Updated: Oct 26
Title: Taking Control of Your Health During Menopause
Menopause is more than just hot flashes. It is a significant stage in a woman's life that can impact her overall health and well-being. This Menopause Awareness Month, let's explore ways to take control of our health during this transition.
One of the key hormones affected during menopause is estrogen. Estrogen plays a protective role in various aspects of health, including cardiac health, cognition, and bone health. As estrogen levels decline, women may also be more susceptible to experiencing depression, anxiety, and other menopausal symptoms.
To optimize health during menopause, prevention is key.
Below are recommendations to prevent future disease states related to those shifts in hormone levels; including cardiovascular disease which becomes more prevalent in women after menopause:
*Reduce sugar intake: Aim to follow the American Heart Association's recommendation of limiting sugar intake to 25 grams of added sugar per day for women. High sugar consumption can negatively impact your health and is linked to diabetes, cardiovascular diseases and cognitive changes so opt for healthier alternatives.
The easiest way to start reducing sugar in the diet is by reading labels. Even foods regarded as healthy can be high in sugar content such as yogurt, granola, protein bars and dried fruits. When shopping compare labels and always choose the lower sugar option. Soon your taste buds will slowly adjust to having less sugar and sugar cravings will subside.
*Incorporate healthy fats: Include sources of healthy fats in your diet, such as coconut oil, avocados, nut butters, and Omega-3 fatty acids. At the same time, try to reduce greasy and unhealthy foods. A Mediterranean Style diet rich in fruits, vegetables , fish and healthy fats has been linked to improving longevity.
*Engage in movement and weight-bearing exercises: Regular physical activity like weight lifting, gardening, tennis, walking, and hiking can help maintain bone health and overall fitness. The American Heart Association recommendation here is 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week.
*Consider a twelve hour fast: Not eating after dinner can be helpful to reduce inflammation in the body and can improve cognition too. Consider a healthy dessert of berries or a bit of nut butter right after dinner to curb cravings later on in the evening.
*Implement helpful supplements: Omega-3 fatty acids have been shown to reduce inflammation in the body and improve heart and brain health. Choosing a high-quality Omega-3 supplement can be beneficial ( Sponsored portion of post).
The Omega-3 that I choose for my family is Orlo Nutrition's Algae-based Omega-3 and DHA. Their products are grown using renewable resources with zero environmental toxins, and they are more absorbable than other fish oil and algae oil supplements. Plus, they come in smaller capsules without any fishy aftertaste. I have tried numerous Omega-3 supplements and especially love this brand for those two reasons .
Taking control of your health during menopause is crucial for a smooth transition and better overall well-being. By incorporating healthy lifestyle habits and considering helpful supplements like Orlo Nutrition's Omega-3 and DHA formulas, you can support multiple aspects of healthy aging.
If you're interested in exploring these options, I highly recommend checking out Orlo Nutrition today. Remember to use code LISA for 20% off your purchase.
Disclaimer: The information provided in this post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle.
Lisa King Rph