Category: perimenopause

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The best 2024 book about menopause, in my opinion

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Am I losing my mind?

Many women ask me this question when they feel “off”, not quite themselves. They know something has changed but can’t identify what, and their doctors often dismiss their concerns with “there’s nothing wrong with you”.  If this sounds familiar, the 2024 book The Menopause Brain by Dr. Lisa Mosconi is here to help you.

This book busts myths about menopause, bridging the gap between what’s happening to your body and the information and support you deserve

It’s important to be aware of what’s going on in your body and mind, physiologically speaking.

 

Dr. Mosconi explains the menopause transition in clear, relatable language, and offers actionable advice. This book is a valuable resource to share with your partner, family, friends, and even colleagues, so they can better understand your experience.

 

Highlights of The Menopause Brain by Dr. Lisa Mosconi:

 

Most importantly, this book convinces you that you are not crazy, Chapter 1 – You Are Not Crazy.

 

It closes the menopause education gap in easy-to-understand language, Chapter 3 – The Change Nobody Prepared You For.

 

If you have bothersome menopause symptoms, menopause hormone therapy (MHT) is covered in Chapter 9 – Estrogen Therapy For Menopause.

 

Menopause relief isn’t one-size-fits-all. If you have questions about hormone therapy being appropriate, effective for your symptoms, and safe based on your personal and familial health history, contact me for individualized counseling. Education and shared decision-making are imperative!

 

If MHT isn’t right for you, explore non-hormone therapies that have been shown to be effective in relieving moderate-to-severe symptoms (hot flashes, night sweats) in Chapter 10 – Other Hormonal And Non Hormonal Therapies.

 

Lifestyle, the pillars of good health and integrative health (integrative medicine uses an evidence-based approach to treat the whole person — your mind, body, and soul), is very important for good health during the menopause transition and beyond, and this critical topic is covered in Chapter 13 – Exercise, Chapter 14 – Diet And Nutrition, Chapter 15 – Supplements And Botanicals, and Chapter 16 – Stress Reduction and Sleep Hygiene.

 

As I always say, PAUSE-TIVITY in menopause is crucial for physical health (studies show that women who see menopause as a positive change will experience less bothersome symptoms than those who hold negative attitudes towards this transition) and emotional health (studies also show that women with positive attitudes towards menopause have a more positive body image and experience lower depressive symptoms).  This is discussed in Chapter 18 – The Power Of Positive Mindset.

 

This holiday season give The Menopause Brain book by Dr. Lisa Mosconi to yourself or someone you love. Spread awareness to friends, co-workers, or even your HR team and your CEO—because better education means better support for all.

 

Why It Matters

 

Menopause isn’t just a women’s issue—it affects everyone in your circle. Educating yourself and others fosters understanding and support during this transformative phase of life.

 

If this book has raised questions about your own menopause transition, let’s connect.

 

Menopause is inevitable but suffering is not.

 You deserve to understand what’s happening to your body and mind and to find relief.  I’m here for you every step of the way.

 

If you don’t want to miss any of my blogs sign-up to receive them in your Inbox every other week.

Tips for navigating menopause that have helped me

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I celebrated my birthday this week. I was born in 1962 and turned 62 this year. My birthday gift to you is some tips for navigating menopause that have helped me along the way.

 

Like you—probably, since you’re reading this—I experienced hot flashes and night sweats (vasomotor symptoms), fatigue, weight gain, very itchy skin, anger, irritability, extreme mood swings, headaches, and vaginal dryness and painful sex.

 

Since my risk of breast cancer was higher than average, I decided not to take Menopause Hormone Therapy (MHT) and opted instead for improving my symptoms through lifestyle modifications. By the way, if you’d like to know your risk for breast cancer and whether you are a good candidate for MHT or not, let’s talk.

 

Here are some tips for navigating menopause that have helped me along the way:

 

WHAT HELPED VASOMOTOR SYMPTOMS

 

Exercise – I joined a gym and participated in weight-bearing exercise classes. Quickly I noticed that if I dropped my exercises to less than three times a week my hot flashes and night sweats would worsen. Have you felt that too?

 

 I stopped adding sugar to my tea (now I use honey instead) and baking.

 

Cognitive Behaviour Therapy (CBT)  – I wish I had read this book years earlier – Managing Hot Flushes & Night Sweats. A Cognitive Behavioural Self-Help Guide To The Menopause by Prof Myra Hunter and psychologist Melanie Smith.

 

WHAT HELPED ME SLEEP BETTER:

 

This trifecta is very important:

The most helpful thing for a good night’s sleep is not to drink alcohol in the evening. Drinking alcohol before bed may help you fall asleep faster and make your sleep feel deeper at first. However, as the alcohol wears off later in the night, it disrupts sleep, leaving you tossing and turning and waking up feeling less rested. Have you tried this tip yet?

 

A bed time routine of gentle stretching and yoga, and slow breathing with the lights dimmed and calming music prepares my brain to shut off when I hit the pillow.

 

Falling asleep before 10:30 PM.

 

Writing about things that are worrying me hours before bedtime prevents me from thinking about them when I get to bed.

 

When I wake up during the night I NEVER look at the clock; instead I focus on my breath to go back to sleep quickly. I know that as soon as I think of something my brain wakes up and then it will take hours to fall back to sleep.

 

WHAT HELPED MY HEADACHES

 

It’s easy to get dehydrated. When I feel a headache coming on, I drink a whole glass of water. To prevent headaches and for brain health (dehydration also worsens brain fog), Dr. Lisa Mosconi recommends drinking two litres of water per day. But stop drinking liquids at least three hours before bed to avoid having to get up to use the washroom in the night.

 

WHAT HELPED MY BRAIN FOG

 

Taking brain-breaks helps me  – when I think I’m going crazy from too much work and stress, when it feels like my brain is “oozing out of my ears”. My brain-breaks consist of getting out of my chair, going to the balcony, stretching, breathing deeply and slowly, and moving around for five minutes.

 

No multitasking. I set my iPhone to Focus (instructions here) to disallow Notifications (except from important people). Without distractions and interruptions, I can concentrate on one task at a time and accomplish more, faster, and better.

 

Getting my priorities straight and saying no to commitments that aren’t helpful to my quality of life. Yes, I stopped being a pleaser and now focus on me first. Have you tried that? It feels wonderful. And it’s not selfish, it’s self worth!

 

Make lists—for everything. I try to be honest with myself and only write down what I can realistically achieve or accomplish. I force myself to remember that I can’t (and shouldn’t!) do everything. Accepting this truth has freed me from unnecessary effort and stress.

 

WHAT HELPED MY MOOD (irritability, anger, rage anxiety…)

 

I experienced this for two years before I found out that other women have similar experiences – when I’m driving, I feel calm and collected but I get very anxious sitting in the passenger seat, regardless of the driver. To prevent the anxious feelings and the driver from ‘kicking me out” 😊, I read or I sit in the back seat where my view of the road is obscured.

 

Anger and rage in perimenopause were very hard to manage because it may surface very quickly. Sharing what you’re going through with those you live with, love, and work with should help. (In postmenopause I felt a lot calmer and in control of myself.)

 

I counted to 10, 20, 30…

 

I removed myself physically from the room.

 

Walking, especially in nature, has a calming effect.

 

Yoga, meditation, and slow breathing in the morning (or when I needed to calm down) is helpful and healthy.

 

WHAT HELPED WITH VAGINAL DRYNESS/PAINFUL SEX

 

Uberlube  (vaginal lubricant) during sexual activity. Non-negotiable.

 

Estradiol vaginal cream twice a week to regenerate tissues and improve my sexual health.

 

Note: Individualized therapy is key to improving your quality of life, sex life, satisfaction, pleasure, and intimate relationships. If you’d like to know more, let’s talk privately.

 

WHAT HELPED MY ITCHY SKIN

 

Body lotion. Especially rich in urea and  applied right after showering to retain moisture. Or any time it itched!

 

The itching also disappeared after I stopped eating dairy.

 

WHAT HELPED MY ACHES AND PAINS

 

Exercising.

 

Finding out about my food sensitives.  Gluten causes inflammation. My hands ache and woke me up during the night. Once I stopped eating bread, pasta made from durum wheat, pastries, etc.. the pain went away and so did my bloating, and even my brain fog cleared!

 

I stretch my feet, calves, and hamstrings every night before I go to bed, and I stretch my (feet) plantar fascia  every morning before I step out of bed.

 

Walking and swimming.

 

WHAT HELPED WITH WEIGHT GAIN AND FAT ACCUMMULATION AROUND THE MIDDLE

 

Weight-bearing exercise – with an attentive and professional personal trainer.

 

At every meal, eat enough protein, fibre, and a healthy fat to prevent snacking.

 

For years I’ve been making a weekly menu and accompanying shopping list; I plan healthy meals for the week ahead and don’t waste any food.

 

I bake desserts that are gluten-, dairy-, sugar-free, and taste delicious.

 

The good news is that perimenopause (the years leading up to menopause) is the stage where symptoms are more bothersome;  that seems to be due to hormone fluctuations. In postmenopause (12 months + one day after your last menstrual period) many symptoms subside because estrogen levels, albeit low, are stable.

 

Most, but not all, vaginal dryness tends to get worse with time if left untreated. There are many inexpensive and easy-to-use therapies; let me guide you through them.

 

 

One more tip- for every challenge that (peri)menopause poses there’s a solution. I can help you!

Do you know another woman who might like to read this MenopausED blog ? Forward it to her or share on your social media.

World Menopause Day 2024 – Menopause Hormone Therapy (MHT)

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October 18 is World Menopause Day (WMD) and its aim is to raise awareness about menopause and highlight the support options available for enhancing health and well-being.

 

The WMD 2024 theme is Menopause and Menopause Hormone Therapy.

 

Menopause is gaining more public attention, but many women still lack guidance on managing its symptoms.  While menopause hormone therapy (MHT) is a key treatment for bothersome symptoms, it’s not required or suitable for all women.

 

MHT is most beneficial for healthy women under 60 or within 10 years of menopause onset.

 

It requires proper counseling, individualized treatment, and a balanced discussion of risks and benefits, including the low but present risk of breast cancer. Effective management involves shared decision-making between the woman and healthcare provider, as well as ongoing monitoring of efficacy and potential adverse effects.

 

MHT is used for managing:
  • vasomotor symptoms (hot flashes and night sweats),
  • genitourinary syndrome (vaginal dryness and painful intercourse),
  • primary ovarian insufficiency (POI),
  • reducing bone loss and fracture risk.

 

Download The International Menopause Society WMD2024 leaflet Menopause and Menopause Hormone Therapy. It will examine topics such as:

 

  • Who should use MHT?
  • What should be used?
  • Are the types and doses of estrogen and progesterone important?
  • When should MHT be started?
  • Why is MHT important?

 

If you want to learn more about MHT, its potential benefits, contraindications, and both short- and long-term adverse effects, I am here to help.

 

As a pharmacist and certified menopause practitioner with The Menopause Society (formerly NAMS), I can guide you through the process and address all your questions—both those you have now and any that may arise as we discuss your symptoms and optimal management.

 

Book a free Discovery Call here and let’s explore your menopause journey together!

 

Navigating the Waves of Menopause: A Bali Retreat, Feb 2024

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You don’t feel like yourself, you feel out of control, and you don’t know what you don’t know.

Your hormones are changing and you’re not equipped to understand what’s going on in your body and mind, much less how to deal with it and improve how you feel and behave.

It’s not your fault.

Our western culture keeps menopause in secrecy and there’s no intergenerational exchange of experiences to help guide you through the transition. And your doctor may not be a good source of support either…

But I am.

I help you navigate the menopause transition and I encourage you to change your mindset about this phase of life.

 

I invite you to join me in the Navigating the Waves of Menopause: A Bali Retreat February 11-19, 2024, and discover the transformative power of menopause. 

 

PAUSE. RETREAT. RESET.

 

Discover the Power of Your Midlife Journey

Join us in the tranquil beauty of Bali, February 11-19, 2024 for a unique retreat designed specifically for women navigating the transition of menopause.

This is a safe space to pause, reset, and reclaim your life during this potent period of transformation.

 

A Transformative Experience

Led by me, Teresa Isabel Dias, a renowned Certified Menopause Practitioner (NCMP) and experienced Pharmacist, this retreat offers a unique blend of science-based education and coaching, wellness practices, and social connection to navigate every stage of menopause.

Leveraging my extensive professional healthcare experience, I am committed to guiding you back to feeling like yourself again.

I’ll  share my experiences, advice, and resources to help you navigate this transition with grace, strength, and a renewed zest for life.

 

In the Navigating the Waves of Menopause: A Bali Retreat you’ll:

 

  • take a PAUSE from your busyness and reconnect with the essence of your own existence
  • RETREAT (break free) from society’s limiting beliefs and negativity about menopause
  • RESET your perception of menopause to accept it as a natural transition, a profound phase of growth, and a chance to rediscover your inner self.  Become empowered for the next chapter of your life!  Embrace your individuality and recognize that you’re not defined by age or reproductive status!

 

Join us in Bali

Uncover the power of collective experience and the strength of shared stories on this menopause retreat. You’ll join other women, just like you, who are navigating this time of change and self-discovery.

 

For more information and to sign-up for this wonderfully transformative menopause experience, click  here.

 

 

Are You Frustrated by Conflicting Advice on Menopause?

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Are You Frustrated by Conflicting Advice on Menopause?

 

Because there’s still a lot confusion, misinformation, and controversy when it comes to the menopause transition, Lindsay Dixon BSP RPh interviewed me on her Friendly Pharmacy 5 YouTube Channel to address important and relevant issues that aren’t talked about often enough.

 

In this interview we dive into the influential findings and flaws of the Women’s Health Initiative (WHI) trial that still prevent many women from receiving adequate treatment during menopause, and I share my expert perspective on the persistent problem of conflicting advice surrounding menopause.

 

Discover how the Women’s Health Initiative (WHI) has played a role in shaping the landscape of menopause education and management, and explore the options available to women today. Watch The Menopause Journey: Symptoms, Treatments, Supplements, Expert Insights here.

 

CHAPTERS:

 

00:00 Why menopause is confusing for women and healthcare professionals

02:19 Menopause Educator Teresa Isabel Dias

02:53 Teresa’s Menopause Story

05:24 How the Womens Health Initiative Trial change our approach to Menopause

08:53 Menopause Education for Healthcare Professionals

09:50 Definitions of Perimenopause and Menopause

12:18 Signs of Perimenopause

15:17 How Menopause Affects the Brain

17:15 Difficulty losing weight after menopause

18:32 Muscle Mass and Menopause

19:36 Bone Health and Menopause

21:35 Treatments for Menopause Symptoms

22:48 Breast Cancer Patients and Menopause Therapies

25:23 Non-Hormone Therapy Position Statement: NAMS 2023

26:22 Bioidentical Hormones and Topical Therapies for Menopause

30:32 Knowing you personal Risk in regards to Menopause Therapies

34:12 Hormone levels as data sets for menopause

36:25 Heavy Period and Bloating with Menopause or Perimenopause

38:27 Normalizing and Navigating Menopause

41:06 menopaused.org

 

 

Teresa Isabel Dias BSc Pharm RPh NCMP

I am a pharmacist and North American Menopause Society certified menopause practitioner (NCMP) residing in Canada with over 25 years of healthcare experience in women’s health. Specializing in midlife hormonal changes, I offer guidance on managing physical, emotional, and mental challenges, aiding women to regain balance and vibrancy in their lives, both professionally and personally.

My educational programs and supportive resources have been deployed to prestigious institutions and corporations including the Open Societies Foundation, CAA, Royal Bank of Canada, Maple Leaf Foods, the University of Waterloo, University of Toronto, Brock University, and Stantec. I’ve also contributed to valuable articles to pharmacy associations and the Pharmacy Practice + Business magazine.

My holistic approach to midlife women’s health aims to ensure women not only navigate the challenges of menopause successfully but also continue to lead fulfilling, productive lives during this transformative phase.

 

RESOURCES:

Teresa Isabel Dias BSc Pharm RPh NCMP

Website
LinkedIn
Email
Instagram
Facebook
MenopausED Newsletter sign-up

 

Lindsay Dixon BSP RPh

Lindsay Dixon is a Registered Pharmacist residing in Canada. She’s the recipient of the Ben Gant Practice Innovation award from the BC Pharmacy Association in 2021 and was most recently selected by Pharmacy Practice & Business Magazine as the recipient of the Raise Your Voice Award in 2022.

On her Friendly Pharmacy 5 YouTube Channel Lindsay provides advice, from the perspective of a pharmacist, to viewers like you about important and relevant topics such as gut microbiome, vitamin D, brain health, vitamin K, migraine prevention, sleep and immunity, and much more.

The channel has almost 30,000 subscribers – join them, subscribe, and watch here.

 

RESOURCES:

Lindsay Dixon BSP RPh
Website
Facebook 
Instagram
Twitter
LinkedIN
Email: friendlypharmacy5@gmail.com

 

DISCLAIMER: Friendly Pharmacy 5 health videos are for medical information only, and are NOT intended to replace recommendations and individualized assessments from your Primary Care Provider.

Please consider supporting the Friendly Pharmacy 5 channel – your support allows pharmacist Lindsay Dixon to improve the content quality and create more content for viewers like you! https://www.buymeacoffee.com/LindsayD…

 

Did you like the video The Menopause Journey: Symptoms, Treatments, Supplements, Expert Insights?

 

Share with your friends and family.

 

The more we talk about menopause the sooner we’ll normalize it and the better women will be supported through this inevitable change.

 

For every challenge that (peri)menopause poses there’s a solution. I can help you!

Do you know another woman who might like to read this blog? Share it with her.

Looking for something to read this summer?

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If you’re looking for books about important topics related to woman’s midlife health and wellbeing to read this summer keep on reading.

I love reading and am always getting ideas (too many) for books from friends, articles, my book club, podcasts, and others.

Recently I received an email from a subscriber with a link to an article in The Guardian, a British daily newspaper – All the rage: the rise of the menopause novel.

 

I went down a “book hole” and researched some of the novels in the article and a few sound good, and interesting. I haven’t read any of them but I put a few on hold at the Toronto Public Library where I get (FOR FREE!!!) the majority of the books I read and listen to (on Libby App).

 

The authors are women, British and Irish, who wrote “novels to take on the menopause” because of their own journey through the hormonal changes of midlife.

 

Joanne Harris, the author of Chocolate (remember the book or the movie starring Juliette Binoche, circa 2000?) says “Why do we always have to hear about the princesses? Why do we not get to hear more about the wicked witches and the stepmothers because that’s what the princesses will grow into eventually?”  AHAHAHAHAHA!

 

“These new novels dare to imagine the lives of women at the point where they have crossed into the abyss of middle age. When, as Victoria Smith puts it in her blistering polemic Hags, also published this year, they are dealing with “the loss of the Fs that matter most to the patriarchy: fertility, femininity, fuckability”.

 

And I have my personal favourites list for non-fiction literature about health and wellness for women in midlife that elaborates on my P.L.E.A.S.E. Yourself! Six Tips For An Easier Menopause Transition (Positivity, Less stress (or better, stress management), Eating healthy foods, Awareness of what your body is going through, Sleep, Exercise).

 

If you haven’t yet, please grab this quick guide and learn techniques to minimize menopause symptoms here (scroll down a few times to get to the right page).

 

 Here’s my book list. Happy reading:

 

Menopause – The Change For The Better by Deborah Garlick

Managing Hot Flushes & Night Sweats. A Cognitive Behavioural Self-Help Guide To The Menopause by Prof. Myra Hunter and psychologist Melanie Smith

The XX Brain by Dr. Lisa Mosconi

A Woman’s Guide to Healthy Aging: 7 Proven Ways to Keep You Vibrant, Happy & Strong, by Vivien Brown, MD

Moody Bitches: The Truth About The Drugs You’re Taking, The Sleep You’re Missing, The Sex You’re Not Having, And What’s Really Making You Crazy by Dr Julie Holland (for all women still ovulating/menstruating!)

Sleep After Menopause by Maria J. Sunseri, MD

The Joy of Movement – How Exercise Helps Us Find Happiness, Hope, Connection, and Courage by psychologist Kelly McGonigal

Better Sex Through Mindfulness – How Women Can Cultivate Desire by Lori A. Brotto, PhD

The Menopause Manifesto: Own Your Health With Facts And Feminism by Dr. Jen Gunter

 

I confess that I usually listen to audiobooks because it takes me months to finish reading a book due to lack of time. Or rather, lack of making time for reading a book (“me time”) which I’m always preaching that you (and my clients) should do…but this is a theme for another blog…

 

Feel free to share this blog and/or the link to P.L.E.A.S.E. Yourself! Six Tips For An Easier Menopause Transition with friends

 

The more women know about menopause the fewer will suffer through it and the better our society will be. And if it starts by reading a book all the better…

 

As always, if you need help nevigating your menopause transition let’s talk. Connect with me here

 

I’m in the national news as a menopause expert! 

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Exciting news!  I’m in the national news as a menopause expert!

 

A few weeks ago I was interviewed by the CBC about my favourite topic, menopause.

 

And last week CBC published this story, What Doctors Recommend To Treat Symptoms of Menopause Transition quoting a number of menopause experts, yours truly included!

 

Here are some snippets from the article:

 

There are more than 30 symptoms of perimenopause identified by the Menopause Foundation of Canada, like hot flashes and heart palpitations. Those symptoms can sometimes continue until the end of life.

But it’s important that women raise these symptoms with their health-care provider, according to Teresa Isabel Dias, a pharmacist and a North American Menopause Society certified menopause practitioner (NCMP) based in Toronto.

That way a doctor can rule out any medical conditions that may have similar symptoms to the menopausal transition, she said.

 

On hot flashes and night sweats:

 

Dias suggests going to bed cold by using lighter blankets, wearing pyjamas made out of cotton and keeping a glass of water nearby. Women have also used a cold compress for relief.

But, she says, for some, those methods aren’t enough.

“If you really have a hard time with night sweats, you’re going to have to do something else.”

Hormone therapy — systemic estrogen therapy and estrogen-progesterone therapy for those with a uterus — are the standard treatments, according to Dias and [Dr. Shafeena] Premji.

 

On weight gain:

 

A big hindrance to getting active is the fatigue that may come with the change. Women may experience it because of sleep disturbance, stress or because of inflammation caused by the changing estrogen levels.

Dias says she recognizes it can be hard to get a workout in when you’re fatigued, but to try to exercise as much as possible and to eat well.

“All these adjustments help a bit,” she said.

 

And on hormone therapy:

 

Experts say it’s not a one-size-fits-all approach to menopause hormone therapy as every woman has their own risk profile. Speaking to a health-care professional is essential.

Menopause hormone therapy for most women will generally include estrogen and progesterone, Premji said. Women who have had a hysterectomy will only receive estrogen.

Premji and Dias say the general guidelines on who can take hormone therapy to manage symptoms are: women who are younger than 60 with no medical conditions that preclude them from taking hormones, and women who are less than 10 years post-menopause.

 

Subscribers to my newsletter, and women who have heard one of my talks, have already heard all this from me. But it’s heartening to see that these concerns are getting a wider hearing in the national media.

 

You can subscribe to my MenopausED Newsletter here.
You can chat with me about your menopause transition here.

 

Menopause on White Coat Black Art with Dr. Brian Goldman

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Thank you Dr. Brian Goldman CBC Radio Host   and  Colleen Ross, award-winning journalist and Senior Producer of White Coat, Black Art and The Dose podcast on CBC Radio,  for boradcasting about menopause.

Because menopause is still very much taboo women are caught by surprise when they start perimenopause (the years leading up to menopause).

 

In perimenopause hormones fluctuate and women feel many changes – physical, cognitive and emotional.

Memory lapses, anger, crying spells, difficulty sleeping, hot flashes, night sweats, irritability, body shape change, aches and pains, are common.

Most women are unprepared for this change. The majority feels very alone on this journey.

Millions of people (everyone born with ovaries) are going through perimenopause as you read this.

Primary care physicians aren’t trained about menopause.

Women have to find answers on their own.

 

Listen to White Coat Black Art with Dr. Brian Goldman: The Menopause Movement: Part I  podcast and learn more  here.

I’m a North American Certified Menopause Practitioner (NCMP) and I can help you connect the dots and answer your perimenopause questions. Connect with me here.
 

 

Menopause is just heating up. Going mainstream.

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Menopause is just heating up.

 

Menopause has FINALLY gone mainstream. It was talked about on primetime television in Canada.

ON THE (CBC, The National) NEWS. ABOUT. TIME.

So the mainstream media is finally catching on!

There are millions of women in Canada and all over the world going through menopause.

 

Feeling the changes.

 

Needing good information and care.

 

Let’s take menopause out of the shadows. For the sake of our mental, physical, and emotional health.

 

Women need to advocate for themselves.

 

For women to advocate for themselves, they must know SOMETHING about the menopause journey in order to ask the right questions of their health providers.

 

So, I feel compelled to do an online workshop to discuss menopause and help you be your own health advocate.

 

Join me on January 12th at noon for 45 minutes of Let’s Talk About Menopause.

 

Register free here 

Invite your friends
Invite your manager and CEO. Menopause is the last health taboo in the workplace
Bring your questions (and your lunch).

 

 

On The National, CBC’s flagship newscast, this week: 

Menopause is having a moment, and many say it’s about time. Watch here.

 

Everything you need to know about menopause (and perimenopause). Watch here.

 

Have questions for me about menopause? Ask here.

 

Would you like to have a Lunch & Learn about menopause at your workplace? Email me

 

Share my Breaking The Silence & Ending The Secrecy of Menopause – 3 Strategies To Improve The Workplace Learn How To Break The Silence & End The Secrecy Of Menopause with your HR or Health & Wellness departments at work.

 

For every challenge that (peri)menopause poses there’s a solution. I can help you!

 

Would you t like to read my MenopausED Newsletter?  Sign-up here.

New year’s goals. New year’s habits.

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As you may know from experience, most new year’s resolutions don’t see March. That’s because they’re usually more wishes than real resolutions. Instead of making a new year’s wish I encourage you to set a new year’s goal(s).

 

What should your goal(s) for 2023 be?

Business coaches and experts ask entrepreneurs like me to define our “why” in order to set business goals and lay out plans and tasks to accomplish them.

 

The answer to my why, “why do I work on women’s health and specifically in menopause?”, is

  • women need to be aware of menopause,
  • women need good science-based and reliable information,
  • women need to know where to get support.

 

But recently I read—in This Year I Will by M. J. Ryan—a better approach to setting and working towards my goals.

 

Instead of “what is my why?”, the question becomes “what do I most want?”

 

  • I want menopause to be normalized,
  • I want women to know what to expect during the menopause journey and beyond,
  • I want women to have access to good information and support.

 

It’s a subtle change but it has made a big improvement in how I now define and work towards my goals.

You can also ask “what to I most want?” to define your health and other personal goals.

 

What do you WANT in 2023?

 

When setting a goal, be specific about what you want to accomplish.

  • To achieve a goal you need to focus your attention and resources on what is most important so you can set your priorities.
  • How important is the goal to you and what you can do (alone or with help) to make it attainable?
  • The goal is meant to inspire motivation, not discouragement.
  • You can set goals, but if it lacks realistic timing, chances are you’re not going to succeed.
  • Write it down.
  • Share your goal intentions with others ( let me know what your menopause goal for 2023 is)

 

For better results when setting a goal make it S-M-A-R-T – specific, measurable, achievable, relevant, and timely.
For example, if  your goal for 2023 is to manage your menopause symptoms so you can enjoy a vibrant and productive life, then the S-M-A-R-T criteria may look like this:

 

 

Specific – I WANT to reduce my menopause symptoms.

 

Measurable – (What data will measure the goal? How much? How well?)

I WANT to decrease hot flashes/night sweats; I WANT to treat vaginal dryness & decrease pain with sex; I WANT to experience less brain fog, I WANT to minimize anxious thoughts, I WANT to increase my energy).

 

Achievable – (Is the goal doable? Do you have the necessary skills and resources?)

Do I need help? I know I can call Teresa Isabel to figure out my best course of action to improve my menopause symptoms.

 

Relevant – (How does the goal align with broader goals? Why is the result important?)

If I stop the night sweats I will sleep better and have more energy. If I initiate a treatment for vaginal dryness then my relationship with my partner will improve and we’ll feel closer to each other. If I control my anxious thoughts then I will feel more relaxed, work more efficiently, and enjoy my life better.

 

Timely – (When are you going to do this?) A vague “I’ll do it someday” or “soon” or “when I have time” is unlikely to succeed – it’s too easy to put things off indefinitely.

A timely goal sets a timeframe – I will do X (i.e. book a Discovery Call with Teresa Isabel in January), Y in February, and Z before my summer vacation. Something like that.

 

Go ahead:  Figure out your goal.

 

What do you most WANT for 2023?

 

Write down your S-M-A-R-T goal.

 

Allow me to help you decrease your menopause symptoms in 2023 and beyond so you can feel like yourself again and enjoy a vibrant, and productive life.

 

Let’s talk.

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