We all know that what you eat and how you move can make a HUGE improvement in some of the symptoms of menopause. While it can be common for ladies to gain weight at this time of life but please know it doesn’t have to be that way there are action steps you can take on a daily basis to make positive changes in your life.
What do we specifically recommend to help you “eat better and move more”?
Seven Things – here we go:
First – Hydrate:
Drink more water.
The general consensus is to drink half of your body weight in ounces of water per day. And, if you don’t feel you need that much you definitely need to at least drink enough throughout the day so that you’re not thirsty.
We know that’s easy to say but really it’s also easy to do.
Try having a full glass first thing in the morning before you eat or drink anything.
Don’t like plain water? Add some freshly squeezed lemon, fresh strawberries or chopped frozen fruit.
Prefer tea? Steep some sliced lemon and/or ginger or your favorite caffeine-free herbal tea bag. This counts toward hydration as well.
You can also keep a large bottle or mug beside you all day wherever you work so it’s always easy to grab and have sips throughout the day to make sure you’re not getting thirsty. Set an alarm on your phone to remind you to drink water throughout the day.
Second – Bump up your intake of whole plant foods:
Things like (yes, you guessed it) vegetables, fruits, beans, nuts, and seeds. We’re going for quantity here. Try to include them in every meal and even most (if not all) of your snacks.
Want another reason to eat more plants?
Plant-based diets are associated with fewer hot flashes. Bonus!
Plus, my recipe below is your “no excuse” solution to getting more veggies wherever you go.
Third – Remember high-quality protein:
While you’re eating all of the wonderful plant foods remember to include some good quality protein (and healthy fats) from eggs, fish, meat, nuts and seeds (and their kinds of butter).
With animal foods we’re aiming for quality so try to get organic, wild, and/or pasture-raised if you can.
Fourth – Some things you want to cut back on:
Reducing and/or eliminating alcohol, caffeine and processed foods can have a tremendous impact on balancing your hormones naturally without the help of pharmaceutical medications.
With those increases in hydration, whole plant foods, and quality protein, you simply won’t have as much room for alcohol, caffeine, spicy and processed foods with added salt and sugar.
You already know that’s good news, right?
Fifth – Move:
If you don’t do this already try to move up to 5 hours per week. You can gradually increase that over time, and believe me, you will thank yourself!
Now, we are not talking about hitting the gym 5-6 days a week. In fact, the best routine for menopausal women is strength training a few days a week and then getting outside for 30-60 minute walks per day to help relieve stress and elevate the level of Vitamin D in the body.
You’ve heard the saying that the best exercise is the one you’ll actually do?
Well, go ahead and do it. 🙂
Sixth – Get enough sleep:
We are talking 7-9 hours per night. Seriously!
Sometimes menopause can bring on (or ramp up) sleep problems.
The most important thing to do is set a daily routine where you’re relaxing with no screen-time (computers, tablet, phone, tv) at least an hour before your bedtime. Electronic devices emit strong blue light which can prevent the release of melatonin, your sleep hormone. Try reading a book or having a bath with Epson salts and lavender oil. It’s also important to have dim lights in your surroundings to reduce your exposure to blue light before bed. Regular indoor lighting is usually blue light. Ideally you would use amber or red lights, or even be ultra-stylin’ with blue-blocker sunglasses.
Seventh – Find great stress relieving activities:
Do whatever works for you. Just make sure you do it regularly as a preventative measure to avoid accumulated stress.
Have you tried meditating, deep breathing, or having a warm Epson salt bath with Lavender essential oil? What about the newest craze of coloring?
I’ve recently taken to acupuncture and have been ecstatic with the results that I have been getting, I now barely get hot flashes or night sweats.
Remember and we can’t say it enough – slow walking 30 to 60 minutes per day as a form of stress relief will be a game changer.
Conclusion
You now have an arsenal of great ideas to stave off those menopause symptoms naturally. It’s important to always remember to communicate with your spouse, partner, or loved ones on how you are feeling. Our bodies are going through tremendous changes and a hand to hold or a hug can be the best medicine on some days.
Now go ahead and make this delicious mason jar salad to eliminate any excuse of not being able to get fresh veggies when you’re out and about.
Recipe (Veggie): Mason Jar Salad
Serves 1
Ingredients
- 1 tablespoons almond butter
- 1 tablespoon apple cider vinegar or lemon juice
- 1 teaspoons sesame oil
- ½ granny smith apple (diced)
- 2 radishes (sliced)
- 1 celery stalks (diced)
- 3 ounces grilled or rotisserie chicken, chopped
- 2 tablespoons of your favorite nuts or seeds (walnuts, slivered almonds, pumpkin seeds, etc.)
- 3 cups of your favorite greens (spinach, kale, mixed greens, etc.)
Instructions
- Add first three ingredients to a small bowl & whisk until smooth.
- Add apple to dressing (so it’s covered and won’t brown) and divide between two mason jars.
- Layer the radishes, celery, nuts/seeds, chicken and greens on top and seal.
- When ready to eat shake up the jar, open and enjoy or if you are at home pour it into a large bowl to mix more thoroughly.
Tip: Wide-mouth jars work best for this ah-mazing way to bring veggies with you wherever you go!
These are all action steps that Coach Shannon takes and we hope you will put them into action for yourself too!
Dedicated to your success,
References:
http://www.precisionnutrition.com/all-about-menopause