Resources

On this page, you can find resources we, or guests on our podcast, have found useful in our lives.

*As always, the resources offered here are not to be substituted for medical advice from a doctor. If you have a concern about your physical or mental health, please see a professional.

Perimenopause

1. Hormone Therapy (HT)

Most effective for:

  • Hot flashes

  • Night sweats

  • Vaginal dryness

  • Mood swings (in some cases)

Types:

  • Estrogen Therapy (ET): For women who’ve had a hysterectomy.

  • Estrogen + Progestin Therapy (EPT): For women with an intact uterus (to protect against endometrial cancer).

Forms:
Pills, patches, gels, vaginal rings, creams.

Risks: May increase the risk of blood clots, stroke, or certain cancers (especially if used long-term). Needs careful medical supervision.

2. Non-Hormonal Medications

For those who can’t or don’t want to take hormones:

  • SSRIs/SNRIs (e.g., paroxetine, venlafaxine): Help reduce hot flashes and improve mood.

  • Gabapentin: May reduce night sweats and improve sleep.

  • Clonidine: Used for hot flashes (less commonly).

  • Ospemifene: For vaginal dryness and painful sex.

  • Low-dose vaginal estrogen: For local vaginal symptoms with minimal systemic absorption.

3. Lifestyle Changes

Often the first line of defense or used alongside other treatments.

Helpful tips:

  • Diet: Balanced, rich in calcium and vitamin D.

  • Exercise: Regular physical activity improves mood, sleep, and bone health.

  • Sleep hygiene: Consistent routine, avoid screens before bed.

  • Limit triggers: Caffeine, alcohol, spicy foods (can worsen hot flashes).

  • Stress management: Mindfulness, yoga, meditation, therapy.

4. Alternative/Complementary Therapies

  • Cognitive Behavioral Therapy (CBT): Helps with mood and sleep.

  • Acupuncture: Some women find relief from hot flashes and anxiety.

  • Herbal supplements (e.g., black cohosh, red clover, evening primrose oil):

    • Mixed evidence; use with caution.

    • Always consult a doctor first — some interact with medications or mimic estrogen.

5. Vaginal and Sexual Health Treatments

  • Moisturizers & lubricants: For vaginal dryness and discomfort during sex.

  • DHEA vaginal suppositories: May improve vaginal tone and libido.

  • Pelvic floor therapy: For urinary symptoms or sexual dysfunction.

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Relationships

Books

  • “The Seven Principles for Making Marriage Work” by John Gottman – Offers research-based tips for improving relationships.

  • “Hold Me Tight” by Dr. Sue Johnson – Focuses on Emotionally Focused Therapy (EFT) and building secure bonds.

  • “Nonviolent Communication” by Marshall Rosenberg – Teaches compassionate communication in relationships.

  • “Set Boundaries, Find Peace” by Nedra Glover Tawwab – A guide to setting healthy boundaries.

  • “Us” by Terrence Real – Getting Past You and Me to Build a More Loving Relationship.

  • “Making Marriage Simple” by Harville Hendrix – Ten Relationship Saving Truths

Websites & Online Resources

  • Love is Respect – Offers education on healthy relationships, dating abuse, and boundaries.

  • The Gottman Institute – Research-backed tools for couples and professionals.

  • One Love Foundation – Focuses on preventing abuse and promoting healthy relationships.

  • Psychology Today – Articles and therapist directory for relationship help.

  • Mental Health America – Covers traits of healthy and unhealthy relationships.

Podcasts

  • Where Should We Begin? with Esther Perel – Real couples discuss relationship struggles with a therapist.

  • Love, Happiness and Success Podcast –  Dr. Lisa Marie Bobby covers dating, marriage, breakups, and more.

  • Dear Sugars podcast – Cheryl Stayed and Steve Almond offer relationship advice.

Courses & Workshops

  • Hold Me Tight Workshops (Susan Johnson’s work run by trained therapists)

  • Gottman Relationship Coach (online courses)

  • Couples Therapy Inc. – Online and in-person workshops.

  • Local community centers and nonprofits like Omega Institute, Kripalu, or other organizations offering workshops or support groups.

Support Groups & Counseling

  • Couples therapy or individual therapy – Licensed therapists can provide tailored support.

  • Support groups – Look for local or online groups for relationship health, boundaries, codependency, etc.

  • Hotlines/Chats – Such as from “Love is Respect” or the National Domestic Violence Hotline for crisis support.

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Sex

Books

  • “Come As You Are” by Emily Nagoski
    Explores the science of sexual desire and how to embrace individual sexuality.

  • “S.E.X.: The All-You-Need-to-Know Progressive Sexuality Guide to Get You Through High School and College” by Heather Corinna
    Inclusive and affirming, great for young adults.

  • “The Guide to Getting It On” by Paul Joannides
    A funny, comprehensive, and nonjudgmental guide to all things sexual.

  • “Healing Sex” by Staci Haines
    A compassionate resource for survivors of sexual trauma.

Websites & Online Resources

  • Scarleteen
    Sex education for teens and young adults — inclusive, safe, and progressive.

  • Planned Parenthood
    Offers accurate info on sex, consent, STIs, birth control, and pleasure.

  • OMGYes
    Research-based interactive site about women’s pleasure (paid, adult-focused).

  • SexPositiveFamilies
    Guides for parents and caregivers to talk about sex with children in age-appropriate ways.

  • The Trevor Project
    LGBTQ+ affirming mental health and sex ed resources.

Courses & Workshops

  • OMG Yes – Interactive, research-based learning on female pleasure.

  • Planned Parenthood Workshops – Community education on consent, STIs, and healthy sex.

  • Sanctuary or The School of Consent (Betty Martin) – Learn about boundaries, touch, and enthusiastic consent.

  • Local sex therapists or educators – Many offer classes on intimacy, desire, or body awareness.

  • Source School of Tantra Yoga – workshops about “The Art of Conscious Loving.”

Professional Support

  • Sex Therapists – Certified therapists help with concerns around intimacy, trauma, libido, etc.

  • AASECT (American Association of Sexuality Educators, Counselors and Therapists):
    Find a certified sex therapist

Key Topics to Explore:

  • Consent – Verbal, enthusiastic, ongoing.

  • STI prevention & testing

  • Body autonomy and boundaries

  • Pleasure education

  • Communication and emotional safety

  • Gender & sexual orientation inclusivity

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Menopause

General Resources

  • Let’s Talk Menopause

    • Makes GSM easy to understand; has facts about symptoms, treatments, webinars, and a symptom tracker. letstalkmenopause.org

  • The Menopause Society (formerly North American Menopause Society)

    • Up-to-date patient education materials, position statements, treatment guidelines, provider finder. The Menopause Society

  • Johns Hopkins Women’s Wellness & Healthy Aging Program

    • Clear description of GSM, what to expect, and treatment options. Hopkins Medicine

  • AUA/SUFU/AUGS Guideline on GSM

    • Evidence-based clinical guideline for providers and patients — helps with understanding what treatments are supported by research. American Urological Association

  • The Wisdom of Menopause

    • Christiane Northrup, MD – Book

  • The New Menopause 

    • Mary Claire Haver, MD – Book

Treatment & Care Options

These are commonly used; what’s best depends on individual health, symptoms, and risks:

  • Non-hormonal options: lubricants, moisturizers, hyaluronic acid creams. Hopkins Medicine+2PMC+2

  • Local (vaginal) hormone therapy: ultra-low-dose estrogen creams, tablets, rings. Often effective for many GSM symptoms. Hopkins Medicine+1

  • Combination therapies: e.g. estriol + probiotics or other adjuncts in topical treatments. GREM

  • Lifestyle & self-management: avoiding irritants (harsh soaps, certain garments), staying sexually active if comfortable, pelvic floor exercise. PMC+1

  • Energy-based treatments: like vaginal laser or microablative laser, though these are newer and sometimes not approved everywhere; may require maintenance. Hopkins Medicine

Support & Community

  • Online support groups — e.g. “Vaginal Atrophy / Genitourinary Syndrome of Menopause” Facebook group: people share experiences, tips, reliable info. Facebook

  • Podcasts / Webinars — experts speaking about GSM: what it is, how to treat it. For example, Breastcancer.org’s podcast with Dr. Kristin Rojas. Breastcancer.org

  • Patient advocates / Menopause programs — many large health systems and clinics have menopause programs that specifically include GSM care.

What to Ask / Look For in a Provider

When you reach out to a doctor or specialist, these questions can help make sure they’re right for managing GSM:

  1. Do you treat GSM specifically, not just menopausal hot flushes or general vaginal discomfort?

  2. Are you comfortable prescribing / talking about local estrogen (if needed) or other hormonal therapies?

  3. What non-hormonal options do you recommend?

  4. Do you coordinate with pelvic floor physical therapists if symptoms include pain, urinary issues, or sexual dysfunction?

  5. What is the evidence for newer treatments (e.g. laser)? What are risks, benefits, and cost?

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Anxiety

An End to Panic (workbook)

Meditation (apps like Headspace or Calm or visual meditations from YouTube or other resources)

Cognitive Behavioral Therapy (CBT)

Accelerated Resolution Therapy (ART)

Eye Movement Desensitization and Reprocessing (EMDR)

Biodynamic Craniosacral Therapy

Blog on Panic Attack Support

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Cancer

Common Treatments for Skin Cancer

Basal Cell Carcinoma (BCC)

This is the most common and slow-growing type of skin cancer. It rarely spreads, but early treatment is important.

Common treatments include:

  • Excisional surgery (removing the lesion)

  • Mohs micrographic surgery (precision removal layer by layer)

  • Curettage and electrodessication (scraping and burning the area)

  • Cryotherapy (freezing the cells)

  • Topical creams like Imiquimod or 5-FU

  • Radiation therapy (when surgery isn’t an option)

Goal: Remove the cancer completely and prevent it from coming back.

Squamous Cell Carcinoma (SCC)

SCC can spread if left untreated, so early detection and removal are crucial.

Common treatments include:

  • Excisional surgery

  • Mohs surgery (especially for sensitive or recurring areas like the face or ears)

  • Curettage and electrodessication for small, superficial spots

  • Radiation therapy (for areas that can’t be operated on)

  • Topical treatments (5-FU or Imiquimod for SCC in situ)

  • Systemic chemotherapy or immunotherapy for advanced cases

Goal: Destroy tumor cells and stop the cancer from spreading.

Melanoma

This is the most serious type of skin cancer. Early detection is absolutely critical, and treatment varies depending on how far it has spread.

Common treatments include:

  • Surgical excision with wide margins

  • Sentinel lymph node biopsy (to check for spread)

  • Immunotherapy (drugs like Keytruda, Opdivo, or Yervoy)

  • Targeted therapy for specific genetic mutations (BRAF/MEK inhibitors)

  • Radiation therapy in select cases

  • Chemotherapy if other treatments are ineffective

Goal: Eliminate the tumor, prevent or slow metastasis, and prolong life.

Merkel Cell Carcinoma

A rare but aggressive form of skin cancer.

Common treatments include:

  • Wide excision and lymph node evaluation

  • Radiation therapy

  • Immunotherapy (e.g., avelumab or pembrolizumab)

  • Chemotherapy for advanced or aggressive cases

Goal: Control the local disease and reduce the chance of it coming back.

Actinic Keratosis (Pre-Cancerous Lesions)

These are early warning signs that can potentially turn into squamous cell carcinoma.

Common treatments include:

  • Cryotherapy (freezing the cells)

  • Topical treatments like 5-FU or Imiquimod

  • Photodynamic therapy (PDT)

  • Chemical peels or laser resurfacing

Goal: Destroy abnormal cells and stop them from becoming cancer.

Preventive & Supportive Care for All Skin Types

Live a healthy lifestyle: Eat well, stay hydrated, avoid tanning beds, and support your immune system.

Get regular skin checks by a dermatologist every 6–12 months (or as advised).

Practice sun safety: Use SPF 30+ daily, wear protective clothing and wide-brimmed hats.

Do monthly self-skin exams: Look for new moles, changes in existing ones, or lesions that don’t heal. Use the ABCDE rule (Asymmetry, Border, Color, Diameter, Evolving).

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