It’s easy to think of menopause as a singular event. Its very definition is the point 12 months after your last menstrual period. However, it’s a transition, a part of aging for a woman, that starts years before you even start to detect symptoms of perimenopause, the phase that immediately precedes the change of life.
Jennifer Moreira, MD, FACOG, and the team at ThriveOB and Women's Wellness have every aspect of your health in mind along every step of your journey. The changes in your body that can affect your menopause experience begin in your 30s, making it an ideal time to start prepping. Let’s take a closer look.
While the menopause experience can vary widely between women, both in symptoms and the severity, many of its effects are predictable, since it’s caused by the decline in production of two key hormones, estrogen and progesterone.
While some changes, like hot flashes, night sweats, and sleep disruptions, won’t directly cause physical changes, others, like changes to your metabolism and loss of bone density, can very much change your future health.
Your 30s are an important window. Your skeleton’s density is at its peak mass, and the first changes to hormones start subtly in this time frame as well. Lifestyle habits you establish now will inform your future health and how your body manages menopause.
The average woman in the United States reaches menopause at the age of 52. That’s only about 20 years away from menopause, so it may not be as much of a head start as it seems.
Consider these five strategies to better prepare yourself physically and mentally today for the changes you’ll face in the future.
You don’t need an hour-long daily gym routine to ensure a fundamental level of fitness. Build room in your day for 30 minutes of moderate, low-impact aerobic activity five times a week to start a habit that benefits every aspect of your health.
Sensible eating built around fruits, vegetables, and whole grains augmented with lean proteins, low-fat dairy, and healthy fats provides you with good overall nutrition. Go light on sugar, salt, processed foods, and alcohol to tighten up further. The DASH diet and Mediterranean eating plans feature delicious food that’s healthy and varied.
Let your body maintain itself by prioritizing a healthy sleep cycle. It’s easy in your 30s to short yourself on sleep and still function. However, it will never get easier. In addition to physical and mental recovery, sleep also helps maintain your hormone balance.
If you’ve tackled activity, diet, and sleep, you’ve already made strides to manage stress. It’s a different battle for everyone, so find the techniques that work for you now to serve you well through the menopause transition.
In a busy life, it’s easy to sidestep well-woman visits or to skip follow-up on minor concerns. Creating a habit of regular check-ins with your primary care physician and Dr. Moreira helps you address health issues when they’re easiest to treat.
You’re in it for life, so contact ThriveOB and Women's Wellness when you need help setting the course toward an easy transition to menopause. Call 847-868-2908 to book your appointment today.
