Is your home office menopause-friendly? Or is it making your menopause worse?
As a pharmacist and Certified Menopause Practitioner, I educate employees, managers, health and wellness specialists, and HR professionals about how menopause affects women in the workplace and how organizations can (and should) include menopause education and support as part of their holistic approach to employee health and wellness. Women who feel supported by their employers cope better with menopause.
Sometimes work conditions and organisational factors—e.g. stress, crowding, poorly-ventilated places, lack of access to appropriate toilet facilities, and formal meetings—can contribute to a worsening of menopause symptoms at work.
If you’re now working from home (WFH), it’s the right time to ask is your home office menopause-friendly?
It can be hard if you’re sharing the space with your family and don’t have your own home office.
Here are seven tips to consider when you’re creating a menopause-friendly home office:
1. Temperature and humidity
If you can’t control the temperature without the rest of the family complaining, try working near a window that you can open or close as needed. Or you can buy an inexpensive USB desk fan.
Dress in layers and remove or add them as needed. If you have severe hot flashes, freeze a wet face cloth overnight and put it on your neck while you work.
My friend Rebeka Ly, co-founder of Addo Living, offered me a roll-on essential oils by doTERRA, called Clary Calm, that was very effective at relieving hot flashes.
Is your home very dry? Invest in a portable humidifier and keep the humidity above 40%, if possible.
2. Ergonomics
Aches and pains during menopause are a common complaint. If your body is hurting since you started WFH could it be due to your home set up? The ergonomics at home are probably less ideal than in the office.
Ensure your chair is comfortable and you sit upright.
If you can afford a sit-stand-up desk then invest in it. It’s amazing and versatile. Learn more about the desk here including how to set up your chair, computer, or laptop properly while sitting or standing at your desk.
I like the kneeling chair because it takes the weight off my hips and improves my posture by making slouching impossible. You must use your abs and back muscles to sit upright and that improves core strength and posture. It may take a few days to get used to it.
Stretch often. We are bent over our computers for too many hours a day and it’s detrimental to our health. Set up a timer to move around and do a couple of these stretches to combat the tightness that leads to back, neck, and shoulder pain.
3. Breaks and lunch time
Don’t skip breakfast – your brain needs energy to work.
Don’t drink caffeine past 3 PM because it may linger in your system for up to eight hours and disrupt your sleep.
Avoid sugar. Many women report more hot flashes with higher consumption of sugar and simple carbs (white pasta, rice, and pastries). Sweeten your hot drinks with honey.
Plan and make healthy and hydrating snacks. During your coffee break chop and eat fruit, carrots, peppers, and other colourful and nutritious vegetables that also boost your immune system and help you fight infections. Leave them in the fridge for those munching attacks you’ll get during the day- you can eat as many healthy snacks as you want!
Make chickpea humus to add protein to the veggies to keep you satiated longer. Have a light lunch, like soup and some whole grain bread to avoid the afternoon crash.
Water is very important for your brain, your skin, and it helps prevent coronavirus infection. It may be easier to drink 8 glasses of water (1.5 L) a day if you remind yourself – fill a bottle with (cold) water and put it on your desk, ensure you finish it before your shift is over. Need another reminder? Set your phone alert for every hour (8 hours shift = 8 glasses of water!). If your brain gets tired and your thoughts aren’t as clear drink a glass of water or go for a walk.
Note: stop drinking liquids three hours before bedtime to avoid going to the bathroom during the night.
Napping is very good for you if you keep it to 15-20 min, before 3 PM you avoid disrupting with your night sleep.
Can you work the hours you want? Maybe taking a longer break in the afternoon and working in the evening will increase your overall well-being and productivity.
Note: wine is probably your worse enemy for sleep. Don’t believe me? Abstain from alcohol for a week and see how your sleep improves and you feel better rested and alert during the day.
4. Commute-less. Move more.
When WFH you save commuting time and your schedule may be more flexible. Move. Sitting is the new smoking.
Walk before you start working and at lunch, while keeping the recommended physical distancing during the pandemic. Benefits of movement include: burning calories, better posture, increased blood circulation to the brain which improves cognition, and release of endorphins – the happy hormones.
5. Meetings
Choose to join teleconference calls with no video so if you have a hot flash during your call you won’t feel so self-conscious.
6. Stress
Work can have a negative effect on your menopause symptoms.
Stress and anxiety can increase the number and intensity of hot flashes. Incorporate some calming breathing exercises into your work schedule.
Difficulty concentrating and remembering things (so-called “brain fog”) are very common during the years leading up to menopause (perimenopause). Brain fog tends to lessen a couple of years after menopause (the last menstrual period).
Hot flashes, brain fog and lack of sleep can have a negative effect on your productivity and capacity to work.
Do you suspect your work is making your menopause symptoms worse?
If yes, write down all that you believe could help decrease your work stress and decrease your menopause symptoms. For example:
- having my own work space at home
- a better chair
- better lighting
- napping
- moving more and sitting less
- working fewer hours per day
- working fewer days per week
- sharing work with colleagues
- more sleep
- a flexible schedule
- eating healthy and regularly
- drinking enough water
- mindfulness, relaxing, calming moments.
7. Can you improve any of these on your own?
Which changes need your manager’s collaboration? You should ask for an adjustment that will improve your working conditions and your menopause symptoms.
Don’t assume your employer isn’t interested in helping you.
There are plenty of reasons why employers should be aware of menopause and provide support:
- women 40+ make up a large portion of the Canadian work force
- it’s the law. Canada’s Employment Equality act says “…employment equity means more than treating persons in the same way but also requires special measures and the accommodation of differences”
- employees and employers benefit
- it’s the right thing to do
So, is your home office menopause-friendly? It should be, and now you know what to do.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Menopause symptoms: the most effective treatments
/in Hormone therapy/by Teresa Isabel DiasIf you are bothered by menopause symptoms, what are you doing about it?
There are so many therapies for menopause symptoms that you can try.
I’m not pushing you to take drugs. Despite being a pharmacist, or rather because of it, I don’t like drugs. Every drug is good for something but also has potential adverse effects.
However, when we need medications we should take them after assessing benefits vs. risk. For example, when you need antibiotics—to treat an infection that could otherwise kill you or damage your organs—you have to take them. Antibiotics have potential adverse effects—like killing the good bacteria in your gut and causing diarrhea—but you still take them because the benefits outweigh the risks.
You and your knowledgeable healthcare provider made an educated decision based on good evidence and science-based information.
That’s how you should approach the treatment of your menopause symptoms. You shouldn’t make a decision about your care without having the right information, or worse, when misinformed.
How do you do that?
By getting informed and educated about menopause, its symptoms, and its therapies.
A knowledgeable menopause expert and pharmacist like me can provide the science-based information to help you make well-informed treatment choices.
That means you shouldn’t take medications (including non-prescription, over-the-counter supplements and herbals, for example) without knowing why, how they are going to benefit you, and what the possible adverse effects are.
Because we are all unique, you should find out if the medications are appropriate for you given your existing medical conditions (diabetes, high blood pressure, stomach ulcer, migraines, etc.), medical history, and other drugs you may be taking.
You should not make a decision about how to treat your menopause challenges based on fear, lack of information, or misinformation.
The best example is hormone therapy (HT), formerly known as hormone replacement therapy (HRT) and in Europe as menopause hormone therapy (MHT).
There’s a lot of misinformation out there. For sure you heard, read, or were even told by your not-up-to-date-with-the-latest-menopause-guidelines doctor that HT isn’t good for you. (Right! He’s not the one whose life has been turned upside down by menopause is he?)
If you are bothered by menopause symptoms then you may benefit from HT with very little risk, just as millions of other healthy women do. HT is still considered the most effective treatment for moderate to severe menopause symptoms and appropriate for most healthy women under 60.
Get the facts on hormone therapy: Don’t let your hormones rule your life. Thrive. Be the boss.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Join the 4 percent! There’s help for vaginal dryness
/in Sexual Health, Hormone therapy/by Teresa Isabel DiasJoin the 4 percent! There’s help for vaginal dryness.
During my recent webinar on vaginal and urinary health, I encouraged women who avoid sex because vaginal dryness makes it uncomfortable and painful to share this fact with their partners.
I asked them to put themselves in their partner’s shoes: “How would you feel if your partner doesn’t want intimacy and sex anymore? What would you think? That your partner is no longer attracted by you? Doesn’t love you anymore? Has a lover? That you don’t turn him/her on? You’re no longer sexy?”…
The next day I received an email from a woman who attended the webinar, thanking me for suggesting she explain to her partner why she’s been avoiding sex. She said that after the webinar “I shared with him about my discomfort and dryness issues and told him that I do love him and that I am not having an affair. I think he was really relieved. Good advice”!
It may be difficult to start this conversation and to explain what you are experiencing, so here are some tips to “Talking with your partner”.
Vaginal dryness is more likely to happen when estrogen levels are low. This can happen due to natural menopause (including during perimenopause), and due to induced menopause such as surgery to remove the ovaries and certain cancer treatments that affect the ovaries. Vaginal dryness can also occur while breastfeeding, during periods of stress, when using certain medications for the treatment of fibroids or endometriosis, and when taking antidepressants and some cold and allergy medications.
You may notice lack of lubrication, decreased arousal, and difficulty achieving orgasm. Penetration may cause pain because the vaginal opening has become narrower, the lining of the vagina is thinner and less elastic, and the vulva and clitoris may even shrink without estrogen. This cluster of symptoms is called vulvovaginal atrophy (VVA).
Around 50% of women are bothered by these symptoms but only 4% receive treatment. Why do you think that happens?
Several reasons come to mind:
Vaginal discomfort affects a woman’s sexuality and self-esteem, upsets the relationship with her partner, and decreases intimacy, sexual desire, and quality of life.
It’s not only sexually-active women who are bothered by vaginal and vulvar changes due to decreased estrogen. Many women feel uncomfortable riding a bike, sitting for prolonged periods, or wearing tight clothes.
Don’t be one of the 96% of women who receive no help for their vaginal symptoms. Join the 4 percent!
There are many therapies to help VVA symptoms:
Regular sexual stimulation
This increases blood flow and lubrication. Remember, if you don’t use it, you lose it!
Over-the-counter products
Do not use products that have added flavours, a warming sensation, or are scented, because these can cause irritation. As with many things in life, but especially with products you use on your vulva and in your vagina, less is better.
Pelvic floor therapy
Sometimes the pain is caused by very tight pelvic muscles rather than by thin and dry vaginal tissues. A physiotherapist specializing in pelvic floor therapy (PT) may be very helpful. Even during COVID you can book a FREE Virtual Discovery Pelvic Health appointment.
Low-dose vaginal estrogen
Lubricants and moisturizers may not be helpful, or they may stop being helpful, because they add lubrication and moisture to the area but do not treat the thinning of the vaginal tissues which tends to worsen over time. The most effective treatment for VVA is local estrogen, which is available on prescription as a cream or a vaginal ovule.
If low-dose estrogen vaginal therapy is recommended for you, do not be put off by the warnings and precautions on the accompanying product insert. Due to their low dose, the systemic (affecting the whole body) absorption of the estrogen is very low, much less than if you were taking an oral pill, for example, and the adverse effects are less likely too. But, for many reasons, the information in these low-dose vaginal products doesn’t reflect that difference and instead lists the same warnings and precautions as for the oral products. It doesn’t make sense. I, and many other experts, believe these warnings do not reflect the best scientific knowledge. Many groups advocating for women’s health are trying to get the FDA and the manufacturers to change the information in these pamphlets.
Prasterone
This is a non-hormonal vaginal ovule therapy, and a new therapy in Canada.
Ospemifene
This is a a non-hormonal oral tablet expected to be available in Canada sometime in 2020.
Laser
This treatment is done in the doctor’s office and is fairly expensive.
Which therapy should you choose?
Usually, unless VVA is severe, lubricants and moisturizers should be used first.
If these products do not help—or they stop helping—then your next therapy options should be based on the severity of symptoms, contraindications for therapy, medical conditions, medical history, and your personal preferences. A ten-minute physician’s visit usually isn’t enough to go over everything that needs to be addressed.
Women’s self-esteem, quality of life, and relationships suffer when vaginal dryness and painful sex aren’t addressed. Stop suffering alone and in silence. Join the 4 percent! There’s help. I can help you!
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Is your home office menopause-friendly?
/in Menopause and work, Cognition, Diet, Exercise, Hot flashes, Menopause, Perimenopause, Sleep/by Teresa Isabel DiasIs your home office menopause-friendly? Or is it making your menopause worse?
As a pharmacist and Certified Menopause Practitioner, I educate employees, managers, health and wellness specialists, and HR professionals about how menopause affects women in the workplace and how organizations can (and should) include menopause education and support as part of their holistic approach to employee health and wellness. Women who feel supported by their employers cope better with menopause.
Sometimes work conditions and organisational factors—e.g. stress, crowding, poorly-ventilated places, lack of access to appropriate toilet facilities, and formal meetings—can contribute to a worsening of menopause symptoms at work.
If you’re now working from home (WFH), it’s the right time to ask is your home office menopause-friendly?
It can be hard if you’re sharing the space with your family and don’t have your own home office.
Here are seven tips to consider when you’re creating a menopause-friendly home office:
1. Temperature and humidity
If you can’t control the temperature without the rest of the family complaining, try working near a window that you can open or close as needed. Or you can buy an inexpensive USB desk fan.
Dress in layers and remove or add them as needed. If you have severe hot flashes, freeze a wet face cloth overnight and put it on your neck while you work.
My friend Rebeka Ly, co-founder of Addo Living, offered me a roll-on essential oils by doTERRA, called Clary Calm, that was very effective at relieving hot flashes.
Is your home very dry? Invest in a portable humidifier and keep the humidity above 40%, if possible.
2. Ergonomics
Aches and pains during menopause are a common complaint. If your body is hurting since you started WFH could it be due to your home set up? The ergonomics at home are probably less ideal than in the office.
Ensure your chair is comfortable and you sit upright.
If you can afford a sit-stand-up desk then invest in it. It’s amazing and versatile. Learn more about the desk here including how to set up your chair, computer, or laptop properly while sitting or standing at your desk.
I like the kneeling chair because it takes the weight off my hips and improves my posture by making slouching impossible. You must use your abs and back muscles to sit upright and that improves core strength and posture. It may take a few days to get used to it.
Stretch often. We are bent over our computers for too many hours a day and it’s detrimental to our health. Set up a timer to move around and do a couple of these stretches to combat the tightness that leads to back, neck, and shoulder pain.
3. Breaks and lunch time
Don’t skip breakfast – your brain needs energy to work.
Don’t drink caffeine past 3 PM because it may linger in your system for up to eight hours and disrupt your sleep.
Avoid sugar. Many women report more hot flashes with higher consumption of sugar and simple carbs (white pasta, rice, and pastries). Sweeten your hot drinks with honey.
Plan and make healthy and hydrating snacks. During your coffee break chop and eat fruit, carrots, peppers, and other colourful and nutritious vegetables that also boost your immune system and help you fight infections. Leave them in the fridge for those munching attacks you’ll get during the day- you can eat as many healthy snacks as you want!
Make chickpea humus to add protein to the veggies to keep you satiated longer. Have a light lunch, like soup and some whole grain bread to avoid the afternoon crash.
Water is very important for your brain, your skin, and it helps prevent coronavirus infection. It may be easier to drink 8 glasses of water (1.5 L) a day if you remind yourself – fill a bottle with (cold) water and put it on your desk, ensure you finish it before your shift is over. Need another reminder? Set your phone alert for every hour (8 hours shift = 8 glasses of water!). If your brain gets tired and your thoughts aren’t as clear drink a glass of water or go for a walk.
Note: stop drinking liquids three hours before bedtime to avoid going to the bathroom during the night.
Napping is very good for you if you keep it to 15-20 min, before 3 PM you avoid disrupting with your night sleep.
Can you work the hours you want? Maybe taking a longer break in the afternoon and working in the evening will increase your overall well-being and productivity.
Note: wine is probably your worse enemy for sleep. Don’t believe me? Abstain from alcohol for a week and see how your sleep improves and you feel better rested and alert during the day.
4. Commute-less. Move more.
When WFH you save commuting time and your schedule may be more flexible. Move. Sitting is the new smoking.
Walk before you start working and at lunch, while keeping the recommended physical distancing during the pandemic. Benefits of movement include: burning calories, better posture, increased blood circulation to the brain which improves cognition, and release of endorphins – the happy hormones.
5. Meetings
Choose to join teleconference calls with no video so if you have a hot flash during your call you won’t feel so self-conscious.
6. Stress
Work can have a negative effect on your menopause symptoms.
Stress and anxiety can increase the number and intensity of hot flashes. Incorporate some calming breathing exercises into your work schedule.
Difficulty concentrating and remembering things (so-called “brain fog”) are very common during the years leading up to menopause (perimenopause). Brain fog tends to lessen a couple of years after menopause (the last menstrual period).
Hot flashes, brain fog and lack of sleep can have a negative effect on your productivity and capacity to work.
Do you suspect your work is making your menopause symptoms worse?
If yes, write down all that you believe could help decrease your work stress and decrease your menopause symptoms. For example:
7. Can you improve any of these on your own?
Which changes need your manager’s collaboration? You should ask for an adjustment that will improve your working conditions and your menopause symptoms.
Don’t assume your employer isn’t interested in helping you.
There are plenty of reasons why employers should be aware of menopause and provide support:
So, is your home office menopause-friendly? It should be, and now you know what to do.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Brain fog in menopause
/in Cognition, Menopause and work, Mental health/by Teresa Isabel DiasI didn’t have a very productive week because I couldn’t focus on a single task and went from this to that. I didn’t accomplish much in my business or in my personal life. A week like this reminded me of my perimenopause when it was so hard to concentrate on a task and I would just dabble in so many things all day long, not seeming to accomplish much.
Lack of concentration and difficulty remembering things and words are sometimes colloquially called “brain fog” and commonly reported by women experiencing the hormonal changes of midlife. It’s the “whatyoumaycallit” phase of life! During a bus ride the woman sitting next to me actually told me that she couldn’t remember the name of the liquid inside her Tim Horton’s cup!
Cognitive menopause symptoms take many women by surprise because, unfortunately, most women aren’t aware or prepared for the challenges of the menopause transition, including brain fog. Some women erroneously think it’s dementia or Alzheimer’s disease, which can be a frightening prospect.
I know a woman in the UK who thought for years she had something wrong with her brain despite doctors not being able to diagnose her with anything. It turned out she had extreme brain fog during perimenopause (the years leading up to menopause) and she ended up quitting her job before she couldn’t get proper support. That shouldn’t happen to any women. We need to raise awareness and provide education about menopause!
Brain fog is common, not pleasant, and sometimes rather embarrassing, but it’s usually temporary. Most women get their brains back a few years after menopause (just to remind you, menopause is determined when a woman hasn’t had a period for 12 consecutive months). I did, a bit, anyway!
When we can’t concentrate everything is harder to do.
I was studying for my Menopause Practitioner Certification and I would finish reading one paragraph and have no idea of what I had just read. I had to read the same paragraph over and over…. My mind was going all over the place and it was very hard to concentrate — brain fog! It’s much better now that I am in postmenopause. I did pass the exam the first time but it took some planning and techniques to study efficiently.
Seven tips that may help you get things done when your brain is foggy, when it’s hard to concentrate, and when memory sabotages your best intentions:
1.Organize
As Marie Kondo says in her book The Life-Changing Magic of Tidying Up: The Japanese Art of Reorganizing and Decluttering, get rid of clutter in your house, in your office, and on your desk so your brain can be calm. This may be a good time for it when you’re following the recommendations to stay home to slow the spread of the virus. Take this opportunity and declutter your environment.
2.Make lists
You may have been one of those people who could remember everything but can’t anymore, and that’s hard to accept. However, if you do accept it as a temporary change and adapt, you’ll be less frustrated and less forgetful! Make lists – memory aids. I make lists for everything that can be listed and then I forget where my lists are!
Now I have a notebook where I write my lists (and more – see next tip). On the top of the page I describe what’s on the page: To Do list, Weekly Chores, People To Call, Groceries, and so on to make it easy to find the lists.
3.Take notes
My memory is so unreliable that during meetings or phone calls I takes notes of the important things discussed. That way I can pay full attention during the meeting instead of trying to memorize everything that’s being said. Later I read my notes and relax – I know that all the important stuff is there. If you think it’s odd to take notes in a meeting or need to explain, tell people (and yourself) that you do it to ensure you don’t miss any important detail – it makes you look very responsible and professional, I think.
4.Don’t multitask
Multitasking used to be highly prized until the brain specialists discovered that it is the most toxic thing you can do for your brain.
We all know but ignore the fact that we can only do one thing well at a time. If we try to do more than one then we don’t do any of them as well as we could.
What happens when you are in the middle of something, start something else, and then return to the same task? Your brain needs to catch up, remember where it was before the distraction, and that takes times, it slows you down. It wastes your time. You are more efficient and faster if you do one thing at a time. Your concentration is lost when you move between tasks. Research shows that task-switching actually burns more calories and fatigues your brain. For just one week, try focusing on one task at a time, and see what effect it has on your ability to concentrate and on your productivity. It’s hard not to multitask but it’s worth stopping.
5.Disconnect
Before the pandemic I used to work with my phone silenced and 2 metres away from me. If someone called I could hear the vibration but my notifications were off. Paying attention to your phone while you’re trying to do some real task is like multitasking. And really, do you have to answer every email, chat, and message right away? Most likely you don’t, so get to it later, finish what you’re doing first. It’s more productive and less tiring.
6.Feed, water, and exercise your brain
Dr Lisa Mosconi, a Neuroscientist & Neuro-Nutritionist, wrote a book called Brain Food. I’ve picked it to be the WHIM (Women’s Health In Midlife) Network book for our September Book Club meeting. It’s about foods that are good for our brain and the importance of drinking a LOT of water. She says that by the time we feel thirsty our brain is parched. Remember to drink a glass of water every hour to keep your brain hydrated and productive.
Note: You can pre-order copies of her newest book, The XX Brain, on her website.
Being sedentary and spending a lot of time sitting negatively affects your mental faculties. Your brain needs exercise to increase circulation and oxygenation. Your brain can’t function without oxygen and sugar. Get up and move around the office, the house, or outside every few hours. It’s good for your body and your brain. Add 30–45 minutes of brisk walking, three times a week, to your routine to help fend off the mental wear and tear.
7.Challenge your brain
Seeking new experiences, learning new skills, new languages, music, etc. is good for the brain. Without brain stimulation and deep concentration the connections between neurons (brain cells) shrink or disappear, causing brain fog. It’s a case of “use it or lose it”. Don’t allow your brain to get comfortable for too long, challenge it.
Fight brain dullness with stimulating activities rather than TV and media feeds. “Neglect of intense learning leads plasticity systems to waste away,” says Norman Doidge in his book, The Brain That Changes Itself. This is the second book title I’ve recommended in this newsletter! Hint hint!
Read while you physically distance yourself from others during the pandemic.
Remember to isolate yourself physically but not socially! Connect virtually!
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Are your Menopause Symptoms Normal? Me Time Midlife Podcast
/in Sleep, Diet, Exercise/by Teresa Isabel DiasI’ve was recently the guest expert on the Me Time Midlife Podcast, “Are your Menopause Symptoms Normal?”.
Here’s an overview and a link to the full podcast.
I started looking into the cause of my mood swings when I was in my 40s because my older son asked me to do something about them. Even though I’m a healthcare professional (a pharmacist), I wasn’t aware of many of the possible symptoms of perimenopause.
I believe most women aren’t either. I decided to learn more about this natural but sometimes challenging phase of a woman’s life. I became a menopause practitioner (NCMP), certified by the North American Menopause Society (NAMS) and I founded MenopausED to help women navigate the change.
In the Me Time Midlife Podcast, episode #127, “Are your Menopause Symptoms Normal?”, I talk about:
The stages of menopause:
perimenopause, menopause, and postmenopause
Different physical, cognitive, and emotional symptoms.
80% of women experience during the menopause stages – like hot flashes, weight gain, shape change, aches and pains, headaches, painful breasts, fatigue, vaginal dryness, sexual dysfunction, urinary incontinence, recurrent urinary tract infections, memory and concentration difficulties, irritability, tearfulness, sleep issues, panic attacks, lack of control, low self-esteem, tension, worry, anxiety, and others.
What you can do to alleviate symptoms and challenges?
Start by implementing the four fundamentals of a healthy life (healthy food, physical activity, sleep, and be aware of your thoughts). Become aware of what your body is going through, get educated about the menopause transition, and reach out if you need support. There’s help. I can help you! Women who feel supported during the menopause transition experience fewer challenges.
Connect with other women going through similar experiences.
You are not alone, you are not the only one feeling this way. There are other women out there sharing their journeys and their experiences.
Take stock of the life-affirming changes you’re going through in midlife and aim for an amazingly rich and fulfilling third stage.
Listen to the Me Time Midlife Podcast, episode #127, “Are your Menopause Symptoms Normal?” with me, Guest Expert Teresa Isabel Dias, here.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Four fundamentals of good health to boost your immune system
/in Diet, Exercise, Mental health/by Teresa Isabel DiasEspecially right now we need to maintain a healthy immune system to reduce our chances of getting sick with the corona virus. There are many unsubstantiated claims flying around, some made by people seeking only a quick profit. But here are four fundamentals of good health to boost your immune system.
I’ve always believed, and experts agree, that a healthy lifestyle that incorporates the four fundamentals for good health is good for the immune system:
Let’s look in more detail at the four fundamentals of good health to boost your immune system:
1. Healthy diet
There is little evidence that supplements boost the immune system. Experts say that the best you can do is to eat well, meaning lots of colourful vegetables and fruits, which contain lots of vitamins and minerals, and drink lots of water.
Vitamin C boosts the immune system but you should get it mainly from dietary sources—which means the food you eat, not from pills. Eat lots of food rich in vitamin C like citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli, and spinach.
There must be some synergy in all the components of an orange or red pepper that are better for us than laboratory-synthesized ascorbic acid sold as a vitamin C supplement.
Read more about a healthy diet that is also good for your brain in this article by Dr. Lisa Mosconi.
Eating healthy foods will also help you to avoid weight gain as we hunker down to slow the spread of COVID-19. I’m a big fan of the Mediterranean-style diet.
2. Physical activity
Exercise not only boosts your immune system but also improves your brain function and your emotional health.
We are being told to stay home to slow the spread of COVID-19, but don’t hold on to that as an excuse to not move. There are many ways you can still move or exercise.
Walk around your home or backyard, dance, do jumping jacks with your kids, or go up and down stairs. Take advantage of the many free exercise and yoga classes available online. I discovered this CBC offer and I do it every other day.
If it’s allowed, go outside. Fresh air and being in nature are also good for you. Call a friend and enjoy the company (but maintain your physical distance!).
3. Sleep
It’s no surprise that all today’s uncertainties—health, family, job, personal finances, a constant barrage of bad news from all around the globe, etc.—can disrupt your ability to sleep.
But proper sleep is essential for good health and a strong immune system. Now it’s more important than ever.
While we sleep our brain gets rid of toxins that we accumulated during our waking hours and it rejuvenates itself. Neurons (brain cells) grow and are repaired while we sleep; that’s also when we create and organize memories. Sleep also helps with decision-making, hence the saying “Sleep on it”! And we all have many important decisions to make these days regarding work, business, finances, health, family, friendships, etc. With proper sleep you’ll make better decisions with less stress.
Many women in perimenopause and menopause report difficulty sleeping. But before you head for the medicine cabinet ensure that you have good “sleep hygiene”, which is a variety of habits and practices that help in getting a good sleep. Learn more at the National Sleep Foundation.
4. Be aware of your thoughts
To calm yourself down, you must become aware of what’s going on in your mind, of your thoughts, and you should recognize that catastrophizing is useless. Your thoughts are not reality. The more you think the more you suffer.
As Eckart Tolle says “You can stop your thoughts by recognizing the futility and distractive nature of that type of thinking and begin to see that a lot of unhappiness are produced by the narratives of your mind”.
Tolle recommends that you re-direct your attention away from your thoughts to the energy of your body and breath; that will calm the activity of your mind.
Learn more at his website.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Did you know that anxiety can trigger hot flashes?
/in Hot flashes, Exercise, Menopause/by Teresa Isabel DiasI’m writing to you today because your menopause symptoms don’t go away just because we’re living in a pandemic. On the contrary!
Did you know that anxiety can trigger hot flashes?
Emotions such as anxiety or anxious feelings are known to trigger, bring on, hot flashes and night sweats (hot flashes that happen at night are called night sweats and combined these two are called vasomotor symptoms).
But before I get deeper into that, a few words on the pandemic:
I hope you have been physically distancing and socially connecting because that’s the right thing to do. We are all in this together and we need to keep each other healthy.
What you do today will affect me and what I’ll do tomorrow will affect you so it’s a good time not to be selfish, to think communally, and to do the best for all – which right now seems to be staying away from other people. Period.
I was already working from home and I don’t have children around (I still worry about my kids, especially my eldest who’s living with a physician and therefore is at higher risk of getting COVID-19) so my working routine hasn’t changed much. But I haven’t been able to focus on my work very well because I’m a healthcare professional and I need to keep abreast of the news that seems to be changing all the time.
So back to my topic for the day: how anxiety can trigger hot flashes.
In these uncertain, extraordinary, and downright scary times that may be affecting how you work, how you make money, how you educate your children, and how you pay your bills, it may be hard not to feel anxious. It’s ok to feel some anxiety, that’s human and expected at this time, but if anxiety interferes with the way you live, it’s gone too far.
If you can control or avoid anxious feelings you may improve your hot flashes and night sweats and also your mental health.
How to keep anxiety under control?
Remember that your thoughts aren’t reality.
Especially at 2 AM! During the night, when you can’t sleep, your mind wanders and imagines the worst-case scenarios. It’s all in your head. Really! Stop thinking. Start focusing on your breath, be in the moment.
Your bed is safe and you don’t help anyone by worrying about everything in the middle of the night. A good night’s sleep will help you face another day in better shape and disposition. Pay attention to when your thoughts are making you anxious and bring them back to the present.
Focus on here and now, on what you’re doing, instead of what you’re thinking. This may also decrease the number of night sweats you experience during the night, since anxiety can trigger hot flashes.
Reduce your news intake.
If you’re like me and follow the news about the pandemic, please do so in healthy amounts. If you notice that the news you’re watching or reading triggers anxiety or a hot flash, just pause and focus on the rising and falling of your breath for ten seconds.
Conscious breathing activates the parasympathetic nervous system, which is responsible for lowering the stress hormone cortisol and as well as inflammation levels. That’s good for your hot flashes and for your health in general.
Even better than consuming news all day long, set aside some time during the day, preferably away from bedtime, to get your coronavirus news and updates.If you worry then try journaling, writing your worries down. If you feel powerless, focus on what you can do to help the situation, such as staying away from other people, donating to the Food Bank, buying groceries for a neighbour, calling a friend, and so on.
Make a list of things you are grateful for
If you think hard and long there are still many! Whenever you catch yourself having a fearful thought (before you trigger a hot flash!) think of something on your list.
Whenever you wash your hands
OFTEN, and for 20 seconds each time, sing a song. Sing out loud—maybe others will join in. Sing a vibrant, happy song that takes you back to wonderful memories. And smile! Better times will come. We are making history…
Be compassionate with yourself and others
You’re going to have ups and downs. When you’re up, try to bring others up with you. When you’re down, ask others for help. You’re not perfect and you’re not bad. You’re human. And remember, so are those around you.
Before getting into bed
stretch, slow down, meditate, don’t look at screens, focus on your breath, and allow yourself a relaxed bedtime routine.
Exercise and get outside
While still allowed and keep two metres away from anyone else, of course. More than ever it is important to stay active. Exercise—like sleep, food, and water—are essential for your physical and mental health. Just Do It. True, exercise can be a hot flash trigger (more triggers at the bottom of this newsletter) but regular exercise has been shown to reduce the number of hot flashes. Every time I stopped exercising every other day I would get more hot flashes. I keep a regular fitness schedule, but now that swimming pools and my (building) gym are closed I’ve been walking daily and doing these. If yoga (probably not the hot type!) is your thing, or if you want to try it, check this out.
Other hot flash triggers:
This coming week, write down the things that trigger your hot flashes and try to avoid them as much as possible.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Let’s get together virtually, don’t be socially isolated
/in Mental health/by Teresa Isabel DiasLet’s get together virtually!
I left for Algonquin Park on Tuesday morning and came back to Toronto on Thursday afternoon to a different world! The World Health Organization (WHO) had declared a pandemic, and pandemonium had ensued – the grocery store shelves were empty and people were hoarding food and toilet paper. WOW!
My doctor cancelled my annual physical because it wasn’t considered a health emergency, and she added that schools were going to close for three weeks! WOW!
That’s how fast things had changed in just a bit over two days. WOW!
Much more changed the following day – libraries, museums, art galleries, and my beloved community centre swimming pool closed, and on and on… WOW!
Authorities are recommending “social distancing”, and recommending against non-essential travel. Events that I was to speak or volunteer at were cancelled. WOW!
Because the virus is passed from person to person by droplets (coughing, spitting, sneezing directly on someone), “social distancing” is essential to avoid getting someone‘s droplets on us.
The most important thing right now is to slow the spread of the disease, to flatten the curve, as the experts say. Fewer infections should reduce the chances of our health system being overwhelmed. If in the next three weeks only 100 people get infected instead of 1000, there’s a better chance that our hospitals can provide the necessary care and resources for those who need them, instead of having to choose who’s going to get help and who won’t because the resources, staff, and equipment are limited.
The virus can survive for up to three days on some surfaces, so if you bring it home on your hands you can deposit it—on a doorknob, light switch, or remote control, for example—where it lies in wait to infect you later in your own home! That’s why you should wash your hands as soon as you come home, and regularly even when at home, not touch your face even at home, and wipe down frequently-touched surfaces with soapy water.
My son told me last week that the rest of the world has finally caught to me – I’m a “germophobe”. I don’t touch handrails and other surfaces that other people touch, I open doors with my elbows and close them with my feet, and I wash my hands very often.
For example, this is my routine when I come home:
You get the idea.
Yes, my hands are very dry, but it is a cheap price to pay to avoid getting sick with a virus, corona or otherwise. I keep a hand cream moisturizer on my kitchen counter to apply after each hand washing.
I understand the need for social distancing, it is vital right now to slow the spread of the disease. I’m a pharmacist and I lived and worked through the 2003 SARS scare. But it still feels frightening, uncertain, alarming, dreadful, strange, and isolating.
And here are a few more tips:
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
Wash your hands, wipe your phone, clean your glasses
/in Uncategorized/by Teresa Isabel DiasTo avoid being infected with the Coronavirus, COVID-19, or any other viruses (remember it is still flu season in the northern hemisphere) you should wash your hands and avoid touching your face. That’s to avoid transmission from out to in. In other words, we go out of our houses and are exposed to all sorts of pathogens which we pick up on our hands and if we touch any holes in our faces (mouth, nose, eyes,) those microbes get into our bodies and we may get sick.
The best prevention is to avoid letting these pathogens into our system.
Wash your hands, often and properly. It is a good measure and you should do it as soon as you get indoors, work, home… The best way is to wash your hands with warm running water and soap.
I heard a doctor explaining proper hand washing as the way you wash your hands after you handled a jalapeño pepper and you’re about to put on your contact lenses. That well washed, including the base of the fingers, between the fingers, and under the nails.
But we should also remember to clean the personal objects that we use and touch with our dirty hands, the ones that we often forget to include in this cleaning ritual. I’m referring to our phones (yeah, when was the last time you wiped your phone clean?), and also our earphones, reusable coffee/tea mug, our water bottle, wallet, and our reading glasses/case.
You should wash what you can (water bottle, reusable mug) with hot water and soap but that wouldn’t be very healthy for your electronics and glasses.
One way to clean these is to use a microfibre, soft, lint-free, non-abrasive cloth—these usually come in your glasses case—wetted with warm soapy water and rung out to remove excess water. Unplug all cables and turn your phone off before wiping it and avoid getting any moisture in any openings.
You can clean your reading glasses case this way as well, and you can rinse your glasses under warm water and dry them with a dry microfibre non-scratch cloth.
Don’t use cleaning products, alcohol, hydrogen peroxide, paper towel, disinfectant cloths, or compressed air because these may damage the phone’s special coating.
You can get more information from Health Canada or the U.S. Centers for Disease Control and Prevention.
In summary,
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.
How To Prevent Falls And Fractures On Snow And Ice
/in Exercise/by Teresa Isabel DiasIt’s the beginning of February and, as expected in the city where I live, and perhaps where you live too, there’s snow and ice on the ground. For your safety—especially in postmenopause—it’s important to know how to prevent falls and fractures on snow and ice.
In postmenopause when levels of estrogen are very low you are at higher risk of diseases related to lack of estrogen, like heart disease, osteoporosis, and dementia. Walking is very good for the heart, bones, and brain. However, walking in snowy and icy conditions poses many risks and may turn out to be bad for your bones (fracture) and your brain (concussion) if you happen to fall.
A new analysis shows that in Toronto, between 2006 and 2015, there were almost 30,000 emergency department visits and 2,800 hospitalizations from falls on snow. The median age of people who visited emergency departments was 51 years, and the median age of those who were hospitalized was 59 years. Forty-six per cent of emergency department visits were for falls considered urgent or potentially serious, with about 8% considered life-threatening. Injuries most often affected the knee and lower leg, head, and the elbow and forearm. I know a speech therapist who’s been helping a lady regain her speech ability for 1.5 years following a fall on the ice, and she didn’t hit her head on the ground, she just fell heavily on her behind!
Also, if you fall from a standing position and break a bone you will be diagnosed with osteoporosis. We want to avoid this diagnosis for as long as we can!
There are many factors that contribute to slipping, falling, and getting injured.
It is a Catch-22. You need, should, and want to walk year-round but it could be dangerous in snowy, icy conditions. What should you do?
Here are some recommendations for how to prevent falls and fractures on snow and ice:
The American Heart Association recommends that adults accumulate at least 150 minutes (2.5 hrs) of moderate to vigorous physical activity per week.
If, despite all these tips, you can’t walk during the winter, here are some other physical activities for you:
There are lots of physical activities you can choose from even in the northern winter.
Don’t isolate yourself at home and don’t not allow the winter blahs to set in. Get out and move in the safest way you can. If you can find company to join you, even better!
I wish you a happy, exercise-full, and safe winter!
P.S.
For information from Osteoporosis Canada on types of exercises for healthy bones, and to learn about strength training, balance, aerobic physical activity, and posture awareness, visit
https://osteoporosis.ca/bone-health-osteoporosis/exercises-for-healthy-bones/.
Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.
Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.
If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.