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by Dr. Nitu Bajekal ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
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<div style="line-height: 138%;"><em><span style="color: rgb(0, 0, 0);"><span style="font-size: 16px; font-family: Calibri, sans-serif;">By<a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_0"> Dr. Nitu Bajekal</a>, MD, Senior Consultant Obstetrician and Gynaecologist in London with nearly 40 years of clinical experience in women’s health.</span></span></em></div>
<div style="line-height: 138%;"><em><span style="color: rgb(0, 0, 0);"><span style="font-size: 16px; font-family: Calibri, sans-serif;"> </span></span></em><span style="color: rgb(0, 0, 0);"><span style="font-size: 16px; font-family: Calibri, sans-serif;">
<div>She specialises in Lifestyle Medicine, menopause, PCOS, endometriosis, period problems and complex vulval conditions. Dr. Bajekal is a Fellow of the Royal College of Obstetricians and Gynaecologists and among the first board-certified Lifestyle Medicine Physicians in the UK. </div>
<div><span style="color: rgb(0, 0, 0);"><span style="font-size: 16px; font-family: Calibri, sans-serif;"> </span></span></div>
<div>In her second book, <a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_1">Finding Me in Menopause</a>, Dr. Bajekal explores how lifestyle changes and nutrition can dramatically transform menopausal health. In this newsletter, she shares a snapshot of her science‑backed yet practical approach to navigating perimenopause and menopause. </div>
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<div style="font-family:Arial;font-size:14px;font-style:normal;font-weight:400;letter-spacing:0px;line-height:1.5;text-align:left;color:#003a1b;"><div style="line-height: 138%;"><em><span style="font-size: 16px; color: rgb(0, 0, 0);">After almost 40 years caring for women through every stage of their reproductive lives, I've seen that one of the most challenging transitions is perimenopause and menopause. In my practice, I meet women every day who feel confused, dismissed, and simply lost during this significant life change. Many feel relieved just to have someone listen and validate their experiences - symptoms they've been questioning for months or even years.</span></em></div>
<div style="line-height: 138%;"><em><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>Despite affecting half the world's population, perimenopause and menopause remain shrouded in stigma, particularly in workplaces. A British Medical Association survey of 2,000 women doctors confirmed what I see daily: even healthcare professionals struggle to get adequate support during this transition. The lack of investment in public education, combined with poor communication from health professionals, schools, and workplaces, has created an environment where misinformation thrives and social media algorithms push dubious supplements and unproven treatments.</span></em></div>
<div style="line-height: 138%;"><em><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>Every aspect of health at every age benefits from nutrition and lifestyle changes, but very few women are provided with the right tools and access to help build positive habits. This is especially critical for menopause - a phase where we hopefully spend several decades, given that periods tend to stop between ages 45-55 and life expectancy for women in the UK is currently around 83 years.</span></em></div>
<div style="line-height: 138%;"><em><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>My advice to anyone reading this: don't wait until you're 50 to make changes. It's never too early (or too late) to start building the foundation for healthy ageing.</span></em></div>
<div style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br><span style="font-size: 17px;"><strong>Understanding Perimenopause: The Transition Nobody Talks About</strong></span><br></span></div></div>
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<div style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);">Perimenopause is the lead-up to menopause and can last anywhere from two to eight years, starting as early as the late thirties for some women. The average age of perimenopause is 47, but if you're destined to stop your periods around 46, symptoms could begin much earlier.</span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>During this time, hormonal fluctuations - especially oestrogen levels - create a wide range of symptoms that many women don't immediately connect to their reproductive health. As we lose most of the eggs we were born with and their numbers drop to a critical level, oestrogen production by the ovaries slows dramatically. This triggers a response in our brain, increasing FSH (Follicular Stimulating Hormone) levels. These hormonal changes are what cause perimenopausal and menopausal symptoms.</span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br><span style="font-size: 17px;"><strong>What to Look Out For</strong></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>Symptoms of perimenopause may start long before periods stop completely, impacting mental and physical health. In my practice, I see women experiencing:</span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Menstrual changes: </strong>Crowding or skipping of cycles, erratic periods, unusually heavy bleeding, or periods that seem to disappear for months then return unexpectedly.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Physical symptoms: </strong>Hot flushes, night sweats, progressive unwanted weight gain that's harder to shift, low libido, joint aches, and changes in skin and hair.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Mental and emotional changes: </strong>Mood swings, loss of confidence, panic attacks, heightened stress and anxiety at work and home, brain fog, and sleep disturbances.</span></li>
</ul>
<div style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><em><strong>Important note:</strong></em> There are no hormone tests that can reliably diagnose perimenopause, as levels fluctuate widely day to day. Avoid expensive blood, urine, and saliva tests - they're of little help and unproven. Instead, a detailed medical history is usually all that's needed, with additional tests indicated on an individual basis.</span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br><span style="font-size: 17px;"><strong>The Six Pillars of Lifestyle Medicine for Menopause</strong></span><br></span></div>
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<div>Lifestyle Medicine runs alongside conventional medicine and involves evidence-based lifestyle approaches for prevention and treatment of chronic disease. Self-care and self-management are key, putting you in the driving seat. Making behavioural and lifestyle changes can go a very long way in both the short and long term, often helping to improve quality of life and overall wellbeing. </div>
<div><br>Starting with one aspect of lifestyle tends to have a positive domino effect on other areas of your life. When you sleep better, you tend to stress less and make better food choices, for example.</div>
<div><br><span style="font-size: 17px;"><strong>Plant-Rich Nutrition: The Foundation of Menopausal Health</strong></span></div>
<div><span style="font-size: 16px; color: rgb(0, 0, 0);"><span style="font-size: 17px;"><strong> </strong></span></span></div>
<div><em>This information leans toward a plant-predominant approach. It’s always good to check in with a qualified healthcare professional before making any changes to your diet.</em></div>
<div><span style="font-size: 16px; color: rgb(0, 0, 0);"> </span></div>
<div>The biggest changes I see in my patients occur when they avoid alcohol and smoking and switch to a colourful, plant-predominant diet. This doesn't necessarily mean becoming vegetarian or vegan—it means filling your plate with nutrient-dense colourful plant foods that actively support your health during this transition.</div>
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<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 17px;"><strong>Why Plant Foods Matter During Menopause</strong></span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><br>As oestrogen levels decline, your risk increases for several chronic health conditions that are now leading causes of death and disability in women: dementia (now the leading cause of death for women in the UK), heart disease, certain cancers (breast, bowel, ovarian, and womb), and osteoporosis.</span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><br>A diet packed with whole plant foods provides:</span></span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Antioxidant-rich nutrients: </strong>Fruit and vegetables help reduce chronic inflammation, are rich in vitamin C and may help manage menopausal symptoms.</span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Fibre: </strong>Beans, whole grains, and vegetables support gut health and help with weight management. Plant foods are naturally lower in calorie density yet high in fibre helping to keep us full for longer. This can make healthy weight maintenance easier.</span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Phytoestrogens:</strong> Particularly found in soya, these plant compounds can help reduce hot flushes and provide protection against breast, ovarian, and womb cancers, as well as heart disease.</span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Essential minerals:</strong> Nuts, seeds, and leafy greens provide nutrients crucial for bone health as oestrogen's protective effects decline.<br></span></span></li>
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<div><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 17px;"><strong>Building Your Plant-Rich Plate<br></strong></span></span></span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Vegetables and fruit: </strong>Aim to eat the rainbow. Each colour provides different beneficial compounds. Include plenty of leafy greens, berries, citrus fruits, and orange vegetables. Frozen fruit and veg counts too!</span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Legumes:</strong> Beans, lentils, chickpeas, and soya foods (such as edamame, tofu and tempeh) provide protein, fibre, and beneficial plant compounds. Soya deserves special mention—it's a bean with healthy plant oestrogens that's safe for all ages and genders (unless you’re in the small minority that’s allergic) and particularly beneficial for reducing hot flushes.</span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Whole grains:</strong> Choose intact whole grains such as oats, quinoa, brown rice, and barley rather than refined options.</span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Starchy vegetables: </strong>Sweet potatoes, potatoes with skin, and squashes are excellent, health-promoting foods.</span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Nuts and seeds: </strong>Provide healthy fats essential for hormone production and heart health. Walnuts, chia and ground flax deserve a special mention.</span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><strong>Herbs and spices: </strong>Don't forget these antioxidant powerhouses–they're packed with beneficial compounds and can make healthy food delicious.</span></span></li>
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<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><span style="font-size: 17px;"><strong>The Gradual Approach</strong></span></span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>I suggest slowly building up your intake of plant foods over 3-6 months to allow your gut to adapt to the increase in fibre. Start by adding one extra serving of vegetables or fruit daily, then gradually increase from there.</span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>Aiming for a wide diversity of plant foods supports a healthy gut microbiome and better overall health. This same healthful pattern of eating that may help reduce our risk of cancer or heart disease can also help manage menopausal symptoms and support healthy weight management.</span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br><span style="font-size: 17px;"><strong>Specific Strategies for Common Menopausal Concerns</strong></span></span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br><span style="text-decoration: underline;"><strong>Hot Flushes and Night Sweats</strong></span></span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>Hot flushes affect up to 75% of women during menopause and can significantly impact quality of life. </span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>A significant decline in oestrogen levels is thought to be one of the main mechanisms responsible for hot flushes although there are others in play. <br>Hormone replacement therapy is safe for the vast majority of women and is one of the best ways of managing hot flushes but not everyone can take it or wants to take it. In fact, several dietary approaches can help:</span></span></span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Soya foods: </strong>Regular consumption of soya (aim for 2-3 servings daily) has been shown to reduce hot flush frequency and intensity. This includes tofu, tempeh, edamame, and fortified soya milk/ yoghurts. </span></span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Avoid triggers: </strong>Common dietary triggers include alcohol, caffeine, spicy foods, and large meals. Keep a food diary to identify your personal triggers.</span></span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Stay hydrated: </strong>Proper hydration helps your body regulate temperature more effectively.</span></span></span></li>
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<div style="line-height: 138%;"><span style="text-decoration: underline;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal; text-decoration: underline;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0); text-decoration: underline;"><strong>Weight Management</strong></span></span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>Hormonal changes during menopause can make weight management more challenging, but it's not inevitable. Excess weight is associated with increased risk of heart disease, dementia, and certain cancers, as well as more severe menopausal symptoms, especially hot flushes.</span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br><strong>Focus on whole foods:</strong> Plant-rich diets are naturally lower in calories and higher in nutrients, making healthy weight maintenance easier.</span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br><strong>Include protein:</strong> Ensure adequate protein intake to maintain muscle mass, which naturally declines with age. Plant sources like beans, lentils, tofu, and nuts are excellent options.</span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br><strong>Practice mindful eating: </strong>Without restricting yourself, pay attention to hunger and fullness cues.</span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br><span style="text-decoration: underline;"><strong>Bone Health</strong></span></span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><br>Oestrogen decline accelerates bone loss, making this a crucial focus during menopause. While calcium gets most attention, bone health requires multiple nutrients working together:</span></span></span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Calcium-rich plants:</strong> Dark leafy greens, sesame seeds, tahini, almonds, and calcium-fortified tofu/ plant milk and yoghurts.</span></span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Vitamin D: </strong>Essential for calcium absorption. The UK government recommends 10mcg daily supplementation from September to early April.</span></span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Magnesium: </strong>Found in nuts, seeds, whole grains, and dark leafy greens.<br>Regular weight-bearing exercise: Essential for maintaining bone density alongside good nutrition.</span></span></span></li>
</ul>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><span style="text-decoration: underline;"><span style="font-size: 17px;"><strong>Heart Health</strong></span></span><br></span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><span style="font-size: 17px;"><strong> </strong></span></span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);">Heart disease risk increases after menopause as oestrogen's protective effects decline. A plant-rich diet provides powerful protection:</span></span></span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><strong>Fibre:</strong> Helps lower cholesterol levels and supports heart health.<br>Antioxidants: Combat inflammation and oxidative stress that contribute to heart disease.</span></span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><strong>Healthy fats: </strong>From nuts, seeds, and avocados rather than ultra-processed foods which are high in saturated fat and even trans fats. </span></span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><strong>Limit ultra-processed foods:</strong> Reduce ultra-processed foods with excess salt, oil and added sugars.</span></span></span></li>
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<div><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><span style="text-decoration: underline;"><strong>Evidence-Based Supplements</strong></span></span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><br>While a food-first approach should always be the foundation, certain supplements have science-backed benefits for menopausal symptoms:</span></span></span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><strong>Vitamin D: </strong>The UK government recommends 10mcg daily from September to early April, though many women benefit from year-round supplementation for bone health.<br></span></span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><strong>Vitamin B12</strong>: Essential for energy and nervous system function. Consider supplementation, especially if following a plant-rich diet or experiencing fatigue.</span></span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><strong>Omega-3 fatty acids: </strong>An algae-based omega-3 supplement providing 500mg combined EPA/DHA may help with mood and inflammation.</span></span></span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><strong>Magnesium: </strong>May help with sleep and muscle tension (200-400mg).</span></span></span></li>
</ul>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="color: rgb(0, 0, 0);"><strong><em>Important warning:</em> </strong>Avoid expensive, unproven "perimenopause or menopause supplements" that promise miraculous results. Many lack robust evidence and some can even be harmful. Always discuss supplements with your doctor, especially if you're taking medications that may interact.</span></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal;"><span style="font-size: 16px; color: rgb(0, 0, 0);"><span style="font-size: 17px;"><strong><br>A 360 Lifestyle Approach<br></strong></span></span></span></span></div>
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<div style="line-height: 138%;"><span style="font-size: 17px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Physical Activity</strong></span></div>
<div style="line-height: 138%;"><span style="font-size: 17px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong> </strong></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;">Regular movement becomes even more crucial during menopause:</span></div>
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<li style="color: rgb(0, 0, 0);"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Cardiovascular exercise: </strong>Walking, swimming, cycling, or dancing for heart health and mood.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Strength training:</strong> Essential for maintaining muscle mass and bone density. Aim for 2-3 sessions weekly.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Flexibility work: </strong>Yoga, tai chi, or stretching to maintain joint mobility and reduce stress.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Daily movement: </strong>Take the stairs, park further away, or have walking catch ups with friends/ family when possible. </span></li>
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<div><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-size: 17px;"><strong>Sleep Optimisation</strong></span></span></div>
<div><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><br>Sleep disturbances are among the most common menopausal complaints:<br></span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Sleep hygiene: </strong>Regular bedtime routine, cool bedroom, and limiting screens before bed.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Avoid triggers: </strong>Limit caffeine and alcohol, especially in the evening.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Manage night sweats:</strong> Lightweight, breathable sleepwear and layers you can easily remove.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Relaxation techniques: </strong>Deep breathing, meditation, or gentle stretching before bed.<br></span></li>
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<div><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-size: 17px;"><strong>Stress Management</strong></span></span></div>
<div><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-size: 17px;"><strong> </strong></span></span></div>
<div><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;">Chronic stress can worsen menopausal symptoms and accelerate health risks:</span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Mindfulness practices:</strong> Meditation, yoga, or simple breathing exercises.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Time in nature: </strong>Regular outdoor time, even if just a short morning walk in a local park.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Social connections:</strong> Maintain relationships and reach out for support.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Professional help:</strong> Consider counselling if mood changes feel overwhelming.</span></li>
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<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-size: 17px;"><strong> </strong></span></span></div>
<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-size: 17px;"><strong>Avoiding Risky Substances</strong></span></span></div>
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<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Alcohol: </strong>Can worsen hot flushes, disrupt sleep, and increase health risks. If you drink, keep within recommended limits.</span></li>
<li style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><strong>Smoking: </strong>Accelerates bone loss, increases heart disease risk, and can worsen menopausal symptoms. It's never too late to quit.</span></li>
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<div style="line-height: 138%;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><br><span style="font-size: 17px;"><strong>When to Seek Medical Support</strong></span></span></div>
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<div style="line-height: 138%;"><span style="font-size: 16px; color: rgb(0, 0, 0);">Don't suffer in silence. Seek medical evaluation if you experience:</span></div>
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<ul>
<li style="color: rgb(0, 0, 0);"><span style="font-size: 16px; color: rgb(0, 0, 0);">Severe hot flushes that significantly impact your quality of life</span></li>
<li style="color: rgb(0, 0, 0);"><span style="font-size: 16px; color: rgb(0, 0, 0);">Depression or anxiety that feels unmanageable</span></li>
<li style="color: rgb(0, 0, 0);"><span style="font-size: 16px; color: rgb(0, 0, 0);">Sleep disruption affecting daily functioning</span></li>
<li style="color: rgb(0, 0, 0);"><span style="font-size: 16px; color: rgb(0, 0, 0);">Unusual bleeding patterns (very heavy periods, bleeding between periods, or bleeding after menopause)</span></li>
<li style="color: rgb(0, 0, 0);"><span style="font-size: 16px; color: rgb(0, 0, 0);">Symptoms significantly impacting work, relationships, or general wellbeing</span></li>
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<div><span style="font-size: 17px;"><strong>Myth-busting on HRT</strong></span></div>
<div><br>Remember, effective treatments are available, including hormone replacement therapy (HRT), which can be life-changing when used appropriately. Despite media scares, the risks of HRT are very small for most women, and the benefits often far outweigh these risks when treatment is needed.</div>
<div><br><span style="font-size: 17px;"><strong>The Long View: Investing in Your Future Health</strong></span></div>
<div><br>Menopause isn't a disease - it's a natural life transition. However, the decades following menopause represent a significant portion of your life, and the choices you make now may impact how you experience these years.</div>
<div><br>The same lifestyle approaches that help manage menopausal symptoms also reduce your risk of the major health challenges facing women as they age: heart disease, dementia, osteoporosis, and certain types of cancer.</div>
<div><br><span style="font-size: 17px;"><strong>Starting Your Journey</strong></span></div>
</span>
<ul>
<li style="font-size: 16px; color: rgb(0, 0, 0);"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Week 1-2:</strong> Focus on one area, perhaps adding an extra serving of vegetables or taking a daily 20-minute walk.</span></li>
<li style="font-size: 16px; color: rgb(0, 0, 0);"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Month 1-3: </strong>Gradually expand your changes. Add more plant foods, establish a regular sleep routine, or begin strength training.</span></li>
<li style="font-size: 16px; color: rgb(0, 0, 0);"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Month 3-6:</strong> Continue building healthy habits. Notice how different foods and activities affect your symptoms and energy levels.</span></li>
<li style="font-size: 16px; color: rgb(0, 0, 0);"><span style="font-size: 16px; color: rgb(0, 0, 0);"><strong>Ongoing:</strong> Remember that this is a lifelong journey. What works may change over time, and that's perfectly normal.</span></li>
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<span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;">
<div><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"> </span></div>
<div><em><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400;"><span style="font-size: 17px;"><strong>A Personal Note</strong></span></span></span></em></div>
<div><em><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400;"><br>As someone who has personally navigated early menopause at the age of 38 (a condition called Premature Ovarian Insufficiency) while maintaining a busy medical practice and looking after two children, I also understand the huge impact of menopausal changes. The approach I outline here is what I've seen work consistently in my practice and what has supported my own health during this transition.</span></span></em></div>
<div><em><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400;"><br>The key is consistency, not perfection. Small, sustainable changes made consistently over time will serve you far better than dramatic changes you can't maintain.</span></span></em></div>
<div><em><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400;"><br>By adopting healthful lifestyle changes - with or without HRT - you're not just managing menopausal symptoms but rather investing in decades of healthier, more vibrant living.</span></span></em></div>
<div><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; color: rgb(0, 0, 0); font-weight: 400; font-style: normal;"><br><em>Your future self will thank you for the steps you take today.</em><br></span></span></div>
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<p data-pm-slice="1 1 []" style="margin-bottom:0; margin-left:0; margin-right:0; margin-top:0; padding-bottom:0"><span style="font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal; font-size: 16px; color: rgb(105, 105, 105);">This pop-up series is here for one month only—and once it's gone, it’s gone (much like your patience during luteal phase). And because we believe knowledge is for sharing, please consider forwarding this to a friend so they can<a style="color:rgb(105, 105, 105); font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_2"> sign up</a> for some hormonal clarity too.</span></p>
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<p data-pm-slice="1 1 []" style="margin-bottom:0; margin-left:0; margin-right:0; margin-top:0; padding-bottom:1em"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal; color: rgb(0, 0, 0);"><strong>A new way to test your hormones is coming very soon</strong><br><br>Daye's <strong>new at-home Hormone Test </strong>is pain-free, private and backed by real science that looks at the full picture, not just your blood. Your body, your hormones, your terms. <br></span></p>
<p data-pm-slice="1 1 []" style="margin-bottom:0; margin-left:0; margin-right:0; margin-top:0; padding-bottom:0"><span style="font-size: 16px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-weight: 400; font-style: normal; color: rgb(0, 0, 0);"><u><a class="ProsemirrorEditor-link" style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_3">Join the waitlist</a></u> to be the first to know when it becomes available.</span></p>
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<h2 dir="ltr" style="color:#003a1b; font-family:"Helvetica Neue", Arial; font-size:20px; font-style:normal; font-weight:normal; letter-spacing:0; line-height:138%; margin:0; margin-bottom:16px; text-align:left"><span style="font-weight: bold; font-size: 14px; font-family: Lato, sans-serif; color: rgb(0, 0, 0);">References</span></h2>
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<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Davis, S. R., Lambrinoudaki, I., Lumsden, M., Mishra, G. D., Pal, L., Rees, M., Santoro, N., & Simoncini, T. (2015). </span><a style="color:rgb(5, 5, 5); font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_4"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">Menopause. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">Nature Reviews Disease Primers</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">1</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, 15004.</span></a></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Franco, O. H., Chowdhury, R., Troup, J., Voortman, T., Kunutsor, S., Kavousi, M., Oliver-Williams, C., & Muka, T. (2016). </span><a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_5"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">Use of plant-based therapies and menopausal symptoms: A systematic review and meta-analysis. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">JAMA</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">315</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">(23), 2554-2563.</span></a></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Freeman, E. W., Sammel, M. D., Grisso, J. A., Battistini, M., Garcia-Espagna, B., & Hollander, L. (2001). </span><a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_6"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">Hot flashes in the late reproductive years: Risk factors for African American and Caucasian women. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">Journal of Women's Health & Gender-Based Medicine</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">10</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">(1), 67-76.</span></a></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Gold, E. B., Colvin, A., Avis, N., Bromberger, J., Greendale, G. A., Powell, L., Sternfeld, B., & Matthews, K. (2006). </span><a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_7"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">Longitudinal analysis of the association between vasomotor symptoms and race/ethnicity across the menopausal transition. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">American Journal of Public Health</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">96</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">(7), 1226-1235.</span></a></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Huang, A. J., Subak, L. L., Wing, R., West, D. S., Hernandez, A. L., Macer, J., Stevens, V. J., & Program to Reduce Incontinence by Diet and Exercise (PRIDE) Research Group. (2010). </span><a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_8"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">An intensive behavioral weight loss intervention and hot flushes in women. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">Archives of Internal Medicine</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">170</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">(13), 1161-1167.</span></a></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Kroenke, C. H., Caan, B. J., Stefanick, M. L., Anderson, G., Brzyski, R., Johnson, K. C., LeBlanc, E., Lee, J. S., La Croix, A. Z., Park, H. L., Sims, S. T., Vitolins, M., & Wallace, R. (2012). </span><a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_9"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">Effects of a dietary intervention and weight change on vasomotor symptoms in the Women's Health Initiative. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">Menopause</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">19</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">(9), 980-988.</span></a></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Nachtigall, L. E. (2018). Comparative study: Replens versus local estrogen in menopausal women. </span><span style="font-style: italic; font-family: Calibri, sans-serif;">Fertility and Sterility</span><span style="font-family: Calibri, sans-serif;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif;">61</span><span style="font-family: Calibri, sans-serif;">(1), 178-180.</span><span style="font-family: Calibri, sans-serif;"><br></span></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">North American Menopause Society. (2022). </span><a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_10"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">The 2022 hormone therapy position statement of The North American Menopause Society. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">Menopause</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">29</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">(7), 767-794.</span></a></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Reed, S. D., Guthrie, K. A., Newton, K. M., Anderson, G. L., Booth-LaForce, C., Caan, B., Carpenter, J. S., Cohen, L. S., Dunn, A. L., Ensrud, K. E., Freeman, E. W., Grisso, J. A., Haney, E. M., Herjan, J. T., Larson, J. C., LaCroix, A. Z., Levin, G., Ludman, E. J., Manson, J. E., ... Joffe, H. (2014). </span><a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_11"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">Menopausal quality of life: RCT of yoga, exercise, and omega-3 supplements. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">American Journal of Obstetrics and Gynecology</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">210</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">(3), 244.e1-244.e11.</span></a></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Setchell, K. D., & Cassidy, A. (1999). </span><a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_12"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">Dietary isoflavones: Biological effects and relevance to human health. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">Journal of Nutrition</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">129</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">(3), 758S-767S.</span></a></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;"><span style="font-size: 14px; color: rgb(5, 5, 5);"><span style="font-family: Calibri, sans-serif;">Thurston, R. C., & Joffe, H. (2011). </span><a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_13"><span style="font-family: Calibri, sans-serif; text-decoration: underline;">Vasomotor symptoms and menopause: Findings from the Study of Women's Health across the Nation. </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">Obstetrics and Gynecology Clinics of North America</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">, </span><span style="font-style: italic; font-family: Calibri, sans-serif; text-decoration: underline;">38</span><span style="font-family: Calibri, sans-serif; text-decoration: underline;">(3), 489-501.</span></a><br></span></li>
<li aria-level="1" dir="ltr" style="font-size: 14px; font-family: Calibri, sans-serif; color: rgb(5, 5, 5); line-height: 120%;">Zhu, D., Chung, H. F., Dobson, A. J., Pandeya, N., Giles, G. G., Bruinsma, F., Brunner, E. J., Kuh, D., Hardy, R., Avis, N. E., Gold, E. B., Derby, C. A., Matthews, K. A., Cade, J. E., Greenwood, D. C., Demakakos, P., Brown, D. E., Sievert, L. L., Anderson, D., ... Mishra, G. D. (2018).<a style="color:#000; font-weight:bold; text-decoration:none underline" href="https://ctrk.klclick.com/l/01K1MCD8XXE12D6G46S4JKZJ4R_14"> Age at natural menopause and risk of incident cardiovascular disease: A pooled analysis of individual patient data. The Lancet Public Health, 3 (11), e553-e563.</a></li>
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Subject lines:
The Hormone Edit Vol. 4: Getting Ready for Perimenopause and Menopause
Features:
AnnouncementNewsletterReviewsSurveyThank YouWebinarYearly ReviewAlcoholArtEducationEventFamilyFeminine CareFoodHealthHealth and WellnessHealthcareHomeInvestmentLifestyleMediaNewsNFLNutritionOtherOutdoorReviewsSupplementsWeight Lossnill
october 17, 2025 11:50am
