Turn Intention Into Action in Perimenopause and Menopause
Exercise
At least once a year, we discuss your exercise. I’ve previously discussed a lot of cardio options and supported weight and resistance training, but I’ll be shifting the conversations to focus more on strength. Strong bones are essential to not breaking a hip later in life. Lifting heavier weights for fewer repetitions (high intensity, low rep) is great for strengthening bones. Conversely, lifting lighter weights for more repetitions (low intensity, high rep) is the way to build cardiovascular fitness.
Diet and Supplements
Many times a week, I’m asked about supplements. I love certain supplements in nearly every female patient:
Vitamin D (with or without K2)
Omega 3
Calcium
I will never recommend a supplement that contains a “proprietary blend”, so that we can deduce how much of what ingredients are actually in the product. The goal for all of us is to get as many nutrients from our diets as possible. We should all strive for a protein and fiber-rich diet.
Protein goals for maintaining muscle: Current weight in pounds x 0.5 grams
Protein goals for building muscle: Current weight in pounds x 0.7 grams
Fiber goals: 25-30 grams per day
If supplementing fiber, psyllium has the best data
If those protein goals are intimidating, making sure your diet contains Greek yogurt, a breast of chicken, and a handful of nuts will set you on the right path.
Gut Health
When I first started medical training, a “leaky gut” diagnosis was something doctors dismissed. We know now that the correct terminology is “increased intestinal permeability” and that it’s a real diagnosis, though less common than social media thinks it is. Estrogen receptors in the gut assist with tight binding of junctions, and when that decreases, increased symptoms of histamine problems arise.
Histamines
We also need to cut out all processed foods and significantly decrease the amount of sugar (yes, even honey) in our daily lives. Histamines are also released in leftovers, so any patients with these concerns should see if making fresh foods daily helps.
Alcohol
There is no safe amount of alcohol. It is carcinogenic.