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The Menopause Minute®?
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Our experts Dr. Mary Jane Minkin,
Dr. Mache Seibel,
Nurse Barb,
Dr. Michael Goodman,
Dr. Verna Brooks-McKenzie, Dr. Murray Freedman,
Francis Barbieri, Jr. DDS, Liz Allen, Dr. MeLanie Modjoros,, Dr. Natalya Danilyants, Dr. Paul Mackoul, Dr. Barb DePree, Pam Rand RD, LDN, CDOE, RYT, and
Karen Giblin field questions from our members.
Submit your question.
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Dear Ask the Experts;
I'm 52 and my mother has osteoporosis. Can you please give me a quick rundown on whether I will develop osteoporosis? What exactly are the risk factors? Thank you, I love your website.
Kim
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Dear Kim:
If you are a female and over 50, that puts you at risk because some women lose their bone mass at menopause and the years beyond. Some other risk factors include:
- Caucasian or Asian descent
- A history of bone fractures
- A family history of osteoporosis
- Being thin or small framed
- Low estrogen after premature or surgically induced menopause
- Sedentary lifestyle
- Smoking
- Excessive alcohol use
- Anorexia or bulimia
- Height loss
- Low calcium intake
- Use of corticosteroids
Please remember, the symptoms of osteoporosis are silent. Women are two to three times more likely than men to suffer osteoporosis than men. And, more women actually die of complications from osteoporosis than breast cancer. So, it's important for you to know your risk factors, do all you can to keep your bones strong and healthy by paying attention to your diet and eat the right amount of calcium, and get 15 minutes of sunshine per day for vitamin D. Don't forget to exercise regularly and incorporate strength training and weight bearing exercise (walking, dancing, lifting weights). These efforts will help.
And, see your clinician regularly. He/she will provide you information about osteoporosis, and provide the help you need to preventing and treating osteoporosis.
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FROM THE EDITOR...KAREN GIBLIN
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"Autumn is the second spring when every leaf is a flower"
- Albert Camus
Dear Red Hot Mamas,
As Hurricane Matthews hammered Florida, the winds and heavy rains enveloped Orlando, Florida where the North American Menopause Society (NAMS) held its 27th annual meeting which I attended. The aspect of arriving and enjoying sunny Florida, dissipated from our minds with the arrival of hurricane Matthew.
Hundreds of people poured into the Gaylord Hotel in Orlando where our meeting was held. These people were not NAMS members. They were, however, seeking refuge as many of their homes were without power or were under water. It was quite upsetting to experience such emotion as they communed with nature and unwillingly greeted this hurricane. I continue to pray for all of them, and for those who were hardest hit, who lost their lives and lost everything due to this devastating hurricane.
It was well over a thousand members of NAMS in attendance at this meeting. There were a vast array of health care professionals, researchers, and educators. We were all excited to learn information about the latest scientific findings in women's health.
Well, our NAMS members seemingly rode out the hurricane in stride. There was anxiety amongst our faces, but we persevered in our meeting room as the hurricane hit Orlando. We watched the sky darken, the palm trees sway, and the heavy rain envelope our hotel. This was a very bonding experience for us all. We listened intently to NAMS's engaging speakers who provided us with very valuable information which we hope to pass along to you.
Personally, I am grateful for the staff of NAMS and all of the organizers of this event. They provided us assurance of their preparedness to deal with hurricane Matthew. I thank them for the attention they gave us while we were away from our homes. If your clinician attended this meeting, I'm certain he/she will tell you it was a very emotional experience and how lucky we all were to be with the folks from NAMS.
Several of our own Red Hot Mamas medical experts attended this meeting. In the upcoming months, they will share their perceptions and wisdom about the topics presented.
Listed below are just a few of the session topics:
- The keynote address was done by David Buss, PhD entitled "The Evolution of Desire :Strategies of Human Mating
- The Natural History of Menopause Symptoms
- NAMS 2016 Hormone Therapy and the 2015 Nonhormonal Management of Menopause Associated Vasomotor Symptoms position statements
- Vaginal and vulvar health in midlife women
- Changes in sexual function among midlife women
- Menopause and the brain
- Osteoporosis
- Sleep
- The history and basic science development of soy isoflavones
In closing, sometimes an experience changes us forever. Certainly, experiencing hurricane Matthew with the mayhem of uncertainty as to what would happen next, and the everlasting kindness and comfort which poured in from the NAMS organizers and members will continue to fill my heart with gratitude to be part of their community. I value my layer of connection with them and to all those Red Hot Mamas to which they care so much about.
Karen Giblin
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Contributed by Pam Rand RD, LDN, CDOE, RYT
Red Hot Mamas Medical Expert
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Fruit, vegetables and dairy have NATURAL sugar but added sugars are abundant in processed foods! Women need to limit added sugars to 6 teaspoons (24 grams) per day and men up to 9 teaspoons (36 grams) per day...children even less depending on their age. Sugar is hidden in many processed foods. The flavored coffees and muffins that start your day could add up to your recommended daily total of added sugars before noon. It's really not that difficult to calculate the added sugars in your diet especially if you have access to the internet. The ingredient list may list sugar in words we don't recognize but the food label will show the added sugars in grams. The sugar in grams divided by 4 equals the teaspoons of added sugar. A typical soda contains 11 teaspoons of sugar (44 grams).
Low fat cookies, dressings and yogurts are particularly high in added sugars and are not filling. When you're tempted to buy a reduced fat cookie, salad dressing or yogurt, DON'T do it! Sugar is added to low fat products in the place of fat. As soon as these highly sweetened foods touch the tongue, our brain gets a message to tell the pancreas to produce a surge of insulin to pick up the sugar and bring to our cells for energy. As a growth hormone, insulin circulates in the blood stream and grows and inflames cells...fat cells, cancer cells, brain cells...not good.
On the other hand, NATURAL sugar, starch and fiber are what we use best for physical and mental energy with little to no leftover insulin. The human body is an unbelievable machine that works best with naturally occurring carbohydrates for energy. Real foods like fruits, vegetables, grains and legumes are carbohydrates that the body like to use for long lasting energy. A cup of FRUIT is about 2 teaspoons of sugar and is processed by the human machine SLOWLY due to the natural fiber vs. a handful of Skittles providing twice as much sugar and no fiber. Half of the Skittles stick to your teeth and the other half gets absorbed quickly with no lasting effects except the cavities of course!
Anyone, anytime can re-educate their taste buds away from processed simple sugars to natural sugar and complex carbohydrates. If candy, cookies, processed dairy and grains are your diet staples, start by adding in-season fresh fruit added to plain full fat yogurt with nuts on top as a planned treat. The yogurt, fruit and nuts have naturally occurring sugars that will become satisfying in no time when you choose this 'mock' sundae over an ice cream sundae! Speaking of ice cream, the high fat and sugar content calls to us in the evening when we're tired and had a 'stressful' day. The evening ice cream habit can become an addiction quicker than you think and the only time a 1/2 cup serving (4 teaspoons sugar/16grams) is enough is when that's all that's left in the container.
The thing is if we wait too long to fuel the body, our brain will lead us to the quickly absorbed candy or ice cream. Planning ahead is key to preventing disease and staying healthy in our toxic food environment.
Calculate your daily added sugars and if necessary, redirect yourself by planning ahead and replacing simple sugars with wholesome complex carbohydrates that last longer. Fuel your mental muscle with conscious breathing and a daily 20-minute walk. Excuse me, I need to go walk now.
Pam Rand RD, LDN, CDOE, RYT
is recognized throughout Rhode Island as a leading authority and practitioner in the field of nutrition education, Pam has dedicated over 30 consecutive years to counseling individuals of all ages from all walks of life for all manner of dietary concerns. She has over ten years of clinical experience, with a focus on cancer and heart disease as well as an extensive tenure with numerous private institutions for drug and alcohol rehabilitation and mentally challenged. Pam enthusiastically conducts wellness programs offering yoga and cooking demonstrations throughout Rhode Island. Pam's expertise is as a
Public Speaker and Educator, Individual Counseling Group and Family, Nutritional Therapy Certified Diabetes Outpatient Educator, and
Registered Yoga Teacher.
Pam is the author of YoGuides, book and CD. YoGuides is a personal wellness tool for use at work, home and school using breathing, exercise and guided imagery techniques which require absolutely no previous yoga experience.
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MENOPAWS: HOW PETS MAKE MENOPAUSE EASIER
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Contributed by Brooke Faulkner
Guest Contributor
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A
nimal lovers, myself included, have spent the last several years blowing up the internet with the good news.
Scientific research
has finally caught up with what we've known all along: our pets are good for our physical and emotional health.
Did the non-pet-owners of the world really think we walk around with plastic baggies in our pockets just because we love picking up after our dogs? We make sacrifices because our animals are worth it. Of course they are good for our health.
All of these things still ring true when a woman is entering menopause.
So much
changes during this period - hormonal levels fluctuate like a roller coaster, even fast-sleepers suddenly struggle with insomnia, libido decreases, and skin and hair becomes more brittle - it's a challenging transition to say the least. But one thing stays the same. Our pets make it all a little bit more manageable.
The Emotional Self
Stress and anxiety are two major factors that affect the severity of a woman's experience with menopause. We're all familiar with the dreaded hot flash. Well, this unpleasant symptom of menopause is inextricably linked to a woman's anxiety level.
You know who's proven to lower stress and anxiety?
Yup. Woof.
Not only do
pets lower stress, it's also possible that pet owners can draw
more support from their cat or dog than from, get this, a spouse or close friend. How is that possible? How can that level of emotional kinship cross species? When it comes down to it, it's relatively simple: animals don't judge us. We don't have to worry about how our words affect them or how they might react. We can just be ourselves - our moody, hot, hormonally imbalanced selves - because their love really is unconditional.
The Physical Self
Getting out of our heads for a moment, another pro tip for easing the struggle of menopause is to get regular exercise. The more overweight a woman is going into menopause, the more unpleasant her experience will be. The best way to ease into healthier living is to make exercise a regular part of your routine.
And it doesn't have to be at the gym. Regular exercise is the sort of thing you hardly notice because it's such a normal part of life - riding a bicycle to a friend's house, doing morning yoga, or walking the dog around the neighborhood. It's simple, and if I might say so it's quite a bit more rewarding than running in place in front of a TV screen.
But of course there's a canine answer to that dilemma. Have you heard of diabetes assist dogs? They are dogs
trained to monitor smells in the air for a specific scent on the human breath that is tied to dropping or low blood sugar levels. The animal is trained to "alert" the diabetic owner that their blood sugar is dangerously low, usually by pawing or nudging them in a significant way.
Is it starting to feel like pets are the solution to all the world's menopausal problems? Well, I wouldn't go that far. We're interested in the realities here, not just the cute 'n' fluffies.
One groan-inducing reality of menopause is that many women find themselves developing new allergies. And yes, often they develop allergies to their darling cats and dogs. It's annoying to be sure, but there are
tactics one can employ to lessen the impact of a newly developed allergy. Here's the simplified version:
● Keep the windows open ● Choose a low-shedding pet ● Wash pets regularly ● Designate a pet-free room ● Change pet bedding often
Going through the extra effort to keep a pet in your life will pay off later. There is of course the immediate companionship that a pet provides, and all of the benefits we've discussed thus far, but there's also the possibility that a pet can be a real ally later in life.
Just because a woman is going through menopause hardly means she's making preparations for elder hood, but the reality of a changing body does bring up some interesting thoughts. Cats and dogs are renowned for their
companionship with seniors. Wouldn't it be great if you could grow old together?
Do you have pets accompanying you on your journey through menopause? Share your story in the comments!
Author Bio
Brooke Faulkner is a mother of two and animal lover from Portland, Oregon. She is presently consumed with finding just the perfect homemade dog biscuit recipe.
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CAUSES AND EFFECTS OF SUBSTANCE USE IN WOMEN
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Contributed by James Jones
Guest Contributor
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Substance use not only affects millions of people on a daily basis, it also has repercussions on their family members and friends.
Adverse effects of substance use in women
1. Brain damage
Some
studies have shown
that women are more susceptible than men to brain damage caused by alcohol or drug use.
2. Liver damage
Drugs of any kind can damage the liver, but alcohol is particularly detrimental in that it can eventually cause cirrhosis. Women are more prone to liver disease due to alcohol use than are men and die in larger numbers due to cirrhosis and hepatitis (inflammation of the liver).
3. Serious accidents and violence
Vehicle accidents are one of the leading causes of death among those who drink excessively or use drugs and drive. Other accidents which may cause injury can also occur due to substance use.
Because women reach a higher blood alcohol level faster than men, this may cause women to be more susceptible to drug use related accidents than men.
In addition, violence against women often results from the use of drugs or alcohol. It may be that the assailant is using these substances, but often, both the assailant and the woman who has been abused may have been drinking to excess or using illicit substances for recreational purposes.
4. Heart disease
Causes of substance use in women
A woman may start using drugs or alcohol for any number of reasons, but the following is a list of common causes.
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Friends and relatives who abuse substances
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Depression or another mental health disorder
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A major life-changing tragedy, such as a death in the family, divorce or the onset of a serious disease
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Low self-esteem and low confidence levels
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Abuse in the family or from a spouse or romantic partner
Getting help for drug and alcohol use in women
The first step in getting help is admitting that the problem exists. For many individuals using drugs or alcohol, the prospect of detox can be frightening. Giving up a substance which may have been used daily for a long period of time is
daunting but professional help can ease the process
.
Author Bio
James is a Health Education Specialist and passionate health and wellness writer.He got sober 25 years ago as a way to help himself heal. He's currently working with Sovereign Health Group in hopes of helping others
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