The No.1 Menopause Doctor: They’re Lying To You About Menopause! Brand New Science! (Men Need To Listen Too!): Mary Claire Haver

Dec 18, 2023 1h 24m 18 insights
Dr. Mary Claire Haver, a renowned menopause expert, discusses the widespread impact of menopause on women's health, affecting 1.2 billion globally. She highlights the medical system's failure to adequately address menopausal symptoms and offers actionable strategies including hormone therapy, nutrition, exercise, and stress reduction.
Actionable Insights

1. Advocate for Menopause Hormone Therapy

Understand that hormone replacement therapy (HRT/MHT) is safe and effective for the vast majority of women, especially when started early in perimenopause or within the first 10 years of menopause, to significantly reduce the risk of cardiovascular disease, diabetes, and dementia.

2. Prioritize Sleep for Restoration

Make sleep a top priority, as sleep disruption is a massive issue in perimenopause and menopause, negatively impacting cortisol levels, insulin resistance, and overall body restoration. Address hormonal causes of sleep disruption first, and seek a sleep specialist if needed.

3. Focus on Strength Training

Engage in strength training to counteract the dramatic loss of muscle mass (up to 10-15% in the first 10 years of menopause), which determines longevity, functionality, and resistance to sugars, and reduces the risk of osteoporosis.

4. Increase Daily Protein Intake

Significantly increase protein intake to maintain muscle mass, as it is crucial for preserving strength and functionality, especially during and after menopause.

5. Increase Daily Fiber Intake

Aim for a minimum of 25 grams of fiber per day (most women get only 12g). Fiber slows glucose absorption, keeps insulin levels lower, and feeds the gut microbiome, which is vital for overall health and reducing inflammation.

6. Monitor Vitamin D Levels and Supplement

Regularly check vitamin D levels and supplement if deficient, as about 85% of menopausal women are deficient. Vitamin D is a hormone with multiple functions, including reducing inflammation, preventing chronic diseases, and supporting mental health.

7. Reduce Added Sugars

Keep added sugars to less than 25 grams per day to reduce chronic inflammation, which is dramatically increased during menopause due to the lack of estrogen and testosterone.

8. Explore Intermittent Fasting (16:8)

Consider a 16-hour fasting window followed by an 8-hour eating window for systemic inflammatory benefits and lower insulin levels. Gradually adapt your body to this schedule over about six weeks, but note it is not suitable for everyone, especially those with eating disorders or certain medical conditions.

9. Communicate Openly About Menopause

Women should tell their story to anyone who will listen, including daughters, nieces, sons, and partners, to normalize the conversation, remove stigma, and ensure no one feels crazy or alone when experiencing menopausal symptoms.

10. Partners: Offer Support and Education

Supporting partners should approach conversations about potential menopause symptoms with love and gentleness, seeking to understand what is happening in her body and finding a healthcare provider together, rather than dismissing or misdiagnosing.

11. Discuss Non-Oral Estrogen Options

If considering hormone therapy, especially with a history or risk of blood clots, discuss non-oral forms like patches, rings, or pellets, as these bypass the liver and do not carry the same increased risk of clotting as oral estrogen pills.

12. Consider Vaginal Estrogen for GU Symptoms

For genital urinary syndrome of menopause (dryness, painful intercourse, recurrent UTIs), vaginal estrogen is a safe and effective local therapy, even for women with breast cancer, and can significantly improve quality of life.

13. Address Sexual Desire with Testosterone

If experiencing decreased sexual desire during menopause, discuss testosterone therapy (often compounded as there’s no FDA-approved option for women) or FDA-approved medications like Adi and Vilesi with a healthcare provider.

14. Consider Creatine Supplementation

Combine creatine supplementation with weightlifting to achieve greater gains in muscle mass and strength, particularly beneficial for postmenopausal women looking to combat muscle loss.

15. Incorporate Meditation and Mindfulness

Use meditation apps like Headspace to carve out 5-10 minutes daily for gratitude and relaxation. This practice can significantly improve mental well-being and help manage the mental side effects of menopause.

16. Adopt a ‘Strength Over Skinny’ Mindset

Shift your exercise focus from being thin or small to being strong, as the muscle mass developed now will serve you much more for longevity and functionality than a perceived lack of fat.

17. Prepare Meals and Snacks in Advance

Pack meals and snacks for the day, focusing on protein, green vegetables, fruits, nuts, and seeds, to ensure consistent healthy eating and meet nutritional needs, especially when busy.

18. Utilize Menopause Resources

Use resources like Dr. Haver’s website (which lists recommended providers, articles, and symptom trackers) and The Menopause Society’s list of certified providers to find appropriate care and advocate for yourself.