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cover of episode Your Guide to Menopause: What to Expect and How to Thrive

Your Guide to Menopause: What to Expect and How to Thrive

2024/11/12
logo of podcast Health Hacks with Mark Hyman, M.D.

Health Hacks with Mark Hyman, M.D.
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Mark Hyman: 我将详细解释更年期和围绝经期期间女性体内发生的实际情况，以及为什么每个人的经历都是独一无二的。我会提供实用的建议，包括饮食调整、激素替代疗法等，帮助女性更平稳地度过更年期，保持健康、知情和韧性。我会解释雌激素和孕激素下降如何影响骨骼健康、心脏健康和大脑健康，以及如何通过生活方式改变和补充剂来减轻症状。我还将讨论生物同源激素替代疗法的利弊，以及如何进行个性化治疗。 我将介绍功能医学如何通过个性化治疗方法来解决更年期症状的根本原因。我会解释为什么需要进行实验室检查来评估激素水平和其他生物标志物，以及如何根据这些结果制定个性化治疗方案。我会提供具体的饮食建议，包括哪些食物应该多吃，哪些食物应该少吃，以及如何补充营养来支持激素平衡。我还将讨论压力管理的重要性，以及如何通过瑜伽、冥想等方法来减轻压力。 最后，我会强调积极主动的重要性，以及如何通过了解更年期的生理变化和采取相应的措施来改善更年期体验。我会鼓励女性与医疗保健专业人员合作，制定适合自身的个性化治疗方案，以确保在更年期也能保持健康和幸福。 Vanessa: 作为节目的主持人，我将引导听众了解更年期的相关知识，并与Mark Hyman医生一起探讨更年期的各种症状和应对方法。

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Chapters
This chapter defines perimenopause and menopause, highlighting the hormonal shifts (estrogen and progesterone decline) that trigger various symptoms like hot flashes, mood swings, sleep disruption, and irregular periods. The experience is unique to each woman, with some experiencing minimal symptoms while others face significant challenges. The importance of proactive health management is emphasized.
  • Perimenopause is the transition phase leading to menopause.
  • Estrogen and progesterone levels fluctuate, causing various symptoms.
  • Every woman's experience is unique.

Shownotes Transcript

Hot flashes, mood swings, and sleepless nights—menopause isn’t easy, but it’s manageable if you have the right tools. In this episode, Dr. Mark Hyman breaks down what really happens during menopause, why every experience is unique, and how understanding these changes can be empowering. From diet tweaks to exploring hormone therapies, Dr. Hyman’s practical advice aims to make this transition smoother—helping you stay healthy, informed, and resilient.

Join the Health Hacks community and follow @healthhackspod on social for exclusive insights, expert advice and the latest in health science.

Which diet really gives you the best shot at optimal health? On Wednesday December 4th, Mark Hyman, MD will answer that question during The Diet Wars, a LIVE digital experience. Joined by Dr. Gabrielle Lyon, they’ll break down the science, debunk the myths, and share their expert perspectives to help you make the best choices for your health. Find out more and get tickets now at https://www.moment.co/markhyman)

Please note: These timestamps may vary slightly depending on which listening platform you are using.

0:00 - Understanding Menopause and Perimenopause

1:02 - Spotting Symptoms and Taking Charge of Your Health

4:00 - What Really Drives Menopausal Symptoms and Hormone Imbalances

7:06 - Testosterone Changes, Body Shifts, and Health Risks

8:09 - Hormone Replacement Therapy: What You Need to Know

10:44 - Estrogen’s Role in Heart and Brain Health

16:18 - Hormones in Balance: Self-Care and Tailored Therapies

23:15 - Why Lab Tests Matter: A Functional Medicine Approach

27:16 - Navigating Hormones, Adrenal Health, and Metabolism Changes

32:38 - Top Diet Tips: Essential Nutrients and Foods to Avoid

41:02 - Building a Menopause Toolkit: Protein, Hydration, and Stress Tips

49:09 - Thriving Through Menopause

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