Doctor’s Step-by-Step Guide to Managing Menopause Symptoms
Navigate Menopause with These 10 Steps
Menopause is a significant life transition that every woman experiences, and it comes with a wide array of symptoms from mild to challenging. But the frustrating symptoms of menopause – and its health impacts – do not have to be overwhelming, with proper management.
Dr. Ruthie Harper is a renowned functional medicine doctor in Austin, TX, who has developed a comprehensive approach to managing menopause. With a personalized, compassionate, and natural functional medicine approach, she helps patients navigate the many symptoms and side effects of menopause – so that they can enjoy life with health and vitality at every stage of life.
In this article, Dr. Harper outlines her step-by-step method for successfully addressing both the immediate symptoms and long-term health effects of menopause. By following these steps, women in Austin, TX and beyond can take charge of their health and experience a vibrant, fulfilling life during menopause.
Steps to Managing Menopause
Step 1: Understand Menopause
Dr. Ruthie Harper in Austin, TX, emphasizes that menopause is not just the end of menstruation. It marks the permanent loss of ovarian production of estrogen and progesterone. Estrogen, which Dr. Harper often refers to as the female body’s “Master Hormone,” plays a significant part in regulating metabolism, immune function, mood, cardiovascular health, brain function, and more. So, loss of estrogen affects nearly every organ system, increasing the risk of chronic diseases such as cardiovascular disease, osteoporosis, diabetes, and Alzheimer’s.
The average age of menopause is 51, but the transition, called perimenopause, can begin as early as age 35. During perimenopause, women experience fluctuating hormone levels, which can cause a wide variety of symptoms like hot flashes, mood swings, “brain fog,” weight gain, sleep disturbances, and more.
Understanding this process – and realizing that some or all of your many diverse symptoms may be due to the hormone decline of peri-menopause – is the crucial first step in effectively managing menopause.
Step 2: Monitor Your Health During Menopause
Before beginning any treatment for perimenopause, menopause, and their symptoms, Dr. Harper stresses the importance of assessing your health. At her functional medicine practice in Austin, TX, she discusses the following with her patients:
• Hormone Levels: Test for estrogen, progesterone, and testosterone to understand your hormonal state.
• Inflammation: Measure systemic inflammation, which can worsen post-menopause.
• Heart Health: Check cardiovascular function through an echocardiogram, blood pressure, and cholesterol levels.
• Thyroid Function: The thyroid often becomes less efficient during menopause; testing its function is critical.
• Nutrient Levels: Ensure you’re getting adequate vitamin D, B12, magnesium, and other essential nutrients.
• Toxin Load: Heavy metal testing may help identify and address any detoxification issues.
• Gut Health: Check the gut microbiome and address any signs of leaky gut or dysbiosis.
As a functional medicine doctor, Ruthie Harper, MD knows that a comprehensive health assessment provides a solid foundation for personalized menopause management.
Step 3: Focus on Lifestyle Modifications During Menopause
As a highly respected menopause doctor in Austin, TX, Dr. Harper emphasizes that daily habits have a profound impact on managing menopause and improving long-term health.
She recommends the following lifestyle modifications to alleviate symptoms of perimenopause and menopause and improve patients’ quality of life:
• Nutrition: Focus on a plant-based, fiber-rich diet. Include fruits, vegetables, beans, nuts, and seeds. Avoid inflammatory foods like processed sugar, gluten, dairy, excessive alcohol, seed oils and saturated fats. Incorporate phytoestrogens, such as flaxseeds and organic soy, to support gut health and reduce inflammation.
• Time-Restricted Eating: Practice fasting for 12-14 hours daily by establishing an eating window (e.g., 7:00 AM to 6:00 PM). This helps regulate metabolism and gut health.
• Extended Fasting: Periodic fasting can trigger autophagy, a cellular repair process. The Fasting Mimicking Diet (FMD), such as ProLon, provides the benefits of fasting, without the stress of full fasting.
Dr. Harper finds that these lifestyle modifications can significantly improve menopause symptoms and overall health for her patients in Austin, TX.
Step 4: Circadian Rhythm Support During Menopause
Maintaining a strong circadian rhythm is critical during menopause. Dr. Harper advises patients to:
• Get 15-30 minutes of bright sunlight in the morning to signal your body’s Master Clock.
• Limit exposure to blue light after sunset by using warm lighting and avoiding screens.
• Ensure your bedroom is completely dark to maximize melatonin production and support sleep.
Dr. Harper explains that these practices can help regulate hormone production and improve sleep quality during menopause.
Step 5: Prioritize Sleep During Menopause
Sufficient good quality sleep is essential to manage symptoms and maintain overall health. She recommends aiming for 7-8 hours of sleep each night and suggests:
• Stick to a consistent sleep schedule, keep your bedroom dark and cool, and avoid screens before bed.
• Consider a low dose of melatonin, beginning with 0.5 mg in the evening and increasing to 3 mg as needed, but only under the medical supervision of your doctor or a menopause specialist like Ruthie Harper, MD in Austin, TX.
Step 6: Incorporate Regular Physical Activity During Menopause
As an expert menopause doctor in Austin, TX, Dr. Harper stresses that exercise is crucial for maintaining health and reducing menopause symptoms. She advises:
• Aim for at least 30 minutes of daily physical activity. Start with post-meal walks to improve blood sugar regulation and cardiovascular health.
• Strengthen your muscles, improve your balance, and maintain flexibility through activities like yoga, strength training, and aerobic exercise.
Regular exercise not only helps manage menopause symptoms but also improves overall health and well-being.
Step 7: Manage Stress & Mental Health During Menopause
Menopause can bring mood swings, anxiety, and depression. Dr. Harper encourages patients to manage their mental health with these strategies:
• Incorporate 15-30 minutes of guided imagery, yoga, or meditation each day.
• Work with a mental health professional to manage anxiety and depression through Cognitive Behavioral Therapy (CBT).
• Consider natural therapies like ashwaganda, lavender, and passionflower tea, as well as CBD for mood support.
Dr. Harper believes that addressing mental health is crucial for overall well-being during menopause.
Step 8: Consider Bioidentical Hormone Replacement Therapy (BHRT)
Hormone replacement therapy can relieve the symptoms of menopause, as well as reduce long-term health risks for many patients. However, Dr. Harper stresses that hormone therapy is a personal choice that should be made with the patient’s doctor’s guidance – or under the supervision of a specialized menopause doctor like Ruthie Harper, MD in Austin.
When choosing Hormone Replacement Therapy for menopause, Dr. Harper recommends:
• Choose Bioidentical Hormones: Only use bioidentical hormones (estradiol and natural progesterone), which are chemically identical to the hormones your body naturally produces.
• Avoid Synthetic Hormones: Steer clear of synthetic hormones like Prempro or Provera, which have been linked to increased risks of cancer and cardiovascular disease.
• Individualized Approach: Work closely with a doctor experienced in HRT to tailor hormone therapy to your unique needs.
Step 9: Supplement Wisely for Menopause Relief
Dr. Harper understands that supplements can help fill nutritional gaps and manage menopause symptoms. She suggests considering the following supplements during perimenopause and menopause:
• Core Supplements: Include a multivitamin, vitamin D + K2, magnesium, omega-3, N-Glutathione, and probiotics.
• Heart Health: Consider CoQ10, D-ribose, and nitric oxide enhancers to support cardiovascular function.
• Liver and Gut Health: Use liver supporting supplements like milk thistle and glutamine for gut healing.
Austin, TX menopause doctor Dr. Harper tailors supplement recommendations to each patient’s individualized needs and health status, based on their individual symptoms and the results of comprehensive blood testing that will identify the patient’s unique needs.
Step 10: Foster Relationships & Purpose During Menopause
As a functional medicine menopause doctor in Austin, TX, Dr. Ruthie Harper emphasizes that maintaining strong social connections and a sense of purpose is vital for long-term health. She encourages her patients to engage in activities that bring joy, love, and fulfillment, whether it’s spending time with loved ones, pursuing hobbies, or engaging in meaningful work.
Dr. Harper believes, and clinical research studies have shown, that this social and emotional fulfillment is crucial for navigating the menopause transition successfully.
Menopause Doctor | Austin, TX
Managing menopause is about far more than just temporarily addressing hot flashes, night sweats, and mood swings. By implementing the steps in this comprehensive, “whole person” menopause management plan, women can alleviate the symptoms of menopause, reduce their risk of chronic diseases, and enjoy a vibrant, healthy life for decades to come.
Many doctors just throw dangerous or ineffective pills or synthetic hormones at women during perimenopause or menopause. However, Dr. Ruthie Harper is a respected functional medicine doctor and menopause expert in Austin, TX, who takes an individualized approach to helping woman not only reduce symptoms but live life to the fullest during perimenopause, menopause and for decades to come.
If you’re in the greater Austin, TX, and you are looking for expert guidance on managing menopause, schedule a consultation with Dr. Ruthie Harper. Her comprehensive, personalized approach to perimenopause and menopause care can help you navigate this transition with confidence and vitality. Don’t let menopause symptoms control your life or compromise your health – take the first step towards optimal health and well-being by reaching out to Dr. Harper’s office today.
