30 Minute Treadmill Workout to Diminish Hot Flashes

When I have the opportunity to exercise outside, my activity of choice is power walking. However, I do try to get to the gym three days a week and my machine of choice is the treadmill.

My mother bought a treadmill a number of years ago to keep her weight down during the winter when she cannot golf. We get a good chuckle out of it, because her treadmill is basically in a closet. Puts us in mind of a gerbil spinning along in on it’s exercise wheel. But, in all seriousness, it helps her maintain her health and weight.

This is a guest article written by Anna, who tells us how using a treadmill  helped her own mother become healthier and reduce the discomfort of menopause symptoms. Anna shares with us the treadmill workout her mother uses.

(Eliza’s due diligence disclaimer: always consult your health care professional before starting any new exercise program.)

Menopause is a natural process that every woman must undergo at a certain age. But let’s face it: “natural” doesn’t eliminate “hard to deal with”. There are symptoms, effects and even permanent risks that make menopause difficult to manage.

The changes that the body must endure are extremely uncomfortable, which can lead to a primary effect: depression. This major distress is backed up by night sweats, sleeping disorders, decrease of estrogen level (which leads to decrease of sex drive), mood and skin changes, vaginal changes, but most of all, hot flashes.

Hot flashes are a sign that a woman is definitely going through menopause. It is caused by hormonal change and its manifestations include bursting into sweat or instant blushing. Although not all women must go through this distress, it is most uncomfortable for those who do.

But there is also good news. There are measures that every woman can take in order to diminish the distressing hot flashes, and they are all based on physical activity.

The logic is simple. Exercise balances the hormonal level. A balanced hormonal level reduces radically the intensity of hot flashes. At the same you improve blood circulation and oxygen intake for your cells. Plus you improve the health of your bones, you sleep better and you improve perception of yourself.

There’s no doubt exercising is the answer to all questions. And treadmills workouts make a very good exercise choice. A treadmill is right in your home, which frees you from worries regarding bad weather, inappropriate running surfaces or the unavailability of a running surface. Moreover, for a woman entering menopause comfort is essential. And treadmills provide that.

My mother started to go through menopause changes and hot flashes episodes one year ago. She was 51 at that time and she wasn’t the most active person. Plus she was a little overweight. All changed a few months ago when she bought herself a treadmill.

This is a treadmill workout she does daily and which helped her a lot (physically and psychologically). I want to mention that this is not a program designed by a professional trainer, but a simple workout she feels comfortable doing and which you can customize on any treadmill.

The workout is divided in 3 segments: Warm Up, Exercise and Cool Down.

Start with the warm up for 4 minutes: 2 minutes at 0 incline and 1 mph speed then continue with 2 minutes at 0.5 incline and 1.5 mph speed.

The exercise is divided in 30 seconds segments. You should repeat it 5 times, in the order listed below:

• 30s with incline at 1.5 and speed at 2 mph.
• 30s leave incline at 1.5 and increase speed at 2.5 mph.
• 30s decrease incline at 1 and increase speed at 3 mph.
• 30s decrease incline at 0.5 and increase speed at 3.5 mph.
• 30s leave incline at 0.5 and increase speed at 4 mph.
• 30s leave incline at 0.5 and decrease speed at 3.5 mph.
• 30s increase incline at 1 and decrease speed at 3 mph.
• 30s increase incline at 1.5 and decrease speed at 2.5 mph.

Finish with a cool down for minimum 4 minutes: 2 minutes at 0.5 incline and 2 mph speed, then 2 minutes at 0 incline and 1.5 mph speed. You can extend this period for as long as you need to.

If you can use a wireless chest strap to control your heart beat (and keep the intensity of your workout in your targeted heart rate) it’s even better.

Now my mother does this exercise for 30 minutes daily. Before she bought the treadmill she had hot flashes very often which caused her high discomfort. After using this treadmill workout for 3 months, she is now more energetic and optimistic.

And, her hot flashes episodes are now history.

More information!

Anna is a treadmill user and tester at RunReviews. This website includes a special section dedicated to Treadmill Workouts where you can find more valuable training tips.

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Blog carnival

Do you have a post you would like to share on aging? Submit your post to the monthly Silver & Grace blog carnival.

Guys! It Is More than Hot Flashes

Although Silver & Grace is dedicated to women over forty, I truly believe in getting a balanced perspective on this stage of life. To that end, I invited Vonzel Sawyer to provide his view on menopause.

Vonzel rose to the challenge, and what follows is incredible advice for the men in our lives.

Ladies, I highly recommend you point your husbands to this article. … or print it off and just happen to have it lying around in a conspicuous place *smile*

As a woman grows in experience, time, loveliness, wisdom, as she is moving into her second wind, a milestone is reached. It is as significant in her life, and as remarkable as the onset of puberty.

Yes. You guessed it. This is about menopause.

Now what does this have to do with the guys?

There are times when a man looks back on a relationship and finds missed opportunities to make quantum leaps to impress his wife as a man. Well this is a new day and a new opportunity! Let’s take a trip and learn what happens during this time; then how to use your ability to positively influence the outcome.

Start out with the 3 Never’s:

• Never ever under any circumstances panic
• Never ever fake what you don’t know
• Never ever forget this is your wife’s first time too

So what is this menopause all about? “…-what many women refer to as the “change of life” that signals the end of a woman’s reproductive years” (http://www.womenshealth.gov/borders/womenshealth , article Understanding Menopause, paragraph 1).

As a man that wants to maintain his relationship and enhance it during this transition the saying is true, “to be forewarned is to be forearmed”. While you cannot control the internal changes you can decide how to respond to the symptoms when you know what they are.

Here is a list:

• Irregular vaginal bleeding, abnormal bleeding, unpredictable, excessive bleeding
• Hot flashes & night sweats; a feeling of warmth that spreads over the body
• Vaginal symptoms vaginal dryness, itching, or irritation and/or pain with sexual intercourse
• Urinary symptoms tissues of the vagina becomes drier, thinner, and less elastic; a sudden urge to urinate may occur during straining, coughing, or laughing
• Emotional and cognitive symptoms of fatigue, memory problems, irritability, and rapid changes in mood
• Body weight gain is not common but possible
• Skin Texture acne, wrinkles
• Sexual motivation decrease in desire for sexual intercourse

This is not an exhaustive list of symptoms. See an awesome article on this site You aren’t crazy, you just have menopause anxiety

So what can you do to make the transition easier and be your ladies hero? Here are a few suggestions:

• Make it easy for her to talk to you about it by not treating her as if there is something “wrong”. Treat this as a transition not a permanent condition
• Be flexible, laugh, cry, let her know you are there for her
• Continue to educate yourself about menopause. Read books, consult medical professionals
• Remember it is not a women issue; it is a relationship issue
• Be understanding but don’t be a fake
• Give her room and don’t smother her, but be observant
• Do let her know she is wanted, needed, and appreciated
• Know that what makes her comfortable one day may be uncomfortable the next

Be aware that there are recommended ways of dealing with symptoms that are out of control and your physician should be consulted. More physicians are becoming knowledgeable in use of natural treatments for systems.

Now you know it is a little more than just “hot flashes”!

More information!

Vonzel Sawyer is a life coach, minister, husband and philosopher (father of five and grandfather of eight) who believe that combining wisdom with practical application allows a person to be both maxamized and magnified. When combined this becomes the power of what Vonzel calls a Maxafication-ized life.

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Blog carnival

Do you have a post you would like to share on aging? Submit your post to the monthly Silver & Grace blog carnival.

You aren’t crazy, you just have menopause anxiety

I consider myself to be a pretty calm person. Oh sure, I get shaken by what life throws at me, but after some initial ‘Oh woe is me’, I am back on track.

Until the past couple of years, in which my mind has gone spiraling down rabbit holes of sheer dread for the most trivial of reasons. We are talking full blown anxiety and panic attacks.

Thank goodness Mr. Very Right is trained in counseling post traumatic stress victims. On more than one occasion he has had to hold me tight while my body shakes uncontrollably. All the while talking to me in a calm soothing voice.

Seriously, I would have bundled me straight off to the loony bin!

Welcome to yet another unwelcome symptom of perimenopause and menopause.

Why can’t we cope?

Our tanking estrogen level is the main culprit. There is a link between estrogen and our feel good neurochemicals: serotonin, norepinephrine, dopamine, and melatonin. When these little babies are messed up our coping responses are not up to snuff.

Now add in additional life stresses women our age often experience, such as job dissatisfaction, empty nest syndrome, and elder care duties. All of a sudden we find ourselves one step away from a good old fashioned meltdown.

How do we know we are experiencing an anxiety attack?

Oh trust me, you will know!

• irritability
• crying
• shakiness
• nausea
• pounding heart
• obsessive thoughts quite often in the form of “What if (fill in imagined horror of your choice) happens?”

And chances are all of these symptoms are happening at once.

What do we do?!

While you are in an episode? Breathe. Nice deep calming breaths. Take a soothing bath. Distract your thought patterns as best you can. And most importantly, tell yourself this is a chemical reaction, and your imagined horror is exactly that … imagined.

However, prevention is always best.

• eat a healthy diet
• avoid stimulants such as caffeine and sugar
• get plenty of exercise
• take supplements formulated for menopause

If your symptoms are severe or frequent, make sure you see your doctor to get your hormone levels checked. Then discuss your options for getting everything back in balance.

What if our anxiety and panic is not linked to menopause?

I can always link my attacks to either the time of the month, or unhealthy eating habits. However, if there is no obvious link to your hormone levels please check with your doctor. You may have anxiety or panic disorders that need medical and/or psychological treatments.

This too shall pass

Remind yourself that this too shall pass. But as important, or even more important, communicate what is going on with your loved ones. It’s scary enough to experience an anxiety attack, but it is also scary to witness one. Mr Very Right might have the right training for supporting someone through an attack, but it’s different when it is your wife.

Of course, the odd look on his face may just have been him figuring out what size straight jacket I wear.

Have your say

Do you find yourself more anxious?

What tricks do you use to make it through an severe anxious moment?

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Blog carnival

Do you have a post you would like to share on aging? Submit your post to the monthly Silver & Grace blog carnival.

Turns out I have dry eye syndrome

As I was researching menopausal symptoms, I stumbled across one called dry eye syndrome. Huh, I thought. That would make an interesting and informative post, even though I don’t have that.

Let me repeat that last phrase … even though I don’t have that.

Imagine my not so pleasant surprise, as I was doing my research, to discover that apparently I do!

But more on that shortly. Let’s start at the beginning.

What is dry eye syndrome?

Our eyes are covered by three layers of tear film that protect the cornea:

• outer lipid layer
• aqueous layer
• inner mucin layer

Changing hormones can decrease one or more of these layers. In other words, our tears aren’t working like they should.

Now, I realize this is hard to believe, because another symptom of menopause is irrational bawling. But that aside, when there is an imbalance in our tear system, we can get dry eyes.

What are the symptoms?

When our eyes are not properly lubricated we can experience the following in our eyes:

• light sensitivity
• gritty sensation
• itching
• redness
• blurry vision
• pain

… and here’s what caught me off guard …

• tears streaming down our face for no apparent reason.

Not to be confused with irrational bawling. Like I said, that’s another menopausal symptom.

Well, over the past year, I have experienced tears streaming down my face for no apparent reason. Turns out this is because the eye is freaking out because it is too dry and it is telling the nervous system to create tears.

Now what?!

As is normally the case, there are ways to control this menopause symptom with and without medications.

First, we can do the following:

• keep room air moist with a humidifier
• stay hydrated
• avoid heat vents that blow straight into the eyes
• take fish oil supplements as Omega-3 is thought to help

If symptoms persist or are extreme, other options are:

• use of artifical tear drops and ointments
• surgery to plug the tear drains

Is it really menopause causing this?

I will add the caveat of consulting with your health care professional to eliminate other causes of dry eye syndrome such as:

• seborrhoeic dermatitis
• rosacea
• contact dermatitis
• allergic conjunctivitis
• Sjögren’s syndrome
• rheumatoid arthritis
• lupus
• shingles

Who knew?

So, there you have it. Turns out I have dry eye syndrome. This flow of tears doesn’t happen very often — okay, except for the irrational bawling — so for now I’ll just pay attention if it is triggered by a dry environment. But, if it gets worse, I now know what my options are.

Have your say:

Have you heard of dry eye syndrome?
Do you have it? And if so, is it bad enough to be bothersome?
Do you bawl irrationally? Okay, that was a trick question. If you are menopausal, of course you do.

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Blog carnival

Do you have a post you would like to share on aging? Submit your post to the monthly Silver & Grace blog carnival.

Menopause acne: the return of pimples

It’s Saturday and you have a date with that hot guy in your Science class. You’ve had a crush on him since grade 9 and he has finally asked you out. You’ve been planning your outfit for days, and you know exactly how you are going to do your hair. You walk into the bathroom to start primping and preening and stare into the mirror in horror.

There they are. Several huge pimples leaping off your face, and you know that no amount of cover stick is going to hide them.

Fast forward thirty years. It’s Saturday and you have a date with your husband. The kids are farmed out at their friends’ places for the entire weekend! You’ve been planning your outfit for days, and you know exactly how you are going to do your hair. You walk into the bathroom to start primping and preening and stare into the mirror in horror.

There they are. Several huge pimples leaping off your face, and you know that no amount of cover stick is going to hide them.

What the?

They’re baaaaacccckkkk.

Welcome to menopause acne.

Why have the pimples returned?

For the same reason they showed up when we were teenagers, namely wildly fluctuating hormones. Only this time there is a bit of a twist. Just like thirty years ago, our sebaceous glands are going into sebum producing overdrive. But this time our skin cells are dying off faster then they can be sloughed off. This means our hair follicles become clogged with a double whammy of hair and dead skin cells.

Kaboom. Pimples.

Can we eliminate or at least reduce menopause acne?

Check out your diet. If you are eating a carbohydrate rich diet, your insulin can be turning into androgen, which is one of the hormones responsible for pumping out the oil.

Drink lots of water. Are you getting your eight to ten glasses a day?

Studies show that Vitamin B and Vitamin C help calm down oil production, so you might want to add these as supplements.

Keep your skin clean and exfoliate regularly to remove the dead skin cells. Using toner helps close up the pores so that daily dirt and grime doesn’t get trapped inside.

Make sure it is acne

This is from personal experience. You should check with your doctor to make sure this is acne and not rosacea. The worst thing you can do for rosacea is treat it like acne.

I have rosacea and ideally should only use water on my face, although I have found a few cleaners that are passable. Exfoliation is an absolute no-no, as is toner. Both of these cause nasty flare ups. As rosacea sufferers know, facial skin needs to be treated with the utmost care.

This too shall pass

Once you have determined it is menopause acne, and you are following a proper diet and engaging in daily skin care, the only other thing to do is wait it out.

Just like in teens, our hormones do eventually settle down, and our skin will return to normal.

And that date with your husband? A nice push up bra will do the trick. Trust me, he won’t even notice a pimply nose.

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Black cohosh: is it really safe?

Black cohosh. Every article or book you read on perimenopause and menopause suggests black cohosh as an excellent symptom reliever. But is it really the miracle cure it is made out to be?

What is it?

Black cohosh is an herb. It is also commonly known as black snakeroot, macrotys, bugbane, bugwort, rattleroot, rattleweed.

The magic of black cohosh is actually found underground in its stems and roots. It is used fresh or dried in the form of teas, capsules, pills or liquid extracts.

What does it do?

It does just about everything, it seems. Commonly known for relieving night sweats and hot flashes, it is also used for menopausal depression, vaginal dryness and menstrual cramps.

But is it safe?

Ah, now that is a good question! I am a bit cynical by nature when it comes to miracle cures, so I decided to investigate.

First I started with my resource library. Seems my favourite menopause authors are all for black cohosh.

Ann Louise Gittleman, Before The Change, recommends 4 to 8 milligrams daily for hot flashes and vaginal dryness.

Nisha Jackson, Perimenopause: Balance Your Hormones Naturally, also recommends it for hot flashes and night sweats.

Christiane Northrup, The Wisdom of Menopause, suggests using black cohosh for depression, vaginal dryness, hot flashes and menstrual cramps. Although, she does add the warning that it may interact adversely with medicines for high blood pressure.

So, far so good, but …

Next, off to check with Mr. Google. And here is where it starts to get dicey. There are lots of articles hailing the virtues of black cohosh, but some articles questioning it.

There is this from the National Center for Complementary and Alternate Medicine:

United States Pharmacopeia experts suggest women should discontinue use of black cohosh and consult a health care practitioner if they have a liver disorder or develop symptoms of liver trouble, such as abdominal pain, dark urine, or jaundice. There have been several case reports of hepatitis (inflammation of the liver), as well as liver failure, in women who were taking black cohosh. It is not known if black cohosh was responsible for these problems. Although these cases are very rare and the evidence is not definitive, scientists are concerned about the possible effects of black cohosh on the liver.

And over at Livestrong.com:

In 2006, Australia, Canada and the United Kingdom all took such actions, and in 2008, the U.S. Pharmacopeia (an organization that sets standards for foods, supplements and drugs) recommended that black cohosh products include a cautionary statement about the possibility of liver toxicity.

There is also conflicting evidence on whether black cohosh actually does relieve menopausal symptoms or not, as clinical trials have only ever lasted for periods of six months.

Also need to watch for …

As with any supplement, there are potential side effects, even if only mild:

• headaches
• heaviness in the legs
• upset stomach
• nausea
• constipation
• irregular or slow heart rate
• low blood pressure

To black cohosh or not to black cohosh

I am not at the night sweat or hot flashes stage … thank goodness … so, I have not had occasion to try black cohosh. I am not frightened off of it by what I’ve read, as the health risk seems to be fairly low, if any at all. However, like anything new I put into my body, I will very carefully monitor my body’s response to it. Anything out of the norm happens, and I’ll be flushing the supplements down the toilet faster than you can say “Hot flashes suck”.

I will also combine using black cohosh along with other symptom relievers, such as proper exercise and diet. It won’t be my miracle cure, but part of a symptom reliever package. As my mother always says “Everything in moderation”.

Have your say:

Have you tried black cohosh? If so, did it work for you? How long did you take it for? Any adverse symptoms?

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Interview: E, author of Shmirshky

Before I get to the interview part of this post, I just have to tell you how well timed the book, Shmirshky, was for me. It arrived in the mail while I was having a particularly bad perimenopausal phase. So, picture the following after having the book in my possession for a week.

I get up in the morning and want to take the book to work with me. I distinctly recall having the book beside me on the couch the night before, but the book isn’t on, or under, the couch. It isn’t on my desk. It isn’t on the book shelf. I check the recycling bin. You know, paper …. recycling … but no. Then I check the doors of the house. No forced entry, so clearly nobody came and stole the book overnight.

At this point, I am beside myself. I know, it’s just a book, but it’s the principle of finding that which is lost. I am so distraught, I consider phoning in sick in order to tear the house apart. In the end, I did the responsible thing and went to work, but I sat in the bus wracking my brains as to where the darn book could be.

You know where the book was? On my desk at work!

It was never on the couch beside me the night before, because I had left it at work! Now how awful is that? Not to mention ironic, completely losing track of a book that talks about perimenopausal forgetfulness.

All this to say, Ladies, if you haven’t already read my book review on Shmirshky, please do so here.  And then get yourself a copy! You get a 20% discount by putting in the promotion code SILVERGRACE at shmirshky.com

And now onto the interview with the very witty, but very passionate about perimenopause and menopause (PM&M), E. And remember a shmirshky is a women and/or her vagina. An erlick is a man and/or his penis.

Eliza asked about support from the men in our lives:

I love your idea of a Shmirshky Board to support us through PM&M. I have never been one to surround myself with female friends, but I am now! We empathize with “oh yes, I know exactly what you are talking about”‘. But the men in our lives do not know exactly what we are talking about, and I am sure this leaves them dazed and confused at best, frustrated and angry at worst. You give a lot of credit to your husband’s support. What advice do you have for the men in our lives as we travel the wild journey of PM&M?

E answered:

We need to first educate ourselves about PM&M. Then, we need to share this knowledge with the important erlicks in our lives. How could they possibly know what we are going through? There is no crystal ball to look through so that they can read our shmirshkies! We must tell them, teach them, and talk to them. That is why, this book is for erlicks too. You can feel comfortable giving it to your boyfriend, husband and son. It is a quick easy read…with a few chuckles along the way so that no one falls asleep… and in a few hours communication opens up and the dark cloud is lifted on these precious relationships!

Erlicks want to be supportive, they want to help…they don’t know how. Here is a true story that brings this home. Early mornings you can find me in my shmirshky robe (they are on our website- coziest robe ever!) drinking coffee signing books. Outside of our house, it is swarming with construction people. The other day there was a knock at the door. It was our contractor with a question. He came in and saw me signing books – was intrigued by the cover (!) and asked what it was about. I told him it was about menopause. He said his wife was having the hardest time with it. He wanted to buy the book from me. I told him if he promised to read it first – it would be my gift. A few hours later, there was another knock at the door. It was his superintendent. He said his girlfriend was a total mess. She wouldn’t talk to him about it. He was so concerned and frustrated. He asked if he could buy a book. I told him the same thing. He left with a book – excited that there was something he could read to help him help her.

Yesterday, 7AM – again robe and coffee in hand….there was a knock at my door. I opened up the door…this lovely man whom I had never met said, “I heard you wrote a book about menopause. Can I buy one?” His wife is miserable and so is he. None of these men were shy about asking for a book. They really want to be supportive. I was thinking I need to take off my robe, throw on some jeans, grab a construction helmet and a backpack full of books and go hang out with the guys!

Eliza asked about discussing menopause ‘off days’ at work:

And speaking of men … the other day, I had to tell my younger male boss that I could not come into work, because I had done well just making it to my laptop to email him. Heck, I had done well to find my laptop! And since this was the third month in a row I had to call in sick for a couple of days, I decided it was time I gave him an explanation. I simply told him that there were definite advantages to being in my late forties, such as speaking my mind (that was guaranteed to make him laugh, since he just shakes his head in bemusement when I open my mouth), but it also meant a day or two a month when I wasn’t going to make it into work due to hormone induced brain fog and anxiety. As a society, we are only just speaking up about menopause privately. In your experience, are we starting to talk about the impacts of PM&M on our work lives, or do we still have a long way to go with this?

E answered:

Over half our lives we are in PM&M or post M. We need to get over the stigma and open up the conversation. Let’s take PM&M out of the beauty salons and put it on the boardroom tables. I wrote this book for anyone who has a vagina or knows someone who has one. Everyone is going to go through it. Your children, friends, co-workers and lover will go through it too. Why is this secret? We need to talk about it

You can spot a PM&M women pretty easily. She is usually surrounded by post its! One of the many symptoms of low estrogen is inability to concentrate, to stay focused/complete a task, problems with short term memory, inability to think clearly, anxiety, crying, mood swings, forgetfulness…. oh joy… need I go on? Shmirshky is a movement. Together, one person at a time, we can change the taboo that surrounds PM&M!

Eliza asked about the link between menopause and becoming vulnerable:

I am fascinated by the spiritual and psychological changes that women undergo during this stage of life. It could be that up until PM&M, we are so busy nurturing others that we don’t have time to nurture ourselves. Then KABOOM our body says “Hey! You WILL pay attention to me, and I’m going to throw the most outrageous symptoms at you to make sure you do.” You talk about the need to become comfortable with being vulnerable. Do you think the forced loss of control over our bodies leads to spiritual and psychological vulnerability?

E answered:

Definitely! Shmirshkies are great care givers. Usually we are at the bottom of our own list. You know what happens to the bottom of the list……you never get to it! PM&M forces us to focus on us. That’s one of the reasons we come into it kicking and screaming. We do not want to admit that we are not “fine.” It is like being in the grocery store with a child on the floor throwing a temper tantrum. There are many books out that suggest you leave the child on the floor and walk away. Have you ever seen the child stop crying,, get up and be fine on their own? I never have. Eventually the adult scoops the kid up and leaves the grocery store embarrassed and ready to throw that damn book out the window. I say scoop yourself up early! We need to learn how to be ok with not being “fine” so we can get the help and support we need. I was the queen of “fine” until I was forced to face PM&M.

Do not hide your shmirshky under a bush! Reaching out is IN! Suffering in silence is OUT!

Have your say:

Are you comfortable talking about your PM&M symptoms with your partner and loved ones?
Have your PM&M symptoms caused you to be absent from work?
Would you tell your boss why you can’t get your sorry brain foggy butt out of bed?

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Book review: Shmirshky

Ladies! You have to read the book Shmirshky, by E. And then you have to get your spouse, children, and anyone else who deals with Perimenopausal/Menopausal You to read it.

Warning: do not read this book on the bus. You will laugh out loud many times and risk looking odd.

First, some terms:

shmirshky – vagina; woman; female; babe

As opposed to

erlick – penis; man; male; dude.

So, this book is written by a shmirshky about her shmirshky, for other shmirshkies with shmirshkies. But it is also an excellent book for erlicks to learn about shmirshkies and their shmirshkies.

Confused? Allow me to translate.

This book is written by a woman, about her vagina, for other women with vaginas. But it is also an excellent book for men to learn about women and their vaginas.

Bottom line, it’s a survivors guide to perimenopause and menopause.

Shmirshky is brilliantly funny. And yet, really all E does is take common universal female truths and dare to write about them. Like this annoying female fact:

The only consistent thing about my period was that it always seemed to join my husband and me on our vacations (including our honeymoon!). Of course, everyone wants to take their period with them on vacation, right? … My husband, David, my period, and I have been to many fun places over the past thirty-two years.

Sound familiar, girls?

Yet, Shmirshky is also serious. In reference to our stoic female need to always be the care giver, hiding any need to be the care receiver:

Whole generations of shmirshkies are involved in this cover-up; everyone thinks they have to be “fine” … By the way, the next time a shmirshky you love says that she’s “fine”, ask her how she really feels.

I have read many books on perimenopause and menopause. Most very well written, but none of them just tell it like it is with quite the same boldness. Be it the good, the bad, or the outright bitchface.

All the information you need on symptoms, tests, and treatments is covered in this wonderful little book. But it’s all in layman, sorry layshmirshky terms, and wrapped in humour and love.

Love for ourselves, love for our shmirshkies, and yes, even love for our perimenopause and menopause, or PM&M as E shortens it to. After all, as E discovered:

We don’t go through PM&M, as I had originally thought, but rather, we are PM&M.

I am giving this book to my husband to read. Actually, what I said to him was “I am going to make you read this book.” He’s wonderfully supportive, but I think he’s a tad dazed and confused by what I am going through. This is a fun way for him to gain some insight.

Even if you have read copious amounts of information on perimenopause and menopause, I highly recommend this book, if only for the entertainment value!

I gained some new information, but what was truly wonderful was the feeling I walked away with. That I am not alone.

In her book, E truly promotes the Silver & Grace philosophy of community. It’s all about SoS ….

Sisterhood of Shmirshky – all the ladies near and far.

Important Information!

Copies of Shmirshky will be given away in a contest here at Silver & Grace on March 16.

Silver & Grace is thrilled to offer its own Sisterhood of Shmirshky a 20% discount on all copies purchased through E’s website. Please go to Shmirshky.com and put in promotional code: SILVERGRACE.

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Putting menopause insomnia to rest

I always get up in the middle of the night to go to the washroom. In the past I wouldn’t even really wake up. I would just stumble through the deed on auto-pilot, back asleep as my head hit the pillow.

Not anymore. Now when I get up in the middle of the night, I stay up. Oh, I go back to bed, but I’m done sleeping for a good hour or more.

The alarm goes off shortly after managing to drift back to sleep. So, I haul myself out of bed and head off to work. But, I’m in good company once I get there, because I hear more than one woman my age complain about being awake for a good part of the night.

Menopausal insomnia. Gotta love it.

Most of the literature associates the sleeplessness with night sweats. I’ve never had night sweats, so that’s clearly not my problem. I just find that I’ve become a very light sleeper, and any disruption brings me to a fully awake state. Heading off to the bathroom wakes me up, and returning to a snoring Mr Very Right keeps me up.

And if the bedroom isn’t pitch black, I might as well not even bother going to bed.

Eliminate sleep disruptions

There are ways to help get a good night’s sleep. Obviously eliminating disruptions help. I find not turning on any lights when I go for my middle of the night bathroom visit helps. And ear plugs block out my husband’s symphony. We also have thick shutters that block out all external light sources.

Tryptophan is your friend

Tryptophan is used by our bodies to make serotonin, which controls sleep patterns. Drinking milk before bed helps. Most literature suggests the milk has to be warm, but there isn’t actually any evidence that the tryptophan is more bio-available in warm milk versus cold. Personally, the thought of drinking warm milk makes me queasy, so I drink mine cold.

Other tryptophan sources are:

• bananas
• dates
• figs
• tuna
• grapefruit
• peanut butter
• and the ever famous sleep inducer, turkey

Other sleep inducers

Exercise! When I run during the day, I sleep much better.

Take time to unwind from a busy day. Turn off the electronics and pick up a book. I used to play those fun little computer games just before bedtime, but then I’d lie there staring at the ceiling while my mind blew up little coloured balls.

What not to do before bed

Drinking caffeine and alcohol should be avoided three to four hours before bedtime. If you like a nice cup of tea to wind down with in the evening, make sure its herbal.

Make sure you eat these foods early in the day, as they act as stimulants:

• cheese
• bacon
• sausage
• tomatoes
• spinach

Don’t watch the clock

The absolute worse thing I can do when I can’t get back to sleep is watch the clock. That just makes me anxious and irritable about how long it’s taking me to get back to sleep, and how soon the darn alarm clock is going to go off.

Instead, I just lie there in a relaxed state. I might not be sleeping, but at least my body and mind are resting. Most days, therefore, I am still able to get up feeling somewhat refreshed, and on the days I truly am exhausted I just go to bed a little earlier and hope it all evens out in the wash.

Your thoughts:

• When you find yourself wide awake in the middle of the night, do you stay in bed, or do you get up and do something until you are tired again?
• Are there foods or activities that you absolutely have to avoid at night in order to get a good sleep?

Suggested reading:

How to Beat Insomnia Through Menopause
Menopause Insomnia: Symptoms and Treatments
Eliminate Menopause Insomnia And Sleep Well Again

Your turn

Do you have a personal story to share? Silver & Grace is always looking for stories that turn the theory into reality. To submit your story click here.

Is there a topic related to the spiritual or physical aspect of aging gracefully that you would like to see covered? Please send post ideas to Eliza by using the Silver & Grace contact form.

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Cooling down those hot flashes

Hot flashes are something I thankfully have not experienced yet. I know I won’t be too impressed with them as I would much rather be too cold than too hot. When you are cold you add layers, but when you are hot, once you are down to the buff, there isn’t much more you can do.

Besides, stripping down to the buff tends to be frowned upon in many social settings.

What to expect

I imagine for those of you who have already experienced hot flashes, you know exactly what to expect. But for those of us who haven’t, here’s what we have to look forward to:

• a pressure that indicates a hot flash is on its way
• spread of mild to intense heat on the upper body and face
• red and blotchy skin on the face and upper body
• rapid heartbeat
• perspiration

All of this followed by a chill as the hot flash ends.

Estrogen and the hypothalamus

Remember biology class when we learned all about our brain? There’s a very important section called the hypothalamus, which controls, amongst other things, our body temperature.

When we overheat, the hypothalamus sends an emergency signal to our body: Ditch the heat! Now! As a result, we sweat to cool off and the blood vessels dilate to release heat through our skin.

This is a very good thing on those hot Summer days. However, when our estrogen levels drop the hypothalamus gets confused. It thinks we are overheating when we aren’t. Poof! Hot flashes.

Who experiences hot flashes?

According to the stats, 85% of us will frantically fan our faces for a couple of years as we enter peri-menopause. Some of us will have the not so good fortune to continue for quite a number years longer.

How can we reduce the number of incidences?

There are triggers for hot flashes. The trick is to pay attention and identify what sets yours off and avoid them.

Some triggers are:

• stress
• alcohol
• spicy food
• smoking
• caffeine

And, of course, actually being in already hot situations such as

• hot tubs
• saunas
• stuffy rooms

Making other lifestyle changes

As with all our other menopausal symptoms, developing healthy habits helps:

• increase your exercise
• take time to relax and de-stress
• eat healthfully

Consult your health care practitioner

If your symptoms are severe and disruptive, you can discuss medical options such as:

• blood pressure-lowering medication
• anti-depressants
• bio-identical hormone therapy

Be prepared

Given the inevitability of hot flashes, it’s best to be prepared:

• Dress in layers
• Avoid synthetic clothes; stick to natural fabrics such as cotton
• Drink ice water
• Use cotton sheets
• Keep the bedroom nice and cool

And worse comes to worse, stick your head in the freezer. Seriously!

We have a walk-in fridge. I suspect I’ll be spending some time in there. At least I’ll be well fed.

Your say:

• Any tips to share on how to reduce the number of hot flashes experienced?
• What do you do to find relief while you are in middle of a hot flash?

Suggested Reading:

All About Hot Flashes
Hot flashes
10 Ways to Relieve Menopausal Hot Flashes

Your turn

Do you have a personal story to share? Silver & Grace is always looking for stories that turn the theory into reality. To submit your story click here.

Is there a topic related to the spiritual or physical aspect of aging gracefully that you would like to see covered? Please send post ideas to Eliza by using the Silver & Grace contact form.

Don’t miss out!

To make sure you don’t miss out on any of the topics and discussions, subscribe by RSS or Email

Next Page »