Behaviors

Monitor cycle shortening and symptoms such as anxiety and difficulty sleeping as signs of perimenopause; for example, cycles moving from 28 days to 25 days.

Included among practices for relieving stress.

Measure estrogen metabolites because some are protective and others may be problematic.

As cycles shorten with age and progesterone declines, test sooner, around day 19–20.

Know insulin levels, preferably including post-prandial and fasting insulin, because they can change years before glucose does.

Testing for elevated testosterone or other androgens in the teenage years may change how you care for yourself long term.

In your 30s, establish baseline thyroid, estrogen, and progesterone levels to guide future menopause-related decisions.

Recommended for monitoring, especially for ovarian cancer vigilance and in higher-risk women.

Pay attention to how many bowel movements you have and the timing of those bowel movements per day as part of monitoring the microbiome.

Assess B-vitamin status, especially if genetic polymorphisms may impair absorption; includes vitamin B9/folate and vitamin B12.

If current training is worsening stress biology, shift to more adaptive exercise; Pilates and yoga are given as examples that helped lower perceived stress.

Assessing cortisol in your 20s may help you change behavior earlier if stress biology is high.

Run nutritional testing panels that assess antioxidants in blood, including vitamin A, vitamin C, alpha lipoic acid, plant-based antioxidants, and glutathione.