Perimenopause is one of the most misunderstood phases in a woman’s life, yet it’s something nearly every woman will experience. According to the North American Menopause Society, around 85% of women report experiencing at least one symptom of perimenopause. You might be familiar with the hot flashes, mood swings, and unpredictable cycles, but did you know perimenopause can last anywhere from a few months to over a decade?
Navigating perimenopause can feel like riding a roller coaster. If you’re considering hormone replacement therapy (HRT), here are some tips to help you make informed choices tailored to your needs:
Creatine supplementation offers several specific benefits for women in perimenopause, primarily due to its role in energy metabolism, brain/mental health and muscle function. During perimenopause, women experience hormonal changes that can affect muscle mass, bone density and mood. Creatine can help mitigate some of these effects by enhancing muscle strength, improving bone health and supporting cognitive function.
As women transition into perimenopause, a phase that typically begins in their 30s or 40s leading up to menopause, their bodies undergo significant hormonal changes. These fluctuations can affect various aspects of health, including metabolism, muscle mass, and bone density. One critical nutrient that often requires special attention during this time is protein. Experts recommend peri/menopausal women consume about 1g/lb of ideal body weight of protein per day, or about 30-40g of protein per meal.
Recent studies have highlighted the relationship between menopause and cardiovascular health, reinforcing the idea that women are at increased risk for heart disease post-menopause. A landmark study published in The Journal of the American College of Cardiology found that women entering menopause experience significant changes in blood pressure and cholesterol levels (Peters et al., 2020). This highlights the importance of preventive measures during the transition, emphasizing regular check-ups for cardiovascular health, dietary changes, and physical activity. Read More
Picture this. A woman, maybe like you, in her 40s enters my baltic office (you’re welcome) says I can’t sleep, feel anxious, am gaining weight I don’t want, and umm, outside of this room, am quite the sweaty Betty. And my skin! Don’t even get me started.
Ok. Ok.
That allll has a name. Sure, you’re 41ish but Betty, you’re in perimenopause. Read More
Not all hormones are created equal.
A study on the connection between breast cancer and hormone replacement therapy (HRT) is making waves – again. It was just published two days ago and I’ve already been asked about it a lot.
The British Journal of Cancer showed a three times higher rate of breast cancer in women who took combined estrogen and progestogens (make a note of the word progestogen as I’ll bring it up in a bit). We have known for decades that combination HRT causes breast cancer. What’s new is how high the risk actually is. It’s 3 times higher! For a study with thousands of women that’s a big meaningful number.
The problem is that they lumped all kinds of progesterone together. The well-established bad synthetic kind (called proGESTIN) sourced from pregnant horses urine was NOT distinguished from the newer and safer yam sourced proGESTERONE (called Prometrium or just progesterone). ProGESTOGEN, which is the umbrella term for both synthetic progestin and natural progesterone, is what they looked at. Confusing, I know. But studies conflate them all the time. We really shouldn’t because they have very different effects. Progestins can cause breast cancer and natural progesterone has been shown to protect against it. Progesterone is even safer if it’s delivered in a topical cream that avoids processing by the liver. It’s important to talk to someone who knows these differences especially if you’re suffering from terrible symptoms of menopause and are concerned by scary news headlines.
