Should you create a birth plan for menopause?

For those of us who had babies, we all know how much time and energy we spent creating a birth plan, especially for our firstborn. It was all so new and scary. Having a plan, and knowing what to expect made it feel like we had some control of our journey. We went to the birthing classes, talked to doctors, other pregnant moms, moms who just had a baby, read books, etc.

Our birth plan included which doctor, hospital, the route to get there, what I needed to take in my overnight bag, options for medications (aka, epidural), which doctor I'd have if mine was on vacation, and post-recovery expectations. I planned to give birth naturally, but after 12 hours of labor and no progress, I decided to get an epidural and I had my son in the next hour. Even though the epidural wasn't in my initial plan, I knew it was an option if I needed it. And I didn't beat myself up for choosing that option. I had also planned to breastfeed for 6 months, but that also wasn't working out as planned. I gave that up after 6 weeks when I went back to work. Did I feel like a failure? Yes, I sure did. But yelling profanities at my son every time he latched on wasn't good for me or him!

So what does this have to do with menopause? Like giving birth, menopause is a time when our bodies will go through a MAJOR shift and it's different for every woman. If you are not prepared or don't have a plan, you're likely going to be thrown into panic mode when all the perimenopausal symptoms hit. You won't know what choices you have and likely your doctor won't either. (According to the Menopause Society most OB/GYN training lacks the curriculum to properly care for menopausal women).

Knowing what is happening to your body, understanding the vast array of symptoms, and what is available to help (both naturally and with pharmaceuticals) can make this transition much more manageable. But it does require a bit of research and LISTENING to your body.

When I started my health coaching journey, I intended to do "all the things" to make my menopause transition a walk in the park. And while my symptoms haven't been debilitating, I knew despite doing all the lifestyle things my body was still "roughing it." So I did a deep dive into hormone replacement therapy and what I found out blew my mind. We do have options to help us, we don't have to suffer and every woman should have a CHOICE as to how they want to navigate this journey. I'm not "pro-HRT" and I'm not "anti-HRT." I want every woman to be able to have an educated conversation about menopause with the most up-to-date science, understand the risks/benefits of EVERY OPTION specific to them, and then make a choice that is BEST FOR THEM. The problem is finding a doctor who is well-educated in menopause care.

My advice for all of you in your late 30's? Start educating yourself about this transition, and make a plan. If you're already in the thick of it, it's not too late, but time is of the essence and I'm here to help!

Here's what your menopause plan should include:

1. Find a knowledgeable menopause doctor or NP (it doesn't have to be an OB/GYN). A great place to start if your current doctor isn't well-versed in menopause care is the North American Menopause Society. Or search for a telehealth option.

2. Track your cycle and symptoms. Your cycle is a great indicator of your health.

3. What lifestyle changes can you make now to ease the transition? (stress, mindset, nutrition, strength training, movement, hydration, toxin reduction). These are things health coaches can help with, wink-wink :).

4. Track your yearly bloodwork (watch for changes in your cholesterol, triglycerides, Ha1C, fasting insulin, and ALT/AST)

5. Understand your options for care, including birth control, supplements, and hormone replacement therapy (also known as menopause hormone therapy).

6. Follow these amazing female doctors on Instagram, Facebook or YouTube: Dr. Mary Claire Haver, Dr. Kelly Casperson, Dr. Corinne Menn, Dr. Heather Hirsch, Dr. Rachel Rubin

If all of this seems overwhelming, message me, I'm happy to help! Or sign up for my 12-week Menopause program, the next session starts May 5th. This will educate you on the lifestyle factors that matter in midlife as well as one-on-one coaching to customize your plan.