Menopause Action Plan (MAP)
Optimal Menopause Health Cheat Sheet
NUTRITION
Protein: Aim for 1 gram of protein per pound of lean body weight daily.
Hydration: Drink water equivalent to your body weight in ounces daily.
Sugar: Keep added sugar intake below 25 grams per day.
Fiber: Consume at least 35 grams of fiber daily for optimal digestion and hormone balance.
Fermented Foods - for gut health
Colorful fruits and vegetables - for micronutrients
SUPPLEME
Essential Supplements:
Omega-3 Fatty Acids: Support heart and brain health.
Vitamin D3+K2: For bone health and immune support.
Multivitamin/Multimineral - to fill nutritional gaps
Methylated B-Vitamins - for energy and stress resilience
Adaptogens: Manage stress and support adrenal function (Ashwagandha, Rhodiola).
EXERCISE
Daily Movement: Engage in activities that make you sweat every day. Strength Training: Aim for 3-4 sessions per week to maintain muscle mass and boost metabolism.
REST AND RECOVERY
Sleep: Prioritize 7-9 hours of quality sleep every night.
Downtime: Integrate restorative practices such as meditation, yoga, or gentle stretching.
Mindset:
Boundaries: Know when to say no.
Purpose: Cultivate a sense of purpose and fulfillment.
Non-negotiables: Set daily habits that are essential for your well-being.
TESTING TO CONSIDER
Hormone Panel: Check levels of estrogen, progesterone, testosterone, and cortisol.
Thyroid Function: TSH, T3, T4 to ensure optimal thyroid health.
Vitamin D: Ensure adequate levels for bone and immune health.
Lipid Panel: Monitor cholesterol and triglycerides for heart health.
SUPPLEMENTATION RECOMMENDATIONS
Bioidentical Hormones: If needed, consult with a healthcare provider for personalized hormone therapy.
Vaginal Serum with Estrogen or DHEA - to prevent urinary tract infections, restore hydration, elasticity and moisture and make intimacy more enjoyable
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