I’m a Female Health Doctor: Myths About Perimenopause Explained

Menopause marks a pivotal moment in a woman’s life when the ovaries cease hormone production, but the transition leading up to this significant event can span several years, known as perimenopause.

On average, women experience menopause around age 51, resulting in most women starting to notice perimenopause symptoms in their mid-40s. These symptoms can differ greatly among women, with hot flashes and irregular heavy periods often recognized as indicators, although not everyone experiences the same symptoms.

Additionally, even within the same individual, symptoms can vary in type, frequency, and intensity.

Over 75% of women report experiencing a range of symptoms, with about 25% stating that their symptoms significantly impact their quality of life. Symptoms can include sleep disturbances, anxiety, and weight gain.

It’s worth noting that these symptoms have historically been overlooked and often attributed to other health conditions by experts.

Symptoms and Treatment

Insomnia is frequently one of the first symptoms, which can begin in a woman’s late 30s or early 40s. Research indicates that as many as 60% of women over 40 experience insomnia.

Other symptoms may encompass mood swings, with women often feeling persistent anger, irritability, sadness, and depression.

In addition, symptoms may include cognitive issues like brain fog, memory problems, difficulty concentrating, joint and muscle pain, vaginal dryness, decreased libido, gender dyscomfort, and pain.

Despite this, many women delay seeking medical attention due to feelings of embarrassment or a desire not to “make a fuss.” While it’s crucial to obtain medical guidance, there are currently no specific menopause tests for women over 45.

This underscores the importance of tracking and documenting symptoms to share with healthcare providers, aiding in the determination of the best treatment options.

For instance, there is substantial evidence supporting the benefits of hormone replacement therapy (HRT) in accordance with the guidelines from the National Institute of Health and Care Excellence, particularly for alleviating hot flashes and night sweats.

HRT has also been shown to assist some women in achieving better sleep and can sometimes ease negative cognitive symptoms. Additionally, cognitive behavioral therapy (CBT) may help manage blood flow issues, stabilizing mood and sleep patterns.

It is now considered outdated to use medications like clonidine and antidepressants as first-line treatments.

Other studies suggest that HRT can also be beneficial in maintaining bone mineral density and reducing the risk of osteoporotic fractures later in life.

HRT encompasses various types of medications, including estrogen, combinations of estrogen and progestogen, and testosterone, which can be administered through patches or gels.

The appropriate type and dosage of HRT depend on the specific condition being treated, individual risk factors, and personal preferences. There is no strict age cut-off for starting HRT; rather, it should be guided by the benefits outweighing perceived risks.

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New Research

Women undergoing HRT may also benefit from a decreased risk of colorectal cancer and type 2 diabetes. Research indicates that initiating estrogens as part of HRT early in the perimenopausal phase could further lower the risk of coronary heart disease and Alzheimer’s disease.

Notably, the cardiovascular disease prevention benefits are most pronounced among women who commence HRT in their 50s, compared to those who start after 60.

However, HRT is not recommended solely for the prevention of cardiovascular disease and dementia due to known risks associated with certain HRT treatments, including the possibility of uterine cancer when estrogen-only HRT is used without protective progestogens, which does not elevate blood clot risks.

Osteoporosis generally affects older adults and postmenopausal women. HRT can help treat it. – Image credits: Science Photo Library

The primary concern remains breast cancer prevalence, a complex issue influenced by varying risks outlined in clinical trial data, individual and family history, as well as lifestyle factors such as alcohol consumption and obesity.

This directly impacts the clinical relevance of the data for individual patients.

Current evidence suggests that estrogen-only HRTs have little to no association with increased breast cancer risk, while combined HRTs may correlate with an increased risk of 3-4 additional cases per 1,000 women.

Alternative Treatments

Topical local estrogen HRT has proven highly effective in managing and preventing significant vulvar and vaginal pain and dryness, as well as recurrent urinary tract infections.

Moreover, testosterone treatments alongside estrogens may assist women experiencing low sexual desire.

Nonetheless, HRT cannot serve as a one-size-fits-all solution. A review of current clinical trials reveals no significant enhancements in cognitive function, bone density, body composition, strength, or psychological health among women undergoing treatment.

Additionally, many women may prefer to avoid HRT, particularly those with a history of breast cancer.

Previously, alternative treatments were sparse, primarily revolving around antidepressants and clonidine, both of which have demonstrated limited effectiveness and notable side effects. However, a new non-hormonal medication, Fezolinetant, has recently been approved to manage blood flow issues.

Natural Relief

In addition to medication, lifestyle and behavioral modifications—such as sleep, physical activity, and nutrition—carry no associated risks and can yield significant benefits.

Improving sleep is often an excellent starting point, as restorative sleep makes it easier to enhance activity levels and diet.

Establishing good sleep hygiene, avoiding screens before bedtime, maintaining a consistent sleep routine, and practicing CBT have been shown effective in addressing insomnia and other sleep disorders affecting women in the menopause transition.

Elevating physical activity levels can also be tremendously beneficial. Engaging in strength training exercises helps build and maintain muscle and bone density, aiding in the prevention of osteoporosis, while promoting flexibility and reducing insulin resistance.

Aerobic exercises such as running, swimming, and cycling can further enhance heart and brain health. At any stage in life, adhering to a balanced diet rich in fresh foods while limiting ultra-processed products is advantageous.

Although menopause can be challenging, a range of effective interventions can ease this transitional period.

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Source: www.sciencefocus.com

“Dispelling 5 Myths About Digital Poverty: Internet Access for All” | Bridging the Digital Divide

Many of us rely on the Internet for various aspects of our daily lives. Whether it’s for work, entertainment, or staying connected, millions of people expect to have access to the Internet at all times. However, for those living in poverty, digital access is often a luxury that they cannot afford. This lack of access leads to isolation and exclusion from many essential parts of life. It is crucial to take thoughtful and conscientious action to help those struggling with digital poverty stay connected.

If you want to learn more, here are five common myths about digital poverty and the reality behind them:


Myth 1 – Everyone has access to the Internet now

According to the Digital Poverty Alliance, one in seven people in the UK (around 9.5 million people) are experiencing some form of digital poverty. Ofcom’s 2023 forecast, Online Nation, found that 7% of UK households lack internet access at home. Another million people are at risk due to the cost of living crisis. Digital poverty affects people from all walks of life, especially those who are already disadvantaged.

Vodafone is partnering with the Trussell Trust to provide free data and calls to people classified as digitally excluded who visit or call food banks. A helpline has been set up to assist people facing financial hardships.


Myth #2 – Internet access is a luxury, not a necessity

It may seem like a minor inconvenience, but the lack of internet access can severely impact a person’s life. Jobs, shopping, and accessing support services are all done online nowadays. Digital exclusion makes it harder for individuals to improve their situations and exacerbates existing difficulties.

Eniola Akinlabi, campaigns and communications manager at Tottenham Foodbank, notes the transformative impact of providing digital access to those in need.

Source: www.theguardian.com

Science debunks 7 common myths about your reality

Our perception of reality is quite limited because we evolved on the African plains 3 million years ago. Our senses were shaped to help us survive in that environment, with eyes that can detect approaching predators and ears that can hear the rustling of grass.

Although our senses have given us a basic understanding of the world, they also deceive us at times. The majority of nature remains hidden from us, and things are not always as they appear.

Here are a few examples of things that seem obvious but are not necessarily true:

1. The Earth is flat

Many ancient peoples believed the Earth was a disk. – Photo credit: Alamy

While the Earth may appear flat, evidence such as ships disappearing over the horizon and the curved shadow of the Earth on the Moon during a lunar eclipse point to its spherical nature. Observations like the first circumnavigation of the globe also support the round Earth theory.

Proving the Earth’s size involved measurements and calculations, with early estimates by Eratosthenes aligning closely with modern figures.

2. The stars revolve around the Earth

It may seem logical that stars move around a stationary Earth, but evidence such as artillery deviations and the Foucault pendulum disproves this. The invention of the pendulum provided physical proof of the Earth’s rotation.

3. Living things are designed to suit their habitats

The apparent design in nature is often attributed to mutations and natural selection rather than intentional design. DNA plays a crucial role in the adaptation of organisms to their environments.

4. Your time is the same as everyone else’s

Speeds close to the speed of light and strong gravitational fields (such as near a black hole) distort time. – Photo credit: Science Photo Library

The concept of time is influenced by speed and gravity, as demonstrated by Einstein’s theories. Time dilation occurs in different gravitational fields, impacting the flow of time.

5. The moon won’t fall

Newton’s insights about gravity and orbital mechanics explain why the moon stays in orbit rather than falling to the Earth. Objects in free fall experience weightlessness due to the effect of gravity.

6. Stars are tiny dots on the celestial sphere

The Milky Way galaxy contains over 100 billion stars. – Photo credit: Getty

The apparent size of stars is deceiving, with parallax observations revealing their true distance and magnitude. Spectral analysis further confirms the nature of stars as distant suns.

7. We can know what the universe is like “now”

The concept of “now” is complex in a universe where light travels slowly through vast distances. Observations of distant objects reflect their past states, allowing us to study the history of the universe but not its current state.

Source: www.sciencefocus.com

Scientists Debunk 7 Popular Myths About Coffee

There are billions of coffee lovers around the world. Whether it’s the comforting routine of brewing a cup at home or the need for a coffee shop next to the office, it has permeated our daily lives.

However, something as popular as coffee is fraught with mysteries. It’s a mix of facts, myths, and general rules of thumb that leaves some ambiguity as to what is actually the right way to do things.

How should I store coffee? Are you brewing correctly? Is decaf coffee completely decaffeinated? We spoke to Dr. Christopher Hendon, a computational materials scientist, who answers your most pressing questions about your cup of joe.

1. Pre-ground coffee and instant coffee actually have different levels of caffeine

Realistically, one of the best things you can do to make coffee at home is to grind your own beans. However, this is time consuming and can be quite expensive depending on the equipment.

If you opt for pre-ground coffee from the supermarket instead, will you succumb to the caffeine surge, or will it be exactly the same?

“No appreciable amount of caffeine is lost in the grinding process. However, pre-ground coffee sold in supermarkets typically contains less Robusta than Arabica,” says Hendon. According to him, the two main types of coffee beans used in commercial coffee production are Robusta and Arabica. Arabica beans are low in caffeine.

“But the problem with this is that it’s hard to know exactly what’s in a coffee blend. Since they don’t usually say it on the label, supermarket coffee is the best choice, following your own preferences. .”

Instant coffee is a different story. Depending on the processing method, it’s quite low in caffeine (often less than half) than any form of coffee powder.

2. Coffee should not be stored in the refrigerator

What is the meaning of life? Is free will an illusion? Should coffee be stored in the refrigerator? A question that philosophers have been asking for decades…perhaps. We don’t have an answer for the first two of his, but we can address the third.

and attempt is the keyword here, but it’s surprisingly difficult to understand. The question of where to store your coffee is hotly debated and there are many caveats, so let’s get straight to the point.

The main problem with storing coffee in the refrigerator or freezer is moisture. Coffee grounds should be kept dry, but the refrigerator isn’t necessarily the driest place. Therefore, if you store coffee in the refrigerator, it should be stored in an airtight container to avoid moisture.

“Coffee is primarily a kind of nasal sensory experience. When you take a sip, a lot of the flavor comes from the tongue and the back of your nose. The molecules that give you that experience are very volatile and easily evaporate. Coffee “loses those molecules over time if you keep it outside, and higher temperatures accelerate that process,” Hendon says.

There are a few things to note here. First, this only applies to people who are concerned about optimal flavor, and probably only high-quality beans that they plan to grind at home.

Next, you need to store your coffee at a low enough temperature to make a difference. In other words, your refrigerator isn’t cold enough to store your coffee. A freezer is required to achieve this result.

So, is it worth it? In addition to the aforementioned benefits, freezing coffee beans allows for a coarser grind than room temperature coffee, allowing you to grind the coffee in a more uniform manner.

It’s worth mentioning that these are somewhat minor details and not all experts agree on this. What most people advise is to store your coffee in a cupboard or somewhere at room temperature. As with most things when it comes to coffee, it’s all about experimenting to get the best results.

3. Cold beer doesn’t contain a lot of caffeine.

The cold brew is popular as it is perfect for coffee on a summer day. It’s often said that cold brew has a much higher caffeine content than regular hot coffee, but is that actually true?

“Hot coffee contains about twice as much caffeine. The reason is that temperature limits the amount of caffeine that can be extracted at lower temperatures. The higher you go, the more You can get out of it,” Hendon says.

A man pours milk into a glass of cold brew coffee – Credit: RyanJLane

“It’s not that it doesn’t have a lot of caffeine, but it’s not because of the brewing method. It’s because when you make cold brew concentrate, the ratio of coffee to water is very high.”

Concentrated cold brew beer is rarely offered. Usually diluted with water or mixed with milk, the average cold brew has less caffeine than a hot drink.

4. Coffee cannot be burned

A common complaint about coffee is that it’s “burnt.” This could be from a coffee shop or a cup made at home. So, is this taste caused by boiling the coffee in too hot water?

Once the coffee is roasted, it is dropped into a heated drum and over time the coffee begins to cook, turning yellow and then brown. If you simmer it for too long, it will eventually turn black.

This black bean is a dark roasted coffee. To reach this point, the beans must be cooked to about 220°C. This is a temperature well above the boiling point of the water used to make coffee.

“When you brew coffee, you can never bring that coffee back to the temperature it reached when roasting, so it’s impossible to burn the coffee during the brewing process,” says Hendon.

“However, the coffee comes out of the roaster, and burnt-tasting molecules may already be in the coffee. Depending on how you brew it, you can enjoy these flavors and Some coffee shops prefer these flavors and they are popular among many people.”

If you often drink coffee with a burnt flavor, but that’s not the flavor you like, a lighter roast will make it less likely to feature that flavor.

5. Decaf does not mean caffeine free

Just like non-alcoholic beer, decaffeinated coffee is still coffee, and it will contain small samples of caffeine, one of coffee’s main components. But is it a tangible amount?

“Depending on how the coffee is processed, the decaffeination process is in principle very close to 100% removal of caffeine. However, all the samples we have tested to date still contain some amount of caffeine. volume,” says Hendon.

In other words, coffee may contain some caffeine, but not enough to be noticeable or to affect the person drinking it.

6. Light and dark roast coffee have similar caffeine levels

When you browse the coffee aisle at the supermarket or scan the menu at your local coffee shop, you probably want to consider light or dark roast options.

Which is best for the most intense caffeine? Some say dark roast is better here, but it doesn’t really matter.

scientific literature This suggests that even if there are variations between crops and beans, all of them will come out if washed. There’s not much of a difference here,” says Hendon.

“There seems to be variation in caffeine depending on roast profile and region, but it’s certainly not consistent enough to be noticeable.”

The only difference from roast is the flavor. Lighter roasts are often more delicate, but more complex. However, darker roasts are often said to have simpler tones and “deeper” flavors. This can taste like the more bitter of the two.

7. Coffee taste greatly Depends on the bean

Coffee has a very personal taste, and not everyone likes the same taste. There’s intense flavor, fruity-tasting beans, good old fashioned black coffee, and of course the infamous Frappuccino…but what exactly is the best coffee, scientifically speaking?

“Coffee associations around the world have score sheets to identify high-quality coffee. Two of the most important parameters are perceived acidity and sweetness,” says Hendon.

“In fact, the ones that tend to score very high each year are Colombian-Panamanian and Ethiopian, which taste like a bouquet of sour flowers. These tend to fetch the highest prices and average It’s completely different from high-end coffee.”

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Source: www.sciencefocus.com