Holistic Menopause Guide: Integrating BHRT with Lifestyle Changes
Discover Nutrition, Exercise & Stress Management Tips for a Natural Menopause Transition at Denver Sports and Holistic Medicine
Are you looking for the most natural transition through menopause?
In my last blog, I explored the various aspects of Bioidentical Hormone Replacement Therapy (BHRT). Whether you're using BHRT or are on the fence and want to learn more, check out Bioidentical Hormone Replacement Therapy (BHRT) for Perimenopausal and Menopausal Women: A Holistic Approach to Longevity to get a better understanding of BHRT.
In this blog, I explore various natural approaches to menopause that can be used with or without BHRT to help you transcend to your next phase of life more gracefully.
For women who prioritize a holistic approach to health, BHRT can be integrated into a broader wellness plan that includes nutrition, exercise, stress management, and other lifestyle practices.
A holistic approach to BHRT ensures that hormone therapy is not used in isolation but is part of a comprehensive strategy to support overall health and well-being.
Nutrition
A healthy balanced diet is essential for supporting hormone health and overall well-being. Most important, is to eat real, whole organic foods, eliminating:
For more details on cleaning up your diet, check out my free e-book, The Foundations of Eating for Health.
For many perimenopausal and menopausal women a modified ketogenic diet and intermittent fasting can be beneficial.
Specific nutrients play a crucial role in hormone production and balance, including:
Phytoestrogens: These are plant-based compounds that mimic the effects of estrogen in the body. Foods rich in phytoestrogens, such as flax seeds, legumes, fennel, rosemary, and alfalfa can support hormone balance during perimenopause and menopause. (1)
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids have anti-inflammatory properties and support heart and brain health. (2)
Antioxidants: A diet rich in antioxidants from fruits, vegetables, and nuts can protect against oxidative stress, which is associated with aging and age-related diseases. (3)
Vitamin D3/K2: These nutrients are essential for bone health. Vitamin D helps the body absorb calcium into the blood and K2 into the bone, which is necessary for maintaining strong bones. (4)
Magnesium: A “master mineral” essential for over 300 reactions in the body, plays an essential role in bone health, muscle relaxation, metabolic function, mental/emotional/cognitive health, and more. (5)
Zinc: Crucial for the synthesis of sex hormones like testosterone and estrogen, zinc deficiency can lead to hormonal imbalances that affect mood, energy levels, and reproductive health. (6)
Vitamin B6: This vitamin is essential for the production of neurotransmitters and the regulation of estrogen metabolism. B6 deficiency can contribute to symptoms of PMS, mood swings, and fatigue. (7)
Iodine: Necessary for thyroid hormone production, iodine deficiency can lead to hypothyroidism, resulting in symptoms like weight gain, fatigue, and depression.
Iodine's importance extends beyond the thyroid, with significant implications for breast tissue, especially in women. (8)
Retinoic Acid (Vitamin A): Retinoic acid is a critical cofactor for hormone receptors, ensuring that hormones like estrogen and progesterone can effectively bind and exert their effects on target tissues. A deficiency in vitamin A can reduce hormone receptor sensitivity, leading to diminished hormonal response. (9)
Adaptogens: Adaptogens like ginseng, gynostemma, astragalus, rhodiola, and ashwagandha play a role in hormone health. Adaptogens can play a role in improving sex hormone activity, cortisol balance, mitochondrial function, and thyroid health.
Ginseng, for example, has been shown to increase hormone receptor density, enhancing the body's responsiveness to hormonal signals. (10)
Your functional medicine doctor may be including adaptogens in your BHRT regimen which can help optimize hormone receptor function and improve overall hormonal balance.
It is always best to get micronutrient testing through your functional medicine doctor, so that you can take a targeted approach to nutrient supplementation.
Exercise
Regular physical activity is a cornerstone of a healthy lifestyle and complements the benefits of BHRT.
Exercise has numerous benefits for women going through perimenopause and menopause, including:
Maintaining Bone Density: Weight-bearing exercises such as walking, jogging, and resistance training can help maintain bone density and reduce the risk of osteoporosis.
Supporting Heart Health: Cardiovascular exercise, such as swimming, cycling, and aerobics, supports heart health by improving circulation, reducing blood pressure, and promoting healthy lipid levels.
Improving Mood and Mental Health: Exercise has been shown to improve mood, reduce anxiety, and enhance cognitive function by increasing the production of endorphins and promoting neuroplasticity.
Weight Management: Regular exercise, intermittent fasting, quality sleep, stress management, and a healthy diet are key factors to maintaining a healthy body weight, which is essential for metabolic health and reducing the risk of chronic diseases.
Stress Management
Stress can significantly impact hormone balance and overall health.
Chronic stress leads to the production of cortisol, a stress hormone that can disrupt the balance of other hormones, such as estrogen and progesterone.
Incorporating stress management techniques into your daily routine can help support hormonal balance and overall well-being.
Some effective stress management practices include:
Mindfulness and Meditation: These practices can help reduce stress, promote relaxation, and improve mental clarity.
Yoga and Tai Chi: These mind-body exercises combine physical movement with deep breathing and meditation, helping to reduce stress and improve flexibility and strength.
Deep Breathing Exercises: Simple deep breathing exercises can activate the body’s relaxation response, reducing stress and promoting a sense of calm.
Sleep Hygiene
Sleep is crucial for hormone balance and overall health. Many women experience sleep disturbances during perimenopause and menopause, which can exacerbate other symptoms.
Establishing good sleep hygiene can help improve sleep quality and support overall well-being.
Tips for better sleep include:
Establishing a Regular Sleep Schedule: Going to bed and waking up at the same time each day helps regulate the body’s internal clock.
Creating a Relaxing Bedtime Routine: Activities such as reading, taking a warm bath, or practicing relaxation techniques can help signal to your body that it’s time to wind down.
Optimizing Your Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed.
Limit Alcohol Consumption: Alcohol, along with various other negative effects, disrupts quality sleep by fragmenting sleep and blocks REM sleep. (11)
Acupuncture
Acupuncture has a proven effect on regulating the neuroendocrine system.
Studies demonstrated that acupuncture has a significant impact on menopausal symptoms from anxiety and sleep to hot flashes and cognitive function. (12,13)
Choosing the Right Healthcare Provider
If you’re considering guidance and support throughout your menopause journey, it’s essential to work with a healthcare provider who specializes in hormone health, understands the nuances of bioidentical hormone therapy, and holistic practices.
A hormone literate functional medicine practitioner and Doctor of Acupuncture and Chinese Medicine, like Dr. Martina Sturm, can help create a personalized treatment plan, integrating a holistic approach with your BHRT.
When choosing a healthcare provider for BHRT, consider the following factors:
Experience and Expertise: Look for a provider with specialized training in hormone health and BHRT. They should have a thorough understanding of the different types of hormones, their effects on the body, and how to customize treatment for each patient.
Personalized Approach: BHRT should not be a one-size-fits-all treatment. Your provider should take the time to understand your unique symptoms, health history, and goals to create a personalized treatment plan.
Monitoring and Adjustments: Hormone levels can fluctuate over time, so it’s essential to work with a provider who will monitor your progress and make adjustments to your treatment as needed.
Is a Holistic Approach with BHRT Right for Me?
Bioidentical hormone replacement therapy offers a promising solution for women navigating the challenges of perimenopause and menopause.
By restoring hormone levels to a more youthful state, BHRT can help alleviate symptoms, support longevity, and enhance overall well-being.
For women who prioritize a holistic approach to health, BHRT can be seamlessly integrated into a broader wellness plan that includes:
Nutrition
Exercise
Stress management
Sleep Support
Supplements
Detoxification
Acupuncture
Herbal Medicine
and other lifestyle practices.
Together, we can create a comprehensive, personalized approach to hormone health that goes beyond simply treating your symptoms.
This holistic approach ensures that your BHRT plan is tailored to your unique needs, leading to more effective and sustainable results.
If you’re considering BHRT, it’s crucial to work with a knowledgeable healthcare provider who can guide you through the process and ensure that your treatment is safe, effective, and tailored to your individual needs.
Request a free consultation with certified hormone literate practitioner, Dr. Martina Sturm at Denver Sports and Holistic Medicine, today.
Discover how BHRT, combined with a holistic approach, can help you thrive during perimenopause and beyond.
With the right support, you can navigate this life stage with confidence, vitality, and grace!
Frequently Asked Questions (FAQs)
Q: What is BHRT and how is it different from conventional hormone therapy?
A: Bioidentical Hormone Replacement Therapy (BHRT) uses hormones that are chemically identical to those your body naturally produces. Unlike synthetic hormones, BHRT is customized based on your unique hormone profile, making it a safer and more natural option for addressing menopausal symptoms like hot flashes, insomnia, mood swings, and low libido.
Q: When should I consider BHRT during menopause?
A: BHRT is most beneficial for women experiencing moderate to severe symptoms of perimenopause or menopause, such as night sweats, brain fog, fatigue, vaginal dryness, and weight changes. The ideal time to start BHRT depends on your hormone levels, symptoms, and overall health, which should be evaluated through comprehensive testing like the DUTCH test and bloodwork.
Q: Can lifestyle changes improve menopause symptoms without BHRT?
A: Yes. Many women experience significant symptom relief through lifestyle changes alone. Nutrition, stress reduction, exercise, detoxification, and gut health optimization can all help balance hormones naturally. However, BHRT may be recommended for women who still struggle with symptoms despite these changes.
Q: Is BHRT safe for long-term use?
A: When properly monitored by a hormone-literate practitioner, BHRT is considered safe and effective for long-term use. Regular follow-ups and advanced hormone testing ensure optimal dosing and reduce potential risks, including those related to breast and uterine health.
Q: What lifestyle changes complement BHRT for menopause support?
A:
Nutrition: Focus on whole, anti-inflammatory foods and avoid processed seed oils, refined sugars, and alcohol.
Stress Management: Incorporate practices like acupuncture, meditation, yoga, or breathwork to reduce cortisol levels.
Exercise: Strength training and weight-bearing exercises improve bone health and metabolism.
Detoxification: Support your body’s natural detox pathways with hydration, sauna therapy, and targeted supplements like NAC and milk thistle.
Sleep Optimization: Prioritize quality sleep for hormone regulation and recovery.
Q: What are the risks of not addressing hormone imbalances during menopause?
A: Untreated hormone imbalances can increase the risk of osteoporosis, cardiovascular disease, weight gain, cognitive decline, mood disorders, and poor quality of life. Taking a proactive approach with BHRT and lifestyle strategies helps protect long-term health.
Q: Can BHRT help with weight gain during menopause?
A: Yes. Hormonal shifts during menopause often lead to slowed metabolism, increased belly fat, and insulin resistance. BHRT can help restore hormonal balance, while nutrition and exercise address root causes of weight gain for more sustainable results.
Q: How do toxins impact menopause and hormone health?
A: Environmental toxins such as BPA, pesticides, and heavy metals act as endocrine disruptors, interfering with natural hormone production and metabolism. Functional medicine practitioners often recommend detoxification protocols to improve BHRT outcomes and overall hormone health.
Q: How often should hormone levels be tested while on BHRT?
A: Hormone levels should be tested every 3–6 months during the first year of treatment, and then annually once symptoms stabilize. Tests like the DUTCH test provide a comprehensive view of hormone production, metabolism, and detoxification.
Resources
The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid
Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases
Zinc's Influence on Hormonal Health: An Essential Mineral in Endocrine Disorders
Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review
Vitamin A, endocrine tissues and hormones: interplay and interactions
Acupuncture in Menopause (AIM) Study: a Pragmatic, Randomized Controlled Trial