Menopause Routine: An OBGYN's Guide to Support and Well-being

Pharmacological Support

• 💊 Estradiol patch (0.1 mg, changed twice weekly) is used for hormone replacement.
• 🌙 Oral micronized progesterone (100 mg at night) aids sleep and is necessary for those with a uterus.
• 🚀 Androgel (quarter pump daily) is utilized for hypoactive sexual desire disorder.
• 💇‍♀️ Minoxidil is taken for hair growth, being inexpensive and covered by insurance.

Nutrition and Supplements

• 🥦 Prioritizing protein and plants, aiming for 30 plants per week, supports goals for better brain, bones, muscles, heart, lungs, kidneys, and gut health.
• 🏋️‍♀️ Creatine (5 g daily) is recommended for women in menopause, especially with resistance training.
• ✨ Skin and Bone supplement contains collagens studied for skin health, cellulite, wrinkles, and bone strength (osteopenia and osteoporosis).
• 🌾 A fiber supplement (8 g per scoop) is taken to reach a personal goal of 45 grams of fiber daily.
• 🧠 Magnesium eltherinate is taken nightly for calm, relaxation, and maintaining healthy magnesium levels.
• 🦠 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, maintain Vitamin D levels, and lower inflammation.

Exercise and Physical Activity

• 🚶‍♀️ A weighted vest (12 lbs, 10% of body weight) is worn during walks, errands, and daily activities to improve bone and muscle strength, and balance.
• 💥 Heavy lifting and sprinting are incorporated into the exercise routine.
• 💻 A walking desk setup is used to incorporate walking while working, promoting long-term health.

Sleep, Stress, and Mindset

• 😴 A sleep ring tracker is used to monitor sleep hygiene and identify factors affecting sleep, such as alcohol.
• ✍️ Journaling and using meditation apps like Calm and Headspace are practices for stress reduction.
• 💖 Learning to set boundaries and prioritize personal health and needs is emphasized.
• ✨ Embracing menopause is encouraged, with the speaker feeling calmer, happier, healthier, and having better relationships as a result.