Menopause Toolkit
Framework from Haver's book The New Menopause covering nutrition, exercise, stress reduction, and supplementation for menopause symptom management.
Assembled by Cited from Mary Claire Haver's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
7-
In a protocol
Aim for 25g minimum, 35g optimal of dietary fiber per day from varied whole food sources; increase gradually.
“Optimal for heart health is 35 for women
UW▶ 54:35Dosage25g min, 35g optimal/day; increase graduallyCaveatsSudden increase causes bloatingCertaintyexplicitstrong endorsement25g min, 35g optimal dietary fiber -
In a protocol
Heavy lifting is essential for preventing osteoporosis and maintaining muscle in midlife.
“I am serious about heavy lifting
UW▶ 18:00Certaintyexplicitstrong endorsementResistance training for bone/muscle -
In a protocol
Supplement vitamin D and target serum levels of 60-100; many women are deficient.
“reaching a level of 60 to about 100
UW▶ 52:08Dosage2,000-4,000 IU/day maintenance; 50,000 IU loading dose if deficient; target serum 60-100Certaintyexplicitstrong endorsementVitamin D -
In a protocol
Supplement ~2,000 mg/day omega-3 (DHA+EPA), more for vegan/vegetarian using algae-based form.
“around 2,000 milligrams of omega-3 fatty acids
UW▶ 52:50Dosage~2,000 mg/day EPA+DHA; higher if veganCertaintyexplicitrecommendationOmega-3 fatty acids -
In a protocol
Creatine benefits women in perimenopause/menopause beyond muscle—mental health and cognition; ease in.
“start with about three milligrams per day
UW▶ 56:55DosageStart 3 g/day, can increase to 5 g; up to 10 g on heavy training, travel, or sleep-deprived daysCaveatsSpeaker said 'milligrams' but standard is gramsCertaintyexplicitstrong endorsementCreatine -
In a protocol
Counseling/therapy for ACE/childhood sexual assault history is critical because untreated trauma reduces longevity comparable to smoking.
“We can bring your risk down if you get help, if you go through counseling
UW▶ 1:03:55Certaintyexplicitstrong endorsementTrauma therapy as part of longevity/stress reduction