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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.

Your Questions Answered
Dear Red Hot Mamas,

I've recently started to have loss of bladder control.  My doctor told me that Kegel exercises might help.  Can you please tell me the right way I should do them?  Thank you very much.  I love being a Red Hot Mama!

Samantha

Dear Samantha,

Kegel exercises can be done anywhere and anytime.  You can do them standing, sitting or even when you are lying down.  To be of benefit, you should do them every day.  They may help to prevent or control urinary incontinence and other pelvic floor problems.  Kegel exercises strengthen the pelvic floor muscles which support the uterus, bladder, small intestine and rectum. 

Here's how Kegel exercises should be done: 
  • Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you've got the right muscles
  • Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions
  • Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises
  • Repeat three times a day. Aim for at least three sets of 10 repetitions a day
If you're having trouble doing Kegel exercises, ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.

For continued benefits, make Kegel exercises a permanent part of your daily routine

Thank you for writing to Red Hot Mamas.  We hope this information is of some help to you.

For the newest and latest menopause information visit www.redhotmamas.org
FROM THE EDITOR...KAREN GIBLIN 

"We can only be said to be alive in those moments when our hearts are conscious of our treasures"
 ~Thornton Wilder

Dear Red Hot Mamas,

It's hard to believe that Thanksgiving Day is here again.  The year seems to have gone by so quickly.  I wanted to not only wish you all a very Happy Thanksgiving, but also talk a little about why this holiday became a national tradition.   I'd also like to share my thoughts with you my reflections as to what I'm personally so thankful for.

Now, here's just a little bit of history.  Since 1621, every fourth Thursday in November, we have celebrated Thanksgiving.   The Puritans arrived in Massachusetts in 1620.  After a very coarse winter, about half of the Puritans died.  For those who survived the rough winter, they sought help from the Indians.  The Indians taught the Puritans how to plant crops and corn.  By the next year, 1621, their harvest was plentiful, so the Pilgrims wanted to give thanks and they held a feast. 

So, on Thanksgiving, we celebrate this national holiday in honor of the sacrifices the Pilgrims made for their freedom.  And, the prosperity we have had in America because of them.

We celebrate with our families and friends and are thankful for the joy of being united with them on Thanksgiving Day.  As, well as for feasting on turkey, potatoes, candied yams, cranberry sauce and pumpkin pie.

And, now, what I'm grateful for.  Yes, I love autumn with the crisp fall weather and the beautiful vibrant colors on the leaves of the trees.  I'm also thankful for the opportunity to connect with all of you online through our newsletter.  You have truly made my life happier when I hear from you through your e mails that you have enjoyed the information Red Hot Mamas provides to you through our newsletter and on our website.  I personally thank you for your kindness and support.

I'm also thankful for my family; my lifelong friends; my two dogs Marco and Mary Jane whom I love to cuddle with; my good health; and let's not forget my great coffee I so much enjoy every morning.

I do hope that you all are fortunate enough to have good health that you are thankful for.  And that your efforts to eating healthy, working out and getting plenty of rest have been beneficial to your health.

So, in closing, I wish you all a lovely Thanksgiving Day.  I hope that enjoy the love, support and kindness of your family and friends.  And, remember the staff at Red Hot Mamas is grateful to have you in their lives, too.

Warmly,

Karen Giblin

"THE CHANGE" IS LASTING
Contributed by Dr. Barb DePree
Red Hot Mamas Medical Expert
Between my menopause care practice and my website ( MiddlesexMD.com ), I talk to a lot of women who are experiencing the physical changes of menopause. One email I received a few weeks ago posed a poignant question: "Will sex be painful for the rest of my life?"

The writer said she'd had painful intercourse for a few years, and was hoping it would pass. She finds herself not wanting to have sex, because her expectation of pain outweighed the expectation of pleasure. No surprise! And she's not at all alone, for whatever comfort that gives her--or you.

Once a woman transitions through menopause, she will be postmenopausal for the rest of her life. That means there is no source of estrogen , which results in what we call chronic and progressive vaginal atrophy. The effects of this are increasing vaginal dryness and thinning and narrowing of the vagina. This is not something that will reverse itself over time; without treatment, it only progresses. (I know! This is not something our mothers prepared us to expect!)

The majority of postmenopausal women who want to continue to have intercourse need to compensate for the loss of estrogen. Localized estrogen (provided as a cream, ring, or tablet) replaces the estrogen your body used to produce, directly in the area where it can have positive effect. Or Osphena, an oral non-hormonal treatment, is very effective as well.  This localized hormone treatment,  or Osphena is preferred for women whose only menopausal issue is painful intercourse. There are very few risks associated with the localized estrogen therapies (ACOG-the American Congress of Obstetrics and Gynecology-made the statement earlier this year that this localized application of estrogen is safe for breast cancer patients) . But if additional symptoms of menopause--mood, hot flashes, sleep disorders, and more--affect quality of life, HT is definitely worth evaluating.

If painful intercourse isn't adequately treated with localized estrogen, there may be a secondary cause of pain, like vaginismus .   Vulvodynia is another cause of painful intercourse that has additional treatment options. It is important to give feedback to your health care provider to be sure that the sources of pain are properly identified and treated.

It may be that vaginal tissues are now healthy, but because you've avoided intercourse you could now benefit from dilators . Regular use of dilators will gradually stretch your vaginal tissues so that intercourse is comfortable again. Another little-discussed reality is that with the loss of estrogen, the vagina changes from a pleated skirt to a pencil skirt: It loses its pleats, called rugae , which earlier expanded when more space was needed (as for childbirth).

Alas, the sexual enjoyment that came so easily, with so little effort, is now a different story. But the effort of regaining sexual comfort is worth the time and energy! Along with questions and problems I hear from women, I'm privileged to hear from patients about their successes , so I know it can happen!

Dr. Barb DePree gynecologist, NAMS certified menopausal provider and founder of the website middlesexmd.com

MENOPAUSE UPDATE
Contributed by by Dr. Verna Brooks McKenzie
Red Hot Mamas Medical Expert
The North American Menopause Society convened it's 2016 Annual Meeting in Orlando Florida. It was an excellent meeting where participants networked and danced at the president's reception while participating in scientific presentations delivered by experts in their field. Here are some highlights.

Cardiovascular Disease

Stroke and coronary heart disease(CHD)  are the leading killers in the US. Statistically 80% of cardiovascular disease (CVD) events can be prevented. Women have substantially worse outcomes than men and are undertreated for known CVD risk factors. CHD is a complex disease and assessment of risk is essential. The coronary microvasculature is the key regulator of blood flow to heart muscle. Coronary artery atherosclerosis is a late manifestation of CHD and traditional risk factors for atherosclerosis are not associated with coronary microvascular disease in women with chest pain in the absence of obstructive coronary disease.  Many tools such as Framingham exist to assess cardiovascular risk but it may underestimate risk in women since it does not include family history, pregnancy-related problems such as preeclampsia and other emerging risk factors. Breast arterial calcification on digital mammography has been found to correlate with coronary CT calcium score and provides a unique opportunity to take advantage of routinely performed imaging to further enhance our ability to identify high risk women.
 
Menopause Symptoms

The frequency of symptoms associated with menopause varies within and across populations. 40-80% of women in the menopause transition have vasomotor symptoms (hot flashes, night sweats) and  objective hot flashes were essentially not different across cultures. The median duration of hot flashes is 7.4 years and lasts 3 years longer in African American women and 3 years shorter in Chinese American women. 90% of women develop hot flashes after a surgical menopause (both ovaries removed) which often affect their ability to function. Increased disease risk and mortality rates have been reported. Major public health education is needed to disseminate accurate information and treatment recommendations.  

Hormone therapy (HT)

HT is the most effective treatment for vasomotor symptoms, bone loss/fracture prevention and genitourinary syndrome of menopause (GSM) - signs and symptoms during the menopause transition affecting all the genito pelvic anatomic structures. Treatment initiated before age 60 and/or within 10 years of menopause (timing hypothesis) is shown to decrease CHD and all cause mortality. Treatment should be individualized to maximize benefits and minimize risk. Absolute risks for stroke, venous thromboembolism (VTE)/ pulmonary embolism are lower in younger postmenopausal women. Increased breast cancer risk with 3-5 years of estrogen and progesterone treatment in women with a uterus is rare (1:1000). Tissue selective estrogen complex (TSEC) offers an alternative to the use of a progestogen for endometrial protection. Women with premature  surgical menopause can be treated for menopause symptoms until at least the median age of menopause (age 52), if there are no contraindications.  ACOG committee endorsed low dose vaginal estrogen for breast cancer survivors with GSM. Fear is driving our decision to make progress.

Dr. Verna Brooks McKenzie is an Obstetrician and Gynecologist and is Certified by the North American Menopause Society as a Menopause Practitioner. She has over 30 years of experience in training , lecturing and public speaking. She is an advocate for women's health and is a board member for Red Hot Mamas. 
A HOT TIP TO MAKE MENOPAUSE BETTER: EXPLAIN IT TO YOUR SPOUSE 
Contributed by Dr. Mache Seibel
Red Hot Mamas Medical Expert
Vaginal dryness, low mojo, sensitive bladder, hot flashes. You're trying to deal with all these changes and more and your spouse seems like he hasn't got a clue. Have you ever wondered, "What if he did? Would it make a difference?"
 
According to a study in the journal Menopause , it would!
 
The study included one hundred women between the ages of 45 to 60 and their spouses. Half the husbands attended three monthly training sessions about the management and health of menopause symptoms. The other half of the spouses received no training. Knowledge and understanding of menopause was assessed in all the spouses after three months, and all 100 women were assessed for their quality of life before and after the three-month study.
 
The women whose husbands attended the menopause training had a significantly improved quality of life. The women whose husbands did not attend the training showed no difference in quality of life.
 
This could make a huge difference in your quality of life. It shows that when men become aware of what their partners are going through, they respond in a very favorable way. And that can improve the quality of your life and possibly, the quality of your relationship. A little education can make a huge difference in your life. Give it a try. Sign up for my free on-line menopause training at MenopauseBreakthrough.com . Find some comfortable chairs and bring your husband along. It could be the start of something fabulous.
 
If you'd like to know how your symptoms compare with those of other women and get some tips on what to do about them, take this free 2-minute menopause quiz at MenopauseQuiz.com . Your score will come to your inbox immediately afterward.

Leading authority on women's wellness and menopause
Author of The Estrogen Window


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