Take control of menopause! Feel happy and good about your body with this 8-step plan.
Step #1: Health/Hormones: Understanding your treatment options
- Health concerns need to be addressed at mid-life.
- Track your symptoms.
- Work with your healthcare provide on treatment options. There are hormonal and non-hormonal options available.
Proper nutrition can change your health profile. 25% of your day's calories should consist of healthy fats, 35% of low-fat lean protein, and 40% of low to medium glycemic cabs. Eat 3 meals and 2-3 snacks a day.
Benefits of low to medium GI - good for the whole family!
- Stabilize blood sugar
- Control hunger urges
- Lowers risk of getting type 2 diabetes
- Lowers your risk of getting heart disease
- Most LGI are lower in calories and fat
- Loaded with nutrients and fiber
- Can help you lose weight
Step #3. Fitness: Your fountain of youth
Flexibility Exercises: 5-10 minutes, most days of the week.
Strength Training: 2-3 days a week.
Cardiovascular workout: 20-30 minutes most days of the week.
As your body begins to age your metabolism starts to slow - you must exercise most days of the week and reduce your calorie intake.
Step #4: Beauty: Customizing your beauty routine
Hormones play an important role in your skin. Almost 30% of skin collagen is lost during the first 5 years after menopause. We start seeing the effects of aging. It is time to update your skincare routine (moisturizer, exfoliation, sunscreen).
- Weekly exfoliation
- Update moisturizer
- Wear sunscreen daily
- Use anti-aging products with retinoid and antioxidant ingredients
- Update your makeup
- Get a new hairstyle
- Throw out old clothes, and find a new flattering style
- Purchase a new bra that fits properly
- Pamper your hands, feet, neck and body
- Keep hydrated
- Maintain a healthy weight - when you look good you feel good
- If you have night sweats or hot flashes, try wicking pajamas sometimes called menopause pajamas.
Strategies to manage irritability and crankiness for good.
- Call in the troops, get support.
- If you start feeling a surge of out-of-control emotions - stop, breath, count to 10 - take a time out for yourself.
- Discuss your hormonal changes with your doctor.
- If your emotions are related to relationships or lifestyle concerns schedule an appt with a psychotherapist.
According to the recent Divorce Study conducted by AARP, 60% of divorces are initiated by women in their 40s, 50s, 60s -- the menopause years.
Tips for HIM
- Listen to her - don't critize or try to fix her
- Go with the flow - be prepared for mood swings
- Validate her experience - don't fight it, acknowledge her experience
- Kick up romance
- Support healthy eating and exercise - join her
- Talk about YOUR feelings too
- Seek counseling if the relationship needs attention
- If all else fails - hide for a while
- Manage your menopause
- If you notice changes in the love department discuss with your partner and your healthcare provider - there are solutions
- Manage menopause as a team - a supported women has a better transition.
- The menopause transition can actually reignite your relationship and bring it to a new level of love.
- Find balance
- Nurture your spirituality
- Expand your mind
- Go back to school
- Start a diary focusing on what you FEEL
- Join a support group
- Choose to spend time with those you share a healthy relationship
- Be grateful for the good things in your life
- Practice forgiveness
- Focus on being happy and positive
- Happiness is a choice