Podcast Summary
Exploring the Power of Yoga and Menopause: Yoga, particularly the headstand pose, boosts personal power and brain health. Understanding hormones, HRT, and self-care is crucial for managing menopause symptoms.
Key takeaway from this episode of The Doctor's Kitchen podcast is the importance of yoga, specifically the headstand pose, as a source of personal power and improved brain health for the host, Dr. Rupi. Additionally, Dr. Rupi interviews Dr. Louise Newson, a leading menopause expert, to discuss common struggles women face during and after menopause, focusing on the importance of understanding hormones, HRT, and self-care. Dr. Newson also shares her personal experience of discovering her own menopause symptoms. To stay updated on The Doctor's Kitchen, subscribe to their newsletter and download their app for access to recipes, health tips, and more, including a future menopause health goal. The podcast is sponsored by Airbnb and Whole Foods Market.
Menopause and weight gain: Hormonal changes at play: Menopause causes hormonal shifts that make it harder for women to metabolize sugar, leading to insulin resistance, increased cravings, and weight gain. Understanding these changes can help women make informed choices to mitigate the effects.
Women during and after menopause often struggle with weight gain due to a combination of factors related to hormonal changes. The loss of estrogen, progesterone, and testosterone can make it harder for the body to metabolize sugar, leading to insulin resistance and increased sugar cravings. Additionally, women may experience reduced motivation, poor energy, muscle and joint pains, and other symptoms that make it difficult to maintain a healthy lifestyle. The body attempts to compensate for the estrogen deficiency by producing estrogen in the fat cells, but the weak form produced (estrone) can contribute to inflammation and weight gain. Understanding these hormonal changes can help women make informed choices about their diet and lifestyle to mitigate the effects of menopause on weight gain.
Understanding Menopause and Weight Gain: Menopause brings physical and emotional changes, including weight gain, but it's a natural process. Poor sleep and inflammation can contribute to weight gain. Self-compassion and informed choices can help manage these challenges.
Menopause can bring about various physical and emotional changes, including weight gain, which can be a source of frustration and confusion for many women. However, it's essential to remember that these changes are not a result of personal failure but rather a natural biological response to hormonal shifts. Poor sleep, a common issue during menopause, can also contribute to weight gain due to increased inflammation and metabolic changes in the body. Self-compassion and education are crucial in dealing with these challenges. Women should understand that they have the power to make informed choices about their health, such as considering hormone replacement therapy, changing their diet, or adopting a new exercise routine. The menopause transition is not a short-term phase but a long-term process that requires careful planning and consideration. By focusing on evidence-based knowledge and personalized strategies, women can invest in their overall health and well-being throughout their menopausal years.
Understanding Menopause: Beyond Symptoms: Menopause is a hormone deficiency leading to potential long-term health risks, including increased inflammation and heightened risks for heart disease and dementia. Hormone replacement therapy can help mitigate these risks.
The menopause is more than just a few symptoms, it's a female hormone deficiency with potential long-term health risks. About half of the female population will experience menopause, and it's related to the decline of hormones like estrogens, testosterone, and progesterone. These hormones have important functions beyond fertility and menstruation, affecting various systems in the body, including the brain and bones. Without them, there can be increased inflammation and an increased risk of conditions like heart disease and dementia. Taking hormones can help mitigate these risks, as shown by a 50% reduction in risk for heart disease. It's crucial to understand the significance of hormones and the menopause to take a proactive approach to maintaining health and reducing risks.
Broadening the Definition of Menopause: Menopause is more than just the cessation of periods and fertility; it affects women's brains and requires a broader definition to include hormonal imbalances and systemic symptoms
The way we view and approach menopause needs reconsideration. The current definition, which focuses on the cessation of periods and fertility, is limiting and can lead to misunderstandings about the condition. Many women, especially those with early menopause or those who have had hysterectomies, do not fit neatly into this definition. Moreover, menopause is not just about gynecological changes; it also affects women's brains, leading to symptoms such as brain fog, anxiety, and memory problems. These symptoms are not caused by issues with reproductive organs but rather by hormonal imbalances in the brain. Therefore, it is essential to broaden the definition of menopause to include the systemic nature of the condition and the role of hormones as neurotransmitters. This shift in perspective could lead to better diagnosis, treatment, and overall understanding of menopause.
The importance of professional curiosity in women's health: Healthcare professionals should go beyond top-line info, challenge assumptions, and foster a culture of curiosity to improve women's health outcomes.
The lack of professional curiosity among healthcare professionals can lead to misunderstood or overlooked health issues, particularly in women. Hormonal imbalances can contribute to various diseases, including dementia, osteoporosis, and heart attacks. However, gynecologists and other specialists may not be aware of this connection due to their limited training. It's essential for healthcare professionals to go beyond the top-line information and delve deeper into research and original sources. This curiosity can lead to better patient care and improved health outcomes. Moreover, the stigma surrounding women's health and the historical neglect of women's issues have resulted in a lack of understanding and awareness. Women have been silenced and marginalized, with their symptoms being attributed to their wombs or mental health issues. It's crucial to challenge these assumptions and promote a deeper understanding of women's health and the importance of professional curiosity. The rise of social media and open discussions about health issues can help bridge the gap between patients and healthcare professionals. Patients are increasingly becoming more informed and engaged, and healthcare professionals can learn from their experiences and insights. By fostering a culture of curiosity and openness, we can work towards better understanding and addressing the unique health needs of women.
Women's voices on hormonal health overlooked: Women advocate for choice in hormonal health treatment, drawing parallels to Semmelweis' fight for hand washing. Despite skepticism, they push for recognition and evidence-based solutions.
Women's voices and concerns, particularly regarding hormonal health and menopause, have been overlooked and dismissed for far too long. This issue is not just about physical symptoms, but also about the mental toll it takes on women. The comparison was drawn to Semmelweis, a 19th-century gynecologist who was ignored when he identified hand washing as a crucial factor in reducing mortality rates. Today, women are advocating for choice in their hormonal health treatment, similar to how Semmelweis wanted to address the root cause of the problem. Despite facing skepticism and being gaslighted, women continue to push for recognition and evidence-based solutions. The importance of listening to women's experiences and concerns cannot be overstated.
Misunderstanding and Misdiagnosis of Mental Health Conditions, Importance of Hormones for Women's Health: Misunderstood mental health conditions can lead to feelings of gaslighting. Hormones, particularly vaginal, can improve incontinence, overactive bladders, and vaginal microbiomes, making them crucial for women's health. Consider risks of not using hormones and advocate for their use as first line treatment.
Individuals with mental health conditions, such as bipolar, manic depression, and schizophrenia, are often misunderstood and misdiagnosed, leading to feelings of gaslighting. Regarding medical treatments, it's essential to consider the risks of not taking hormones rather than just the risks of taking them. For instance, vaginal hormones, which can reduce urinary tract infections, should be considered first line for women experiencing incontinence or overactive bladders. These hormones can also improve vaginal microbiomes and have beneficial effects. It's crucial to question why one isn't using hormones, whether systemic or vaginal, as they are generally safe and effective. Additionally, Louise's advocacy efforts extend beyond public information sharing to speaking directly with medical specialists, pushing for hormone therapy to be considered first line for various conditions affecting women.
Open communication and collaboration are key to advancing menopause understanding and treatment: Recognizing the importance of ongoing conversations and collaboration between healthcare professionals and patients, as well as among professionals, can lead to new discoveries and advancements in menopause treatment.
Open communication and collaboration between healthcare professionals and patients, as well as among professionals themselves, are crucial for advancing our understanding and treatment of the menopause. Menopause is a complex process that lasts a lifetime, and each individual's experience is unique. While scientific evidence is essential, clinical experience and open conversations can provide valuable insights and lead to new discoveries. For instance, neuroscientist Lisa Musconi's perspective on hormones and the brain has challenged Louise's views, leading to a deeper understanding of the role of estrogen and potential research on testosterone. By recognizing the importance of ongoing conversations and collaboration, we can make significant strides in addressing the misconceptions and limitations surrounding menopause treatment.
Understanding Menopause Risks Beyond Symptoms: Menopause involves more than just symptoms; it's linked to increased health risks like osteoporosis, dementia, and cardiovascular disease. Prioritize managing these risks, even if you don't experience symptoms.
Menopause is not just about symptoms, but also about the associated health risks, which include an increased risk of osteoporosis, dementia, cardiovascular disease, and more. It's essential to consider a plan for managing these risks, even if one doesn't experience symptoms. Hypertension, another condition without symptoms, serves as a good analogy. We need to shift our focus from symptoms to health risks, especially for women who don't report symptoms. This perspective is crucial for addressing the underrepresentation of women's health concerns in decision-making forums. The author, a medical writer and menopause specialist, shares her personal experience of not recognizing her menopause symptoms despite having treated thousands of patients. This illustrates the importance of understanding the myriad of symptoms and health risks associated with menopause.
A doctor's personal experience with menopause symptoms: Understanding and addressing the complex nature of menopause symptoms is crucial for women's quality of life. Approach menopause with compassion, knowledge, and a holistic perspective.
The menopause transition can bring about various physical and emotional symptoms that can significantly impact a woman's quality of life. The speaker, a doctor, shares her personal experience of going through menopause and the exhaustion, weight gain, muscle and joint pains, night sweats, and other symptoms she faced. She also mentions the emotional turmoil of catastrophizing about her health and feeling unheard by the medical community. The speaker's story underscores the importance of understanding and addressing the complex nature of menopause symptoms and providing support and resources for women going through this transition. It's essential to approach menopause with compassion, knowledge, and a holistic perspective, recognizing that each woman's experience is unique.
Navigating healthcare with multiple symptoms: Being an informed patient, advocating for oneself, and exploring various treatment options are crucial when dealing with multiple symptoms in the healthcare system.
Navigating the healthcare system with multiple symptoms can be overwhelming and frustrating. The speaker shares her experience of dealing with various health issues, including headaches, joint pain, low mood, and potential lymphoma, and feeling the need to prioritize which symptoms to address in her limited appointment time. She also discusses the importance of listening to others' insights, as her daughter suggested she might be experiencing menopause despite her not having a period for months. The speaker's journey to receive appropriate hormone replacement therapy (HRT) involved persistence and advocacy, as well as exploring different treatment options, including testosterone. This experience underscores the importance of being an informed patient, advocating for oneself, and being open to various treatment options.
Menopause Access: A Crucial Issue for All: Menopause affects half the population, and access to evidence-based hormone treatments is crucial for improved quality of life. Seek education and help to overcome stigma and ensure access for all.
Access to evidence-based hormone treatments during menopause is a crucial issue that affects a large portion of the population, regardless of gender. Dr. Louise Newson, a doctor and menopause advocate, shares her personal experience of struggling to receive the right treatment despite being a white, middle-class, educated woman. She is determined to ensure that everyone who wants hormone therapy can access it, emphasizing the importance of choice and education. Menopause is not just a woman's problem, as 49% of the population will be indirectly affected. Raising awareness and providing better access to treatments can lead to improved quality of life, increased productivity, and broader societal benefits. Dr. Newson encourages people to take the next step and seek out the right help for themselves, as education and understanding are key to overcoming the stigma surrounding menopause. For herself, she manages stress through practicing yoga, meditation, and mindfulness.
Appreciate the present and cherish every moment: Enjoy life now, prioritize self-care, and improve sleep quality through routine, technology, and mindfulness practices.
Cherishing every moment and practicing self-care, particularly good sleep hygiene, are essential for living a fulfilling life. The speaker emphasizes the importance of enjoying the present and not regretting missed opportunities. She shares her personal experience of losing her father at a young age and the impact it had on her perspective towards life. She also highlights the significance of sleep, mentioning that she struggles with it but has found ways to improve her sleep quality. The speaker suggests creating a routine, avoiding eating close to bedtime, and using technology like an Oura ring to monitor sleep patterns. She also recommends meditation as a tool to clear the mind and promote relaxation. Overall, the discussion underscores the importance of living in the moment and taking care of oneself to make the most of each day.
Improve overall well-being through mental and physical practices: Prioritize mental and physical wellness through practices like meditation, yoga, focusing on constructive activities, leaving distractions behind, taking personal responsibility, considering individual differences in nutrition, striving for balance, and finding peace with imperfection.
Prioritizing mental and physical wellness through practices like meditation, yoga, and focusing on constructive activities can significantly improve overall well-being and productivity. The speaker emphasizes the importance of leaving distractions and baggage outside, focusing on the present moment, and taking personal responsibility for one's health and wellness. Additionally, the conversation touched on the importance of considering individual differences when it comes to nutrition and dietary needs, particularly as we age. It's essential to strive for balance and consider the long-term implications of our choices. The speaker also emphasized the importance of understanding that we will never be perfect and that it's essential to find peace with that reality. Lastly, the conversation touched on the ongoing debate surrounding protein intake as we age and the importance of considering individual needs and the bigger picture when making dietary choices.
Everyone's dietary needs are unique: Focus on finding a healthy, personalized diet through experimentation and variety, rather than stressing over specific macronutrient intake or extreme diets.
There is no one-size-fits-all approach to diet and nutrition. While some diets may work better for certain individuals based on their genetics, exercise routines, and personal preferences, it's essential not to be too rigid or stressed about changing your diet. Instead, experimenting and finding what works best for you is key. Don't worry too much about specific macronutrient intake or following extreme diets like vegan or Atkins. Instead, focus on variety and ensuring that 80% of your diet is healthy. Remember, there is no definitive scientific evidence that proves one diet is superior to another in all cases. Additionally, personalization of medicine and nutrition is crucial, as individual needs and circumstances vary greatly. Lastly, it's important to enjoy your food and not let fear of deficiency drive your choices. Instead, consider plant-based sources of protein, such as hemp seeds, pumpkin seeds, and nut butter, to incorporate into your diet in enjoyable ways.
Embracing Positivity and Surrounding Herself with Good People: Learning to ignore negative opinions and surround oneself with positive influences can lead to increased resilience and a more positive outlook on life. Understanding the role of hormones in health and prioritizing personal happiness are also important factors in achieving overall well-being.
The speaker has learned to become more resilient and focused by changing her perspective on various aspects of her life. She has come to understand the importance of ignoring negative opinions and surrounding herself with good people. This has helped her deal with challenges and maintain a positive outlook. Additionally, she has come to appreciate the significance of hormones and has become more open-minded about their role in health. Overall, the speaker's experiences have taught her to be more selective with who she listens to and to prioritize her own happiness.
