4 Pillars for Perimenopause & Menopause Health
A successful hormonal transition starts with a good lifestyle review.
This mini-course is an even deeper dive into each Pillar of Health and the significance of the Lifestyle review for midlife women when their sex hormones fluctuate more unpredictably than before, making their lifestyle habits less their friends and more their enemies. It can often feel like we lose control over our lives if our lifestyle suddenly turns against us. When we learn facts about Lifestyle habits and possible tools for initiating lifestyle change, we start feeling empowered again by regaining control over our lives,
For convenience, the course is structured in a WHAT-WHY-HOW-WHAT frame, followed by a half-hour online consultation with Dr Ivana for further clarity and a personalised approach and application.
This is a good starting point for any woman transitioning through perimenopause/ Menopause experiencing symptoms and wishing to address them naturally before investigating other pharmacological options, which can be added if needed.
Navigating Perimenopause and Menopause is much more than the decision to take HRT or not. There are many options that we can choose from.
What will you learn in the 4 Pillars Program?
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✺ Food ✺
It is not only about what we eat but also when, how, why, and with whom we eat.
Food is either medicine or a toxin to our bodies and minds.
When we eat real food slowly and mindfully, using all our senses, in a safe environment, ideally with people we love and feel good around, the food becomes medicine. Other substances like alcohol and smoking are also important to review.
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✺ Exercise ✺
Aerobic, strengthening and restorative exercises are recommended for perimenopausal and menopausal women. Even more important is to start moving your body more than before while listening to the body's needs. Understand the power of initiating small steps and building slowly on them.
Start preparing to “climb Mt Everest by walking around the block, not by climbing the mountain.”
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✺ Sleep ✺
Good night's sleep starts in the morning by exposing yourself, particularly your eyes, to natural daylight.
The science of sleep still lacks much information, but what's known is that if you sleep well, you are more likely to be able to change other lifestyle habits easily. It’s all about establishing a good night-time sleep routine.
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✺ Stress ✺
It's not a question of whether you are stressed. The question is, do you know how to manage your stress effectively?
My favourite metaphor for stress management is the Surfing the Ocean metaphor:
“Stress is the Ocean in which we all swim every day. Do you know how to surf that ocean? Do you surf to survive, or do you surf with joy, and you thrive while surfing?”
The mini-course package is a good starting point for any woman transitioning through perimenopause & Menopause, experiencing troubling symptoms and wishing to address them naturally before investigating other pharmacological options, which can be added if needed.
Navigating Perimenopause & Menopause is much more than the decision to take HRT or not. There are many options that we can choose from.
Get access to this online program to learn about Lifestyle changes you can make to support yourself during the transition into Perimenopause and Menopause.
Disclosure: The information in the video is general and based on current knowledge of Menopause Health and Lifestyle Medicine at the time of creation (October 2024). When followed by an online consultation with Doctor Ivana, it becomes individual medical advice. Alternatively, see your other health professional for medical advice.
✺ Frequently asked questions ✺
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It is made of four prerecorded videos. Each is about one topic ( one lifestyle pillar). After watching all four videos, you will be informed about (up-to-date when recorded) scientific evidence-based information from lifestyle medicine. That will allow you to use your consultation time more effectively and ask Dr Ivana questions about your situation.
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No, you can watch them in any order, but try to watch them all, even a few times, before booking your consultation with Ivana. We often learn better if we repeat watching/ reading the same lesson a few times.
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You can, but every pillar of health ( the lesson) is good to watch. Even if you think that you don’t need to change anything in that particular domain of lifestyle, you will potentially learn something new that you can use to improve your good habits.
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You can, but it will make the use of your consultation time less effective. The course is organised in this order ( watch all four videos, then have a video consultation with Ivana) to maximise your pre-consultation learning so you can fully benefit from the consultation time.
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The thirty-minute course consultation will allow you to cover some questions/dilemmas from the videos. For some women, that will be enough, but for many others, it is just the beginning of coaching/consultation with Ivana. After that, you can book more consultations with Ivana at a separate price ( see consultation fee section ).
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Unfortunately, no. The content of the prerecorded videos is Dr Ivana’s intellectual property, and once purchased, it is impossible to return. For the same reason, you cannot share the videos with anyone else.