Menopause! The Elephant in the
Room?
Why do I still meet and speak
to women who are ashamed of or afraid to talk about Menopause? It is not the
beginning of the end! Women have more than one-third of their life ahead of
them after menopause, so why do so many women act so dramatic about Menopause? In
my opinion the menopausal transition is a good time for lifestyle changes that
could help women make the most of the years ahead of them. A time to finally
take care of YOU! Yet the stigma of menopause looms dark and drippy over our
beautiful female heads!
The reality is by talking
about menopause and going after it 100% you can actually make all the
difference during this time of your amazing life!
Let me start by saying this;
the last thing a woman should do is let the fatigue, bloated feeling and
depression make them slow down and not exercise! THIS is the time to boost your
fitness routine and adjust your food choices, nutritional intake and calories as
well as change your skin care routine. Yet I see so many women doing the
opposite because they are being told that this is “normal” for women going
through peri-menopause and menopause! That is simply not true and unacceptable!
Women need to embrace menopause and own it!
There are
some illnesses and medical conditions that are associated with menopause such
as osteoporosis, heart disease, stroke breast cancer, ovarian cancer and
depression but these are also part of the aging process then to menopause
specifically. Women
going through menopause tend to gain weight because of the declining estrogen
levels in their body. Increasing activity levels, adding more exercise and strength
training can help avoid weight gain and bloating while increasing muscle mass,
strength and flexibility. Regular exercise benefits bones and heart health,
helps control weight gain, and it improves your mood and decreases fatigue and
depression too. Women of ALL ages who lead a sedentary lifestyle often suffer
from chronic back pain, poor sleep, circulation issues, weak muscles, and
depression. They are also more likely to have heart disease, obesity, high
blood pressure, diabetes, risk of cancer and osteoporosis.
Your nutritional needs change
after menopause too. You should have up to 1,200 mg of calcium per day. I
always recommend a blood test at your yearly female wellness exam to check your
vitamin D levels. Vitamin D is important for calcium absorption and bone
formation and it reduces the risk of spine and bone fractures. However, keep in
mind that too much calcium or vitamin D can cause kidney stones, constipation,
or abdominal pain, especially if you already have kidney problems so be sure to
consult your physician before taking this or any new supplement.
Then there are the dreaded
HOT FLASHES! The worse of all menopause symptoms simply because they are
present whenever they feel like rearing their ugly head to us, like in the
middle of a corporate meeting or presentation perhaps? I have been taking a
simple formula of flax, borage and fish oil by Barleans every morning for years
and believe that it helped me never really get hot flashes. Reduce alcohol
consumption, alcohol especially wine can really bring on hot flashes and that
dreaded “beet red” look. Learning to breathe is a must! Deep breathing helps
with hot flashes. Deep, slow breathing for 15 minutes 2 times a day can
significantly reduce hot flashes. If you
feel one coming on while at an important event simply breath it out!
Good nutrition, daily
physical movement, strength training, exercise and positive energy are key for a
smooth transition into menopause. Adding these new routines to your life will
absolutely help with the following:
*Improve hormone health
*Weight loss, decreased
bloating and inflammation
*Reduce hot flashes
*You will look and feel younger
*You will enjoy better sleep
*No more fatigue
*Helps to beat the terrible
foggy brain feeling
*Kicks depression to the curb
*Reduces stress and anxiety
*Cuts your risk of heart
disease
*All will boost your self
confidence
*Being active will help to get
you social again without feeling bloated and cranky
*Get moving and stop driving
yourself crazy with overthinking it all!
There are other methods that
you can try to help you stay healthy after menopause and reduce the most common
symptoms such as yoga, meditation, Reiki healing, natural supplements and
reduced alcohol consumption. If you smoke you should quit ASAP, smoking is a
major risk factor in heart disease. Decrease your sugar intake as well because menopause
tends to cause sugar cravings, this is a terrible cycle to get caught up in
because sugar can actually increase many of the typical menopause symptoms.
One topic that never seems to
be addressed enough is skin care. It is very important to revisit your skin
care needs at this time due to the hormonal changes of menopause. Facials and
dermabrasion are a great addition to your skin care routine if you do not
already get them I advise adding them to your anti-aging routine for
exfoliation and vibrant looking skin. The products that used to work may not
cut it any longer with the decrease in estrogen there is a need for more
moisture for dryness and vitamin C for dark spots. I love Shira products they
are all natural, organic and provide amazing results!
Menopause is a natural stage
in a women’s life. Try looking at this stage of life as a time of freedom and unlimited
opportunities to start new things and take time for YOU!
