MENOPAUSE 2.0
THE NEW MENOPAUSE
The new approach to perimenopause and menopause combines modern prevention strategies with the benefits of nutrition, exercise, targeted lifestyle changes, supplements, and hormone replacement therapy. In addition to disease prevention, the focus is also on holistic well-being, helping women navigate this life phase in a positive and healthy way.
Nutrition
The pillars are based on a protein-rich, anti-inflammatory diet that supports metabolism, stabilizes hormonal balance, and enhances overall well-being.
Sport
In the past, the focus of training was primarily on endurance activities, but today, strength training is increasingly emphasized to effectively support physical health and metabolism. In fact, having a good muscle foundation is one of the best defenses against aging. "Muscle is medicine."
We recommend a specially tailored exercise program that strengthens the bones, preserves or builds muscle mass, and promotes cardiovascular health.
Lifestyle
A balanced lifestyle during menopause can include stress reduction and targeted relaxation techniques such as yoga or meditation to promote emotional well-being. Additionally, sufficient sleep and an active social life can help positively influence hormonal changes and enhance overall well-being.
Hormone replacement therapy
A tailored hormone replacement therapy (HRT) can not only relieve menopausal symptoms but also reduce the risk of age-related conditions such as osteoporosis, cardiovascular diseases, and dementia.
Before starting HRT, a visit to the gynecologist for a smear test and ultrasound, as well as a mammogram and breast ultrasound, is essential.
Book tips & studies
Here is a selection of book recommendations and studies on the topic of Menopause 2.0:
Dr. Lisa Mosconi . The Menopause Brain
Dr. Mary Claire Haver . The New Menopause
Dr. Mary Claire Haver . The Galveston Diet
Dr. Avrum Bluming . Estrogen Matters
Dr. Gabrielle Lyon . Forever Strong
Dr. Lisa Mosconi . Brain Food
Dr. Sheila de Liz . Woman on Fire
