuances of aging women’s health comprehensively.

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Advanced Diagnostics

At FemGevity, we're pioneering the future of personalized women's menopause and longevity care by making advanced diagnostics part of our comprehensive care model. While there are many tests we use to inform our treatment, two are critical in helping women understand the specifics of their longevity.

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First, our AI Genomic Panel offers patients a genetic deep dive. Through the insights gleaned from this panel, we can develop personalized action plans based on our patient’s genetic predispositions to various diseases, ensuring early prevention or tailored treatments. 

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Complementing our genetic test is the Micronutrient Test, which equips us with the knowledge to address specific nutrient deficiencies or surpluses, ensuring balanced health. By measuring vital antioxidants, patients can bolster their body's defenses against oxidative stress, which accelerates aging. Further, pinpointing causes of chronic inflammation helps in its management, thereby enhancing longevity and wellness. 

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Precision and Personalized Medicine

In-depth analysis of diagnostic tests is just the beginning. Our comprehensive and compassionate approach ensures women get the personalized care they need to address their symptoms of menopause and enhance their longevity. Our patients meet one-on-one with a care provider both before and after testing. 

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Beyond the typical recommendations, our care plans may include dietary and nutritional guidance, integrating mindfulness and stress-reducing techniques, or personalized exercise regimens, We take into consideration factors such as genetics, environment, lifestyle, but also our patient’s personal preferences. Additionally we offer our patients access to targeted hormonal treatments, non-hormonal medications, or supplement recommendations.

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Proactive Preventive Care

Unlike other menopause digital health companies, our distinctive approach focuses on improving long-term health from day one. We begin treating our patients during their perimenopausal years, helping them reach optimal health before challenges arise.

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By catching early signs and markers through our advanced diagnostic tools, we equip our patietns with the insights and recommendations to mitigate the risks of chronic conditions, ensure timely interventions, and ultimately pave the way for a longer, healthier, and more fulfilling life.

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Continuous Care

Recognizing that women's health needs are dynamic and evolve with time, our care doesn't end with a diagnosis or a prescription; it's a sustained partnership. Through regular check-ins and consultations, we adjust treatments and recommendations to align with the shifting landscapes of a woman's post-menopausal journey. This continuous care model ensures that every woman feels supported, understood, and empowered, every step of the way.

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Accessibility and Convenience

The current health system for women —especially aging women — is fractured and confusing. At FemGevity, we've streamlined the process for later age women to get the care they need, making it incredibly convenient to access state-of-the-art tests and treatment, all in one place.

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Empowering Longevity and Healthy Aging

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In the face of the undeniable and intricate challenges aging women confront, particularly during the menopause transition, the necessity for a specialized, personalized, and sustained approach to their health is evident. 

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FemGevity, with its groundbreaking concierge menopause and longevity telehealth platform, not only offers advanced diagnostics and precision treatments but also represents a paradigm shift in aging care, empowering women to thrive in their next chapter of life. We’re dedicated to ensuring that the journey of aging in not just about adding years to women’s lives, but adding life to those years.

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Wanna find out how FemGevity can get you started with Book a Free Consult

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Get Started with FemGevity Today

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References

American Association of Retired Persons. (2019). Global Longevity Economy Outlook. Retrieved from: https://www.aarp.org/content/dam/aarp/research/surveys_statistics/econ/2022/global-longevity-economy-report.doi.10.26419-2Fint.00052.001.pdf

Biote. (2022). Biote Women In The Workplace Survey. Retrieved from: https://biote.com/learning-center/biote-women-in-the-workplace-survey

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Kaiser Family Foundation. (2021). Women’s Health Care Utilization and Costs: Findings from the 2020 KFF Women’s Health Survey. Retrieved from: https://www.kff.org/womens-health-policy/issue-brief/womens-health-care-utilization-and-costs-findings-from-the-2020-kff-womens-health-survey/

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National Institute on Aging. (2022). Research explores the impact of menopause on women’s health and aging. Retrieved from: https://www.nia.nih.gov/news/research-explores-impact-menopause-womens-health-and-aging

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National Library of Medicine. (2016). Gender, aging and longevity in humans: an update of an intriguing/neglected scenario paving the way to a gender-specific medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994139/#B12

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National Library of Medicine. (2016). Menopause accelerates biological aging. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995944/

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National Library of Medicine. (2022). The Influence of Female Reproductive Factors on Longevity: A Systematized Narrative Review of Epidemiological Studies. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9677315/#bibr14-23337214221138663

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Oxford Academic. (2018). Estimates of the Heritability of Human Longevity Are Substantially Inflated due to Assortative Mating. Retrieved from: https://academic.oup.com/genetics/article/210/3/1109/5931081

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Populations Resource Bureau. (2019). Older Women Live Longer But With More Disability and Financial Challenges Than Men. Retrieved from: https://www.prb.org/resources/women-live-longer-than-men/

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Striking without any warning in the day or night, one of the most noticeable and unpleasant symptoms of perimenopause and menopause is hot flashes. These sudden surges of internal heat can make it feel like your body has been thrust into an oven. They can cause your face and neck to flush, your heart to race, and leave you drenched in sweat or overwhelmed with anxiety.

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Though 75% of women in this phase of life will have hot flashes, your experience will be unique. Hot flashes may be a mere blip on your radar, barely noticeable, or they might significantly impact your quality of life. The duration, intensity, and feeling can also vary. Your hot flashes may come and go within 30 seconds or linger for up to five minutes. You may feel an intense, full-body surge of heat or warmth that radiates from a specific part of your body. Your hot flashes may occur from six months to more than ten years, and the frequency might intensify in the two years following menopause.

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While this might sound daunting, the good news is that several strategies and treatments are available to manage hot flashes effectively. 

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What causes hot flashes? 

Researchers are unsure why we get hot flashes, but one idea points to the hypothalamus. This small yet essential part of the brain controls heat production and loss. During perimenopause and menopause, hormonal shifts can destabilize the hypothalamus, with fluctuating progesterone and estrogen levels steering your body's heat balance onto an unpredictable rollercoaster.

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What can you do to manage hot flashes?

There are two ways to manage your hot flashes. The first is to try lifestyle changes to prevent them from happening. The second is to treat the source. As we’ve mentioned, every woman is different, but working with a healthcare provider knowledgeable about this life transition can infinitely improve your experience.

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Preventing hot flashes with lifestyle adjustments

Whether or not you’ll experience hot flashes is mainly out of your control, but you may start to spot patterns or triggers by becoming more mindful of what you’re doing, wearing, or eating when they occur. This self-awareness can be a powerful tool, helping you possibly reduce the frequency and intensity of your hot flashes. 

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Triggers for hot flashes can vary significantly from person to person, but common ones include: 

• Alcohol - especially red wine
• Bending over
• Caffeine
• Eating spicy foods
• Feeling stressed or anxious
• Hot weather or being in a hot room
• Using hair dryers or curling irons
• Smoking or being exposed to cigarette smoke
• Tight clothing
• Poor sleep

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To figure out what might be triggering your hot flashes, start keeping a journal about your symptoms. Write down everything you can think of related to each hot flash in your journal. What were you doing right before it happened? What had you just eaten or drunk? How were you feeling emotionally? What were you wearing? 

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Keep your notes as detailed as possible. After a few weeks, look over your entries to see if you can identify any patterns. Once you've identified potential triggers, work on avoiding them. This might mean making some changes, like cutting back on caffeine, wearing looser clothing, or learning new stress-management techniques. Remember, figuring out which changes work best for you might take some trial and error, so be patient with yourself.

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Review your medications

You should also consider whether any medications you take contribute to your hot flashes. Certain medicines, including some high blood pressure and cholesterol medications, can trigger hot flashes in some women.

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It's important to review all your medications, including over-the-counter drugs and supplements, with your healthcare provider. They can help determine whether any of your medications could be causing or exacerbating your hot flashes and discuss possible alternatives if needed. Never stop taking a prescribed medication without first consulting with your healthcare provider.

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Medical Treatments

When lifestyle changes aren't enough, it's time to consider medical treatment. Society has taught us that menopause is something that women must endure as a “normal part of life” and that the symptoms are something we can cope with. 

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We disagree. 

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Addressing the root cause of the symptoms you’re experiencing during menopause can help you find relief and enjoy these years of your life rather than simply “getting through” them. 

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Hormonal Hot Flash Treatments

Hormone Replacement Therapy (HRT) is the gold standard for managing hot flashes. HRT helps replace the estrogen lost during perimenopause and menopause, thereby alleviating symptoms. 

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Bio-identical hormones offer a more natural approach to hormone therapy. They are chemically identical to your body's hormones, which makes them different from the synthetic hormones used in traditional HRT.  Bio-identical hormones can be found in both FDA-approved prescription products and pharmacy-compounded products. Compounded bio-identical hormone therapies are tailored to your individual hormone needs and are another method of effectively treating your menopause symptoms. 

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Before starting any form of hormonal treatment, it's crucial to have a thorough discussion with your healthcare provider. Together, you can weigh the potential benefits against the risks and side effects, which can vary depending on your personal health history and the specific hormone therapy used. 

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Hormone therapy is usually safest and most effective when initiated within the first ten years of menopause and is often recommended for a limited period. Regular follow-ups with your healthcare provider are essential to monitor your response and adjust your treatment as necessary.

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Non-Hormonal Hot Flash Treatments

In addition to hormonal treatments for menopause, non-hormonal medications such as gabapentin, selective serotonin reuptake inhibitors (SSRIs), and clonidine have also been effective in reducing hot flashes.

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In May 2023, the FDA approved a new non-hormonal medical treatment, Vezoah, or fezolinetant. Unlike HRT, fezolinetant blocks a specific neuron receptor in the brain that signals to increase body temperature. For women who can’t use or don’t wish to use hormonal treatments or SSRIs, Vezoah may provide the relief you’re looking for.

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As with most medications, there can be side effects such as diarrhea, abdominal pain, insomnia, and potential liver effects. However, these are generally not common and are manageable with regular monitoring by your healthcare provider. 

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What’s most important if you’re suffering from hot flashes is understanding that you don't have to suffer in silence. Many options are available to transform your menopause journey from a phase of endurance to a period of well-being. Remember, each woman's experience is unique, and so is her path to relief. With the right support, guidance, and a proactive approach, the horizon is bright for managing your hot flashes.

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