The transition into menopause is one of the most profound changes in a woman's life. It's natural to feel overwhelmed as you navigate shifts in mood, physical wellbeing, productivity, and even relationships.
But you don’t have to go through it alone. By leveraging the Six Pillars of Lifestyle Medicine, you can confidently step into this new chapter, equipped with the tools to make meaningful lifestyle adjustments that support your health and wellbeing.
Pillar 1: Nutrition
Focus on a nutrient-dense, high-quality, plant-rich diet! You may incorporate soy foods, fruits, vegetables, whole grains, lean protein, beans, along with tea, coffee, and water. Avoid the sugar cycle – stay away from ultra-processed, sugar-sweetened beverages. Ensure adequate protein intake based on your body composition. Nutrition impacts vitality, mental health, cognitive health, sleep, body composition, hot flashes, and energy. If you need help creating a diet plan specific for your needs, you can always reach out to Summus, and they will connect you with a nutrition expert.
Pillar 2: Exercise
It’s best to engage in moderate-intensity physical activity 150+ minutes per week, along with resistance training twice per week. As much as you can, decrease sedentary behavior. Keeping yourself active during this time is crucial to maintaining your independence, and strength, and decreasing the risk of falls. It’s also important for brain health, vitality, and minimizing fatigue.
Pillar 3: Sleep
Restorative sleep is so important. It’s recommended to get 7-9 hours of sleep per night. Too little (or too much) sleep is detrimental to your health. Adequate sleep decreases the risk of dementia, improves your mental health, and enables you to maintain a healthy body weight more easily.
Pillar 4: Stress Management
During the menopause transition, you are at increased vulnerability to emotional dysregulation. It’s important to practice stress management techniques, embrace a growth mindset, and set boundaries to protect your mental health.
Pillar 5: Risky Behavior Reduction
The Dietary Guidelines state that for health purposes, drinking less alcohol is better than drinking more. Alcohol disrupts sleep, can trigger hot flashes, and is associated with an increased risk of some cancers.
Pillar 6: Social Connection
Social connection is important for most people’s purpose and happiness. Get outside, call a friend or family member, lean on members of your healthcare team, and know you can always reach out to Summus if you are struggling and need to discuss any mental health concerns.
If you have questions about menopause or any other health concern, Summus is here to help. Reach out through your Summus dashboard to get started.