Dr. Simone’s Mind Space

Many couples have an idea of their trajectory of their relationship, including milestones they would like to achieve. Moving in together, decorating a joint home, travel, spend everyday life together, and plan the future ahead. If couples are in a relationship for a long time, in addition do decide to get married, a natural follow up in most societies is the expectation of the couple having a child, preferably more than one. The more a couple feels the need to conform with society’s and family’s expectations, and the more specific personal goals they pursue, the more challenging when confronted with a clear full stop of their envisioned future plan: namely infertility. Taking the journey as a couple: At this stage it’s very important for the couple to communicate and share future dreams and expectations. Redefine as a couple where you want to head. Share your personal time frame you’d feel comfortable to pursue. Seek out professional support with experience in dealing with the topic of infertile @drschwank @unesurcent @optimalperformancezurich

Many women around the world are undecidedly childfree. The reasons can be very diverse and for many women and partners the cause never found. It is a very challenging situation on a personal, relationship based, family, societal, and even evolutionary level. It’s against the norms and conventions of society and our evolutionary instincts, dreams, expectations, desires, that are unwanted denied to us. It’s a very different scenario to the one of an individual or couple willing not having children. The pain and the mourning of the child that’s never been born is beyond imagination. Time can heal such a wound in some women, yet others will struggle for a lifetime. Factors contributing to the way individuals deal with a loss vary and can positively or negatively affect the mourning process, as well as the ability to cope and overcome the hardship. A topic that every woman and man can potentially be confronted with and need to address when starting to consider whether or not to have a child. It is however a taboo topic and one that many avoid to consider, especially when postponing their reproductive health plans and family plans to a later stage in life. One way of securing a more flexible family planning, which is however depending on the country a woman lives, more or less controversial or even forbidden, is egg freezing. It can have a positive impact on the reproductive timing, provide more choices in choosing the best time for oneself to potentially become a parent. @drschwank @unesurcent @optimalperformancezurich

Today’s conversation and second episode of a public health series on perimenopause. Dr. Anna answers questions and shares her expertise on hormonal supplement treatments, lifestyle components, and other ways in treating symptoms of perimenopause. Anna Raggi, MD, gynecologist, reproductive medicine specialist and gynecological endocrinologist. Women's health has always fascinated her, and even as a young doctor she enjoyed listening to her patients, consulting, and advising them. She is very passionate about her work at the Fertisuisse fertility treatment center in Olten and Basel, Switzerland, which she founded with three partners in 2014. She is very grateful that she has became a mother of two children at a relatively young age. www.fertisuisse.ch, www.wirwolltendich.ch @drschwank @unesurcent @optimalperformancezurich

Parents of young children often struggle with finding time for their romantic relationship. It starts with the lack of looking at each other’s eyes. Finding time to look at each other, not after a child running around or being just to exhausted for couple’s time, looking at the phone, watching TV, or simply falling asleep. These moments are super rare and precious to maintain the relationship. We need to be able to be intimate with each other. That’s incredibly important for the connection among the couple. The more we find small moments of affection, the more we stay emotionally happily stay connected. Even in the most challenging years of small children and sleep deprivation. It needs a lot a lot of patience and understanding from both partners to come together and spend time with each other. Seek out support when you struggle. The years are limited, when kids are extra small and depend a lot on their parents. An insight a friend shared with me and I felt being extraordinarily helpful and applicable. Options for connection: Get babysitters, invest in it now, that “expensive” time will be time limited. Find 10-15min time each day to connect. Do a shared activity a shared cup of coffee, a short yoga session, a short walk, anything you can do easily together. @drschwank @unesurcent @optimalperformancezurich

We all are victims of uninterruptedly looking at our screens, whenever there’s downtime. A wait at a restaurant for a meal, a coffee break at a Café, lining up to order any drinks or food, especially in NYC, a subway or train ride, elevator, prior to boarding a plane, the list could go on and on. Looking up and being aware of our surroundings, catching their gaze, and even start a conversation. I’m an actor of it too, lining up to order a drink and writing podcast notes. Yesterday, I sat in a Café by myself and just did some people watching on a hustle bustle Friday late summer evening in New York. I noticed how I felt a bit uncomfortable not having my phone near me. I thought of everyone around on their phones or in conversations. This made me aware of the socially new normal way and my “odd” way of just being in the moment, relaxing, taking the human experience in with all senses. Such a wonderful feeling and experience, very very relaxing and calming body and mind. I felt very at peace with myself and happy to have experienced that. Go out on your own and do a look up moment. Enjoy the unique experience, trust in yourself ☀️ @drschwank @unesurcent @optimalperformancezurich

Traveling, especially solo traveling can expand our horizon. It does do something with us, challenging our inner selves for self reflection. We’re thrown out of our routine everyday life, the ordinary, out of our comfort zones. This place is maybe unsettling, uncomfortable, stressful, yet also very refreshing, and rejuvenating. The disruption traveling can cause to both body and mind have pros and cons, which are why many opt out and decide to stay in their comfort zone of their predictable home country and their own home. Yet, if we do travel, we become because of this disruption of our comfort zone more world open and tolerant for the other, the new, which only benefits the ones we love, the community, our nations, and the world. Bring your children on a trip, yourself, and encourage others to follow your footsteps. Happy weekend energy from New York City, Dr. Simone. @drschwank @unesurcent @optimalperformancezurich

It’s a very frequently discussed topic and no simple answer can be given. The amount of consumption of stimuli in today’s world is incredibly. Filtering all the input isn’t easy, especially for children, who haven’t yet developed their executive functions. As parents, we feel the urge to organise lots of after school activities, engage, and entertain our children, hardly letting time pass without “productive” content. This constant “ON” switch requires less frustration tolerance and there with less training of such skills. How do we deal with frustration tolerance? Less is more! Let time in your child’s daily life without any plans. Let your child guide the way! Be curious and follow along your child’s flow. Boredom is healthy! Dare to set boundaries, no isn’t a bad thing! Encourage independent play! @drschwank @unesurcent @optimalperformancezurich

The importance of autonomy can’t be underestimated in all ages, from birth to old age. The earlier we establish autonomy, the better for our sense of self, self-esteem, self-containment, frustration tolerance, and general independence. We all desire to be independent masters of our own lives, in very young and very mature age. Giving safe autonomy early in a baby’s, infant, and toddler’s life, requires trust, courage, patience, and respect from the parents. The more parents are aware of their important role, the earlier a child develops autonomy, learns skills, masters them by him/herself, resulting in happiness, pride, and certainty reduces frustration. Motto for parents: Give your children time! Time to play by themselves, figure out role plays to get in touch with their feelings. Dare to let your child be bored! It fosters creativity and frustration tolerance. It gives the child a sense of control, ownership, pride, and competence. A true self-esteem booster. @drschwank @unesurcent @optimalperformancezurich

As parents, we positively influence our children’s self-esteem by giving the children autonomy from a very early age on. We can praise them for their efforts in school, extra curricular activities, sports, music, art, etc. not for their performance, grades, winning, etc. The latter reduces self-esteem, sets the child under massive performance pressure, as the child is only seen and appreciated for its performance not for oneself. Warm and loving relationships are the foundation of children’s self-esteem because they make children feel valued and worthwhile. Relationships are built on plenty of responsive, caring interactions with your child. Family rituals are important too, because they build your family relationships and give your child a sense of belonging. You can build a positive relationship with your child by: being in the moment with your child spending quality time with your child creating a caring environment of trust and respect. A self-esteem booster list: Help kids find their passion Praise perseverance Foster autonomy Treat your child with respect Avoid being critical Encourage communication Find and focus on their strength Involve your children in household tasks Set goals Focus on your child Be a role model Deal with mistakes constructively Encourage healthy friendships Encourage independence Give your child balanced feedback Independent activity Model confidence yourself Offer unconditional love References https://raisingchildren.net.au/toddlers/behaviour/understanding-behaviour/about-self-esteem

Today’s children’s schedule is more compact than many adults. It involves a lot of performance driven activities, such as exam preparation, homework, music lessons, competitive sports, potential tutoring, and more. This constant performance and active mode of children limits creative play, boredom, and phantasy. It further requires parent involvement, rather than time with peers or by oneself. Recommendations: Less is more! Reduce the number of activities. Let your child decide the activities they want to engage in. Skip homework, if possible. Tutoring only if absolutely necessary. Balance expectations with regard to exams. Let your child guide the way and set the pace in academics. Intervene as little as possible: Autonomy is key! Keep empty spaces in the child’s agenda for creative, self-directed play. @drschwank @unesurcent @optimalperformancezurich

Starting a new school year is demanding for everyone within the family. New routines need to be established, stress regulated, adjustment to new academic and social settings digested and contained. This requires a lot of emotional capacity and stress tolerance by the parents. Being aware of this crucial role as parents is very relevant and parents will notice the positive outcome of a more harmonious home, when providing that emotional outlet. For parents of children of all age groups, building buffer zones is crucial, in order to have the mental space to deal with the children’s emotions. Especially, during the first weeks after the long summer break. A practical family guide: Take turns in attending the children vs. alone and couple’s time. Structure your family’s week to get an overview of peek times. Plan space in your schedule for spontaneous changes. Be attuned to your child’s needs and meet them, yet not without boundary setting and consequences. Dare to say no. We all reach our limits. Give your child the time she/he needs to get ready. Provide room for outmost amount of autonomy to children of any age (reduces frustration in the child and parent). Allow the child’s physical and mental metamorphosis to happen. Include outdoor activities to decompress as a family. Spend time with each family member independently. Share cooking and meals together to create space for communication and quality time. Be a thriving role model for your child. @drschwank @unesurcent @optimalperformancezurich

Today’s conversation and first episode of a public health series, with Anna Raggi, MD, gynecologist, reproductive medicine specialist and gynecological endocrinologist. Women's health has always fascinated her, and even as a young doctor she enjoyed listening to her patients, consulting, and advising them. She is very passionate about her work at the Fertisuisse fertility treatment center in Olten and Basel, Switzerland, which she founded with three partners in 2014. She is very grateful that she has became a mother of two children at a relatively young age. www.fertisuisse.ch, www.wirwolltendich.ch @drschwank @unesurcent @optimalperformancezurich

A time of excitement, anxiety, and increased stress for all family members. How can we best navigate this time to keep the calm and support our little ones the best? Start the day with a family routine. Make every day a special day. Prepare school bags the day before to reduce stress in the morning. Discuss who likes which snacks and pack them for break times. Keep time without plans in the kids calendar. Facilitate play dates, sleepovers, etc Have time to spend as a family that’s quality time. Encourage sports as balance to mental school work. @drschwank @unesurcent @optimalperformancezurich

Many parents around the world are currently spending more time with their children than during their usual working days. School holidays are usually longer than parents holiday weeks off work, resulting in lots of organization, additional financial costs, challenges to meet all family members’ needs, tension, family, couple’s vs. alone time. How to deal with summer break as a family, couple, and individual parent? A practical guide to summer school break: Discuss in advance your expectations. Plan extra buffer zones to remain spontaneous, flexible, and, reduce tension. Engage in activities as a family, yet also set aside time as a couple, and me time for each member. Organise support and child care in advance to secure the availability. Plan couple‘s time together. Agree on times during the day each one takes for me time. Meet friends over the day; your house isn’t a hotel. Surround yourself with people that feel like sunshine. Meet fellow ladies to spend some girls time and chat. Choose your own four walls, especially with small children! Order dinner in at nights heading to an overcrowded restaurant feels too much. Tension and conflicts are normal, when suddenly spending more time together and often in more constrained spaces, outside of anyone’s everyday routines. Get out and get some fresh air! @drschwank @optimalperformancezurich @unesurcent

After a wonderful time as a couple, leaving the baby with hid grandparents, to suddenly be all alone, needs adjustment! Such a tough day, making one very sensitive, vulnerable, and thin skinned. On such a day, it’s important to be extra kind and generous to ourselves. Here comes a list of recommendations: Go to a cafe by yourself. Stroll around without clear agenda. Relax at a place you’d usually would go to. Take a nice yoga class. Enjoy nature. Ring a friend. @drschwank @optimalperformancezurich @unesurcent

How do we define life quality in its core? Living in today’s societies, constantly being on is difficult. We run around 24/7 in our mind and physically always being on the go, planning the next activity, task etc. Being and living in the moment isn’t even existing anymore. That’s very sad and concerning, with regards to our mental and physical health. It takes a lot of effort to get into a state of calm and relaxation, when the mind is constantly on overdrive. Tips to unwind: Schedule some time in nature, a relaxing class. Go offline, everyday for an extended time. Observe yourself and your interpretation of relaxation. Set a 5min with no plan. @drschwank @optimalperformancezurich @unesurcent

It’s essential for young parents or busy working couples to take time to look into each other’s eyes. Dedicate time just for one another! It will maintain the relationship and spread happiness to all family members. @drschwank @optimalperformancezurich @unesurcent

Happy wife happy life, happy mommy happy family! In order to give, we need to be able to breathe ourselves. Make sure you spend some time alone. May it be a walk along the beach, a yoga class, reading a book uninterruptedly, getting a massage or good night sleep. We can only share our energy if there’s any left. @drschwank @optimalperformancezurich @unesurcent

Working around the world calls for experience in preparation. Travel planning: Start your mental inspiration well in advance to imagine the place and increase your “Vorfreude” (anticipation excitement) Pack outfits not clothes! Work with accessories (scarfs, bags, shoes) Shoes: pack a variety of comfort styles for all occasions and long walks! For the flight: a comfortable outfit both for ground and up in the air (a list follows below) For the lounge: focus on light meals, lots of water Relax Flight outfit and essentials: Compression socks Noise cancelling earphones Silk eye mask Skin care (sheet mask, cream mask, calming mist, hand cream, lip balm) SNACKS the more the better! You never know! Wear: cashmere sweater, tights, top, oversize shirt, silk scarf, mules! @drschwank @optimalperformancezurich @unesurcent

A guides for a morning routine designed to boost self-esteem and reduce anxiety for the day ahead. Morning steps to self-esteem: Get up, look into the mirror and tell yourself: hi good morning, I’m just good enough right the way I am! Refresh and pamper your face with a daily practice. Practice a morning routine; yoga, meditation, running, a nice walk around the block, a swim. You’ll feel energised and calm for the day. Dress for success: choose an outfit you like, flatters your silhouette, and there with boost your self-confidence. Breakfast @drschwank @optimalperformancezurich @unesurcent

Teaches visualization techniques aimed at self-empowerment and managing anxiety. How to boost your sense of self-empowerment? Honestly, not an easy task to answer! We’re brilliant in second guessing ourselves, putting ourselves down, when in theory the exact opposite is what we should be doing! During my training and research, I’ve encountered several inspiring role models. My grandma, PhD supervisors, two incredible females, my PhD mentor, as well as the female opponent at my thesis defence. All these women have their own unique, genuine aura. They are confident in who they are, dare to take space or not if not needed, always willing to support younger women unconditionally, without jealousy, without competition, simply out of passion, and curiosity in sharing values. Isn’t this amazing?! That’s how we should get up every morning!! Visualisation of female power: Think of a moment you truly felt in a stage of flow and competency. Go back there! Sometimes it helps to turn the world upside down! Inversions are great to reduce anxiety, increase blood flow, reduce swelling after a long flight, and rejuvenate (headstand, shoulder stand, legs up the wall for a more relaxing version) Envision yourself in a position you’d like to be. What do you need to get there? Have a positive outlook regarding success and failure. @drschwank @optimalperformancezurich @unesurcent

Today’s episode demonstrates fast and effective methods to boost confidence before important events or decisions. How can we boost confidence before important events or decisions? -Exercise and get an endorphin booster and reduce stress at the same time. -Turn the world upside down, do an inversion pose such as headstand, shoulder stand. It will sharpen your attention, make you feel more confident, and calm. -Present always standing, you can breathe better, reduce stress and anxiety. Standing up signifies a powerful posture. -Dress for success. Wear clothes that convey confidence and feel powerful while wearing them. @drschwank @optimalperformancezurich @unesurcent

This episode explores how the psychology of self-confidence, impacts mental health, sprinkled with practical tips to enhance it. Self-confidence starts in earliest childhood. It’s related to a feeling of autonomy and mastery. The earlier children are given the freedom of action to try new things, the more they grow their self-confidence. In order to gain self-confidence, we need to be able to trust in our abilities. A mental construct developed early. However, it can be enhanced later in life, by choosing activities, partnerships, that support your skills and passion. Engage in actives that require your full attention and dedication, where you’re one with the action. @drschwank @optimalperformancezurich @unesurcent

Waking up, immediately starting to ruminate, worry, notoriously planning the day, trying to control and organize the entire day. Further, second guessing each action one does with a feeling of never being good enough. How can it be stopped, this constant worrying? How can we boost our self-confidence? -Ask yourself what this worrying stands for. -Is it reasonable and anything you can control? -The more you think, the more you worry. -Focus on relaxing routines, to disconnect the mind from worrying. -Try to break the spiral by yoga, a walk in nature, meditation or simply reading a book or bake/ cook. -Engage in an activity you are fully dedicated to, experiencing a state of flow. -Dare to try: Mastering a challenging situation boosts your self-esteem. @drschwank @optimalperformancezurich @unesurcent

What is generalized anxiety disorder? Generalized anxiety disorder (GAD) is characterized by excessive and uncontrollable worry about a variety of events. It is often accompanied by physical symptoms such as headaches, muscular tension, restlessness, heart palpitations, and stomach upset. Children and adolescents with GAD may worry excessively about their performance and competence at school or in sporting events, about personal safety and the safety of family members, or about natural disasters and future events. GAD is relatively common disorder among children and adolescents. It begins gradually, often in childhood or adolescence, with symptoms that may worsen during times of stress. Worries may switch from one concern to another, and may change with time and age. GAD may result in significant academic, social, and familial impairment. If left untreated, the disorder may be chronic and predicative of adulthood anxiety and depression. However, early identification and effective management can help reduce the severity of symptoms. What causes GAD? As with many other mental health conditions, the exact cause of generalized anxiety disorder is unknown but may be linked to: Genetic factors: GAD may run in families. Just as a child can inherit parent’s brown hair, green eyes, and nearsightedness, a child can also inherit that parent’s tendency toward excessive anxiety. Biological factors: Neurotransmitters, that send messages back and forth to control the way a person feels. Serotonin and dopamine are two important neurotransmitters that, when disrupted, can cause feelings of anxiety and depression. Temperament factors: A child whose temperament is timid or shy or who avoids anything dangerous may be more prone to generalized anxiety disorder than others are. Environmental factors: A traumatic experience (such as a divorce, illness, or death in the family, or major events outside of the family) may also trigger the onset of an anxiety disorder. In addition, anxiety may be learned from family members and others who are noticeably stressed or anxious around a child. I.e. children whom’s parents display perfectionist tendencies may become a perfectionist, too. References https://www.childrenshospital.org/conditions @drschwank @optimalperformancezurich @unesurcent

What is separation anxiety disorder? difficulty being away from parents or other loved ones. excessive worry about harm to loved ones. excessive worry about danger to self. difficulty leaving the house, even to go to school. difficulty sleeping. feeling physically ill when away from loved ones. Treatment for separation anxiety disorder usually includes therapy, medication, or a combination of both. Therapists can help parents to understand how their behavior may increase their child’s anxiety (for example, allowing their child to skip school). It is very important to seek out medical advice if you are concerned that your child has separation anxiety disorder, because if left untreated, anxieties can grow bigger. Who is affected by separation anxiety disorder? About 4 percent of younger children have SAD, while the estimate for adolescents is slightly lower. Girls are affected more often than boys. How common are anxiety disorders? Anxiety disorders are among the most common mental, emotional, and behavioral problems affecting children and adolescents. About 13 out of every 100 children ages 9 to 17 years old experience some kind of anxiety disorder, such as separation anxiety disorder. Approximately 4 percent of children suffer from separation anxiety disorder (1). What causes separation anxiety disorder? Nearly all children experience brief feelings of anxiety about being away from a parent and display clingy behavior. Typically these normal bouts occur when a child is between 18 months and 3 years old, although older children can have passing feelings of separation anxiety during times of stress. The difference between these normal feelings of anxiety and a disorder like SAD is that a child with separation anxiety disorder will experience an extended and extensive period of fear and distress about being apart from familiar people and places and the degree of anxiety or fear is notably out of proportion to the reality of the situation. Anxiety disorders like SAD are linked to biological, family and environmental factors. @drschwank @unesurcent @optimalperformancezurich

Early exposure to overprotected parenting, sending signals that the world is a dangerous pace. When a child falls and the parents respond anxiously, the child will pick up on it and respond accordingly. Hence, not daring to try to run and explore anymore and therewith lacking experience in the future and be even more vulnerable. Once upon a time - because of that! Fairy tales are always up to date. They build bridges and stand metaphorically to understand basic human interaction. Fairy tales speak the language of the unconscious and thus also connect us to our unconscious self. The story of “Sleeping Beauty” provides a prime example of how fairy tales help us not only to understand crises but also to overcome them. The “sleeping beauty” effect, as it can be called. Out of concern, parents don’t expose their children to challenges, remove all obstacles out of their way to make life easier for their children, which in itself leads to unexperienced, unskilled children. These children are unequipped for the real life and unexperienced handling challenging situations. Encountering such “sleeping beauty”children, one can observe their inadequate response to challenges. As parents and caregivers; it is important to be aware of our actions and reactions when engaging with a child. How we respond to a child will impact the child’s response to the situation at hand. Caregivers are a sounding board of a child’s development of his internal world. A famous concept of these unconscious processes, is the concept defined by S. Freiberg “the Ghost in the Nursery”. It describes the intergenerational transmission of early childhood experiences. S. Freiberg described there with the imprint of care experienced in the previous generations. The way children are raised will impact their own parenting style. Besides ghosts, there are also protective intergenerational transmitted processes: “Angels in the Nursery”. These angles refer to states of mind when the person evokes memories of feeling especially loved, understood, or protected. @drschwank @optimalperformancezurich @unesurcent

We have all had a moment of anxiety in our lives, yet living with it on a regular, even daily basis is a different story. In this podcast series, I’ll discuss different types of anxiety, analyze the origin of anxiety in different life stages, and concepts to apply to reduce peaks in anxiety. What types of anxiety are there? The International Classification of Disease (ICD) and the American DSM-V have a classification of disorders: Generalized anxiety (GAD) Panic disorder Specific phobia Social anxiety disorder Separation anxiety disorder Obsessive compulsive disorder (OCD) Post traumatic stress disorder (PTSD) What are potential sources and causes o one might ask? Exposure to trauma Adverse childhood experiences Passing on experiences of worry from one generation to the next (intergenerational transmission) Genetic predisposition @drschwank @optimalperformancezurich @unesurcent

Today’s conversation, live from Hong Kong with Katia, Nutritional Therapist, NLP coach, and the founder of Omni Vitality. In this podcast you'll gain insights in the mechanisms of lifestyle, stress, sleep, nutrition on women’s hormonal balance. We discussed how women can regain control of their bodies and emotions. @drschwank @omni.vitality @optimalperformancezurich @unesurcent

To all women in the world. Let’s stick together and be open to share your most valuable moments! Sometimes more than other times. The more we connect with other, likeminded women, the stronger we become. We’re not alone in this! The more we try to be the best in everything, optimising our lives, the less quality work and precious family / couples, but also less quality me-time we get. Such a vicious cycle, which we if ever only realise when it gets too bad and overboard. What a pity!! We all know better, yet societal, family pressure, and expectations weigh heavy on our shoulders. We need to break free, in order to understand the dynamics, how destructive we’ve been to our self and as a result dragged along our surroundings. How do we get out of this cycle? Get aware and face yourself in the mirror. It’s a crazy vulnerable place! Get support that helps you hold yourself accountable to change. Implement small changes in your daily life —> new routines ☀️ Get the right nutritious food into your body💛 Start with a small daily mommy care routine. 15 min yoga is enough 🧘💛 Book a guilt free mommy hide away 🌴 @drschwank @unesurcent @optimalperformance @omni.vitality

Mommy guilt is real! As much as I wish my resources were infinite, they really aren’t and I have to admit, I’ve crumbled. Rushing to pick up my son, straight from work, taking care of my husband, all our Swiss family admin, my research, my clinic, my female empowerment club, just not myself. Lesser sleep quality and daycare germs didn’t help my immune system, so getting sick, something as foreign to me as it could be. That didn’t help my energy equilibrium either. Now everyone is having a rough time, since happy mommy is happy family. Taking charge again for myself and reducing the mommy guilt moments! Taking time after work for myself Do 15min yoga before dinner Take a 5 min facial care daily Book a massage Meet a friend for coffee Organise help to go on couples night out!! Essential too!! Go on a solo AND guilt free trip A walk in nature A yoga class @drschwank @unesurcent @optimalperformance @omni.vitality

Introducing a new and for more than 50% of the global population a lifetime incidence being affected by. Natural menopause does not occur suddenly. A period called perimenopause usually begins a few years before the last menstrual cycle. There are two stages in the transition. Perimenopausal Symptoms During perimenopause, women may have various symptoms. Symptoms differ among women and may range from mild to severe. Hot flashes, an intense sudden build-up of body heat, are the most common symptom. Some women have no symptoms. Symptoms Mood changes. Mood changes and irritability are usually due to a combination of sleeplessness and hormonal swings. Some women find the menopausal transition to be psychologically stressful; some develop clinical depression. Women may be more at risk if they have experienced severe PMS mood swings or have a history of clinical depression. Perimenopausal depression usually goes away within a few years after menopause. In general, depression is less common during the postmenopausal years than in the premenopausal ones. Treatment Menopause is a natural condition. It is not a disease that needs medical treatment. However, some women seek treatment for the relief of perimenopausal symptoms. @drschwank @unesurcent @optimalperformancezurich References https://www.mountsinai.org/health-library/report/menopause#:~:text=Early%20Stage.,be%20sudden%20surges%20in%20estrogen.

Many aspects play a role in our body-mind health balance and may contribute to the trajectory of medical conditions. Women’s health issues frequently, remain undetected or mistakenly diagnosed. One of these issues, which affects an estimated of 10% women globally, endometriosis. It has enormous implications on the quality of a woman's life. This severe inflammatory condition occurs globally in 190 million women of reproductive age (1). Endometriosis can cause constant and intense pelvic pain, especially during periods, fatigue, depression, anxiety, and infertility. Endometriosis is the cause of 70% of all chronic pelvic pain cases in women in the United States (2). The cost of illness burden is significant in women with chronic pelvic pain, particularly the productivity costs (3). They are the greatest contributor to overall costs. Given pain is the most significant contributor, priority should be given to improving pain control in women with pelvic pain (4). It is a chronic disease associated with severe, life-impacting pain during periods, sexual intercourse, bowel movements and/or urination, chronic pelvic pain, abdominal bloating, nausea, fatigue, and sometimes depression, anxiety, and infertility. There is currently no known cure for endometriosis and treatment is usually aimed at controlling symptoms. Access to early diagnosis and effective treatment of endometriosis is important, but is limited in many settings, including in low- and middle-income countries (5). Treatment Treatments to manage endometriosis can vary based on the severity of symptoms and whether pregnancy is desired. No treatments cure the disease. A range of medications can help manage endometriosis and its symptoms. Non-steroidal anti-inflammatory drugs (NSAIDs) and analgesics (painkillers) like ibuprofen and naproxen are often used to treat pain. Hormonal medicines like GnRH-analogues and contraceptive (birth control) methods can also help control pain. These methods include: pills hormonal intrauterine devices (IUDs) vaginal rings implants injections patches References References https://www.ox.ac.uk/news/2023-03-14-global-study-shows-experience-endometriosis-rooted-genetics#:~:text=Endometriosis%20has%20enormous%20implications%20on,depression%2C%20anxiety%2C%20and%20infertility. Payne JA. Acupuncture for Endometriosis: A Case Study. Med Acupunct. 2019 Dec 1;31(6):392-394. doi: 10.1089/acu.2019.1379. Epub 2019 Dec 13. PMID: 31871528; PMCID: PMC6918512. Armour M, Lawson K, Wood A, Smith CA, Abbott J. The cost of illness and economic burden of endometriosis and chronic pelvic pain in Australia: A national online survey. PLoS One. 2019 Oct 10;14(10):e0223316. doi: 10.1371/journal.pone.0223316. PMID: 31600241; PMCID: PMC6786587. https://www.who.int/news-room/fact-sheets/detail/endometriosis https://www.endometriosis-uk.org/endometriosis-facts-and-figures @drschwank @unesurcent @optimalperformancezurich

LHave you experienced such a situation yourself, where just completely foreign to all around? Staying in Shanghai for my research after a quick stop over in Hong Kong, which I’ve visited early 2020 and early 2024. Yes, it’s different too, but by no means as much as the city I so love and lived in 10 years ago. The feeling of being all so foreign and seen as a stranger, is quite a unique encounter in today’s globalized world. It’s interesting to face this situation as a white woman. It’s such a rare encounter and I guess a large majority in the west hadn’t encountered it, on any of their global trips. It’s in a way a good thing for the white majority to experience, makes one more humble, but also at the same time more entitled, a strange combination. How do we cope with the loneliness, such an experience brings? How to deal with the frustration of being lost in translation? How to avoid abusing the privileged status and lack of social control? @drschwank @unesurcent @optimalperformancezurich

Currently on a global research trip in Hong Kong and Shanghai, combining research and clinical work in Europe at the same time is a stretch, considering the 7 hours time difference. On top being in a place that’s become very foreign and without Madarin Chinese proficiency hardly possible to navigate without a local support. Luckily, I do speak Mandarin Chinese and used to live in a very different, way more international Shanghai. Getting around is therefore possible for me, without getting lost. This daily challenging bridging of obligations in all directions and feeling it’s never enough. That’s the hardest feeling of all. So what can we do to keep up with the best personal balance? Reflections over regaining and reshaping balance in body and mind: Rebalancing nutrition and healthy eating habits, sleep, exercise, family obligations, work, and other social activities. Wow, it’s a lot! Take one step at a time! Seek help to mediate, if it’s too difficult to cope with all the tasks and people involved. Be humble to what you know and seek help from experts, that’s very important! @drschwank @unesurcent @optimalperformancezurich @omni.vitality

Global female networking Travelling globally for research, takes a creative mind to figure out the options available to make it happen. I love to combine exercising and meeting people, a walk and even just a quick coffee in between meetings, lectures, running errands, and heading to the airport. Flexibility and creativity are queen. The more we take care and accommodate to the external situation of time zones, season, weather, and our personal rhythm, the smoother the transitions. Female bodies are complex, the hormones, and cycle being impacted by change of time zones, mixing up the circadian rhythm. Be mindful and balance your daily obligations well. Personally, yoga and running are a very helpful tool to adjust to Jetlag. Yet, I do notice myself to be more hyper vigilant, potentially the circadian rhythm that’s out of balance, the digestive system, and the hormonal balance in the body. Note from a frequent global traveler: I did understand to slow down, planning less meetings, and being more go with the flow, attuned to my body and mind’s needs!! @drschwank @unesurcent @optimalperformancezurich

In today’s society, women’s roles have shifted. They’re no longer out of reach when it comes to power. They’re in power over the most relevant subject of all societies. To decide over their fertility, their trajectory in terms of when and if and how many children they envision to have. Birth rates have dropped drastically over the past decades and are continuing on a downward spiral. It is about time to inquire what factors mainly play into, why women choose to postpone their family planning, have very few children, children by themselves, children at a late stage or decide to be childless. Governments around the world would like to know the answer to these questions. In our global research project, analysing women’s fertility planning, we want to find the root of this global trend. As women we need to put ourselves out there and explore the world, connect and exchange with other women from different social backgrounds. These exchanges provoke reflection and potential change of old norms. That’s exactly what I’m doing right now; flying to Hong Kong to connect with global women at an event at Upper House on understanding female health. @drschwank @omni.vitality @optimalperformancezurich @unesurcent

Today’s conversation, live from Hong Kong with Katia, Nutritional Therapist, NLP coach, and the founder of Omni Vitality. I offer solutions for menstrual problems and women’s hormonal conditions such as PMS, endometriosis and PCOS, and help women regain control of their bodies and emotions. This is the first of many more episodes to come. Stay tuned. @drschwank @omni.vitality @optimalperformancezurich @unesurcent

How do women decide over their bodies and their reproductive health choices? A globally extremely relevant question many governments wrap their heads around. In globalized societies fewer and fewer women decide to have kids and if they do, postpone it too much later than in the past. A situation that follows with its consequences, women naturally deciding to have fewer kids, but in addition having lower rates of success to conceive, due to a drop in fertility related to older age. The global multi-center study on women’s fertility plans in China, Sweden, Switzerland, and the US, asks women about their reproductive decision-making and potential options: The Swedish welfare state assumes that it is easy to have children, despite that the birthrate dropped significantly. How do government incentives and child policies for (i.e. parental leave, financial support) impact family planning of young people in childbearing age? Todays women choose to get pregnant later in life, in order to invest in themselves first through education and career. Difference in attitude to freezing eggs between women and men? If it is not possible to get pregnant, what do women / men think? What are these couples willing to invest for having a child? Why don't women today want to have children? Why do young men not want any children? How do young women and men define family? How do young people in childbearing age describe what expectations there are of being a family? Results of the study aim to inform public health officials, governments, companies, and families, and individual women and men themselves. We aim to improve women’s reproductive health care experience and reduce a constrain on either side of their family planning choices. @drschwank @optimalperformancezurich @unesurcent

Living with the stress of not being able to convince is a huge problem. It affects both partners and can impact the individual, the couple’s relationship, and cause mental and physical problems. The more we focus on individual, as well as couple health care, the more preventative measures can be put in place. Think carefully if you’d like to reach out to a specialist to get support. Whom that could be? A personal or couple’s therapist or both? Reach out early to have someone by your side to follow your journey and whom you’ll feel familiar with in some of your likely most vulnerable moments in life. Acknowledge yours and your parent’s feelings, the IVF life’s a rollercoaster. Nothing is more challenging in life, than an unpredictable, stressful period with no clear ending, no matter how desired one of them is. It’s also random, how hard you even try. The randomness and unpredictability, the mind game that causes you to pay attention to only that one outcome, to hold a healthy baby in your arms. Something you may think so many achieved parenthood effortless and at times even unwanted. That can trigger even more emotions and feelings of why me? How to cope? Try to maintain a healthy daily routine of both physical and social activities. Routines rock, especially when so much uncertainty is all around you. @drschwank @optimalperformancezurich @unesurcent

Today’s episode is live from Shanghai during an Asian research trip in reproductive health. The current global research project focusses on the declining birth rate in China. A global trend that China is following with declining birthrates and women’s alternative choices of family planning. Despite initiating a three-child policy and governmental incentives, including monetary benefits of having multiple children, the birthrate in 2022 has dropped in China to a record low of 1.2 children. Even if financial reasons have been discussed widely, it’s the social norms, as well as the individuals in reproductive age themselves, who grew up without siblings, surrounded only by other only children. A further topic is the lack of access to professional information and education surrounding childbirth and the perinatal period, leading to child-birth and parenthood related anxiety. The research project investigates urban Chinese women’s own reproductive choices and their causes. Dive in and stay tuned for more. @drschwank @unesurcent

Today’s episode is live from Hong Kong during an Asian research trip in reproductive health. The latest project focusses on the declining birth rate in China, despite initiating a three-child policy and governmental incentives, including monetary benefits of having multiple children. The research project investigates urban Chinese women’s own reproductive choices and their cause. Dive in and stay tuned for more. @drschwank @unesurcent

Different scholars and news outlets conclude differently on the matter. The pro team suggests that New Years resolutions foster: #1 – Intention #2 – Hope and Engagement #3 – Responsibility According to Forbes, YES: “Strive to be in the minority of people who keep their New Year’s resolutions. But know even if you don’t keep every one, the act of making them and striving toward them will have positive effects for you and for others.” Much of our success depends on the habits we form in order to push ourselves forward. Follow these 8 recommendations for creating New Year’s Resolutions you'll keep: 1. Make resolutions for areas of your life that you can be passionate or excited about. Develop resolutions that are based on your values. 2. Create a positive resolution statement. For example rather that I want to lose 10kg, reframe it as I’m going to eat healthier and exercise regularly. 3. Make your goals as specific as possible. Some suggest making SMART (specific, measurable, achievable, reasonable and timely) goals. 4. Don’t just state a goal, create a strategy or system to achieve your goal. For example, if your goal is to eliminate financial debt. Your strategy might include monitoring your spending, creating a budget, making your lunch, having a spending free day each week, paying an extra amount of money each month on your credit card etc. 5. Focus on the process of moving forward rather than the outcome. 6. Take small steps. 7. Avoid blaming or shaming yourself. View mistakes, failures and setbacks as opportunities for learning and growth. 8. Remember, progress not perfection. Keep trying. “Atomic habits” by James Clear, a more condensed way of how to maintain habits. His 4 rules of atomic habits: The 1st law (Cue): Make it obvious. The 2nd law (Craving): Make it attractive. The 3rd law (Response): Make it easy. The 4th law (Reward): Make it satisfying. The contra team lead by Karen Vanscoy shares the opinion that New Years resolutions increase stress and have a negative impact on our well-being. "Many if not most of us will fail to follow through with our New Year commitments within the first couple of weeks. We all see and know that from the gym and their statistics. The con team suggests, that people believe that if they achieve their resolutions they’d be happy. As such, people have a tendency toward focusing on the end result (not very mindful), as opposed to appreciating the process (mindfulness in the moment) as a result. This is why they create and can’t undue stress. A lot of pressure unnecessary pressure." @optimalperformancezurich Resources https://www.forbes.com/sites/tracybrower/2021/12/31/4-reasons-to-make-new-years-resolutions-even-if-you-dont-keep-them/?sh=152a935066a1 https://hbr.org/2021/12/should-you-even-bother-with-new-years-resolutions-this-year https://www.mymentalhealthsolutions.ca/blog

It’s the most magical time of the year. A time for family and friends, me-time often becomes a spares good. The more we anticipate and plan carefully the better. Book in treatments, an exercise session or even better the more the merrier! Traveling and spending extended time with family can be intense for everyone. Even if you get along very well. @drschwank @optimalperformancezurich

Holiday ‘blues’. Stress, loneliness, grief, loss, conflict, and unrealistic expectations during the “most beautiful time of the year“. What helps to alleviate the symptoms? 1. Create islands of me time. Be kind to yourself. Treat yourself. 2. Let go of expectations. Take a moment to feel and express gratitude. 3. Care for others. Volunteer. Serve a holiday meal. 4. Go on a walk in nature. Watch a holiday movie or go to a restaurant. 5. Seek help. Reach out for support. 6. Set boundaries, say no. 7. Stick and remind yourself of healthy habits. Pay attention to nutrition, exercise and sleep to boost your resilience. 8. Practice loving people that irritate you. @drschwank @optimalperformancezurich References https://www.mymentalhealthsolutions.ca/blog/title/holiday-blues/id/69/

It’s the most wonderful time of the year. Yet only if we can truly enjoy and stand still to observe the wonders. Look at the holiday season through the eyes of a child and don’t stress. Enjoy little islands of me time. The perfect way to reset the nerves. Light a candle, head to a massage. Enjoy the tranquility of simply being in the here and now. Even if you don’t have much time at your disposal. Every me minute counts! Try to be fully one and present. L @drschwank @unesurcent @optimalperformancezurich

Learning to be patient..how challenging for the mind to be stuck on ground and not able to fly. Waiting in snow chaos in Zurich. As if there’s never any snow here!! We’re seriously challenged to remain calm, when in such a special scenario. The crew and all passengers kept very quiet. Thanks to the chocolate everyone got, I assume! Personally, I feel I didn’t deal well with the situation! It’s been mentally very stressful to just sit and wait, without any agenda!! Especially, since I have specific plans for this evening and my son’s very first birthday! I so wish, I’d been up earlier this morning and having had my exercise in, instead of wanting to squeeze that in too. But that’s the typical “shoulda, woulda, coulda” attitude that doesn’t change anything, only makes one more irritated. Lesson learned: Do everything you want BEFORE a flight or train ride! Find tranquility in a situation you can’t change! Stay open-minded and curious. Challenging times ask for decompression! Go for some exercise to not share the negative energy elsewhere! Look at the bright sides, stay positive! @drschwank @unesurcent @optimalperformancezurich

Infertility can affect anyone. There’s no socioeconomic advantage or exception of infertility. Yet, of course depending on the medical system, it can also be a very costly experience. Yet while infertility can be a major stressor on a relationship, many aspects can actually help strengthen it. The most important part of the process is, to undergo it as a team, with a united goal, to become a family, one way or another. That’s however much easier said than done. Here are some aspects to keep in mind, that can help a couple to cope with infertility. Be a team self-blame starts when you see infertility as your own struggle. Try to keep some spontaneous intimacy. “Planned sex” is unsexy. Manage your stress. Seek professional help, if your stress becomes unbearable and overwhelming. Communicate honestly. Resentment and anxiety can shut down the lines of communication in a marriage or partnership. Become educated. Knowledge is powerful, especially when it comes from a qualified expert. Set goals and limits. Communicate honestly about your limits, and set mutual goals. You may also decide to explore alternative methods of starting a family, such as egg or sperm donation, or adoption and decide when you’ll consider such methods, @drschwank @unesurcent @optimalperformancezurich

Lifestyle choices, such as excessive alcohol consumption, smoking, obesity, and high stress levels can negatively impact fertility in men and women. What can be done? It’s always easier said than done! Change is super tough!! Ask yourself, which adjustments are feasible and sustainable. -Less is more. If you want to change a habit, start with a small change that you can maintained over a long period of time. -Do it as a team and support each other. Fertility treatments are super tough. You may therefore fall back into old habits. Don’t blame each other. -Meet each other with dignity, kindness, and respect. Set yourself a goal, like the Everest camps. Start with base camp one, two, etc. nobody reaches the top within one day! Keep living! Fertility treatments can take a longtime to succeed. Keep your daily life and especially important your social life going. It’s crustal for mental and physical well-being. @drschwank @unesurcent @optimalperformancezurich

Hormonal problems and irregularities, such hyper and hypo thyroid activity can impact fertility, the female cycle and male sperm production and quality. Common causes of hormonal imbalance that affect ovulation Some of the most commonly diagnosed conditions and hormonal imbalances are anovulation, polycystic ovary syndrome (PCOS) and hyperprolactinemia. These conditions often result in infrequent or absent ovulation, which complicates an individual’s or couple’s ability to become pregnant. Symptoms of hormonal imbalance Often times, hormonal imbalance is not diagnosed until an individual experiences infertility. Women may experience one or more of the following symptoms: Absent or irregular periods. Spotting between periods. Heavy or painful periods. Increased hair growth on the face, neck, chest, and back. Unexplained weight gain. Constipation and diarrhea. Men are less likely to have a hormonal imbalance that contributes to infertility than women, but they may still experience symptoms such as: Erectile dysfunction. Low sperm count. Reduced body hair growth. Breast tenderness and overdevelopment of breast tissue. Thinning hair or male pattern hair loss. It’s important to discuss any of the above symptoms with a reproductive endocrinologist if infertility is suspected. @drschwank @unesurcent @optimalperformancezurich Source: https://lomalindafertility.com/infertility/women/hormonal-imbalance