Prepare Your Body and Mind In Your 30s To Make Menopause Easier

In the U.S., the average age of menopause—when menstruation ends and reproductive years conclude—is around 51. Though menopause might seem distant in your 30s, this decade is crucial for preparing your body and mind for the transition. Perimenopause, the phase leading up to menopause, often starts between ages 35 and 45, with hormone levels beginning to fluctuate and causing various symptoms. By taking proactive steps now, you can make the menopausal transition smoother and more manageable.

1. Get Enough Calcium

The Importance of Bone Health

Bone loss accelerates during the menopause transition, and low dietary calcium can exacerbate this. Your 30s are the last chance to "max out" your bone density before aging and menopause contribute to bone loss. Aim for 1,000 milligrams of calcium per day, the recommended dietary allowance for women aged 19 to 50.

Sources of Calcium

Incorporate calcium-rich foods such as yogurt, milk, cheese, and kefir into your diet. Non-dairy sources include canned sardines, salmon (with bones), kale, broccoli, and bok choy. Be cautious with calcium supplements, as they can increase the risk of atherosclerosis and kidney stones. Always consult a doctor or dietitian before starting supplements.

2. Prioritize Your Heart Health

Why Heart Health Matters

The risk of heart disease increases during menopause due to decreased estrogen levels, which have a protective effect on heart health. This can lead to increased belly fat, raising the risk of chronic conditions like high blood pressure, high cholesterol, and high blood sugar.

Heart-Healthy Habits

Adopt heart-healthy habits in your 30s by engaging in cardiovascular exercise, resistance training, and following a protein- and fiber-rich, anti-inflammatory diet. Ensure you get quality sleep and manage stress effectively to keep your heart in top shape.

3. Fill Up on Fiber

Benefits of Fiber

Fiber is essential for gut health and can protect against metabolic issues during menopause. Lower estrogen levels and increased belly fat can lead to insulin resistance and metabolic syndrome.

Daily Fiber Intake

Women should aim for 25 grams or more of fiber per day, though most only consume about 12 grams. Increase your intake with fruits, vegetables, whole grains, and legumes, which are also packed with essential vitamins and minerals.

4. Focus on Strength Training

Combat Muscle Loss

Strength training is vital for preparing for menopause and healthy aging. As we age, we lose muscle mass, a process accelerated by menopause. Strength training helps preserve muscle, maintain bone density, and protect against insulin resistance.

Recommended Exercise

Aim for 150 minutes of moderate-intensity exercise and at least two days of resistance training per week. This can help mitigate muscle loss and support overall health.

5. Track Your Mental Health

Mental Health and Menopause

Declining sex hormones during menopause can impact mental health, increasing the risk of depression, especially during perimenopause. Monitoring your mental health and being aware of changes can help manage these effects.

Mental Health Strategies

Keep a journal to track your thoughts and feelings, practice mindfulness, and communicate with trusted individuals. If you're feeling low, seek help from a doctor or therapist. Hormone therapy may also help stabilize mental health during menopause.

6. Find the Right Provider

The Need for Specialized Care

Not all doctors are well-versed in menopause care. Finding a clinician knowledgeable about menopause is crucial for managing symptoms and receiving personalized care.

Resources for Finding Providers

Use The Menopause Society's search tool to find certified menopause clinicians. Telemedicine options like Alloy Health, Evernow, and Midi offer personalized care for perimenopause and menopause. Dr. Mary Claire Haver's The 'Pause Life website is another valuable resource.

When to See a Doctor

Consult your doctor as soon as you start experiencing menopause symptoms. These can include hot flashes, weight changes, mental health issues, sleep disturbances, and musculoskeletal pain. Early preparation and the right care provider can make menopause symptoms more manageable.

By taking these proactive steps in your 30s, you can better prepare your body and mind for the transition to menopause, ensuring a smoother and healthier journey.