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However, she also points out that there are instances where HRT is not always necessary—nor advisable. “When women do not present intense symptoms or with certain types of hormone-dependent cancers or in cases in which the patient has blood coagulation problems, other alternatives to hormone treatment should be offered,” she says, echoing Lobo. She also notes that both the doses and the form of administration must be adjusted to the profile of each woman depending on the predominant symptoms and the clinical situation. “An integrative approach seeks balance,” she explains. For biologist and nutritionist María Pastor, taking an integrative approach is also key for optimizing the wellbeing of anyone dealing with menopause—early or otherwise. She recommends following an anti-inflammatory diet centered around omega-3 fatty acids that’s low in grains, cow dairy, processed foods, refined flours, and vegetable oils. She also says to focus on antioxidant foods such as flax, sesame, fermented soybeans, cruciferous vegetables, tahini, and legumes. And, “don’t forget prebiotic fiber to take care of digestive health, since the microbiota of the colon can be a great ally to reduce the symptoms,” she says, adding that it’s best to avoid alcohol, simple sugars, and make sure “that each main meal has a sufficient supply of quality protein.”St Patricks Day You Cant Spell Lucky Without Kentucky Shirt
Pastor and Henriquez also recommend the use of certain supplements—although they stress that treatments should always be guided by an expert and personalized. Among their favorites: Of course, stress management and emotional support are also key. “Faced with the diagnosis of early menopause, we may feel more delicate—especially if we were expecting to become mothers,” says Henriquez. “We must remember that mental health is also important in our hormonal health.” To that end, she recommends talking with a mental health expert or therapist and adding strength training into your workout: “It is one of the best allies to protect the bone, mood, improve body composition, and avoid insulin resistance.”
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