The Best Menopause Advice You Don’t Want To Hear About

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Nutritionist and perimenopause coach Claudia Canu, whom we’ve featured before in our Expert Insights segment, has advice:

Here’s to good health

When it comes to alcohol, the advice is: don’t.

Or at least, cut back, and manage the effects by ensuring good hydration, having an “alcohol curfew” and so forth.

What’s the relation to menopause? Well, alcohol’s not good for anyone at any time of life, but there are some special considerations when it comes to alcohol and estrogenic hormonal health:

  • The liver works hard to process the alcohol as a matter of urgency, delaying estrogen processing, which can increase the risk of breast and uterine cancer.
  • Alcohol has no positive health effects and is also linked to higher risks of breast and colorectal cancer.
  • Alcohol can also trigger some menopausal symptoms, such as night sweats and hot flashes. So, maybe reaching for that “cooling drink” isn’t the remedy it might seem.
  • During menopause, the body becomes more insulin-resistant, making it more susceptible to blood sugar spikes caused by alcohol. Also not good.

Common reasons women turn to alcohol include stress, frustration, the need for reward, and social pressure, and all of these can be heightened when undergoing hormonal changes. Yet, alcohol will ultimately only worsen each of those things.

For more on the science of some of the above, plus tips on how to make positive changes with minimum discomfort, enjoy:

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Want to learn more?

You might also like to read:

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  • Mineral-Rich Mung Bean Pancakes

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    Mung beans are rich in an assortment of minerals, especially iron, copper, phosphorus, and magnesium. They’re also full of protein and fiber! What better way to make pancakes healthy?

    You will need

    • ½ cup dried green mung beans
    • ½ cup chopped fresh parsley
    • ½ cup chopped fresh dill
    • ¼ cup uncooked wholegrain rice
    • ¼ cup nutritional yeast
    • 1 tsp MSG, or 2 tsp low-sodium salt
    • 2 green onions, finely sliced
    • 1 tbsp extra virgin olive oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Soak the mung beans and rice together overnight.

    2) Drain and rinse, and blend them in a blender with ¼ cup of water, to the consistency of regular pancake batter, adding more water (sparingly) if necessary.

    3) Transfer to a bowl and add the rest of the ingredients except for the olive oil, which latter you can now heat in a skillet over a medium-high heat.

    4) Add a few spoonfuls of batter to the pan, depending on how big you want the pancakes to be. Cook on both sides until you get a golden-brown crust, and repeat for the rest of the pancakes.

    5) Serve! As these are savory pancakes, you might consider serving them with a little salad—tomatoes, olives, and cucumbers go especially well.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • He Fell Ill on a Cruise. Before He Boarded the Rescue Boat, They Handed Him the Bill.

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    Vincent Wasney and his fiancée, Sarah Eberlein, had never visited the ocean. They’d never even been on a plane. But when they bought their first home in Saginaw, Michigan, in 2018, their real estate agent gifted them tickets for a Royal Caribbean cruise.

    After two years of delays due to the coronavirus pandemic, they set sail in December 2022.

    The couple chose a cruise destined for the Bahamas in part because it included a trip to CocoCay, a private island accessible to Royal Caribbean passengers that featured a water park, balloon rides, and an excursion swimming with pigs.

    It was on that day on CocoCay when Wasney, 31, started feeling off, he said.

    The next morning, as the couple made plans in their cabin for the last full day of the trip, Wasney made a pained noise. Eberlein saw him having a seizure in bed, with blood coming out of his mouth from biting his tongue. She opened their door to find help and happened upon another guest, who roused his wife, an emergency room physician.

    Wasney was able to climb into a wheelchair brought by the ship’s medical crew to take him down to the medical facility, where he was given anticonvulsants and fluids and monitored before being released.

    Wasney had had seizures in the past, starting about 10 years ago, but it had been a while since his last one. Imaging back then showed no tumors, and doctors concluded he was likely epileptic, he said. He took medicine initially, but after two years without another seizure, he said, his doctors took him off the medicine to avoid liver damage.

    Wasney had a second seizure on the ship a few hours later, back in his cabin. This time he stopped breathing, and Eberlein remembered his lips being so purple, they almost looked black. Again, she ran to find help but, in her haste, locked herself out. By the time the ship’s medical team got into the cabin, Wasney was breathing again but had broken blood vessels along his chest and neck that he later said resembled tiger stripes.

    Wasney was in the ship’s medical center when he had a third seizure — a grand mal, which typically causes a loss of consciousness and violent muscle contractions. By then, the ship was close enough to port that Wasney could be evacuated by rescue boat. He was put on a stretcher to be lowered by ropes off the side of the ship, with Eberlein climbing down a rope ladder to join him.

    But before they disembarked, the bill came.

    The Patient: Vincent Wasney, 31, who was uninsured at the time.

    Medical Services: General and enhanced observation, a blood test, anticonvulsant medicine, and a fee for services performed outside the medical facility.

    Service Provider: Independence of the Seas Medical Center, the on-ship medical facility on the cruise ship operated by Royal Caribbean International.

    Total Bill: $2,500.22.

    What Gives: As part of Royal Caribbean’s guest terms, cruise passengers “agree to pay in full” all expenses incurred on board by the end of the cruise, including those related to medical care. In addition, Royal Caribbean does not accept “land-based” health insurance plans.

    Wasney said he was surprised to learn that, along with other charges like wireless internet, Royal Caribbean required he pay his medical bills before exiting the ship — even though he was being evacuated urgently.

    “Are we being held hostage at this point?” Eberlein remembered asking. “Because, obviously, if he’s had three seizures in 10 hours, it’s an issue.”

    Wasney said he has little memory of being on the ship after his first seizure — seizures often leave victims groggy and disoriented for a few hours afterward.

    But he certainly remembers being shown a bill, the bulk of which was the $2,500.22 in medical charges, while waiting for the rescue boat.

    Still groggy, Wasney recalled saying he couldn’t afford that and a cruise employee responding: “How much can you pay?”

    They drained their bank accounts, including money saved for their next house payment, and maxed out Wasney’s credit card but were still about $1,000 short, he said.

    Ultimately, they were allowed to leave the ship. He later learned his card was overdrafted to cover the shortfall, he said.

    Royal Caribbean International did not respond to multiple inquiries from KFF Health News.

    Once on land, in Florida, Wasney was taken by ambulance to the emergency room at Broward Health Medical Center in Fort Lauderdale, where he incurred thousands of dollars more in medical expenses.

    He still isn’t entirely sure what caused the seizures.

    On the ship he was told it could have been extreme dehydration — and he said he does remember being extra thirsty on CocoCay. He also has mused whether trying escargot for the first time the night before could have played a role. Eberlein’s mother is convinced the episode was connected to swimming with pigs, he said. And not to be discounted, Eberlein accidentally broke a pocket mirror three days before their trip.

    Wasney, who works in a stone shop, was uninsured when they set sail. He said that one month before they embarked on their voyage, he finally felt he could afford the health plan offered through his employer and signed up, but the plan didn’t start until January 2023, after their return.

    They also lacked travel insurance. As inexperienced travelers, Wasney said, they thought it was for lost luggage and canceled trips, not unexpected medical expenses. And because the cruise was a gift, they were never prompted to buy coverage, which often happens when tickets are purchased.

    The Resolution: Wasney said the couple returned to Saginaw with essentially no money in their bank account, several thousand dollars of medical debt, and no idea how they would cover their mortgage payment. Because he was uninsured at the time of the cruise, Wasney did not try to collect reimbursement for the cruise bill from his new health plan when his coverage began weeks later.

    The couple set up payment plans to cover the medical bills for Wasney’s care after leaving the ship: one each with two doctors he saw at Broward Health, who billed separately from the hospital, and one with the ambulance company. He also made payments on a bill with Broward Health itself. Those plans do not charge interest.

    But Broward Health said Wasney missed two payments to the hospital, and that bill was ultimately sent to collections.

    In a statement, Broward Health spokesperson Nina Levine said Wasney’s bill was reduced by 73% because he was uninsured.

    “We do everything in our power to provide the best care with the least financial impact, but also cannot stress enough the importance of taking advantage of private and Affordable Care Act health insurance plans, as well as travel insurance, to lower risks associated with unplanned medical issues,” she said.

    The couple was able to make their house payment with $2,690 they raised through a GoFundMe campaign that Wasney set up. Wasney said a lot of that help came from family as well as friends he met playing disc golf, a sport he picked up during the pandemic.

    “A bunch of people came through for us,” Wasney said, still moved to tears by the generosity. “But there’s still the hospital bill.”

    The Takeaway: Billing practices differ by cruise line, but Joe Scott, chair of the cruise ship medicine section of the American College of Emergency Physicians, said medical charges are typically added to a cruise passenger’s onboard account, which must be paid before leaving the ship. Individuals can then submit receipts to their insurers for possible reimbursement.

    More from Bill of the Month

    More from the series

    He recommended that those planning to take a cruise purchase travel insurance that specifically covers their trips. “This will facilitate reimbursement if they do incur charges and potentially cover a costly medical evacuation if needed,” Scott said.

    Royal Caribbean suggests that passengers who receive onboard care submit their paid bills to their health insurer for possible reimbursement. Many health plans do not cover medical services received on cruise ships, however. Medicare will sometimes cover medically necessary health care services on cruise ships, but not if the ship is more than six hours away from a U.S. port.

    Travel insurance can be designed to address lots of out-of-town mishaps, like lost baggage or even transportation and lodging for a loved one to visit if a traveler is hospitalized.

    Travel medical insurance, as well as plans that offer “emergency evacuation and repatriation,” are two types that can specifically assist with medical emergencies. Such plans can be purchased individually. Credit cards may offer travel medical insurance among their benefits, as well.

    But travel insurance plans come with limitations. For instance, they may not cover care associated with preexisting conditions or what the plans consider “risky” activities, such as rock climbing. Some plans also require that travelers file first with their primary health insurance before seeking reimbursement from travel insurance.

    As with other insurance, be sure to read the fine print and understand how reimbursement works.

    Wasney said that’s what they plan to do before their next Royal Caribbean cruise. They’d like to go back to the Bahamas on basically the same trip, he said — there’s a lot about CocoCay they didn’t get to explore.

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Staying Healthy and Active After 60

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    Questions and Answers at 10almonds

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    Q: How to be your best self after 60: Self motivation / Avoiding or limiting salt, sugar & alcohol: Alternatives / Ways to sneak in more movements/exercise

    …and, from a different subscriber…

    Q: Inflammation & over 60 weight loss. Thanks!

    Here are some of our greatest hits on those topics:

    Also, while we’ve recommended a couple of books on stopping (or reducing) drinking, we’ve not done a main feature on that, so we definitely will one of these days!

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  • What’s the difference between shyness and social anxiety?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.

    The terms “shyness” and “social anxiety” are often used interchangeably because they both involve feeling uncomfortable in social situations.

    However, feeling shy, or having a shy personality, is not the same as experiencing social anxiety (short for “social anxiety disorder”).

    Here are some of the similarities and differences, and what the distinction means.

    pathdoc/Shutterstock

    How are they similar?

    It can be normal to feel nervous or even stressed in new social situations or when interacting with new people. And everyone differs in how comfortable they feel when interacting with others.

    For people who are shy or socially anxious, social situations can be very uncomfortable, stressful or even threatening. There can be a strong desire to avoid these situations.

    People who are shy or socially anxious may respond with “flight” (by withdrawing from the situation or avoiding it entirely), “freeze” (by detaching themselves or feeling disconnected from their body), or “fawn” (by trying to appease or placate others).

    A complex interaction of biological and environmental factors is also thought to influence the development of shyness and social anxiety.

    For example, both shy children and adults with social anxiety have neural circuits that respond strongly to stressful social situations, such as being excluded or left out.

    People who are shy or socially anxious commonly report physical symptoms of stress in certain situations, or even when anticipating them. These include sweating, blushing, trembling, an increased heart rate or hyperventilation.

    How are they different?

    Social anxiety is a diagnosable mental health condition and is an example of an anxiety disorder.

    For people who struggle with social anxiety, social situations – including social interactions, being observed and performing in front of others – trigger intense fear or anxiety about being judged, criticised or rejected.

    To be diagnosed with social anxiety disorder, social anxiety needs to be persistent (lasting more than six months) and have a significant negative impact on important areas of life such as work, school, relationships, and identity or sense of self.

    Many adults with social anxiety report feeling shy, timid and lacking in confidence when they were a child. However, not all shy children go on to develop social anxiety. Also, feeling shy does not necessarily mean a person meets the criteria for social anxiety disorder.

    People vary in how shy or outgoing they are, depending on where they are, who they are with and how comfortable they feel in the situation. This is particularly true for children, who sometimes appear reserved and shy with strangers and peers, and outgoing with known and trusted adults.

    Individual differences in temperament, personality traits, early childhood experiences, family upbringing and environment, and parenting style, can also influence the extent to which people feel shy across social situations.

    Shy child hiding behind tree
    Not all shy children go on to develop social anxiety. 249 Anurak/Shutterstock

    However, people with social anxiety have overwhelming fears about embarrassing themselves or being negatively judged by others; they experience these fears consistently and across multiple social situations.

    The intensity of this fear or anxiety often leads people to avoid situations. If avoiding a situation is not possible, they may engage in safety behaviours, such as looking at their phone, wearing sunglasses or rehearsing conversation topics.

    The effect social anxiety can have on a person’s life can be far-reaching. It may include low self-esteem, breakdown of friendships or romantic relationships, difficulties pursuing and progressing in a career, and dropping out of study.

    The impact this has on a person’s ability to lead a meaningful and fulfilling life, and the distress this causes, differentiates social anxiety from shyness.

    Children can show similar signs or symptoms of social anxiety to adults. But they may also feel upset and teary, irritable, have temper tantrums, cling to their parents, or refuse to speak in certain situations.

    If left untreated, social anxiety can set children and young people up for a future of missed opportunities, so early intervention is key. With professional and parental support, patience and guidance, children can be taught strategies to overcome social anxiety.

    Why does the distinction matter?

    Social anxiety disorder is a mental health condition that persists for people who do not receive adequate support or treatment.

    Without treatment, it can lead to difficulties in education and at work, and in developing meaningful relationships.

    Receiving a diagnosis of social anxiety disorder can be validating for some people as it recognises the level of distress and that its impact is more intense than shyness.

    A diagnosis can also be an important first step in accessing appropriate, evidence-based treatment.

    Different people have different support needs. However, clinical practice guidelines recommend cognitive-behavioural therapy (a kind of psychological therapy that teaches people practical coping skills). This is often used with exposure therapy (a kind of psychological therapy that helps people face their fears by breaking them down into a series of step-by-step activities). This combination is effective in-person, online and in brief treatments.

    Man working at home with laptop open on lap
    Treatment is available online as well as in-person. ImYanis/Shutterstock

    For more support or further reading

    Online resources about social anxiety include:

    We thank the Black Dog Institute Lived Experience Advisory Network members for providing feedback and input for this article and our research.

    Kayla Steele, Postdoctoral research fellow and clinical psychologist, UNSW Sydney and Jill Newby, Professor, NHMRC Emerging Leader & Clinical Psychologist, UNSW Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Stop Pain Spreading

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    Put Your Back Into It (Or Don’t)!

    We’ve written before about Managing Chronic Pain (Realistically!), and today we’re going to tackle a particular aspect of chronic pain management.

    • It’s a thing where the advice is going to be “don’t do this”
    • And if you have chronic pain, you will probably respond “yep, I do that”

    However, it’s definitely a case of “when knowing isn’t the problem”, or at the very least, it’s not the whole problem.

    Stop overcompensating and address the thing directly

    We all do it, whether in chronic pain, or just a transient injury. But we all need to do less of it, because it causes a lot of harm.

    Example: you have pain in your right knee, so you sit, stand, walk slightly differently to try to ease that pain. It works, albeit marginally, at least for a while, but now you also have pain in your left hip and your lumbar vertebrae, because of how you leaned a certain way. You adjust how you sit, stand, walk, to try to ease both sets of pain, and before you know it, now your neck also hurts, you have a headache, and you’re sure your digestion isn’t doing what it should and you feel dizzy when you stand. The process continues, and before long, what started off as a pain in one knee has now turned your whole body into a twisted aching wreck.

    What has happened: the overcompensation due to the original pain has unduly stressed a connected part of the body, which we then overcompensate for somewhere else, bringing down the whole body like a set of dominoes.

    For more on this: Understanding How Pain Can Spread

    “Ok, but how? I can’t walk normally on that knee!”

    We’re keeping the knee as an example here, but please bear in mind it could be any chronic pain and resultant disability.

    Note: if you found the word “disability” offputting, please remember: if it adversely affects your abilities, it is a disability. Disabilities are not something that only happen to other people! They will happen to most of us at some point!

    Ask yourself: what can you do, and what can’t you do?

    For example:

    • maybe you can walk, but not normally
    • maybe you can walk normally, but not without great pain
    • maybe you can walk normally, but not at your usual walking pace

    First challenge: accept your limitations. If you can’t walk at your usual walking pace without great pain and/or throwing your posture to the dogs, then walk more slowly. To Hell with societal expectations that it shouldn’t take so long to walk from A to B. Take the time you need.

    Second challenge: accept help. It doesn’t have to be help from another person (although it could be). It might be accepting the help of a cane, or maybe even a wheelchair for “flare-up” days. Society, especially American society which is built on ideas of self-sufficiency, has framed a lot of such options as “giving up”, but if they help you get about your day while minimizing doing further harm to your body, then they can be good and even health-preserving things. Same goes for painkillers if they help you from doing more harm to your body by balling up tension in a part of your body in a way that ends up spreading out and laying ruin to your whole body.

    Speaking of which:

    How Much Does It Hurt? Get The Right Help For Your Pain

    After which, you might want to check out:

    The 7 Approaches To Pain Management

    and

    Science-Based Alternative Pain Relief

    Third challenge: deserves its own section, so…

    Do what you can

    If you have chronic pain (or any chronic illness, really), you are probably fed up of hearing how this latest diet will fix you, or yoga will fix you, and so on. But, while these things may not be miracle cures…

    • A generally better diet really will lessen symptoms and avoid flare-ups (a low-inflammation diet is a great start for lessening the symptoms of a lot of chronic illnesses)
    • Doing what exercise you can, being mindful of your limitations yes but still keeping moving as much as possible, will also prevent (or at least slow) deterioration. Consider consulting a physiotherapist for guidance (a doctor will more likely just say “rest, take it easy”, whereas a physiotherapist will be able to give more practical advice).
    • Getting good sleep may be a nightmare in the case of chronic pain (or other chronic illnesses! Here’s to those late night hyperglycemia incidents for Type 1 Diabetics that then need monitoring for the next few hours while taking insulin and hoping it goes back down) but whatever you can do to prioritize it, do it.

    Want to read more?

    We reviewed a little while ago a great book about this; the title sounds like a lot of woo, but we promise the content is extremely well-referenced science:

    The Pain Relief Secret: How to Retrain Your Nervous System, Heal Your Body, and Overcome Chronic Pain – by Sarah Warren

    …and if your issue is back pain specifically, we highly recommend:

    Healing Back Pain: The Mind-Body Connection – by Dr. John Sarno

    Take care!

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  • What is HRT? HRT and Hormones Explained

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In this short video, Dr. Sophie Newton explains how menopausal HRT, sometimes called just MHT, is the use of exogenous (didn’t come from your body) to replace/supplement the endogenous hormones (made in your body) that aren’t being made in the quantities that would result in ideal health.

    Bioidentical hormones are, as the name suggests, chemically identical to those made in the body; there is no difference, all the way down to the atomic structure.

    People are understandably wary of “putting chemicals into the body”, but in fact, everything is a chemical and those chemicals are also found in your body, just not in the numbers that we might always like.

    In the case of hormones, these chemical messengers are simply there to tell cells what to do, so having the correct amount of hormones ensures that all the cells that need to get a certain message, get it.

    In the case of estrogen specifically, while it’s considered a sex hormone (and it is), it’s responsible for a lot more than just the reproductive system, which is why many people without correct estrogen levels (such as peri- or post-menopause, though incorrect levels can happen earlier in life for other reasons too) can severely feel their absence in a whole stack of ways.

    What ways? More than we can list here, but some are discussed in the video:

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    Want to know more?

    You might like our previous main features:

    Take care!

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