Podcast Summary
Menopause preparation: Start preparing for menopause in your 30s through nutritional practices, supplementation, and open conversations with healthcare providers to minimize the impact on cardiovascular health, osteoporosis, and sleep quality. Hormone replacement therapy can be effective, but timing is crucial.
Menopause is not just a single day marked by the absence of menstruation, but rather the end of ovarian function and the decline of sex hormone production. This process, which begins in a woman's 30s and continues through her 40s, affects every aspect of her health, including cardiovascular disease, osteoporosis, and sleep quality. It's crucial for women to understand the importance of preparing for menopause long before it arrives, through nutritional practices, supplementation, and open conversations with healthcare providers. Hormone replacement therapy can be beneficial, but the timing of initiation plays a significant role in its effectiveness. By taking proactive steps and gaining knowledge about menopause, women can navigate this stage of life with vitality and wellness.
Perimenopause and Mental Health: Perimenopause is a complex hormonal transition marked by mental health changes, including larger hormonal surges leading to mental health disorders. Research is needed to understand underlying causes and potential interventions for optimal well-being.
Menopause is more complex than just the absence of a period. The transition phase, known as perimenopause, is marked by hormonal chaos and the onset of symptoms such as mental health changes. The brain's sensitivity to hormones like estrogen and progesterone plays a role in these mental health changes. More research is needed to understand the underlying causes and potential interventions to optimize this phase for women's well-being. Currently, there is a significant lack of research on perimenopause compared to other reproductive stages, which may be due to historical neglect and the recent recognition of the importance of this phase for cardiometabolic health. Women in perimenopause experience larger surges in follicle stimulating hormone and estrogen, which can lead to mental health disorders. Hormone therapy and selective serotonin reuptake inhibitors (SSRIs) have shown promising results in managing these disorders during perimenopause. The intimate relationship between hormones and neurotransmitters is crucial for brain health, and the field of neuroscience is only recently acknowledging this connection.
Hormonal shifts during perimenopause: Hormonal shifts during perimenopause can cause anxiety, loss of executive functioning, cognitive impairment, and debilitating periods for some women, leading to significant economic impact. Women can mitigate some symptoms through lifestyle changes, and early diagnosis and treatment are crucial to prevent health complications.
Hormones play a crucial role within the brain during perimenopause, leading to various psychological and physical shifts. These shifts can include increased anxiety, loss of executive functioning, cognitive impairment, and debilitating periods. One in five women experience symptoms severe enough to quit their jobs, and the economic impact is significant. Women can pay attention to their bodies and make lifestyle changes to mitigate some symptoms, such as an anti-inflammatory diet, regular exercise, and good sleep habits. Perimenopause can begin as early as the mid-40s and last up to ten years, and some women may experience premature menopause. Early diagnosis and treatment are essential, as untreated menopause can lead to health complications like cardiovascular disease and stroke.
Menopause vs Birth Control Hormones: Menopause hormone therapy and birth control hormones have distinct differences in doses, methods of delivery, and goals. Understanding these differences is essential for appropriate counseling and informed decisions.
Hormone therapy for menopause and hormonal contraception involve different doses and methods of delivering estrogen and progesterone. While birth control is designed to prevent ovulation, menopause hormone therapy aims to provide enough estrogen to calm the brain and maintain normalcy. The types of estrogen used and the delivery methods also differ between the two. It's essential to understand these differences and counsel patients adequately. Additionally, there is ongoing debate about the safety and potential side effects of various forms of birth control, and the best option depends on individual circumstances. Ultimately, open and informed discussions between healthcare providers and patients are crucial for making informed decisions.
Birth control and menopause: Birth control that suppresses ovulation can delay menopause by around nine months, but the effect is small, and harvesting eggs does not shift the onset of menopause. More research and funding is needed to clarify these topics and improve women's health.
While certain forms of birth control that suppress ovulation can delay the onset of perimenopause by around nine months, this effect is relatively small. Harvesting eggs for freezing or IVF does not affect the pool of eggs and will not shift the onset of menopause. The lack of solid research and communication in this area contributes to the confusion surrounding these topics. Women's health, including menopause, deserves more attention and funding, as it affects a significant portion of people's lives. To advocate for more research in this area, individuals can contact their elected representatives and express their support for bills that prioritize women's health and education for providers.
Perimenopause health: Focus on fiber intake and protein consumption beyond sleep, exercise, and nutrition for optimal health during perimenopause. Recommended daily fiber intake is 25-30 grams and protein intake is 1 gram per pound of lean body mass. Addressing visceral fat and knowing family history can also improve health outcomes.
Women in the Perimenopause phase can significantly impact their health outcomes by focusing on certain key areas beyond the typical advice of getting adequate sleep, exercise, and nutrition. Two specific areas mentioned are fiber intake and protein consumption. Fiber, found in foods rich in color and texture, is essential for gut health and overall wellness, with recommended daily intake being around 25-30 grams. Protein, on the other hand, is crucial for maintaining muscle mass and optimizing health, with a recommended intake of 1 gram per pound of lean body mass. Additionally, addressing visceral fat, which tends to increase during menopause, is important for overall health and reducing the risk of chronic diseases. Knowing the age at which one's mother went through menopause can also provide valuable information regarding one's own menopause experience.
Waste-to-hip ratio: The waste-to-hip ratio is a more accurate indicator of metabolic health than weight or BMI. A ratio of less than 0.7 for women indicates a low risk of significant visceral fat, while a ratio greater than one suggests higher levels. Supporting the gut microbiome through a diet rich in fiber and low sugar fermented foods may help alleviate some menopause symptoms.
The waste-to-hip ratio is a more accurate indicator of metabolic health than weight or BMI. To calculate it, measure the smallest part of your waist (or belly button if you don't have a small waist) and the widest part of your hips. A ratio of less than 0.7 for women indicates a low risk of significant visceral fat, while a ratio greater than one suggests higher levels. Additionally, changes in body composition, such as fatigue, sleep disruption, psychological changes, and gut symptoms, can be early signs of menopause. Supporting the gut microbiome through a diet rich in fiber and low sugar fermented foods may help alleviate some menopause symptoms. The Galveston diet, an Americanized version of the Mediterranean diet, emphasizes good nutritional principles, anti-inflammatory foods, and fasting, making it a helpful tool for managing menopause. Fasting, specifically intermittent fasting, may also be beneficial for reducing inflammation during menopause.
Protein and Resistance Training for Women: Women, especially those over 60, should prioritize protein intake throughout the day and incorporate resistance training three times a week for muscle health and strength, which is crucial for maintaining bone health and overall well-being.
Women, especially those over 60, often struggle to get enough protein in their diet, and spreading protein intake throughout the day can help ensure adequate intake. Protein is essential for muscle health and strength, which becomes increasingly important as we age. Resistance training is also crucial for maintaining muscle mass and bone health, but many women, especially those of the speaker's generation, were not encouraged to lift weights. Instead, they focused on being thin, which can lead to muscle loss and weakened bones. The speaker's focus has shifted to resistance training three times a week, and she encourages others to do the same, even if they need to hire a trainer to help them get started. The importance of protein and resistance training for women's health is a relatively new concept, but it's now widely recognized that everyone, regardless of age or gender, should prioritize these aspects of their fitness routine. The speaker also discussed menopause symptoms, specifically hot flashes, which can be disruptive and impact sleep. The gold standard treatment for hot flashes is hormone therapy, which can help regulate hormone levels and alleviate symptoms. However, hormone therapy has been demonized due to misinformation, and the speaker believes it's important to reframe the conversation around its benefits.
Estrogen and Women's Health: Despite misconceptions, estrogen has protective benefits for women's health, including cardiovascular health and neuroprotection. Starting hormone therapy before age 60 reduces risk of cardiovascular disease and all-cause mortality.
During the Women's Health Initiative study in 2002, estrogen was incorrectly labeled as causing breast cancer based on non-statistically significant findings. This led to a widespread belief that estrogen is harmful, when in reality, it has protective benefits, especially for cardiovascular health. Women who start hormone therapy before age 60 have a decreased risk of cardiovascular disease and all-cause mortality. Estrogen is neuroprotective and the longer a body is exposed to it, the higher the cognition scores. Contrary to popular belief, estrogen is not carcinogenic, and getting pregnant before age 40 may even be protective against certain forms of breast cancer. It's crucial for healthcare providers to have informed conversations about HRT, as every woman deserves to make an informed decision about her own health. The focus should be on the potential benefits of estrogen, including cardiovascular health and neuroprotection, rather than the small risks.
Women's health education in medical schools: Medical schools need to expand their curriculums to include comprehensive women's health education, addressing unique health needs during menopause and beyond, to prevent misdiagnosis, inappropriate treatment, and poorer health outcomes for women.
There is a significant need for a more comprehensive education of medical professionals regarding the unique health needs of women, particularly during menopause. Women react differently to medications and diseases, and this difference has not been adequately studied or addressed in medical school curriculums. This lack of understanding leads to misdiagnosis, inappropriate treatment, and poorer health outcomes for women. To bridge this gap, there is a push to deepen the medical school curriculum and expand the core curriculum to include women's health as opposed to making it a specialty. This could potentially mean an additional year of medical school or extending residencies for specialists who treat women. For instance, cardiovascular disease affects women differently, and they are more likely to die in hospitals from heart attacks due to delayed diagnosis and treatment. Women's health covers more than just reproductive health, and it's crucial that medical professionals understand and address these differences to provide equitable care for the female population.
Optimal HRT dosages for women: More research is needed to determine the optimal dosages of HRT for women, including estrogens, androgens, and progesterone, and their impact on cholesterol and cardiovascular disease. Regular hormone level checks are essential to ensure safe and effective use.
There is a need for more research on hormone replacement therapy (HRT) for women, specifically regarding optimal dosages and their impact on cholesterol and cardiovascular disease. HRT, including estrogens, androgens, and progesterone, can have local and systemic effects. For testosterone, there is no FDA-approved option for women, leading to off-label use and variability in absorption. The discussion also touched upon the importance of checking hormone levels regularly, as high levels may indicate underlying health issues. The conversation highlighted the need for better nomenclature and understanding of hormones and their roles in the body to avoid confusion and misunderstanding.
Menopause-related symptoms and treatments: Vaginal estrogen therapy effectively treats menopause symptoms like urinary issues and vaginal health, but it's underutilized due to lack of research and education. Non-hormonal therapies and lifestyle changes can also support women during this stage.
Vaginal estrogen therapy is a safe and effective solution for various menopause-related symptoms, including urinary issues and vaginal health. This therapy can prevent recurrent UTIs, help with urgent incontinence, and maintain tissue health. Despite its benefits, it's not widely recognized or promoted within the medical community due to a lack of emphasis on menopause research and education. Non-hormone replacement therapies, such as nutrition, resistance training, and supplements, can also support women during perimenopause and menopause. However, there is limited robust data to support the use of certain supplements for menopause symptoms. It's crucial for women to understand that their habits in their younger years significantly impact their bone and muscle health, which can be accelerated during menopause. Simple interventions like wearing a weighted vest can help maintain muscle and bone density.
Weighted vests, bone health: Weighted vests can increase bone density and improve fitness, while weight training, protein intake, and supplementation are also crucial for bone health.
Weighted vests can be an effective tool for increasing bone density and overall fitness, particularly for women. The speaker shares her personal experience with using a weighted vest and the positive impact it has had on her own bone health. She also mentions the importance of adequate protein intake, resistance training, and wearing a weighted vest as part of an osteoporosis prevention plan. Additionally, she discusses the potential benefits of collagen supplementation, specifically for skin health, although the scientific evidence behind this is not definitive. The speaker also touches on the topic of hormone replacement therapy and its potential impact on sensory function, specifically vision and hearing. Overall, the key takeaway is that incorporating weight training, proper nutrition, and potentially supplementation can be important steps in maintaining bone health and overall fitness as we age.
Menopause and Eye Health: Hormonal changes during menopause can cause dry eye and tinnitus. Estrogen replacement therapy can help alleviate dry eye symptoms, but it's not recommended for everyone due to potential risks. PCOS, a condition linked to insulin resistance, is on the rise and can lead to hormonal imbalances. Treatments include suppressing ovulation and using GLP1s, with Ozempic Monjaro being a newer option.
Hormonal changes during menopause can lead to increased instances of tinnitus and dry eye. Estrogen replacement therapy can help alleviate these symptoms, particularly in the case of dry eye, where it can decrease the risk of occurrence and shorten the duration of the condition. However, there are certain conditions where hormone replacement therapy is not recommended, such as hormone-sensitive cancers, severe liver disease, and undiagnosed uterine bleeding. PCOS, a condition characterized by insulin resistance, is becoming more prevalent due to the obesity epidemic and increased awareness. Treatments for PCOS include suppressing ovulation and androgen production through birth control or weight loss, and the use of GLP1s. A newer drug, Ozempic Monjaro, can help manage insulin levels and potentially reduce cravings for various reward-seeking behaviors, including food, alcohol, and impulsive actions. It's important to note that these medications should not be seen as a replacement for healthy habits, but rather as tools to help manage certain conditions.
Menopause and HRT: As women age, HRT becomes more effective and safer, offering benefits like bone, genital urinary system, and skin protection. Consider individual risk factors before starting HRT, and discuss options with healthcare providers.
As we age, particularly during menopause, both women and hormone replacement therapy (HRT) continue to evolve. HRT, which can include estrogen and testosterone, is becoming more effective and safer, leading to better outcomes for women's health. However, it's crucial to consider individual risk factors, such as cardiovascular disease or stroke, before starting HRT. Women over 60 who have not gone through menopause or have not been on HRT should discuss their options with their doctors. HRT can provide benefits, such as protecting bones, genital urinary system, and skin, even after the age of 60. Mental health is also an essential aspect of menopause, and optimizing it can involve estrogen therapy, good sleep hygiene, and avoiding alcohol. Men can support their female loved ones by being informed and understanding the unique challenges of menopause. Overall, staying informed and having open conversations with healthcare providers can help women navigate menopause and its associated health concerns.
Menopause symptoms and relief: Menopause can impact various aspects of a woman's health, including sexual function. Hormone replacement therapy and alternative methods like acupuncture and supplements can help alleviate symptoms. A holistic approach, including proper nutrition, exercise, and stress reduction, can significantly improve overall health and well-being during menopause.
Menopause is a significant life transition that can impact various aspects of a woman's health, including her brain, bones, heart, kidneys, skin, and sexual function. It's essential to acknowledge this process and educate oneself about the potential challenges. During this time, women may experience sexual dysfunction, including decreased libido, delayed orgasms, and pain during intercourse. Hormone replacement therapy, specifically testosterone and estradiol, can help alleviate these symptoms. However, alternative methods like acupuncture and supplements can also be beneficial. A holistic approach, including proper nutrition, exercise, and stress reduction, can significantly improve overall health and well-being during menopause. Dr. Mary Claire Haver emphasizes the importance of addressing the root cause and advocates for a mindset of agency and control during this stage of life.
Menopause changes: Understand and prepare for physical and emotional changes during menopause, prioritize self-care, seek medical help if needed, and communicate openly with healthcare providers.
Perimenopause and menopause are natural stages in a woman's life, and they bring about various physical and emotional changes. These changes can include irregular periods, hot flashes, mood swings, and sleep disturbances. Dr. Mary Claire Haver emphasized the importance of education and awareness about these changes, as well as the importance of seeking medical help if symptoms become severe or interfere with daily life. She also encouraged women to prioritize self-care and make lifestyle modifications, such as regular exercise and a healthy diet, to help manage symptoms. Additionally, Dr. Haver emphasized the importance of open communication between women and their healthcare providers, as well as the importance of destigmatizing conversations around menopause. Overall, the discussion highlighted the importance of understanding and preparing for the physical and emotional changes that come with perimenopause and menopause, and the importance of seeking support and resources to manage these changes.