LIFESTYLE and Menopause- My Perspective
My professional and personal perspective aligns with a growing body of scientific evidence that highlights the crucial role lifestyle factors play in managing the impact of menopause. Adopting a holistic approach that encompasses various aspects of well-being can indeed contribute to a more sustainable and positive experience during this transformative phase.
Sleep: Quality sleep is fundamental to overall health, and it becomes even more critical during menopause. Hormonal changes can affect sleep patterns, leading to insomnia or disrupted sleep. Establishing a consistent sleep routine, creating a comfortable sleep environment, and managing stress can significantly improve sleep quality.
Yoga and Breath Practices: The practice of yoga and mindful breathing can be invaluable during menopause. Yoga not only enhances physical flexibility and strength, but it also promotes mental well-being. Mindful breathing techniques, such as deep diaphragmatic breathing, can help manage stress, anxiety, and hot flashes, providing a sense of calm and balance.
Social Outlets, Including Volunteering: Maintaining social connections is essential for emotional well-being. Engaging in social activities, spending time with friends and family, and even volunteering can provide a sense of purpose and community. These connections contribute to a positive mindset and help navigate the emotional aspects of menopause.
No Smoking and Limiting Alcohol: Smoking and excessive alcohol consumption can exacerbate menopausal symptoms and contribute to overall health issues. Quitting smoking and moderating alcohol intake have positive effects on cardiovascular health, bone density, and mental clarity, all of which are important considerations during menopause.
Strength Training: Benefits of strength training for menopausal females is just being researched and the data suggests that strength training is as beneficial for women in their 20’s as it is from 40 to 100! With increased production of muscle-building stem cells, increased bone density, decreased joint pain, and improved mood- I am ALL IN!
Cardiovascular Exercise: Menopause is the perfect time to run, hike, swim, and/or bike - because most of us have more time! Cardiovascular activities can decrease the risk of heart disease, help with brain fog, improve mood, and help with sleep. Be sure you leave at least 2 hour before bed to help your NATURAL ENDORPHINS settle back down!
Supplementation: Addressing nutritional needs through supplementation is a thoughtful approach and should be done with guidance of a Doctor, WELLness Coach, or nutritionist. Most experts agree to start with nutrition rich in fruits/vegetables, lean protein, complex carbohydrates, and healthy fats.
I am a big fan of HIGH QUALITY supplements - as are many professionals.
Bellow are the 6 — I personally take, all from Melaleuca.com.
Fiber — Dr. Petrucci also suggests amping up fiber intake. “The health of the gut affects everything from our immune system to our moods,” she says. “Our good gut bacteria loves to feed on fiber, so women need to be very mindful that they are getting at least 25 to 30 grams a day,” she says. If your diet isn’t supplying enough, a tablespoon or two of flax seeds is a great way to sneak in more fiber.
Prebiotics and Probiotics — An imbalance of good and bad bacteria in the gut can interfere with the body’s ability to absorb and use nutrients properly. “This imbalance may also launch a cascade of unpleasant symptoms like bloating, gas, and other intestinal issues,” says Dr. Petrucci. A combination prebiotic and probiotic supplement can support a healthy gut by balancing the good and bad bacteria. “In addition, several key hormones are made in the digestive tract, so we need to keep our gut healthy to support this process,” she adds.
Vitamin D — Vitamin D can help keep your other hormones balanced, so Dr. Petrucci suggests spending at least 15 minutes a day in the sun or taking an additional supplement if it isn’t included in your menopause supplement.
B Vitamins — B vitamins are essential for energy and mood—“two things a lot of menopausal women struggle with,” says Dr. Petrucci. She suggests a B complex supplement, which often includes vitamin B12, methylcobalamin, folic acid, and 5-methyltetrahydrofolate.
Magnesium — Dr. Petrucci also suggests magnesium for its ability to calm the nervous system. “During menopause, I find it essential for better quality sleep,” she says.
Collagen — When you hit menopause, your collagen production decreases dramatically “because estrogen is critical for maintaining collagen. As you lose estrogen, you also lose collagen,” says Dr. Petrucci, who has a line of supplements, including collagen. “Add hydrolyzed collagen powder or bone broth to your daily diet to support gut, skin and joint health.”
By proactively moving toward these lifestyle shifts, woman can move thoughtfully through menopause and foster long-term WELLbeing.
EMPOWERING ourselves to make informed choices that positively impact our WELLbeing.
It’s also important to follow guidelines for getting pap smears, mammograms, and colonoscopies to monitor your health during this transitional period of time for the female system.