10 Perimnopause Tips I Wish I Knew Sooner
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- Опубликовано: 21 авг 2024
- The sooner you can identify your symptoms as being part of perimenopause the sooner you can start managing them.
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- About Dr. Mary Claire Haver and The Galveston Diet -
Dr. Mary Claire Haver is a passionate women’s health advocate who believes women in midlife deserve to live their best life. She cuts through fat-shaming and fads, so women are empowered with the science behind anti-inflammation nutrition.
Dr. Mary Claire Haver is a wife, mom, physician, and entrepreneur who has devoted her adult life to women’s health. As a Board-Certified OBGYN in the Houston area, Dr. Haver has delivered thousands of babies, completed thousands of well-woman exams, counseled patients, taught residents, and did everything an academic professor and OBGYN could do.
As her patient population aged, Dr. Haver was overwhelmed with the number of complaints and concerns her patients had with weight gain while going through menopause. For years, she told her patients to eat less and exercise more. It wasn't until she experienced the changes of menopause and mid-life weight gain that she realized this advice doesn't work and ultimately led to her creating and developing a new program, The Galveston Diet.
The Galveston Diet is the first and only nutrition program created by a Female OBGYN, designed for women in menopause. The Galveston Diet helps women reach their health and wellness goals through an anti-inflammatory approach to nutrition. Dr. Haver believes in food's power to combat inflammation and highly recommends the unlimited benefits of intermittent fasting. As part of her ongoing research, she became certified in Culinary Medicine in 2019, specializing in medical nutrition.
#menopause #perimenopause #womenshealth #galvestondiet #pauselife
1. Anti-Inflammatory Nutrition
2. Intermittent fasting
3. Magnesium
4. Vitamin-D
5. Omega3 fatty acids
6. Lube
7. Sleep Hygiene
8. Set Boundaries
9. Exercise
10. Self care
You're welcome 🙂
Thank you❤
Thank you
Vitamin 500mg or less ?
I believe intermittent fasting CAUSED my perimenupause
❤
Not just for menopause its sounds like tips for life in general❤❤
Yes I should have started years ago now I'm kinda struggling with my menopause
I'm agree 💯 percent
Except lube 😂
Came looking for this comment!😊
Tip: do not depend on your physician for everything that you need to know about perimenopause
I agree 💯 percent
I feel like it's necessary to make this a generalized statement. You should always double check and get second opinions. Drs just don't have the same wide array of knowledge today that they did 20ish years ago.
Some docs just dont want people t get better.
@@Manifesting_Secret_Sketchbook Absolutely! For many, they made it through med school by getting C's (on an A, B, C grading), just a job, and/or the care they provide has to fit into the standard of care set forth by the institution they work for, e.g., Kaiser
But insomnia ???
It's so baffling why insurance won't cover menopause healthcare needs. If there's anything we women can do, we should band together and insist we are taking care of medically and holistically during our whole lifetime. Medical doctors say they don't know what the right numbers should be if hormones are checked, so everything is costly and is paid out of pocket. Married men who care about sex would join in with us to make the coverage happen if we needed to vote on it. It's so odd what won't get covered by health insurance.
Insurance would exorbitantly expensive if it covered nutrition and supplements.
It's not only the insurance company but the whole medical system that is so messed up. The best thing to do which I've had to learn is educate yourself on everything. You can go to Homesteader channels and people who grow herbs and study herbs. It's best to go natural.
Use anti- inflammatory foods.
@@di4085 I call it sick care rather than healthcare cuz they're not interested proactively for our health cuz that won't bring them money.
Wow you said it. We are left out with most things. Studies mostly done on men and everything we use from car seats to furniture is designed for men's physique. Let alone our physical care from periods to babies to perimenopause and then the dreaded full menopause which sucks so bad. It's only the past 15 yrs that more women's studies are being done. Way to late for my mother and grandmothers generation and us boomers.
54 and just got to 12 months without periods 🎉. These tips are awesome. It hasn’t been a picnic but not a horror show either 😊.
So much truth! And don’t forget B12 to help prevent dementia
Yes ma’am I totally agree with alllll of these - I’m in school so my anxiety is high right now but as soon as I pass BOARDS - I’m moving and my life is going to be Putting myself first / GOD IS ALWAYS FIRST BUT YEAH I GOT IT!!!!!
My Version
1- anti inflammation
2- intermittent fasting
3- Magnesium
4- Vitamin D3 with K2 ( chicken, eggs, or liver).
5- Omega 3 fatty acids
6- lube- for intimacy ( not needed if you doing it with yourself). 😊
7- Good SLEEP
8- Setting Boundaries ( learn to say fu** off) 😮
9- areobic and resistance training
What a pervert you are! Number 6 , how disgusting 🫣! 🤢🤮
#8 - my words exactly! 👍
Greatest regret of my life was having a full hysterectomy at 35. I had a OB/GYN who loved to do surgeries because it made him a lot of money. I found out later he was known for pushing hysterectomies on women instead of discussing things like diet and exercise for PCOS. My weight has been a struggle ever since, even while on HRT. Also, I love when everyone says “sleep is imperative” and yet I wake up in the middle of the night and cannot go back to sleep. What am I supposed to do, take sleeping pills every single night?
I'm sorry to hear of your troubles. Thank you for telling your story. The Institute for Functional Medicine website makes referrals to qualified holistic practitioners.
THC and a hot shower at bedtime and Magnesium lotion bedside is the answer
I take sleep pills every night. At least I am sleeping now. 😂
I’m so sorry! How criminal! Sending you love!
Did you at least have kids before he did this to you ? 😢
Good Day, my wife started her HRT with estrofem / utrogestan at the age of 40 and the results are mind blowing 😊❤
Number 6. Make sure to get hormone levels tested and adjusted.
Never knew this
@@FrancesAbernathy530what do you mean?
@@hey1232, what she means is that levels change erratically in perimenopause because the hormones fluctuate constantly. Once you’re in post menopause, it’s easier to look at levels because your period has stopped. All my levels were undetectable in post menopause which happens to all women. Hormones are very low then.
@@crh251 Thank you 👍👏🏽
I just read about the DUTCH test, which is a dried urine comprehensive hormone panel. From a conmenter on Dr. Drays' site. I'm glad I found this one too !
Absolute BEST advice-EVER!! God is the Greatest!!!!
Yes! Boundaries will help almost everything ❤
Doesn't matter how diligent your sleep hygiene is. You just don't sleep.
Agreed. We want to sleep, but we can't with mega hot flashes running rampant. I almost want to get brandy and sleeping pills it's so bad some nights.
Saturday I was up and down with the hot flashes. And, with hot flashes, for me it feels like a panic attack that I have to talk myself down from. There’s a good meditation called “It’s OK.” I would recommend it to everyone going through this crap
Also agree ...3 to 4 hours a night isn't enough.
Drink hibiscus tea I swear you will sleep like a baby that's what I'm doing
Do you guys exercise? This helps me to get about 6 hours per night.@@Cerez78
Wish I knew these things 20 years ago. Thanks
I agree 💯 percent
wish I knew them months ago.. early menopause.
I do wish I had found you about 3-4 years ago!!!!
Your videos have been more helpful than my visits to a menopause specialist gyno who dismissed me…. And the worst part, it was a Woman
Women are still trained by men, scientific studies are done on men. It's a man's world, so most women don't know enough about women.
20’s-30’s-40’s-50’s
Are so much eye opening start reading ladies
The taste buds change as u mature, what u used to like guess what changes.
Find ur balance go do a blood test of what deficiency u have.
Read about proper vitamins & supplement. Buy from another country that has strict policy on food and drugs like 🇨🇦
Read labels try it for a month and see sometimes two month.
Stop the process sugar even Keto makes mistakes… Remember u r ur own advocates… What works for Mary, Jane & Loraine might not b good for u.
Always switch up ur potassium intake one wk bananas the other avocado 😊
Nutrition- not just anti inflammatory. But things to help minimize the affects of ‘the change’. If you can do it without pharmaceutical medicine kudos to you.✌️. It may not work for everyone coz we are all different chemically, but Eating tofu religiously at least 3 -4 times at week helps not have to use lube for a certain area. 10 yrs into the change, touch wood, that’s been the only most outwardly noticeable symptom and tofu is working. 👍🏼. Plus maybe a mostly plant based diet, now gluten free coz I’ve an intolerance to gluten and minimize alcohol intake coz that alone can really mess with your hormones 🫣. Stay strong stay healthy ladies. 🤘🏽
I went carnivore and quit drinking alcohol 2 months ago and it has changed my life! I have uterine hyperplasia, estrogen dominant.
My hair is growing back and I had the shortest and lightest period in 20 years.
How carnivore? Like do you eat fruits or vegetables is dairy off limits? TIA
@@courtneyreger2569…… I also eat Carnivore, strict Carnivore….. it really does heal the body
Eating dead animals is not a healthy choice.
Does this mean linning of the womb is thick? Or thin?
There is a cure for thickness it applying compressed Castor oil overnight
I’d bet it’s more because of stopping the drinking than consumption of dead animals.
Thank you! You have given me the best advise for the entire 2023.
All of these are absolutely true! I recently realized I have estrogen dominance within my early onset menopause, and dietary habits has helped immensely to balance out my hormones and boost progesterone.
What are your new habits? Please explain thank you 🫶🏾
@@hey1232 low carb (sugar free) diet works for me. Intermittent fasting, magnesium, D3, fatty fish, a lot of the things mentioned here have helped. Eliminating foods that cause inflammation for me (nighshades, dairy) and having a good boost of chlorophyll (chlorella). Mostly also for me it's eating more foods that boost progesterone. But everyone is different, and we all need to find what works for us personally!
Is the intermittent fasting for a certain number of hours or days? If hours is it 12 or 16 or?
And how do you k ow you need more progesterone?
Thank you for your time.
@@1TigerJo intermittent means "with regular interval", so it's a number of hours per day. I do 16 hrs up to 18 hrs, but not more than that. Google symptoms of low progesterone.
Thank you!
Im already post menopausal but still this will continue to help me.😊🌻
Omg yay! I’ve been doing this already naturally as I found what worked for me. So glad it’s being confirmed. Been in selfcare holistic field for 20 years.
Self care should be first on the list
I'm 68 and went thru menopause in my early 40s. I wish someone had told me of these 10 musts in my 30s!!!It took almost 15 years to choose these exact 10 musts.
Dr. Please list your complete vitamin panel for us
Thank You you are gorgeous and that hair is amaze ❤
🎉 doctor you knocked that slam out of the ballpark Grand Slam I told my daughter exactly the same thing she has been fighting this situation now she's much better
Great loved this advice really needed it ! Thank you so much 🇬🇧
A conventional doctor that speaks of the connection between diet and inflammation, please the importance of sleep and self-care is very rare because most MD's are quick to prescribe a drug for any aliment.
WOW!!!! THIS IS AMAZING AND IMPORTANT INFORMATION TO KNOW!!!! THANKS SO MUCH FOR SHARING. 😊❤🎉🎉🎉🎉
Omg!!! I’m so glad I found you💜🙌🏾 I’m 45 and feeling every aspect of perimenopause. I needed these tips. Thank you so so so much!!
These are all great tips. My problem is having to force myself to eat when I'm not having nausea, and good sleep hygiene is difficult because of insomnia.
I wish I’d known you 4 years ago. But I’m glad other women will benefit from this. And having realized all this the hard way, I’m so happy to be where I’m at.
I'd bet majority of women don't realize some changes they've been experiencing in weight, body aches, alertness, bloating, extreme fatigue, etc. while still in their 30s or early 40s may be because they're perimenopausal. Explains the weight gain in my late 30s despite stable exercise and same diet/nutrition regimen.
I’m 39 and stopped having a period over 6 months ago.. I’ve been dealing with so many symptoms that I was so confused about till I came across your videos! Thank you for sharing all your knowledge with us! I appreciate it SO much!! I felt so alone till I saw all the comments of girls in similar situations as me. ❤
“Putting on your own air mask first, before taking care of others” - So classic 😂😂
It's a standard line from the airline industry
Good luck with the sleep cause after the peri brings the meno and no matter what you will be lucky to get that good sleep no matter what you do. I used to sleep so well, now......
I really appreciate your educational advice. from philippines 🇵🇭
Check hormones first. The fatigue is from hormone changes from 30 years onward. At 45 you will cry oftem again from hormones shifting. By 50 fatigue hits hard and lack of testosterone will show effects...harder to lose weight. Pop vitamins according to your age and fix diet
Having boundaries is definitely health care ! Not having them can destroy one's health and cause stress that leads to death.
I started eating anti- inflamatory cause i got diagnosed with osteoarthritis at age 45 in both knees. I eat a lot of fish and no red meat or alcohol. I also take a ginger and Turmeric supplemant. I also take collagen with hyaluronic acid and a whole food supplement.
Putting on the oxygen mask first is soooo important! I try to follow those tips everyday. Thank u
Loved your interview with Charlene ❤. I am doing BHRt and so happy I decided to do it.
Which magnesium do you recommend?
I take a cheap one and really noticed a change so just go for it!
Magnesium glycinate, magnesium threonate and magnesium malate are all good magnesium supplements. Magnesium citrate is good too, but it can give you diarrhea. Stay away from magnesium oxide. It’s cheap and doesn’t absorb well. I take 350 msg. to 400 mgs. daily of the better magnesium supplements.
I use magnesium complex 2 capsules an hour before bedtime. The brand is nature valley
@@valerieharris0402🫶🏾🫶🏾🫶🏾
Words of Wisdom all true
Since following your tips, I am sleeping better! Thank You! ❤
This Advice was Golden!! 🎉🎉
I discovered you yesterday, I love all the information you share. Thanks!
What do you mean by self-care, exactly? It seems that every item on the list is an example of self care, no? I don't know why the concept is so hard for me
Wow! I agreed to every single thing you listed. I now know I'm on the right track. Thank you
Great information & advise. Thank you.
I'm grateful for your content ❤
Yes yes yes yes yes yes thank you hallelujah Best thing I've heard in so many years it feels like anybody Thank you DR❤❤❤❤
I have lived by #10 my whole life! If I don't care for myself, how can I care for another person?
Now that I have turned 40yrs old, I will be incorporating new techniques into my lifestyle.
Why is self care so difficult? It’s consistently a brutal battle with me. 😮
I know I struggle too. But I have no one else to help me so I have to help myself along with God's help.
Lol...me tooooo
It's difficult because it seems selfish to be spending time on yourself when there's so much else to do. I've learnt that in order to do everything I have to take care of myself 1st. Setting aside a few minutes everyday just to relax and recharge isn't selfish, it's healing❤
First step, maybe, watch your words. Stop "BRUTALLY BATTELING" yourself.
Much love from Switzerland 💛🇨🇭
It's starting a little at a time such as fixing your hair putting makeup on and having a cup of tea and enjoying the sunrise or sunset. A little at a time. It's whatever makes you happy.
Fantastic tips Dr. Subscribed! Thank you and Happy New Year!
you are so right and it works! the sooner you implement it, the better!
Sounds like good advice! Thank you!❤
Thank you so much .
Im post and need to fight to get healthy again.
Thank you for the advice Doc we need reminder
As I réalised that all those advise should be taken all your life 😊
Self care❤ yess..
Incredible Ty straight to the point, and effective knowledge! ❤❤❤
Oh dear, if I were close to menopause right now I'd be inn such deep trouble.... Thanks. I must implement all this right away, not becausw of menopause, but because my body is wrecked. I'm sure if I do all this, I'll feel and look so much better❤
The important things my own doctors never mentions. Thank you. ❤
This is so helpful and correct!
So true darling❤i need this.. I'm going through this.. sleep is omg 😢, weight 6 kg more but not able to lose 6, mood is going crazy..
Iodine, sage and maca root. 👌
I'm just starting and that Intermittent fasting is a life saver
I’m happy to know I’m on the right track 🎊
I do all of these and I have terrible insomnia. Exercise works a little. I just started taking maca root. Heard nothing but good things about it. I also take 3mg of melatonin to help me fall asleep.
The tests I need are 15k. I can't just take care of that with hope.
I have changed my diet and had cavities.
I want to add, (if having joint pains) take Magnesium with Curcumin, ginger and black pepper, it works wonders for painful joints!
All these suggestions are great for those of us way past peri! Way, way, way, past! Thanks Doc! ❤
I take soya isoflavines and my hot flashes and night sweats stopped within days. Yes I've had brain fog and lots of other issues but at least I can sleep!
He is another one: if you have extra weight to lose DO IT NOW!! When period stops something odd happens no one tells you about. The extra fat you have suddenly gets soft. It is very weird; probably has to do with no more estrogen being stored in those lipid cells- but seriously, my extra cushion was always “firm” and became quite flaccid when my menses ended. Doc, maybe you can speak more on this. I know my body and this was a shocker for me! [ It’s not the skin… it’s the fat under the skin that changes.] Truth.
Also when period stops ..it's coz u r at an OLDER age...OLDER AGE ...SLOWER METABOLISM...AND LACK OF EXERCISE...caused that flabbibess! Living that RIGHT NOW for the last almost 20 years...
It’s also muscle atrophy. As we age our muscles deteriorate. We are left with soft tissue and fat. Strength training is key
Could it be loss of collagen and elastin? That is very interesting.
Strength training with weights at the gym or at home helps.
Never went through menopause. Someone somewhere flipped a switch and I never had another period. Period. No hot flashes, no night sweats, nothing. But...
Three years later, I was diagnosed with stage 2 colon cancer. 🤔
20% of women breeze through menopause. There’s no rhyme or reason. I’m sorry about your cancer diagnosis though.
🙏🙏🙏 prayers for complete healing for your precious body. God bless you love.
Love every single one of those tips, thank you.
Very good advice.This is dovetailing allopathic and integrative medicines.
Thank you for sharing Doc. ❤️
Thank you for this information
The Broadmoor! My favorite ❤
Wonderful! What kind of magnesium?
I use the transdermal spray from the health food store to help me relax. I think it's derived from the Dead Sea. You can spray it in your belly button before bed and on the soles of your feet. Seems to help me relax more and sleep more solid.
Thank you for this beautiful message. Subbed immediately ❤
Here’s my tip you’re peri about to go crazy😂
Your amazing. Thank you!!! For alllll the tips!
What kind of magnesium do you use? There’s so many different types? Thank you for ur wonderful info. ♥️💗 ur the best!!
Thaaaaank you!!!🙏🙏🙏🙏 I Wish I knew that too 😩😩😩… please share more content
Thank you for heads up
This is a great list! I’m about 60% through my peri menopausal journey ( my estimate ). And I’m also trying to lower my inflammatory markers (c reactive proteins etc ). I’ve introduced magnesium ( thionate sp?) since watching you. Here’s my question, any recommendations on the best types or formulations of Lube, and a little explanation as to why some types are better for woman than others?
I'm 40 and trying to learn how to prepare...I'm so scared of losing my sex life with my husband as I hear stories.
Try using chelated magnesium which is best.
Fasting and carnivore and sunshine for the win!!🎉
I believe Dr Berg mentions the importance of meat for perimenopause. He says getting enough cholesterol helps relieve the symptoms.
Excellent advice. Thank you!!!!
Seriously! Learn this early folks!
I'm Only missing 2. The Lube tip in my life because I'm single and i have to exercise more. Thank you
Liberation cocnut oil is very good. Very good. Thanknyou so much
Any thoughts on digestive enzymes and probiotics? Please refer me to one of your videos if you already covered this subject.
Thank you so much. You're amazing doctor ❤️
Boundaries and self care I still haven't learned how to do. I am going to try to work on this. 😢
We need to learn good food habits while still in school. Many other countries feed children a healthy diet.
America is the exception.
Agreed! And gym class shouldn’t be just based on competitive sports - there should be options, like yoga or cardio, etc. Not all kids like sports. Let the ones who do join after school programs. Gym class should be about getting kids started on good fitness habits.
UK is crap. A well known chef tried to positively change the system in school canteens a few years ago but parents did not like their kids being dictated to. I live in a small park and so many of the kids who use it are fat. I believe this to be child abuse. When I was at school only a couple of kids in my year were a bit larger.
I take Vitamin D but the dosing is a problem. I take it at breakfast, as it has to be taken with food. This is when I have coffee and that renders the D useless. And I'm not going to change. I also take it with the evening meal. Not sure if Tea ruins it, probably.
Be sure to find a D3/K combo supplement. The K puts the D in the bones. Otherwise it can end up in the soft tissues. As far as coffee goes, it shouldn’t be a problem. Just be sure you take your D3/K with fat like cream in your coffee. D3 is a fat soluble supplement and it absorbs better with fat.
Supplementing with MSM should be on the list!!!
Love this...as I watch from my soaking tub. Self care at its best❤😊