The natural transition of menopause can present many associated health challenges including hot flashes, sleep disruption, mood changes, brain fog, joint aches, and fluctuations in weight. Multiple studies have shown that lifestyle medicine can be an effective treatment for these symptoms. The American College of Lifestyle Medicine identifies six pillars of good health: nutrition, physical activity, restorative sleep, stress management, social connection, and avoiding risky substances. Following the guidance in these pillars can reduce the symptoms of menopause and the risks of aging such as cardiovascular disease, diabetes, declining muscle mass, and osteoporosis. Patients who utilize lifestyle interventions to treat menopause have experienced improved sleep, weight maintenance, and emotional well-being.
A new group program
Kinwell is pleased to offer Lifestyle Medicine: Menopause, a new addition to our Better Together shared medical appointments. This six-week program for patients experiencing perimenopause and menopause will be led by Dr. Miranda Raiche, a Kinwell clinician. Dr. Raiche is a board certified family physician and has a special interest in preventive health and women’s health. “This course is designed to help patients navigate this transitional stage of their lives,” said Dr. Raiche. “By optimizing lifestyle habits, women can support their changing bodies, decrease menopause symptoms, and thrive physically, cognitively, and emotionally for the rest of their lives. I am so excited to offer this program with very usable, practical information to help women feel their best.”
The online program is available to patients across Washington state who are covered by an accepted health plan. Patients will learn how women’s bodies change, the physical and emotional impact of this transition, and how nutrition, fitness, and sleep health can be treatment options. To learn more about the program and to register, call Lesley Baker, Kinwell’s group programs coordinator, at (509) 213-4944.
Food, movement, and sleep
During menopause, metabolism slows and muscle mass declines, which can lead to weight gain and increased metabolic risks such as insulin resistance and diabetes. By prioritizing balanced meals that have adequate lean protein, are high in fiber, and low glycemic index, women can help control hunger, weight gain, and blood sugars. Exercise is another pillar of health for treating menopause. Even simple daily movement like walking can burn calories, improve sleep quality, and reduce anxiety. Patients will learn the importance of incorporating aerobic activity, strength training, and balance/stretching/flexibility exercises into a weekly exercise routine.
Of course, sleep disruption can be one of the most challenging aspects of menopause. Poor sleep can impact energy, mental acuity, and emotional well-being. It also increases the risk of cardiovascular disease and dementia. Lifestyle Medicine: Menopause will go beyond the basics of sleep hygiene—maintaining a regular bedtime and waking schedule and reducing screen time before bed—and explore proven ways to optimize restorative sleep.
Lifestyle Medicine: Menopause will also explore tactics to reduce stress, including breathing and meditation. Tactics as simple as a five-minute walk, a phone call with a good friend, or listening to music can restore perspective and encourage positive thinking.
To register for this program, call Lesley Baker, Kinwell’s group programs coordinator, at (509) 213-4944.
