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Writing Menopause – You Must Read This Book!

By LynetteSh on July 24, 2017 in Menopause

I love love love fiction, poetry, and creative nonfiction. I love exceptional writing. I especially love anything that cuts to the heart of what women feel and think. So when Kimberley at Inanna publications sent me the book Writing Menopause, An Anthology of Fiction, Poetry, and Creative Nonfiction, I was anxious to read and review it.

It’s breathtaking. Literally. And hot-flashing, mind melding, heart touching, beautiful. I actually think ALL women would love this book, not just those of us who are approaching, well in, or past menopause.

Each piece was so tender and truthful that I had to stop after reading it to muse on my own feelings, my own journey. This book will join the ‘desert island’ books on my shelf. (Desert island books are those 10 or 20 you would take to a desert island if you were stranded indefinitely and these were the only tomes you could have.)

If I’ve not yet succeeded in convincing you that you NEED to read these vignettes, then let me say that it is the best book on the Big M I’ve read. Including mine.

If you are looking for remedies or learning more of the physiology of the Pause, this book does not offer that. If you are looking for empathy, understanding, and your confused feelings illuminated in words on paper (yes, that’s it, what she said!), then you can’t afford to miss this book. Seriously! I mean it!

I won’t quote from the book, because it wouldn’t do any of the works justice. In lieu of that, I’ll tantalize you with a few titles.

Drenched
Icing on the Cake
The Things We Carry
Disassembly
Go. Rock.
The Hot Women
Adjusting the Ashes

Please order it asap – and then tell us how you experienced it. Because it is indeed an experience when these gifted writers share the personal and universal in Menopause. It’s available on Amazon in paperback and Kindle formats. While I love my e-reader, I suggest you get the paperback version, so you can touch as well as read it, a totem for the journey of becoming that all women must travel.

Writing Menopause: An Anthology of Fiction, Poetry, and Creative Nonfiction. Jane Cawthorne and E.D. Morin, Editors

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5 Ideal Workouts for Women Over 50

By LynetteSh on July 13, 2017 in Aging Gracefully

Sunny Day © lynette sheppard

In this guest post by Perly Rodolfo, she shares tips and ideas for creating an exercise program to keep healthy as we age. It’s simple, not necessarily easy – especially to keep motivated. My pal, Dee Adams, cartoonist creator of Minnie Pauz, started out slowly – just walking every day. She lost weight and gained fitness (and she took some mighty fine photos on her morning walks every day.) And if/when we backslide? No recriminations, just start again.

5 Ideal Workouts for Women Over 50 by Perly Rodolfo

Even if you don’t exercise regularly now, it is important to know that there is still plenty of time for you to initiate your workout program.

And if you are in your 50’s or older, becoming physically active is advantageous for your health. Staying fit as you age is a necessity rather than an option.

Many women suffer from menopausal symptoms such as hot flashes, joint pain, sleeping disorders. But, did you know that a physically inactive lifestyle can increase your risk of heart disease, diabetes and osteoporosis? A sedentary lifestyle can also cause emotional problems, even a midlife crisis.

Experts suggest that middle aged women who exercise more have a biological age of 35. This is the reason why you often see celebrities and athletes who are over 50 to be more energetic, fit and healthy.

To reduce your risk of disease and have a healthy life beyond the age of 50, you will want to embark upon a complete fitness program that is ideal to your age.

Without further ado, here are 5 ideal workouts for women over 50:

Aerobic Exercises
Aerobic exercises are perfect for women over 50 as most of the moves are not stressful, less intense and are common workouts at home. This type of exercise focuses on your large muscles benefiting your cardiovascular health as well as keeping your weight in check.

Some of the best aerobic exercises that you can do are walking, swimming, dancing, jogging, cardio machines as well as many others. If you prefer a more advanced exercise, you can try hiking, Zumba dance classes, boxing or other anaerobic exercises (aerobic exercises that are performed at a level of intensity).

Stretching
Stretching exercises focus on your flexibility to help maintain a healthy range of motion in your joints. Doing stretches before and after your regular workout helps reduce the risk of injuries and muscle soreness. Some of the best stretching exercises for women over 50 are yoga and pilates. These forms of exercise help improve core body strength, increase stability and elevate mental power.

Strength Training
Lifting weights may seem too difficult and dangerous to middle aged women due to the risk of various possible injuries associated with incorrect strength training exercises. But lifting light hand weights can significantly improve your strength and posture, maintains bone strength and reduces your risk of lower back injury.

Above all, lifting weights that give tension on your arms results in a more toned and fit body. This means that lifting weights can burn more fat and in a much faster rate than any other regular exercise. You can start with hand weights that you can comfortably lift for eight repetitions initially. Increases reps until you can do 12 for each routine.

Core and Balance Exercises
Maintaining a strong core and a stable balance will help protect your spine and hips. For these exercises, you need core equipment such as stability balls and half-round balls. You can use this equipment to help improve your abs, glutes and hips.

Abdominal exercises such as crunches and planks require some perseverance and patience especially if you are a beginner. Doing both balance and core workouts will give you optimal results out of your overall workout program.

Respiration and Relaxation
Women over 50 are not the same as young adult women in their 30’s. Your lung capacity begins to decrease during the aging process.

This results in weakening of your bronchioles and alveoli air sacs, lungs, diaphragm and intercostal muscles.
So how can you improve and maintain a healthy respiratory system? Aerobic exercises and the other exercises mentioned above can certainly help. But breathing exercises are the best. Tai chi is one of the most perfect breathing exercise programs for women over 50.

Tai chi basically helps improve overall well-being – mental, physical and emotional state. Plus, this breathing technique is simple and easy with no extra equipment required.

Conclusion
Remember that every bit of movement counts. Doing household chores or just walking your dog can be helpful to your workout program. Take vitamin D to help support your bone and joint health. Above all, follow a healthy and sensible dietary regimen that will support your workout.

Remember, age is just a number and you can prevent many of the signs of aging by just performing simple exercises at home.

Author Bio:
Perly Rodolfo is a health and fitness enthusiast, businesswoman and a mother of two. She spends most of her time with her family and blogging about dietary supplements, healthy lifestyles and online businesses. Learn more about Perly through her website at http://www.populardietpills.net/.

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The Connection Between Blood Sugar And Menopause

By LynetteSh on July 7, 2017 in Menopause

cupcake blues © lynette sheppard

Katrina Jane Rice shares another pertinent guest post with us – this time, she is addressing blood sugar issues that can show up during and after the Pause. As the hot flashes diminish and mood swings stabilize, our attention rightly turns to aging and remaining healthy. Enjoy.

The Connection Between Blood Sugar And Menopause

by Katrina Jane Rice

Menopause is the time in a woman’s life when her menstrual cycle and her ability to reproduce stop.

As a result, different symptoms occur, such as weight gain, hot flashes, mood swings, irritability, and sleep problems among others. These are triggered by decreased estrogen and progesterone levels in the body and can lead to health concerns to look out for.

If you are in your forties and about to reach menopause, you can expect the above symptoms as well as possible blood sugar problems.

Just as every woman experiences different symptoms, not everyone suffers from high blood sugar. Some women may have lower levels while some may not experience any change at all.

Women who are dealing with blood sugar problems even before they reach their menopause stage are usually those diagnosed with diabetes by their doctors.

Effects of Menopause On Your Blood Sugar
If you are already managing high blood sugar levels before menopause, there are certain changes in your body that you need to be prepared for. You will find that your blood sugar fluctuates more often and it may become more unpredictable. This can alter your energy and affect how you go about your daily activities.

Since the symptoms of menopause can alter your daily routine (due to sleepless nights, mood swings, weight gain and irritability), you will find it more difficult to manage your pre-existing health issues as easily as you used to. Before the menopause symptoms totally take effect on you, beating your health problems and normalizing your blood sugar as soon as possible will truly make a difference.

Estrogen’s Role On Your Blood Sugar
The hormone estrogen decreases when you hit menopause. When it does, your body will undergo significant physical and physiological changes. Your body which once was a well-oiled machine will go through a series of unpredictable metabolic responses that can pose health problems and even put you at risk of diabetes.

To explain further, estrogen plays many roles in a woman’s body and that includes blood sugar regulation. The hormone estrogen has a protective effect on the pancreas and the pancreatic cells by preventing premature cell death.

The pancreas is the organ producing insulin, which is needed to burn sugar. While estrogen helps keep your pancreas healthy, it can efficiently produce insulin and transfer the sugar from your blood to your cells.

The sudden decline of estrogen contributes to your body’s resistance to insulin. For this reason, the sugar in your blood cannot be distributed to your cells and be utilized for energy production. If left untreated, your blood sugar will constantly stay high and can cause the metabolic disorder diabetes.

How To Stay Healthy
If you have been living an unhealthy lifestyle for years, you have to know that there is no quick and easy solution to this complicated medical situation where diabetes and menopause co-exist.

It is normal to feel worried about the likelihood of getting diabetes. But early intervention with a physical check up will determine the amount of work you need to improve your health.

If you already have blood sugar problems before reaching the menopause stage, continue to live a healthy lifestyle and consult your doctor immediately to plan a course of prevention from diabetes. This way you do not have to worry about the other health concerns menopause can bring up.

Monitor your blood sugar and pay a close attention to your lifestyle. Stay away from stress, sleep better at night, eat balanced meals and exercise regularly. If you are overweight, you will be required to shed off the excess pounds as early as possible. Losing as little as 10 pounds can already make a significant difference in your health. Working out daily can also improve your insulin sensitivity.

Be cautious of your health sooner than later. Though menopause is just a stage in a woman’ life, it can become a threat to her overall health. Maintain a healthy lifestyle while waiting for the menopausal symptoms to subside. If you do, you will surely avoid serious health concerns that many women are facing today.

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Get a Perfect Temperature for Sleeping

By LynetteSh on July 2, 2017 in Menopause

In the early days of menopause, sleep temperature alternating between boiling lava to glaciated goosebumps as moisture then evaporated from hot flashes. My husband had always slept warmer than I, needing less blankets. Suddenly, he experienced hot flashes of his own as all the covers were flung on top of him. We like sleeping together but that was an untenable situation. Thankfully, the worst is over.

Still, we sleep at differing temperatures even now. I’m variable night to night – sometimes too warm, others chilled. He is usually fine except when I overheat and burn him like a shrimp on the barbie.

Enter BedJet. This truly amazing innovation lets one of us sleep cool and the other warm. Or vice versa. They sent me one to try and I fell instantly in love with it. So did my husband. Dual temperature control without wires or special pads or mattress toppers! And that’s so important now that I have the perfect mattress – I sure don’t want to change it.

We are able to cool off or warm up nearly instantly. Finally, a blissful night’s sleep for both of us.

Bedjet also has a single zone version for those who just want the same temperature for the whole bed – obviously less expensive.

Check out the video about it:

BedJet is quick relief for hot sleepers, night sweats, evening hot flashes, cold feet and cold legs, cold winter sheet shock and memory foam mattresses that trap heat. There’s even a Bluetooth Sleep App for intelligent remote control from your smartphone or tablet. They say that the Bedjet reinvents your bed to become one of the most delightful places in your home. I totally agree. That’s probably why it’s now the #1 customer recommended bed cooling and heating product of any kind on all of Amazon.

Check out their website here: https://bedjet.com/

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Breathable Bedding for a Toss-Free Night!

By LynetteSh on June 20, 2017 in Menopause

We Got Older and My Girlfriends and I Complained about Night Sweats. So What Did I Do? I Launched a Line of Breathable Bedding for a Toss-Free Night!
Guest post by Lana Abrams

You know how a travel memory sometimes sticks with you, bubbling up and making you smile even years later? A while back I had one of those swoon-worthy vacation moments that completely transported me. The day in Shanghai had been busy and I ended the night freshly showered and nestled under a comfy, almost weightless layer of bedding. I rested under those crisp, clean linens. Sigh… just perfect.

It turns out that the comforter was filled with mulberry silk—something I’d never seen in the States. I filed the info away, raised my kids, ran a successful design business, and my girlfriends and I… aged. (Wait. What?!) We chatted about the symptoms that start when you can’t have kids. You know—foggy memory, mood swings and (yuck) night sweats. Welcome to perimenopause.

I turned 50 and wanted to try something new, work-wise. I tapped into that travel memory of the delicious bed dressed with a mulberry silk filled comforter. That was it: my Turning 50 project! Bedding that breathes with you and regulates heat, hot or cold. I took the leap and created a new product for women like us.

Mulberry West 300 tc unbleached polished cotton comforters and blankets offer a naturally cooling cover filled with Grade A mulberry silk— a lifesaver for women who’ve been throwing on and off the covers at night. This porous and pure fiber is known for strong ventilation and moisture absorption, making it ideal for battling hot flashes and hot summer nights. Mulberry silk deters dust mites and mold, perfect for allergy and asthma sufferers, plus it repels bedbugs. And ours is the ONLY silk filled cotton comforter internationally certified for no formaldehyde or chlorine. Made in the same factory where a well-known Seattle-based outdoors store manufactures their goods, Mulberry West is committed to eco-friendly production and international inspections.

The all-white collection includes King, Queen and Twin XL cotton piped comforters filled with silk providing a lightweight, shift-free layer of wicking warmth and comfort. They can be placed in a duvet cover or use as is. The collection also offers generously sized King, Queen and Twin XL cotton with satin trim silk-filled blankets. This is a terrific layering piece or lightweight option to a coverlet. Easy to clean—simply air out in the sunshine for a few hours to naturally whiten the cotton shell and rejuvenate the silk filling.

Menopause Goddess Blog readers are receiving a special reader rate of 25% off any item from Mulberry West, plus free shipping with this code: goddess2017. Click here to go to the website.

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An Obstetrician’s Transition to Menopause and Survivorship Medicine Part II

By LynetteSh on June 11, 2017 in Menopause

love, sweat, and tears

Last week, I posted Part I of Dr. Pam’s openhearted sharing of her journey from gynecologist to menopause healer. In Part II, she tells us more about her journey and how being a caregiver changed her forever. I am profoundly grateful that she has chosen to be naked and unafraid in order to help others. Be sure and click on the info at the end of the post about her breakout film “Love, Sweat, and Tears.”

An Obstetrician’s Transition to Menopause and Survivorship Medicine Part II

I became a caregiver to my husband when I stopped obstetrics in 2005. He was an OB/GYN himself. Our lives changed immediately after his first surgery and radiation therapy. Our intimate relationship ceased immediately. We tried to remain intimate, and we sought help. We did ask one of his physicians for assistance, and unbelievably, he said, “Well, you are alive, right?” Yes, he was alive, and we appreciated the fact that he was alive. But, we lost a great part of our relationship.

We lost our closeness and our ability to show our love to one another. It was a terrible loss, and we grieved the loss in different ways. I didn’t realize that he continued to try to “fix” things. About 2 weeks before he died, I was getting the laundry together and checking his pockets. I didn’t realize that he was standing behind me when I took a couple of packets out of his pocket. I put some glasses on and saw that it was packets of testosterone. I turned around and saw him there and said the worst thing in the world. I said, “What are you doing? I don’t care about that!” Well, he put his head down, and I know that he was tearful. He said, “I wanted to try.” As he walked away, I realized that he took my words wrong. I meant that it was not a factor in how much I loved him.

I wish that I could have that moment back. The more that I tried to explain my thoughts, the more that I made the situation worse. After he died, I have had years to think about this situation. Here, you had a married couple – both of which are gynecologists – that have not talked for 5 years about the fact that we could not have sexual intercourse. If we can’t talk about it, then I bet lots of people in our situation have absolutely no hope of talking about it. How sad is it that two gynecologists can’t talk to each other about what we could do to help our problem. How sad is it that two physicians went to another physician to ask if there was any way to help us get our intimate lives back, and none of us knew what to do. I mean to change that fact. I understand that one of the hardest things for a physician to say is, “I don’t know what to do.” I mean to change that fact, too. It is terrible to have to accept that a bad or terminal illness means the end of your sexual relationship.

Taking care of another adult is the hardest thing that I have ever done in my life. Medical school, residency, and having twins were a breeze compared to this responsibility. This is something else that I completely missed during the early years of my practice. I didn’t understand what it was like to be a caregiver. I didn’t understand the physical and emotional wear and tear that was required of my body and mind. When a patient came in and told me that she was taking care of a husband or parent, I would immediately go into sympathy mode – and I meant it. I asked who their doctor was, how they were progressing, and the plan of care. I commented on the physician taking care of them and encouraged them to hang in there. I completely missed the fact that they were hurting and overwhelmed.

Whether someone is taking care of a spouse, family member, or a parent, they become the “mother.” It is difficult to take complete care of another adult. The patient is angry about their situation and frequently those that are closest to them take the brunt of the anger. As with so many circumstances, life experience is a brutal and uncompassionate teacher. After being a caretaker, the object of my sympathy reversed – I focused on the caregiver. I asked if they had any help. I asked if they ever got a break from their caregiving. Usually, there is not, but someone who understands their “new” life and their “new normal” is a welcome change. No one can help them, and they know it. However, having someone even acknowledge their responsibility, fear, and stress is comforting.

For almost twenty years, I was a good obstetrician. I thought I had the best job in the world, and at the time, I did. For the last ten years, I have become a (hopefully) great gynecologist, gynechiatrist, intimacy, menopause, and sexual medicine physician, intimacy counselor, and survivorship gynecologist. I have impacted lives in a different way. I know that I helped so many women as an obstetrician; I loved them and I know that they felt the same about me. However, if I am truly honest, my obstetrical career satisfied me. The gynecology career that I ended up with satisfies the reason that I went to medical school: my desire and need to help others.

Pamela Dee Gaudry, MD, NCMP
NAMS Certified Menopause Practioner
Medical Sex Therapist
Survivorship Medicine Physician
(and I’m still an Obstetrician 😉

You can host a screening at a theater near you of Dr. Pam’s film, “Love, Sweat, and Tears” through Gathr – they handle the details, it costs you nothing – you get your friends to go and promote the film. Click here for details.

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An Obstetrician’s Transition to Menopause and Survivorship Medicine

By LynetteSh on June 2, 2017 in Menopause

love, sweat, and tears

When I asked Dr. Pam Gaudry to share her personal story of how she came to create the film for menopausal women “Love, Sweat, and Tears”, I got way more than I bargained for. Her story brought me to tears at times.

Because she shares with such naked honesty her process of progressing from obstetrical physician to menopausal women’s advocate and then goes on to detail the tolls of caregiving, I am posting her poignant piece in two parts. More about “Love, Sweat, and Tears” at the end.

An Obstetrician’s Transition to Menopause and Survivorship Medicine
I fell in love with my job before I even had one. I delivered a baby. I brought life into the world. As a medical student, a wonderful couple let me into one of the most amazing and private events that they would ever have in their lives: the birth of their child. I was honored, thankful, appreciative, and overwhelmed. I could not believe that I could get paid for doing something so beautiful and miraculous. This first time and the last time that I delivered a baby, I was overwhelmed; I had butterflies in my stomach. I couldn’t wait to go to work every day of my life.

Why did your OB/GYN choose obstetrics and gynecology? Because pap smears are fun? Because we want to treat gonorrhea and chlamydia? Because it’s amazing to see a bladder falling out? No. They fell in love with the excitement of bringing a sweet, adorable new life into the world. Think about the fact that every time that an OB/GYN physician walks into an exam room with a pregnant woman, they have two patients in the room. An OB/GYN loves their patients, and they love being part of the family. They thrive on the excitement and thrill of bringing that life into the world. Obstetrics is our first love.

In 2005, I had a bustling obstetrics practice, my husband became ill with an oral cancer, I had 8-year-old twins, I was spending 6-8 nights a month in the hospital, and I was profoundly overwhelmed. Something had to give. Unfortunately, I had to give up the best part of my job – delivering my babies.

I really thought that I would hone my gynecologic surgical skills and become a better surgeon, and to some extent, that did happen. However, I was flabbergasted that women were coming in just to “talk.” I was shocked. The major comment that I got was that they were glad that I now had time to address their gynecologic issues. What? I had always addressed their gynecologic issues. How could they say that? Well, it became apparent that I did not. I especially did not address menopausal and intimacy issues. When I thought about it, I realized that I very superficially discussed menopause and did not touch on the ‘legion’ of problems that peri-menopause and menopause causes.

I was always (very happily) running to Labor and Delivery and (unhappily) trying to rectify being very behind schedule in the office. There is no way to be an obstetrician and, “plan your day” – let alone your schedule. When I had to stop delivering babies, my days changed overnight. When I did obstetrics, a normal day was running from room to room and then to Labor and Delivery and then back to the office where I (usually unsuccessfully) tried to catch up to the schedule. After I stopped doing obstetrics, I found myself entering a room, calmly sitting down, and talking to a patient for 20 minutes or so about menopausal and intimacy issues.

To be honest, I really did not have much training in this area; I went and got some. I decided to become a certified menopause practitioner through the North American Menopause Society. Additionally, I spent a couple of years getting a medical sex therapy certification. There are not many gynecologists that have this kind of training. Patients probably think that it is inherently part of our residency training in obstetrics and gynecology. Unbelievably, it is not. There is no information or training to draw from when treating these patients. An OB/GYN must rely on their own personal experience as well as the experiences that we encounter during years of practice. Surprisingly, in 2017, only 20% of residency programs have training in menopause and sexual medicine. Kind of frightening and sad, isn’t it?

So many women ask me why their OB/GYN had not given them information about the changes that occur in the peri-menopausal transition. My answer? They don’t know what they don’t know.

I had no idea that I was not really paying attention to my menopausal patients, and I’m sure that other OB/GYNs don’t know that either. But, think about it. If a physician rushes into the room, stands up the whole time, asks if you have any new problems or concerns, and you both know that the waiting room is full of pregnant women, crying babies, and strollers, and you know that there are probably two people in labor, it isn’t an atmosphere conducive to a discussion about your vaginal dryness, relationship issues (code word for sexual dysfunction and pain), hot flashes, and rage (pushing you to think about killing people).

When I look back, I feel badly about it; I (unknowingly) blew them off. I probably, and very nicely, told them to try some systemic estrogen – and, oh by the way – it can give you breast cancer and blood clots. After a quick exam, I was out the door. There are sweet wonderful babies to deliver; there are mamas to comfort and reassure. I gotta go.

I do things differently now. I come in the room in a calm fashion, say hello, and sit down – giving my patient my full attention. I spaced my visits out to 30 minutes. I grab their hands and ask how they are handling the changes that their bodies have gone through in the last year. It is not uncommon for someone to burst into tears. I know now. My dear patient, I will take care of these issues with you and for you. If you were my patient in those first 18 years of my practice and I blew off your gynecologic and menopausal issues…I’m sorry. I didn’t know what I didn’t know.

Pamela Dee Gaudry, MD, NCMP
NAMS Certified Menopause Practioner
Medical Sex Therapist
Survivorship Medicine Physician
(and I’m still an Obstetrician 😉 )

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How To Fight Menopause Belly

By LynetteSh on May 23, 2017 in Menopause

Ah, the belly fat, the spare tire, or as I call mine – the storage depot. Menopause brings myriad changes – and one of those that afflicts many goddesses is unwanted adipose tissue (sounds better than fat, but not much) around the middle. Katrina Jane Rice tackles this sensitive subject in her guest post here – enjoy.

How To Fight Menopause Belly
by Katrina Jane Rice

One of the problems many middle age women face is belly fat. This excess body fat situated in the midsection of the body is usually caused by poor diet and lifestyle, but it also naturally occurs with aging. And for some reason, it is difficult to get rid of, even with strict diets and exercises.

Women are especially vulnerable to gaining excess fat around the belly. As they go through the perimenopausal and menopausal stages, their estrogen levels drop exponentially. When this happens, they will lose the natural contours of their body. And for that reason, excess fat is redistributed to their abdomen in particular, plus the buttocks, hips and thighs.

If you have accumulated belly fat around your abdomen and stomach, it is a priority to try to lose it earlier than later. This is not just for vanity and improvement of physical appearance, but also a precaution you can take to prevent diseases later on in life. Recent scientific research has shown that belly fat has a relation with the risk of diabetes, high cholesterol, high blood pressure and myocardial infarction.

Here are some tips for you to fight menopausal belly fat.

Eat Healthier Fats
Just because you want to reduce your belly fat does not mean you need to cut out fat in your diet for good. Not all fats are bad. Eating healthy fats such as omega-3 from fish can actually help decrease the size of your belly. This is the so-called good fat.

A study published in the International Journal of Obesity demonstrated that eating 3 ounces of salmon as part of a low-calorie diet every week for a month resulted to an average of 1 kilo additional weight loss than going on a fish-free diet.

You can also source other healthy fats from avocados, coconut oil and olives if you are not a fan of eating fish.

Include Exercises
Becoming physically active can help you deal better with your menopausal stage. Exercising and including a lot of cardio workout can help lose the fat in your mid-section. It also helps alleviate other symptoms of menopause like hot flashes, intense mood swings and irritability as reported by the University of Maryland Medical Center.

Yoga is also known to help women deal with this sensitive stage of their life. According to a published review article in the Journal of Mid-Life Health, yoga helps improve the symptoms of menopause. It is also a good exercise that can target some issues like belly fat and bloating.

Lessen Your Sodium
Cut back on processed foods. A normal American diet contains a lot of sodium. Too much salt can cause bloating and water retention in your belly so try to whip up your own so that you can regulate your sodium intake. The recommended daily amount of sodium among adults per day is 1,500 mg. Sticking to that requirement will limit bloating and lower your blood pressure.

Other Potential Causes of Menopausal Belly Fat
Overeating, imbalanced hormones and an inactive lifestyle are just some of the culprits of menopausal belly fat. However, the display of a fat belly may also be caused by other health problems like constipation, esophageal reflux, pancreatic problems, celiac disease, tumors or ovarian cancer.

If you feel like your belly has increased too fast in size, do not assume that menopause has caused the problem. It could be a sign of other health conditions. Check with your doctor to find out the cause of your enlarged belly and find out the best treatments you can get for it.

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Helen Mirren made me do it: Visioning a Second Act

By LynetteSh on May 17, 2017 in Life Changes & Stages

I loved executive and life coach Tania Carriere’s insightful guest post about “becoming” during our Second Act. I think any woman pondering the person she might grow into will feel its resonance.

Tania will be leading a visioning retreat for women October, 2017 in Molokai, Hawai`i. I’ll be participating as well – this is a not-to-be-missed opportunity. Details and link at the end of the post. Enjoy!

Helen Mirren made me do it

by Tania Carriere

It was a normal enough moment.

I was sitting at a Starbucks, coffee in hand, putting off some work for a few indulgent minutes of Facebook. I was robotically scrolling, only partially engaged with the usual mix of animals, self-help quotes and messages from friends.

That’s when it happened to me.

That’s when this photo happened to me.

I froze, my scrolling index finger mid-air. I was riveted. I could not stop looking. I felt like I had found something of importance. I looked at it and felt…. Awestruck. Not because of her beauty or her fame but because I didn’t realize until I saw this photo, that this is what womanhood can look like. Real, authentic, vibrant, strong. Bad Ass. Commanding. Awesome. And wrinkled.

And something in me cracked open a little.

I had just started to navigate the changes that come with age. I had gone through 4 different sizes in 2 years as my body decided what kind of metabolism it would like to have that day. There were the reading glasses that I resisted for a year, the lessening of stamina, (staying up past 1 a.m. requires a day off to recover) and the new wardrobe that seemed to have gravitated to tunics and flowing shirts to hide the belly fat and rounded hips that appeared. I tried to hold all these changes with grace and dignity, but I’d be lying if I didn’t admit to having sat down on the little bench in the Nordstom’s changeroom and cried with dismay at a body that I couldn’t seem to anticipate or understand.

I don’t mean to paint an entirely bleak picture. There are great things that come with age too, like no longer seeking “permission” to be the person I really am, giving up the need for people-pleasing, having enough independence of spirit to leave the house without makeup or shaved legs and knowing, exactly, how I like to spend my time. I am eternally grateful for those gifts and the ease that they bring. So it’s not so much that I resisted the changes that came with age, I realized that with the sagging bits came the reward of newfound wisdom. It was more that aging seemed to have landed me in uncharted territory. I didn’t quite know how I was supposed to be in it.

I was perplexed. I had achieved so much and lived a wonderful, expansive life. I had a delightful circle of loved ones. A wonderful career. I did the things I love; dance, travel, read, theatre. I cultivated relationships that charmed me, I ate glorious meals that I delighted in cooking. But there was unrest in me and perhaps, a little sadness? A part of me that struggled with a loss of vibrancy, a giving up of the coltish legged creature that once seemed fearless. I had a longing for the permission that I used to give myself to be glorious.

I used to enjoy the attention I got for my youthful rendition of beauty. Don’t get me wrong, it wasn’t anything particularly noteworthy, just enough to fit the checklist that someone, somewhere decided was the definition of who I should be; thin, blonde, nicely shaped, long legged, exuberant, friendly and full of possibility. I excelled in my profession, got invited into the big meetings, was offered top tables in restaurants and skipped the lines. I travelled, bought a house and stood as a vibrant example of thirtysomething femininity. I was used to the attention that my confidence gave me. The world was mine to conquer, to delight, to engage. Yes, that confidence came at a price. I bristled at and occasionally faltered under at the demands of perfection and got lost in the dark world where self-worth equates body image, but I got noticed. I was a part of those who had the right to be vibrant and boldly stride into whatever lay ahead of them. No matter what, I could count on being seen. At the interview, at the audition, at the first date.

And then suddenly, it seemed almost overnight, I was unseen.

Not rejected, just unseen.

I was no longer in the world of 30-something-vibrant-flat-stomached-world-achievers (heck I am about to enter the world of 50 something) and suddenly I did not register in people’s awareness as I walked by. I was no longer the sassy upstart that people used to see when they looked at me.

And that was the problem. I was not sure who I was at this age and I couldn’t seem find the checklist for a powerful, vibrant, sexy woman of 50+. I was standing there with the old checklist and it was not working. I knew I didn’t want to look like the botoxed version of Barbie, but I also didn’t want the diffuse, shrinking energy of a woman who was no longer in command of her vitality.

Where was it to be found? Where were the examples of women who wore their years, their experience, their glorious ways of being with pride? Women who still exuded vibrant possibility. Women who created a whole new phase of being that lies between Nymph and Crone. Women who left you enchanted, wondering, longing and were over the age of 50?

When I saw this picture of Helen Mirren I became curious. I stopped and looked. I mean, really looked. And then I became envious. Can you believe it??? Envious! The last time I felt envious of anyone older than me I think I was 16 and wishing that I would be a very gown up 21. But look at her – the command of her space, the energy that just leaps out at you, the defiance in her tattoo and her exposed cleavage that just takes the whole notion of being matronly and flips it the bird.

Oh, the stories that she has to tell.
What I wouldn’t have done to pour her a glass of wine (or better yet, a whiskey) and get down to a long talk.

It’s not that I wanted to be her. It was that in seeing her I realized that I didn’t have a vision, a mentor or a knowing of who I wanted to be. I instantly loved this photo, and strangely enough I think I fell in love with myself when I looked at it. The old choices society wanted to offer me just didn’t cut it. The blessing of age is that I could see that they never did. It was high time that I decided how this next decade or two (or four) are going to look and feel. I Re-Imagined myself, finding the new markers for MY new definition of this Self. I erased the page, creating space to be the kind of woman that I would envy.

And if someone asked me about a new sizzle in my responses, the reappearance of my coltish legs from under the tunics, the haircut and the sultry attitude I’d just respond….

Helen Mirren made me do it.
And pour myself a whiskey.

About the Retreat

The Re-Imagined Self is a mini-sabbatical, a moment in time that leaves the everyday behind, where you can drop in, hear the questions that you are already asking, but don’t have the energy, time or courage to answer.

These 7 days in Hawaii, in the company of a small group of like-minded women, will rejuvenate the creative spirit while exploring identity, achievement and what makes yours a life well lived.

As executive and life coach, I have been leading discovery retreats of self exploration for over 15 years. Join me and Lynette Sheppard in this unique opportunity to Re-Imagine the Self you are today. Click the link for details:
https://www.advivumjourneys.ca/retreats/-hawaii

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Hysterectomy for Endometrial Hyperplasia? – Not so Fast!

By LynetteSh on May 7, 2017 in Menopause

I am grateful to Dr. Roger Reichert for sharing this important information with us. My mother had a hysterectomy in her 30’s for endometrial hyperplasia. Like my mother, I had heavy bleeding and endometrial thickening – two gynecologists told me I needed a hysterectomy as well and dismissed my wonderings if this could be a normal variant. My third gynecologist was more enlightened and ultimately (after a year) I had an endometrial biopsy that was normal. Had it been abnormal, I would have asked for a second opinion. I am now post menopausal and I have my uterus still. Be bold and proactive in your health care decision making. Read his guest post below.

This gynecological issue is misdiagnosed over 50 percent of the time by Roger Reichert, MD, PhD

As a consultant in gynecologic pathology, I receive requests for second opinions from patients who have been diagnosed with endometrial hyperplasia. My opinion is based upon correlating the relevant clinical history with a review of the patient’s pathology slides and report. In my experience, there is a difference of opinion that leads to a change in treatment in about half of the cases. 75 percent of cases with changed diagnoses are downgraded to a less serious condition or normal variant, and the remaining 25 percent of those cases are upgraded to a more serious condition.

Pathologists are particularly likely to overdiagnose endometrial hyperplasia on the low end of the spectrum, which is referred to as simple hyperplasia without atypia. Many cases with this initial diagnosis are reinterpreted by experts as either proliferative or disordered proliferative endometrium, neither of which needs to be treated nor followed. In a 2008 study, this was the situation in 57 percent of cases (documented in the authors’ Table 1). The problem of frequent overdiagnosis is compounded when gynecologists recommend hysterectomy for patients diagnosed with simple hyperplasia without atypia rather than the more standard options of observation with risk factor reduction or hormonal therapy. These gynecologists see the word “hyperplasia” in the diagnosis line of the pathology report, and their knee-jerk reaction is hysterectomy, despite the absence of atypia. This toxic combination of overdiagnosis by the pathologist and overtreatment by the gynecologist results in many patients undergoing needless hysterectomy, whereas other patients who have been overdiagnosed are subjected to unnecessary hormonal therapy and follow-up biopsies.

The poor reproducibility of the diagnosis of endometrial hyperplasia has also been shown in a 2006 Gynecologic Oncology Group study of community-diagnosed atypical endometrial hyperplasia. In this study, an expert panel of gynecologic pathologists agreed with the diagnosis of atypical hyperplasia in only about 40 percent of cases, with downgrades to cycling endometrium or non-atypical hyperplasia and upgrades to adenocarcinoma each approaching 30 percent of cases.

The primary reason for the high rate of diagnostic discordance in this particular area of gynecologic pathology is that the diagnosis of endometrial hyperplasia is often difficult and subjective. Just like workers in any other field, pathologists have different areas of expertise and varying degrees of experience and competence. Data has shown that reinterpretation of endometrial samples by seasoned pathologists with subspecialty expertise in gynecologic pathology often results in clinically significant changes in diagnosis. Before accepting the treatment recommendation of their gynecologist, patients diagnosed with endometrial hyperplasia should strongly consider the potential benefits of submitting their pathology slides for an expert second opinion.

Roger Reichert is a pathologist and the author of Diagnostic Gynecologic and Obstetric Pathology. He can be reached at Reichert Pathology. (This article was previously published on kevinmd.com)

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