"Menopause Essentials: A Starter Guide for Woman"

Understanding your available options for managing your symptoms is so important. You are your own best advocate in healthcare, and you deserve to reach your best health.

Please consult your doctor before starting any new supplement or making any changes it is always best to consult with your doctor, especially if you have any underlying health conditions.

Nutrition Suggestions

• Intermittent fasting can help for the anti-inflammatory benefits.
• Mediterranean diet
• Utilize a nutrition tracking mechanism.
• Consume adequate protein intake: 1.3-1.6 grams of protein per kg of ideal body weight each day.
• Limit added sugars to less than 25 grams per day.
• Ensure intake of greater than 25 grams of fiber per day.

Sleep Optimization

Developing better sleep habits can improve the quality of your rest. To enhance your sleep, consider the following:

• Maintain a consistent sleep schedule by going to bed and waking up at the same time each day.
• Create a quiet, relaxing, and cool environment in your bedroom.
• Turn off electronic devices at least 30 minutes before bedtime.
• Avoid large meals and alcohol before sleeping.
• Limit caffeine intake in the afternoon and evening.

Movement

• Stretch every day.
• Practice balance training every day.
• Focus on resistance training, free weights / strength training.
• Cardiovascular training: walking or running.

Stress Reduction

• Catch the Light When You Can – Sunlight boosts serotonin, the neurotransmitter that enhances mood and well-being. While Irish weather is not always on your side, make the most of bright days or try a light therapy lamp to get similar benefits.
• Discover Your Stress Relievers – Find activities that help you unwind, such as yoga, meditation, journaling, chatting with a friend, exercising, setting boundaries, walking on the beach, or hiking in nature. Find your personal stress relievers.
• Connect with Nature – Try grounding by placing your bare hands or feet on natural surfaces like grass or soil. This practice can help reduce stress hormones and lower inflammation.

Pharmacology - Remember always consult your doctor before starting any supplements.

• Consider HRT, if the benefits outweigh the risks.
• Supplementation (if not able to get from food):
• Consume enough fiber to surpass 25 grams total intake per day.
• Take Omega 3 fatty acids 2 grams per day.
• Take Vitamin D 4,000 IU/Day with Vit K.
• Take Creatine 5 grams per day, if doing resistance training.