Monday, March 14, 2011

The menopause makeover 8-step plan

Time-Tested Beauty TipsImage by TheAlieness GiselaGiardino²³ via FlickrHere are some great tips from menopause expert Staness Jonekos author of The Menopause Makeover.

Take control of menopause! Feel happy and good about your body with this 8-step plan.

Step #1: Health/Hormones: Understanding your treatment options

  1. Health concerns need to be addressed at mid-life.
  2. Track your symptoms.
  3. Work with your healthcare provide on treatment options. There are hormonal and non-hormonal options available.
Step #2. Nutrition: How food can set you free

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!

  1. Stabilize blood sugar
  2. Control hunger urges
  3. Lowers risk of getting type 2 diabetes
  4. Lowers your risk of getting heart disease
  5. Most LGI are lower in calories and fat
  6. Loaded with nutrients and fiber
  7. Can help you lose weight
Eat brown rice over white rice, whole grain bread over white bread, and a yam over a potato. Eating lean protein creates the Thermic Effect. It take more energy to process protein burning more calories.

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).

Beauty Tips

  • 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.
Step #5: Emotions: Getting off the emotional roller coaster

Strategies to manage irritability and crankiness for good.

  1. Call in the troops, get support.
  2. If you start feeling a surge of out-of-control emotions - stop, breath, count to 10 - take a time out for yourself.
  3. Discuss your hormonal changes with your doctor.
  4. If your emotions are related to relationships or lifestyle concerns schedule an appt with a psychotherapist.
Step #6: Relationships: Get that sizzle back

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
  • Communicate
  • If all else fails - hide for a while
Tips for HER
  • 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.
Step #7: Spirituality: What you believe can change your experience
  • Find balance
  • Nurture your spirituality
  • Expand your mind
  • Travel
  • 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
Step #8: Happiness: How to be happy during "the change"
  • Be grateful for the good things in your life
  • Practice forgiveness
  • Focus on being happy and positive
  • Happiness is a choice
Visit the Menopause Makeover website to learn more.
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3 comments:

Vitamins Canada said...

Thanks for sharing that 8-step plan. Proper nutrition and diet is important for menopausal women.

Dawn said...

http://www.creativefitnesscoaching.com

I loved the 8 step plan, I especially liked the #6 Relationships. How refreshing to see tip for HIM but also for HER. I see so many things being aimed at what HE should do but not looking at how we as women can take charge of how we communicate what we need and also how we can make the communication difference between men and women become smaller. If we lead by example and take care of our own communication then we cannot be disappointed> we can only expect things from ourselves and not others.

Dawn said...

http://www.creativefitnesscoaching.com

I loved the 8 step plan, I especially liked the #6 Relationships. How refreshing to see tip for HIM but also for HER. I see so many things being aimed at what HE should do but not looking at how we as women can take charge of how we communicate what we need and also how we can make the communication difference between men and women become smaller. If we lead by example and take care of our own communication then we cannot be disappointed we can only expect things from ourselves and not others.