From Restless Nights to Restorative Sleep: Tackling Insomnia during Menopause

Lynne on July 12, 2023

There are several strategies you can employ to tackle insomnia and promote better sleep during menopause. Let’s dive into some practical tips that can make a world of difference in your quest for restorative sleep:

Many women experience disrupted sleep patterns during the perimenopause and menopause stage, and insomnia becomes an all too familiar companion. According to research, it’s estimated that around 40%-60% of menopausal women experience some form of sleep problems during the transition 1. These sleep issues can range from difficulty falling asleep, staying asleep, or experiencing poor sleep quality. It’s important to note that the severity and duration of sleep problems can vary among women. If you find yourself tossing and turning at night, fret not! In this blog, we’ll explore the connection between sleep and menopause and share some major, but practical tips to help you reclaim restorative sleep.

  1. Establish a Consistent Sleep Routine: Maintaining a regular sleep schedule is crucial for improving sleep quality. Aim to go to bed and wake up at the same time each day, even on weekends. This routine helps regulate your body’s internal clock and trains it to recognize when it’s time to wind down and when it’s time to rise and shine.
  2. Create a Relaxing Bedtime Ritual: Engage in activities that promote relaxation before bed. Consider taking a warm bath, reading a book, practicing gentle stretching or yoga, or listening to soothing music. Avoid stimulating activities like watching TV or using electronic devices close to bedtime, as the blue light emitted can interfere with your sleep.
  3. Create a Sleep-Friendly Environment: Make your bedroom a sanctuary for sleep. Keep the room cool, dark, and quiet. Invest in comfortable bedding and a supportive mattress that suits your preferences. Consider using blackout curtains, earplugs, or a white noise machine to block out any external disturbances that might disrupt your sleep.
  4. Manage Hot Flashes and Night Sweats: If hot flashes and night sweats are disrupting your sleep, explore ways to manage them effectively. Dress in lightweight, breathable sleepwear and use moisture-wicking sheets and bedding. Keep a fan or a portable air conditioner nearby to help regulate the temperature in your bedroom. Discuss with your healthcare provider about potential medical interventions or alternative remedies that may provide relief.
  5. Prioritize Stress Reduction: Menopause can be a stressful time, and stress can further exacerbate sleep difficulties. Explore stress reduction techniques such as meditation, deep breathing exercises, or journaling. Engage in activities that bring you joy and help you unwind. Prioritizing self-care and managing stress levels can significantly improve your sleep quality.
  6. Watch Your Diet and Exercise: A healthy lifestyle goes a long way in promoting restful sleep. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with your sleep. Regular exercise, such as walking, swimming, or yoga, can help improve sleep quality. However, it’s essential to exercise earlier in the day rather than right before bed, as intense physical activity may leave you too energized to sleep.
  7. Seek Support and Consult Professionals: If your sleep difficulties persist despite your best efforts, don’t hesitate to seek support from healthcare professionals. They can offer guidance and suggest appropriate interventions to address your specific sleep concerns. Sleep specialists may recommend behavioral therapy techniques or, in some cases, medication options to help you achieve restorative sleep.

Remember, every woman’s experience with menopause is unique, and finding what works best for you may require some trial and error. Be patient with yourself and remain open to exploring different strategies until you find the ones that bring you the restful nights you deserve.

So while insomnia can be a common challenge during menopause, it doesn’t have to define your sleep quality. By implementing a consistent sleep routine, creating a relaxing bedtime ritual, optimizing your sleep environment, managing hot flashes and night sweats, reducing stress, maintaining a healthy lifestyle, and seeking professional support when needed, you can take proactive steps to tackle insomnia and regain the restorative sleep you need to thrive during this transformative stage of life. Rest assured, with the right approach, peaceful and rejuvenating nights are within your reach!

1 Nelson HD. Menopause. Lancet. 2008;371(9614):760–770. [PubMed] [Google Scholar]

Moving and Grooving Your Way Through Menopause

Lynne on July 11, 2023

Indoor Exercise to Ease Your Symptoms

Hey, lovely ladies! We have a secret weapon against all these pesky symptoms – exercise.

Now before you roll your eyes, remember that exercise doesn’t always mean huffing and puffing on a treadmill. There are loads of fun and relaxing activities that we can do indoors, that are not just super effective but also easy on the joints. So, let’s jump in and find the perfect workout match for you.

1. Yoga

Who doesn’t love a good stretch? Yoga is our friend when it comes to balancing mind, body, and spirit. It keeps us flexible (we still got it!), boosts our strength, and helps us keep our balance, which is oh-so-important for keeping our bones healthy. And the bonus? Yoga chills us out and helps with those mood swings. Start easy with slow-paced styles like Hatha or Yin yoga, and as you get into the groove, you can try the more upbeat Vinyasa or Ashtanga.

2. Pilates

Alright, Pilates may sound fancy, but trust us, it’s fantastic for us during menopause. It’s all about slow, controlled movements that build up our core strength and flexibility. Plus, it’s low impact, so it’s easy on our joints. Oh, and did we mention it helps maintain bone density and lift our mood? Win-win!

3. Strength Training

Ok, ladies, hear us out. Strength training isn’t as scary as it sounds. We’re not talking about lifting super heavy weights and turning into bodybuilders. But a bit of resistance training can really help us keep our muscle tone and metabolism kicking. You can start with simple exercises like squats, lunges, and push-ups. If you feel adventurous, grab a set of dumbbells or resistance bands.

4. Aerobic Exercise

Got your dancing shoes on? Aerobic exercise, or cardio as the cool kids call it, is all about getting that heart rate up. And yes, it can be as fun as dancing around your living room. It’s great for our heart health, helps burn off calories, and boosts our mood. Plus, it can help us sleep better.

5. High-Intensity Interval Training (HIIT)

Now, don’t let the name intimidate you. HIIT is basically doing a high-energy exercise for a short while, then chilling for a bit, and repeating. It’s super adaptable, and it’s a quick workout option for those of us with busy schedules. Research says HIIT could help us get rid of that annoying belly fat that loves to hang around after menopause.

6. Tai Chi and Qigong

Let’s go a bit exotic, shall we? Tai Chi and Qigong, straight from the heart of ancient Chinese culture, are all about slow, graceful movements and deep breathing. They’re fantastic for our balance, flexibility, sleep quality, and overall chill vibes.

So, there you have it, ladies! Loads of options to choose from. The key is to keep it consistent, make it fun, and always listen to your body. So, what do you say? Are you ready to exercise your way through menopause and come out stronger on the other side?

P.S.: Just remember, check with your doctor before you kick off any new workout routine, especially if you have any health concerns. Let’s stay safe as we stay fit, okay?

The ‘Menopause Belly’: Fact or Fiction? Let’s Talk.

Lynne on July 9, 2023

So, you’ve likely heard whispers or outright declarations about this dreaded thing called the “menopause belly.” It’s that pesky weight gain that supposedly haunts women during menopause, collecting around the midsection like bees around a honey pot. But is there any truth to it? Or is it just another myth we’ve got to bust?

Fasten your seatbelts because today, we’re doing a deep dive into this hot topic. We’ll separate the facts from the fiction and, most importantly, we’ll explore how we can gracefully navigate through this natural change in our lives.

First things first, the so-called “menopause belly” is not a figment of imagination. It’s a real thing. Yes, I hate to be the bearer of bad news, but menopause does tend to change our body shape and, unfortunately, the waistline is usually the first stop. This happens due to the hormonal changes our body undergoes during menopause. As estrogen levels dip, our bodies tend to store fat around the abdomen instead of the hips and thighs, leading to a thicker waist and flatter buttocks. Researchers call this a shift from a “pear” body shape to more of an “apple” shape.

But, before we start dreading our fruit metamorphosis, it’s crucial to know that this isn’t an inevitable process. It doesn’t have to be the destiny of every woman to get a “menopause belly.” It’s largely due to a combination of aging, lifestyle, and genetic factors. Aging naturally slows down our metabolism, making it easier for us to gain weight. Lifestyle factors like lack of exercise, an unhealthy diet, smoking, or excessive alcohol can contribute to weight gain as well.

The good news is that you have control over many of these factors. So, let’s focus on what we can do to keep the “menopause belly” at bay:

  1. Eat a Healthy Diet: A balanced diet is your best friend during this time. Opt for nutrient-dense foods such as fruits, veggies, lean proteins, and whole grains. Limit your intake of processed foods and added sugars, which can add to belly fat.
  2. Exercise Regularly: Regular physical activity is key. Include both cardio and strength training in your routine. Cardio can help burn calories, while strength training can boost your metabolism and help build muscle mass.
  3. Sleep Well: Believe it or not, good sleep is linked with weight control. Try to get a good seven to nine hours of sleep each night.
  4. Manage Stress: High-stress levels can lead to weight gain, especially around the belly. Find healthy ways to cope with stress, such as yoga, meditation, or simply spending time doing things you love.
  5. Stay Hydrated: Water aids in digestion and can help manage weight.
  6. Avoid Unhealthy Habits: Smoking and excessive alcohol can contribute to weight gain. Limit your alcohol intake and if you’re a smoker, consider quitting.

In a nutshell, while the “menopause belly” is indeed a real phenomenon, it’s not a foregone conclusion. Armed with the right information and a positive outlook, we can tackle this phase head-on. After all, menopause is a natural phase of life, not a disease. It’s a time of change, yes, but it’s also a time for empowerment, self-care, and acceptance.

Remember, it’s your body, and it’s been with you through all the ups and downs. It’s time we show some love and care for it. Let’s embrace this new phase of our lives with open arms and, most importantly, with a happy heart! So ladies, let’s bid farewell to the fear of the “menopause belly” and say hello to a healthier, happier version of ourselves!

Stay fabulous!

10 Things You Need to Know About Menopause

Lynne on July 6, 2023

Hey there, ladies! Guess what we’re unraveling today? Menopause – the unsung rite of passage that sneaks up on us like that last piece of chocolate we forgot was in the fridge. (Yes, we all have that secret stash, don’t deny it!). But seriously, why does the word ‘menopause’ seem to echo like it’s announced by a scary movie narrator?

Well, it’s time to switch the narrative! Menopause is not the end of the world. It’s just a new chapter in the amazing book of You. And guess what? We’re here to make sure it’s a page-turner full of knowledge, self-love, and yes, some laughter (because why not?).

So, grab your cup of tea and let’s chat like old friends about the ins and outs of menopause. Let’s dive into the 10 things you need to know about this adventurous voyage. Spoiler: You’re not alone, and you’re going to rock this!

Onward, mighty goddesses! 🌸

  1. Menopause Isn’t an Overnight Thing

Firstly, it’s crucial to understand that menopause is not a sudden event; it’s a process. It usually begins with a phase called ‘perimenopause,’ which can start as early as your late 30s or early 40s. During this time, your hormone levels will start to fluctuate, causing irregular periods and other physical and emotional changes. It’s only when you haven’t had a menstrual cycle for 12 consecutive months that you’re considered to have officially reached menopause.

  1. It’s Not Just About Hot Flashes

When we think of menopause, we often picture a woman frantically fanning herself amidst a hot flash. While hot flashes are indeed a common symptom, they’re not the only one. Other symptoms can include night sweats, mood swings, sleep problems, a slower metabolism, thinning hair, dry skin, and changes in sexual desire or comfort. Remember, each woman’s experience is unique, so your symptoms may differ from those of others.

  1. Menopause Can Affect Your Mental Health

Menopause can also take a toll on mental health. Hormonal changes can lead to mood swings, anxiety, and even depression. Some women might feel a sense of loss or sadness about this new phase of life. Don’t be shy about seeking help. Talk to your doctor, or consider therapy. And remember, it’s okay to discuss your feelings with family and friends – you’re not alone.

  1. Hormone Replacement Therapy (HRT) Can Help, But It’s Not For Everyone

Hormone Replacement Therapy (HRT) can be a game-changer for some women, relieving many uncomfortable symptoms of menopause. But it’s not for everyone (check out our recent blog on on Non-Hormonal Approaches to Manage Hot Flashes and Night Sweats as published by NAMS). There are risks associated, particularly for those with certain health histories, such as breast cancer or heart disease. Be sure to have a thorough discussion with your doctor about whether HRT is right for you.

  1. Your Diet Matters More Than Ever

What you eat during menopause can significantly impact how you feel. Foods rich in calcium and Vitamin D are great for bone health, while phytoestrogen-containing foods like soy and flaxseeds may help with hot flashes. On the flip side, spicy foods, caffeine, and alcohol might worsen some symptoms. This is an excellent time to revisit your diet and ensure it’s balanced and nutritious.

  1. Exercise is Your New Best Friend

Regular exercise can work wonders during menopause. It helps manage weight, keeps your heart healthy, boosts mood, and can even alleviate some menopause symptoms. Whether it’s yoga, strength training, cardio, or just a daily walk, find an activity you love and stick with it. Your body will thank you.

  1. Your Sex Life Isn’t Over

Despite changes in libido and vaginal dryness that some women experience during menopause, your sex life isn’t destined to end. There are plenty of ways to maintain or even enhance your sexual health during this phase. Lubricants and vaginal moisturizers can combat dryness, while open communication with your partner about your changing needs can foster

  1. Bone Health Needs Attention

Guess what, ladies? Our fabulous skeletons need some extra love during menopause. Who knew, right? When estrogen levels drop, bones might get more fragile. So, it’s essential to give them what they need. Calcium and vitamin D, come on down! You’re the stars of the show. Milk, leafy greens, almonds, and a little bit of sunlight – they’re all besties for your bones. And check with your doc about whether you might need supplements. No one’s got time for fragile bones!

  1. Social Support is Key

Alright, this one’s huge. Sometimes, menopause can make you feel like you’re on an emotional roller coaster – without the fun part. So, it’s super important to surround yourself with people who get it. Friends, family, support groups, or even online communities – find your tribe. When you need to vent, or just when you need someone to bring you ice cream – having your squad around can make all the difference. So, don’t be shy to reach out!

  1. Stay Informed and Take Charge of Your Health

Alright, last but certainly not least – be your own advocate! With menopause, there’s a lot of hearsay and outdated advice being thrown around. Aunt May’s weird concoction might not be the golden ticket. But guess what? You have the power to educate yourself. Research, talk to your doctor, and know your options. Make choices that are right for you and your body. You’re the boss, applesauce!

And there you have it, my fellow warriors! A cheat sheet of ten things you need to know about menopause. This journey might have its twists and turns, but with knowledge, support, and some good old self-love, we’ve got this! Go rock menopause like the queens you are! 🌟

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NAMS Published Position Statement on Non-Hormonal Approaches to Manage Hot Flashes and Night Sweats

Lynne on July 3, 2023

The North American Menopause Society (NAMS) has released its most recent stance on non-hormonal remedies for symptoms like hot flashes and night sweats. The statement was made public online on June 1, 2023, in The Journal of The North American Menopause Society, under the title “The 2023 nonhormone therapy position statement of The North American Menopause Society.”

As hormonal replacement therapy (HRT) is not an option for some women, while others opt for non-hormonal methods, the NAMS orchestrated a panel of experts to conduct an extensive evaluation of the latest studies on non-hormonal remedies for hot flashes. This panel, comprising medical practitioners and researchers who specialize in non-hormonal medical treatments, herbal remedies, behavioral therapy, and lifestyle changes, meticulously scrutinized research materials published since 2015. Their compiled report advocates an array of non-hormonal interventions for easing hot flashes.

One such intervention is Cognitive Behavioral Therapy (CBT), which aims at transforming thought processes and behavioral patterns to assist individuals in effectively managing various issues. Research indicates that CBT can alter women’s perception of hot flashes, making them seem less problematic.

Another viable option is Clinical Hypnosis, a mind-body intervention that enables individuals to achieve a highly relaxed yet alert state, facilitating life changes through mental visualization and suggestion. This therapy has been proven to effectively manage pain and anxiety, and studies demonstrate its efficacy in reducing both the frequency and intensity of hot flashes.

Furthermore, weight reduction, especially during the onset of menopause, has been linked to a decrease in the number and intensity of hot flashes in some women.

In addition, certain antidepressants, specifically Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs), have been associated with slight to moderate improvements in hot flashes. Notable SSRIs include Celexa (citalopram), Lexapro (escitalopram), Prozac (fluoxetine), and Paxil (paroxetine), with the latter having an FDA-approved low-dose variant branded as Brisdelle specifically for hot flashes. Prominent SNRIs encompass Cymbalta (duloxetine), Effexor (venlafaxine), and Savella (milnacipran). Moreover, Gabapentin, typically prescribed for epilepsy and diabetes-related nerve pain, has shown promise in diminishing the frequency and severity of hot flashes.

Another medication, Oxybutynin, used primarily for managing overactive bladder syndrome, has demonstrated efficacy in mitigating moderate to severe hot flashes. However, caution is advised for prolonged use, particularly among the elderly, as it has been linked to cognitive decline.

Recently in 2023, the FDA approved Veozah (fezolinetant) specifically for treating hot flashes. Stellate ganglion blockade, or nerve block, may also relieve moderate to extremely severe hot flashes.

However, the panel did not recommend several therapies including paced respiration, herbal supplements, exercise, yoga, soy products, cannabis, acupuncture, chiropractic manipulation, dietary modifications, clonidine, Lyrica, cooling methods, and avoiding certain triggers.

Dr. Chrisandra Shufelt, a women’s health specialist at the Mayo Clinic and the chair of the advisory panel, highlighted the significance of the position statement, stating that it will empower healthcare professionals to competently direct women towards efficacious non-hormonal therapies while discouraging the use of unsuitable or ineffective ones.

For individuals with a history of breast cancer seeking non-hormonal hot flash treatments, this position statement provides an array of alternatives. It is advisable to bring this statement to your healthcare provider to explore the options that best cater to your specific needs.

Note: NAMS is a multi-disciplinary association, bringing together professionals from diverse fields such as medicine, nursing, sociology, psychology, nutrition, epidemiology, and pharmacy, among others. The society strives to enhance the health and lifestyle of women during their midlife and beyond by fostering an understanding of menopause and promoting healthy aging.

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Welcome to the Fab Change Club: Your Guide to Rocking Menopause!

Lynne on July 3, 2023

Alright, ladies! Buckle up, because we’re about to take a fabulous journey through a phase that often gets a bad rep – menopause. Let’s turn that frown upside down and paint this transition in the vibrant colors it deserves. As we wave goodbye to our periods, let’s say hello to the dawn of a whole new era – The Fab Change Club!

First things first, let’s break down what’s happening in this VIP section of womanhood. Our ovaries, that have been pumping out eggs and hormones since puberty, are taking their well-earned retirement. Estrogen and progesterone levels take a nosedive, and periods become as unpredictable as the plot of a telenovela before they decide to peace out for good.

Now, this hormonal roller-coaster might make you feel like you’re living in a rom-com directed by Tim Burton. Hot flashes? Oh, they’re the uninvited guests that like to make a dramatic entrance. Mood swings? It’s like channel surfing through all emotions. Weight gain? Your body decides to throw a never-ending pizza party. It’s all part of the package.

But wait, let’s flip the script. Menopause is not just the end of something; it’s the beginning of rocking life without worrying about periods or unplanned pregnancies. It’s like Beyoncé just handed you the VIP pass to the Freedom Club.

Sure, the hot flashes can be a bummer. But, let’s get creative. You could totally pretend you’re having your own private summer in the middle of a cold conference room. Keep a stash of chic fans, and flutter them like you’re the queen of an exotic empire.

Mood swings? Maybe they’re just an excuse to watch ‘The Notebook’ for the umpteenth time while crying over a tub of ice cream. But don’t forget to balance it out with laughter, and maybe call up an old friend for a funny chit-chat.

Alright, let’s talk strategy. To rock this phase like a boss, it’s essential to prioritize self-care. Keep your girl gang close and make sure you surround yourself with positive vibes. Exercise is your new BFF – it keeps the weight in check and those endorphins pumping. Eat like you love yourself; opt for a diet rich in calcium, and vitamins to keep your bones rocking.

Visit your doc regularly. They’re like the tour guide of this fabulous journey and will help you navigate it with minimal turbulence. They might even recommend Hormone Replacement Therapy (HRT) or alternative remedies to keep things smooth. But remember, this is your journey; so don’t hesitate to voice your preferences and needs.

Lastly, let’s talk about the awesome stuff. Menopause means no more monthly surprise parties from your uterus, which equals more white pants and spontaneous vacations. It’s also the time when many women say they feel more confident and carefree. It’s like your soul just got the memo that it’s time to live your best life.

So, fabulous ladies, let’s rewrite the narrative of menopause. It’s not a phase to dread; it’s a club of magnificent women embarking on a new adventure. Welcome to the Fab Change Club – where life begins at menopause!

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Lifting the Mist: Empowering Strategies to Clear Brain Fog and Reclaim Your Focus

Lynne on June 28, 2023

Picture this: you’re sailing through life when suddenly, your brain seems to be wrapped in a cozy, thick mist. You know, when words seem to play hide-and-seek or remembering simple things feels like solving a cryptic puzzle. Yep, that’s brain fog for you. And guess what? Menopause could be the sneaky culprit.

Now, let’s talk about what’s causing this brain fog. Enter stage left: estrogen. Our bodies are like a fantastic symphony, and estrogen is like that lead violinist that keeps the melody flowing. It turns out, estrogen has been playing besties with our brains for years! It’s involved in a host of brain functions, including memory, attention, and learning. As menopause hits, estrogen is like a musician who decides to take an unexpected break, leaving the symphony scrambling. The levels of estrogen decline, and this can affect how well our brains function, hence the foggy feeling.

It’s essential to realize that brain fog doesn’t mean your brain has lost its mojo. It’s just a little bewildered by the hormonal cha-cha happening in your body. And although it can be frustrating when you’re trying to remember where you placed your glasses (hint: they might be on your head), it’s a normal part of the transition.

If brain fog has got you feeling like you’re wandering through a cloud, don’t fret! There’s a whole toolbox of strategies you can use to lift the mist and get back to cruising through life with a clearer head. Let’s chat about what you can do to cure or manage brain fog.

First, let’s talk about the power of sleep. When it comes to brain fog, getting enough good-quality sleep is like giving your brain a luxurious spa treatment. Aim for 7-9 hours of sleep a night, and try to keep a consistent sleep schedule. This means hitting the sack and waking up at the same time every day, even on weekends.

Next up: nourish that fabulous brain of yours! What you eat can have a significant impact on brain fog. A balanced diet full of fruits, vegetables, lean proteins, and healthy fats is like giving your brain a superhero cape. Specific foods like fatty fish, nuts, and leafy greens are particularly brain-friendly.

Let’s also not forget the elixir of life: water! Staying hydrated is essential for keeping your brain sharp. Aim to drink enough water throughout the day so that you’re not feeling thirsty, and your urine is a pale yellow color.

Now, I hear you asking, “What about when I’m feeling like a stress-ball?” A wonderful way to combat brain fog is to manage stress. Activities like yoga, meditation, or simply taking a walk in nature can calm the mind. It’s like giving your brain a gentle hug and saying, “It’s okay, buddy.”

Your brain also loves a good workout. Regular physical exercise is like a magic potion for your brain. It doesn’t have to be intense – just getting up and moving can make a difference. So, dance in your living room, take the dog for a walk, or join a local sports club. Your brain will be doing the happy dance!

Now, here’s the golden tip: get organized. Sometimes brain fog can be lessened just by having a little structure in your life. Keep notes, make lists, set reminders on your phone – do whatever you need to help keep your day on track.

Lastly, if you’ve tried all these strategies and still feel like you’re stuck in a fog, it’s time to talk to a healthcare professional. There are medical conditions and medications that can cause brain fog, and a doctor can help you figure out if something like this is going on.

Remember, brain fog doesn’t have to be a permanent cloud hanging over your head. With the right tools and strategies, you can lift the fog and get back to living your life in high definition!

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Nailing the Connection: Brittle Nails and the Menopause Journey

Lynne on June 26, 2023


Ah, menopause! The miraculous yet often confusing phase of a woman’s life. From hot flashes to mood swings, it can be quite the roller coaster ride. But did you know that brittle nails can also join the party? Yes, those once-strong, fabulous nails can suddenly turn brittle and frustrating during menopause or perimenopause. In this article, we’ll dive into the fascinating connection between these hormonal changes and your nails. So sit back, relax, and let’s explore the nitty-gritty of brittle nails and menopause!

Menopause and Brittle Nails: The Unlikely Duo

As your body goes through menopause or perimenopause, it undergoes significant hormonal shifts. Estrogen, the hormone that played a vital role in keeping your nails healthy and strong, begins to decline. This hormonal drop can affect the structure and growth of your nails, leaving them brittle and prone to splitting.

But wait, there’s more! During menopause, your body experiences a decrease in collagen production, the protein responsible for maintaining nail strength. This reduction in collagen can cause your nails to become thin, brittle, and more susceptible to breakage.

The Impact of Dryness and Nutritional Changes

Hormonal changes aren’t the only culprits behind brittle nails during menopause. The decrease in estrogen levels can also lead to a decrease in moisture retention, making your nails drier and more prone to brittleness. To make matters worse, the natural oil production in your nails may decline, exacerbating the dryness and causing further nail damage.

Additionally, menopause often brings dietary changes, and your body might not be receiving all the essential nutrients it needs to keep your nails healthy. A lack of nutrients like biotin, vitamin E, and iron can contribute to weakened nails and increased brittleness. It’s essential to ensure you’re consuming a well-balanced diet or consider supplements to support your nail health during this transitional phase.

Nail Care Tips for the Menopausal Journey

Fear not, dear reader! Although brittle nails may be an annoying side effect of menopause, there are several steps you can take to improve their condition and keep them looking fabulous.

  1. Moisturize, moisturize, moisturize: Hydrating your nails is crucial. Apply a good-quality nail moisturizer or cuticle oil regularly to replenish the lost moisture. Avoid harsh nail polish removers, as they can strip away natural oils.
  2. Trim with care: Opt for regular nail trims to prevent snags and breakage. Use a gentle file to shape your nails and avoid cutting them too short, as this can make them weaker.
  3. Protect and strengthen: Shield your nails from harsh chemicals by wearing gloves while doing household chores. Consider using a nail strengthener or a protective clear coat to fortify your nails against damage.
  4. Nourish from within: Consume a well-rounded diet rich in vitamins, minerals, and protein. Foods like eggs, nuts, leafy greens, and lean meats are packed with nutrients that can help promote nail strength.
  5. Supplements and vitamins: Talk to your doctor about supplements that may benefit your nail health, such as biotin, vitamin E, and iron. These supplements can help compensate for any nutritional deficiencies and support healthier nail growth.

As you navigate the ups and downs of menopause or perimenopause, don’t let brittle nails get you down. Remember, it’s just another piece of the puzzle! By understanding the connection between hormonal changes and brittle nails, and implementing simple nail care strategies, you can maintain healthy and beautiful nails throughout this

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The Power of Support: How Your Tribe Can Help You Through Menopause

Lynne on June 23, 2023

A strong support system can make a significant difference when you’re going through menopause. It’s a time of significant change, and having people to lean on can make the process easier to handle. Here’s how your support system can help:

  1. Emotional Support: Emotional ups and downs can be a part of menopause, and having friends, family, or a therapist to talk to can help you manage these feelings. They can provide a safe space for you to express your frustrations, fears, and anxieties.
  2. Understanding and Empathy: People who understand what you’re going through can provide empathy and make you feel less alone. This might include friends who are also going through menopause or support groups where you can connect with others experiencing similar issues.
  3. Sharing Information: Your support system can be a great resource for sharing information about managing symptoms, finding good healthcare providers, and learning about new treatments or research. This can be especially helpful if you’re part of a support group specifically for menopause.
  4. Encouragement to Seek Help: If you’re experiencing severe symptoms, your support system can encourage you to seek medical help. They can provide a gentle push if you’re hesitant to reach out to healthcare providers.
  5. Helping with Lifestyle Changes: A supportive network can also help you implement lifestyle changes that might ease menopause symptoms. This could mean joining you for regular walks, cooking healthy meals together, or helping you stick to a new sleep schedule.
  6. Providing Distractions: Sometimes, the best support can come from taking your mind off what you’re experiencing. Friends and family who help you stay active and engaged with life can provide a welcome distraction from menopause symptoms.

Remember, it’s okay to let people know what kind of support you need. Everyone’s experience with menopause is different, and what helps one person might not help another. Being open about your experiences and needs can help your support system be there for you in the ways that are most helpful.

Menopause Missteps: What Not To Do During This Life Transition

Lynne on June 20, 2023

Going through menopause can be a challenging time, as your body is undergoing significant hormonal changes. This transition can come with a variety of symptoms including hot flashes, sleep disruptions, mood changes, and more. While it’s important to consult with a healthcare provider for personalized advice, here are some general behaviors to avoid during menopause:

  1. Neglecting a healthy diet: Your body’s needs change during menopause, and it’s essential to maintain a balanced, nutrient-rich diet. Avoid eating processed, high-sugar, or high-salt foods. Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats.
  2. Avoiding exercise: Regular physical activity is important for overall health and can help manage menopause symptoms. Exercise can help maintain a healthy weight, improve mood, promote better sleep, and reduce the risk of heart disease and osteoporosis. Try to avoid sedentary behavior.
  3. Smoking or excessive alcohol consumption: These habits can exacerbate symptoms like hot flashes, disrupt sleep, and can increase the risk of certain diseases like osteoporosis and heart disease.
  4. Ignoring mental health: Menopause can trigger mood swings, anxiety, and depression in some women. If you’re experiencing these symptoms, don’t ignore them. Seek help from a mental health professional.
  5. Neglecting sleep hygiene: Many women experience sleep disturbances during menopause. Don’t dismiss these issues as inevitable. Maintaining good sleep hygiene — such as keeping a regular sleep schedule, creating a calm and quiet sleep environment, and avoiding caffeine and electronic screens before bed — can help.
  6. Avoiding regular check-ups: Regular health check-ups become even more critical during menopause. Skipping doctor’s appointments could lead to neglect of potential health issues. Regular check-ups can help monitor bone density, cholesterol levels, and other vital health indicators.
  7. Not staying hydrated: Drink plenty of water. Staying well-hydrated can help alleviate symptoms of dryness, particularly dry skin and dry eyes, which are common during menopause.
  8. Overloading on caffeine: While a little coffee can help you feel more alert, too much caffeine can trigger hot flashes and disrupt sleep.
  9. Ignoring weight gain: Many women gain weight during menopause due to changes in hormones, aging, and lifestyle habits. Avoid normalizing this weight gain, and try to maintain a healthy weight through balanced diet and exercise.
  10. Not seeking support: Don’t go through menopause alone. Seek support from friends, family, support groups, or a therapist. Connecting with others can make this time of change easier and less stressful.

Remember, every woman’s menopause journey is unique, and there’s no one-size-fits-all approach to managing it. Always consult with your healthcare provider about your symptoms and the best strategies for managing them.

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Dealing with Age Spots and Hyperpigmentation During Menopause

Lynne on June 16, 2023

As women, we all come across age spots and hyperpigmentation during menopause. Not only does it make us feel not attractive, but it makes others think we’re older than we are! There’s no need to deal with these problems on your own! Let’s get into it, and no, we’re not just going to skim the surface. We’re going to peel back the layers, literally and figuratively, to understand what’s happening to our skin during menopause and how we can deal with it.

To begin with, let’s acknowledge this: menopause does a number on our hormones, which affects nearly everything, from our moods to our metabolism, and yes, to our skin as well. A key player in this game is estrogen, which takes a bow during menopause, leading to various skin changes. One of these is hyperpigmentation or the darkening of some areas of the skin, and another is the appearance of age spots, also known as liver spots or sun spots.

Hyperpigmentation and age spots happen when our skin produces more melanin (the pigment that gives our skin its color) than it typically would. Sun exposure, hormonal changes, age, and even injuries can stimulate excess melanin production, leading to these darker patches or spots. Menopause, with its hormone havoc, can rev up this process.

So, how do we address these changes? First, let’s take a minute to appreciate what our bodies are going through. These changes, including the skin ones, are signals of an incredible life lived, of experience, resilience, and evolution. Let’s not just aim to erase these marks but to manage and embrace them as part of our beautifully evolving selves.

Now, on a practical note, our first line of defense is and always will be – sun protection. The sun’s harmful UV rays speed up the aging process of our skin, leading to premature wrinkles, age spots, and hyperpigmentation. Applying broad-spectrum SPF of at least 30, wearing hats, sunglasses, and seeking shade whenever possible are non-negotiables.

Next, let’s talk about skincare. A skincare routine addressing hyperpigmentation and age spots should ideally include ingredients like retinoids, vitamin C, and hydroquinone. Retinoids can speed up cell turnover, essentially helping the skin to renew itself. Vitamin C is an antioxidant that can brighten the skin and help fade dark spots. Hydroquinone is a powerful lightening agent that can reduce the appearance of age spots and hyperpigmentation, though it should be used with caution and guidance from a dermatologist.

Now, for some of us, skincare products might not cut it, and that’s okay! We have several professional treatment options available. Chemical peels, microdermabrasion, and laser therapies are procedures that can help reduce the appearance of age spots and hyperpigmentation. They do this by removing or damaging the top layers of skin, promoting new, healthier skin to grow. It’s essential, however, to discuss these treatments with a dermatologist to understand their risks and benefits fully.

Lastly, our lifestyle choices can significantly impact our skin. Healthy eating, regular exercise, adequate sleep, and managing stress go a long way in maintaining overall health, including skin health. Foods rich in antioxidants, like berries, leafy greens, and nuts, can help protect our skin from damage. Regular exercise increases blood flow, nourishing skin cells, and promoting cell turnover. Sleep and stress management are essential for hormonal balance, thus helping maintain skin health during menopause.

In conclusion, dealing with age spots and hyperpigmentation during menopause requires a multi-faceted approach. Sun protection, an appropriate skincare routine, professional treatments if needed, and healthy lifestyle choices can help manage these skin changes. Remember, the goal isn’t to erase these signs of life’s journey but to embrace them and care for our evolving selves with love and respect.

Menopause isn’t the end of anything – it’s the start of a new, powerful chapter. Let’s embrace it, spots, lines, and all, with grace, knowledge, and a good SPF! Stay fabulous, my friends. Until next time!

Sleepless Nights? Here’s How to Catch More Zzz’s During Perimenopause

Lynne on June 14, 2023

When it comes to menopause, the conversation often swirls around hot flashes, mood swings, and, of course, the end of menstruation. Yet, there’s an uninvited party crasher that can be just as disruptive: sleep issues. So let’s shine a spotlight on that, shall we?

At its core, menopause is a time of significant hormonal change, which can wreak havoc on your sleep patterns. Many women in perimenopause (the stage before menopause) find themselves counting sheep, tossing and turning, or waking up in the wee hours with frustrating regularity. But why does this happen, and how can we deal with it? Buckle up, ladies, as we delve into the world of sleep and menopause.

So, What’s Up with Menopause and Sleep Anyway?

Well, the first stop on this road trip is to understand the connection between menopause and sleep disturbances. Estrogen and progesterone, two hormones that ebb and flow during your menstrual cycle, also play a big role in regulating sleep. As you move closer to menopause, the levels of these hormones fluctuate and eventually drop, leading to a range of sleep-related issues.

Estrogen, for instance, promotes REM sleep – the deep, restful stage where dreams happen. A decrease in estrogen levels can make it harder to fall asleep and lead to more nighttime awakenings. Progesterone, on the other hand, is a natural sleep-inducer. When this hormone drops off during perimenopause, it might feel like your body’s hitting the caffeine just as you’re ready for lights out.

Not only do these hormonal shifts affect sleep, but they also come with a set of side effects – hot flashes, night sweats, anxiety, and mood swings. These can be quite the party poopers when it comes to catching some quality shut-eye. In fact, according to the National Sleep Foundation, nearly 61% of menopausal women report insomnia symptoms.

Well, This Sounds Like a Fun Ride (Not). What Can We Do About It?

Hey, I hear you. It might seem like a wild rollercoaster ride that you never signed up for, but don’t despair! There are strategies you can adopt to make these sleep disruptions a bit less disruptive.

1. Transform Your Bedroom into a Dreamy Slumber Palace!

Turn your bedroom into a slumber sanctuary. Keep the room dark, quiet, and cool. Consider investing in blackout curtains, earplugs, or a white noise machine. To combat night sweats, opt for breathable, moisture-wicking bed sheets and sleepwear. Oh, and no peeking at the clock during the night! That’s just a one-way ticket to stress city.

2. Let’s Set the Clock! It’s Time to Master Your Zzz’s Routine!

Sticking to a consistent sleep schedule can help regulate your body’s internal clock and improve sleep quality. That means going to bed and waking up at the same time every day – yes, even on weekends. And while napping can be tempting when you’re running on little sleep, try to resist. It can actually make it harder to fall asleep at night.

3. Become the Boss of Your Belly and the Captain of Cardio!

What you eat and drink, especially close to bedtime, can significantly impact your sleep. Avoid caffeine and alcohol late in the day. And while we’re at it, spicy or heavy meals can trigger hot flashes and heartburn, so give those a miss in the evening too.

Regular exercise is a natural sleep booster – but try not to sweat it out too close to bedtime, as it can keep you awake.

4. Embrace Your Inner Zen Master: It’s Mind-Body Magic Time!

Relaxation techniques like yoga, meditation, deep-breathing exercises, or progressive muscle relaxation can help you wind down before bed. Many women also find cognitive behavioral therapy helpful in managing sleep problems and coping with the changes that menopause brings.

5. It’s Team-Up Time: Call in the Pros for Backup!

If you’ve tried these strategies and still find yourself perpetually yawning, it may be time to consult a healthcare provider. They can guide you to the best treatment option based on your symptoms, medical history, and personal preferences.

Yes, the menopause journey can be a bumpy one, fraught with many sleepless nights. But remember, you’re not alone on this ride. Reach out, share your experiences, and don’t hesitate to ask for help. It might not be the smoothest road trip you’ve ever been on, but with the right tools and support, you can navigate it with confidence and even a few good nights’ sleep.

So, the next time you find yourself staring at the ceiling at 3 am, just remember, you’ve got this! And with these strategies at your fingertips, hopefully, those sleepless nights will soon be a thing of the past. Goodnight, sleep tight, and don’t let the bedbugs (or hot flashes) bite!

Finding Your Balance: How to Handle Dizziness in Perimenopause

Lynne on June 7, 2023

Hey there, ladies! Dizziness during perimenopause might not be the first thing that pops to mind, but boy can it throw you for a loop. So, let’s chat about it, shall we?

First off, don’t worry. Feeling a bit off-balance now and then during this life stage is pretty common. It’s all part of the hormonal hullabaloo that happens as we journey from one phase of our reproductive life to another. But that doesn’t mean we have to grin and bear it. So here’s your friendly guide to navigating the spins during perimenopause.

Understanding Dizziness in Perimenopause

You know that topsy-turvy sensation you get when you’ve spun around too many times or stepped off a merry-go-round? That’s kind of what we’re talking about. Some ladies might even feel a bit nauseous or like they might faint. It’s all because our fabulous bodies are dealing with fluctuating estrogen levels. And while it’s normal, there’s no denying it can be a bit of a bother.

What To Do When Dizziness Strikes

Here’s a handy little guide on the first things to do when dizziness decides to drop in for an unexpected visit. Let’s navigate this together, one step at a time, and remember, it’s all about keeping calm and staying grounded. Literally!

1. Sit or Lie Down: The first thing you should do when you feel dizzy is to sit or lie down. This can prevent falls or other injuries that can occur if you lose your balance.

2. Keep Hydrated: Drink a glass of water or a rehydration drink and see if your dizziness subsides.

3. Slow, Deep Breathing: Deep breathing can help calm your body and brain, often reducing feelings of dizziness. Breathe in slowly for a count of 4, hold your breath for a count of 4, then exhale slowly for a count of 4.

4. Avoid Sudden Movements: Sudden changes in position, like standing up too quickly, can cause a dizzy spell. Make sure you rise slowly from a seated or lying position.

5. If Needed, Use a Cane or Walker: If you’re having trouble with balance, a mobility aid can help prevent falls.

Handling Dizziness On-the-Go: Practical Tips for Different Settings

Dizziness can hit you anywhere, anytime, and knowing how to manage it in different settings can be a real lifesaver. Let’s take a look at some scenarios:

1. At Home: This is probably the safest place to experience a dizzy spell. If it happens, sit or lie down immediately. Take slow, deep breaths and drink some water. If the feeling doesn’t pass, you may want to lie down with your feet elevated.

2. At Work: If you start feeling dizzy at work, try to find a quiet, comfortable place where you can sit or lie down. If you’re seated at a desk, lower your head between your knees. Let a co-worker know you’re not feeling well, so they can check on you or get help if needed.

3. While Driving: This is a bit tricky. If you start feeling dizzy while driving, pull over as soon as it’s safe to do so. Once you’re safely parked, turn off the car, recline your seat and close your eyes. Avoid driving until the dizzy spell has completely passed. If you frequently experience dizziness, you might want to discuss this with your healthcare provider and avoid driving until the issue is resolved.

4. In a Store or Public Place: If a dizzy spell hits while you’re out and about, find a place to sit down immediately. If there are no seats available, consider squatting or even sitting on the floor. Don’t worry about what people think – safety first! If you’re in a store, let an employee know what’s happening; they may be able to assist you or find a place where you can lie down.

5. Outdoors: If you’re outside and start feeling dizzy, find a safe place to sit down. Avoid places near traffic or hazards. If there’s a nearby bench or patch of grass, that’s your best bet. Stay seated until the dizziness passes.

In all these situations, remember to breathe deeply and stay hydrated. But remember, folks, if you’re experiencing frequent or severe dizziness, it’s time to reach out to a healthcare professional. Stay safe and take care!

Lifestyle Tips to Keep Perimenopause Dizziness in Check

Here are some lifestyle tips for getting a grip when perimenopause tries to knock you off your feet:

1. Hydrate, Hydrate, Hydrate: Remember that old 8×8 rule? Eight 8-ounce glasses of water a day? That’s your minimum, my friends. Hydration helps keep your blood volume up, which is good news for your blood pressure and circulation, and can help keep dizziness at bay.

2. Feed Your Body Well: Think whole grains, fresh fruits and veggies, and lean proteins. A well-nourished body is better equipped to cope with hormonal changes. And let’s not forget to keep a check on caffeine and alcohol; too much can mess with your blood sugar and cause dehydration, neither of which is your friend when it comes to dizziness.

3. Get Moving: Exercise is your secret weapon in the fight against perimenopausal symptoms. Not only does it help regulate those pesky hormones, but it also boosts your overall health, keeping dizziness and other perimenopausal symptoms in check.

4. A Little Zen Goes a Long Way: Mind-body practices like yoga and meditation help manage stress, which can aggravate perimenopausal symptoms. Plus, the focus on balance and body awareness in yoga can be especially helpful if you’re dealing with dizziness.

5. Get Plenty of Zzz’s: Poor sleep can exacerbate feelings of dizziness, so make sure you’re getting quality shut-eye. Establish a soothing bedtime routine and ensure your sleep environment is comfortable and conducive to a good night’s rest.

So, there you have it! Perimenopause might be a rollercoaster ride, but remember, you’re in the driver’s seat. With a little bit of self-care and awareness, you can manage dizziness and continue to enjoy the ride of life.

Take care of yourselves, ladies, and remember to embrace this time of transition with grace and self-compassion. You’ve got this!

Menopause at Work: The Hidden $1.8 Billion Cost and Its Impact on American Women

Lynne on June 6, 2023

Friends, did you know that menopause is actually causing a massive dent in the U.S economy? Yup, you heard right. A study fresh out from the Mayo Clinic this week estimates that menopause is costing American women a whopping $1.8 billion in lost work time each year. That’s no small change!

This study is the biggest of its kind to be done in the U.S., and it took a close look at how symptoms of menopause, like hot flashes, night sweats, mood swings (and trust me, there’s a lot more) are affecting women while they’re trying to get their work done.

Over 4,000 women from four different Mayo Clinic locations spread across Minnesota, Arizona, Florida, and Wisconsin, took part in this study. About 15% of these participants said they had to either miss work or work less because of their menopause symptoms. These cases were labeled as “adverse work outcomes”. The more severe the symptoms, the more likely women were to have work issues. In fact, those with the most severe symptoms were 16 times more likely to have these problems compared to those dealing with milder symptoms. Just over 1% even confessed that their symptoms were so severe that they had to quit their jobs or were laid off in the last six months.

Dr. Juliana Kling, one of the big brains behind this study, said that this data was extrapolated based on the U.S. workforce to get to that jaw-dropping annual loss estimate. And get this, U.S. census data tells us that there are more than 15 million women aged 45 to 60 in the workforce. That’s a lot of women dealing with these symptoms on the daily!

But here’s another kicker: the study found that menopause seems to impact Black and Hispanic working women more. Dr. Kling mentioned that these women reported more menopausal symptoms, and more of them reported that these symptoms affected their work compared to white women.

Now, the Mayo Clinic isn’t alone in its findings. Other studies have come to similar conclusions. For instance, a smaller survey by a company called Carrot Fertility found that about 20% of women had to take time off from work because of menopause.

The big takeaway from all this? Menopause is a big deal and it’s affecting women’s lives on multiple fronts. From the physical discomfort to the economic impact to the social stigma around discussing menopause, especially in the workplace, it’s clear that we need more open conversations and better support for women going through this change. As Dr. Ekta Kapoor, another co-author of the study, points out, talking about menopause is often seen as taboo, especially at work. And that needs to change.

Dr. Kapoor even thinks the economic impact could be underestimated because many women don’t have access to health insurance and potential treatments for their symptoms.

And lastly, remember, these symptoms can lead to some serious personal impacts — menopause and its connection to work isn’t a topic that’s been studied a lot, but we’re starting to see a change in that – more and more studies are popping up. This narrative literature study gives us a peek into the current understanding of how menopause, work, and health are connected and points out areas where we need more info for future research. And based on what we’ve found so far, here are a few initial takeaways:

  1. Menopause might be messing with some women’s ability to work, but we can’t say for sure.
  2. It could also explain why older women take more sick days.
  3. Even with menopausal symptoms, most women keep on trucking at work.
  4. And you know what’s wild? Women usually keep their menopause struggles to themselves, finding their own ways to cope.

It seems like having severe menopausal symptoms might make work tougher for some women. This could lead to more sick days, thoughts about leaving their job, and other health issues. And it doesn’t help when the workplace doesn’t give much control or flexibility, which can make menopausal symptoms worse. But despite this, women are pretty resourceful in finding ways to deal with menopause at work, whether that’s adopting healthier lifestyles or working extra hours to make up for any dip in productivity. There’s a lot of value in personal and workplace strategies, like self-help approaches and educating bosses. But sadly, menopause isn’t something that’s openly talked about at work, partly because of the taboo surrounding it and a lack of knowledge about it.

When it comes to policies around menopause at work, there’s hardly any info out there. And it’s crucial to avoid making women feel stigmatized when addressing the issue of menopause at work. Right now, menopause is viewed more as a woman’s problem rather than something workplaces and society should be considering. And this lack of knowledge impacts women’s health and their place in the job market because they’re not getting the support they need at work. But here’s the thing: work is super important to women for financial independence and personal fulfilment, just like it is for men. So ignoring menopause in research and policy makes it seem like older women’s work and health aren’t taken seriously.

So what’s the bottom line? Women are incredibly resilient, but they’re under a lot of pressure, especially with more intense work demands and an aging workforce. Good health is not just important for women to stay employed and live a decent life during retirement, but it’s also key for workplaces and society. So we definitely need to start taking menopause and its relationship to work more seriously, in both research and policy.

The Menopause Diet and How Food Can Influence Your Symptoms

Lynne on June 1, 2023

Hello, my food savvy friends! As normal, we’re embracing the menopause chapter, bringing it under the spotlight, and discovering how the magic of a mindful diet can help us cruise through this natural transition with grace and ease.

Most, if not all, women in menopause have to face unwelcome guests like hot flashes, mood swings, sleep problems, and weight gain. While these symptoms are part and parcel of this natural transition, your diet can play a massive role in mitigating these symptoms.

You heard it right, ladies! The key could be on your plate.

Foods To Embrace

Phytoestrogens

When menopause knocks, your body’s estrogen levels begin to decline. Phytoestrogens can help balance these levels, easing symptoms like hot flashes and night sweats. Foods rich in phytoestrogens include soybeans, flaxseeds, sesame seeds, and a variety of fruits and veggies. Whip up a delightful tofu stir fry, or sprinkle some flaxseeds on your breakfast smoothie bowl.

Calcium-Rich Foods

With menopause, comes a heightened risk of osteoporosis. Fret not, as your diet can lend a helping hand here too! Calcium-rich foods help maintain bone health. So, don’t forget to include dairy products, tofu, sardines, broccoli, and kale in your meals. A glass of warm milk before bedtime, perhaps?

High Fiber Foods

Fiber can be your best friend during menopause, helping you feel fuller for longer, manage weight, and keep heart issues at bay. Enjoy fiber-filled foods such as whole grains, lentils, beans, fruits, and vegetables. What about a delicious lentil soup or a hearty whole grain bread sandwich for lunch?

Healthy Fats

Omega-3 fatty acids are another must-have. They’re not just great for heart health, but also combat menopause symptoms like mood swings and dry skin. So, make sure to relish fatty fish, walnuts, chia seeds, and flaxseeds. How about some walnut-studded banana bread for a healthy snack?

Foods To Avoid

High-Sugar Foods

Cakes, cookies, candies, oh my! While these sugary delights may tempt your taste buds, they could worsen menopausal symptoms. High-sugar diets can contribute to weight gain and bone loss. It’s okay to indulge occasionally, but moderation is key!

High-Sodium Foods

Excess sodium can lead to high blood pressure and bone loss, two things we definitely don’t want during menopause. So, try to cut down on your salt intake and avoid processed foods, which often hide a hefty amount of sodium.

Caffeine and Alcohol

While a glass of wine or a cup of Joe may be your go-to for relaxation, both caffeine and alcohol can trigger hot flashes. They can also disrupt sleep, another common concern during menopause. Try to limit your intake and opt for herbal tea or sparkling water instead.

It’s essential to remember that no two bodies are alike, and what works for one person may not work for another. The key is to listen to your body, make mindful choices, and not be too hard on yourself. Menopause is a journey of change, but with the right diet, it can also be a journey of empowerment, discovery, and healthful living. And remember, you’re not alone

Say Goodbye to Hair Shedding Woes

Lynne on May 31, 2023

Menopause can be a wild ride, and one of the less pleasant aspects is hair thinning. But fear not! There’s a delicious way to tackle this issue. By incorporating some tasty foods into your diet, you can nourish your locks and promote thicker, healthier hair during this transformative phase. So, let’s dig in and discover these fabulous foods that will have your hair saying, “Hello, gorgeous!”

  1. Eggs – The Hair Superheroes: Who knew that those humble eggs sitting in your fridge could be hair superheroes? Packed with protein and biotin, eggs provide the building blocks for strong, luscious hair. Whip up some scrambled eggs, enjoy a veggie omelet, or simply go for a perfectly boiled egg. Your hair will thank you!
  2. Go Nuts for Nuts: When it comes to healthy hair, nuts are your nutty buddies! Almonds, walnuts, and Brazil nuts are rich in omega-3 fatty acids, vitamin E, and zinc. These nutrients work together to nourish your scalp, strengthen your hair follicles, and keep those strands looking fabulous. Snack on a handful of mixed nuts or sprinkle them over your salads and yogurt.
  3. Spinach – Popeye’s Secret for Gorgeous Hair: Remember how Popeye would gobble down his spinach for extra strength? Well, he knew a thing or two about promoting healthy hair too! Spinach is loaded with iron, vitamins A and C, and folate – all essential for maintaining hair health. Toss some fresh spinach into your salads, whip up a green smoothie, or sauté it as a tasty side dish.
  4. Berrylicious Beauty Boosters: Berries aren’t just a sweet treat; they’re also a fantastic way to enhance hair health! Blueberries, strawberries, and raspberries are packed with antioxidants that help protect your hair follicles from damage. Plus, they’re rich in vitamin C, which aids in collagen production and strengthens your hair. Enjoy a bowl of mixed berries as a refreshing snack or add them to your morning cereal or yogurt.
  5. Fish – Dive into Hair-Boosting Goodness: Time to make friends with the fishes! Fatty fish like salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which nourish your scalp and promote hair growth. They also provide vitamin D, which plays a role in hair follicle health. So, fire up the grill and savor a delicious fish dish for dinner.
  6. Greek Yogurt – Creamy Goodness for Gorgeous Hair: Greek yogurt isn’t just a tasty treat; it’s a powerhouse for your hair too! Packed with protein, vitamin B5 (pantothenic acid), and vitamin D, Greek yogurt helps strengthen your hair follicles and promote healthy growth. Enjoy it on its own, or top it with your favorite fruits and a sprinkle of nuts for a hair-loving snack.

Who says you can’t have your cake and eat it too? When it comes to hair health during menopause, these delectable foods can make a real difference. Incorporate eggs, nuts, spinach, berries, fish, and Greek yogurt into your diet, and watch your locks transform into a crown of lusciousness. So, grab that shopping list, head to the grocery store, and let your taste buds and hair follicles rejoice in this flavorful journey to thicker, healthier hair during menopause.

Bon appétit and happy hair days ahead!

Finding Your Balance: How to Handle Dizziness in Perimenopause

Lynne on May 29, 2023

If you’ve ever experienced dizziness during perimenopause, you know how disorienting and frustrating it can be. But guess what? You’re not alone. Dizziness is more common in perimenopause than you might think. And the good news is, there are some really effective ways to manage it.

So, let’s dive right in!

First Off, What Is Perimenopause?

Before we delve deeper, let’s quickly clarify what perimenopause is. This is the stage just before menopause, where our bodies start to produce less estrogen. It’s a bit like the hormonal rollercoaster of your teenage years, but in reverse. This shift can cause a myriad of symptoms, one of which can be dizziness.

Why Does Dizziness Occur?

Now that we understand the stage, you might wonder, why does perimenopause cause dizziness? Well, that’s a great question! You see, estrogen has an impact on our blood vessels and circulation. When estrogen levels decline, it can lead to blood pressure changes, causing dizziness or light-headedness. And let’s not forget the hormone induced migraines that can also contribute to that off-balance feeling.

How to Manage Dizziness

Okay, so we’ve established what’s going on. But what can we do about it?

1. Staying Hydrated: Our first tip might sound like a no-brainer, but it’s worth repeating. Drink plenty of water! Dehydration can exacerbate feelings of dizziness, so keep that water bottle handy.

2. Balanced Diet: Eating a well-balanced diet, full of fresh fruits, veggies, lean proteins, and whole grains, can help keep your blood sugar levels steady. This can prevent light-headedness that often results from a sugar crash.

3. Regular Exercise: Regular, gentle exercise can be a game-changer. This doesn’t mean you have to run a marathon, just some light walking, yoga, or swimming can do wonders for circulation and overall well-being.

4. Mindfulness and Breathing Techniques: Practicing mindfulness can help manage stress, a common trigger for dizziness. Deep, slow breathing can also help if you feel an episode of dizziness coming on. It might sound too easy, but trust me, these techniques can be surprisingly powerful!

5. Medical Consultation: If dizziness persists or is severe, don’t hesitate to see your doctor or a specialist. They can rule out other potential causes and suggest treatments specifically tailored to you.

Take Home Message

In the end, always remember that you’re not alone. There are so many women out there riding the same hormonal rollercoaster! While this phase of life can indeed be challenging, it can also be a time of profound personal growth.

So, here’s to embracing perimenopause, dizziness and all! And remember, like everything else, this too shall pass. Until then, keep hydrated, eat well, keep moving, and stay mindful. You’ve got this, and we’re with you every step of the way!

Alright, lovelies, that’s all for today! Stay strong, stay beautiful, and remember to always listen to your body. It’s the only one you’ve got. Be gentle with it, and it’ll be gentle with you. Until next time!

The Best Exercises to Maintain Weight During Menopause: A Comprehensive Guide

Lynne on May 25, 2023

Hello again, wonderful women! Today, let’s focus on a topic that often takes center stage during menopause: exercise.

Many of you may be asking, “What are the best exercises to help maintain weight during menopause?” Well, let’s dive right in and get to the bottom of this!

Firstly, it’s important to note that while menopause may come with changes like slowed metabolism and increased abdominal fat, exercise can be a game-changer. It can not only help maintain weight but also improve mood, sleep, and overall well-being. A blend of cardiovascular, strength training, and flexibility exercises is the ideal recipe. Let’s get into the details!

1. Cardiovascular Exercises

Cardio, or aerobic exercises, are crucial for burning calories, improving heart health, and boosting your mood. They help in maintaining weight and promoting overall well-being.

Example: Walking, jogging, swimming, cycling, and dancing

Instructions:

  • Choose an activity you enjoy to ensure consistency.
  • Start with a moderate pace for 30 minutes, 5 days a week. As your endurance improves, you can gradually increase the intensity and duration.

Tips:

  • Always warm up before starting and cool down after finishing your exercise.
  • Make sure to stay hydrated during your workout.

2. Strength Training

With age, muscle mass naturally decreases, slowing down metabolism. Strength training is key to preserving muscle mass, which aids in maintaining weight and improving body composition.

Example: Weight lifting, resistance band exercises, and body-weight exercises like squats, lunges, and push-ups

Instructions:

  • Aim for 2-3 days a week of strength training, targeting all major muscle groups.
  • Perform 2-3 sets of 8-12 repetitions for each exercise.

Tips:

  • Start with lighter weights or lower resistance and gradually increase as your strength improves.
  • Maintain proper form and control to avoid injuries.

3. Flexibility Exercises

While they may not directly influence weight, flexibility exercises are essential for maintaining mobility, preventing injuries, and promoting relaxation.

Example: Yoga, Pilates, and simple stretching exercises

Instructions:

  • Incorporate flexibility exercises into your routine 2-3 days a week.
  • Hold each stretch for 15-30 seconds, avoiding bouncing or jerky movements.

Tips:

  • Make sure your muscles are warmed up before you start stretching.
  • Breathe deeply and relax as you hold each stretch.

Remember, the best exercise is the one you enjoy and can stick with consistently. Mix and match different types of exercises to keep your routine interesting. Lastly, always listen to your body. It’s okay to slow down or take a day off if you’re feeling tired or experiencing discomfort.

Exercising during menopause might seem challenging, but it doesn’t have to be. By tailoring your routine to your individual needs and preferences, you can make this phase of life a time of empowerment and vitality. Keep moving, ladies, because you are stronger than you think!

Stay tuned for more menopause journey tips and advice. You’ve got this, and we’ve got you!

Maintaining Your Weight During Menopause: It’s Easier Than You Think

Lynne on May 25, 2023

If you are here, you or somebody close to you might be cruising into that fantastic stage of life called menopause, right? While this new phase brings plenty of changes, from fluctuating hormones to shifting moods, one thing you might have noticed creeping up is your weight. But don’t worry, maintaining a healthy weight during menopause is not as daunting as it may seem. In fact, it’s easier than you think. So, sit back, relax, and let’s discuss how you can sail smoothly through menopause while keeping your weight in check.

The relationship between menopause and weight gain is often misunderstood. While hormonal changes do play a role, it’s not the entire story. Factors like aging, lifestyle, and genetics also contribute. But no matter the cause, it’s essential to understand that this is a normal part of life’s journey and not an insurmountable hurdle.

So, how do we keep the scales balanced during this time of change? Here’s the good news – it’s not rocket science! Let’s break down some key strategies:

1. Mindful Eating: It’s all about quality, not just quantity. Make a conscious effort to eat balanced meals rich in lean proteins, fruits, vegetables, and whole grains. Try to limit processed foods, added sugars, and high sodium foods. Also, pay attention to portion sizes. Eating slowly and savoring your food can help prevent overeating.

2. Regular Exercise: Physical activity is a big win-win here. Not only does it help burn calories and maintain a healthy weight, but it also boosts your mood and helps manage some menopause symptoms. You don’t need to run marathons – walking, dancing, swimming, or any activity that gets your heart rate up will do. Also, add strength training to your routine to maintain muscle mass and increase metabolism.

3. Adequate Sleep: Hormonal changes during menopause can disturb your sleep. But, poor sleep can also affect your metabolism and lead to weight gain. Try to create a restful sleeping environment, maintain a regular sleep schedule, and avoid caffeine or alcohol before bed to ensure a good night’s sleep.

4. Stress Management: Chronic stress can lead to overeating and weight gain. Finding healthy ways to cope with stress is vital. This could be yoga, meditation, reading, or any hobby that helps you relax and unwind.

5. Regular Check-ups: Last but not least, regular medical check-ups will help keep track of any health changes during menopause, including weight fluctuations.

Embrace these strategies as part of your lifestyle, not just temporary fixes. Remember, the goal is not perfection but progress. Any positive change, no matter how small, is a step in the right direction.

Menopause is a time of transition, yes, but it’s also an opportunity for growth and reinvention. The weight changes that come with it can be managed with a positive mindset and a few lifestyle adjustments. Be patient with yourself; every woman experiences menopause differently. And most importantly, remember to love and accept yourself at every stage of life.

Thanks for stopping by today, ladies. I hope this blog post has shed some light on maintaining a healthy weight during menopause and perhaps even dispelled some of those menopause myths. Let’s age gracefully, confidently, and healthily. Here’s to you and your next chapter in life – you’ve got this!

Until next time, stay fabulous!

Don’t Sweat It: Tackling Night Sweats in Menopause with Confidence

Lynne on May 24, 2023

Oh, the joy of waking up in the middle of the night, drenched in sweat as if you just ran a marathon in your dreams. But remember, ladies, don’t sweat it (pun very much intended)! With a bit of knowledge and some clever tips and tricks, we can navigate through this hot flash fiesta like the queens we are.

First off, why do night sweats even happen? Well, when we hit menopause, our bodies decide to dial down the production of estrogen, a hormone that’s had our back since puberty. This change confuses our body’s thermostat, leading to those abrupt hot flashes and night sweats.

Alright, now we know the “why,” so let’s get into the “what can we do about it.” Here are some cool (yes, another intended pun) ways to tackle night sweats.

1. Maintain a Cool Bedroom Environment:

It sounds obvious, but it’s a game-changer. Keep your bedroom cool and well-ventilated. Make sure your mattress and pillows are breathable, and if it’s within your budget, invest in bedding made from natural fibers like cotton or bamboo. They are excellent in wicking away sweat and promoting a cooler sleep environment. And if you live somewhere hot, don’t shy away from using an air conditioner or fan.

2. Stay Hydrated:

If you’re sweating more, it makes sense to drink more, right? So, amp up your water intake during the day. Some women also find that sipping on cool water when a hot flash begins can help diminish its intensity.

3. Lifestyle Tweaks:

Certain triggers can make night sweats worse, such as caffeine, alcohol, spicy foods, and smoking. Try to limit these in your life (a good idea, menopause or not). It’s also a great time to focus on stress management techniques, like yoga, meditation, or deep-breathing exercises. They can help reduce hot flashes and keep your cool.

4. Dress Smart:

Go for light, loose, breathable nightwear. Just like your bedding, choosing clothes made from natural fibers can help keep you cooler.

5. Talk to Your Doctor:

There are several treatments and medications out there that can help, including Hormone Replacement Therapy (HRT) and non-hormonal medications. If night sweats are becoming a significant issue for you, it’s time to have a chat with your healthcare provider about the best options.

Navigating menopause and dealing with symptoms like night sweats can feel daunting. But remember, you’re not alone in this. Millions of women around the world are experiencing the same things. It’s a natural part of life, a new chapter, and hey, it comes with its perks too (no more periods, am I right?).

At the end of the day, remember to keep your spirits high and your body cool. We’re strong, we’re resilient, and we can handle a few night sweats. After all, it’s just a bit of heat – nothing a strong woman can’t handle with grace and confidence.

So, don’t sweat the small stuff (okay, last pun, I promise). Take this phase in your stride, continue to live confidently, and remember that menopause is not a stop sign; it’s merely a speed bump on the journey of life. We’ve got this, ladies!