How To Health Podcast With Laurie Marbas, Md, Mba

In today's episode, I addressed a common question about managing menopause symptoms, particularly sleep issues, without using hormones. This is especially relevant for women with a history of breast cancer where hormone treatments are not advisable. Key Points Discussed: Lifestyle and Behavioral Strategies Sleep Hygiene: Maintain a consistent sleep schedule to align with your circadian rhythm. Develop a relaxing bedtime routine to increase melatonin production and reduce cortisol levels. Optimize your sleep environment to be cool, dark, and quiet. Diet and Hydration: Follow a whole food plant-based diet to reduce inflammation and improve overall health. Limit caffeine and alcohol intake as they can disrupt sleep. Stay hydrated but reduce fluid intake before bed to avoid nighttime awakenings. Physical Activity: Regular exercise can improve mood and regulate circadian rhythms. Avoid intense exercise close to bedtime; opt for relaxing activities like evening walks. Non-Hormonal Treatments Cognitiv