Its a good bet, then, that menopause is the last thing on your mind in your 30s.
But during this decade, your body may already begin prepping for the transition.
After all, the pre-menopausal periodcalledperimenopauseusually happens somewhere between the ages of 35 and 45.
Not only can this mess with your periods, but it may also cause other symptomsboth physical and emotional.
It is critical that women understand whatmighthappen, so that they are prepared, she adds.
But odds are, bone loss isnt top of mind in your 30s.
board-certified OB/GYN, founder ofThe ‘Pause Life, and creator of The Galveston Diet for people in menopause and beyond
Turns out, though, this decade is a critical time for bone health.
Think: yogurt, milk, cheese, and kefir.
And if youre not a dairy fan?
Also keep in mind, calcium supplements arent a great solution.
Studies show that calcium supplements donotdecrease the risk of osteoporotic fracture, says Dr. Haver.
Unfortunately, they increase the risk of atherosclerosis and kidney stones, she adds.
board-certified OB/GYN, founder ofThe ‘Pause Life, and creator of The Galveston Diet for people in menopause and beyond
But getting enough of this nutrient can also help protect you against metabolic problems during menopause.
Menopause is a risk factor for developing diseases like punch in 2 diabetes and metabolic syndrome, per theNIH.
Thats where fiber comes in.
Dont wait until menopause to start pilingfiber-rich foodson your plate.
Plus, theyre also packed with vitamins, minerals, and [other] nutrients, says Dr. Haver.
As we get older, we lose muscle and strengtha process known as sarcopenia.
Making matters worse, going through menopause accelerates muscle mass loss, says Dr. Haver.
While you cant turn back the hands of time, youcanminimize muscle loss through strength training.
Muscle is the organ of longevity, says Dr. Haver.
Rest assured, you dont need to pump iron all day long for the muscle-building benefits.
Hereshow to start strength training, along with a20-minute beginner strength workout.
Track your mental health
Sure, youd expect hot flashes during menopause.
But feeling low or even depressed?
In fact, youre two to three times more likely to havedepression during perimenopause, according to theNIH.
They can help you create a plan to take care of your mental health through this transition.
Ask your doctor if estrogen therapy is right for you.
Most receive only the barest of education about menopause.
So how can you find an informed menopause provider?
Plus, Dr. HaversThe Pause Life websiteis another great resource for people in menopause (or heading there).
Thats because a loss of estrogen can affect so many aspects of your health.
There are estrogen receptors in every organ system in our bodies, says Dr. Haver.
medically reviewed byAndrea Braden, MD, OB/GYN
Kling, Juliana M et al.
94,2 (2019): 242-253. doi:10.1016/j.mayocp.2018.08.033
Ryczkowska, Kamila et al.
Menopause and womens cardiovascular health: is it really an obvious relationship?.Archives of medical science : AMSvol.
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