Hormone Replacement Therapy
What is hormone replacement therapy (or HRT / menopausal hormone therapy)?
This is the most effective treatment for moderate-to-severe hot flashes and night sweats during perimenopause.
What is aerobic exercise?
Aim for 150-200 minutes per week of moderate activity like fast paced walking to control weight and increase heart health.
What is calcium?
During post-menopause, increase your daily intake of calcium (bone-protecting mineral) to 1,200 mg.
What is cool (or comfortable)?
Keep your bedroom cool —not too hot or cold—to combat night sweats.
What are mood swings?
Mood swings are common in perimenopause due to hormone fluctuations.
What are hot flashes (and/or night sweats)?
HRT dramatically reduces or eliminates hot flashes and/or night sweats by up to 90% in many women.
What is strength (or resistance) training?
Build muscle and burn more calories with strength or resistance training at least twice weekly.
What is vitamin D?
Vitamin D, at 600-800 IU daily post-menopause, helps your body absorb calcium.
What is caffeine?
Skip caffeine —found in coffee, tea, and chocolate—late in the day.
What is depression?
Women with a pre-menopause history of depression are at higher risk for symptoms during the transition.
What is 60?
Benefits of HRT generally outweigh risks if started before the age of 60 or within 10 years of menopause.
What is preserving (or improving) bone density (or bone health/preventing osteoporosis)?
Combining aerobic, strength, and impact activities (like resistance training 2–3 times weekly plus weight-bearing cardio) is ideal for this dual benefit: maintaining bone density in the hips and spine while lowering risks of heart disease and mood issues in perimenopausal and postmenopausal women.
What is protein (or high-quality protein)?
Aim to eat 1 gram of protein per pound of body weight daily (eat 140 grams of protein each day if you want to weigh 140-pounds), including protein (beef, fish, poultry, legumes, eggs, and/or dairy) in each meal, to preserve muscle mass and boost metabolism as it slows down during perimenopause.
What is a bedtime routine?
Wind down with a pre-bedtime routine of reading (wearing blue light glasses if reading on phone), listening to music, or a warm bath.
What is brain fog (or meno-fog)?
This term describes the "cloudy" feeling of forgetfulness, trouble concentrating, and slowed thinking that up to 60% of women report during perimenopause and early menopause due to estrogen decline.
What is cardiovascular disease (or heart disease)?
Evidence shows HRT beginning in perimenopause or within 10 years of menopause onset may lower the risk of developing heart disease, a leading cause of death in women.
What are pelvic floor exercises?
Kegel exercises strengthen pelvic floor muscles to prevent incontinence, a common menopause issue.
What is fiber (or dietary fiber)?
Boost intake of fiber (0.88 to 1.23 ounces daily from whole grains, fruits, vegetables, beans, and nuts) to assist with weight management, stabilize blood sugar, promote gut health, and help ease constipation or bloating common in menopause.
What is bedtime?
Exercise daily, but not within a few hours of bedtime, to avoid disrupting your sleep.
What is mindfulness (or mindfulness meditation/ mindful breathing)?
Practice mindfulness for 5-10 minutes daily—focusing on your breath or senses in the present moment—to quickly reduce irritability, anxiety, and hot flash-related stress during perimenopause.
What is 64% (or up to 64% reduction in cognitive decline)?
Recent studies highlight that beginning estrogen-based therapy during perimenopause offers greater long-term benefits while reducing risks compared to later start time, including reduced chances of cognitive decline by up to 64%.
What improves balance (or balance and flexibility/stability)?
Practicing yoga, tai chi, or Pilates improve balance —which is crucial during menopause to prevent falls and fractures—while also improving flexibility, reducing stress, and supporting better sleep and mood.
What is 200 calories?
Reduce daily calories by about 200 compared to your 30s/40s to offset slower metabolism.
What is keeping the bedroom cool (or cooling the sleep environment/lowering bedroom temperature)?
Keeping your bedroom at 60-67°F, using a fan, moisture-wicking sheets, or layering light bedding—is one of the most effective ways to reduce awakenings from night sweats and hot flashes, improving overall sleep quality during perimenopause and menopause.
What is antidepressant?
Hormone replacement therapy demonstrates effectiveness comparable to traditional antidepressant medications for relieving depression.