Do You Have A Menopause Plan?
I talk a lot about having a plan when it comes to aging. We are women…we have a plan for just about everything, right? But…do you have a menopause plan?
All too often we wait until we’re feeling crummy to take control of our health. And as women, we tend to suck it up.
But wouldn’t it be much better to head it off at the pass and make necessary changes before issues pop up? Changes that would set a solid foundation as you battle your way through perimenopause and menopause?
Having been through perimenopause with literally zero guidance or resources and now in menopause with tons of knowledge, I feel it’s my duty to help you not make the same mistakes I made.
And it all begins with a plan.
What does a menopause care plan look like? So glad you asked!
Find a good “menopause literate” practitioner:
The Menopause Society is a great place to start. I would recommend choosing one that is a “Menopause Society Certified Practitioner”.
Ask around. Word of mouth is sometimes the most reliable resource.
Access issues? Midi Health and Alloy are solid telehealth options.
A knowledgable practitioner should listen to you and be able to explain the benefits and risks of hormone therapy. If you are dismissed, time to find a new doctor.
Know the symptoms of menopause:
Did you know that some women can start experiencing symptoms of perimenopause as early as mid-30s? Symptoms can run the gamut from the typical hot flashes and brain fog to obscure ones like burning tongue and frozen shoulder and everything in between.
Women may be needlessly suffering for years because they weren’t aware of the symptoms that go along with perimenopause and didn’t seek help or know where/how to get help (me!).
Amp up your nutrition:
Load up on plenty of protein, fiber, healthy fats, antioxidant rich fruits, leafy greens and veggies. Our bodies are undergoing significant change during perimenopause and menopause and fueling with nutrient dense foods will go a long way during these years.
Limit alcohol. I can hear the giant sighs. But alcohol causes inflammation, disrupts our sleep and is generally just not at all good for us. Plus, mocktails are in.
Rethink the way you move:
Strong is the new skinny. Work in strength and resistance training 3x/week to maintain muscle and bone mass. Our bone strength and muscle mass naturally decline over time and the loss of estrogen during menopause is the culprit.
Agility and balance training are great ways to prevent future falls.
Cardio If done regularly, reduces the metabolic risks associated with declining estrogen. It increases HDL, reduces LDL and triglycerides. There is an additional benefit of a reduced risk of high blood pressure, heart attacks, and strokes.
Yoga is a great way to reduce stress and maintain balance and core strength.
Get a Bone Scan:
It’s important to know your baseline. Ask your practitioner for a DEXA scan so you can know your body composition and bone density numbers.
Quality sleep:
Practicing good sleep hygeine will do wonders. Quality slee is already tough to get during these years, so set yourself up for success with these tips.
Find a community:
A supportive group is the absolute best. Girlfriends, social media groups…seek out a community where you can share your experiences. You are not alone. In fact, there are about 25 million other women hopping into your boat each year.
Navigating perimenopause and menopause can be sticky. There’s a lot of information out there and some of it is nuanced, which can be confusing. There is also a chance that your practitioner isn’t up on the latest research and this means you’ll have to do your homework, rely on trusted sources and advocate for yourself.
The more we share the latest science, know our bodies, know the resources that are available and where to access, the better equipped we are to set ourselves up for feeling well.
I happen to think this can be the very best phase of life. But we have to work for it.
Now go get your plan together. And I’m always here to help if you need guidance.
