Recent Posts by Wendy

This Doctor Says There’s No Such Thing as Too Much Fiber in Your Diet. Here’s Why.

If there was ever a time when you thought about fiber, and how much of it you consume, it was probably because you were constipated. And if you had a drink of Metamucil or another fiber supplement, it probably did the trick. However, I learned today, after listening to a presentation by Dr. Robynne Chutkan, a Gastroenterologist and founder and medical director of the Digestive Center for Women in Chevy Chase, Maryland, that fiber is really a natural miracle drug (my words not hers) and the benefits of this plant part are too numerous to cover in this short blogpost. So here’s the headline:

Consuming optimal levels of soluble fiber has been shown to reduce the risk of coronary artery disease, lower blood pressure and cholesterol levels, control Type 2 Diabetes, slow the progression of IBD; help with GERD, constipation and hemorrhoids; and promote weight loss. 

Unfortunately, most Americans don’t realize these benefits because our diets are woefully deficient in fiber. Our typical daily intake, according to Dr. Chutkan, is only 15 grams.  How much should we be consuming? “Twenty-five grams for women and 38 grams for men,” she said. “Just increasing our intake of soluble fiber by 10 grams a day has been associated with a decrease in risk of all coronary events.”

Fiber might also be just the appetite suppressant you need to lose extra pounds. That’s because “high fiber foods are less dense in calories compared to high fat foods; and it’s the bulking of viscous properties of fiber that contribute to fulness that, in turn, curbs appetite,” explained Dr. Chutkan.  A high-fiber diet also slows down the absorption of sugars, so you stay full longer. … [Read more]

Intimate Care Products Designed By and For Women

Valentines Day seems like a good time to talk about intimacy and the difficulties that prevent mid-life, estrogen-starved women from enjoying a satisfying sex life. We’re talking about vaginal dryness. I don’t know if it’s because I write a blog about menopause, but I’m hearing more and more women talk openly about this problem. Personally, I think that’s a good thing. I imagine that our mothers, who never talked about the “M” word to begin with, certainly didn’t utter the V-word either. And they must have felt alone, or ashamed.

Of course, now it’s different.  As Samara O’Shea recently wrote in the Huffington Post, ”now we say ‘vagina’ here, there and everywhere.” So, it makes sense that in anticipation of this one special day for romance, I received numerous emails from companies wanting to get the word out about their vaginal lubricants and moisturizers for women.  In the past, I’ve told you about products like Replens, AtLast Naturals and Collective Well-Being. This year I’ll pass the word about two, women-founded companies that are relatively new to this growing category of products. I haven’t heard about them until now, so I have not personally “road tested” them for you. If  you plan to give it a whirl, do tell us if they made a difference:

Inner Intimates offers two products: Vaginal Renewal Complex, which is described on their website as “a blend of four natural oils, doctor-developed as a complete program to help restore vaginal lubrication, moisture and suppleness.”  The second product, a Vaginal Wash with Sponge,” is described as a mild, soapless cleanser containing Evening Primrose Oil and Tea Tree Oil.  The claim? “By exfoliating the vaginal area, it stops the discomfort caused by clogged pores, ingrown hairs, irritation and uncomfortable itchiness that can be caused by vaginal dryness.” These products were created by a team of physicians with Olga Cohen, a 66-year old woman who experienced vaginal dryness at a young 43 years of age, when she went into early menopause. … [Read more]

Ten Holiday Gift Ideas For Insomniacs

Since a good night’s rest is the cornerstone of optimal health and even positivity, I thought I’d offer up some suggestions for holiday gifts that an insomniac would really appreciate.

1. Consider trying a soundtrack from Pzizz (left), which calls itself “your personal sleep and relaxation assistant.” The tracks are different every time you listen to it and you can control how long to let the audio play. Export a program to your smartphone or IPod and keep it by your bed at night. It can help you decompress on business trips too.

2. If a short late afternoon nap is all you need, consider the Power Nap Kit from At Peace Media. It features three voice-guided power-nap sessions (disc 1) and three music-only power nap sessions (disc 2).  The kit includes a 44-page booklet about sleep, stress and power naps. It just might be the tool you need to help relax and rejuvenate you.

3. The Nightwave Assistant might work for you too. It’s a small appliance (the size of a cell phone) that projects a soft, changing blue light on the ceiling of your darkened room. By synchronizing  your breathing with the light, your body and mind are supposed to fall into a state of relaxation that promotes sleep. It’s worth a try if you’re sleep deprived. If it works, it’s small enough to travel with.

4. Alternatively, have you tried aromatherapy?  21drops, a line of blended essential oils, claims their Sleep product (#18) will calm a racing mind and settle your restlessness so you can get a good night’s rest. You apply it to your temples, wrists and back of neck and even under your nose.

5. Another prescription-free approach to better sleep can be found in The Republic of Tea’s “Be Well” line of red, caffein-free teas.  Their “Get some ZZZs” (#5) is an herbal blend of sleep-promoting Rooibos, Chamomile, Passionflower and Valerian. You’ll also find it in their Sleepytime Gift Set, which also includes pillow spray, an eye mask and ear plugs.

6. Perhaps relaxing music is more your thing. Dr. Machelle Seibel’s Healthrock series of music CDs includes “Sleep Tight,”  featuring 46 minutes of soothing, peaceful music that can make falling asleep easier. Dr. Seibel, who is director of the Complicated Menopause Clinic at the University of Mass., composed the music himself with his sleep-deprived menopausal patients in mind.  You can preview the music and then download the album, or order the CD directly from his website.  Also, check out his “Relax” CD featuring instrumental music that he also composed and performed, to help you wind down in the evenings after a hectic day.

7. If hot flashes are keeping you from getting a restful sleep, consider trying a new comforter this winter. Mulberry West makes silk-filled, cotton comforters that they claim offers a lightweight “veil of warmth.” As explained on their website, silk is a porous and natural fiber, which adjusts to temperature fluctuations and is known for strong ventilations.  If you’re throwing off covers every night, this might be a good solution for you (and your partner).

8. Meditation, even for 5-10 minutes a day, can have a profound effect on stress reduction and sleep quality.  If one of your new year resolutions includes a commitment to carving out more time for yourself, I highly recommend Dr. Joan Borysenko’s The Beginner’s Guide to Meditation, or her more recent Stress Less CD featuring two meditations created to “help reduce stress, improve sleep and create optimal health and energy.”  Dr. Borysenko, a pioneer in mind-body medicine and the author of 14 books, will be leading a weekend program beginning Jan 27th at the Kripalu Center for Yoga and Health in the beautiful Berkshire Mountains in Western Massachusetts. In addition….

9.The Kripalu center will hold a four-day workshop, beginning New Year’s day, on Gentle Yoga and Mindful Eating. Both of these programs are a fabulous way to help you start the year on the right foot. I’ve been to Kripalu and can tell you that the view of the surrounding hills and lake are worth the trip alone – even in winter.

10. If all else fails there’s always the latest edition of War and Peace, Tolstoy’s 1440-page epic novel with a new English translation that makes it a bit easier to get through. Sometimes just looking at such a massive book makes you tired enough to sleep.

The Bladder Diaries

I’ve heard of a gratitude diary, a food diary, even a work out diary. But a bladder diary? That’s a new one, but it makes sense if you’re experiencing leakage, a not uncommon problem among menopausal women. Keeping track of when and how often you “go” as well as your liquid intake and urine output on a daily basis can help your physician determine the specific type of bladder problem you’re dealing with; it’s either the “gotta go, gotta go” kind or “achoo.” If you’re among the 25 percent of women under 65 years of age who experience some kind of “involuntary urine,” then you know what I’m talking about.

Incontinence. The word brings to mind old age and adult diapers. Perhaps that’s why women are reluctant to seek medical care. They’re embarrassed and they don’t think there’s anything that can be done to correct the problem anyway. But, according to Dr. Alexandra Haessler, a Urogynecologist in San Francisco, who spoke on this topic at the recent California Pacific Medical Center’s Mini Medical School for women, there are treatments that improve overall pelvic floor health including estrogen supplementation, strength exercises, medication and sometimes, surgery.  The first step, however is determining whether the … [Read more]

The 5 Best Books on Brain Fitness

If brain fog and too many senior moments have you worried about the future of your aging brain, you should know about AARP’s List of Best Brain Fitness Books. Among the top five is a book that I reviewed and highly recommended last year: The Secret Life of the Grown-up Brain: The Surprising Talents of Middle-Aged Mind by Barbara Strauch who thinks that “the middle-aged mind is vastly under-estimated.”

Another top-five book is The Sharp Brains Guide to Brain Fitness: 18 Interviews with Scientists, Practical Advice, and Product Reviews, to Keep Your Brain Sharp, which provides a macro view of the latest science, products and trends in brain health. … [Read more]