Dr. Lori Gore-Green | Women's Health Professional

Dr. Lori Gore-Green's Portfolio of Experience as a Women's Health Professional

Reproductive Health in Your 30s – What Every Woman Should Know

by

The 30s are often called a woman’s “power decade.” Careers, families, and personal growth thrive—but this is also a crucial time for reproductive health. Fertility, hormonal shifts, and lifestyle habits all play bigger roles than many realize. Here’s what women in their 30s should keep on their radar.

1. Fertility Isn’t a Switch—It’s a Spectrum

While it’s true that fertility declines with age, it doesn’t happen overnight at 35. Egg quality and quantity decrease gradually, but many women conceive naturally into their late 30s.

  • Tip: If you’re not ready for kids yet, consider ovarian reserve testing (like AMH levels) for peace of mind.

2. Get Serious About Preventive Care

Your 30s are the perfect time to get consistent with OB/GYN visits. Pap smears, breast exams, and reproductive hormone testing help catch concerns early.

  • Tip: Don’t skip annual checkups—even if you feel healthy.

3. Hormonal Shifts Are Subtle but Real

Progesterone levels start dipping in your 30s, which can lead to heavier cycles, PMS changes, or sleep disturbances.

  • Tip: Track your cycle with an app or journal to notice trends. If symptoms worsen, check in with your doctor.

4. Nutrition and Movement Matter More Than Ever

Bone density and metabolic health peak in your 20s. By your 30s, it’s about maintenance.

  • Tip: Strength training supports bone and muscle health, while calcium- and vitamin D-rich foods protect your reproductive and skeletal system.

5. Family Planning Is More Than Pregnancy

Even if you’re not planning children, reproductive health is still central. Contraceptive needs, managing conditions like endometriosis or PCOS, and protecting fertility all matter.

  • Tip: Have open, ongoing conversations with your healthcare provider about your reproductive goals.

Final Thought:
Your 30s are a time to invest in long-term reproductive wellness. By tuning into your cycle, optimizing your health, and being proactive, you set yourself up for vitality now and in the decades ahead.

Balancing Hormones Naturally – Everyday Habits That Make a Difference

by

When women think about hormones, they often think of PMS, mood swings, or hot flashes. But hormones are the silent messengers that influence everything—from energy levels and metabolism to skin health and fertility. When they’re in balance, we feel like ourselves. When they’re not, life feels off. The good news? Lifestyle choices play a huge role in keeping them in check.

1. Start with Blood Sugar Balance

One of the biggest disruptors of women’s hormones is unstable blood sugar. Spikes and crashes from processed carbs and sugar can lead to insulin resistance, which cascades into hormonal chaos.

  • Tip: Focus on protein-rich breakfasts, fiber-loaded veggies, and healthy fats. Think eggs with avocado instead of sugary cereal.

2. Prioritize Restorative Sleep

Poor sleep increases cortisol (the stress hormone) and lowers progesterone, which women need for calm, balanced cycles.

  • Tip: Aim for 7–9 hours of quality sleep. Turn off screens an hour before bed and keep your room cool and dark.

3. Eat for Hormone Health

Key nutrients like magnesium, zinc, B vitamins, and omega-3s directly support hormone production.

  • Tip: Add salmon, leafy greens, pumpkin seeds, and flaxseeds to your meals.

4. Sync Movement with Your Cycle

Overexercising during certain phases of your menstrual cycle can increase stress on the body.

  • Tip: Try strength training and HIIT right after your period, but switch to yoga or walking in the luteal (PMS) phase.

5. Mind Your Stress

Chronic stress pulls resources from reproductive hormones to make more cortisol.

  • Tip: Incorporate daily mindfulness—breathing exercises, journaling, or even a 10-minute walk outside.

Final Thought:
You don’t need a drastic overhaul to bring hormones into balance. Small, consistent changes add up, creating harmony in your cycle, mood, and energy levels.

Pelvic Floor Health: The Silent Foundation of Women’s Wellbeing

by

When we think of women’s health, conversations often center on reproductive health, hormones, or nutrition. But one area rarely discussed—despite its lifelong importance—is pelvic floor health.

The pelvic floor is a group of muscles that support the bladder, uterus, and bowel. These muscles are central to core stability, sexual function, and continence. Yet, they are often overlooked until problems arise—such as urinary leakage, pelvic organ prolapse, or painful intimacy.

For women, the pelvic floor is uniquely vulnerable. Pregnancy, childbirth, hormonal changes during menopause, and even high-impact exercise can all weaken or strain these muscles. Studies show that nearly one in three women will experience pelvic floor dysfunction at some point in their lives, but stigma and lack of awareness often keep them from seeking help.

The good news is that pelvic floor health can be protected and even improved at any age. Simple interventions such as pelvic floor physical therapy, targeted exercises (like Kegels, when done correctly), yoga, and breathwork can strengthen these muscles and restore function. Interestingly, research suggests that incorporating mind-body practices—like mindfulness or Pilates—not only helps with muscle strength but also improves the connection women feel with their bodies, reducing discomfort and anxiety.

Addressing pelvic floor health early has ripple effects: it improves sexual wellbeing, boosts confidence, reduces the risk of incontinence, and even enhances posture and core strength.

By breaking the silence around this topic, we empower women to see pelvic floor care not as an afterthought but as a foundation of lifelong health.

The Role of Diet in Hormonal Balance for Women

by

Hormonal balance is a key factor in overall health, yet many women experience fluctuations in hormone levels throughout their lives, particularly during puberty, menstruation, pregnancy, and menopause. While hormonal imbalances can be influenced by a variety of factors, including genetics and lifestyle, one area that often gets overlooked is diet. The foods we consume can play a crucial role in supporting or disrupting our hormonal health.

Our hormones are deeply interconnected with the food we eat, and certain nutrients can help support the body’s natural processes for regulating hormones. A diet rich in whole foods, healthy fats, fiber, and protein can help to stabilize hormone production, while a diet high in processed foods, sugars, and unhealthy fats can contribute to imbalance. For example, refined sugars and processed foods can cause insulin resistance, which in turn affects estrogen levels, potentially leading to conditions like polycystic ovary syndrome (PCOS).

One of the most important nutrients in maintaining hormonal health is healthy fats. Omega-3 fatty acids, found in foods like fatty fish (salmon, mackerel), flaxseeds, and walnuts, play a significant role in regulating hormones and reducing inflammation. These fats are essential for the production of hormones like estrogen, progesterone, and thyroid hormones, all of which have a direct impact on reproductive health.

Fiber is another crucial element. A fiber-rich diet helps the body eliminate excess hormones, such as estrogen, through the digestive system. Vegetables like broccoli, cauliflower, and kale are not only rich in fiber but also contain compounds called indoles, which support the metabolism of estrogen and may reduce the risk of hormone-related cancers.

Proteins—especially plant-based sources like beans, lentils, and tofu—are vital for stabilizing blood sugar levels. When blood sugar spikes and crashes, it can trigger the release of stress hormones like cortisol, which can interfere with the balance of other hormones in the body. Maintaining stable blood sugar levels through balanced meals can reduce the risk of hormonal imbalances and promote better overall health.

Finally, avoiding excessive caffeine, alcohol, and processed sugars is essential for hormonal balance. These substances can interfere with the production of certain hormones, increase cortisol levels, and negatively impact fertility.

For women looking to optimize their hormonal health, making mindful food choices is an excellent place to start. A nutrient-dense, whole foods-based diet not only helps regulate hormones but also improves energy levels, reduces inflammation, and supports overall well-being.

The Silent Struggle: Understanding Endometriosis and Its Impact on Women’s Lives

by

Endometriosis affects an estimated 1 in 10 women of reproductive age, yet it often goes undiagnosed for years. It’s a chronic condition that not only causes physical pain but also impacts fertility, mental health, and quality of life.

What Is Endometriosis?

Endometriosis occurs when tissue similar to the lining of the uterus (endometrium) grows outside of the uterus—on the ovaries, fallopian tubes, bowel, or other pelvic organs. Unlike the normal uterine lining, this misplaced tissue has no way to exit the body, causing inflammation, scarring, and severe pain over time.

Recognizing the Symptoms

The symptoms of endometriosis can be subtle or mistaken for other conditions like irritable bowel syndrome (IBS) or painful periods. Common signs include:

  • Severe menstrual cramps that worsen over time

  • Pain during or after sex

  • Chronic pelvic pain

  • Fatigue

  • Painful bowel movements or urination, especially during menstruation

  • Difficulty getting pregnant

Many women are told that pain is “normal,” leading them to suffer in silence for years before receiving a proper diagnosis.

The Diagnostic Challenge

There’s no simple test for endometriosis. Diagnosis often requires laparoscopic surgery, a minimally invasive procedure that allows doctors to view and remove endometrial lesions. Unfortunately, the average time to diagnosis can be 7–10 years, due to the normalization of symptoms and lack of awareness among both patients and healthcare providers.

Treatment Options

While there’s currently no cure for endometriosis, several treatment options can help manage the symptoms:

  • Hormonal therapies: Birth control pills, IUDs, or GnRH agonists can reduce or stop menstruation, helping to control pain.

  • Pain management: Anti-inflammatory drugs and lifestyle modifications like diet and exercise may offer relief.

  • Surgical intervention: In more severe cases, surgery to remove lesions can significantly reduce symptoms and improve fertility outcomes.

Advocacy and Awareness Matter

Women with endometriosis often feel dismissed or misunderstood, but increased awareness is beginning to change that. Celebrities and public figures sharing their experiences have helped bring this invisible illness into the spotlight.

Early diagnosis and intervention can drastically improve outcomes. If you or someone you know experiences ongoing pelvic pain or painful periods that interfere with daily life, don’t ignore it—speak up, seek support, and advocate for proper care.

Endometriosis is real, and women deserve to be heard, believed, and treated with compassion.

The Fertility Window: Understanding Your Cycle for Better Reproductive Health

by

When it comes to women’s reproductive health, one of the most empowering tools is knowledge of the menstrual cycle—specifically, understanding the “fertility window.” Despite being a core aspect of fertility and conception, this concept is often misunderstood, even among women actively trying to conceive.

The fertility window refers to the days in a woman’s cycle when she is most likely to become pregnant. This window typically spans about six days—five days leading up to ovulation and the day of ovulation itself. Ovulation, when an egg is released from the ovary, usually occurs around the midpoint of a 28-day cycle, but timing can vary based on individual health, stress levels, and hormonal balance.

Why is this knowledge so important? Because it helps women take more control of their reproductive planning—whether they’re trying to conceive or avoid pregnancy naturally. Tracking ovulation through methods such as basal body temperature monitoring, cervical mucus changes, or ovulation predictor kits can provide invaluable insights into one’s fertility health.

Moreover, understanding your cycle isn’t just about fertility. It can offer early warning signs for conditions like polycystic ovary syndrome (PCOS), endometriosis, or irregular thyroid function—all of which can affect reproductive and overall health. For example, consistently irregular cycles might signal hormonal imbalances or other underlying conditions that deserve medical attention.

In recent years, the rise of menstrual health apps has made it easier than ever for women to track their cycles and better understand their bodies. However, it’s crucial to pair technology with medical advice when something seems off.

What’s even more empowering is that reproductive health education is slowly shifting to become more inclusive and proactive. Women are no longer expected to figure these things out on their own. From fertility coaches to online resources and supportive healthcare providers, the help is there—but knowing what to look for is the first step.

Understanding your fertility window is about more than just conception—it’s about getting in tune with your body, recognizing patterns, and advocating for your health. Whether you’re planning for a baby or simply curious about your cycle, taking time to learn about this crucial aspect of reproductive health can lead to long-term benefits for both physical and emotional well-being.

The Importance of Regular Pap Smears: Protecting Women’s Health

by

When it comes to women’s health, preventive care is one of the most powerful tools available. Among the most important routine screenings is the Pap smear — a simple test that plays a crucial role in detecting cervical cancer early, when it’s most treatable.

What Is a Pap Smear?

A Pap smear, also called a Pap test, is a procedure in which a healthcare provider gently collects cells from a woman’s cervix — the lower part of the uterus that opens into the vagina. These cells are examined under a microscope for abnormalities that could indicate precancerous changes or cervical cancer.

Why Pap Smears Matter

Regular Pap smears have dramatically reduced the rates of cervical cancer and related deaths over the past decades. By detecting abnormal cells early, treatment can prevent the development of cancer altogether.

How Often Should You Get a Pap Smear?

General guidelines recommend women start Pap screening at age 21. From ages 21 to 29, a Pap test is advised every three years if results are normal. From age 30 onward, women can continue Pap smears every three years or opt for a combination Pap smear and HPV test every five years.

Women with certain risk factors — such as a history of abnormal results, a weakened immune system, or exposure to diethylstilbestrol (DES) — may need more frequent screening.

Don’t Skip It — Even If You Feel Fine

Cervical cancer often develops slowly and without early symptoms. That’s why it’s crucial not to skip routine screening, even if you feel healthy or are no longer sexually active.

Additional Steps for Cervical Health

Besides routine screening, there are other ways to reduce risk:

  • Get vaccinated for HPV. The HPV vaccine is highly effective and can be given to preteens and adults up to age 45.

  • Practice safe sex. Limiting exposure to HPV lowers the risk of cervical changes.

  • Avoid smoking. Smoking increases the risk of cervical and other cancers.

Stay Proactive About Your Health

Regular Pap smears are a quick, simple part of preventive care that can save lives. By staying informed and proactive, women can take control of their cervical health and overall well-being for years to come.

Understanding Perimenopause: What Every Woman Should Know

by

Women’s health goes through remarkable transitions across a lifetime, but one phase that often catches many by surprise is perimenopause. Unlike menopause — which is defined as the point when a woman has gone 12 consecutive months without a menstrual period — perimenopause is the transitional period leading up to it. This stage can last anywhere from a few months to several years and often begins in a woman’s 40s, though for some it can start earlier.

Perimenopause is driven by fluctuating estrogen and progesterone levels as the ovaries gradually produce less of these hormones. This hormonal shift can lead to a range of symptoms that vary greatly between individuals. Common signs include irregular periods, hot flashes, night sweats, sleep disturbances, mood swings, and changes in libido. Some women may also notice weight gain, vaginal dryness, or difficulty concentrating.

Because the experience is so personal and unpredictable, it’s important for women to pay attention to changes in their bodies and seek guidance from a healthcare provider when symptoms interfere with daily life. Tracking menstrual cycles and symptoms can help both patient and provider understand what’s happening and rule out other conditions.

While perimenopause is a natural part of aging, its symptoms can significantly affect quality of life. Lifestyle adjustments — such as maintaining a healthy diet, exercising regularly, practicing stress-reduction techniques, and getting enough sleep — can help ease some discomforts. For more troublesome symptoms, doctors may recommend medical options such as hormone therapy, low-dose antidepressants, or other medications tailored to individual needs and medical history.

It’s also an ideal time to have broader health discussions with a provider. Bone density decreases as estrogen declines, so focusing on calcium, vitamin D, and weight-bearing exercise can help maintain strong bones. Heart health is another consideration, as cardiovascular risk rises after menopause.

Most importantly, women should know they don’t have to navigate this transition alone. Talking openly with healthcare professionals and with other women experiencing similar changes can provide valuable support and practical tips.

Perimenopause is not an illness but rather a phase that can be managed with awareness, healthy habits, and personalized care. By understanding what to expect, women can feel empowered to advocate for their well-being and continue living fully through every stage of life.

Understanding Polycystic Ovary Syndrome (PCOS): A Guide to Women’s Reproductive Health

by

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders affecting women of reproductive age. Despite its prevalence, PCOS is often misunderstood, underdiagnosed, and mismanaged. Gaining a deeper understanding of this condition is essential for early diagnosis, effective treatment, and improving overall reproductive health.

What is PCOS?

PCOS is a hormonal imbalance that affects how the ovaries work. The three main features of PCOS are:

  1. Irregular or absent menstrual cycles 
  2. Excess androgen levels (male hormones that can cause symptoms like acne or unwanted hair) 
  3. Polycystic ovaries (enlarged ovaries with many small, fluid-filled sacs)

A woman is diagnosed with PCOS when she has at least two of these three features. It’s important to note that not all women with PCOS have ovarian cysts, despite the name.

Symptoms of PCOS

Symptoms vary from woman to woman, and they can range from mild to severe. Common symptoms include:

  • Irregular periods or no periods at all 
  • Difficulty getting pregnant 
  • Excess facial or body hair (hirsutism) 
  • Thinning hair on the scalp 
  • Acne or oily skin 
  • Weight gain or difficulty losing weight 
  • Darkening of the skin, particularly around the neck or underarms

Because these symptoms can overlap with other conditions, PCOS is sometimes overlooked or misdiagnosed.

What Causes PCOS?

The exact cause of PCOS is unknown, but several factors are thought to contribute, including:

  • Genetics: PCOS tends to run in families. 
  • Insulin resistance: Many women with PCOS have insulin resistance, where the body’s cells don’t respond properly to insulin. This can lead to higher insulin levels, which may increase androgen production. 
  • Hormonal imbalances: Elevated levels of androgens disrupt the normal ovulation cycle. 

Health Risks Linked to PCOS

Beyond reproductive issues, PCOS can increase the risk of several long-term health problems, including:

  • Type 2 diabetes 
  • High blood pressure 
  • High cholesterol 
  • Heart disease 
  • Sleep apnea 
  • Endometrial cancer

Because of these risks, early diagnosis and proactive management are crucial.

Managing PCOS

There is no cure for PCOS, but symptoms can be managed with a combination of lifestyle changes and medical treatment.

  1. Lifestyle Modifications:
     A healthy diet and regular exercise can significantly improve insulin sensitivity, regulate menstrual cycles, and support weight management. Even a small amount of weight loss (5–10%) can reduce symptoms.
  2. Medications:
     Doctors may prescribe birth control pills to regulate periods and reduce androgen levels. For women trying to conceive, medications like Clomiphene or Letrozole can stimulate ovulation. Metformin is often used to address insulin resistance.
  3. Mental Health Support:
     Women with PCOS are at higher risk for anxiety and depression. Seeking support through therapy or support groups can be incredibly beneficial.

Final Thoughts

PCOS is a complex condition that affects not just reproductive health, but overall wellness. If you suspect you may have PCOS, it’s important to talk to your healthcare provider. With the right care plan, women with PCOS can manage symptoms, protect their long-term health, and lead full, healthy lives.

Nutrition During Pregnancy: What Every Expecting Mother Should Know

by

Pregnancy is a time of extraordinary change and development—not just for the baby, but for the mother as well. One of the most important factors that influence a healthy pregnancy is proper nutrition. What you eat while pregnant can affect everything from the baby’s organ development to your own energy levels and immune strength. Understanding your nutritional needs can make a world of difference for both you and your growing baby.

Why Nutrition Matters

During pregnancy, your body works overtime to support your baby’s development. Nutrients from your food help form the baby’s brain, bones, organs, and immune system. At the same time, your body requires additional energy and nutrients to maintain your own health. Poor nutrition can lead to complications such as low birth weight, premature delivery, and gestational diabetes.

Key Nutrients for Pregnancy

  1. Folic Acid
     Folic acid is crucial in preventing neural tube defects in early pregnancy. It supports the baby’s brain and spinal cord development. Women are advised to take at least 400–600 micrograms daily, starting before conception if possible.
  2. Iron
     Iron helps your body make extra blood to support your baby. Low iron levels can lead to anemia, causing fatigue and increasing the risk of complications. Iron-rich foods include lean meats, beans, spinach, and fortified cereals.
  3. Calcium
     Calcium supports the development of your baby’s bones and teeth while protecting your own bone density. Aim for about 1,000 milligrams a day through dairy products, fortified plant-based milks, and leafy greens.
  4. Protein
     Protein is essential for cell growth and repair. Pregnant women should consume about 75–100 grams of protein daily from sources such as eggs, lean meats, legumes, and nuts.
  5. Omega-3 Fatty Acids
     These healthy fats aid in your baby’s brain and eye development. Safe sources include salmon, flaxseeds, and walnuts. Consider a prenatal supplement with DHA if needed.

Healthy Eating Tips

  • Eat small, frequent meals: To manage nausea and ensure a steady supply of nutrients, eat 5–6 small meals throughout the day.

  • Stay hydrated: Drink at least 8–10 glasses of water daily to support amniotic fluid levels and prevent constipation.

  • Limit processed foods: Minimize sugary, salty, and heavily processed foods which offer little nutritional value.

  • Avoid high-risk foods: Stay away from raw fish, unpasteurized cheeses, deli meats, and high-mercury fish like swordfish and king mackerel.

Supplements

While a well-balanced diet is ideal, most doctors recommend a prenatal vitamin to ensure you meet your nutritional needs. Talk with your healthcare provider about what supplement is best for you.

Final Thoughts

Good nutrition during pregnancy doesn’t require perfection—just thoughtful, balanced choices. Every meal is a chance to nourish your body and give your baby the healthiest start in life. By focusing on nutrient-rich foods and staying informed, you’re already taking a vital step toward a healthy pregnancy and beyond.