PHYSIOLOGICAL CHANGES: occur with declining estrogen
- Hot flashes/Night sweats
- Decreased concentration
- Memory loss
- Heart palpitations/Increased cardiovascular disease
- Sarcopenia
- Weight gain
- Osteopenia/Osteoporosis
- Dyslipidemia
- Dryness (skin/vaginal)
- Depression
INTERVENTIONS
- Hormone replacement therapy
- Exercise
- Nutrition
- Supplements
- Mind/Body (meditation/yoga)
SIX PILLARS OF LIFESTYLE MEDICINE
- Whole food/Plant-based nutrition
- Restorative sleep
- Managing stress
- Avoid excessive supplementation
- Positive friendships
- Healthy physical activity
SOLUTIONS: Physical activity
- Lift heavy weights with less repetitions (increases muscle mass/decreases fat mass/lowers rate of osteoporosis)
- Incorporate weight bearing exercises (squats/ overhead presses)
- Incorporate high-velocity exercises (kettlebell swings/dumbbell push press/power clean and press/HIIT training)
- Incorporate balance exercises (single-leg deadlifts/walking lunges/yoga)
- Continue aerobic exercise (running, walking, biking, swimming) (improves sleep and decreases depression)
SOLUTIONS: Nutrition
- Increase protein consumption (preserve & increase lean body mass) (1.2-2.2 gm/kg/day)
- Increase fiber consumption (feel fuller longer, so decreases calories for weight loss) (25-35 gm/day)
- Reduce processed foods (decreased dyslipidemia)
- Consume a variety of foods (decreases vitamin & mineral deficiencies)
- Creatine supplement (creatine monohydrate @ 5 mg/day) to increase muscle mass
SOCIAL SUPPORT GROUPS
- Facebook groups
- Podcasts