To be honest, I’m perimenopausal so I’m trying to create a mindset and habits that will help when I’m in the thick of it, so lifestyle tips and suggestions (the first post) are what I benefit from. Yet, the why and the science that comes with tips are helpful too.
I am confused about supplements I should be taking. My vitamin D stays low, even though I take 5,000IU a day. My cholesterol started climbing to at 65. All my other heart numbers are good, so no worries about heart at this point. I’ve heard of I had gone on HRT it would’ve helped, but I never had any menopause symptoms at 49 when my periods stopped.
+1 to cholesterol questions! After a lifetime of normal cholesterol, mine is off the charts. (Both my good and bad cholesterol are high.) My doctor isn't concerned because I don't have any other risk factors for heart disease, but I'd love to bring it down -- or, I guess understand it better.
Heart disease risk increases after menopause due to the loss of estrogen. Though your MD is not concerned, it pays to note that though high HDL is generally called “good” cholesterol because it often means a lower risk of heart disease, this may not be so for middle-aged women, according to a study published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology. The size of the particles of HDL seem to matter in women, and you may need specialized testing.
An eating pattern rich in soluble fiber and low in saturated fat is the best dietary approach for lowering LDL. Statin drugs also lowers LDL.
Mine was high 250 and I lowered it in 4 weeks to 200 last year. I totally cut out red meat and sugar. It hasn’t been totally sustainable, but I watch my cholesterol intake. I went to 0% milk and don’t eat much cheese. When I do it’s 4% fat or under.
Carol, limiting saturated fat has much more of an impact on LDL levels than dietary cholesterol does. Also, no need to torture yourself by totally eliminating sugar because unless you have high triglyceride levels, sugar won't affect your blood lipids. What is your LDL level now that your total cholesterol is 200?
I am newly post menopause 🎉🎉🎉 But, I was in perimenopause for years, so it's been a long battle. I've gained a lot of weight during this and nothing seems to work to get it off. Being a veteran, my healthcare hasn't been ideal at VA, and I really want to lose weight.
Dietary tips that help combat some of symptoms (bloating, constipation), how to get more protein to hold on to the muscle we have and keep bones strong, hair thinning supplements and tips
New as well as tried-and-true ideas about healthy eating are really helpful. There's so much info (and misinformation) out there, and it's great to have an expert's advice to sort the science from the pseudoscience. Thank you for the info on why prunes are good for you! I love them but forget to eat them for months at a time.
Not specifically, but I'm just glad to have good sources of information. I'm perimenopausal and generally in good health and I want to keep it that way.
To be honest, I’m perimenopausal so I’m trying to create a mindset and habits that will help when I’m in the thick of it, so lifestyle tips and suggestions (the first post) are what I benefit from. Yet, the why and the science that comes with tips are helpful too.
Hi Stacie, Have you had a chance to read this post? https://menopausedietplan.substack.com/p/start-now-for-a-better-menopause
Please let me know what specific tips you'd like to hear about!
My struggle is that my meal prep is hit or miss, and i eat fast food a lot. Im trying to figure out how to cook for one as well
I am confused about supplements I should be taking. My vitamin D stays low, even though I take 5,000IU a day. My cholesterol started climbing to at 65. All my other heart numbers are good, so no worries about heart at this point. I’ve heard of I had gone on HRT it would’ve helped, but I never had any menopause symptoms at 49 when my periods stopped.
+1 to cholesterol questions! After a lifetime of normal cholesterol, mine is off the charts. (Both my good and bad cholesterol are high.) My doctor isn't concerned because I don't have any other risk factors for heart disease, but I'd love to bring it down -- or, I guess understand it better.
Hi Jamie,
Heart disease risk increases after menopause due to the loss of estrogen. Though your MD is not concerned, it pays to note that though high HDL is generally called “good” cholesterol because it often means a lower risk of heart disease, this may not be so for middle-aged women, according to a study published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology. The size of the particles of HDL seem to matter in women, and you may need specialized testing.
An eating pattern rich in soluble fiber and low in saturated fat is the best dietary approach for lowering LDL. Statin drugs also lowers LDL.
Here is a post that may help: https://menopausedietplan.substack.com/p/this-is-your-heart-on-menopause
Please let me know if you have more questions.
Same
Mine was high 250 and I lowered it in 4 weeks to 200 last year. I totally cut out red meat and sugar. It hasn’t been totally sustainable, but I watch my cholesterol intake. I went to 0% milk and don’t eat much cheese. When I do it’s 4% fat or under.
Carol, limiting saturated fat has much more of an impact on LDL levels than dietary cholesterol does. Also, no need to torture yourself by totally eliminating sugar because unless you have high triglyceride levels, sugar won't affect your blood lipids. What is your LDL level now that your total cholesterol is 200?
I also added almost daily 😬Metamucil.
Hi Carol, I'm not sure what's going on with your vitamin D level. What is your definition of "low?" This post may help you to decide what's right for you: https://menopausedietplan.substack.com/p/the-vitamin-and-mineral-supplements
I also wrote about magnesium in depth here: https://menopausedietplan.substack.com/p/magnesium-and-menopause
Let me know if you have any questions after you read these posts!
I am newly post menopause 🎉🎉🎉 But, I was in perimenopause for years, so it's been a long battle. I've gained a lot of weight during this and nothing seems to work to get it off. Being a veteran, my healthcare hasn't been ideal at VA, and I really want to lose weight.
Hi Kim, Here's an article I wrote for NextAvenue.org about your postmenopausal body: https://www.nextavenue.org/post-menopausal-now-what/
May I also suggest The Menopause Diet Plan? It's a book I wrote with Hillary Wright, MEd, RDN. It has a large section on weight loss that may be helpful. Here's another Substack post that may be helpful: https://menopausedietplan.substack.com/p/does-eat-less-move-more-work-for
Thank you so much!
I hope it's helpful!
Dietary tips that help combat some of symptoms (bloating, constipation), how to get more protein to hold on to the muscle we have and keep bones strong, hair thinning supplements and tips
Hi Cindy, This post covers protein: https://menopausedietplan.substack.com/p/pumping-up-protein-for-midlife-health and these may be helpful for your gut issues: https://menopausedietplan.substack.com/p/menopause-aging-and-gut-health and https://menopausedietplan.substack.com/p/my-second-favorite-f-word. You mentioned tips. What kind of tips are you looking for? Hope this helps!
New as well as tried-and-true ideas about healthy eating are really helpful. There's so much info (and misinformation) out there, and it's great to have an expert's advice to sort the science from the pseudoscience. Thank you for the info on why prunes are good for you! I love them but forget to eat them for months at a time.
Are there any particular issues concerning healthy eating you're interested in?
Not specifically, but I'm just glad to have good sources of information. I'm perimenopausal and generally in good health and I want to keep it that way.
Have you had a chance to look at all of my posts? If you don't see a topic you'd like covered, please let me know!