As women age, the topic of menopause becomes increasingly relevant. While the average age of menopause in the U.S. is around 51, the pre-menopausal period, known as perimenopause, typically occurs between the ages of 35 and 45. During this time, hormone levels start to fluctuate, leading to a variety of symptoms that can affect women both physically and emotionally.
Dr. Mary Claire Haver, a board-certified OB/GYN and founder of The ‘Pause Life, emphasizes the importance of understanding the potential changes that may occur during perimenopause. By educating yourself early on, you can be better prepared to navigate the menopausal transition when the time comes.
Here are six key steps you can take in your 30s to prepare your body and mind for menopause:
1. **Get enough calcium**: Bone loss accelerates during the menopause transition, making it crucial to prioritize bone health in your 30s. Aim for 1,000 milligrams of calcium per day through foods like dairy, fish with bones, and leafy greens.
2. **Prioritize heart health**: The risk of heart disease increases during menopause, so establishing heart-healthy habits early on is essential. Incorporate cardiovascular exercise, resistance training, and a protein- and fiber-rich diet into your routine.
3. **Fill up on fiber**: Fiber can help protect against metabolic issues that may arise during menopause. Aim for at least 25 grams of fiber per day through fruits, vegetables, whole grains, and legumes.
4. **Focus on strength training**: Combat muscle loss by incorporating strength training exercises into your routine. Maintaining muscle mass can help preserve bone density and protect against conditions like osteoporosis.
5. **Track your mental health**: Be aware of the potential impact of fluctuating hormones on your mental health during perimenopause. Practice mindfulness, journaling, or seek support from trusted individuals if you experience changes in your mental well-being.
6. **Find a menopause-informed provider**: Not all healthcare providers are well-versed in menopause care, so it’s important to find a practitioner who can offer personalized support and treatment options. Organizations like The Menopause Society (NAMS) can help you locate certified menopause clinicians in your area.
By taking proactive steps in your 30s to prepare for menopause, you can better manage the transition and maintain your overall health and well-being. Remember, the best time to see a doctor about menopause symptoms is as soon as you start experiencing them, as early intervention and support can make a significant difference in your menopausal journey.