Just wanted to give a shout out to “At Last Naturals” who are g!uest bloggers today!
~love it, and keep up the great work! I’m honored to have you here.
At Last Naturals is a women-owned company specializing in Menopause and Perimenopause support products that help provide symptom relief and assist the body in achieving hormonal balance naturally. President and CEO of At Last Naturals, Stacey Rosen, is dedicated to women’s health and advises women that small lifestyle changes can really make a difference in alleviating many of the uncomfortable symptoms that are caused by changes in estrogen and progesterone levels. Her 10 tips below summarize a few of the things you can do to improve your quality of life during Menopause and Perimenopause.
1. Nourish Yourself – Eat a healthy, balanced diet. Reduce consumption of alcohol and caffeine, two things which can trigger a host of symptoms including hot flashes, mood swings, anxiety and depression. If you have hot flashes, you may also want to consume soy which has been shown to help naturally relieve the symptoms of declining estrogen levels.
Since joint pain caused by inflammation is common during Menopause, eat foods like fish and flaxseed which contain omega-3 fatty acids that act as natural anti-inflammatory. And don’t forget about the bone-strengthening benefits of calcium, Vitamin D and magnesium by eating dairy products, fish, eggs, nuts and leafy green vegetables.
2. Get Moving – Of course, exercise is good for everyone, but for women in Menopause or Perimenopause it is especially beneficial. Hormonal imbalances during this time can make you more prone to depression. Exercise releases endorphins, the “feel-good” hormones that can improve mood.
Weight bearing exercises help keep bones strong and aerobic exercises promote good cardiovascular health. Regular exercise strengthens the muscles that surround your joints, helping to minimize pain and joint damage. Stretching, yoga, tai chi and walking are excellent, gentle ways you can help keep your muscles and joints healthy.
Exercise can also help you control those extra pounds that creep up as a result of your slowing metabolism.
3. Control Stress – Stress exacerbates the depression, anxiety and mood swings that are often associated with Menopause. Deep breathing, meditation, guided imagery, progressive muscle relaxation and other techniques can help minimize triggers. Exercise is also a natural stress reliever.
4. Ward Off Night Sweats – If you are dealing with night sweats, avoid eating spicy foods and not too close to bedtime. Eat snacks such as bananas, turkey, peanut butter, yogurt or figs which all contain tryptophan, an essential amino acid that encourages sleep. Lower the heat while sleeping and put a fan on to keep the air cool and circulating. Also stay away from alcohol and cigarettes which are common night sweat triggers.
5. Have a Set Sleep/Wake Schedule – A good sleep helps keep serotonin levels steady throughout the day which can help improve mood. Try to go to sleep and wake up at the same time each day and try to get between 7 and 8 1/2 hours of sleep each night.
6. Avoid Vaginal Irritation – Low estrogen during Perimenopause and Menopause can cause vaginal dryness. Reduce further irritation of the vaginal area by avoiding scented soap, laundry detergent, menstrual pads and dryer sheets.
7. Cool Off the Heat – To help minimize hot flashes, wear layered cotton clothing that allows your skin to breathe. Sip cool drinks while avoiding coffee, spicy foods and alcohol. Keep a small battery operated fan in your pocketbook. Try not to take hot showers or baths right before bedtime. Stress relief and exercise are also key to keeping your body’s thermostat in check.
8. Keep Track of Symptoms – While fluctuating hormones are at the root of menopausal symptoms, there are usually certain things that can trigger the symptoms. Keep track of what you were eating, drinking or doing just prior to when your hot flash, night sweat, mood swing, etc. occurred. By understanding your triggers, you’ll know what you should try to avoid.
9. Quit Smoking – You’ve heard it before and we’ll say it again. Smoking is unhealthy for so many reasons but did you know that it can actually exacerbate Menopause symptoms by dropping your estrogen levels even further? In fact, women who smoke have been shown to reach Menopause approximately two years earlier than non smokers. Smoking is also a major risk factor for osteoporosis, doubles a woman’s odds of developing heart disease and nicotine is a known trigger of hot flashes, night sweats and mood swings. It is never too late to quit!
10. Relax and Take Care of Yourself – Be good to yourself and realize that Menopause is a natural event. You will get through it. Take time to laugh and enjoy your family, friends, pets and hobbies. Empower yourself and embrace this new stage of your life.