Navigating Perimenopause While Parenting: How to Keep Your Cool and Your Connection

Lynne on August 29, 2024

Parenting is a journey filled with both joy and challenges, but when perimenopause enters the picture (when you are in your late 30’s or 40’s, and raising babies, toddlers or teens), this journey can take on a new and unexpected dimension.

Perimenopause isn’t just about the occasional hot flash or a few sleepless nights—it’s a full-body experience that can affect your energy, mood, and even your memory. If you’ve found yourself feeling more irritable or struggling to keep up with the endless to-do lists that come with parenting, you’re not alone. The hormonal shifts during this time can make even the most patient mom feel like she’s constantly running on empty.

And it’s not just us moms who notice the difference—our kids do too. Whether they’re still little or on the brink of adulthood, they might pick up on the fact that Mom seems a bit different lately. Maybe you’re a little more forgetful, a bit quicker to snap, or just not as peppy as you used to be. This can lead to misunderstandings, and before you know it, the whole family dynamic feels a little off-kilter.

But here’s the thing: perimenopause doesn’t have to be a parenting disaster. In fact, it can be an opportunity to learn more about yourself and your needs, which, in turn, can make you an even more understanding and supportive parent. By recognizing the changes and finding new ways to cope, you can continue to be there for your kids—maybe with a bit more self-compassion and a lot more humor.

So, as you navigate this new chapter, remember that while perimenopause brings its challenges, it’s also a chance to model resilience and adaptability for your kids. Parenting might look a little different now, but with some patience (and maybe a few deep breaths), you can find a new groove that works for everyone. After all, this journey is about growing together—even when the road gets a little bumpy.

1. Emotional Ups and Downs

Impact on Parenting: Perimenopause often brings hormonal shifts that can make you more irritable or sensitive, which can be tough when you’re trying to keep up with the demands of parenting. You might find yourself snapping more easily or feeling overwhelmed by your kids’ behavior, putting a strain on your relationship with them.

Impact on Kids: Your kids, especially the younger ones, might not get why you’re suddenly less patient or more emotional. This can leave them feeling confused, anxious, or even rejected. Teenagers, who are already dealing with their own emotional storms, might have an even harder time coping with your mood swings.

2. The Fatigue Factor

Impact on Parenting: Feeling exhausted? You’re not alone. Perimenopause can zap your energy, making it harder to keep up with everything from school runs to playtime. This lack of energy can reduce the quality of time you spend with your kids, which might affect your bond.

Impact on Kids: When you’re too tired to engage, your kids notice. Younger ones might miss the active play they’re used to, while older kids might feel neglected or unsupported if you can’t keep up with their activities or needs.

3. Memory and Focus Woes

Impact on Parenting: Ever walked into a room and forgotten why? Perimenopause can bring cognitive changes like memory lapses and “brain fog,” making it tough to stay on top of parenting duties. Missed appointments and forgotten commitments can lead to frustration for everyone involved.

Impact on Kids: Kids might feel hurt or disappointed if you forget important things or seem distracted. This can lead to misunderstandings or make them feel undervalued—especially if they’re teenagers who rely on your support.

4. Shifting Relationship Dynamics

Impact on Parenting: Perimenopause can put stress on your relationship with your partner, which might trickle down to the entire family. If you and your partner are butting heads more often, the tension in the household can affect your kids, making them feel anxious or neglected.

Impact on Kids: Kids are perceptive and will pick up on changes in your relationship. If they sense tension, they might feel insecure or overlooked, especially if you’re focusing more on your own health and well-being during this time.

5. Anxiety and Depression

Impact on Parenting: The emotional swings of perimenopause can sometimes lead to anxiety or depression, which can make parenting even harder. Depression might cause you to withdraw, while anxiety could lead to overprotectiveness or irritability, creating a challenging environment for your kids.

Impact on Kids: Your mental health struggles might confuse or worry your kids. They might try to take care of you emotionally, which is a big burden, especially for younger ones. Or, they might distance themselves, leading to a breakdown in communication.

How to Keep It Together: Tips for Parenting Through Perimenopause

  • Open Communication: Talk to your kids about what you’re going through, but in the language that they can understand. Let them know it’s not their fault if you’re more tired or irritable than usual. This honesty can reduce misunderstandings and keep your bond strong.
  • Self-Care: Prioritize taking care of yourself. Getting enough sleep, exercising regularly, and eating well can help you manage perimenopause symptoms and maintain your energy and emotional balance.
  • Professional Support: If your symptoms are really tough, don’t hesitate to seek help. Whether it’s hormone replacement therapy (HRT) or counseling, professional support can make a big difference.
  • Involving Your Partner: Make sure your partner understands what you’re going through so they can support you and help keep the parenting load balanced. A team approach can make your family life more stable.
  • Mindful Parenting: Practice mindfulness to stay present with your kids, even when perimenopause is throwing challenges your way. Taking just a few moments each day to focus fully on your children can strengthen your relationship.

Final Thoughts

Perimenopause is a big life transition, no doubt about it, but it doesn’t have to throw your parenting off track. Sure, there are some bumps along the way, but with a bit of understanding and a few smart strategies, you can keep being the awesome, supportive parent you’ve always been—while also making sure you’re looking after yourself.

Think of it this way: perimenopause is like adding a new challenge to your parenting game, but it’s one you can totally handle. It might make some days feel a little tougher, and you might need to adjust your approach here and there, but it’s definitely not something that’s going to derail everything. In fact, with the right mindset, you can navigate this phase in a way that not only keeps your family life steady but also brings you closer to your kids.

Remember, this stage is just that—a stage. It’s temporary, and it’s something you’ll get through. By being kind to yourself, staying patient, and maybe even laughing at some of the craziness that comes with it, you can come out the other side with your bond with your children stronger than ever. So, take a deep breath, give yourself a little grace, and know that you’ve got this. Perimenopause may be challenging, but it’s also an opportunity to show your kids how resilient and amazing you truly are.

Hormone Dynamics During Perimenopause: Who’s in Control?

Lynne on August 28, 2024

Imagine waking up one day, feeling a little off, maybe more tired than usual, or perhaps your mood swings have been more intense lately. You brush it off, thinking it’s just stress or that extra cup of coffee you had yesterday. But as time goes on, these changes become harder to ignore. Suddenly, the things that were once easy—like getting a good night’s sleep, keeping your energy up, or even remembering where you left your keys—seem like daily battles.

If you’re in your 30s or beyond, you might be wondering, “What is happening to me?” The answer might lie in the complex dance of hormones that your body is beginning to navigate as it approaches perimenopause. Hormones that once worked in perfect harmony are now starting to shift, and with that comes a whirlwind of physical and emotional changes. It’s not just you—this is a journey many women go through, often without realizing that these key hormones are at the helm, steering us through this transition.

In this blog, we’ll explore the key hormones that are in control during perimenopause, helping you understand what’s really going on inside your body. Because once you know the ‘why’ behind these changes, you can start taking back some control and navigating this stage of life with a little more confidence and a lot more self-compassion.

Estrogen: The Star Player with a Temperamental Side

Estrogen is the leading lady in the hormonal cast of perimenopause. It’s the hormone most closely associated with female reproductive health, regulating your menstrual cycle, supporting bone health, and even influencing your mood.

During perimenopause, estrogen levels become erratic. You might experience surges where estrogen levels spike, leading to symptoms like breast tenderness, bloating, and heavy menstrual bleeding. Conversely, as estrogen begins to decline, you may notice hot flashes, vaginal dryness, and irregular periods. This hormonal rollercoaster can make perimenopause feel like an unpredictable journey, as your body tries to adjust to these fluctuating levels.

Tip: To help manage estrogen fluctuations, consider incorporating phytoestrogen-rich foods like flaxseeds, soy, and legumes into your diet. These plant-based estrogens can help ease symptoms by mimicking the effects of estrogen in the body.

Progesterone: The Balancer on a Break

Progesterone is another critical hormone during your reproductive years, playing a key role in regulating your menstrual cycle and preparing your body for pregnancy. However, as you enter perimenopause, progesterone production begins to decline.

This decrease can lead to an imbalance between estrogen and progesterone, often referred to as “estrogen dominance.” Symptoms of this imbalance include irregular periods, heavier or longer menstrual bleeding, and increased premenstrual syndrome (PMS) symptoms like mood swings and irritability. Without enough progesterone to balance the effects of estrogen, you might also find it harder to get a good night’s sleep.

Tip: To support progesterone levels, try adding foods rich in magnesium and vitamin B6 to your diet, such as nuts, seeds, bananas, and leafy greens. These nutrients are vital for hormone production and can help ease some of the symptoms of low progesterone.

Testosterone: The Quiet Influencer

Though often associated with men, testosterone plays a crucial role in women’s health too. It’s involved in maintaining libido, bone density, and muscle mass. During perimenopause, testosterone levels can fluctuate, sometimes leading to symptoms like reduced sexual desire, fatigue, and muscle weakness.

For some women, testosterone levels might actually rise slightly during early perimenopause, contributing to symptoms like increased acne or facial hair. However, as estrogen and progesterone decline, testosterone levels usually follow suit.

Tip: Regular exercise, particularly strength training, can help maintain muscle mass and boost energy levels. Additionally, a balanced diet rich in healthy fats like avocados, nuts, and olive oil can support hormone production, including testosterone.

Follicle-Stimulating Hormone (FSH): The Boss Behind the Scenes

Follicle-stimulating hormone (FSH) might not get as much attention as estrogen and progesterone, but it plays a vital role during perimenopause. FSH is responsible for stimulating the ovaries to produce eggs. As ovarian function declines during perimenopause, the body increases FSH production in an attempt to stimulate the ovaries.

Elevated FSH levels are one of the key indicators that you’re transitioning into perimenopause. However, despite the body’s efforts, the ovaries become less responsive, leading to irregular periods and eventually, the end of menstruation.

Tip: While you can’t directly control FSH levels, maintaining a healthy lifestyle with regular exercise, a balanced diet, and stress management techniques can support overall hormonal health.

Cortisol: The Stress Hormone That Loves Drama

Cortisol, the body’s primary stress hormone, can also wreak havoc during perimenopause. As estrogen levels drop, the body may become more sensitive to stress, leading to higher cortisol levels. This can exacerbate symptoms like anxiety, fatigue, and weight gain, particularly around the midsection.

Chronic stress and elevated cortisol can also impact sleep quality, leading to a vicious cycle of fatigue and irritability. Managing stress effectively is crucial during perimenopause, as it can help mitigate the effects of fluctuating hormones.

Tip: Incorporate stress-reducing activities into your routine, such as yoga, meditation, or deep breathing exercises. Adequate sleep, regular physical activity, and a balanced diet are also essential in keeping cortisol levels in check.

Parting Words

As we’ve explored, the key hormones that guide us through perimenopause play significant roles in how we feel, both physically and emotionally. By understanding the shifts in estrogen, progesterone, and other crucial hormones, you’re not just uncovering the science behind your symptoms—you’re gaining valuable insight into your body and self during this transformative time.

Knowledge is power. When you understand what’s happening inside your body, you can better anticipate the changes and manage them with greater ease. Instead of feeling at the mercy of your symptoms, you can take proactive steps to balance your hormones, whether through lifestyle changes, dietary adjustments, or seeking support from healthcare professionals.

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Clear Skin After 40: 6 Practical Tips to Combat Acne During Menopause

Lynne on August 27, 2024

Just when you thought acne was a thing of the past, it decides to make a comeback—right around the same time as hot flashes and mood swings. Yes, we’re talking about adult acne during menopause, an all-too-common skin woe that affects many women during this life stage.

Why Menopause Brings on Acne

Menopausal acne is the result of a complex interplay between hormonal changes, stress, and increased skin sensitivity. Understanding these triggers can help you take the right steps to manage your skin effectively during this transitional phase. By addressing each of these factors—balancing your hormones, managing stress, and choosing the right skincare products—you can better control breakouts and maintain healthier skin through menopause and beyond.

Hormonal Havoc

The most significant factor contributing to acne during menopause is the shift in hormone levels. As you approach menopause, your body produces less estrogen, the hormone that typically keeps your skin supple and balanced. With estrogen levels dropping, androgens like testosterone can become more dominant.

Androgens are known to stimulate the sebaceous glands in your skin, leading to increased sebum (oil) production. This excess oil can clog your pores, creating a perfect breeding ground for acne-causing bacteria. The result? More breakouts, often in areas like the jawline, chin, and neck—areas that are particularly responsive to hormonal changes.

These hormonal fluctuations don’t just cause breakouts; they can also make existing acne more stubborn and difficult to treat. The lower estrogen levels during menopause also mean your skin’s natural healing process slows down, so those pesky pimples might linger longer than they did in your younger years.

Stress, Stress, Stress

Menopause is a life stage that can bring about a lot of stress, whether it’s due to physical symptoms like hot flashes and sleep disturbances or the emotional impact of this transition. Unfortunately, stress can also take a toll on your skin.

When you’re stressed, your body releases cortisol, a hormone often dubbed the “stress hormone.” High cortisol levels can trigger your sebaceous glands to produce more oil, similar to how androgens work. This increase in oil production can exacerbate acne, especially if your skin is already prone to breakouts.

Moreover, chronic stress can weaken your immune system, making your skin less capable of fighting off acne-causing bacteria. This can lead to more frequent and severe breakouts, creating a vicious cycle where the stress of dealing with acne leads to more stress, and consequently, more acne.

Product Sensitivity

As if the hormonal and stress-related triggers weren’t enough, menopause can also make your skin more sensitive. The decrease in estrogen affects your skin’s moisture barrier, making it more prone to dryness and irritation. This sensitivity can lead to reactions to skincare products that you’ve used for years without any issues.

During menopause, your skin may become more reactive to ingredients like fragrances, alcohol, or harsh exfoliants. These ingredients can strip your skin of its natural oils or cause irritation, leading to breakouts. Even products designed to combat acne, like those containing benzoyl peroxide or salicylic acid, can sometimes backfire, causing redness, peeling, or worsening of acne if your skin becomes too dry.

This newfound sensitivity means that your skincare routine may need a complete overhaul. Products that once kept your skin clear might now contribute to acne, making it essential to reassess and adjust your skincare regimen to better suit your changing skin.

Practical Tips to Combat Adult Acne During Menopause

Now that we know why adult acne happens during menopause, let’s talk solutions. Here’s how you can tackle those pesky pimples and keep your skin clear and radiant.

1. Gentle, Consistent Skincare Routine

Your skin is more delicate during menopause, so it’s crucial to be gentle. Opt for a mild, sulfate-free cleanser that won’t strip your skin of its natural oils. Look for products containing salicylic acid or benzoyl peroxide—both effective at unclogging pores and reducing inflammation. Remember to moisturize with a non-comedogenic product to keep your skin hydrated without adding extra oil.

2. Consider Retinoids

Retinoids are a dermatologist’s go-to for treating acne and reducing the signs of aging. These vitamin A derivatives help to speed up cell turnover, unclog pores, and reduce the appearance of wrinkles. However, they can be irritating, especially on mature skin, so start slowly—apply every other night and use a gentle moisturizer to combat dryness.

3. Manage Stress Levels

Easier said than done, right? But managing stress is crucial for keeping those breakouts at bay. Incorporate relaxation techniques into your daily routine, such as yoga, meditation, or even just a brisk walk. Make sure you’re getting enough sleep, as lack of rest can increase cortisol levels and worsen acne.

4. Watch Your Diet

What you eat can have a big impact on your skin. Dairy and high-glycemic foods (like sugary snacks and refined carbs) have been linked to acne. Try cutting back on these and instead, focus on a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats. Omega-3 fatty acids, found in fish like salmon and walnuts, are known to reduce inflammation and may help with acne.

5. Hormonal Treatments

For some women, managing menopausal acne may require hormonal treatments. Birth control pills, which regulate hormone levels, can be effective. There’s also hormone replacement therapy (HRT), which balances estrogen levels and may reduce breakouts. However, both of these options come with potential risks, so it’s essential to discuss them with your healthcare provider.

6. Topical Antibiotics and Oral Medications

In cases of severe acne, a dermatologist might prescribe topical antibiotics to reduce bacteria and inflammation. Oral medications like spironolactone, which blocks androgens, can also be effective. Again, these treatments should be considered with a healthcare professional’s guidance.

When to Seek Professional Help

If your acne doesn’t respond to over-the-counter treatments, or if it’s affecting your confidence, it might be time to see a dermatologist. They can prescribe stronger treatments and offer professional advice tailored to your skin’s needs.

The Silver Lining

While menopausal acne is frustrating, it’s not something you have to suffer through in silence. With the right skincare routine, lifestyle adjustments, and possibly medical treatment, you can manage breakouts and enjoy healthy, glowing skin even during this transitional phase of life. So, if you’re battling adult acne during menopause, don’t lose hope—clearer skin is within reach.

Brain Power: Natural Ways for Women Over 40 to Stay Sharp

Lynne on August 22, 2024

As we hit the big 4-0, keeping our brains sharp becomes a top priority. Between menopause, stress, and lifestyle shifts, our cognitive function can start to slip a bit. But don’t worry—there are plenty of natural ways to keep your brain in top shape. Here’s a rundown of some simple, research-backed strategies to help you stay mentally sharp.

1. Move Your Body

Getting regular exercise isn’t just great for your waistline; it’s a major brain booster too. Physical activity pumps more blood to your brain, fueling your neurons and even helping to grow new ones. Aerobic exercises like walking, swimming, and cycling are especially good for your memory and overall cognitive health.

In fact, research shows that women who stay active have a lower risk of cognitive decline, particularly after 40. So, lace up those sneakers and get moving!

2. Eat Brain-Boosting Foods

What you eat has a big impact on your brain. Diets rich in antioxidants, healthy fats, and essential vitamins and minerals can protect your cognitive function. The Mediterranean diet—packed with fruits, veggies, whole grains, fish, and olive oil—is especially great for your brain.

Studies have shown that sticking to this diet can help keep your mind sharp and reduce the risk of cognitive issues. Omega-3 fatty acids found in fish like salmon are particularly powerful, helping to fight inflammation and keep your brain cells in tip-top shape.

3. Keep Your Mind Engaged

Your brain loves a challenge, so keep it busy! Whether it’s reading, doing puzzles, learning something new, or staying socially active, mentally stimulating activities are key to maintaining cognitive health.

Research supports that lifelong learning and staying intellectually engaged can help protect against dementia. So, pick up that book or try out a new hobby—your brain will thank you.

4. Manage Stress

Chronic stress is a brain’s worst enemy, leading to memory issues and an increased risk of cognitive decline. That’s why it’s crucial to manage stress effectively. Practices like mindfulness, meditation, yoga, and deep breathing can help reduce stress and support your mental well-being.

Studies show that stress management techniques, especially mindfulness, can improve memory and cognitive flexibility. So, take a deep breath and relax—your brain will appreciate it.

5. Prioritize Sleep

Quality sleep is essential for a healthy brain. It’s during sleep that your brain repairs itself and consolidates memories. Lack of sleep or poor-quality sleep has been linked to cognitive decline and higher risks of neurodegenerative diseases like Alzheimer’s.

Experts recommend aiming for 7-9 hours of sleep per night and maintaining good sleep habits to protect your brain health. So, make sleep a priority and enjoy those Zzzs!

6. Stay Socially Connected

Strong social ties aren’t just good for your mood—they’re great for your brain too. Social interactions stimulate cognitive functions like memory and attention, helping to ward off cognitive decline.

Research shows that women with active social lives are less likely to experience cognitive issues. So, stay connected with friends and family—your brain will benefit from it.

7. Consider Omega-3 Supplements

While getting nutrients from food is best, sometimes supplementation can be helpful, especially for brain health. Omega-3 fatty acids, particularly DHA, are vital for brain function and have anti-inflammatory properties.

Research suggests that omega-3 supplements can improve cognitive function in women over 40, especially those at risk of decline. But always check with your healthcare provider before starting any supplements.

The Bottom Line

For women over 40, maintaining brain health is crucial. By incorporating regular exercise, eating brain-healthy foods, staying mentally and socially active, managing stress, prioritizing sleep, and possibly adding omega-3 supplements, you can naturally boost your cognitive function and keep your mind sharp as you age.

Zinc: The Essential Nutrient for a More Comfortable Menopause

Lynne on August 21, 2024

When it comes to nutrients that support our health, zinc doesn’t always get the spotlight—but it should! This mighty mineral plays a crucial role in keeping our bodies running smoothly, especially as we age. For women navigating the twists and turns of perimenopause or menopause, zinc might just be the hero you didn’t know you needed. Let’s dive into why zinc deserves a front row seat in your health routine.

What is Zinc?

Zinc is an essential trace mineral, meaning our bodies need it in small amounts, but its impact is anything but small. From supporting your immune system to keeping your skin glowing, zinc is involved in numerous bodily functions. It’s a multitasker—working behind the scenes to help with everything from wound healing to hormone regulation.

Why is Zinc Important?

As we age, our bodies go through various changes, and zinc becomes even more vital. Here’s a quick look at what zinc does:

  • Immune System Support: Zinc is like the bodyguard for your immune system, helping to fend off invaders and keep you healthy. As immune function naturally declines with age, getting enough zinc can help keep your defenses strong.
  • Skin Health: Worried about wrinkles or dry skin? Zinc plays a key role in collagen synthesis and skin repair, making it a go-to for maintaining healthy, vibrant skin.
  • Reproductive Health: Zinc is crucial for hormone balance, which is especially important during perimenopause and menopause when hormones are in flux. It supports everything from menstrual health to libido.
  • Cognitive Function: Brain fog, anyone? Zinc supports cognitive function, helping to keep your mind sharp as you age.
  • Bone Health: As women age, bone density can decrease, leading to conditions like osteoporosis. Zinc supports bone formation and strength, making it a key player in maintaining strong bones.
  • Metabolism: Zinc is involved in over 300 enzymatic reactions in the body, including those that regulate metabolism. Keeping your zinc levels up can help manage weight and energy levels.

Signs of Zinc Deficiency

Unfortunately, many people don’t get enough zinc, especially as they age. Here are some signs that you might be running low on this crucial mineral:

  • Common Symptoms: Loss of appetite, hair loss, delayed wound healing, and frequent infections.
  • Less Common Symptoms: Diarrhea, impaired taste or smell, and even mood swings.

If any of these symptoms sound familiar, it might be time to check your zinc levels.

Zinc-Rich Foods

Luckily, zinc is found in a variety of delicious foods! Here’s a list of zinc-rich foods to help you keep your levels up:

  • Oysters: The ultimate zinc powerhouse.
  • Meat: Beef, pork, and chicken are excellent sources.
  • Legumes: Lentils, chickpeas, and beans are great plant-based options.
  • Whole Grains: Quinoa, brown rice, and oats provide a decent zinc boost.
  • Nuts and Seeds: Pumpkin seeds, cashews, and almonds are snackable sources of zinc.

Tips for Incorporating Zinc-Rich Foods into Your Diet

  • Add a handful of nuts to your salad or yogurt.
  • Swap your usual grain for quinoa at dinner.
  • Include a serving of lean meat in your meals.
  • Enjoy a seafood night with oysters or shrimp.

Zinc Supplements

Sometimes, even a balanced diet might not be enough, especially if you’re dealing with specific health issues or dietary restrictions. That’s where supplements come in.

When to Consider Zinc Supplements

If you’re noticing symptoms of deficiency or if you have dietary restrictions (like being vegetarian), a supplement might be necessary. However, it’s always best to talk to a healthcare professional before starting any new supplement.

Types of Zinc Supplements

  • Zinc Gluconate: Often found in lozenges, it’s great for immune support.
  • Zinc Picolinate: Known for better absorption, making it a popular choice.
  • Zinc Oxide: Common in multivitamins and skincare products.

Potential Side Effects and Precautions

Too much of a good thing can be bad—taking too much zinc can lead to nausea, headaches, and even interfere with the absorption of other minerals like copper. Stick to the recommended dose and consult your doctor if you’re unsure.

Zinc and Other Nutrients

Zinc doesn’t work alone; it interacts with other nutrients like copper and iron. High levels of zinc can reduce copper absorption, so it’s essential to maintain a balance. Many supplements are formulated to include copper alongside zinc to prevent imbalances.

Takeaway

Zinc might not always be the star of the show, but it’s undoubtedly a key player in maintaining your health, especially as you navigate the changes of perimenopause and menopause. From boosting your immune system to supporting healthy skin and bones, zinc does it all. So, make sure you’re getting enough—whether through food or supplements—and don’t hesitate to consult with a healthcare professional for personalized advice. Your body will thank you!

7 Signs Your Workplace Actually Cares About Menopause (And What to Do If It Doesn’t)

Lynne on August 19, 2024

Menopause is one of those life stages that everyone goes through, yet nobody really talks about—especially at work. But here’s the thing: menopause isn’t just a personal issue; it’s a workplace issue, too. If you’re wondering whether your employer is tuned in and supportive during this time, here are seven telltale signs that your workplace actually cares about menopause.

1. They’re Not Afraid to Talk About It

Does your workplace treat menopause like it’s some big secret? Or is it something people can talk about without getting the side-eye? If your employer is hosting seminars, sending out informative emails, or even just making it clear that it’s okay to bring up menopause, that’s a good sign they’re on the right track.

2. Flexible Policies Are a Thing

Imagine this: you’re having a rough day because of menopause symptoms, and your boss tells you to take it easy and maybe work from home. If your company has flexible working hours, remote work options, or extra sick leave specifically for menopause, it’s a pretty clear indicator that they’ve got your back.

3. Health Resources Are Easy to Access

A workplace that’s serious about supporting menopause won’t leave you in the lurch when it comes to healthcare. Whether it’s health insurance that covers hormone therapy or counseling services, or even just offering info on where to get help, your workplace should be making it easy to take care of yourself.

4. Your Boss Knows What’s Up

Has your boss or HR manager ever brought up menopause in a meeting or training session? If they’re clued in on what menopause is and how it can affect work, that’s a major plus. Training for management on how to support employees through menopause shows that your company isn’t just paying lip service—they’re taking action.

5. The Office Temperature Isn’t Set to “Frozen”

Hot flashes are no joke, and if your workplace is keeping the office at a comfortable temperature or providing fans, it’s a sign they’re thinking about your comfort. Little things like this can make a big difference in how you feel day to day.

6. There’s a Support Group for That

Does your workplace have an employee resource group or support network for women going through menopause? If so, you’ve hit the jackpot. Having a space to share your experiences and get advice from others in the same boat is a huge benefit—and a sign your company really cares.

7. They’re Proactive, Not Reactive

A menopause-friendly workplace doesn’t wait for problems to arise—they’re ahead of the curve. Whether it’s through regular check-ins, surveys, or updates on health programs, a company that’s proactive about menopause is one that’s truly invested in your well-being.

What If Your Workplace Doesn’t Make the Cut?

Okay, so what if you’re reading this and realizing your workplace isn’t exactly menopause-friendly? Don’t panic—you’ve got options. Start by having a conversation with HR or your boss about the importance of menopause support. You can suggest policies or programs that would make a difference, not just for you but for everyone in the company. Remember, change starts with speaking up.

Wrapping It Up

Menopause doesn’t have to be a lonely or stressful experience at work. If your workplace shows these signs of support, you’re in a good spot. And if not, now you know how to advocate for the changes that could make all the difference. Here’s to a healthier, happier workplace for everyone!

How to Have Thick, Healthy Hair as You Age

Lynne on August 16, 2024

As we age, our hair often goes through changes that can leave us feeling a bit frustrated. One of the most common concerns is thinning hair, especially at the onset of perimenopause. But don’t worry—there are plenty of ways to keep your locks looking thick, healthy, and full of life! Let’s dive into what happens to our hair as we age and explore practical tips for maintaining a lush mane.

Hair Thinning in Perimenopause

Perimenopause is a time when many women start noticing changes in their body, including their hair. Hormonal shifts, particularly the decrease in estrogen, can lead to hair thinning or even noticeable hair loss. The hair on your head might feel finer, and you might see more strands in your brush than you’re used to. This is perfectly normal, but it doesn’t mean you have to settle for lackluster locks.

How to Care for Your Hair

The key to keeping your hair thick and healthy is all about good care. Here are some practical tips:

  1. Be Gentle: Avoid harsh brushing or aggressive towel-drying, which can cause breakage. Use a wide-tooth comb to detangle your hair when it’s wet.
  2. Use the Right Products: Opt for shampoos and conditioners that are gentle and sulfate-free. Look for products that promote volume and thickness, and consider those specifically designed for aging hair.
  3. Limit Heat Styling: Frequent use of hair dryers, straighteners, or curling irons can weaken your hair. Try to embrace your natural texture and air-dry when possible.
  4. Regular Trims: Keeping your ends trimmed can prevent split ends and make your hair look healthier overall.
  5. Scalp Care: A healthy scalp is crucial for hair growth. Regularly massage your scalp to stimulate blood flow and use a gentle exfoliating scrub once a week to remove any buildup.

Vitamins and Minerals for Healthy Hair Growth

Your hair needs the right nutrients to grow thick and strong. Here are some vitamins and minerals that play a vital role in hair health:

  • Biotin (Vitamin B7): Known as the hair growth vitamin, biotin strengthens hair and promotes growth. You can find it in eggs, nuts, and seeds.
  • Vitamin D: This vitamin helps create new hair follicles, so getting enough of it is key. Sunshine is a great source, but you can also find vitamin D in fatty fish like salmon.
  • Iron: Low iron levels can lead to hair thinning. Incorporate iron-rich foods like spinach, lentils, and red meat into your diet.
  • Zinc: Zinc helps with hair tissue growth and repair. Good sources include pumpkin seeds, beef, and chickpeas.
  • Omega-3 Fatty Acids: These fatty acids nourish the hair, add shine, and keep your scalp healthy. You can get them from fish like mackerel and salmon, or from flaxseeds and walnuts.

Foods for Healthy Hair

Eating a balanced diet is essential for maintaining healthy hair. Here are some foods that are particularly beneficial:

  • Eggs: Packed with protein and biotin, eggs are a powerhouse for hair growth.
  • Berries: Rich in antioxidants and vitamins, berries like strawberries and blueberries protect hair follicles from damage and support collagen production.
  • Nuts and Seeds: Almonds, walnuts, and flaxseeds are full of vitamins E and B, zinc, and healthy fats that keep your hair strong and shiny.
  • Spinach: This leafy green is a great source of iron, vitamin A, and vitamin C, all of which help keep your hair healthy.
  • Sweet Potatoes: High in beta-carotene, sweet potatoes help promote a healthy scalp and shiny hair.
  • Avocado: Full of healthy fats, avocado helps to moisturize the hair and scalp, making your hair more vibrant and less prone to breakage.

Takeaway

Maintaining thick, healthy hair as you age doesn’t have to be a challenge. With the right care, a balanced diet, and the proper nutrients, you can keep your hair looking full and fabulous. Remember, it’s all about consistency—treat your hair well, nourish it from the inside out, and embrace the beautiful changes that come with every stage of life!

5 Expert-Backed Tricks to Battle Memory Loss During Menopause

Lynne on August 15, 2024

Menopause brings a host of changes, and memory lapses can be one of the most frustrating. These brain blips, often referred to as “menopause brain,” can make it harder to recall names, dates, or even why you walked into a room. Thankfully, there are ways to combat this. Here are five expert-backed tricks to help you keep your memory sharp during menopause.

1. Mind Your Diet

Why It Matters:
Your brain requires specific nutrients to function at its best. During menopause, hormonal changes can increase oxidative stress and inflammation, which may contribute to cognitive decline, including memory loss.

What to Do:
Incorporate foods that are rich in omega-3 fatty acids, such as salmon, flaxseeds, and walnuts, as these help build and repair brain cells. Antioxidants found in berries, dark chocolate, and green leafy vegetables help combat oxidative stress, protecting brain cells from damage. Vitamin B12 is crucial for maintaining healthy nerve cells, and its deficiency has been linked to memory loss and other cognitive issues. Foods like eggs, dairy, and fortified cereals can help you get enough B12.

Bonus Tip:
Consider adding turmeric to your diet. Curcumin, the active ingredient in turmeric, has powerful anti-inflammatory and antioxidant properties and may help improve cognitive function.

2. Stay Physically Active

Why It Matters:
Exercise doesn’t just benefit your heart and muscles—it’s also a powerful tool for brain health. Physical activity boosts the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons, which are essential for learning and memory.

What to Do:
Aim for at least 150 minutes of moderate aerobic exercise each week, such as brisk walking, swimming, or cycling. Activities that combine physical movement with mental engagement, like dancing or playing tennis, are especially beneficial. Strength training, like lifting weights or using resistance bands, also contributes to brain health by improving blood flow and reducing stress hormones that can impair memory.

Bonus Tip:
Even if you can’t fit in a full workout, short bursts of activity, like taking the stairs instead of the elevator or doing some stretching during TV commercials, can still benefit your brain.

3. Challenge Your Brain

Why It Matters:
The brain thrives on challenges, and engaging it in new and complex activities can help build cognitive reserve—the brain’s ability to improvise and find alternate ways of doing things. This reserve can help protect against memory loss as you age.

What to Do:
Incorporate activities into your daily routine that push you out of your mental comfort zone. This could include learning a new skill, such as playing a musical instrument or picking up a new hobby. Crossword puzzles, Sudoku, and strategy games like chess are also excellent for keeping your mind sharp. Even seemingly simple tasks, like reading a book that challenges your thinking or taking up a new language, can make a significant difference.

Bonus Tip:
Social interaction is another great way to keep your brain active. Engaging in conversations, debating ideas, or playing games with friends or family can provide mental stimulation that’s both fun and beneficial.

4. Prioritize Sleep

Why It Matters:
During sleep, the brain processes and consolidates memories, so getting enough quality sleep is crucial for memory retention. Unfortunately, menopause can bring sleep disturbances, including night sweats and insomnia, which can impair memory.

What to Do:
Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Establish a relaxing bedtime routine, like reading or taking a warm bath, to signal to your body that it’s time to wind down. Avoid caffeine and alcohol in the hours leading up to bedtime, as these can interfere with sleep quality. Additionally, try to go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.

Bonus Tip:
If hot flashes are disrupting your sleep, consider wearing moisture-wicking pajamas or using a cooling pillow. Some women also find relief through hormone therapy or natural supplements, but be sure to discuss these options with your healthcare provider.

5. Manage Stress

Why It Matters:
Chronic stress floods the brain with cortisol, a hormone that can disrupt memory and learning processes. Over time, high levels of cortisol can shrink the hippocampus, the part of the brain responsible for forming new memories.

What to Do:
Incorporate stress-reduction techniques into your daily routine. Mindfulness meditation, where you focus on being present in the moment, has been shown to reduce cortisol levels and improve memory. Yoga combines physical movement with deep breathing and meditation, offering a triple benefit for reducing stress, improving flexibility, and boosting brain health. Deep breathing exercises, such as diaphragmatic breathing, can also help calm your nervous system and lower stress levels.

Bonus Tip:
Journaling can be a powerful stress-relief tool. Writing about your thoughts and feelings can help you process emotions and gain perspective, reducing the mental clutter that can interfere with memory.

These strategies offer a holistic approach to supporting memory and brain health during menopause. By incorporating these expert-backed tips into your lifestyle, you can improve your cognitive function and enjoy a clearer, sharper mind, even as your body goes through this significant life transition.

How to Conquer Sleep Challenges and Wake Up Refreshed

Lynne on August 14, 2024

As menopause approaches, it’s not uncommon to find yourself struggling to get a good night’s sleep. Whether it’s waking up drenched in sweat, tossing and turning with restless legs, or just not feeling rested when the alarm goes off, sleep disturbances can become a frustrating part of this transition. But here’s the good news: while menopause might shake things up, it doesn’t mean your sleep has to suffer endlessly. With a little know-how and some smart strategies, you can tackle these sleep issues head-on. From understanding what’s causing the disturbances to discovering practical solutions that fit your lifestyle, you can reclaim your nights and start waking up refreshed and ready to take on the day. So, let’s dive into how to manage those pesky menopause-related sleep problems and get back to enjoying the restful sleep you deserve.

The Sleep Struggle is Real: Why Menopause Messes with Your Sleep

Hormonal Rollercoaster

As menopause approaches, your body starts to undergo significant hormonal shifts. The levels of estrogen and progesterone—the hormones that have been your body’s balancing act for years—start to drop, while the follicle-stimulating hormone (FSH) levels rise. This hormonal upheaval can wreak havoc on your sleep quality, making it harder to fall asleep, stay asleep, or even feel rested.

The Melatonin Mystery

You might not realize it, but melatonin—the hormone that regulates your sleep-wake cycle—also gets in on the action. As menopause nears, your body produces less melatonin, making sleep disturbances more common. If you’ve been wondering why your once-peaceful nights have turned into restless ones, this is a big part of the reason.

Common Sleep Woes

With all these changes going on, it’s no wonder that sleep issues become more frequent during menopause. Night sweats, restless leg syndrome, mood swings, and even parasomnias (those pesky sleep disorders) are all common complaints. Menopause can also increase the risk of obstructive sleep apnea (OSA), a condition where your breathing repeatedly stops and starts during sleep, often leading to poor sleep quality and daytime fatigue.

Solutions for Night Sweats: Cool Down and Rest Easy

High-Tech Cooling

If night sweats are soaking through your sheets and keeping you awake, it’s time to bring in some cooling technology. Cooling pads that fit under your bed sheets are a game-changer. These pads circulate cool water throughout the night, keeping your body temperature down and helping you sleep more comfortably. Many women swear by them as a must-have for managing those nightly heat waves.

DIY Chill

Prefer a more budget-friendly approach? Try freezing water bottles and placing them in a tube sock. Pop them into bed with you to cool your body down as you sleep. It’s a simple, effective way to beat the heat without breaking the bank.

Sleep Environment Essentials

Don’t underestimate the power of your sleep environment. Opt for thin, breathable sheets that wick away moisture, and keep a set of spare clothes nearby for a quick change if you wake up drenched. A cool, comfortable bedroom can make a world of difference in how well you sleep.

Tackling Obstructive Sleep Apnea (OSA): Breathe Easier, Sleep Better

Know the Signs

Obstructive Sleep Apnea (OSA) is more common during menopause than you might think. If you’ve noticed symptoms like snoring, gasping, or choking during sleep, it’s worth talking to your doctor. They may recommend a sleep study, either at home or in a lab, to get to the bottom of your symptoms.

Treatment Options

If OSA is diagnosed, one of the most common treatments is a CPAP machine, which provides a steady stream of air to keep your airways open during sleep. For some women, hormone replacement therapy (HRT) can also help by addressing the underlying hormonal changes contributing to sleep disturbances, including OSA.

Explore Alternative Therapies: Find What Works for You

Beyond the Traditional

Sometimes, the best approach is a combination of traditional and alternative therapies. Hypnotherapy, acupuncture, cognitive behavioral therapy (CBT), and meditation have all shown promise in helping women manage menopause symptoms and improve sleep quality. These methods can help you relax, reduce stress, and get into a sleep-friendly state of mind.

Sleep Hygiene Matters

Good sleep hygiene is essential, especially when your body is going through so many changes. Keep a consistent sleep schedule, develop a relaxing pre-sleep routine, and avoid late-day caffeine, alcohol, or heavy meals. These small habits can make a big difference in how easily you fall asleep and how well you stay asleep.

Lifestyle Tweaks: Small Changes, Big Impact

Exercise Smart

Regular physical activity is a fantastic way to improve sleep quality and overall well-being. Just make sure to time your workouts wisely—exercise too close to bedtime can actually make it harder to wind down.

Doctor’s Orders

Finally, don’t hesitate to seek medical advice if sleep problems persist. Your doctor can help tailor lifestyle changes and treatments to your specific needs, making restful sleep during menopause more achievable than ever.

Sleep Soundly Through Menopause

Menopause may come with its fair share of challenges, but with the right strategies, you can reclaim your nights and wake up feeling refreshed and ready to take on the day. By understanding the changes happening in your body and adopting a few simple habits, you can navigate this transition with grace—and a good night’s sleep.

How Menopause Could Be Holding You Back at Work—And How to Turn It Around

Lynne on August 12, 2024

You’ve hit your stride in your career, but suddenly, you’re feeling off your game. Concentration seems like a distant memory, your energy levels are plummeting, and the mood swings? Well, let’s just say they’re not exactly helping during those team meetings. If you’re a woman in your 40s or 50s, you might be experiencing menopause-related challenges at work—but don’t worry, there are ways to manage these symptoms and keep your career on track.

The Subtle (and Not-So-Subtle) Ways Menopause Affects Work

Menopause is more than just hot flashes and night sweats—though those can be plenty disruptive on their own. The hormonal changes that come with menopause can lead to a variety of symptoms that might be holding you back at work, including:

  • Cognitive Fog: Difficulty concentrating and forgetfulness are common complaints. You might find yourself searching for the right word or struggling to complete tasks that once felt second nature.
  • Fatigue: Menopause can make getting a good night’s sleep challenging, leading to daytime drowsiness and a dip in productivity.
  • Mood Swings: Fluctuating hormone levels can leave you feeling irritable, anxious, or depressed, which can affect your interactions with colleagues and your overall job satisfaction.
  • Hot Flashes: These sudden, intense waves of heat can be embarrassing and distracting, especially in a professional setting.
  • Physical Discomfort: Joint pain, headaches, and other physical symptoms can make it hard to focus on work.

These symptoms can make you feel like you’re not performing at your best, and that can lead to a drop in confidence—another factor that can negatively impact your career.

Why It’s Hard for Women to Chat About Menopause at Work

Even though people are gradually learning about menopause, it’s still kind of a hush-hush topic at work. Many women feel awkward bringing up their symptoms, worried they might be seen as less competent or that it could put a pause on their career ladder climb.

Staying quiet about it doesn’t help either, since it means your bosses and coworkers don’t get what you’re going through and can’t give a hand when you might need it most. It’s about time we ditch the secrecy and start having some real talks about menopause at work.

Turning It Around: Strategies to Thrive at Work During Menopause

The good news? You don’t have to let menopause derail your career. Here are some practical strategies to help you manage your symptoms and continue to thrive at work:

  1. Talk to Your Employer: It might feel uncomfortable, but discussing your symptoms with your employer or HR department can lead to accommodations that make a big difference. Flexible working hours, the option to work from home, or a more comfortable office environment can help you manage your symptoms better.
  2. Prioritize Self-Care: Self-care isn’t just a buzzword—it’s essential. Make sleep a priority, find ways to manage stress (like meditation or yoga), and maintain a balanced diet rich in nutrients that support hormonal health.
  3. Stay Active: Regular exercise can help reduce many menopausal symptoms, including mood swings, weight gain, and sleep disturbances. Even a short walk during your lunch break can make a difference.
  4. Organize Your Workload: If cognitive fog is an issue, break your tasks into smaller, manageable steps. Use tools like to-do lists, reminders, and time-blocking to keep yourself on track.
  5. Seek Support: Whether it’s joining a menopause support group or talking to a therapist, having a support system can help you navigate this challenging time with more ease.
  6. Consider Professional Help: If your symptoms are severe, talk to your doctor about hormone replacement therapy (HRT) or other treatments that might help.
  7. Create a Menopause-Friendly Workplace: Advocate for policies that support women going through menopause. This could include educational sessions for employees, access to resources, and creating a culture where women feel comfortable discussing their health needs.

The Power of Community and Advocacy

You’re not alone in this, and by speaking up and seeking support, you’re not just helping yourself—you’re paving the way for other women in your workplace. Creating an environment where menopause is openly discussed and managed with empathy can empower all women to continue excelling in their careers.

Final Thoughts

Menopause doesn’t have to hold you back at work. By acknowledging the impact it can have, talking openly about it, and taking proactive steps to manage your symptoms, you can continue to shine in your professional life. Remember, this is just one phase of your life, and with the right strategies, you can navigate it successfully and come out even stronger on the other side.

Lemon-Thyme Chicken with Shaved Brussels Sprouts

Lynne on August 9, 2024

Introducing a dish that not only delights the taste buds but also supports the unique nutritional needs of aging women—Lemon-Thyme Chicken with Shaved Brussels Sprouts. This recipe is packed with ingredients that promote bone health, boost energy, and support overall vitality. The lean chicken provides high-quality protein essential for maintaining muscle mass, while Brussels sprouts offer a rich source of fiber and vitamin K, crucial for bone strength. The addition of almonds and olive oil brings healthy fats that support heart health, and a touch of turmeric adds anti-inflammatory benefits. This meal is a flavorful and wholesome way to nourish your body and maintain your well-being.

Feel free to print, pin and share this recipe!

Lemon-Thyme Chicken with Brussels Sprouts

Menopause Network Contributor
Lemon-Thyme Chicken with Shaved Brussels Sprouts is a healthy and flavorful dish that's perfect for a wholesome dinner. Tender chicken breasts are marinated in a zesty lemon-thyme blend, then seared to golden perfection. Paired with sautéed Brussels sprouts mixed with slivered almonds and dried cranberries, this meal is not only delicious but also packed with nutrients, making it an ideal choice for a nutritious, balanced diet.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Marinating 30 minutes
Total Time 1 hour 20 minutes
Course Main Course
Cuisine American
Servings 4 servings
Calories 350 kcal

Equipment

  • 1 Large bowl for marinating
  • 1 Large skillet or pan
  • 1 Knife
  • 1 Cutting board
  • Measuring spoons
  • 1 Large pan for Brussels sprouts
  • Tongs

Ingredients
  

For the Chicken:

  • 4 boneless skinless chicken breasts
  • 2 lemons 1 for juice, 1 for slices
  • 2 tbsp fresh thyme leaves or 1 tsp dried thyme
  • 3 garlic cloves minced
  • 2 tbsp olive oil
  • ½ tsp ground turmeric
  • ½ tsp ground black pepper
  • ¼ tsp salt

For the Shaved Brussels Sprouts:

  • 3 cups Brussels sprouts thinly sliced or shaved
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • ¼ cup slivered almonds
  • ¼ cup dried cranberries unsweetened
  • 1 tbsp grated Parmesan cheese* optional
  • Salt and pepper to taste

Instructions
 

Marinate the Chicken:

  • In a large bowl, mix the juice of 1 lemon, thyme, garlic, olive oil, turmeric, black pepper, and salt.
  • Add chicken breasts and coat thoroughly. Marinate for at least 30 minutes.

Cook the Chicken:

  • Preheat the oven to 375°F (190°C).
  • Heat olive oil in an oven-safe skillet over medium heat. Sear chicken for 3-4 minutes on each side.
  • Add lemon slices to the skillet and transfer to the oven. Bake for 20-25 minutes until cooked through (165°F or 74°C).

Prepare the Brussels Sprouts:

  • Heat olive oil in a large pan over medium heat.
  • Add shaved Brussels sprouts and sauté for 5-7 minutes.
    Lemon-Thyme Chicken with Shaved Brussels Sprouts
  • Stir in apple cider vinegar, slivered almonds, and dried cranberries. Cook for another 2-3 minutes.
  • Sprinkle with Parmesan if using, and season with salt and pepper.

Serve:

  • Serve chicken with a side of shaved Brussels sprouts.
  • Garnish with extra thyme or lemon slices if desired.

Notes

Nutritional Facts (Per Serving):

  • Calories: 350
  • Protein: 30g
  • Carbohydrates: 15g
  • Fat: 18g
  • Fiber: 5g
  • Sodium: 350mg
  • Sugars: 5g

 

Nutritional Benefits:

  • Chicken: Provides lean protein for muscle maintenance.
  • Turmeric: Offers anti-inflammatory properties, aiding joint health.
  • Brussels Sprouts: High in fiber, vitamin C, and vitamin K, supporting digestion and bone health.
  • Almonds: Contain healthy fats that support heart health.
  • Cranberries: Packed with antioxidants for overall health.

 

Shopping List:

  • 4 boneless, skinless chicken breasts
  • 2 lemons
  • Fresh thyme (or dried thyme)
  • Garlic cloves
  • Olive oil
  • Ground turmeric
  • Ground black pepper
  • Salt
  • Brussels sprouts
  • Apple cider vinegar
  • Slivered almonds
  • Dried cranberries (unsweetened)
  • Parmesan cheese (optional)

 

Tips:

  • Marinate Overnight: For extra flavor, marinate the chicken overnight.
  • Slice Brussels Sprouts Thinly: Use a mandoline or sharp knife for even slicing.
  • Toast Almonds: For added crunch, toast the almonds before adding them to the Brussels sprouts.

 

Storage:

  • Chicken: Store in an airtight container in the refrigerator for up to 3 days.
  • Brussels Sprouts: Store separately in the refrigerator for up to 3 days. Reheat in a pan or microwave.

 

Customization:

  • Vegetarian Option: Replace chicken with marinated tofu or tempeh.
  • Spice It Up: Add a pinch of red pepper flakes to the Brussels sprouts for a spicy kick.
  • Add Grains: Serve with a side of quinoa or brown rice for a more filling meal.

 

Health Disclaimer:

  1. Sodium Content:
    • The recipe contains 350 mg of sodium per serving, which is moderate but may need to be adjusted for individuals on a low-sodium diet, especially those with high blood pressure or heart conditions. Consider reducing the salt or using a salt substitute.
  2. Fat Content:
    • With 18g of fat per serving, this recipe provides healthy fats primarily from olive oil and almonds. However, those monitoring their fat intake, particularly saturated fat, should be mindful. You can reduce the amount of oil or use a lower-fat cooking method.
  3. Caloric Intake:
    • Each serving contains 350 calories, which is appropriate for a main course. However, if you are managing your weight, consider portion control or pairing this dish with a lighter side.
  4. Allergies:
    • This recipe includes almonds, which may be a concern for individuals with nut allergies. Substitute with seeds or omit entirely if necessary.
  5. Carbohydrates and Sugars:
    • The dish includes 15g of carbohydrates and 5g of sugar, mainly from cranberries. Those with diabetes or insulin resistance should be mindful of the sugar content. Opt for a smaller portion of cranberries or choose unsweetened varieties.
  6. Vitamin K Content:
    • Brussels sprouts are high in Vitamin K, which can interfere with blood-thinning medications like warfarin. Those on such medications should monitor their intake and consult with a healthcare provider.
  7. Portion Size:
    • The nutritional facts are based on one serving. Consuming larger portions will increase calorie, fat, sodium, and carbohydrate intake accordingly.
Keyword recipe

7 Fitness Mistakes to Avoid in Your 40s: Common Pitfalls and How to Correct Them

Lynne on August 9, 2024

Your 40s can be a fantastic decade for fitness. With a bit more life experience and perhaps some extra time on your hands, it’s an ideal time to focus on your health. However, many women fall into common fitness traps that can hinder their progress or even lead to injury. Let’s dive into these pitfalls and how to steer clear of them so you can enjoy a healthier, stronger you.

1. Mistake: Skipping the Warm-Up

Why It’s a Problem:
In your 40s, your muscles and joints aren’t as resilient as they were in your 20s. Skipping a warm-up can lead to strains, sprains, and other injuries that are much harder to bounce back from.

How to Correct It:
Always start with at least 5-10 minutes of light cardio, like brisk walking or cycling, followed by dynamic stretches. This gets your blood flowing and prepares your muscles for more intense activity. Think of it as the primer your body needs to perform at its best.

2. Mistake: Overdoing High-Intensity Workouts

Why It’s a Problem:
High-intensity interval training (HIIT) is all the rage, but overdoing it can be counterproductive, especially as your body’s recovery slows with age. Too much intensity can lead to burnout, fatigue, and even adrenal fatigue.

How to Correct It:
Incorporate HIIT just 1-2 times a week, balanced with lower-intensity exercises like yoga, swimming, or long walks. This mix helps prevent overuse injuries and keeps your energy levels stable.

3. Mistake: Neglecting Strength Training

Why It’s a Problem:
Muscle mass naturally decreases as you age, leading to a slower metabolism and higher risk of osteoporosis. Yet, many women in their 40s still shy away from strength training, either due to fear of bulking up or simply not knowing where to start.

How to Correct It:
Incorporate strength training into your routine at least two times a week. Focus on compound movements like squats, lunges, and push-ups, which work multiple muscle groups at once. If you’re new to weights, consider hiring a trainer for a few sessions to ensure proper form and maximize benefits.

4. Mistake: Ignoring Recovery Time

Why It’s a Problem:
Pushing through workouts without adequate rest can lead to chronic injuries and prolonged soreness. As your body ages, it requires more time to recover from strenuous activity.

How to Correct It:
Prioritize rest days and listen to your body. Incorporate active recovery activities like gentle yoga, stretching, or a leisurely walk on your off days. Remember, rest is when your muscles repair and grow stronger.

5. Mistake: Not Adjusting Your Routine to Fit Your Body’s Changes

Why It’s a Problem:
Your body changes as you age—hormones fluctuate, metabolism shifts, and what worked for you at 30 might not work now. Sticking rigidly to an old routine can lead to frustration and lackluster results.

How to Correct It:
Be flexible and adapt your workout routine to your current fitness level. This might mean slowing down, adding more recovery time, or focusing more on mobility and flexibility. Regularly reassess your goals and adjust your plan to align with your body’s needs.

6. Mistake: Focusing Only on Cardio

Why It’s a Problem:
Cardio is great for your heart, but relying solely on it can lead to muscle loss, decreased bone density, and a less balanced physique. In your 40s, it’s essential to maintain muscle mass and strength for overall health.

How to Correct It:
Mix cardio with strength training, flexibility exercises, and balance work. A well-rounded fitness routine ensures that all aspects of your health are supported, leading to better results and a lower risk of injury.

7. Mistake: Not Fueling Your Body Properly

Why It’s a Problem:
Eating too little or choosing the wrong types of foods can sabotage your workouts and slow recovery. Your body needs adequate nutrition to perform, recover, and maintain muscle mass, especially as you age.

How to Correct It:
Focus on a balanced diet rich in lean proteins, healthy fats, and complex carbohydrates. Don’t skip meals, and consider eating a small snack with protein and carbs about an hour before your workout. Post-workout, refuel with a protein-rich meal to support muscle recovery.

Parting Words

Your 40s can be a transformative time for your health and fitness, but avoiding these common mistakes is crucial. By listening to your body, adjusting your routines, and prioritizing both strength and recovery, you can stay fit, strong, and injury-free for many years to come.

Ready to take control of your fitness journey? Start with our Beginner’s 7-Day Workout Planner for Women in Their 40s! This planner is designed to help you build a balanced routine that fits your lifestyle, supports your goals, and keeps you motivated. Whether you’re just getting started or looking to revamp your current workout, this planner is your perfect guide.

Download it now and kickstart a week of workouts that will leave you feeling empowered and energized!

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Is Something Off? 8 Subtle Signs You Might Be Starting Perimenopause

Lynne on August 8, 2024

Pay attention, ladies!

Ever feel like your body is sending you mixed signals? One minute you’re on top of the world, and the next, you’re not sure what’s going on. If you’re in your 40s (or even late 30s), you might be experiencing the early stages of perimenopause. This transitional phase can sneak up on you, blending seamlessly into the background of busy life.

Suddenly, those little quirks and changes in your body start to add up, making you wonder if something more significant is happening. You’re not alone! Understanding these subtle signs can help you feel more in control. Let’s dive into the clues your body might be giving you.

1. Mood Swings

Remember those teenage years when your emotions were all over the place? Perimenopause can bring back a bit of that drama. If you’re feeling irritable, anxious, or downright weepy for no apparent reason, it could be a sign.

2. Sleep Troubles

Counting sheep more often than you’d like? Hormonal fluctuations can make it hard to fall asleep or stay asleep. If you’ve started waking up in the middle of the night or feeling restless, it might be perimenopause at play.

3. Irregular Periods

One of the biggest clues that perimenopause is starting is changes in your menstrual cycle. Your periods might become lighter, heavier, more frequent, or less frequent. If Aunt Flo is being unpredictable, take note.

4. Hot Flashes and Night Sweats

Feeling like someone turned up the heat out of nowhere? Hot flashes and night sweats are classic symptoms. You might find yourself stripping off layers during the day or waking up drenched at night.

5. Fatigue

Unexplained tiredness can be a frustrating sign of perimenopause. Even if you’re getting enough sleep, you might feel exhausted during the day. Hormonal changes can zap your energy levels.

6. Changes in Libido

Noticing a change in your sex drive? Hormonal shifts during perimenopause can affect your libido, either increasing or decreasing your interest in sex.

7. Memory Lapses and Difficulty Concentrating

Ever walk into a room and forget why you’re there? Or find it hard to focus on tasks? Cognitive changes, like memory lapses and difficulty concentrating, can also be part of perimenopause.

8. Weight Gain and Bloating

Finding it harder to button those jeans? Hormonal changes can lead to weight gain, especially around your midsection. Bloating can also be more frequent and uncomfortable.

Practical Tips for Managing Perimenopause Changes

With a few practical tips, you can manage these changes more effectively. Here are some strategies to help you feel your best during this transition:

1. Maintain a Healthy Diet

Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilize your hormones and improve your overall well-being. Incorporate foods high in phytoestrogens, like flaxseeds, soy, and nuts, which can mimic estrogen in the body and alleviate some symptoms.

2. Stay Active

Regular exercise can help manage weight gain, boost your mood, and improve sleep. Aim for at least 30 minutes of moderate activity most days of the week. Activities like walking, yoga, and swimming are great options.

3. Prioritize Sleep

Establish a bedtime routine to improve your sleep quality. Create a relaxing environment, limit screen time before bed, and avoid caffeine and heavy meals in the evening. If sleep disturbances persist, consider talking to your doctor about possible solutions.

4. Manage Stress

Find stress-reducing activities that work for you, such as meditation, deep breathing exercises, or hobbies you enjoy. Reducing stress can help manage mood swings and improve your overall sense of well-being.

5. Stay Hydrated

Drinking plenty of water can help with bloating and keep your body functioning properly. Aim for at least eight glasses a day, and more if you’re active or live in a hot climate.

6. Consider Supplements

Certain supplements, like calcium, vitamin D, and magnesium, can support bone health and overall wellness during perimenopause. Always consult with your healthcare provider before starting any new supplements.

7. Keep Track of Symptoms

Tracking your symptoms can help you identify patterns. This information can be invaluable when discussing your health with your doctor and finding the best ways to manage your symptoms.

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How Do You Know It’s Perimenopause and Not Something Else?

It’s important to remember that while these symptoms are common during perimenopause, they can also be indicative of other health conditions. Here’s how to differentiate:

  1. Consult Your Doctor: The most reliable way to determine if you’re experiencing perimenopause is to consult with your healthcare provider. They can perform tests to check hormone levels and rule out other conditions.
  2. Track Symptoms: Keeping a detailed log of your symptoms using a tracker can help identify patterns that are consistent with perimenopause. Share this log with your doctor for a more accurate diagnosis.
  3. Consider Your Age and Medical History: Perimenopause typically starts in your 40s, but can begin in your late 30s. If you have a family history of early menopause, you might start experiencing symptoms sooner.
  4. Rule Out Other Conditions: Symptoms like fatigue, mood swings, and weight gain can also be related to thyroid disorders, depression, or other medical issues. Your doctor can help rule out these conditions through appropriate tests.
  5. Hormone Testing: Blood tests can measure levels of hormones like estrogen and follicle-stimulating hormone (FSH). Elevated FSH levels can indicate that you’re in perimenopause.

Takeaway

Navigating the journey through perimenopause can seem daunting, but with the right tools and knowledge, you can manage this transition with confidence and ease. Recognizing the signs and understanding your body’s changes are the first steps in taking control of your health. By tracking your mood swings, sleep disturbances, irregular periods, and other symptoms, you can gain clearer insights into what your body is experiencing. This information is crucial for communicating effectively with your healthcare provider, leading to more personalized advice and treatment options.

Additionally, practical lifestyle changes can make a significant difference. Maintaining a balanced diet, staying active, prioritizing sleep, managing stress, and staying hydrated are all essential strategies that can help alleviate the symptoms of perimenopause. Supplements, when recommended by your doctor, can also support your health during this phase.

It’s important to remember that while perimenopause is a natural part of aging, it’s not something you have to endure without support. With the right approach, you can turn this challenging time into an opportunity for greater self-awareness and wellness. So stay informed, track your symptoms, and take proactive steps towards a healthier, more balanced you.

Conquering Time: The Ultimate Anti-Aging Skincare Guide for Women Over 40

Lynne on August 7, 2024

As we step into our 40s, our skin starts telling a new story. Fine lines deepen, collagen production slows, and sun damage becomes more visible. But don’t fret! A well-crafted anti-aging skincare routine can be your secret weapon for maintaining a radiant, youthful glow.

Here, we’ll explore the science-backed ingredients and products that can help you achieve your best skin yet.

The Power of Prevention: Sun Protection is Non-Negotiable

The most crucial step in any anti-aging routine? Sun protection. Sun exposure is the leading cause of premature aging, contributing to wrinkles, hyperpigmentation, and loss of elasticity. The Skin Cancer Foundation recommends using a broad-spectrum sunscreen with an SPF of at least 15 every day. For prolonged outdoor activities, it is advised to choose a water-resistant, broad-spectrum sunscreen with an SPF of 30 or higher1. Additionally, it is important to reapply the sunscreen every two hours or immediately after swimming or sweating. Look for lightweight formulas that won’t clog your pores and make reapplication throughout the day a breeze.

Understanding Sunscreen

Sunscreens come in all sorts of formulations and delivery methods, and finding the one that works best for you might take a bit of trial and error. Whether you prefer a sport spray, a handy stick, or a rich moisturizer with anti-aging ingredients, the best sunscreen is the one you’ll actually use every day.

SPF stands for sun protection factor. The number tells you how long the sun’s UVB rays would take to redden your skin when using a particular sunscreen compared to going without. So, if you use an SPF 15 product as directed (applied generously and evenly, and reapplied after two hours or after sweating or swimming), it means it would take 15 times longer to burn than if you weren’t wearing any sunscreen.

The term “broad spectrum” on a label means the sunscreen protects against both UVA and UVB rays. This is important for overall skin protection and reducing the risk of skin cancer.

Sunscreens can’t claim to be waterproof, but they can be labeled water-resistant for either 40 or 80 minutes. Remember, you can still burn while you’re in the water, so reapplying is key!

If you have sensitive skin, look for products with zinc oxide and titanium dioxide, sometimes called mineral or physical sunscreens. These tend to be gentler and less likely to cause irritation.

One common mistake is not applying sunscreen correctly. People often don’t use enough, miss spots, or forget to reapply regularly. So, be generous with your sunscreen and reapply as needed to stay protected!

Learn How to read a sunscreen label in this video.

Unlocking Youthful Radiance: Key Ingredients

Now, let’s dive into the heroes of your anti-aging arsenal:

  • Retinol: This powerhouse ingredient is a derivative of vitamin A. A 2019 review published in the Journal of the American Academy of Dermatology confirms retinol’s effectiveness in reducing wrinkles, fine lines, and improving overall skin texture.2 Retinol works by promoting cell turnover and collagen production, leading to firmer, smoother skin. However, it can be irritating, so start with a low concentration (around 0.3%) and gradually increase frequency as your skin tolerates it.
  • Vitamin C: This antioxidant warrior shields your skin from free radical damage, which contributes to aging. According to the Mayo Clinic, Vitamin C helps stimulate collagen production for plumper, younger-looking skin.3 Look for serums containing L-ascorbic acid, the most potent form of vitamin C.
  • Hyaluronic Acid: As we age, our skin loses its ability to retain moisture. Hyaluronic acid, a humectant naturally found in the skin, attracts and holds onto moisture, leaving your skin hydrated and plump. Apply hyaluronic acid serums to damp skin for optimal benefits.
  • Ceramides: These lipids are essential components of the skin’s barrier, helping lock in moisture and prevent dehydration. The National Institutes of Health (NIH) highlights the importance of a healthy skin barrier for overall skin health.4 Look for moisturizers containing ceramides to keep your skin hydrated and youthful.

Tailoring Your Routine: Addressing Specific Concerns

While the ingredients above offer a broad spectrum of benefits, you might have specific concerns you want to target:

  • Uneven Skin Tone: Alpha Hydroxy Acids (AHAs) like glycolic acid gently exfoliate dead skin cells, revealing a brighter, more even complexion. Start with a low concentration of AHAs (around 8%) and gradually increasing to avoid irritation.
  • Loss of Firmness: Peptides are short chains of amino acids that signal to the skin to produce more collagen. While research is ongoing, some studies suggest peptides may improve the appearance of wrinkles and sagging.5 Look for serums or moisturizers containing peptides for a lifting effect.

Building Your Anti-Aging Arsenal: Sample Routine

Here’s a basic anti-aging routine for women over 40 to get you started:

  • Morning:
    • Gentle cleanser
    • Vitamin C serum
    • Hyaluronic acid serum
    • Moisturizer with SPF 30+
  • Night:
    • Gentle cleanser
    • Retinol treatment (2-3 times per week)
    • Moisturizer

Remember: Consistency is key! It may take 4-6 weeks to see noticeable results

Additional Tips for Success:

  • Consult a dermatologist: For personalized tips on picking the right products and addressing your specific skin concerns, it’s a good idea to find a board-certified dermatologist. They can check out your skin and chat about the signs of aging that worry you. Just keep in mind, creams, gels, and lotions can’t fix everything when it comes to aging skin.
  • Patch test: Before applying any new product to your face, apply a small amount to your inner arm and wait 24 hours to check for irritation.
  • Introduce products gradually: Don’t overwhelm your skin by starting with everything at once. Introduce new products one by one to see how your skin reacts.
  • Holistic Approach: For optimal results, complement your skincare routine with healthy lifestyle habits:
    • Eat a balanced diet rich in fruits, vegetables, and whole grains to provide your skin with the nutrients it needs.
    • Manage stress, which can exacerbate skin problems.
    • Get enough sleep (7-8 hours per night) for optimal skin cell regeneration.

By incorporating these tips and the power of science-backed ingredients, you can create a personalized anti-aging skincare routine that empowers you to embrace your skin at every stage of life.

References:

  1. The Skin Cancer Foundation, “Sun Protection,” accessed August 7, 2024, https://www.skincancer.org/skin-cancer-prevention/sun-protection/#:~:text=The%20Skin%20Cancer%20Foundation%20advises,SPF%20of%2030%20or%20higher. ↩︎
  2. Milosheska, D., & Roškar, R. (2022). Use of Retinoids in Topical Antiaging Treatments: A Focused Review of Clinical Evidence for Conventional and Nanoformulations. Advances in therapy, 39(12), 5351–5375. https://doi.org/10.1007/s12325-022-02319-7 ↩︎
  3. “Vitamin C,” Mayo Clinic, accessed August 7, 2024, https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932. ↩︎
  4. Kanwar A. J. (2018). Skin barrier function. The Indian Journal of Medical Research, 147(1), 117–118. https://doi.org/10.4103/0971-5916.232013 ↩︎
  5. “About Peptide Products,” Healthline, accessed August 7, 2024, https://www.healthline.com/health/peptides-for-skin#about-peptide-products. ↩︎

Top Hobbies for Women in Their 60s That Spark Happiness!

Lynne on August 6, 2024

Reaching your 60s is a wonderful milestone, marking a time for new adventures, deeper connections, and the chance to focus on what truly brings you joy. Whether you’re retired, semi-retired, or still active in the workforce, hobbies can play a crucial role in enhancing your life. Here are some fantastic activities to explore that can reignite your passions and help you find happiness in this vibrant stage of life.

Why Are Hobbies Important After 60?

Hitting 60 isn’t about slowing down; it’s about kicking off a new adventure! This is the best time to dive into hobbies and activities that make you smile. Forget the idea that age should hold you back. Instead, embrace this chapter as a chance to try new things and enjoy life to the fullest. Hobbies are super important at this stage—they help you stay connected with others, give you something to look forward to, and keep your mind sharp. Plus, they’re great for your mental health, helping to reduce stress, boost your mood, and build confidence.

Needless to say, hobbies are more than just pastimes; they are essential for maintaining a fulfilling and balanced life, especially after 60. Engaging in activities you love can:

  • Promote Social Connections: Participating in group activities or classes can help you meet new people and form meaningful friendships.
  • Provide a Sense of Purpose: Hobbies give you goals to work towards, keeping you motivated and engaged.
  • Enhance Cognitive Function: Learning new skills and engaging in creative activities can help keep your mind sharp and active.

Whether you’re retired, semi-retired, or still working, finding hobbies you love can make your life richer and more exciting. So go ahead, explore your passions, pick up new skills, and have fun with it!

How Do Hobbies Impact Mental Well-being?

Hobbies are instrumental in bolstering the mental health of individuals aged 60 and above.1 Engaging in enjoyable activities provides a much-needed escape from daily routines, reducing stress and promoting relaxation.2 These pursuits can also stimulate the mind, preventing cognitive decline and enhancing focus.3 Moreover, hobbies offer a sense of purpose and accomplishment, countering feelings of isolation often associated with retirement. 4 By fostering creativity, social interaction, and personal growth, hobbies contribute significantly to overall life satisfaction and resilience in later years.

Top Hobbies to Explore

1. Gardening

Embrace the tranquility of nature by digging into gardening. It’s not just about growing beautiful flowers or tasty vegetables; gardening offers therapeutic benefits, like reducing stress and improving mental clarity. Plus, it’s a great way to get some light exercise and enjoy the outdoors.

2. Painting and Drawing

Channel your inner artist and pick up a paintbrush or pencil. Artistic expression can be incredibly fulfilling, whether you’re painting landscapes, sketching portraits, or trying your hand at abstract art. It’s a wonderful way to relax and let your creativity flow.

3. Yoga and Tai Chi

Stay active and maintain your flexibility with yoga or tai chi. These gentle exercises are perfect for maintaining physical health and mental well-being. They can help reduce anxiety, improve balance, and enhance overall vitality.

4. Cooking and Baking

If you love being in the kitchen, now is the perfect time to try new recipes and hone your culinary skills. Cooking and baking can be a delightful way to explore different cuisines, host friends and family, and share delicious creations.

5. Writing and Journaling

Expressing your thoughts and stories through writing can be incredibly rewarding. Whether you start a blog, write memoirs, or simply keep a daily journal, this hobby can help you reflect on your experiences and share your wisdom.

6. Volunteering

Giving back to the community can bring a deep sense of satisfaction. There are countless organizations that need volunteers, from local schools and hospitals to animal shelters and environmental groups. Find a cause you’re passionate about and make a difference.

7. Travel and Exploration

If you have the time and resources, traveling can be a thrilling way to discover new cultures and meet new people. Whether it’s a weekend getaway or an extended overseas adventure, exploring the world can be an enriching experience.

8. Knitting and Crocheting

These classic crafts are making a comeback. Knitting and crocheting can be both relaxing and productive, allowing you to create beautiful handmade items like scarves, blankets, and sweaters. Plus, it’s a wonderful way to join crafting circles and meet like-minded individuals.

9. Bird Watching

Bird watching is a peaceful and rewarding hobby that gets you outdoors and connects you with nature. All you need is a good pair of binoculars and a bird guidebook to start exploring the fascinating world of birds.

10. Music and Dance

Whether you pick up an instrument, join a choir, or take up dance classes, music and dance can bring immense joy and keep you physically active. It’s a fantastic way to meet new people and stay socially engaged.

Takeaway

Finding joy in hobbies is all about exploring activities that resonate with you and bring a smile to your face. Your 60s are a time to embrace your passions, try new things, and live life to the fullest. So, go ahead and dive into these hobbies that can spark happiness and enrich your life in countless ways.

References:

  1. Mak, H.W., Noguchi, T., Bone, J.K. et al. Hobby engagement and mental wellbeing among people aged 65 years and older in 16 countries. Nat Med 29, 2233–2240 (2023), accessed August 6, 2024, https://doi.org/10.1038/s41591-023-02506-1 ↩︎
  2. Utah State University Extension, “How Hobbies Improve Mental Health,” accessed August 6, 2024, https://extension.usu.edu/mentalhealth/articles/how-hobbies-improve-mental-health. ↩︎
  3. Sure, here’s the footnote citation for the source:
    [2] News Medical, “Engaging in hobbies boosts mental well-being for seniors, study finds,” accessed August 6, 2024, https://www.news-medical.net/news/20230913/Engaging-in-hobbies-boosts-mental-well-being-for-seniors-study-finds.aspx#:~:text=Engagement%20in%20social%20activities%20is,increase%20mental%20and%20cognitive%20stimulation. ↩︎

Creamy Sweet Potato and Broccoli Soup

Lynne on August 2, 2024

Potato Broccoli Soup

Creamy Sweet Potato and Broccoli Soup Recipe

Abby
This creamy sweet potato and broccoli soup is perfect for easing menopause symptoms. It is rich in vitamins, minerals, and antioxidants that help support overall health and alleviate menopause discomforts. The soup features sweet potatoes, known for their high fiber and beta-carotene content, and broccoli, which is loaded with vitamins C and K.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 4 servings
Calories 210 kcal

Equipment

  • 1 pot large
  • 1 Blender
  • 1 Cutting board
  • 1 Knife
  • 1 peeler
  • measuring cups
  • spoons

Ingredients
  

  • 1 pc sweet potato medium, peeled and diced
  • 1 pc large head of broccoli cut into florets
  • 1 pc medium onion chopped
  • 2 cloves garlic minced
  • 4 cups vegetable broth
  • 1 cup coconut milk or any cream/milk of choice
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon ground nutmeg
  • Fresh parsley chopped (for garnish)

Instructions
 

  • Prepare the Vegetables: Peel and dice the sweet potatoes. Cut the broccoli into florets. Chop the onion and mince the garlic.
  • Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 5 minutes.
  • Cook the Vegetables: Add the diced sweet potatoes and broccoli florets to the pot. Stir to combine with the onion and garlic.
  • Add Broth and Simmer: Pour in the vegetable broth, ensuring the vegetables are covered. Bring to a boil, then reduce the heat and let it simmer until the sweet potatoes and broccoli are tender, about 20 minutes.
  • Blend the Soup: Using a blender or immersion blender, puree the soup until smooth and creamy. If using a blender, work in batches to avoid overfilling.
  • Add Creaminess: Return the pureed soup to the pot. Stir in the coconut milk (or cream/milk of choice), salt, pepper, and ground nutmeg. Simmer for an additional 5 minutes to heat through.
  • Adjust Seasoning: Taste the soup and adjust the seasoning if needed.
  • Serve: Ladle the soup into bowls. Garnish with fresh chopped parsley.

Notes

Potato Broccoli Soup

Nutritional Facts (per serving):

  • Calories: 210
  • Protein: 4g
  • Carbohydrates: 32g
  • Dietary Fiber: 6g
  • Sugars: 7g
  • Fat: 9g
  • Saturated Fat: 5g
  • Cholesterol: 0mg
  • Sodium: 620mg
  • Vitamin A: 400% DV
  • Vitamin C: 110% DV
  • Calcium: 10% DV
  • Iron: 10% DV

Nutritional Benefits:

  • Rich in Vitamins: Sweet potatoes are an excellent source of vitamin A, important for vision and immune function. Broccoli provides high levels of vitamin C, crucial for skin health and immunity.
  • High in Fiber: This soup provides a good amount of dietary fiber, which aids in digestion and can help maintain a healthy weight.
  • Healthy Fats: The use of olive oil and coconut milk introduces healthy fats that are beneficial for heart health.

Shopping List:

  • Sweet Potatoes: 2 medium (approximately 1 lb total)
  • Broccoli: 1 large head
  • Onion: 1 medium
  • Garlic: 2 cloves
  • Vegetable Broth: 4 cups (32 oz)
  • Coconut Milk: 1 cup (8 oz)
  • Olive Oil: 2 tablespoons
  • Salt: 1 teaspoon
  • Black Pepper: 1/2 teaspoon
  • Ground Nutmeg: 1/4 teaspoon
  • Fresh Parsley: 1 small bunch (for garnish)

Tips:

  • Consistency Adjustment: If the soup is too thick for your preference, add more vegetable broth or water until the desired consistency is reached.
  • Enhancing Flavor: For a richer flavor, you can roast the sweet potatoes and broccoli before adding them to the soup.
  • Using a Blender: When blending hot liquids, be sure to allow steam to escape to avoid pressure build-up that can cause spills or burns.

Storage:

  • Refrigeration: Store the soup in an airtight container in the refrigerator for up to 5 days.
  • Freezing: The soup can be frozen for up to 3 months. Let it cool completely before transferring to freezer-safe containers or bags. Thaw in the refrigerator overnight before reheating.

Customization:

  • Add Protein: For a protein boost, consider adding cooked chicken, tofu, or beans.
  • Spice It Up: Add a pinch of cayenne pepper or red pepper flakes for a bit of heat.
  • Dairy Option: If you prefer, you can substitute the coconut milk with dairy milk or cream.
Keyword broccoli, Comfort food, recipe, sweet potato, vegetarian

Busting 6 Most Common Menopause Myths

Lynne on August 2, 2024

Menopause is one of those topics that comes with a lot of baggage, most of it wrapped up in myths and misconceptions. If you’re approaching this stage of life or already in the thick of it, you’ve likely heard some wild stories. Let’s set the record straight and bust some of those menopause myths once and for all.

The Truth Every Woman Needs to Know

Myth 1: Menopause Happens Overnight

Reality Check: Menopause is not a sudden event where you wake up one morning and everything changes. It’s a gradual process that typically begins with perimenopause, which can start in your 40s. This phase can last several years, during which you may experience symptoms like irregular periods and hot flashes. The official marker of menopause is when you haven’t had a menstrual period for 12 consecutive months.

Myth 2: Menopause Means Endless Mood Swings

Reality Check: While it’s true that hormonal changes during menopause can affect your mood, it doesn’t mean you’re doomed to be on an emotional rollercoaster forever. Not all women experience mood swings, and for those who do, the intensity and duration vary. Managing stress, getting enough sleep, and maintaining a healthy lifestyle can help keep your mood stable. If mood swings are severe, talking to a healthcare provider can provide options for managing them.

Explore additional articles to assist you in understanding and managing mood swings.

Myth 3: Weight Gain is Inevitable

Reality Check: Yes, hormonal changes can affect your metabolism, but weight gain is NOT a given. Staying active and making mindful dietary choices are crucial. Strength training, cardio exercises, and a balanced diet rich in fruits, vegetables, and lean proteins can help keep those extra pounds at bay. It’s all about adapting to your body’s changing needs.

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Myth 4: Menopause Equals the End of Your Sex Life

Reality Check: Menopause can bring changes to your sexual health, such as vaginal dryness or decreased libido, but it doesn’t mean your sex life is over. There are plenty of solutions, from lubricants to hormone replacement therapy (HRT), to keep the flame alive. Open communication with your partner and exploring new ways to connect can also enhance intimacy.

Myth 5: Memory Loss is Unavoidable

Reality Check: Many women worry about “menopause brain,” but while you might experience occasional memory lapses or trouble concentrating, it’s not a permanent state. Staying mentally active, getting enough sleep, and managing stress can help keep your mind sharp. If memory issues persist, it’s worth discussing with a healthcare provider to rule out other causes.

Myth 6: Menopause is Just About Hot Flashes

Reality Check: Hot flashes are a common symptom, but menopause is a whole-body experience. You might also notice changes in your skin, hair, and bone health. Regular check-ups, a nutritious diet, and a good skincare routine can help manage these changes. Supplements like calcium and vitamin D can support bone health, while hydrating and protecting your skin from the sun can keep it looking its best.

Takeaway

Menopause is a natural phase of life, not a disease or a curse. Armed with the right information and a positive attitude, you can navigate this transition with grace and confidence. Remember, every woman’s experience is unique. By debunking these myths, we hope to empower you with the knowledge to take control of your health and well-being.

Menopause is just another chapter in your life story—one that can be filled with growth, discovery, and yes, even joy. So, let’s bust those myths and embrace the change together!

Did you find these menopause myth-busters helpful? Share your thoughts and experiences in the comments below!