Healthy Foundation, Healthy Menopause

~Revolution Health Medical Center~

Menopause can be a debilitating experience; so how do some women breeze through with hardly a hot flash and healthy libido’s?

The #1 reason is that they have a healthy foundation. A healthy foundation consists of healthy diet, plenty of fluids, restful sleep, stress management and vigorous exercise. When all of these aspects of health are in balance, the hormonal shifts that occur during menopause do not result in debilitating symptoms.

A healthy diet consists of lots of plant-based protein, minimal or no processed food, healthy oils like olive and avocado, eating organic fruits and vegetables according to the Environmental Working Group ( recommendations and when you choose to eat dairy, eggs or meat products, always buy organic raised which means that the animals were not given GMO feed, hormones, antibiotics or steroids. Fill half your plate with vegetables consistently and you will be surprised at how much better you feel.

Make sure that your intake of fluids is adequate for your body. A good rule of thumb is half of your body weight in ounces of water per day. Purchase a stainless steel or glass reusable container and estimate how many times you need to refill it to get the amount of water you need. This will help you to be mindful to get enough every day. Any non-caffeinated fluids work, so you can choose from sparkling or still water, herbal teas or non-sweetened drinks to get your daily amount.

Restful sleep is essential! So many women who suffer from menopausal symptoms do not sleep well with either problems falling asleep, staying asleep or both. Sleep hygiene tactics can help to set the stage.  A few of the most important are turning off electronic devices at least an hour before bed, turning the lights down low in the house and doing something relaxing in that hour before trying to sleep. These techniques naturally raise your level of melatonin that is your major sleep hormone.

Managing stress is an art in and of itself. We all suffer with life stress, some worse than others but finding a way to manage it will go a long way to helping develop your healthy foundation. There are many techniques and actions that can help. One of the most important is to take some conscious time to dedicate to your own restoration. This means scheduling on your calendar time to go and get a massage or other body work, or getting out in nature if that restores you. In our hectic lives, what does not get scheduled, does not get done. Sometimes we cannot change the external circumstances but we can help our internal resources to remain full. Explore church, meditation, yin yoga, tai chi or other restorative practices to find out what resonates with you.

One key player in the top 5 natural treatments of menopause is regular, vigorous exercise. Spend the money on a good quality trainer to get you set up on a plan that is safe for your body. Vigorous exercise includes both cardiovascular and resistance training. You have to do both. Resistance training using your body weight and/or external weights helps to preserve your lean body mass which helps you maintain a healthy weight. One of the biggest mistakes that people make is expecting overnight results and giving up too early. Expect that implementing a new plan and being consistent may take 6-8 months to get significant results. Engaging in exercise also helps balance neurochemicals in the brain that leads to more restful sleep and enhancing your resistance to chronic stress. It’s a win-win for everyone.

Make a commitment to work on all these areas of your foundation. Come and see our doctors at Revolution Health Medical Center if you need help. We offer comprehensive evaluations and whole person treatment plans that address all aspects of health including sleeping better, managing your stress and medical nutrition counseling.

Our doctors treat women experiencing hormonal issues, whether from the menopause transition or other reproductive difficulties such as infertility and PMS.

Revolution Health Medical Center is accepting new patients.

The information provided on this site is not intended to be a substitute for individual medical advice in diagnosing or treating a health problem. Please schedule a private consult about your health concerns.

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