Healthy Lifestyle

A healthy lifestyle is your first line of defense when you start your menopause transition. I always say:

"If you are not healthy going into menopause, you will be forced to make the healthy changes as how you feel will dictate it!"

A foundation of healthy lifestyle through the menopause transition requires understanding of the ways that you can make a big impact on how you feel every day.

The foundational concepts are healthy nutrition, regular exercise, managing your stress, avoiding toxic chemicals, adequate sleep, supplementation that makes sense, and a positive mindset.

Healthy Nutrition

Healthy Nutrition

This has been covered so eloquently by Cheryl Rising, FNP so if you have not followed her as of yet - jump on over to the "Nutrition" tab and follow what she is saying. In a nutshell from me however I recommend:

  • Eat real, unprocessed foods
  • Eat three meals with a balance of Protein, Carb and Fats
  • Eat the majority of your Carbs later in the day
  • Most of your Carbs in the form of Fruits and vegetables
  • Drink water!! 

Regular Exercise

Ok, so I am aware that you KNOW regular exercise is important, however did you know that during the menopause transition your exercise regimen should change? Whether you are not exercising or exercising too much (yes I said too much), you need to change. Doing a balance of the following types of exercising will give you the best possible chance to balance your hormones.

  • Flexibility or calming exercises
  • Resistance or adaptive training
  • Cardiovascular / stimulating exercises
  • Calming exercise Yoga / Tai Chi / Qigong

Stress Management

Stress is part of our daily living and we must understand the importance of managing this more than ever in the menopause transition. This is the ticket to the best health you can get and MUST be addressed. The video explains in more detail, however in a nutshell:

  • Make daily downtime a life-long practice
  • Daily calming exercises - Meditation, Yoga, Stretching, Tai Chi, QiGong
  • Put your life in perspective
  • Keep track of stress signals
  • Get at least 8 hours of sleep at night

Sleep and Rejuvenation

Sleep is one of the most important parts of a healthy lifestyle. When you are sleeping your body cells rebuild from the day's work. If you have disruptive sleep, it can lead to not only hormonal imbalance but fatigue and chronic health problems.

Without Sleep the system can be affected in these ways:

  • Immune System Dysfunction
  • Chronic Inflammation
  • Imbalance in Hormones
  • Insulin Resistance
  • Impaired digestion
  • Impaired Detoxification

The five R's

  1. Rhythm:Get your schedule in Sync
  2. Rest: Get adequate Sleep
  3. Relaxation: Eliminate anxiety
  4. Replenish: Food, Sleep, movement, spirit
  5. Rehydration: Drink water, drink water, drink water

Sleep Hygiene:

  • Keep your Bedroom dark and quiet
  • Exercise daily to prevent pent-up energy from keeping you awake
  • Eat Protein at dinner time
  • Relaxation Techniques before Bedtime

Supplements to support sleep

  • 5 HTP
  • L-Theanine
  • Valerian
  • Chamomile
  • Homeopathy Remedies
  • Melatonin

Avoid Toxic chemicals

Although this may be a new concept for you I cannot tell you how important this becomes in the menopause phase. Please view the video as I define and describe Estrogen dysruptors and how they can affect you in the fragile transition.
 
The chemicals to take note include:

  • Nicotine
  • Alcohol
  • Refined sugar
  • Artificial sweeteners
  • MSG, preservatives, additives
  • Trans Fats
  • Skin and Hair products with toxic chemicals
  • Toxic cleaning products
  • Environmental exposures
  • Non-filtered water