But there are ways to prepare for that transition and offset the risk of the worst health outcomes.
Eating a balanced diet can slow down natural weight gain, thereby reducing the risk of obesity and diabetes.
And regularly exercising to strengthen muscles and bones fortifies the body against osteoporosis and imbalanced body composition.
Illustration by Tara Anand for Verywell Health
Do you better Balance Your Hormones?
Hormonal changes are thehallmark of the menopause transition.
Most crucially, estrogen fluctuates, then drops.
Their recommendations range from taking hormone-altering pills to decrease bloating to consuming specific seeds and herbal teas during perimenopause.
In these cases, focusing on sleep, diet, and exercise can naturally remedy the imbalance.
Many supplements marketed as hormone-balancing use ingredients that can be found in food.
Its just a money-making thing that has no basis in science.
Patients concerned about their hormone levels could ask their health provider to order a laboratory test, Karvonen-Gutierrez said.
Besides,direct-to-consumer testscan be expensive and insurance providers wont cover hormone panels for non-medical reasons.
In some cases, tumors, autoimmune conditions, and damage to endocrine glands can cause medically significant imbalances.
Thats when its best to consult with a health provider about hormone supplements.
But until then, most healthy individuals dont need to try and alter their hormone composition, Faubion said.
Stephanie Faubion, MD, FACP
Many women feel some freedom as they go through menopause.
Theyre not worried about periods anymore.
Theyre not worried about getting pregnant… it can be an empowering time of transition.
Will Birth Control Speed Up Menopause?
But nailing down how hormonal contraceptives may alter the menopausal process is challenging.
Can a Certain throw in of Diet Help With Menopause?
Maintaining a healthy lifestyle in the decades before the transition can significantly shape ones peri- and postmenopausal experience.
As estrogen declines, cholesterol levels increase along with the risk of developing obesity and diabetes.
Meanwhile, aging into midlife often comes with increased body mass and an accumulation of fat in the midsection.
Theres no magic bullet when it comes to premenopausal diets, Karvonen-Gutierrez said.
Calcium is often singled out as important for pre- and postmenopausal women, as it can keeposteoporosisat bay.
The recommended dose is 1,200 milligrams daily for females 51 years or older.
Getting adequate vitamin D by spending time outdoors helps the body to absorb that calcium.
What Kinds of Exercises Should You Do?
Weight-bearing exercises can help maintain bone health.
Sports and activities thatexert forceon the skeleton, like dancing and running, keep bones strong.
Walking is better than biking is better than swimming in terms of bone health, Faubion said.
Muscle loss is an important issue for people in their menopause transition, too.
How Can You Prepare for Menopause Mentally?
Its unrealistic for most people to be in pristine shape going into menopause.
You have to put the life jacket on yourself before you could help others, Klassen said.
Faubion said people need not dread their middle and post-menopausal years.
Many women feel some freedom as they go through menopause.
Theyre not worried about periods anymore.
Theyre not worried about getting pregnant, Faubion said.
It can be an empowering time of transition.
I would argue that thats probably not the case, Karvonen-Gutierrez said.
you could find a certified menopause practitioner or a member of NAMS onthis directory.
2020;142(25):e506-e532.
doi:10.1161/CIR.0000000000000912
Silva TR, Oppermann K, Reis FM, Spritzer PM.Nutrition in menopausal women: a narrative review.Nutrients.
2019;4(5):e124865.
