In Episode #189, I sat down with Gemma Newman, MD, to talk about all things menopause. This episode covers what menopause is, its stages, why it occurs, its common symptoms and associated symptoms (such as bone mineral density loss and cardiovascular disease), and lifestyle changes that can help with menopause symptoms. For example, we discussed how to reduce symptoms with diet; the importance of healthy fats, fibre, and protein; iron and iodine needs during menopause; supplement recommendations; skin and hair health; and much more.
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Enjoy, friends.
Simon
Additional resources:
- Ten-year study of hormone replacement therapy and cardiovascular disease, cancer, and mortality
- David Katz paper on the number of women who may have died prematurely by avoiding hormone replacement therapy
- Progesterone hormone replacement therapy and breast cancer risk meta-analysis
- Neal Barnard study using a plant-based diet for managing vasomotor symptoms
- Soy and hot flushes meta-analysis
- UK women’s cohort study – vegetarian women reached menopause 0.8 of a year earlier than non-vegetarian women
Plant-based diets’ association with reduced symptoms and greater SHBG (sex hormone binding globulin) levels, which help regulate hormonal fluctuations - Plant-based diets and vasomotor symptoms
- Study from Australia in which researchers found that women who ate diets higher in fruit and veg were 20% less likely to have hot flushes and night sweats
- Randomised, double-blind, placebo-controlled trial showed lactobacilli supplement reduced bone loss in postmenopausal women
- Vitamin K2 supplementation for postmenopausal women with low bone mineral density • Natural supplements to consider:
- Red clover
- Black cohosh
- Sage
- Ginkgo biloba
- Agnus castus
- Evening primrose oil
- St John’s wort
