Dr. Haver's Menopause Support: Prescriptions, Supplements, Exercise, and Lifestyle

Prescription Support for Menopause

• 💊 Estradiol patch (0.1 mg) is used twice weekly for hormone replacement.
• 💊 Oral micronized progesterone (100 mg twice daily) is taken for sleep and uterine health.
• 💊 Androgel (quarter pump daily) is utilized for hypoactive sexual desire disorder.
• 💊 Minoxidil is taken for hair growth, noting it's inexpensive and often covered by insurance.

Nutritional Strategies and Supplements

• 🎯 Prioritizing protein and plants, aiming for at least 30 plants per week to support brain, bone, muscle, heart, lung, kidney, and gut health.
• ⚡ Creatine (5 grams daily) is recommended for women in menopause, especially with resistance training.
• ✨ Skin and bone supplement containing two types of collagen (one for skin health, one for bone strength) is taken daily.
• 🌿 A fiber supplement (8 grams per scoop) is used to reach a personal goal of 45 grams of fiber daily.
• 🧠 Magnesium L-Threonate is taken nightly for calm, relaxation, and healthy magnesium levels.
• 🦠 A probiotic from Alloy Health is highlighted as a favorite for gut health.
• ☀️ A combination of Vitamin D, Vitamin K, and Omega-3 fatty acids is taken to decrease cancer risk and lower inflammation, addressing common deficiencies.

Exercise and Physical Activity

• 🏋️‍♀️ A weighted vest (12 lbs, 10% of body weight) is worn during walks, errands, and other daily activities to improve bone and muscle strength, and balance.
• 💥 Heavy lifting is a primary form of exercise, alongside sprinting for cardio.
• 🚶‍♀️ A walking desk setup is used to incorporate walking while working, promoting long-term health.

Lifestyle for Stress Reduction and Well-being

• 😴 Sleep optimization is supported by a sleep ring tracker to identify factors affecting sleep quality, such as alcohol.
• 🧘‍♀️ Stress reduction techniques include journaling and using meditation apps like Calm and Headspace.
• 💖 Setting boundaries and prioritizing personal health and needs are crucial for overall well-being.
• ✅ Embracing menopause is encouraged, with the speaker sharing her positive experiences of being calmer, happier, and healthier with better boundaries and relationships.