Women Are Not Small Men: Cutting Edge Insights into Perimenopause and Menopause
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Beyond Hot Flashes: A Holistic View of Hormonal Shifts
While hot flashes are often the hallmark symptom, perimenopause and menopause involve far more complex hormonal shifts that can impact nearly every system in the body. New research and treatment options, popularized by Dr. Mary Claire Haver and Dr. Stacy Sims go beyond simply managing symptoms. Here at WellcomeMD, our physicians have the time to read up on new research and incorporate new strategies that delve into the intricate interplay of hormones, metabolism, inflammation, and lifestyle factors to create personalized strategies for optimal well-being.
Key Areas of New Research and Our Clinical Focus:
The Crucial Role of Muscle Health: Dr. Stacy Sims' research has highlighted the significant impact of declining estrogen on muscle mass, and strength. This isn't just about physical appearance; muscle plays a vital role in metabolism, bone density, and overall energy levels. New preventative strategies emphasize resistance training tailored to this life stage, along with optimal protein intake and strategic nutrient timing to preserve and even build muscle mass. At WellcomeMD, we utilize body composition analysis to track progress and personalize recommendations.
New training recommendations for women in their 30s and 40s: Prioritize resistance training and high-intensity workouts over prolonged endurance activities. Avoid fasted workouts and make sure to eat at least 15 grams of protein within 45 minutes after completing a workout.
New training recommendations for women 50+: Prioritize jump training workouts, 10 minutes, three times a week to maintain bone density. Heavy resistance training and sprint interval training helps preserve lean muscle mass and strength. Continue to avoid fasted workouts and make sure to eat at least 20 grams of protein within 45 minutes after completing a workout.
Metabolic Changes and Insulin Sensitivity: Perimenopause often brings changes in insulin sensitivity, making women more susceptible to weight gain, particularly around the abdomen, and increasing the risk of type 2 diabetes. Dr. Haver's work has shed light on the importance of dietary strategies that stabilize blood sugar and reduce inflammation.
The Galveston Diet popularized by Dr. Haver, focuses on cutting back or eliminating inflammatory foods like refined carbohydrates and sugar and eating more foods rich in Omega 3s and fermented foods.
Cycle Syncing popularized by author Alisa Vitti is the practice of aligning your daily activities, including diet, exercise, and social activities with the different phases of your menstrual cycle to enhance well-being reduce or eliminate PMS symptoms.
Functional Medicine involves personalized nutrition plans that prioritize whole, unprocessed foods, adequate fiber, and strategic carbohydrate intake. The physician and health coach team at WellcomeMD utilize advanced lab testing to assess insulin resistance and guide targeted interventions.
Inflammation: The Silent Disruptor: Emerging research underscores the role of chronic low-grade inflammation in exacerbating menopausal symptoms and increasing the risk of age-related diseases. Both Dr. Haver and Dr. Sims emphasize the impact of diet, stress, and gut health on inflammation levels. Our clinics focus on identifying and addressing the root causes of inflammation through comprehensive gut health assessments, stress management techniques like mindfulness, meditation, and yoga, and anti-inflammatory dietary recommendations rich in antioxidants and omega-3 fatty acids.
Brain Health and Cognitive Function: Fluctuations in estrogen can impact cognitive function, leading to complaints of brain fog and memory issues. Our preventative approach includes strategies to support brain health, such as ensuring adequate sleep, managing stress, and incorporating brain-boosting nutrients and activities. Our physicians might recommend specific supplements like omega-3 fatty acids or phosphatidylserine, alongside engaging in mentally stimulating activities like puzzles or learning a new skill.
Personalized Hormone Optimization (When Appropriate): While lifestyle modifications are foundational, for some women, carefully considered and bioidentical hormone therapy can be a valuable tool to alleviate debilitating symptoms and support long-term health. Our approach to hormone therapy is highly individualized, based on comprehensive hormonal testing, a thorough understanding of the patient's medical history and lifestyle, and a collaborative decision-making process. If you’re wanting to try hormone replacement therapy, we prioritize the lowest effective dose of bioidentical hormones, tailored specifically to your needs, and closely monitor our patients to ensure safety and efficacy.
Empowerment Through Knowledge and Personalized Care:
Perimenopause and menopause are not a time to simply endure. They are a natural transition that can be navigated with knowledge, proactive strategies, and personalized care. At WellcomeMD, we are committed to staying at the forefront of this evolving field, integrating the latest research with a holistic and functional medicine approach. We believe that by understanding the intricate changes occurring in the body and addressing the root causes of symptoms, we can empower women to thrive during this significant chapter of their lives and beyond.
If you're experiencing the changes of perimenopause or menopause and are seeking a personalized and proactive approach to your health, we encourage you to reach out and learn more about how our concierge medical services can support you. Contact us today to schedule a free consultation!
