Make Digestion Your Friend
Transitioning into menopause can be hard!
When we sat down with Antoaneta Mueller, MD, FACOG, Premier board certified Ob-Gyn for over 16 years, we weren’t surprised at her enthusiasm to prepare women for menopause. It worth mentioning her quote displayed on her website, “I am passionate about women’s health care and this is why I love my job.” We appreciate her passion and couldn’t wait to hear more.
She first mentioned Adenomyosis, a condition that doesn’t have much written or studied about it, which is shocking, as it affects approximately 90% of perimenopausal women. Adenomyosis occurs when the tissue lining the uterus grows into the muscular wall of the uterus. This enlargement causes severe cramping and heavier menstruation cycles. The cause is still unknown, but it can cause chronic fatigue and it goes without saying that the pain can drastically disrupt your lifestyle. Anti-inflammatory drugs like ibuprofen may be prescribed to manage the pain, but Dr. Mueller reminds us that this is a temporary solution, not a long-term one. Long-term over-use of over-the-counter drugs like Motrin can begin to affect our liver and kidneys. Many women are put on birth control pills, which may lessen the heavy bleeding and pain. Aside from this, unfortunately, there isn’t much else that’s been recommended as a treatment.
Dr. Mueller let us know that patients tend to come to her in their mid-40’s, when they are feeling the changes the most and are most uncomfortable. She looks for things that are off with one’s thyroid, insulin levels, and Estrone (E1). Most everything else she believes is up to us and our lifestyle.
That said, Dr. Mueller spent time talking to us about what can be done to prepare for menopause. She filled us in on her top six tips.
- Take a look at your soy products intake- Soy products can be problematic for certain individuals. There is mixed information regarding this topic, so discuss this with your doctor, do your research and make the best choice for you.
- Eat more protein- Our decline in estrogen during menopause is linked to decreased muscle mass and bone strength. Protein is important to maintaining muscle mass and bone health. In many studies it’s been suggested to include approximately 25-30 grams of protein in each major meal to maintain the level of protein you need.
- Restorative sleep- We often experience disturbed sleep and poor quality sleep as we approach menopause and during menopause as well. This can create anxiety, stress and damage to our overall well-being. Restorative sleep (non-REM) occurs during the time of rest when our brain activity, breathing, heart rate and blood pressure are at their lowest. Begin incorporating good sleeping patterns into your life such as shutting down electronic devices well before bed, doing something that relaxes you like reading or drinking herbal tea, and try to go to sleep at the same time each night to get into a routine. You can also include certain high quality supplements to your routine that are known to have a calming effect, like melatonin, magnesium, L-theanine and Vitamin B-6.
- Adaptagenic herbs- These are a class of herbs that may help the body adapt to stress. There are a host of herbs you’ll find listed online about what is best for perimenopause and menopause. Here are some that are worth looking into taking: Ashwagandha, Schisandra Berry, Rhodiola Rosea, Black Cohosh, Ginsing, Licorice Root, Astragalus Root, Maca, Evening Primrose Oil, Red Clover, Sage, and Pine Bark. Whatever herbs you choose to use, be sure they are high quality/pure, as not all herb products are the same.
- Reduce inflammatory carbohydrates- This includes sugars, dairy and gluten. Chronic inflammation can undermine our health, so it is important to refrain from foods that promote it.
“If you can do this (the above tips) balanced with hormones in menopause then you can have a wonderful experience,” Dr. Mueller shares. These are just some suggestions for approaching menopause. In the end, we all need to do our homework, pay attention to our bodies and do what’s best for us.
https://www.mayoclinic.org/diseases-conditions/adenomyosis/diagnosis-treatment/drc-20369143
https://adaptdrinks.com.au/blogs/news/how-adaptogens-can-help-with-menopause-perimenopause
https://happyhealthyhippieco.com/blogs/news/adaptogenic-herbs-perimenopause-menopause
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