Weekly Exercise Plan for Flexibility, Strength, and Cardiovascular Health

Lynne on September 13, 2023

As women venture into the menopausal phase, it becomes essential to focus on holistic well-being, particularly on flexibility, strength, and cardiovascular health. It’s not just about adapting to the changes but thriving through them, and what better way to do this than through a carefully curated exercise regimen?

In this blog, we’re excited to share a weekly exercise plan designed with menopausal women in mind. It’s more than just a checklist; it’s a guide to help you embrace this period with positivity and grace, encouraging a harmonious balance between mind and body.

Whether you are a fitness enthusiast or someone taking the first steps towards a healthier lifestyle, this guide is crafted to suit all fitness levels. It’s about celebrating yourself daily and nurturing your body with exercises that are both fulfilling and rejuvenating.

Here is a sample weekly exercise plan that targets flexibility, strength, and cardiovascular health that you can follow:

Monday: Flexibility and Mobility

  • Warm-up (10 minutes): Light cardio such as jogging or jumping jacks
  • Yoga (30 minutes): Incorporate poses that stretch the entire body, focusing on hamstrings, hips, and shoulders
  • Cool down (10 minutes): Gentle stretches focusing on the areas worked

Tuesday: Strength Training (Upper Body)

  • Warm-up (10 minutes): Light cardio to get the heart rate up
  • Strength Training (40 minutes):
    • Chest: Bench press or push-ups – 3 sets of 12 reps
    • Back: Pull-ups or rows – 3 sets of 12 reps
    • Shoulders: Overhead press – 3 sets of 12 reps
    • Arms: Bicep curls and tricep dips – 3 sets of 12 reps each
  • Cool down (10 minutes): Stretching focusing on the upper body

Wednesday: Cardiovascular Health

  • Warm-up (10 minutes): Dynamic stretches
  • Cardio (40 minutes):
    • Running: 20 minutes of interval running (sprint for 1 minute, jog for 2 minutes)
    • Cycling: 20 minutes at a moderate pace
  • Cool down (10 minutes): Light stretching focusing on legs

Thursday: Strength Training (Lower Body)

  • Warm-up (10 minutes): Light cardio to get the heart rate up
  • Strength Training (40 minutes):
    • Quads: Squats – 3 sets of 12 reps
    • Hamstrings: Deadlifts – 3 sets of 12 reps
    • Calves: Calf raises – 3 sets of 12 reps
    • Glutes: Lunges – 3 sets of 12 reps
  • Cool down (10 minutes): Stretching focusing on the lower body

Friday: Flexibility and Balance

  • Warm-up (10 minutes): Light cardio such as jogging or jumping jacks
  • Pilates (30 minutes): Focus on exercises that enhance flexibility and balance
  • Cool down (10 minutes): Gentle stretches focusing on the areas worked

Saturday: Cardiovascular Health

  • Warm-up (10 minutes): Dynamic stretches
  • Cardio (40 minutes):
    • Swimming: 20 minutes of continuous swimming
    • Jump Rope: 20 minutes of interval jumping (1 minute on, 1 minute off)
  • Cool down (10 minutes): Light stretching focusing on the whole body

Sunday: Rest and Recovery

  • Rest: Take the day off to allow your body to recover
  • Recovery Activities: Consider activities like a gentle walk, meditation, or a yoga session focused on relaxation and recovery

Always consult with a healthcare provider before starting any new exercise regimen, especially if you have any health concerns or conditions. Adjust the plan according to your fitness level and goals.

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Why Exercise is the New Game-Changer Against Osteoporosis Among Postmenopausal Women

Lynne on September 12, 2023

In this blog post, we will discuss about something so important but often pushed to the side – osteoporosis. It’s common in postmenopausal women. Traditionally, the frontline defense against osteoporosis has been medication aimed at enhancing bone density. However, this approach has its limitations as it overlooks critical factors such as muscle strength and balance, which play a pivotal role in preventing falls and subsequent fractures.

Now, the cool thing is, instead of just focusing on bone strength, there’s a move towards a full-body workout. Think of it as an all-in-one package to keep those bones safe and sound. And guess what? Exercise is the star player here. It’s not just about avoiding breaks; it’s about making sure our bones are in top shape, especially for postmenopausal ladies.

Here’s a shocker – about 30% of postmenopausal women in Europe and the US have osteoporosis. And a lot of them are dealing with broken bones. Sure, meds can help, but they’re not a magic fix. They don’t tackle everything that can lead to a fall.

So, what’s the takeaway here? Well, it’s time to rethink how we prevent osteoporosis. We gotta be proactive, making exercise a must-do in our daily lives to strengthen both our bones and muscles, paving the way for a healthier future. It’s all about more than just managing; it’s about actively preventing osteoporosis with a solid workout plan.

The Exercise Essentials for Stronger Bones

Our bones are pretty smart; they adapt to changes and pressures, tweaking their mass and strength to keep us sturdy and fracture-free. But how do we make sure our bones are getting the right kind of workout to stay strong?

Let’s break it down with some principles that experts swear by:

  1. Specificity is Key: It’s all about targeted exercises that focus on the most fracture-prone areas: the hip, spine, and wrist. Think of exercises that directly or indirectly put pressure on these areas, helping them build strength over time.
  2. Progressive Overload: This is a fancy way of saying that your bones need more than just everyday activities. The exercises should be a bit challenging, pushing your bones to adapt and become stronger. It’s like leveling up in a video game but for your bones!
  3. Use It or Lose It: Sadly, the gains you make can reverse if you stop exercising. The golden question here is, what’s the minimum exercise needed to keep the gains? While the jury is still out on this, some suggest at least two sessions per week could do the trick.
  4. Starting Point Matters: If you’re starting with a lower bone density, you have a chance to see more significant improvements. But remember, it’s all about the right kind of exercises that challenge your bones enough to adapt, no matter your starting point.
  5. Diminishing Returns: Initially, your bones will respond well to the new exercise routine, but over time the benefits might slow down. The trick here is to keep mixing it up, keeping it challenging to ensure continuous improvement.

The Ultimate Guide to Osteoporosis Prevention for Postmenopausal Women

While exercise is generally recommended to maintain bone health, not all exercises are created equal. Let’s delve into the various forms of exercise and their effectiveness in preventing osteoporosis.

Walking and Aerobic Exercises

While walking, cycling, and swimming are great for your heart, they might not be your best bet for bone health. These low-impact activities don’t exert enough strain on the bones to foster significant improvements. However, water-based exercises have shown some promise in reducing age-related bone loss, albeit more research is needed to substantiate these findings.

Brisk walking, especially when combined with activities like jogging and stair climbing, can offer some protection against bone loss. However, it comes with a caveat: it might increase the risk of falls and fractures, particularly in sedentary or frail elderly individuals.

Progressive Resistance Training (PRT)

PRT stands tall as a recommended strategy to maintain or even increase Bone Mineral Density (BMD) in postmenopausal women. This training involves a range of activities that put diverse strains on bones, helping in muscle mass and strength improvement. However, the effectiveness of PRT on hip and spine BMD has mixed evidence, urging for a well-planned training regimen that progressively targets large muscles.

High-Velocity Power Training

As we age, our muscle power tends to decrease faster than muscle mass and strength. High-velocity power training, which focuses on rapid muscle contractions, has emerged as a promising approach to optimize bone health. Initial studies have shown its effectiveness in maintaining hip and lumbar spine BMD, besides improving functional performance in older adults.

Weight-Bearing Impact Exercise

This involves short bouts of exercises with moderate to high magnitude loads, promoting bone health in older adults. However, the results are mixed, with some studies showing benefits while others do not. The effectiveness might be influenced by various factors including the type of exercises and the individual’s hormonal levels.

Multi-Modal Exercise Training

Multi-modal programs, which integrate different exercise modalities like weight-bearing activities and balance training, are currently recommended for osteoporosis prevention. These programs have shown positive effects on skeletal and fall-related risk factors, enhancing muscle strength and balance.

Exploring Other Modes

While Tai Chi, Yoga, and Pilates are popular, their long-term benefits on BMD in postmenopausal women are not well substantiated through research. Another emerging trend is Whole Body Vibration training (WBV), which, despite its popularity, has not consistently proven to be beneficial for bone health, raising concerns regarding its safety and efficacy.

Tailoring Your Exercise Regimen

In light of the mixed findings, it is evident that one-size-fits-all doesn’t apply here. It is crucial to tailor an exercise regimen based on individual health conditions and risk factors. Moreover, safety should be a priority, especially for people with severe osteoporosis or other comorbidities.

Preventing osteoporosis involves a multifaceted approach, integrating various exercise modalities to foster bone health. While the journey to finding the most effective exercise regimen continues, incorporating a mix of resistance training, high-velocity power training, and weight-bearing exercises seems to be a step in the right direction. Remember, it’s never too late to start, but always consult with a healthcare provider to design a regimen that suits you best. Stay active, stay healthy!

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How to Keep Your Bones Strong During Menopause and beyond

Lynne on September 11, 2023

Maintaining strong and healthy bones is crucial, especially for those who are facing the perimenopause and menopause phase. It’s a journey filled with ups and downs, and one of the challenges is keeping your bones in good shape. In this article, we’ll discuss why bone health matters and practical strategies to keep your bones strong.

The Basics of Bone Health

Bones are not just static structures – they’re living tissues that play a vital role in your overall well-being. They provide support, protect your organs, and help you move. Interestingly, they’re not stagnant; your body constantly renews them. During your growing years, new bone forms faster than old bone breaks down. But as you age, this balance shifts, and bone loss can become a concern, especially for women.

Postmenopausal Challenges

After menopause, hormones take a different path, and estrogen levels drop significantly. Estrogen is a hormone that keeps your bones dense and strong. As estrogen levels dip, bone loss becomes a real concern. You might hear terms like “osteopenia” (lower-than-normal bone density) and “osteoporosis” (extremely low bone density, making bones fragile and prone to fractures).

Monitoring Bone Health

Keeping an eye on your bone health is crucial. You have several tools at your disposal, such as physical exams, blood and urine tests to measure calcium levels, and bone density tests.

  • Regular Physical Exams: Regular physical examinations by your healthcare provider are a fundamental component of monitoring bone health. During these check-ups, your doctor will assess your overall health and may pay particular attention to any signs or symptoms that could indicate bone issues.
  • Blood and Urine Tests: Blood and urine tests are valuable tools for measuring calcium levels in your body. These tests can provide important insights into your bone health and help identify any potential concerns.
  • Bone Density Tests: One of the most common and comprehensive methods for assessing bone health is the dual-energy X-ray absorptiometry (DEXA) scan. This scan is quick, painless, and offers a thorough evaluation of bone mineral density. It provides detailed information about specific areas of your body that are more susceptible to fractures, including the hip, spine, and wrist.
  • Fracture Risk Assessment Tool (FRAX): The Fracture Risk Assessment Tool, or FRAX, is a valuable online resource developed by the World Health Organization. It is designed to estimate your 10-year risk of experiencing fractures as a result of osteoporosis. By using FRAX, you can gain valuable insights into your bone health and identify potential risks.

Prevention and Treatment Strategies

Preventing bone loss is your best bet, whether you’ve already experienced it or not. Here are some key strategies to keep your bones in top shape:

1. Calcium

  • Aim for 1,200 mg of calcium daily, from both your diet and supplements.
  • Good sources include low-fat dairy (milk, cheese, yogurt), leafy greens, almonds, beans, and calcium-fortified foods (check labels).

2. Vitamin D

  • Get 800-1,000 IU/day of vitamin D, from supplements or natural sources.
  • Most multivitamins have 400 IU, so you might need an extra supplement.

3. Quit Smoking

  • Quitting smoking is crucial for bone health, as smoking is linked to reduced bone density.

4. Exercise

  • Engage in weight-bearing exercises like walking, dancing, and weightlifting; they strengthen your bones.

5. Maintain a Healthy Weight

  • Keeping a healthy body weight is essential; excessive weight can strain your bones and lead to bone loss.

6. Limit Alcohol

  • Limit alcohol intake, as excessive drinking can harm your bone health.

Maintaining bone health is a vital part of your overall well-being, especially after facing breast cancer. Treatments may pose challenges to your bones, but with proactive measures, you can make a real difference. Understanding the significance of bone health, keeping an eye on it, and adopting prevention and treatment strategies can help you reduce the risk of fractures and maintain your quality of life. Remember, knowledge and action are your allies in keeping your bones strong.

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Salma Hayek Debunks Menopause Misconceptions: Celebrating Strength at Every Age

Lynne on September 7, 2023

In an episode of Red Table Talk, Salma Hayek took a bold step to debunk the myths and fears surrounding menopause, a topic often shrouded in dread and misinformation. The 54-year-old actress candidly shared her personal journey through menopause with hosts Jada Pinkett Smith, Willow Smith, and Adriene Banfield-Jones, challenging the notion that reaching menopause signifies an “expiration date” for women.

Hayek opened up about her early encounters with menopause symptoms in her 40s, recounting the daunting questionnaire she was handed at her doctor’s office. The form queried about potential symptoms including unexpected weight gain and emotional fluctuations, some of which Hayek identified with. Yet, she noted that the questionnaire missed out on asking about other possible changes, such as breast growth, a phenomenon she personally experienced.

Medical experts weighed in on Hayek’s observations, affirming that menopause indeed manifests differently in every individual. Dr. Soma Mandal, a renowned women’s health expert, emphasized that the process is highly individualized, potentially leading to a variety of breast alterations. While the Mayo Clinic notes a general trend of “loss in breast fullness” during menopause, Dr. Tami Rowen, a specialist in women’s sexual health, suggested that Hayek might have been navigating the perimenopause phase, where hormone levels start to fluctuate, sometimes causing an increase in breast size.

Hayek’s candid discussion on Red Table Talk not only shed light on the physical transformations but also tackled the emotional turmoil many women undergo during this phase. She criticized the societal pressure and the stigma attached to aging, encouraging a more open dialogue about the natural process. Dr. Rowen echoed Hayek’s sentiments, pointing out that the emotional distress often stems from the deep-seated association of femininity and womanhood with fertility.

Taking her advocacy a step further, Hayek emphasized that women remain formidable at any age, deserving love and respect without being confined to traditional roles of nurturing others.

Hayek’s refreshing take on menopause seeks to dismantle the damaging narrative that has long been associated with this natural stage in a woman’s life. Dr. Rowen and Dr. Mandal both underscored the urgent need to shift the perspective on aging and menopause, urging society to discard the outdated view that associates menopause with a decline in femininity or capability.

As Hayek advocates for a more empowered and realistic portrayal of menopausal women, she inspires hope for a future where women can embrace this phase without fear or shame, celebrating it as a continuation of their vibrant and dynamic journey. It’s a call to action for society to reject the notion of an “expiration date” for women, encouraging a narrative where women can, as Hayek puts it, “kick ass at any age.”

Salma Hayek Image attribution: Georges Biard, CC BY-SA 3.0, via Wikimedia Commons

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Can Rosemary Oil Help in Hair Growth?

Lynne on September 6, 2023

Ever heard about the magic of rosemary oil for hair? This isn’t just your regular kitchen herb. Rosemary oil, rooted deep in history, is quite the champ for boosting hair growth and tackling thinning spots.

Does this stuff actually work, though?

John Horton’s Health Essentials podcast recently talked about rosemary oil for hair growth, not the cooking kind. Dr. Shilpi Khetarpal, a Cleveland Clinic dermatologist, was on the show to chat about this interesting topic. She said hair is a big deal, culturally and personally, and it’s a common concern in her practice, especially in our online world.

They discussed a 2015 study that compared rosemary oil to 2% minoxidil (Rogaine). The results were promising, but you got to be consistent with using it. They recommend applying it to your scalp every day, though some people might not like the oily feeling.

Dr. Khetarpal explained that rosemary oil, from the actual plant, has a bunch of good properties. It can help with tissue repair, cell turnover, and even scalp circulation. This increased blood flow can feed your hair follicles and lead to healthier hair. Plus, rosemary oil’s anti-inflammatory and antioxidant properties can help fight hair loss and promote growth.

If you’re thinking about trying rosemary oil, Dr. Khetarpal has some tips. Get a pure, fragrance-free version and do a patch test first. There are a bunch of commercial products with rosemary oil, but choose a reputable brand. How you apply it depends on your hair type, but a small amount (about a teaspoon) should be enough for your whole scalp. For best results, use it two to three times a week for at least six months.

What happens if you put rosemary oil in your hair?

Well, the oil itself can be a bit of a buzzkill for your hairdo. If you’ve got thin or fine hair or not a ton of it, using rosemary oil might leave your locks looking all greasy and weighed down. Not a good look, right? If that’s your jam, try slathering this stuff on as a pre-shampoo treatment, but only on days when you’re planning to use a clarifying shampoo.

So, how often should you get cozy with rosemary oil in your hair?

If you’re battling the itchiness from dandruff, mix the oil with some other stuff and slap it on your scalp three to four times a week. Give your noggin a 20-minute massage, then wash it all out with shampoo.

Now, if you’re one of those fine-haired peeps or your scalp’s got a thing for producing extra oil, you might want to use rosemary oil as a scalp treat once a week. Just remember to wash it out pronto to dodge the greasy look.

Can you snooze with rosemary oil in your hair?

Nope, that’s a no-go, according to our expert. Leaving any oil hanging out on your scalp all night can mess with your scalp’s little ecosystem, causing itchiness and redness. And guess what? This rule applies to all oils, not just rosemary.

So, how should you actually use rosemary oil for your hair?

  • Well, don’t just go dumping it straight on your head. Start slow – like once or twice a week.
  • Mix about five drops of rosemary essential oil with a friendly carrier oil like coconut or jojoba.
  • Give your scalp a little love for five to ten minutes, then rinse it out. Diluting the pure stuff helps tone down its power and keeps your skin from getting all cranky.
  • If you’re feeling adventurous, you can blend rosemary oil with other essential oils.
  • Or, if you’re a lazy genius, just toss some in your regular shampoo or conditioner and get the benefits while you wash.

DIY Rosemary Oil Recipe using Fresh Rosemary

DIY Rosemary Oil for Hair Growth

Ingredients

  • 1/2 cup of castor oil
  • 1/2 cup of coconut oil
  • 1/2 cup of fresh rosemary sprigs

Directions

  1. Wash the rosemary sprigs thoroughly under tap water to ensure they’re free from any contaminants. Gently dab them with a dry cloth.
  2. Finely dice the rosemary to bring out its fragrant essence.
  3. In a saucepan, combine the coconut and castor oil, then mix in the diced rosemary.
  4. Warm the mixture on a low flame, allowing it to infuse for roughly 30 minutes. Make sure to stir now and then to avoid the rosemary from adhering to the pan’s base.
  5. Once done, set the saucepan aside and give the oil some time to cool down.
  6. Position a fine sieve over a pristine container or jar. Gradually pour the oil, ensuring the rosemary remnants are trapped by the sieve.
  7. Gently press the rosemary against the sieve using a spoon or your fingers to squeeze out any lingering oil.
  8. Dispose of the residual rosemary and pour the purified rosemary oil into a sterile, tinted glass container for keeping.
  9. To maintain the oil’s efficacy, store the container in a shaded, chilly spot.

And if you’re not into DIY mode, no sweat. There are plenty of hair products out there that already have rosemary oil in the mix. So, go ahead, pamper those locks!

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Hair Today, Gone Tomorrow? Tackling Menopausal Hair Challenges Head-On

Lynne on September 5, 2023

Menopause and Your Hair

You know how menopause brings a bunch of changes? Well, one of them might be playing tricks on your hair. Some women might notice their hair getting a bit thin, while others might spot some new growth in places they didn’t expect. It’s all thanks to those hormonal roller coasters we ride during menopause.

Spotting the Signs and Getting Help

So, if you’re seeing more hair on your brush or maybe some patches that aren’t as full as they used to be, it’s a good idea to chat with a dermatologist. They’re like hair detectives and will run some tests – maybe take a little blood, have a closer look at your scalp, or even take a tiny sample. They’ll figure out what’s up. There are treatments out there, from meds to more advanced stuff like hair transplants.

Looking Out for Your Locks

Now, while we can’t fight our genes or hit pause on aging, we can be kind to our hair. Maybe rethink that super tight ponytail or reconsider those harsh chemicals. And you know how they say, “you are what you eat”? Well, a balanced diet does wonders for your hair too. Oh, and if you’re thinking about quitting smoking, here’s another reason: your hair will thank you.

The Bright Side

Losing hair can feel pretty rough, emotionally speaking. But remember, it’s not just you, and there’s help out there. The sooner you seek it, the better the chances of slowing down the hair loss or even turning things around. So, chin up and know there are experts ready to help you out.

Nutrition and Hair Health

A balanced diet plays a pivotal role in maintaining the health of your hair, especially during menopause. Consuming the right nutrients can potentially reduce hair thinning and loss. Here are some dietary recommendations:

  1. Protein: Hair is primarily made of protein, so it’s essential to consume enough protein in your diet. Foods like fish, poultry, lean meats, and eggs are excellent sources.
  2. Iron: Iron deficiency can lead to hair loss. Incorporate iron-rich foods like spinach, kale, and fortified cereals into your meals.
  3. Omega-3 fatty acids: These fats promote hair growth and can be found in fatty fish like salmon and mackerel, as well as flaxseeds and walnuts.
  4. Vitamin E: This vitamin supports a healthy scalp. Nuts, especially almonds, are a great source of Vitamin E.
  5. Biotin: Biotin deficiencies can lead to thinning hair. To ensure you’re getting enough, include foods like whole grains, liver, egg yolk, soy flour, and yeast in your diet.

A well-rounded diet not only benefits your hair but also your overall health. If you’re considering making significant changes to your diet, it’s always a good idea to consult with a nutritionist or healthcare professional.

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Halle Berry’s Candid Take on Aging and Menopause

Lynne on August 31, 2023 

Halle Berry is candidly discussing her experiences with aging and menopause. At 56, she's embracing this phase of her life and encourages other women to do the same.

Berry joins a list of celebrities, including Naomi Watts, Gwyneth Paltrow and Drew Barrymore, in addressing the misconceptions surrounding menopause. She challenges the prevailing notions that suggest life after menopause is less meaningful. She’s debunking the myth that ‘One should look and feel a certain way,’ and for her, that’s not the reality. At 56, she said she feels more herself than ever.

The actress highlighted the positive aspects of this stage in her life. She even states that she has so much to give now and she’s firmly rooted in her identity and what she brings to the table. Even if others disagree, her perspective is valuable, and she firmly believes that she has every right to it.

Halle’s message to everyone is to embrace their current stage in life. She shared her thoughts in an Instagram video, receiving an outpouring of support. One fan remarked, “Being in my 50s has been the best phase of my life!” Another echoed, “Embrace your authentic self. Life is short, so live it on your terms.”

Berry is doing just that. She’s not just sitting back — she’s actively pursuing her passions, including working on a new film and managing her fitness brand, Respin.

She stressed the importance of women staying connected with their bodies in a chat with Women’s Health. “Staying active and making fitness a priority is key. I always try to make it enjoyable,” she said.

Berry’s take-home message? Aging can indeed be a joyous journey.

Halle Berry’s image used as element in the featured image is by: Gage Skidmore, CC BY-SA 3.0 https://creativecommons.org/licenses/by-sa/3.0, via Wikimedia Commons

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Conquering Menopause Weight Gain with Grace and Grit

Lynne on August 29, 2023

Ever notice that keeping off those extra pounds gets trickier as we age? Especially around the big M (menopause) time? Trust me, it’s a common struggle especially among women who are in the perimenopause and menopause phases. But with the right balance of activity and healthy eating, we can tackle this!

Why does this weight creep up during menopause? It’s a combination of things. Menopause messes with our hormones, making some of us gain weight around the belly. But it’s not just about hormones. Aging, our lifestyles, and even our genes play a part. As we age, our muscles shrink, fat goes up, and our calorie-burning rate (aka metabolism) drops. So, if you’re munching like you did in your 20s and chilling on the couch more, it makes sense the scale might tip. Also, if your family tends to have belly weight, you might too. And hey, if you’re skimping on sleep and not eating great, that doesn’t help either.

What’s the big deal about this weight? More weight, especially around the middle, can be bad news for our health. Think breathing issues, heart problems, Type 2 diabetes, and even some cancers.

How to dodge (or dump) this weight: No magic tricks here, just some old-school advice:

  • Move it! Getting your groove on – be it dancing, walking, or lifting weights – can help keep those pounds in check. Aim for around 150 to 200 minutes of brisk walking a week or some solid strength training a couple of times. Find something you enjoy, like gardening or yoga. More movement also means better sleep. Win-win!
  • Watch what you eat. As we hit our 50s, we generally need fewer calories. Go for more fruits, veggies, and whole grains. Think plant-based! Fewer steaks, more fish, and switch out butter for healthier oils. And keep an eye on those sugary treats and drinks; they add up!
Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan
  • Ease up on the booze. Alcohol might hinder the body’s fat-burning abilities. On top of that, booze is sneakily full of calories and can sometimes leave us hungrier, tricking us into thinking we haven’t eaten enough. And let’s be real, who hasn’t craved some salty or fatty snacks after a couple of drinks? Just something to think about.
  • Get a cheer squad. Have friends and family on board with your health goals. Or better yet, team up and make these changes together.

You’ve got this! Adjusting some habits can make all the difference.

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12 Practical Tips to Manage Menopause Symptoms at Work

Lynne on August 28, 2023

Dealing with menopause symptoms while on the job isn’t always easy. The hot flashes, mood swings, and other symptoms can sometimes throw a wrench in your daily routine. You’re not alone, and there’s good news — with a few handy tips, you can tackle those symptoms and ensure a smoother workday.

Let’s explore some actionable tips to help you maintain your comfort and poise during the workday, even when menopause tries to test your limits.

  1. Stay Cool:
    • Dress in Layers: If hot flashes strike, you can easily remove a layer to cool down.
    • Portable Fan: Keep a small fan on your desk or a handheld one in your bag.
    • Cold Water: Sip on cold water throughout the day. It can help cool you from the inside out.
  2. Manage Stress:
    • Take Short Breaks: Step away from your desk, take a walk, or practice deep breathing exercises.
    • Mindfulness and Meditation: Consider apps or online resources that offer short meditation sessions to help you relax.
  3. Stay Organized:
    • Note-taking: If forgetfulness is an issue, make lists or set reminders on your phone.
    • Prioritize Tasks: Focus on essential tasks when you’re feeling your best and save less critical ones for when you’re feeling low on energy.
  4. Healthy Snacks:
    • Keep snacks like nuts, fruits, or yogurt on hand. They can help stabilize your blood sugar and provide a quick energy boost.
  5. Stay Hydrated:
    • Drink plenty of water to help with dry skin and to stay refreshed.
  6. Comfortable Seating:
    • If joint pain is a problem, ensure your chair is ergonomic and provides good support.
  7. Open Communication:
    • If you’re comfortable, talk to your supervisor or HR about your symptoms. They might offer accommodations like flexible hours or more frequent breaks.
  8. Stay Active:
    • Consider taking short walks during your breaks. Physical activity can help with mood swings and fatigue.
  9. Manage Sleep Issues:
    • If you’re having trouble sleeping at night, try to avoid caffeine in the afternoon. Consider using earplugs or an eye mask to improve sleep quality.
  10. Personal Care Kit:
    • Keep a small kit at your desk with essentials like extra sanitary products, wipes, deodorant, and a change of clothes just in case.
  11. Seek Support:
    • Consider joining a support group or seeking counseling. Talking to others going through the same thing can be comforting and informative.
  12. Educate Yourself:
    • The more you know about menopause, the better equipped you’ll be to handle its challenges. Consider reading up on the latest research or treatments.

Remember, every woman’s experience with menopause is unique. Listen to your body, seek support when needed, and find what works best for you. If symptoms become too challenging, consider consulting a healthcare professional for further advice and potential treatments.

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Drew Barrymore’s Perimenopausal Episode Caught Live on Air

Lynne on August 24, 2023 

In a recent interview alongside Jennifer Aniston and Adam Sandler, Drew Barrymore openly mentioned experiencing what she believed was her first hot flash, visibly cooling herself down afterwards.

During a March 27 episode of her talk show, Drew Barrymore had a memorable moment alongside guests Jennifer Aniston and Adam Sandler.

While on air, Barrymore felt the onset of what she thought was her very first perimenopause hot flash, prompting her to declare, “I am so hot, I think I’m having my first perimenopause hot flashes,” In response to the incident, she removed her blazer.

Jennifer Aniston light-heartedly chimed in, “Oh, I feel so honored (to witness this),” while helping Barrymore adjust her outfit.

Barrymore maintained her poise throughout, turning to her guests and asking, “I’m so sorry, do you feel this? Or perhaps it’s just my excitement.” Gratefully, she said, “Well, I’m so glad I have this moment documented.”

The topic of perimenopause wasn’t new for the actress. She’d previously spoken with Gayle King on CBS Mornings’ Facing Fertility series about recognizing signs of perimenopause when her menstrual cycle changed. Voicing her worries about enduring the symptoms for potentially a decade, Gayle King, aged 68, reassured her that while the stage might not last ten years, some effects might linger.

King offered a candid take on her own experience, detailing how extreme symptoms can sometimes draw concerned reactions from others, referencing an instance on the red carpet.

Highlighting the importance of transparent discussions on menopause, Barrymore voiced her hope to shift perceptions. She insisted that menopause shouldn’t be seen as a sign of aging or declining vitality. Barrymore championed the idea that continued conversation can dispel associated myths, adding that many women in their middle ages remain active and live passionately, debunking age-old misconceptions about menopause.

Such on-air admissions are rare, but Barrymore’s situation is one many can relate to. She stands among the 15 million working U.S. women between the ages of 45 to 60 who may encounter menopausal symptoms.

Despite its prevalence, many women remain silent about their menopause journey. This silence can have broader implications, affecting both their personal well-being and posing challenges in the workplace, impacting the U.S. economy. The Mayo Clinic reports that the economic cost, considering lost work hours and other factors, is around $1.8 billion every year.

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What the Menopause Journey Looks Like for Working Women

Lynne on August 23, 2023

More women are working now than ever before, especially in countries that are part of the Organization for Economic and Commercial Development (OECD), where 60% of women have jobs. Many women are also returning to work later in life or working full-time throughout their careers. With policies pushing people to work longer, more women will be working during their menopause years, which typically happens between 45-55. While not all women have symptoms, some can have severe ones that affect their work.

Recent studies show that women with intense menopausal symptoms might take more sick days, lose productivity, or even think about quitting their jobs. Different symptoms can affect work differently. For instance, mood swings might affect job performance more than hot flashes. However, there’s not much research on how menopause affects women in different jobs.

A  a cross-sectional study called Health and Employment After Fifty (HEAF) surveyed women aged 50-64 across England. They focused on 409 women who started menopause in the last 10 years and were working. About 27% said menopause made work a bit challenging. The top symptoms? Hot flashes (91.7%), sleep issues (68.2%), mood swings (63.6%), and urinary problems (49.1%). So, menopause can be a bit of a work hurdle for many women out there.

What Does the Data Mean to Working Women in the Menopausal Stage?

Alright, let’s break it down:

For working women, the HEAF study highlights that menopause isn’t just a personal experience; it’s something that can significantly affect their professional lives too. Here’s what it means:

  1. You’re Not Alone: If you’re a working woman going through menopause and finding it tough to cope at work, you’re not the only one. About a third of the women in the study felt the same way.
  2. It’s Not About the Job: Whether you’re in a high-powered executive role or a more hands-on job, the type of work doesn’t seem to be the main factor affecting how you cope with menopausal symptoms. It’s more about individual experiences and circumstances.
  3. Work Environment Matters: Feeling insecure, unappreciated, or stressed at work can make coping with menopausal symptoms even harder. So, a supportive work environment can make a big difference.
  4. Financial Stress Plays a Role: Women who are already dealing with financial pressures or have dependents relying on them might find it harder to manage their symptoms at work.
  5. HRT Can Help, But Access Varies: Hormone Replacement Therapy can be a game-changer for some women, but not everyone has equal access to it. Your financial or educational background might play a role in whether you get it.
  6. Speak Up: Given the impact of menopause on work, it’s essential for employers to be aware and supportive. If you’re struggling, it might be worth having a chat with HR or your manager about what adjustments could help.
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3 Proven Strategies to Beat the Menopause Belly Bulge

Lynne on August 21, 2023

Menopause often comes with a few unwelcome changes. One of the most noticeable shifts is the way our bodies handle weight, especially around the midsection. If you’ve been nodding along, thinking about that stubborn belly fat that seemed to appear out of nowhere, this article is for you. Let’s dive into the science behind menopause belly fat and explore some effective strategies to keep it at bay.

Why Does Menopause Affect Weight?

  1. Hormonal Rollercoaster: Menopause isn’t just about hot flashes and mood swings. It brings about significant hormonal changes that directly influence how our bodies store fat and utilize calories.
  2. The Estrogen Effect: As estrogen levels take a nosedive during menopause, our bodies become less sensitive to insulin. This makes it easier for us to gain weight.
  3. Androgen Appetite: A spike in androgen levels can amplify our hunger pangs and make us reach out for those comforting, calorie-laden snacks more often.
  4. Changing Body Dynamics: As we age, there’s a natural decline in our physical activity levels and muscle mass. This means our bodies need fewer calories. But if our eating habits remain unchanged, weight gain is inevitable.
  5. Sneaky Fat Redistribution: Even if you’ve managed to maintain your weight, you might notice a shift in where your body stores fat. Thanks to menopause, there’s a higher likelihood of it settling around your belly.

Three Proven Strategies to Beat the Menopause Belly Bulge

1. Intermittent Fasting

Think of this as giving your digestive system a break. By reducing your eating hours, you can effectively combat belly fat.

But how effective and healthy is intermittent fasting for shedding pounds?

Popular Intermittent Fasting Methods:

  1. Alternate-day fasting: Consume a balanced diet one day, then either fast or consume a small meal (typically under 500 calories) the next.
  2. 5-2 fasting: Eat regularly for five days and fast for the remaining two days of the week.
  3. Daily time-restricted fasting: Limit eating to an eight-hour window daily. For instance, one might eat between 11 a.m. and 7 p.m., skipping breakfast.

Potential Benefits: Recent studies indicate that intermittent fasting might offer some short-term advantages. It can induce ketosis, where the body, lacking glucose, burns stored fat, producing ketones. This process, combined with reduced calorie intake, can result in weight loss. Research indicates that alternate-day fasting can be as effective as traditional low-calorie diets.

Additionally, fasting can influence metabolic activities, potentially reducing inflammation and enhancing blood sugar control. Some studies suggest it might benefit conditions linked to inflammation, such as arthritis and asthma.

However, the long-term effects of intermittent fasting remain largely unexplored, making its enduring health impacts uncertain.

Possible Side Effects: Intermittent fasting isn’t without its drawbacks. Common side effects include hunger, fatigue, sleep disturbances, mood swings, difficulty concentrating, nausea, constipation, and headaches. Fortunately, these usually subside within a month.

For some, intermittent fasting is more manageable than daily calorie counting. However, those with fluctuating schedules might find it challenging to maintain.

Is It Suitable for Everyone? Intermittent fasting isn’t a one-size-fits-all solution. It’s not advised for individuals under 18, those with a history of eating disorders, or pregnant or breastfeeding women. Athletes might struggle to meet their energy needs, and those with medical conditions should consult their healthcare providers before starting.

Remember, the essence of weight loss, even with intermittent fasting, is to consume fewer calories than you burn. Overeating during non-fasting windows can counteract benefits.

While practicing intermittent fasting, it’s crucial to ensure a nutrient-rich diet, emphasizing fruits, vegetables, whole grains, low-fat dairy, and lean proteins.

Extreme versions of fasting, such as dry fasting (which excludes both food and fluids), can be hazardous, leading to severe dehydration. Prolonged severe calorie restriction, like consistently consuming fewer than 1,200 calories daily, can also result in malnutrition.

2. Carb Consciousness

With reduced insulin sensitivity during menopause, it’s crucial to watch our carb intake. Foods that cause a rapid spike in insulin, especially refined carbs, are the usual culprits. Instead of reaching for that pasta or bread during dinner, why not try some grilled fish with a side of fresh, non-starchy veggies? Aim to keep your daily carb intake under 100 grams.

Understanding Insulin Sensitivity During Menopause: Insulin is a hormone responsible for regulating blood sugar levels. When we consume carbohydrates, they are broken down into glucose, which enters the bloodstream. In response, the pancreas releases insulin to help cells absorb this glucose for energy. Insulin sensitivity refers to how responsive our cells are to insulin. High sensitivity means cells readily take in glucose, while reduced sensitivity (or insulin resistance) means cells don’t respond as efficiently, leading to higher blood sugar levels.

During menopause, the drop in estrogen levels can diminish insulin sensitivity. This means that the body might require more insulin to process the same amount of glucose, increasing the risk of weight gain and type 2 diabetes.

The Role of Carbohydrates: Carbohydrates are a primary source of energy. However, not all carbs are created equal. Refined carbohydrates, found in foods like white bread, pasta, and sugary snacks, are quickly digested and absorbed, causing a swift rise in blood sugar. This rapid spike demands a substantial insulin release. Over time, consistently high insulin levels can further reduce insulin sensitivity.

Making Informed Dietary Choices: Given the reduced insulin sensitivity during menopause, it’s essential to be mindful of carbohydrate intake. Instead of foods that cause a quick sugar rush, it’s beneficial to opt for those that provide a steady energy release.

For instance, while pasta and bread, especially if white and refined, can lead to a rapid blood sugar spike, alternatives like grilled fish offer protein that satiates without drastically affecting blood sugar. Pairing such proteins with non-starchy vegetables, like broccoli, spinach, or zucchini, ensures you get essential nutrients and fiber, which further aids in stabilizing blood sugar levels.

Setting a daily goal, like keeping carbohydrate intake under 100 grams, can be a helpful guideline. This doesn’t mean avoiding carbs entirely but choosing quality sources and being aware of portion sizes.

By understanding the relationship between menopause, insulin sensitivity, and carbohydrates, women can make dietary decisions that support their metabolic health and overall well-being.

3. Discover Your ‘Why’

The Essence of True Motivation

Weight loss isn’t just about looking good. It’s about feeling good, both physically and mentally. To stay motivated, list down at least 10 reasons why you want to shed those extra pounds. Go beyond the usual reasons. Maybe you want to rock that dress you bought years ago, or perhaps you’re looking forward to playing with your grandkids without getting winded. Find your personal motivation.

Beyond the Surface

  1. More Than Just Looks: While the allure of fitting into a smaller size or looking good for a special event can be enticing, these motivations might not sustain you in the long run. True, lasting motivation often stems from a desire for a better quality of life, enhanced self-confidence, and an overall sense of well-being. It’s about feeling good from the inside out, not just the reflection in the mirror.
  2. Emotional and Physical Wellness: The journey to weight loss isn’t just about shedding pounds; it’s about shedding doubts, fears, and limitations. It’s about embracing a healthier lifestyle that uplifts your spirit, boosts your confidence, and enhances your physical vitality.

Crafting Your Personal Motivation Blueprint

  1. The Power of a Personal Journal: Taking the time to introspect and jot down your reasons for wanting to lose weight can be a transformative exercise. This isn’t just a list; it’s a reflection of your deepest desires, hopes, and dreams. [Here’s 100 Motivations to Lose Weight — Feel free to download and use it as your guide]
  2. Aligning with Core Values: Your reasons should be in harmony with what you truly value in life. Maybe it’s about being able to actively participate in family activities, or perhaps it’s the dream of embarking on adventures that you’ve always put off due to physical constraints.
  3. Varied Motivations: Your motivations can range from simple joys to grand aspirations. It could be the wish to wear a beloved dress that’s been sitting in your closet, the ambition to conquer a challenging mountain trek, or the heartfelt desire to play endlessly with your grandchildren without feeling drained.
  4. Your Anchor in Stormy Seas: There will be days of doubt, days when you might want to give up. On such days, revisiting your list can reignite your passion and remind you of why you started this journey in the first place.

Understanding your ‘why’ is like setting the coordinates for your journey. It ensures that even if you stray off the path momentarily, you have a clear direction to guide you back. By aligning your weight loss goals with deeply personal motivations, you not only set yourself up for success but also embark on a journey of self-discovery and growth.

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Almond Pancakes: A Breakfast Delight

Lynne on August 18, 2023

These almond pancakes are not only delicious but also tailored to support hormonal balance during this transitional phase.

Serving SizeTimeDifficulty
2-3 servings20 minutesSuper Easy

Ingredients:

  1. 1 cup almond flour
  2. 2 large eggs
  3. 1/4 cup almond milk (unsweetened)
  4. 1 tsp vanilla extract
  5. 1/2 tsp baking powder
  6. A pinch of salt
  7. 1 tbsp coconut oil (for frying)
  8. Fresh berries and honey (optional for topping)

Instructions:

  1. In a mixing bowl, combine almond flour, baking powder, and salt.
  2. In another bowl, whisk together eggs, almond milk, and vanilla extract.
  3. Pour the wet ingredients into the dry ingredients and mix until a smooth batter forms.
  4. Heat a skillet over medium heat and add coconut oil.
  5. Pour 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
  6. Serve warm with fresh berries and a drizzle of honey if desired.

Why Almond Pancake is considered a Menopause-Friendly Recipe:
Almond flour is a great source of vitamin E and magnesium, which can help combat hot flashes and support bone health. Eggs provide essential proteins and healthy fats, vital for hormone production and balance. Coconut oil contains medium-chain triglycerides which can aid in weight management, a common concern during menopause.

Approximate Nutritional Information (for the whole recipe):

Nutrition Facts

Serving Size 1plate
Servings 2
 
Amount Per Serving
 
Calories: 650 kcal
 
% Daily Value *
 
 
* % Daily Values are based on a 2,000 calories diet. Your daily value may be higher or lower depending on your calorie needs.
  • Calories: 650
  • Protein: 25g
  • Carbohydrates: 20g
  • Dietary Fiber: 10g
  • Sugars: 5g
  • Fat: 55g
  • Saturated Fat: 15g
  • Cholesterol: 370mg
  • Sodium: 300mg

Tips:
Choose organic eggs and almond flour when possible. Enjoy these pancakes as a breakfast treat or a comforting snack. Stay nourished and empowered during menopause!

Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan
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The Dual Power of Black Cohosh and St. John’s Wort in Alleviating Menopausal Symptoms and Boosting Heart Health

Lynne on August 15, 2023

A study1 published at the National Library of Medicine focused on the effects of two natural herbs, black cohosh and St. John’s wort, on symptoms commonly experienced by women during menopause, often referred to as climacteric symptoms. These symptoms can include hot flashes, mood swings, and other physical and emotional changes. Traditionally, women have turned to hormone therapy to manage these symptoms. However, concerns about potential side effects, like an increased risk of breast cancer, have led many to seek natural alternatives.

In this research, 89 women going through menopause were divided into two groups. One group was given a combination of black cohosh and St. John’s wort, while the other received a placebo, which is essentially a sugar pill with no therapeutic effect. The study lasted for 12 weeks, and the women’s symptoms were regularly assessed using a standard measure called the Kupperman Index.

The results were promising. Women who took the herbal combination reported a significant reduction in their menopausal symptoms, especially hot flashes, compared to those on the placebo. Additionally, there was an interesting observation related to cholesterol. The “good” cholesterol (HDL) levels in the herb-taking group slightly increased, which is a positive sign for heart health.

In simple terms, the combination of black cohosh and St. John’s wort seems to offer relief from menopausal symptoms and might even have a beneficial effect on cholesterol levels. This suggests that these herbs could be a natural alternative for women seeking relief from menopausal symptoms without resorting to traditional hormone therapy. However, as with all treatments, it’s essential to consult with a healthcare professional before making any decisions.

What does this study mean for women?

This study offers valuable insights for women and their families, especially those going through menopause and experiencing its associated symptoms:

  1. Natural Alternatives: The research suggests that there are potential natural alternatives to hormone therapy for managing menopausal symptoms. Black cohosh and St. John’s wort, when combined, appear to effectively reduce common symptoms like hot flashes.
  2. Safety Concerns: Many women have been hesitant to use hormone therapy due to associated risks, such as an increased chance of breast cancer. The combination of black cohosh and St. John’s wort might provide a safer option for those looking for relief without the potential side effects of hormone treatments.
  3. Heart Health Benefits: Beyond just alleviating menopausal symptoms, the study indicates that this herbal combination might have a positive impact on heart health. The increase in “good” cholesterol (HDL) levels in women taking the herbs is a promising sign, as higher HDL levels are generally associated with a lower risk of heart disease.
  4. Holistic Approach: The study also underscores the importance of considering both physical and psychological aspects of menopause. St. John’s wort, traditionally used for mild to moderate depression, addresses the emotional and mood-related symptoms that many women experience during this phase.
  5. Further Research Needed: While the results are promising, it’s essential to note that more extensive studies are needed to confirm these findings and understand any long-term effects fully.

For women (and their families) navigating the challenges of menopause, this study offers hope for a natural, potentially safer way to manage their symptoms and improve their overall well-being. However, it’s always crucial for individuals to consult with healthcare professionals before starting any new treatment or therapy.

1Chung DJ, Kim HY, Park KH, Jeong KA, Lee SK, Lee YI, Hur SE, Cho MS, Lee BS, Bai SW, Kim CM, Cho SH, Hwang JY, Park JH. Black cohosh and St. John’s wort (GYNO-Plus) for climacteric symptoms. Yonsei Med J. 2007 Apr 30;48(2):289-94. doi: 10.3349/ymj.2007.48.2.289. PMID: 17461529; PMCID: PMC2628120. | Copyright © 2007 The Yonsei University College of Medicine

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What Should Women in Their 30s Understand About Perimenopause and Menopause?

Lynne on August 14, 2023

Sarah Stern began experiencing sudden hot flashes, irregular menstrual cycles, sleep disturbances, and night sweats in her early 30s. Initially confused, she later learned from a fertility clinic that she was in perimenopause. Perimenopause is a transitional stage leading up to menopause, which can begin a decade before menopause. While menopause technically lasts only one day (marked by 12 months without a period), perimenopause can cause various symptoms. Many women, like Sarah, feel that the medical community doesn’t adequately recognize or address perimenopause symptoms.

What Is Perimenopause? Perimenopause is the period immediately before menopause. It typically occurs during a woman’s 40s, but some might notice changes as early as their mid-30s. During this phase, women may observe subtle alterations in their menstrual cycle length, duration, and flow. This is also when fertility starts to decline due to fluctuating hormone patterns. On average, perimenopause lasts for four years, but it can be as short as a few months. In the final one or two years leading up to menopause, the drop in estrogen becomes more pronounced, leading to menopausal symptoms even while menstruating. A good predictor of when perimenopause will start is the age at which one’s mother entered menopause.

Symptoms of perimenopause include changes in menstrual cycles, mood shifts, hot flashes, sleep disturbances, and more. While there’s no specific test to diagnose perimenopause, tracking symptoms can help. Treatments for symptoms range from oral contraceptives to hormone therapy and even some antidepressants. Non-hormonal treatments, such as cognitive behavioral therapy and hypnosis, have also been found effective for hot flashes.

It’s essential for women to educate themselves about perimenopause, monitor their health, practice self-care, and find a supportive community to navigate this life transition.

Stages Leading Up To Menopause:

  1. Pre-menopause: Women have full ovarian function, producing estrogen and ovulating regularly.
  2. Perimenopause: Ovarian function starts to fluctuate, leading to unpredictable menstrual cycles and symptoms.
  3. Menopause: Occurs when the ovaries have ceased functioning, marked by 12 months without menstruation.

First Sign Of Perimenopause: The initial sign of perimenopause is typically a disruption in the menstrual cycle. Periods might start earlier or later than usual. Some women might skip months and then experience heavier periods when they do menstruate.

Symptoms Of Perimenopause:

  • Hot flashes
  • Trouble sleeping
  • Night sweats
  • Reduced libido
  • Vaginal dryness
  • Mood swings
  • Thinning hair
  • Brain fog
  • Anxiety
  • Fatigue

These symptoms arise due to the ovaries producing less estrogen, leading the body to adjust to functioning with reduced levels of this hormone. The intensity and type of symptoms vary among women.

It’s essential to consult a doctor during perimenopause to rule out other potential causes for the symptoms. For instance, heavy or unexpected bleeding could indicate fibroids or uterine cancer, while night sweats and a racing heartbeat might be signs of a thyroid disorder.

Managing Perimenopausal Symptoms: Lifestyle changes can significantly help in alleviating perimenopausal symptoms. These include practicing yoga, engaging in regular exercise, meditation, and weight loss if necessary. Hormone therapy, vaginal estrogen treatments, and antidepressants can also be beneficial. It’s crucial to work with a gynecologist to develop a tailored treatment plan.

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Quinoa and Roasted Vegetable Salad

Lynne on August 12, 2023

Discover our Quinoa and Roasted Vegetable Salad – a menopause-friendly dish packed with protein, vitamins, and antioxidants. Perfect for balancing blood sugar, boosting mood, and supporting heart health. Dive into a tasty, nutritious meal in just 35 minutes.

Serving SizeTimeDifficulty
2-3Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes		Super Easy

Ingredients:

  • 1 cup quinoa (uncooked)
  • 2 cups water
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 carrot, diced
  • 1/2 red onion, diced
  • 3 tbsp olive oil
  • Salt and pepper, to taste
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup almonds, chopped and toasted
  • 1/4 cup dried cranberries or raisins
  • Juice of 1 lemon
  • 1 garlic clove, minced
  • 1 tsp honey or maple syrup

Instructions:

  1. Cook Quinoa: In a pot, bring 2 cups of water to boil. Add quinoa, reduce heat, cover, and simmer until the quinoa is cooked and water is absorbed, about 15 minutes. Fluff with a fork and set aside to cool.
  2. Roast Vegetables: Preheat your oven to 400°F (200°C). In a mixing bowl, toss bell pepper, zucchini, carrot, and red onion with 2 tbsp of olive oil. Season with salt and pepper. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes or until tender and slightly golden.
  3. Prepare Dressing: In a small bowl, whisk together 1 tbsp of olive oil, lemon juice, minced garlic, and honey or maple syrup.
  4. Assemble Salad: In a large bowl, combine cooked quinoa, roasted vegetables, parsley, almonds, and dried cranberries or raisins. Drizzle with the dressing and toss to combine.
  5. Serve: Enjoy the salad warm or refrigerate and serve chilled.

Why Quinoa and Roasted Vegetable Salad is considered a Menopause-Friendly Recipe

  1. Quinoa: A rich source of protein and dietary fiber, quinoa helps to stabilize blood sugar levels, which can be beneficial during menopause when many women experience blood sugar fluctuations.
  2. Vegetables: Packed with vitamins, minerals, and antioxidants. They help combat oxidative stress which can increase during menopause.
  3. Almonds: Rich in vitamin E and magnesium. Almonds can help improve mood, which is beneficial as many women experience mood swings or depression during menopause.
  4. Olive Oil: Contains healthy monounsaturated fats and vitamin E, which are good for heart health and skin elasticity.
  5. Dried Cranberries: Besides being a sweet addition, they’re also good for urinary tract health. Some women become more susceptible to UTIs during menopause, and cranberries can be a preventive measure.
  6. Lemon and Garlic: Both are good for cardiovascular health. The heart can become more vulnerable during menopause due to the decline in estrogen.

Approximate Nutritional Information for the whole recipe

Nutrition Facts

Serving Size1plate
Servings3
Amount Per Serving
Calories800-850kcal
* % Daily Values are based on a 2,000 calories diet. Your daily value may be higher or lower depending on your calorie needs.
  • Calories: 800-850 kcal
    • Quinoa: ~420 kcal (for 1 cup uncooked, which typically triples in volume when cooked)
    • Olive oil: ~360 kcal (3 tablespoons)
    • Vegetables, almonds, and cranberries: ~50-70 kcal combined
  • Protein: 24-26g
    • Quinoa: ~16g (for 1 cup uncooked)
    • Almonds: ~6-8g (for 1/4 cup)
    • Vegetables: ~2g combined
  • Total Fat: 40-44g
    • Olive oil: ~40g (3 tablespoons)
    • Almonds: ~3-4g (for 1/4 cup)
  • Carbohydrates: 90-100g
    • Quinoa: ~60g (for 1 cup uncooked)
    • Dried cranberries: ~20g (for 1/4 cup, this can vary significantly depending on whether they’re sweetened)
    • Vegetables: ~10-20g combined
  • Dietary Fiber: 12-15g
    • Quinoa: ~10g (for 1 cup uncooked)
    • Vegetables and almonds: ~2-5g combined
  • Micronutrients:
    • High in Magnesium, Iron, Vitamin E, Folate, and Vitamin C among others. Quinoa is a particularly good source of magnesium and iron, while almonds contribute Vitamin E, and the vegetables add a variety of vitamins and minerals.

Remember that these are approximate values and can vary based on the specific sizes, preparation methods, and brands of ingredients used. For a detailed nutritional count, you’d need to use a specific nutrition calculator or software that takes into account the exact brands and quantities of each ingredient.

Free Download: 4-Week Menopause Friendly Meal Plan
Free Download: 4-Week Menopause Friendly Meal Plan
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Understanding Menopause Through Men’s Eyes: Unveiling the Unspoken

Lynne on August 10, 2023

When we talk about menopause, the discussion often revolves around women – their experiences, challenges, and treatments. But how much do men know about this transition in their partners’ lives? A 2019 study published in the National Library of Medicine delved into the understanding and perceptions men have regarding menopause and its implications on their relationships.

Survey: Men’s Take on Menopause

To get a deeper insight into how men perceive menopause, an online survey1 was conducted. The questionnaire included 35 questions tailored to understand men’s attitudes and knowledge about this phase in a woman’s life.

Criteria for Participation: Men whose female partners, aged between 45-64 years, displayed at least one menopause-related symptom like hot flashes, sleeplessness, or mood swings. For context, the couples either shared a home or spent significant time together, at least a couple of times a week.

Key Takeaways From the Study

  • Who Took Part? Out of 1,356 eligible participants, 450 took the survey. A significant number of them were aged between 50-69 years, predominantly married, and lived full-time with their partners.
  • Awareness Levels: The data revealed that men are quite in tune with the symptoms their partners experience. Sleep disturbances and lack of energy were frequently recognized. Interestingly, these symptoms were often attributed to either menopause or the natural aging process.
  • Impact on Relationships: For men who noticed these symptoms in their partners, many felt they had a negative influence on themselves, their partners, and their relationships overall.
  • Open Communication: Most men weren’t silent observers. A majority (72%) engaged in conversations with their partners about these changes. Moreover, they believed that their opinion played a significant role (75%) when their partners contemplated treatment or lifestyle changes.

What Does This Mean?

This study showcases that men are not just bystanders during their partner’s menopausal transition. They observe, they understand, and they even influence treatment decisions. However, there’s a need to amplify men’s knowledge about menopause and available treatment interventions. Providing more education on the topic can lead to better understanding, empathy, and support.

Video Summary:

At the beginning of the video2, Dr. Sharon Parrish introduced a newly published survey on men’s perceptions and attitudes toward menopause. She emphasized the importance of understanding the male partner’s perspective, as they can offer valuable insights into the impact of menopausal symptoms both on the woman experiencing them and the man himself.

Dr. Parrish noted that past research has mostly focused on the woman’s perspective, leaving a gap in knowledge regarding the male viewpoint. There were some studies that looked into the male partners of menopausal women either individually or alongside their partners, but these were smaller and didn’t cover as much ground.

This recent study, named the MATE survey (Men’s Perceptions and Attitudes Toward Menopause), stood out. It was a comprehensive study targeting male partners of women undergoing menopause. Over 1,300 men were given a 35-question online survey, and around a third responded.

The primary aim of the survey was to gauge men’s awareness of their partner’s menopausal symptoms and to see if they played a role in influencing decisions about symptom management. If it was found that men were indeed influential in such decisions, then creating educational programs tailored for them could potentially benefit both partners by enhancing understanding of menopausal symptoms and treatment options.

The survey was wide-ranging in its approach. Men identified their partners’ menopausal symptoms and described how these symptoms affected them, their partners, and their relationship as a whole. The survey also asked about their communication and support strategies during this transitional period.

One significant finding was the majority of male respondents expressed comfort in discussing treatment options with their partners. Specifically, 65% of the respondents were open to such discussions, and a whopping 75% felt they could be influential in helping their partners make lifestyle changes or seek treatment for their menopausal symptoms.

Based on these findings, Dr. Parrish advocated for a shift in how we educate about menopausal symptom treatments. The results highlight that men in relationships with menopausal women are actively communicating with their partners about these symptoms. Their involvement and influence in discussions and decisions related to treatment can be pivotal.

Conclusively, Dr. Parrish emphasized that there exists an untapped opportunity. By educating men about menopause, they are better equipped to support their partners, offering more informed opinions on symptom management. This, in turn, could encourage more women to seek treatments, leading to better outcomes for menopausal women and their partners.

1Parish SJ, Faubion SS, Weinberg M, Bernick B, Mirkin S. The MATE survey: men’s perceptions and attitudes towards menopause and their role in partners’ menopausal transition. Menopause. 2019 Oct;26(10):1110-1116. doi: 10.1097/GME.0000000000001373. PMID: 31188286; PMCID: PMC6791510.

2The video above is published under Supplementary Materials, Supplemental Digital Content, menop-26-1110-s001.mov (39M) | GUID: 769B9ED7-81D6-42AD-95B7-1842B2A7D099

Copyright © 2019 The Author(s). Published by Wolters Kluwer Health, Inc. on behalf of The North American Menopause Society.

This is an open access article distributed under the terms of the Creative Commons Attribution-Non Commercial-No Derivatives License 4.0 (CCBY-NC-ND), where it is permissible to download and share the work provided it is properly cited. The work cannot be changed in any way or used commercially without permission from the journal. http://creativecommons.org/licenses/by-nc-nd/4.0

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16 Empowering Self-Care Strategies for Thriving Through Menopause

Lynne on August 9, 2023

As with any significant change, it comes with its set of challenges. Physical, emotional, and psychological symptoms can be intense for some, while others may have a milder experience. Taking care of yourself during this transition can help you navigate it with more ease and resilience. Here are some self-care tips for thriving through menopause:

  1. Educate Yourself: Understand the changes happening in your body. Familiarity can make the transition less intimidating.
  2. Dietary Adjustments:
    • Increase Calcium and Vitamin D: To support bone health, consider adding foods like dairy products, green leafy vegetables, and fatty fish.
    • Eat Phytoestrogens: These are plant compounds that mimic estrogen. Foods rich in phytoestrogens include soy products, flaxseeds, sesame seeds, and berries.
    • Limit Caffeine and Alcohol: They can trigger hot flashes in some women.
    • Stay Hydrated: Drink plenty of water to combat dry skin and potential bloating.
  3. Exercise Regularly: Engaging in physical activity can improve mood, aid sleep, combat weight gain, and strengthen bones. Cardio, strength training, and flexibility exercises like yoga can be beneficial.
  4. Mindfulness and Stress Reduction: Consider meditation, deep breathing exercises, and progressive muscle relaxation to help manage mood swings and anxiety.
  5. Stay Socially Connected: Engaging with friends and loved ones can provide emotional support and combat feelings of isolation.
  6. Regular Medical Check-ups: Visit your doctor regularly to monitor bone health, cardiovascular health, and other potential issues.
  7. Consider Hormone Replacement Therapy (HRT): It’s not for everyone, but it can help alleviate some symptoms of menopause. Talk to your healthcare provider about the benefits and risks.
  8. Use Vaginal Moisturizers and Lubricants: These can help combat vaginal dryness and discomfort during intercourse.
  9. Sleep Hygiene: Many women experience sleep disturbances during menopause. Maintaining a regular sleep schedule, creating a cool and dark sleeping environment, and considering natural sleep aids or prescribed medications (under a doctor’s guidance) can help.
  10. Limit Trigger Foods: Some women find that spicy foods, hot beverages, or certain other foods can trigger hot flashes.
  11. Dress in Layers: This allows you to adjust your clothing as needed when experiencing hot flashes.
  12. Avoid Smoking: Smoking can exacerbate menopausal symptoms and has other health risks.
  13. Stay Mentally Active: Engage in activities that challenge the brain, such as reading, puzzles, or learning a new skill.
  14. Seek Counseling or Support Groups: Speaking to a therapist or joining a menopause support group can offer emotional support and strategies to cope.
  15. Set Boundaries: Learn to say no, and ensure you’re giving yourself the time and space you need to rest and recharge.
  16. Herbal Remedies: Some women find relief using herbal remedies like black cohosh, St. John’s wort, or evening primrose oil. Always consult with a healthcare professional before starting any herbal treatments.

DOWNLOAD THE DAILY SELF-CARE TRACKER HERE

Menopause is a unique experience for every woman, and it’s essential to remember that there’s no one-size-fits-all approach. What works for one woman might not work for another. It’s crucial to listen to your body, communicate with healthcare professionals, and find what combination of self-care strategies works best for you.

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