How to Navigate Menopause & Perimenopause for Maximum Health & Vitality | Dr. Mary Claire Haver
Andrew Huberman
3 jun 2024
Mindsip insights from this episode:
Implement osteoporosis prevention protocol with protein, resistance training, and collagen
To prevent osteoporosis, consider a protocol of adequate protein, resistance training, wearing a weighted vest, taking 5 grams of creatine monohydrate, and using a specific bioactive collagen.
Apply topical estriol cream to preserve facial collagen post-menopause
Using a topical estriol cream on the face can help slow down the 30% loss of collagen that occurs within the first five years of menopause.
Prioritize hormone replacement therapy over statins for heart attack prevention in women
Statins have never been shown to decrease the risk of a primary heart attack in women, whereas hormone replacement therapy can if given within the right time window.
Start hormone replacement therapy between ages 50 and 59 to reduce health risks
Starting hormone replacement therapy between the ages of 50 and 59 can decrease the risk of cardiovascular disease and death from all causes by up to 50%.
Increase protein intake to combat frailty
Data from the Women's Health Initiative showed that women with the highest protein intake, around 1.5 to 1.7 grams per kilogram of lean body mass, were the least likely to be frail.
Manage visceral fat increase during menopause transition
A woman's visceral fat can increase from approximately 8% to 23% of her total fat during the menopause transition, even with no changes in diet and exercise.
Avoid smoking and surgeries to delay menopause onset
Smoking, having a hysterectomy (which can reduce ovarian life by four years), or having a tubal ligation (reducing it by one and a half years) can all accelerate the onset of menopause.
Utilize estrogen over antidepressants for perimenopausal depression
For women developing depression during perimenopause, giving them estrogen can be a more effective treatment than a traditional SSRI antidepressant.
Utilize vaginal estrogen to prevent recurrent UTIs in menopausal women
For menopausal women with recurrent urinary tract infections, the best treatment is often vaginal estrogen, not repeated courses of antibiotics.
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