Aging with Intention: Using Menopause to Improve Your Longevity
Aging is a natural part of life. But throughout history — from fabled elixirs to experimental medical treatments — we’ve looked for ways to slow it down and enjoy more years of our lives.
The reasons for how and why we age remain a mystery. What we do know is that it’s a complex process influenced by our genes, biology, lifestyle choices, and environment.
We also know that females tend to outlive males — even though we experience a sharp decline in our health and longevity following menopause — and spend more of our lives in poorer health.
So, why do women live longer? And what can we do to protect our longevity and improve our health during those years?
In this article, we’ll discuss the unique traits of the female body that both protect — or harm — our longevity. We’ll also explore ways to take your health into your own hands and improve how you age.
The Female Longevity Paradox
Females live longer than males in over 60% of the species on earth. That may be thanks to several built-in traits that protect us and combat the adverse effects of aging earlier in life. In fact, the enhancements we’ve been given, in many ways, make us not so different from superheroes.
People born as females have two x-chromosomes to use in their development. This additional x-chromosome provides a handy backup system to buffer against certain genetic conditions and diseases that might be found on one of our x-chromosomes. Additionally, our enhanced immune system helps us respond better to infections than our male counterparts and reduces the risk of age-related diseases.
Females also have more estrogen than males — and this is our superpower.
Estrogen is a sex hormone produced mainly in our ovaries that plays a vital role in sexual and reproductive development. But it’s also critical for the proper function of many other organs and systems in the body.
While estrogen doesn't "prevent" aging per se, it does offer protective effects that can delay or mitigate some age-associated changes and diseases. Estrogen also increases the expression of longevity-associated genes and decreases harmful particles produced in our cells that cause cell damage.
But, just like all superheroes, the female body has one critical weakness. A certain phase in our lives threatens these incredible defenses, and it’s often a turning point in our health and longevity.
Menopause: Longevity’s Kryptonite
Menopause is a natural transition in a woman's life accompanied by a significant decline in the production of estrogen and progesterone hormones. While we don’t know why menopause occurs, we do know that our ovaries, which are responsible for producing most of our estrogen, age at twice the rate of any other organ in our body.
This means most women begin peri-menopause around the age of 38-44 and spend nearly a third of their life in menopause.
Why is this important? Because the loss of estrogen and progesterone has a profound effect on our bodies. As estrogen levels drop, bone density decreases, heightening the risk of fractures. Altered cholesterol levels put the health of our heart at stake, and the risk of diabetes, stroke, and memory disorders surges. Lower estrogen levels also affect our immune system response, making us more susceptible to various chronic ailments.
All of these factors jeopardize our long-term health and vitality, but the effects of menopause can extend even further. Menopause accelerates cellular aging by 6%, and the symptoms themselves can impact our longevity.
How to Enhance Your Longevity
While it might seem like improving your longevity is beyond your control, it’s important to know that your genetics are only about 10% responsible for how long you’ll live.
So, what can you do to enhance your longevity today?
Make Lifestyle Changes
Clean Up Your Diet
Diet plays a pivotal role in aging. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins reduces the risks of chronic diseases and increases longevity. On the other hand, diets heavy in processed foods and sugars promote inflammation and can hasten the aging process.
Eat More Foods with Antioxidants
Antioxidants combat free radicals, those unstable molecules that can cause damage to our cells and contribute to aging and various diseases. By neutralizing these free radicals, antioxidants help protect our body from oxidative stress, which is linked to chronic illnesses and degenerative conditions. Consuming a diet abundant in antioxidant-rich foods, such as berries, nuts, leafy greens, and dark chocolate, not only supports overall health but also aids in reducing the risk of age-related diseases, paving the way for a longer, healthier life.
Add Phytoestrogens Into Your Diet
Phytoestrogens, plant-derived compounds that mimic some of the actions of the hormone estrogen in our body, have been linked to various health benefits. They can play a role in balancing hormones, supporting bone health, and even offering protective measures against certain cancers. Consuming a diet abundant in phytoestrogen-rich foods, such as soy products, flaxseeds, and certain beans, not only promotes overall well-being but may also aid in mitigating age-related health challenges, contributing to a longer, more vibrant life.
Moderate Alcohol Consumption
While excessive alcohol consumption can be detrimental and often makes menopause symptoms worse, light to moderate consumption, particularly red wine, might be associated with increased lifespan and reduced heart disease risk.
Quit Smoking
Smoking is a leading cause of various diseases. Avoiding tobacco and mitigating exposure to environmental smoke can substantially increase your life expectancy.
Exercise Regularly
Regular exercise is essential for healthy aging, and including both aerobic and resistance training has been shown to reduce the risk of various chronic diseases, enhance cognitive function, and improve longevity.
Maintain A Healthy Weight
Obesity is linked to various health issues, including cardiovascular diseases, diabetes, and certain cancers. However, an underweight body mass index (BMI) can also negatively impact longevity. Maintaining a healthy weight through diet and exercise can help enhance your lifespan.
Reduce Stress
Chronic stress can be detrimental to longevity. Prolonged exposure to stress hormones, like cortisol, can lead to various health issues, from heart disease to a weakened immune system. Techniques such as mindfulness, meditation, and yoga have been scientifically shown to reduce stress and its adverse effects.
Maintain Social Connections
Strong social connections and maintaining your mental health can positively influence your longevity. Across 148 studies, stronger social relationships increased the likelihood of survival by 50%.
Take Care of Your Mental Health
Mental well-being is intimately tied to physical health; conditions like depression and anxiety can have tangible effects on physical health. Seeking help when needed, whether through therapy, friendships, or other interventions, is crucial to your longevity.
Get Regular Health Screenings
Early detection and management of diseases is one of the best ways to improve longevity. In fact, according to findings from the latest Hologic Global Women’s Health Index, regular visits to healthcare professionals, such as mammograms for breast cancer and Pap smears for cervical cancer, may add up to two years to a woman’s life expectancy.
Get the Right Treatment for Aging
While the fountain of youth remains a myth, personalized care from someone trained to understand female longevity can address the effects of aging and enhance your quality of life during those years.
Hormonal and non-hormonal interventions each offer their own unique set of benefits and considerations. That’s why you want a knowledgeable guide to help you investigate your health needs and navigate the different options.
Hormonal Treatment for Aging
Hormone replacement therapy (HRT) is an effective way to manage the symptoms of menopause by replenishing declining hormone levels. Research into the effects of HRT on longevity is limited but shows hope.
A long-term study from 1981-2003 involving over 8,800 women found that women who took estrogen lived longer than those who did not. In fact, over 22 years, the study found that women who did not take estrogen died younger — and often sicker — than their estrogen-taking peers. Additionally, the risk of both death and age-related diseases was lowest among longer-term, lower-dose users.
While HRT offers numerous benefits, it does come with potential risks and side effects. Most physicians recommend starting hormone replacement therapy within 5-7 years of menopause at the lowest dose possible for the fewest years needed. Before beginning any HRT regimen, it's essential to consult with your healthcare provider to determine if it's the right choice for your individual health needs.
Non-hormonal supplements and medications
Beyond hormone replacement therapy, many vitamins and minerals stand out for their potential to combat age-related issues. These non-hormonal alternatives can offer benefits like reducing inflammation, bolstering the immune system, and replenishing vital nutrients.
Empower with Antioxidants
Free radicals — rogue molecules in our bodies — can cause cellular damage, a key factor in aging and various diseases. Antioxidants, like vitamins A, C, E, and Selenium, counteract these culprits.
Combat Inflammation
Chronic, low-grade inflammation is a crucial contributor to aging. Omega-3 fatty acids, abundant in fish oil and specific plants, are proven to douse inflammation, safeguard brain health, and lower the risk of chronic ailments. Similarly, curcumin, derived from turmeric, acts as a potent anti-inflammatory agent and antioxidant, addressing inflammation at its root.
Shield your Immune System
Vitamin D helps absorb calcium for stronger bones, reducing your risk of fractures and osteoporosis. It also activates our immune defenses to fight off pathogens and protects against cognitive decline. Zinc offers dual benefits: it boosts immune function and helps maintain proper cell function to prevent chronic diseases and conditions associated with aging.
Nourish your Nerve Function
Magnesium is multifaceted. It ensures heart rhythm stability, mitigates hypertension, and plays a pivotal role in nerve function, aiding electrical signal transmission in the body.
Taking vitamin and mineral supplements is not a one-size-fits-all approach. While supplements can benefit people with specific deficiencies or certain health conditions, they aren’t always necessary for everyone. Talk to a healthcare provider before adding supplements to your routine to ensure you take the ones that best match your health needs.
FemGevity: Your Key to Longevity
Navigating the complex aging landscape, especially for women, requires knowledge, attention, and personalized care. While getting older is inevitable, many factors affecting our longevity are within our control.
At FemGevity, our comprehensive approach to care can provide you with the tools, resources, and knowledge to improve your health and longevity. We’re redefining the way women’s health is treated through menopause and beyond so that you can live more of your life in good health.
References
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Lee, HC., Wei, YH. (2012). Mitochondria and Aging. In: Scatena, R., Bottoni, P., Giardina, B. (eds) Advances in Mitochondrial Medicine. Advances in Experimental Medicine and Biology, vol 942. Springer, Dordrecht. https://doi.org/10.1007/978-94-007-2869-1_14
Paganini-Hill, Annlia et al. “Increased longevity in older users of postmenopausal estrogen therapy: the Leisure World Cohort Study.” Menopause (New York, N.Y.) vol. 25,11 (2018): 1256-1261. doi:10.1097/GME.0000000000001227
Ruby, Graham J et al. Estimates of the Heritability of Human Longevity Are Substantially Inflated due to Assortative Mating, Genetics, Volume 210, Issue 3, 1 November 2018, Pages 1109–1124, doi: 10.1534/genetics.118.301613
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University of Bath. "Scientists investigate why females live longer than males." ScienceDaily. ScienceDaily, 24 March 2020. <www.sciencedaily.com/releases/2020/03/200324131821.htm>.
Jose Viña et al., Why Females Live Longer Than Males: Control of Longevity by Sex Hormones. Sci. Aging Knowl. Environ. 2005, pe17-pe17(2005). DOI: 10.1126/sageke.2005.23.pe17
The 27 Main Symptoms of Hormone Depletion
Navigating the Many Symptoms of Hormone Depletion Around Perimenopause and Menopause: What to Expect and How to Manage Them
Menopause and perimenopause are significant life transitions that affect women both physically and emotionally as hormone levels begin to fluctuate and decline. Many women may enter perimenopause as early as their 30s without realizing it, only becoming aware when symptoms have persisted for a long time and become difficult to manage. While these hormonal changes are natural, the variety of symptoms they bring can feel overwhelming, often leaving women struggling to maintain balance and well-being. Below, we’ll explore some of the most common symptoms of perimenopause and menopause, along with insights into how to manage them effectively.
1. Hot Flashes
Hot flashes, also known as vasomotor symptoms, are perhaps the most well-known symptom of menopause, affecting up to 80% of women. These sudden surges of heat, often accompanied by sweating and flushed skin, can be uncomfortable and disruptive to daily life. While the intensity and frequency of hot flashes vary from woman to woman, they often begin during perimenopause and may persist for several years after menopause. Managing hot flashes can involve lifestyle changes like avoiding triggers (such as spicy foods or alcohol) and dressing in layers to help cool down quickly.
2. Vaginal Dryness
As estrogen levels decline, the vaginal tissues may become thinner, less elastic, and drier, leading to discomfort or pain during intercourse. This can affect intimacy and lead to emotional distress. Vaginal moisturizers, lubricants, or estrogen therapy can help alleviate these symptoms and restore comfort.
3. Mood Swings
Fluctuating hormone levels, particularly estrogen and progesterone, can lead to mood swings during menopause. Many women experience heightened irritability, anxiety, or even depression during this time. These emotional changes can intensify the response to everyday stress, leaving women feeling out of balance. Understanding the cause behind these shifts can be helpful, and seeking support from therapy or hormone therapy may provide relief.
4. Insomnia
Insomnia is another common symptom of menopause, often creeping in gradually until it becomes overwhelming. The classic 3 a.m. wake-ups and restless nights can leave women feeling unrefreshed and fatigued during the day. Lack of sleep further amplifies stress and emotional challenges, so addressing sleep hygiene and seeking help through relaxation techniques or medication can be crucial for managing insomnia.
5. Headaches
Headaches can worsen during menopause due to fluctuations in hormone levels, especially estrogen. For women who have experienced migraines or tension headaches, these hormonal shifts can intensify pain. Finding ways to reduce stress, staying hydrated, and seeking appropriate pain management can help alleviate these headaches.
6. Hormonal Weight Gain
Weight gain, particularly around the midsection, is common during menopause as metabolism slows and hormone levels shift. This weight gain often comes with bloating and water retention, making women feel puffy and uncomfortable. A balanced diet, regular exercise, and managing stress can help mitigate some of these changes, though the body may naturally hold more fat around the abdomen.
7. Easily Stressed
Many women find that their stress tolerance decreases during menopause. Hormonal changes can make small challenges feel more overwhelming, leading to frustration, irritability, and short tempers. Finding healthy outlets for stress, such as meditation, exercise, or time outdoors, can help manage these feelings.
8. Depression & Anxiety
The physical and emotional changes of menopause can negatively affect self-image and self-esteem. Hormonal fluctuations can disrupt sleep and brain chemistry, triggering new onset anxiety or depression, or worsening pre-existing mental health conditions. Addressing mental health is crucial during this transition, and seeking professional support may be necessary for managing these changes.
9. Brain Fog and Memory Issues
As estrogen levels drop, brain fog and memory difficulties, such as trouble recalling names or finding the right words, can become more common. Poor sleep only exacerbates this cognitive decline, making focus and clarity harder to maintain. Managing sleep issues and reducing stress may help mitigate these effects.
10. Fatigue
Menopausal fatigue is more than just being tired—it’s a persistent, overwhelming feeling of exhaustion that doesn’t go away with rest. This fatigue can severely affect daily activities, social interactions, and overall well-being. To combat fatigue, women may need to focus on improving sleep quality, managing stress, and adopting healthy eating and exercise habits.
11. Anger & Rage
Hormonal fluctuations can ignite intense anger or rage, often over minor frustrations that wouldn’t normally cause such a reaction. These emotional outbursts can take women by surprise and may strain relationships. Recognizing that these feelings are tied to hormonal changes can help with self-compassion and finding strategies to manage emotional responses.
12. Bloating
Bloating becomes more common during menopause, as hormone shifts affect digestion and increase water retention. This can leave women feeling uncomfortably full and swollen. Dietary changes and drinking plenty of water can help reduce bloating and digestive discomfort.
13. Skin and Hair Problems
Declining estrogen levels can affect the skin and hair, leading to dryness, thinning, and changes in texture. These visible signs of aging can impact self-esteem. Moisturizing regularly, using sunscreen, and eating nutrient-rich foods can help support healthier skin and hair during menopause.
14. Painful Sex
Vaginal dryness and thinning tissues often lead to discomfort or pain during intercourse, making intimacy challenging. Many women feel frustrated and disconnected from their bodies during this time, but vaginal lubricants, moisturizers, and medical treatments can help alleviate these symptoms and improve comfort.
15. Decreased Libido
Lower hormone levels may lead to a drop in libido, leaving women feeling less interested in intimacy. This change can be unexpected and may cause feelings of disconnection in relationships. Open communication and exploring different ways to maintain intimacy can help couples navigate this shift.
16. Hair Thinning
Hair thinning becomes more apparent as hormonal changes affect hair growth and strength. For many women, hair is closely tied to identity, and thinning hair can significantly impact self-esteem. Managing hair health through good nutrition, stress reduction, and targeted treatments can help slow down hair loss.
17. Joint Pain
Joint pain and stiffness can become more frequent during menopause due to decreased estrogen levels. Regular physical activity, stretching, and joint supplements may help reduce the discomfort associated with these changes.
18. Apathy
Feelings of apathy or emotional flatness may creep in during menopause, making everyday tasks feel burdensome. Hormonal changes dull the excitement and motivation, leaving women feeling disconnected from things that once brought joy.
19. Changes in Body Odor
Hormonal shifts can alter body odor during menopause, causing some women to feel self-conscious about changes in their scent. This unexpected symptom may require adjustments to hygiene routines or seeking advice from healthcare providers.
20. Decreased Muscle Mass
The loss of muscle mass during menopause can make women feel weaker and less resilient. Regular strength training, along with a protein-rich diet, can help counteract muscle loss and maintain physical fitness.
21. Digestive Issues
Hormonal fluctuations can disrupt digestion, leading to constipation, gas, and bloating. Dietary adjustments, probiotics, and regular exercise can help manage these digestive symptoms.
22. Osteoporosis Risk
With the decline in estrogen, women face an increased risk of osteoporosis, as bone density decreases, leading to a higher chance of fractures. Regular weight-bearing exercise, calcium, and vitamin D supplements can help protect bone health.
23. Gums and Oral Health
Hormonal changes during menopause can affect oral health, making gums more sensitive and increasing the risk of gum disease. Maintaining good dental hygiene and scheduling regular checkups can help prevent these issues.
24. Frozen Shoulder
Frozen shoulder, characterized by pain and stiffness, can develop during menopause, limiting movement and causing discomfort. Physical therapy and targeted exercises can help relieve symptoms and restore mobility.
25. Numbness & Tingling
Some women experience numbness or tingling sensations in their hands or feet due to hormonal fluctuations during menopause. While often harmless, persistent symptoms should be evaluated by a healthcare provider.
26. Heart Palpitations
Heart palpitations—sudden feelings of a racing or irregular heartbeat—can be alarming during menopause. These are often linked to hormone changes but should be monitored, especially if they become frequent or concerning.
27. Night Sweats
Night sweats, a common symptom of menopause, can disrupt sleep and leave women feeling exhausted. Dressing in breathable fabrics, using cooling bed sheets, and maintaining a cool sleeping environment can help manage night sweats and improve sleep quality.
Managing Menopause Symptoms
Menopause is a challenging time for many women, but understanding these symptoms and finding ways to manage them can lead to a smoother transition. Seeking support from healthcare professionals, exploring hormone therapy, and making lifestyle changes can all contribute to improving quality of life during menopause. Remember, every woman’s experience is unique, and it’s important to find the right strategies that work for you.
What is Bi-est bioidentical hormone cream?
Bi-est hormone cream, also known as"bi-est cream," is a type of hormone therapy that can be used to help balance hormones for those experiencing menopause symptoms. It's a combination of bioidentical estrogen and bioidentical estriol.
Bi-est 80/20 refers to a specific ratio of the three estrogen hormones found in Biest hormone replacement therapy. The"80/20" refers to the ratio of estradiol to estriol. In this specific ratio, 80% of the hormone mixture is estradiol and 20% is estriol. This ratio is commonly prescribed because estradiol is the most potent of the three estrogens and is responsible for many of the beneficial effects of estrogenre placement therapy, while estriol is a weaker estrogen that is believed to have fewer side effects. This ratio is commonly prescribed to alleviate symptoms of menopause and to help prevent bone loss. However, it's important to note that it's always best to consult with a healthcare professional before starting any hormone replacement therapy.
During menopause, our bodies go through changes that can lead to symptoms like hot flashes, night sweats, and mood swings. Bi-est hormone cream can help by providing the body with the hormones it needs to balance out these changes.
The great thing about bi-est cream is that it's made with bioidentical hormones, which means they're chemically identical to the hormones produced by our bodies. This makes them safer to use and less likely to cause side effects than traditional hormone replacement therapy.
The estrogen component in bi-est cream can help reduce hot flashes and night sweats, as well as improve vaginal dryness and bone health. The progesterone component helps to balance the effects of estrogen and can also help with mood swings and sleep disturbances.
Many women have found bi-est cream to be very helpful in managing their menopause symptoms and enjoying a better quality of life. It's important to note that everyone is different and what works for one person may not work for another. It's always best to consult with your healthcare provider to determine if bi-est cream is right for you.
It's also important to mention that bi-estcream should not be used as a form of birth control. It's also not recommended for women who have had breast cancer or are at high risk of breast cancer.
Bi-est hormone cream can be a helpful tool for managing menopause symptoms. It's made with bioidentical hormones that are chemically identical to the hormones produced by our bodies, making them safer to use and less likely to cause side effects. If you're experiencing menopause symptoms, consult with your healthcare provider to determine if bi-est cream is right for you. Remember, every person is different and what works for one person may not work for another. But, with the right treatment, you can feel like yourself again and enjoy a better quality of life during this new chapter of your life
Bio-identical Hormones vs Hormone Replacement Therapy (HRT)
First off, let's start by saying that bio-identical hormone therapy is a type of hormone replacement therapy (HRT). They can be considered on in the same. Very often when the general population is speaking of HRT they are referring to synthetic hormones or hormones that are made by drug companies vs bio-identical hormones which are most commonly made by compounding pharmacies in small batches. In this article when we refer to bio-identical hormones we are talking about compounded hormones and when we speak on HRT we are referring to synthetic drug company hormones.
Hormone replacement therapy (HRT) and bioidentical hormone therapy (BHT) are both treatment options for women experiencing symptoms of menopause, such as hot flashes, vaginal dryness, and sleep disturbances.
HRT typically refers to the use of synthetic hormones, such as conjugated equine estrogens (CEE) and medroxyprogesterone acetate (MPA), which are chemically identical or similar to the hormones produced by the human body.
BHT, on the other hand, uses hormones that are identical to the hormones produced by the human body, such as estradiol and progesterone. These hormones are typically derived from natural sources, such as plants, and are formulated to be chemically identical to the hormones produced by the human body.
One of the main differences between HRT and BHT is that HRT is FDA-approved, while BHT is not. This means that HRT has undergone clinical trials and has been found to be safe and effective for its intended use, while BHT has not undergone the same level of testing.
Another difference between HRT and BHT is that HRT is typically prescribed in a "one-size-fits-all" dosage, while BHT is often customized to the individual patient's needs based on their hormone levels and symptoms. This means that HRT may not be as effective for some women as BHT, which is tailored to their specific hormone levels and symptoms.
Your FemGevity healthcare provider will discuss the best treatment options for your individual needs, and to weigh the benefits and risks of any treatment options.
