Before your doctor’s visit.

Markers worth tracking

Ask your doctor to track these over time, so changes can be caught early.

• Blood pressure, target below 130/80
• Blood sugar (fasting glucose, HbA1c, insulin)
• Blood lipids, including ApoB
• Inflammatory markers (hs-CRP, ESR, ferritin)
• Vitamin D, B12, folate, homocysteine
• Body composition with InBody, to assess muscle mass and fat around the internal organs
• Bone density with DXA, as a baseline around menopause, especially with a family history or other risk factors for osteoporosis

What you can start with yourself

• Do heavy strength training two to three times per week
• Eat 30 grams of protein per meal, around 100 to 120 grams per day in total
• Prioritize sleep, at least 7 hours of quality sleep per night
• Be physically active every day, even a few minutes makes a difference
• Work actively on stress-reducing activities, such as breathing exercises, meditation or yoga

Questions to bring to your doctor

• Is hormone therapy an option for me, and if so, when?
• Which of my markers should be tracked over time?
• What is my risk for osteoporosis, cardiovascular disease and dementia, based on family history and other risk factors?