Your Trusted Source for the Latest Menopause News & Research

It’s Sunday and you know what that means, another roundup of menopause in the news. October is Menopause Awareness Month, which apparently means everyone and their cousin is suddenly an expert. Lucky for you, I'm actually trained for this.

What You May Have Missed This Week at BLF:

• 10/08: The Role of Diet & Exercise in Lifestyle Medicine
• 10/09: The Truth About Hormone Testing in Menopause

This week at the Fork That Kitchen Club we kept things cozy and nourishing with Savory Breakfast Biscuits, Hashbrown Ham & Gruyere Egg Cups, Cream of Tomato & Garlic Soup, and a Gingerbread Oat Milk Latte that is just as good as anything you get in a coffeeshop.

Now, let's talk about something nobody's thinking about but everyone needs, hydration in the winter months. I know, it's not sexy but just because we’ve traded the AC for the heater doesn’t mean we can replace our water bottle with pumpkin spice lattes and eggnog (shudders).

Myth #1: Everyone needs a minimum of 64 oz per day

False. Everyone's needs are different. Activity levels and even the weather are just a couple factors that change your requirements. For those of us going through the menopause transition or are already post menopause, we need more water than we did in our 20s and 30s to aid digestion, joint lubrication, and temperature regulation.

So how much do we need? Read on.

Myth #2: Thirst is a reliable indicator

False. By the time you feel thirsty, you're already mildly dehydrated. The best indicators to know how much you need is urine color (this is my preferred method), how often you need to urinate, and your overall physical and cognitive performance. 

Urine that is clear to light yellow is the ideal color, and if you are urinating every 2-3 hours during the day, this is an easy way to gauge how hydrated you are. If it's a darker yellow, you know you need to step it up. If it's clear or a light yellow, then you've found the sweet spot for your needs for that day. 

Also, keep in mind that it's not just the amount of plain water that counts. For many, as much as 20% of our fluid intake comes from the food we eat. And that morning cup of coffee or tea and the sparkling water you've been sipping on all afternoon count too. 

Myth #3: Sports drinks are better than plain water

Depends. If you've been exercising vigorously or have been training for a marathon in 90F heat, then a sports drink might be a better option, at least at first. But for exercise in cool weather (or air conditioning) that is under an hour, water is all you need. 

Bottom Line: being chronically underhydrated can lead to headaches and poor concentration, joint pain, fatigue, and even increase cravings. And if you're in perimenopause, you may already be dealing with those issues so let’s not poke the bear, eh?

Ok, folks, that’s all for this edition of the roundup. Stay tuned either here or on my socials as we’ve got another busy week coming up!

Coming Up This Week:

• 10/15: 13 Tips for Hair Loss in Menopause Blog Post
• 10/15: Lifestyle Medicine & Stress Management
• 10/18: World Menopause Day
• 10/22: Lifestyle Medicine & Restorative Sleep

The Fork That Kitchen Club has you covered this week with hearty veggie bone broth, mini pear crisps, dalgona whipped coffee, and other fall favorites to fuel your body through this transition. Sign up for the newsletter to get these and more daily recipes delivered right to your inbox and while you’re at it, don’t forget to grab your free Fall Favorites recipe collection while it’s still available!