Menopausal Hormone Treatment Is Only Piece of the Puzzle
Hormones can be helpful but they are not but they are just a piece of the puzzle when making a health plan for women in menopause.
For many women it is important to start with basics when addressing their health concerns in perimenopause and menopause. For some women these basics are enough and they won’t need additional treatment. For others they are the building blocks that will give them true, long lasting success in their health plan that will eventually contain some menopausal hormone treatment or supplements or medications.
#1 Sleep hygiene
- Many women struggle with sleep in mid-life. This can be caused by hormonal changes that are occurring, but it can also be due to life itself. Sometimes we don’t even realise that we have let our body lives get in the way of good sleep practices. Even if it is hormonal, good sleep hygiene will offer even more success once your hormones are addressed
- This is REALLY important!
- In menopause dropping estrogen levels leading to anxiety, and irritability. Exercise helps to release endorphins that can help your mood.
- Exercise also helps to maintain muscle mass which is easily lost as we age and can increase risk of osteoporosis.
- Roadblock: women often believe that exercise has to look a certain way. It has to be glamorous or it has to be intense. Really you just have to move! 10 mins in a day is better than 0 minutes. Just start with a walk.
#3 Nourish your body
- Our eating habits can impact how we feel even if the main cause of how we feel is our hormones. One big NO NO that women make when it comes to their hormones and menopause is that they don’t eat often enough or enough of the right things (because they are too worried about trying to avoid the wrong things!)
- Research studies show that increasing intake of fruit, vegetables and fibre alone can help to reduce hot flashes and night sweats. 1
- Another important factor is getting enough protein. Bone mineral density has been shown to be improved by higher dietary protein intakes (1.1g/kg/d vs the recommended 0.8 g/kg/d). 2 However, many women struggle to get the low end!
- Nutrition matters when it comes to feeling good, independent of weight loss.
#4 Quit Smoking
- Smokers reach menopause earlier than non-smokers, are more likely to experience unwanted symptoms, and are at higher risk of cardiovascular disease, type 2 diabetes and osteoporosis. 3 4
With our program Well Woman Assessments, we carefully and strategically lay the groundwork for your success. Over years of working with thousands of women, we have found that establishing a diet and lifestyle base to your health plan is just as important as the assessment.
Book your free Alignment Call HERE to find out how you can work with us.
Dr. Lisa Maddalena, ND