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Wellness expert, nutritionist and author Dr. Amy Shah joins WIRED to answer the internet's burning questions about women's health. Are there negative consequences associated with taking long-term birth control? What are the pros and cons of a carnivore diet for women? What are the best supplements for women? Answers to these questions and many more await on Women’s Health Support.
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00:00I'm Dr. Amy Shaw, MD, author, nutrition expert. I'm here to answer your questions from the
00:06internet. This is Women's Health Support.
00:13Trianglous13 asks, does anybody else feel horrible mentally the week before their period?
00:19This is such a great question because this helps me clarify something. People always think that
00:25their period is the time where they're going to feel awful. But actually, if you know about hormones,
00:31you are going to feel terrible the week before your period because your hormone levels, progesterone
00:37and estrogen, drop precipitously. And when they do, often you'll feel irritable, you'll have sleep
00:43issues, you'll have cravings. And this is called the late luteal phase. And so there's a really big
00:49misnomer. And usually day one of your period, you're starting to get your hormones back.
00:53And so by day two and three, you feel like a million bucks. In the late luteal phase,
00:58women tend to have the lowest mood of the month. So this is when you feel the most anxiety. You
01:04can
01:04feel depressed. The rates of suicidal ideation go up during this time. If it's happening to a point
01:10where it's severe or causing you to think about harm or harm to others, you need to get help.
01:15A question from the No Stupid Questions subreddit. Do we know why heart attack symptoms are wildly
01:21different between men versus women? So for far too long, women were never studied in medicine.
01:28So something like heart attacks was only studied in men. And so we only knew about the typical
01:34symptoms like, oh, crushing chest pain in the left side or going down the left arm. And that seemed to
01:40only hold true for the majority of men. And we don't actually understand exactly why they get such
01:46different symptoms. We think obviously hormones play a role into it and also how you perceive pain.
01:51And we actually got it so wrong that women had much worse outcomes when they do have heart attacks
01:57because a lot of people don't know how to pick up on these alternative symptoms. So if you are having
02:03nausea, you're having back pain, fatigue that just doesn't go away, these alternative symptoms could
02:09signal a heart attack. So you need to go get it checked out. PeaceComfortable6583 asks,
02:15is there negative consequences for taking birth control long term? There aren't really that many
02:22known side effects of taking long term birth control. People will say that sometimes it takes a few cycles
02:29when you get off of birth control to actually be able to get pregnant. So it takes a little time
02:33for
02:34your hormones to recalibrate. There's a little bit of an increased risk of blood clots, for example. But other than
02:39that,
02:39there doesn't seem to be any real negative consequences for taking it for many, many years.
02:44That's documented through large medical studies. So it should be safe and effective and you should be
02:50able to get off of it and have normal fertility. Jenny Talworth says, at Grock, can a woman in
02:56perimenopause still get pregnant? Is it rare? Are such babies healthy? People often ask me, how do you even know
03:03if you're in perimenopause? There's actually not a great test. It's all based on symptoms. So yes,
03:08cycle changes for sure. Hot flashes, night sweats definitely signal perimenopause. But there are
03:14things like fatigue, anxiety, which obviously can be so many other things. As we move through
03:21perimenopause, we have less and less eggs in our ovaries to the point where certain months an egg
03:28might not even get released. And so you don't even get a period. That's why people will say their cycles
03:33are really irregular or they'll get no period for one month or they'll get irregular period because
03:39the egg reserve is very low at this time. But when I said low, I didn't say no. That means
03:45there are
03:45still eggs being released. And it is definitely still a time that women get pregnant. And this happens
03:51all the time. Women will think, oh, I'm in perimenopause. Like I'm fine. I'm protected. And nope,
03:57they get pregnant. And can this pregnancy be healthy? Absolutely it can be healthy. There's
04:02definitely more precautions you have to take for pregnancies over the age of 35 and definitely
04:06over the age of 40. But it's definitely possible and it happens all the time.
04:10At BrainRotPill asks, why are people on the timeline pretending that women's health isn't
04:15genuinely under-researched? That's absolutely right. We know so little about women's health and
04:20partially that's because women were not included in research at all until the 90s where it was mandated
04:26by the NIH that you have to include women and minorities in research studies. So what researchers
04:33used to think is that women are complicated. They have cycles and they're also likely to get pregnant.
04:39And so they just left them out of every single study. And so basically we have an entire bank of
04:44literature that everything is based on all medical care, all medications that were never tested on
04:51women. And we have almost no studies before this time on women's conditions at all. Any medication
04:58or procedure that pretty much is on the market was never tested on women. And the dosing is just a
05:05smaller dosing than men. And so there's a saying is like, women are not just small men. You can't just
05:10decrease the dosing. Like for example, a medication like Ambien, a sleeping pill,
05:14women were having extreme side effects from it. Falling asleep at the wheel, having dangerous
05:19situations in the morning because women metabolize this medication very differently than men. But we
05:24didn't know that until women had started having all these adverse side effects from it. In the 2000s,
05:31actually there was another mandate to do more work on specifically on women's hormones and women's
05:37issues and not just include women, but also spend more time understanding women's health was put into
05:44play. But even today, there's many, many, many more studies on male conditions than there are on women
05:51conditions like endometriosis, for example. Isabella Maria De Luca asks, thinking about trying the
05:57carnivore diet, as a woman, what are pros and cons? The pros is that you're probably going to get a
06:04lot
06:04more protein than you did on a typical American diet, which is great. Women need protein. And
06:10another pro is that you're probably not eating a lot of snacks because you're needing to eat whole
06:15foods. And so it could mean that your diet quality improves. When you're eating a carnivore diet,
06:21which is like an all meat diet, you're really not eating a lot of fiber. And my concern for you
06:27as a
06:28woman is that fiber is the backbone to our hormones, to our brain health, to our immune system. If you're
06:35able to eat a carnivore diet with adequate amounts of fiber from fruits and vegetables, that's another
06:41story, then I'm not as concerned. And if you're asking me what kind of diet women specifically
06:46should be eating, I would say as you move past 35 and up, you really need to be following a
06:52framework.
06:52This is actually a framework that I've created that's in my new book, Hormone Havoc. 30-33.
06:5830 grams of protein in breakfast, in your first meal, 30 grams of fiber throughout the day, and
07:02three servings of probiotic food. This is backed by thousands of medical studies. It's a framework
07:07that can help you thrive through the years of perimenopause and beyond. Newt Geisler asks,
07:12Hey, anyone have a way to plan my work schedule around my menstrual cycle? How might one bring that
07:19up to their boss? I think the wave of the future is going to be that. I think if you
07:23really want to
07:24support women in the workplace, you have to take their menstrual cycles in consideration. It's not a
07:28secret, it's not weird, it's not, you know, taboo. It's something that all women experience, and it's
07:34very variable. So for example, one woman might experience extreme dysphoria, low mood, bad mental
07:42health symptoms right before their period in that late luteal phase. Another one may not feel very
07:47different. So it's not a one size fits all, but I do think we need to bring the conversation into
07:53the workplace. For example, for me personally, now that I can manage my schedule a little bit better
07:58that week before my period, I tend to try to make it as light as possible. I'm not trying to
08:04push
08:04myself to the limit at that time, as opposed to the late luteal phase, the week before your cycle,
08:09where you want to maybe keep your schedule a little bit lighter, have more recovery time and less
08:15big decisions. The time of your mid-cycle, so between day 12 and 18, this is an amazing time
08:22to push yourself, to make the big decisions, do the things that you want to at your peak brain and
08:28body health. And if that's possible for you in your workplace and you'd like to do that, that's
08:33something that I think can really benefit you. And if that's the case for you, that is something that
08:37you can bring up with your employer. Obviously it's not super common in the U.S. today, but I think
08:42it should be. I think we should definitely keep that into account because people will be more
08:48productive and happier in their jobs. My guy Phil asks, what's the deal with women and migraine
08:54headaches? I need some knowledge on why so many ladies suffer from migraines. Women do have much more
09:00of a diagnosis of migraines than men, and we think this is because of changes in hormones. So estrogen is
09:08very,
09:08very tightly linked with migraines. So is progesterone. And so our fluctuations in hormones often
09:16trigger migraines or some kind of headaches in women. Sometimes evening out that hormonal fluctuations
09:22will improve migraines for women. So taking something like an oral contraceptive or hormone replacement
09:28therapy to normalize and keep the hormones at more stable levels rather than a roller coaster
09:34can help with migraine treatment. Charterflights57 asks, best age to freeze eggs, 20s or early mid-30s?
09:43I think it's a great idea to freeze eggs in your 20s or 30s. Once the egg is frozen, it
09:48doesn't really
09:49age. So if you freeze your eggs in your 20s, you don't use it till your 40s, you're fine. The
09:54only thing
09:55I would say is there is a cost consideration for storing your eggs. So certain places let you freeze for
10:0015 years or others let you freeze for 10 years. And so you'll be having to pay that many years
10:06of egg
10:07storage. And so if that's a concern for you, that's the only reason I would say you would wait. But
10:11honestly, having a younger egg is much more preferred when it comes to pregnancy and viability.
10:18At Radiant American asks, endometriosis is one of the top five most painful diseases in the world.
10:26Endometrial tissue grows all over your body and organs like cancer. In many cases,
10:32it debilitates you more than cancer. But one of the biggest studies on it were how attractive women
10:37that have it are. Endometriosis is so common that they think that 10% of women of childbearing age
10:45worldwide actually have endometriosis. This is where the tissue that's like the lining of the uterus
10:51actually occurs in other areas like the ovary or the fallopian tubes or even outside of the pelvic
10:58region. For example, you're getting PMS. A lot of people feel pain in their pelvic region. But when
11:04that tissue is outside of the uterus, it's extremely painful. And so women will complain of extremely
11:12painful periods. They will have missed cycles because of this tissue being in other places. And this
11:19person's absolutely right. It's one of the most painful diseases in the entire world. Yet we don't
11:24have a way to cure it. We have very few treatment options for it. And it's been very understudied.
11:32A lot of people don't get diagnosed for years and years until they actually find out inadvertently
11:38from something else that they have endometriosis. And they're like, oh, I just thought having painful
11:42periods was normal. A Quora user asks, how effective is cycle tracking for birth control? If
11:48you are really trying to do effective birth control, I would not recommend cycle tracking.
11:54It is only 77 to like 85, maybe 90% effective. Not a great way to prevent pregnancy if you're
12:03not trying to get pregnant. Pepper Mocha asks, basic supplements for women, health, energy,
12:08and general wellness. There's like a supplement for every single thing in your body. But if you look at
12:13the research, there are a few that show up with a good amount of medical evidence. So number one is
12:19vitamin D. Women, especially as they move through perimenopause and menopause, tend to lose their
12:25ability to absorb vitamin D as well or make vitamin D. And so often their levels are low. The nice
12:30thing
12:31about vitamin D is that you can get a simple blood test and look at your levels and you'll be
12:35able to
12:36know whether you need to supplement with it or not. But if you do, there are benefits across the board.
12:41Vitamin D acts as a hormone in our body. And so not only will you feel more energized, your immune
12:46system will function better, your hormones will function better, your brain will function better,
12:50and it's extremely protective for women. And so that is one thing I definitely recommend.
12:55Second is magnesium. There's various types of magnesium. The one I like for women is magnesium
13:01glycinate. It is magnesium bound to glycine and that is able to go into your blood brain barrier
13:07and help relaxation mood and help you sleep. In fact, there's a study that shows that women who
13:13tended to eat more magnesium in their diet, they had a slower brain aging and they age a little bit
13:21better than people who had the typical amount of magnesium in their diet. And the third one
13:26is omega-3 fatty acids. So omega-3s have been shown to lower inflammation to help with brain health. If
13:34you're someone who doesn't eat fish or you're not getting a ton of omega-3s in your diet, then it
13:40makes
13:40sense to get an omega-3 supplement. The one that has DHA is great for your brain. If you're a
13:46vegetarian
13:46or vegan, you can get plant-based omega-3s, which is algae oil. Those three are the ones that have
13:53the most
13:54research backing behind them. If you're a woman under 30 and you're wondering, is there something
13:59specifically for that age group? I think iron can probably be one of the supplements that, you know,
14:05you may need. It's extremely common in women under 30 who are menstruating to have iron deficiencies.
14:11And so that is another consideration on top of the three that I already mentioned.
14:15From the Explain Like I'm 5 subreddit, Osteoporosis. What is it? What causes it?
14:20Does neglecting to keep physically active a cause? Osteoporosis is when your bones become
14:28very low in density. So they become brittle, easy to break. Anybody can get osteoporosis. However,
14:36it's much more common in women. And part of that is because women have this hormonal decline during
14:42the years of perimenopause and menopause, and the stimulus to build bone becomes much less.
14:48So just simply speaking, our bones are building and they're always breaking down. Building,
14:54breaking down, building, breaking down. For the first 25 years of your life, you are doing more
14:59building than breaking down. And so you have more bone density, more bone that's being put down,
15:06like train tracks, and then taken down. But when you reach perimenopause, so your hormones are now
15:13starting to decrease in a very erratic fashion, you tend to break down bone more than you're putting
15:20down bone. And so you have less bone density as you age. However, if you're someone who's eating a
15:26nutritious diet, if you're someone who's keeping very active, that is great ways to keep that bone
15:32density really strong and actually put down more bone. So you can build bone density by doing heavy
15:37weights, doing jumps, doing things that stimulate that muscle that pulls on the bone. And that stimulus
15:43that pulls on the bone actually stimulates your cells to put down more bone and make it stronger.
15:49And so it is a condition that is lifelong, but it is somewhat reversible, especially when you're in that
15:55osteopenia stage where it's right before osteoporosis. So if you've missed the boat,
16:01and you're in your 40s and the peak bone density has passed you, and now you're wondering, should I
16:07even bother to exercise or jump or do all these things? Well, I'm here to tell you that you can
16:12actually build bone at any age. There's not like expiration date where after that there's no point
16:17in trying. One thing I did want to mention is that estrogen and progesterone replacement can be
16:22something that can be used for women with osteoporosis and has really great results.
16:30JoeLarry1594684 asks, I know so many women who claim to get UTIs frequently. I've always wondered
16:36why. Honestly, women get UTIs more frequently just because of anatomy reasons. We have bacteria that
16:43is more likely to reach the urethra than men. When women reach menopause, there's also much higher rate
16:50of UTIs because of that loss of estrogen. The loss of estrogen makes you much more likely to get a
16:56UTI,
16:57and that's why a lot of practitioners today, including myself, are recommending that women
17:02that are having UTIs should be using local estrogen for their symptoms. This is something that is a
17:08great way to prevent UTIs and has had a lot of new research coming out around it. Craftymix236 on the
17:16perimenopause subreddit asks, get me off of this emotional rollercoaster. Here's the thing about
17:22perimenopause. It's the seven to ten years before menopause. A lot of women in their late 30s and 40s
17:30will experience changes in their energy levels and their mood. This is because your hormones are
17:37actually on a rollercoaster. Instead of having a normal release every month, you get erratic release.
17:44Your ovaries are running out of eggs and so your brain gets mixed signals from your ovaries and
17:50sometimes, some months, will send out a lot of signal to make more hormone and sometimes less
17:56signal to make less hormone. And what that does, it really sets off a lot of symptoms. Our progesterone
18:03is one of our hormones that goes down first in perimenopause and that's the one that keeps us calm and
18:10helps us sleep. And when progesterone goes down, we feel very irritable. We can feel depressed and can
18:15have trouble sleeping. Estrogen also is erratic and tends to go down during this time and is also a mood
18:21stabilizer. And so you're losing some of your help to regulate your mood and your mental health. And so
18:28this is something that is very, very common and often underdiagnosed or misdiagnosed during this time.
18:34Depending on where you are on your perimenopausal journey, you may get prescribed progesterone for
18:41help with this. Mermaddy asks, when should we start mammograms? Mammograms, if you don't have a severe
18:48family history risk of breast cancer, will typically start around the age of 40. That is the recommended
18:53age, but if you are someone with a strong family history, strong genetic history, you'll likely want
18:59to start earlier and with bigger modalities than just a mammogram. There are people that have strong
19:05family histories of breast cancer or carry a gene like the BRCA gene that makes them much more likely
19:11to get breast cancer. But there are not just, it's not just BRCA genes. There are many, many other genes
19:16that are associated with higher risk of breast cancer. And so that this is something you definitely want to
19:21get screened, especially if you have multiple members of your family that have gotten breast cancer.
19:27Exap MLE asks, how long do you need to be off of antidepressants before getting pregnant?
19:34This actually depends on which antidepressant you're on, what your risk of getting off of it is,
19:40if there's alternative options. So it's not like a one-size-fits-all answer. This is definitely an
19:45individual question that you want to talk to your doctor about because there's really
19:50no need to get off of certain antidepressants if you need it. I think it's a myth that antidepressants
19:55will stay in your system during the pregnancy. Different medications have half-lives, but usually
20:00they're within a week or so. SquirrelDisastrous95 asks, optimal workout routine for women? Let me just
20:07start with saying any workout, any movement is great. There is not any workout that I would say is bad,
20:13but there are things that are optimal for women. If you're someone in your 40s or 50s,
20:20or 60s, then doing weight training is something that's essential for your bones and muscle. Keeping
20:27that muscle and bone stimulated is the most effective ways to stave off some of these diseases.
20:34And it also makes you stronger, makes you feel good. And so things like not the pink little weights
20:39that you could do 30 reps, you want to pick heavy weights. Weights that are heavy enough that you can
20:43only do three to five reps. So something like squats, bicep curls, farmer's carries,
20:49which is where you carry some heavy things and you walk around with them, pull-ups or dead hang.
20:53The other things that women should incorporate all their lives is sprint training, even if it's just
21:00once a week. We have really good new data that shows that incorporating some high intensity work
21:05in your exercise routine is extremely important throughout a woman's life. And especially as she
21:11gets older, women tend to not do high intensity work and the level of their heart health and strength
21:18of pumping declines. The study used a protocol called Norwegian 4x4. It's like four minutes of high intensity work
21:25with a break and you do another four minutes like that. I would say the mainstay for optimal health,
21:31in addition to those two, is walking. Walking has been shown in many, many studies to be the best
21:37longevity exercise there is. Walking actually is for any age. It's an exercise that you can do well into
21:43your older ages. So doing a combination of the walk, the weight training and the sprint training
21:48is kind of the optimal routine. Fit Zama asks, can anyone with PMDD please share what has worked for
21:55them in terms of keeping the symptoms at bay? Yaz contraceptives, antidepressants or anything?
22:01Premenstrual dysphoric disorder is what PMDD stands for and it's an extremely frustrating problem. It is when
22:08right before your period people feel feelings of depression, despair, often suicidal ideations and
22:15other things like decreased cognitive function, extreme anxiety. This is a real disorder and I want
22:21to talk about it and mention it here because often women have this but they don't even recognize it
22:27until someone says, oh there's a disorder. And if you're feeling extreme changes in emotions right
22:34before your period, this is something that you need to get checked out. So one of the things that
22:38doctors often will recommend to people with PMDD is to regulate their cycles with oral contraceptives.
22:45So our cycles really go up and down through the weeks and especially that one week before your
22:52period everything kind of drops precipitously like a very big kind of roller coaster drop. If you are
22:58started on oral contraceptives this kind of roller coaster becomes more even and there's not as big of
23:04a drop right before your period and so that can be a really nice effective way to treat this disorder.
23:10There's also other medications, antidepressants and other things that you can do to help yourself during this time.
23:16One of the biggest things is to even identify that you have this.
23:20Ms. Dale asks, how did you deal with mommy brain? I need help.
23:25First of all, yes, there is such thing as mommy brain. Your hormones are in major flux after giving birth
23:32and that actually gives your brain kind of like a challenge. A lot of women will feel brain fog as
23:38their hormones are kind of normalizing to this new post-pregnancy life. And so mommy brain can be
23:45treated by really giving your brain some love, more sleep, more sunlight, more rest. And you know,
23:52do things to support your brain like eat healthy foods and good sleep overnight. If you do these
23:57things to kind of support your brain through this process, you're going to have much less symptoms.
24:02This is how 42069 asks, gestational diabetes. How common is this? Can you prevent it?
24:10Gestational diabetes is extremely common. We think that it's because our pre-pregnancy kind of lifestyle
24:17and diet tends to be high in ultra-processed sugar and carbohydrates. And then pregnancy actually adds
24:25an element of a load to this. And we actually get more insulin resistant during a pregnancy. And people
24:32who are kind of on the edge become gestational but diabetic. And so yes, if you had a very healthy
24:37diet,
24:38pre-pregnancy, and great glucose metabolism, you're less likely to develop gestational diabetes.
24:43Once you have gestational diabetes, this is something that will resolve once you have the baby,
24:48but it does raise your risk of having subsequent diabetes later in life. And so you'll always be
24:54someone who's kind of watching that blood sugar, especially if you've had it multiple times during
24:58multiple pregnancies. Both before and after pregnancies, the things that you can do to help prevent
25:04it is to eat a diet that is low in processed sugars and ultra-processed carbohydrates.
25:11Writes with Ink asks, is anyone else's postpartum PMS symptoms and periods more intense than before
25:18pregnancy? This, my friend, is actually very common because when you are postpartum, your hormones will
25:25take a few months to kind of normalize. And so there's like this very erratic hormonal cycles that are
25:31happening. Therefore, your periods can be more intense and your symptoms can feel different than before
25:37pregnancy. It will take three to six months to actually go back to normal cycles. Peace, Quiet,
25:43and Chips asks, so MennoBelly, is this here for the long haul? It's a real thing. I mean, you can
25:49call
25:49it what you want, but during menopause, women tend to add weight, especially in their midsection. And this
25:56is also, again, because of the loss of estrogen. Estrogen has a lot to do with our metabolism and where
26:02our fat is distributed. And during menopause, I think their average weight gain is up to 22 pounds
26:09over this life change. And it's a huge change. Not only is the MennoBelly annoying because women don't
26:16like how it looks, it's actually known to be also inflammatory to our body. And it's something that
26:22contributes to the risk of obesity, of diabetes, of heart disease, etc. So it's something that definitely
26:28should be addressed. Some of the same things that you would be doing to have a healthy body before
26:34menopause is the same things that you would be doing if you have MennoBelly. And then although
26:38hormone replacement therapy is not something that specifically helps with MennoBelly, it does add
26:43more estrogen to your system, which will help all of the other systems work better. And so that can
26:48help as well. Perimenopause subreddit, why are some postmenopausal women are so against HRT?
26:55There's some good data that shows that if you're 10 years postmenopause, so if the average age of
27:01menopause is 51, this is people in their 60s, that you shouldn't start on hormone replacement therapy.
27:06And this is basically because the risks of hormone replacement therapy outweigh the benefit. In general,
27:13we want to start menopause hormone therapy as close to menopause as possible. And if you're
27:18postmenopausal, especially if you're postmenopausal 10 years plus, it's less likely to be a good option
27:23for you. Adamaku Pretney asks, what exactly is the cause of fibroids, please? What I saw is the
27:29size of twins, if I'm being honest, Jesus. I think 70 to 80% of women as they age will
27:35develop some kind
27:36of fibroid. It's just a benign but abnormal growth of the smooth muscle and connective tissue where it
27:43kind of builds like a little bit of a round ball in your uterus. And sometimes they can be very
27:49large.
27:49And often when they become large, they have to be removed. But if they're not that large,
27:54they can just live there and it doesn't cause any issues at all.
27:57At Corey Jones asks, just looked up what happens to a woman's body during menopause on my work
28:04computer. There's like hundreds of symptoms that happen because of the changes of hormones during
28:10menopause. And so your body actually becomes almost entirely different during this time.
28:16People often think of menopause as just hot flashes and night sweats and it's just not true.
28:22There are things like carpal tunnel syndrome, frozen shoulder, chronic fatigue, anxiety, palpitations,
28:28constipation, bloating, and they're what I just said are often very common symptoms that you may
28:34not equate with menopause but are actually very linked to it. Princess Corgi 2 asks, what's one single
28:40change that you made that changed your health for the better? So as we get older, our circadian
28:45rhythms become weaker. This means that the input that we need from the sun and darkness needs to
28:51be stronger to get the same effects. So we need to be getting sunlight, especially early in the morning,
28:58to reset your circadian rhythm. And I'm telling you, one of the biggest things that has impacted my life
29:04and the life of my patients and readers and followers is to get more sunlight during the day
29:09and to get more darkness at night. So if you can get two to ten minutes of sunlight in the
29:14morning,
29:14amazing. And if you can get a total of one hour of natural light during the day, that can be
29:20the
29:20ideal way to improve your circadian rhythms. You will feel more energized, you will have better sleep,
29:26and you will have better hormone balance because of it. If you're one of the many people who gets up
29:32before
29:32it gets sunny or you live in a place that doesn't get sunny at all, you can buy a light.
29:38Often people
29:38call it a happy light. It's actually been seen in studies to improve mood. It has to be 10,000
29:43lux of
29:43light. So putting it in your office or in your bathroom when you're getting ready in the morning,
29:49and that can be a great substitute. That's everything for today. I hope you learned something.
29:53Thanks for watching Women's Health Support.
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