Understanding the Signs of Menopause

As we age, our bodies undergo a TON of changes. And for us women, the dreaded menopause marks a massive transition that can affect our overall health and well-being.  On episode 5 of the Nutritious Life Podcast, guest Dr. Kavita Desai, a clinical pharmacist and women’s health advocate, chats with Keri Glassman to demystify menopause and its influence on brain health. Dr. Desai explains how symptoms often viewed as standard signs of menopause may be indicative of enhanced risk for conditions like Alzheimer’s disease.  By recognizing these signs early on, women can get the jump on symptom management and improve long-term health outcomes. In case you missed the podcast, here’s a summary of some important considerations and signs of menopause to pay attention to. Perimenopause: More Than Just Symptoms Often, perimenopausal symptoms like mood swings, bad sleep, and hot flashes are considered par for the course for women (how delightful!). But these symptoms should be taken seriously as they can be an indication of diseases like Alzheimer’s. Dr. Desai stresses the importance of not dismissing these as mere “signs of menopause” but as warning signals necessitating proactive health measures. Hormones and Health Risks Of course, we’re familiar with the hormonal changes brought on by menopause. But besides your mood, these also have a big impact on your body. The loss of estrogen and progesterone isn’t just about uncomfortable symptoms—it directly relates to an increased risk of cognitive decline. So, no, it’s not your fault that you left the grocery list at home! This connection is often overlooked in medicine, where the protocol still leans towards treating the symptoms rather than holistic condition management. The Vital Role of HRT While Hormone Replacement Therapy (HRT) was once discouraged as a treatment for menopause, the medical field is now shifting to acknowledge HRT’s potential benefits. Dr. Desai emphasizes that HRT isn’t just for alleviating symptoms. It has many preventive benefits, like fighting against osteoporosis—a huge issue for post-menopausal women—and maintaining brain health. Starting HRT early can significantly influence longevity and quality of life. However, for many women the main challenge with HRT is finding a healthcare provider knowledgeable enough about it to prescribe it. Dr. Desai recommends finding a women’s health specialist who’s experienced in hormone replacement therapy. (This goes beyond your typical gyno appointment!) She also recommends showing up to your appointment with the right questions and knowledge so you’re well prepared. Preventing Alzheimer’s Alzheimer’s disease has become an increasingly hot-button issue, particularly for women in their postmenopausal years. Dr. Desai suggests that early symptoms of Alzheimer’s can mirror those of perimenopause, complicating detection and treatment. She recommends starting preventive measures early, addressing lifestyle factors, and possibly supplementing with specific nutrients to minimize risk. Don’t let the science scare you! Remember that knowledge is power: By understanding the signs of menopause and its broader health implications, you can take informed steps to maintain your brain health and wellness as you age.  (Image: Unsplash) Check out episode 5 of the Living a Nutritious Life podcast to learn even more about the signs of menopause and its role in your overall health.

Creatine Might Just Be Your New BFF Supplement for Perimenopause

Perimenopause can be a challenging time for many women. To say the least. This phase can be quite the rollercoaster, with hormones dancing around like nobody’s business. We’re talking estrogen and progesterone doing the tango. These hormone fluctuations can lead to a variety of symptoms, including fatigue, mood swings, and loss of muscle mass. But fear not, because there might just be a secret weapon that can help alleviate some of these symptoms: creatine. Yes, you read that right—this popular supplement is not just for fitness-fanatics and bodybuilders.  Creatine might just be your new bff during this transitional phase of life. What is Perimenopause and How Can You Support Your Health During This Time? Before we dive into how creatine can benefit perimenopausal women, let’s first understand what perimenopause is and why it can be a challenging time for many women. Perimenopause is the transitional phase women go through before they enter menopause. It typically starts in a woman’s 40s, but can start as early as her 30s. During this time, a woman’s estrogen and progesterone levels fluctuate, leading to a variety of symptoms. These symptoms can include hot flashes, night sweats, mood swings, irregular periods, fatigue, brain fog, loss of muscle mass, and decreased bone density. Fatigue is one of the most common symptoms experienced by perimenopausal women. Hormone fluctuations can disrupt sleep patterns and make it difficult to get a restful night’s sleep. This, in turn, can leave women feeling exhausted and lacking energy during the day. It’s  no wonder so many women walk around feeling “just not like myself.” Fatigue can also contribute to brain fog that many women experience. Hormonal shifts can cause a range of cognitive symptoms from memory loss to losing your train of thought. Ever walk into a room and forget why? Or, run into someone you’ve met a bunch of times and just can’t remember their name? Brain fog is common during perimenopause and likely due not only to hormonal shifts but also to lack of sleep and stress. Loss of muscle mass, known as sarcopenia, is another major concern during perimenopause. As estrogen levels decline, women may experience a decrease in muscle mass and strength, as well as an increase in body fat. This can have a negative impact on overall health and make it harder to maintain a healthy weight.  It’s no secret that perimenopause can be a challenging time and it’s hard not to feel out of control. Which is why it’s so important to do everything you can to stack the deck in your favor to combat the effects of these hormonal shifts to improve how you feel during this transitional time and help optimize your health in the future.  RELATED: Here’s How To Balance Your Hormones: A Protocol By Dr. Sarah Gottfried Say Hello to Creatine – the New Gal in Town Creatine is a natural compound found in the body that is involved in the production of energy. It’s a bit like your body’s very own battery pack, naturally found in your muscles and a key player in energy production. It is primarily stored in the muscles and used during high-intensity exercise. While creatine is well-known in the world of fitness and bodybuilding for its ability to enhance athletic performance and build muscle, its benefits extend far beyond that. Creatine supplementation has been found to increase energy levels, improve cognitive function, and enhance muscle strength and power:  Increased energy: Creatine plays an important role in the production of adenosine triphosphate (ATP), our body’s primary energy source or AKA your body’s energy MVP. By supplementing with creatine, we can increase the body’s creatine phosphate stores which helps regenerate ATP at a faster rate. This boost in cellular energy is a major benefit for perimenopausal women who may experience fatigue or decreased exercise endurance. Cognitive function: Creatine also has your brain’s back. Creatine has been shown to have neuroprotective properties, meaning it can help protect the brain cells from damage and improve overall brain function. This can be beneficial for perimenopausal women who may be experiencing cognitive changes, such as brain fog or difficulty concentrating. Prevent muscle loss: Creatine supplementation may help mitigate muscle loss in perimenopausal women by enhancing muscle strength and lean body mass. As estrogen levels decrease during perimenopause, potentially leading to muscle loss, creatine’s role in promoting muscle growth and energy production can be particularly beneficial. By incorporating creatine into their routine, perimenopausal women can help maintain muscle strength and achieve a healthier body composition. It’s worth mentioning that creatine alone won’t help much here, it is critical to incorporate a weightlifting routine.  Perimenopause is a challenging time for many women due to hormonal fluctuations and the associated symptoms. Creatine supplementation may provide a much-needed boost during this transitional phase by helping increase energy levels, improving cognitive function, and helping to maintain muscle mass. So, if you’re a perimenopausal woman looking for a way to alleviate some of these symptoms—and just feel better—creatine might just be your new go-to. Finding the Right Creatine Supplement for You Once you find the right creatine supplement, it can become your loyal companion during perimenopause. Here are some few things to consider when choosing the right creatine supplement for you: Type of Creatine: There are various forms of creatine available, including creatine monohydrate, creatine ethyl ester, and micronized creatine. Creatine monohydrate is the most researched and widely used form, known for its effectiveness and affordability.  Purity and Quality: Look for creatine supplements that undergo rigorous testing to ensure purity and quality. The supplement should be free from contaminants and manufactured according to good manufacturing practices (GMP). Third-party testing certifications, such as NSF International or Informed-Choice, can provide reassurance of the product’s quality. Dosage and Serving Size: Consider the recommended dosage and serving size of the creatine supplement. Some supplements may require higher doses or multiple servings throughout the day, while others may have a more convenient dosage. 3 to 5 grams per day is recommended.  Formulation and Delivery