Should I start prepping for menopause in my 20's and 30's?

10/02/23 • 22 min

Period Chats - A hormone wellness podcast.

How to Prepare for Menopause Naturally: A Decade-by-Decade Guide

Menopause is a natural phase in every woman and menstruators life, marking the end of her reproductive years. Navigating the myriad changes that accompany this transition can be challenging. If you've wondered, "How can I prepare for menopause naturally?" you're in the right place. In this guide, we'll detail steps you can take in each decade of your life to ensure a smoother, more natural transition into menopause.

Your 20s & 30s: Lay the Foundations

Educate Yourself: Start by learning about your hormones. The sooner you become attuned to your body, the earlier you can establish a baseline for what's normal for you. This can help identify potential hormonal imbalances. Familiarize yourself with menopause to support the women around you.
Exercise for Bone Health: Research shows that weight-bearing exercises like weightlifting, yoga, and other resistance training can help build strong bones and increase muscle mass.
Dietary Considerations: Embrace a nutrient-rich diet focusing on whole foods and blood sugar balance through fats, fiber, and protein. Ensure adequate intake of vitamin D and calcium for bone strength. CycleBites can be a nutritional addition to your diet.
Avoid Smoking & Vaping: Research suggests smoking might hasten the onset of menopause. Establish a Baseline: Understand your hormonal norms. While you don’t need all the tests, consider discussing these baseline labs with your doctor: Complete Blood Count (CBC), Lipid Profile, Vitamin D Test, Gut Health Assessment, Thyroid Function Tests, FSH & AMH Test, Micronutrient Assessment, and DUTCH Test Monitor Menstrual Regularity: In the late 30s, some begin to notice menstrual cycle changes, which might signal perimenopause. Past episode on perimenopause (lol the quality is not great this was when I was recoding in my closet): Listen here -> https://podcasts.apple.com/us/podcast/perimenopause-explained-featuring-certified-nurse-midwife/id1541720489?i=1000508264048 Want to work with me to support your hormones and do dutch testing? Apply/ Join the waitlist here!

How to Prepare for Menopause Naturally: A Decade-by-Decade Guide

Your 20s & 30s: Lay the Foundations

Educate Yourself: Start by learning about your hormones. The sooner you become attuned to your body, the earlier you can establish a baseline for what's normal for you. This can help identify potential hormonal imbalances. Familiarize yourself with menopause to support the women around you.
Exercise for Bone Health: Research shows that weight-bearing exercises like weightlifting, yoga, and other resistance training can help build strong bones and increase muscle mass.
Dietary Considerations: Embrace a nutrient-rich diet focusing on whole foods and blood sugar balance through fats, fiber, and protein. Ensure adequate intake of vitamin D and calcium for bone strength. CycleBites can be a nutritional addition to your diet.
Avoid Smoking & Vaping: Research suggests smoking might hasten the onset of menopause. Establish a Baseline: Understand your hormonal norms. While you don’t need all the tests, consider discussing these baseline labs with your doctor: Complete Blood Count (CBC), Lipid Profile, Vitamin D Test, Gut Health Assessment, Thyroid Function Tests, FSH & AMH Test, Micronutrient Assessment, and DUTCH Test Monitor Menstrual Regularity: In the late 30s, some begin to notice menstrual cycle changes, which might signal perimenopause. Past episode on perimenopause (lol the quality is not great this was when I was recoding in my closet): Listen here -> https://podcasts.apple.com/us/podcast/perimenopause-explained-featuring-certified-nurse-midwife/id1541720489?i=1000508264048 Want to work with me to support your hormones and do dutch testing? Apply/ Join the waitlist here!

Previous Episode

Vitamins to Balance Hormones (my top 5 favorites)!

Welcome back to the Period Chats Podcast - today we are going to be exploring vitamins and minerals that are important for hormone balance!

Vitamin D

Scientific Explanation: Vitamin D can influence the synthesis of estrogen and progesterone, two primary female sex hormones. Adequate levels of vitamin D are associated with improved fertility and a reduced risk of polycystic ovary syndrome (PCOS). Moreover, vitamin D receptors are found in various body tissues, indicating its role in overall hormonal balance.
Food Examples: Fatty fish (e.g., salmon, mackerel, and sardines), fortified dairy and non-dairy products, egg yolks, and beef liver.

B Vitamins (especially B6, B9, and B12)

Scientific Explanation: B vitamins play a pivotal role in hormone production and balance. Vitamin B6, for instance, is involved in the synthesis of neurotransmitters like serotonin and dopamine, which can influence mood and menstrual cycle regulation. Vitamin B9 (folate) is crucial for DNA synthesis and repair, and vitamin B12 supports nerve function and energy production.
Food Examples: Whole grains, legumes, eggs, meat, leafy green vegetables, bananas, and fortified cereals.

Iron

Scientific Explanation: Iron is essential for the synthesis of estrogen and progesterone. It also helps in the formation of red blood cells, which transport oxygen throughout the body. For menstruating women, adequate iron intake is especially important to compensate for blood loss during periods.
Food Examples: Red meat, poultry, seafood, lentils, beans, tofu, spinach, fortified cereals, and pumpkin seeds.

Magnesium

Scientific Explanation: Magnesium supports the enzymatic reactions involved in hormone synthesis. It can also help alleviate symptoms of premenstrual syndrome (PMS), such as bloating, insomnia, and mood swings, by promoting muscle relaxation and improving mood-regulating neurotransmitter function.
Food Examples: Leafy green vegetables (e.g., spinach, kale), nuts, seeds (especially pumpkin seeds), whole grains, and dark chocolate.

Zinc

Scientific Explanation: Zinc plays a role in the production and release of eggs from the ovaries (ovulation). It's also involved in the synthesis of estrogen, progesterone, and testosterone. Furthermore, zinc has antioxidant properties, helping protect cells from damage.
Food Examples: Oysters, red meat, poultry, beans, nuts, whole grains, dairy products, and fortified cereals.

Next Episode

What is bovine colostrum and why is everyone taking it?

Certainly, here are the show notes with the addition of research studies:

Review of Bovine Colostrum:

Let's begin by delving into what bovine colostrum (BC) is all about:

Bovine colostrum is the initial milk produced immediately after birth, brimming with essential macro- and micro-nutrients, immunoglobulins, and peptides boasting antimicrobial properties and growth factors.

Now, let's explore the potential advantages:

Immune Support: Colostrum is abundant in immunoglobulins, particularly IgG, IgM, and IgA, which can fortify the immune system. Additionally, it contains lactoferrin, lysozyme, and other immune components that might aid in enhancing immunity.
Gut Health: Colostrum is said to assist in maintaining a healthy gut lining. Its growth factors could contribute to the repair of damaged intestinal tissue and play a role in preserving gut permeability.
Nutritional Content: Bovine colostrum is replete with proteins, vitamins, and minerals that can contribute to overall nutrition.
Growth Factors: It encompasses various growth factors such as insulin-like growth factors (IGF-1 and IGF-2), transforming growth factors (TGF-alpha and TGF-beta), and epithelial growth factor (EGF), potentially promoting tissue growth and healing.
Antimicrobial Properties: The presence of lactoferrin, lysozyme, and immunoglobulins in colostrum imparts antimicrobial properties, which may combat harmful bacteria and viruses.
Athletic Performance and Recovery: Some athletes turn to colostrum supplements with the belief that it aids in recovery and enhances performance, although scientific evidence in this area is still evolving.
Anti-inflammatory: Colostrum has been suggested to possess anti-inflammatory properties, potentially benefiting conditions involving inflammation.
May reduce the risk of upper respiratory infections: Studies have indicated that athletes who consumed colostrum had fewer instances of upper respiratory infections compared to those who received a placebo.

So, what does the research reveal?

Processing and Heat Treatment: Processing and heat treatment, necessary for safety, can diminish the bioactive composition and the inhibitory and immunomodulatory capabilities of colostrum.
Rich in Bioactive Components: Bovine colostrum is notably rich in biologically active peptides, antioxidants, anti-inflammatory agents, and growth-promoting factors, distinguishing it from mature milk.
Intestinal Permeability Study: One study involving 12 athletes vulnerable to intestinal permeability due to intense exercise found that daily consumption of 20 grams of bovine colostrum prevented 80% of the increase in intestinal permeability experienced by those who received a placebo. (Reference: Trusted Source)
Saliva IgA Antibodies Study: In a 12-week study with 35 adult distance runners, taking a daily bovine colostrum supplement increased saliva IgA antibodies by 79% compared to baseline levels. (Reference: Trusted Source)

It's important to keep in mind that bovine colostrum supplements and powders can be relatively costly, ranging from $50 to $100 per 16 ounces (450 grams), with a typical daily dosage of half a teaspoon (1.5 grams). Additionally, the composition of bovine colostrum may vary depending on how the cows are raised, potentially containing antibiotics, pesticides, or synthetic hormones.