health

  • 7 Awesome self-care activities for perimenopause and menopause

    What comes to mind when you hear the word menopause, perimenopause and post-menopause? Old age, becoming old? Illness? Goddess time? Rebirth? Renew? Another female time? Hot flashes? Mood issues? What about self-care?

    self care for menopause and perimenopause

    What if you could use self-care or self-loving activities, to combat some of the most common perimenopause symptoms and develop a more loving relationship with our bodies. During this special time we for sure need an extra dose of self-care. Self-care can come in many forms. The activities I suggest here are to address some of the worst premenopausal and menopausal symptoms and they are easy, cheap, and fun.

    Do a happy list

    What activities make you happy? Do you like to paint, to sing, to sew, to garden, to ….? Think back to your childhood and develop a list of the activities that make you happy. This is for you, not for anybody else; it doesn’t matter if your kids or partner don’t like them. The cheesy phrase “do more of what makes you happy” is true and effective.

    self care for menopause and perimenopause

    Pick some of them and try to do them. You have to write them down on your calendar and make them happen. If money is an issue, look for cheaper ways; if time is an issue, look for shorter activities; if energy level is an issue, try less tiring activities.

    How will this help you? It increases good hormones and lowers stress. Less stress is less hot flashes and more sleep. Good hormones is more energy and happiness, less depression, sensitivity and irritability.

    Discover your inner dancer

    My favorite dance is belly dance. It can be hard on your knees, so it may need modifications in midlife. Dance is a great exercise and happiness booster during perimenopause and menopause. Dancing makes us feel sexy and feminine. Some women tend to let their femininity go down with age and responsibilities. It is important to keep our femininity up, because that is part of our power.

    Dance is also exercise. The exercise helps us relax and eliminate toxins. Dancing is a powerful, easy therapy for women. Take some dance lessons (it can be free online) and dance.

    There are many women after 40 who join dance groups to develop closer relationships while doing something so pleasant. If you prefer the gym, try Zumba or similar exercises.

    Clear your mind of nocebo

    Nocebo is the evil brother of placebo. In placebo, we believe that something does good to us and it does it, although it is not supposed to. For example, medicine and sugar pills; some people take the sugar pills and get cured because of the placebo effect. It is our minds telling our cells to get healthy.
    Nocebo is the contrary.

    In nocebo, we believe that something has a negative effect in us and it does, although it is not supposed to. For example, if someone gets convinced that she has an allergy to gluten, although that person does not have it, every time she has gluten she gets sick. This is how superstitions also work.

    If we believe that we will suffer hot flashes because it is common for women in their 40s or 50s, we will. Remember common does not mean normal. Hot flashes and other symptoms are not normal even if they are common. Many women like me don’t suffer them. Don’t expect them; your mind is very powerful, if you expect them they will come.

    Every time a negative age or menopause stereotype comes to your mind, negate it with something positive. For instance you can say things like: age is just a number, I am healthy and strong, I love myself, everything is OK, etc. Create your own mantras and repeat them.

    Don’t let books, magazines or websites tell you that you will get sick, that menopause is a terrible time in a women’s life. They are trying to grab your attention and scare you into buying something.

    Track your symptoms

    If you are experiencing any perimenopause symptoms, keep a diary. Write down what you eat, your emotions (example: angry in the morning, sad in the afternoon etc.) and the time and situation the symptom presents itself. This is especially important for hot flashes (or hot flushes, if you are in Europe). If you identify the triggers you can manage them and have less symptoms. Get our free menopause symptoms tracker

    self care for peri menopause and menopause

    Look for good company

    Avoid negative people. Avoid negative talk about aging and menopause. Don’t hang around in websites and forums discussing symptoms (remember, nocebo is powerful). Look for positive, uplifting company in real life, online and in books and media.

    Elect the positive

    Listen to your inner dialogue and try to change negative thoughts with positive or neutral ones. Worry and stress create addiction. Avoid becoming an addict to these negative emotions.

    Feel beautiful as you are

    Every time you catch yourself saying something negative about your body, change it to something positive.

    Love yourself

    The media is telling us to hate ourselves, because we are not … skinny enough, rich enough, elegant enough, sexy enough, strong enough, etc. Reject these negative manipulations. They only do it so you buy their products. Remember fear sells.

    I hope I gave you food for thought and you can implement some of these ideas. You may also enjoy other articles on the self-care topic: 7 Day must o self-care challenge

  • Mediterranean diet for perimenopausal weight loss

    Can the Mediterranean diet be the answer to midlife weight gain and the dreaded midlife spread (AKA tummy fat)? It is for sure a strong contender and a very delicious one.

    Mediterranean diet in menopause

    The Mediterranean diet or way of eating has been touted as the healthiest diet in the world. Is it true or not? A lot of scientists think so, but a lot of them have also ignored some important truths about this way of eating. Is the Mediterranean diet a good diet for you? Let’s find out.

    One thing is for sure, the Mediterranean diet is delicious and includes a great variety of foods in all food groups.

    xassy.com

    What is the Mediterranean Diet?

    It is not a diet. By Mediterranean diet we are referring in reality to the main principles that the people around the Mediterranean eat.

    The Mediterranean is a diverse region that extents around the Mediterranean Sea from Portugal going around including Israel and Egypt all the way to the norther edge of Africa. The main study on the Mediterranean diet was focused on Italy.

    However all these countries and peoples eat in a similar way: a lot of seasonal vegetables, fish, not too much meat, olive oil, some wine and natural sweets.

    Beyond diet, people in these areas used to walk a lot, have good friends and take life easy. Currently this way of life has changed in the Mediterranean and the diet and lifestyle are starting to look more like ours. In this article when we talk about the Mediterranean diet we are talking about the traditional diet, not about current practices.

    What do they eat in the Mediterranean?

    If I tell you in Italy, it is Italian food. Then you may think, “Oh, I also love pizza” and I do too. They eat pizza or flat breads often but it is part of the meal. The rest of the meal will include a lot of vegetables and some animal protein.

    In short they eat a wholesome diet including tons of veggies, fish, fats, whole grains, nuts and seeds, cheeses, wine, fruits, a little bit of meat and butter. They used to eat local, seasonal foods. They don’t call it healthy, they called it just regular food.

    Mediterranean diet

    I find that there is an aspect that is rarely discussed, maybe because it can be obvious, but it is so important that I want to spell it out: In the past people in the Mediterranean (and everywhere else) used to cook at home from scratch.

    I find that there is an aspect that is rarely discussed, maybe because it can be obvious, but it is so important that I want to spell it out: In the past people in the Mediterranean (and everywhere else) used to cook at home from scratch.

    Their vegetables are not carrots and peas or bad looking broccoli, neither do they eat a ton of salads. The vegetables are cooked in many ways, and because they are so fresh and flavorful, they don’t need a lot of additives to taste great.

    The wine

    Oh yes, they drink wine. I will tell you something, women don’t drink as much, in fact some women don’t drink at all or just dessert wines once in a while. Wines are nothing special in most of the Mediterranean, they are everywhere. But yes, wine is part of the mixture.

    Cheeses and milk

    They don’t believe that milk is evil. They eat cheeses and drink milk. However, they didn’t get the propaganda of 5 servings of milk a day, they only have a couple of servings and probably mostly cheese. Traditionally their milk was of the highest quality, naturally organic, pasture raised, 100% grass fed from animals that were treated almost like pets.

    Fish and meats

    Fish is a common food in this region; after all they are on the Mediterranean Sea. Meat is also eaten, but in the past they didn’t eat much. They eat the whole animal, including internal organs and they eat seafood.

    Gluten

    They eat a lot of gluten. They eat a lot of grains and wheat. They eat grains, breads and pastas. But if we compare this to our bread consumption, the calories from bread type foods is lower than ours and of higher quality.

    Fats

    Lots of fats. Mainly olive oil and some butter and lard. The original study that highlighted the Mediterranean diet as very healthy compared their consumption of fats to Americans.

    That study found that they were eating less saturated fat than Americans and they had a lower incidence of heart attacks. The study concluded that high saturated fat consumption was the cause of heart attacks. This study ignored other aspects of their diet such as low level of sugar consumption, a lot of walking and manual labor and lower stress levels. That study was the one that demonized saturated fats and promoted high carbohydrate consumption.

    Sugar

    They eat a lot less than us. They don’t eat:

    • Sugary cereals in the morning (this is an American invention)
    • Soups, sauces and salad dressings with sugar for lunch
    • A ton of calories from desserts
    • They don’t eat a lot of sweets such as chocolate and candies often
    • They don’t drink a lot of sugary drinks such as sodas and juices


    Processed foods

    Traditionally there were no processed foods. They purchased some foods such as cured meats, pickles, pastas, oils etc. but rarely sauces or prepared foods.

    What they don’t eat?

    They don’t have restrictions, they don’t eliminate food groups, they don’t demonize any foods. They don’t try to eat low fat or low carb or low calories, they don’t diet. They also don’t consume a lot of supplements. They don’t have super foods or fad diets.

    They take the sun, but not to get tanned, they use hats and common sense to avoid it. They take the sun while out of the house. I mention this, because the sun is a source of vitamin D.

    Coffee

    They drink coffee in moderation. The Venti size coffees (or very large) never were seen in the region until Starbucks arrived. Usually they drink coffee with milk in the morning and a cup of black coffee (no sugar) in the afternoon.

    The cup size is small and in many places it is mostly espresso type coffee (no cream and mostly without sugar). The amount of sugar varies but it is seldom super sweet (looking at you Starbuck’s lattes).

    No fast food

    Normally people in the Mediterranean take their time to cook and to eat. Everything is slow. Eating while watching TV or worse while driving is unheard off. In fairs and now while out of the house, people have started to buy snacks and eat them while walking.

    Things are changing

    When we talk about the Mediterranean diet we are talking of the diet of the past. The study on the Mediterranean diet was done right after the Second World War. The current Mediterranean diet and lifestyle, as I said before, is starting to look more like ours. So we want to copy the previous diet and life not the current one.

    Is it healthy?

    Yes, the traditional Mediterranean diet has everything that we think in actuality to be healthy. It is a very balanced diet that includes all food groups in moderation and to that we have to add a lot of walking, laughing and communicating. Traditionally there was also respect for elders; being older didn’t mean being sick and useless.

    Is it a good diet in midlife?

    Most of the principles of the Mediterranean diet are healthful, delicious and easy to incorporate in our lives.

    Xassy.com

    Something to keep in mind is that epigenetics is now pinpointing to the importance of our genetic makeup in nutrition. An example of this is:


    People from countries like France and Germany traditionally have eaten a lot of saturated fats and they “might” process that type of fats better than someone from Mediterranean ancestry.

    Epigenetics and the relation to nutrition is still being studied so we don’t have anything conclusive yet.

    How to follow the Mediterranean diet at home?

    Remember that is not only a matter of a diet, it is a lifestyle. It matters how you eat, slow, relax, calm and hopefully in good company.

    • The main principle of the Mediterranean diet is variety. Eat different foods, specially veggies and whole grains and seeds.
    • Low consumption of high quality red meats
    • Olive oil or other cold pressed oils
    • Natural foods, preferably local
    • Eat vegetables in season and lots of them. Add flavor
    • Eat delicious food. Learn Mediterranean recipes, they can be Italian, Greek, Spaniard, Middle Eastern, Portuguese etc. In the Mediterranean food is truly to enjoy it.
    • Eat slowly, preferably at the table, without stress
    • Low sugar. Don’t drink your calories and avoid added sugar. In the Mediterranean a lot of people tend to eat a little bit of sweet bread every day, but the portion is small and it does not have trans fats. They also have a small piece of seasonal fruit after a meal.
    • Don’t get full with bread and pasta and eat nutrient dense foods
    • Drink water instead of other drinks
    • Drink herbal teas


    Some myths of the Mediterranean diet

    • One of the main myths is that it is low fat. It is lower saturated fat, but they use a lot of oil.
    • Olive and canola oil. Not true, they used only cold pressed oils, mainly olive. You may also use other oils if they are cold extracted. Canola oil is not cold extracted.
    • They don’t eat butter. Yes they do, not in high amounts because it is expensive there, but they use it. It is natural and from healthy animals. Here we have to look for pasture raised, grass fed, organic butter.
    • Wine. If you don’t drink don’t start because it is healthy, this is debatable. If you drink choose red wine and in moderation. For women max one glass a day, for men max 2 glasses a day (I recommend only one).
    • Low fat milk. The Mayo clinic, in their article about the Mediterranean diet, recommends low fat milk. The Mediterranean people don’t drink anything low fat. They drink full fat or 2% (they take some of the fat to make cream).


    Can you lose weight with the Mediterranean diet?

    Yes, but how much depends on how much you eat and where you are at. If you eat in moderation and you are currently eating a standard American diet you will probably lose weight and gain energy. If you have a lot of weight to lose, you will lose weight. If you are skinny and already eating “healthy,” you may not lose more weight, because your body is already in harmony.

    Mediterranean diet and hot flashes

    The Mediterranean diet and lifestyle can be very good to manage hot flashes (or flushes) and other peri-menopausal symptoms. A lot of the perimenopause and menopausal symptoms are aggravated or caused by stress, excessive sugar, lack of some nutrients (this affect the hormones) and some bad foods. A Mediterranean lifestyle can address some of those causes.

    In Italy and other places in the Mediterranean women report less dryness and less hot flashes (or flushes) than in the USA.

    After menopause the Mediterranean diet can be very healthy because it includes a lot of nutrients that will strengthen your organs and bones. Get our free menopause symptoms tracker, with this tool you can discover what may be producing some of your symptoms.

    This diet has the very important bonus that it eliminates a lot of processed foods and excess sugar in other words toxins. With this we are eliminating health risks.

    You may also like to read: IF for hormonal weight lose

    Picture by Casey Lee on Unsplash

  • Intermittent fasting to lose hormonal weight

    The dreaded menopause belly? As menopause approaches most of us start to gain weight or gain weight easier and faster than before. “But I am eating the same and I am gaining weight.” This is a very common experience among women approaching menopause or right after this. That was my case and intermittent fasting was a big part of my solution. Intermittent fasting is a great way to lose hormonal weight during menopause and perimenopause.

    intermittent fasting for weight during menopause and perimenopause

    The most disturbing thing when we gain weight in perimenopause or menopause is the changes in our body’s shape. The good news is that it is possible to lose weight during this time and you don’t have to follow a strict diet or become a gym rat, intermittent fasting can help you.

    My weight loss story

    Let me tell you a little bit of my weight story. I was skinny and started to gain a little bit of weight in my forties, some weight accumulated, but I was still skinny. As I was closer to 50 the weight and the tummy skyrocketed, and for first time in my life I was very close to the overweight level. My clothes didn’t fit and the type of clothes I used to wear were not flattering for my body anymore, because the tummy was growing very fast.

    I tried to lose weight by cutting calories and working out more, but the weight continued to go up. After trying a couple of diets I was frustrated because the result was that I gained less weight than without the diet, but I still gained weight.

    Suspecting that I may have hormonal problems I went to the doctor and he told me everything was fine. My hormones and health were fine, and that it was normal to gain weight at my age. I was not happy with the answer and I did a lot of research and even got certifications.

    How I lost the weight during perimenopause?

    Since the low calorie and low fat diet was not working I needed to change something else. So, I tried intermittent fasting and I started to eat more fats, and added more flavor and proteins. I was already eating a lot of vegetables and consumed low sugar. Now (and during my weight loss period) I eat more calories and more fat than before. How is that possible? Two words “Intermittent Fasting” or three “Time Restricted Feeding (TRF);” if you want you can also say time restrictive eating (I think it sounds better, but TRF is more common). TRF is a form of intermittent fasting (IF). There are more strict and complicated forms of intermittent fasting such as the 5:2 diet or the 800 calorie diet.

    I do TRF 6 times a week; Saturday I don’t follow it. Time restrictive feeding or eating have worked for me and for my clients. Many people love intermittent fasting because it isn’t a diet, they have freedom to eat their favorite foods, and they can eat bread, pasta, pizza, ice cream and desserts.

    Why intermittent fasting (or TRF) works?

    • Time restricted feeding helps to balance our hormones and accelerates our metabolism.
    • By only eating in a shorter time window, we allow our internal organs to do their job more efficiently. This is especially true for the liver, kidneys, pancreas and adrenal glands.
    • Energy levels go up
    • It reduces hunger. This doesn’t happen immediately, but after a couple of months your hunger level goes down.
    • Cravings go down. Especially craving for sweets.
    • It may produce autophagy. Autophagy is a Nobel Prize winning discovery about cell regeneration. Some people will tell you “it will” produce autophagy I am saying “it may” because the scientists are still trying to prove this. If this holds true, TRF may also help to keep us healthier and younger.
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    How do you do time restrictive eating during peri menopause?

    For intermittent fasting to be effective during perimenopause and around menopause we need to start slow. TRF simply means that you eat in a specific time window.

    That eating time window can be anywhere from 14 to 7 hours even 6. Some people do it in a shorter window, but I don’t recommend that during peri and menopause. Let’s say that you start with a 12 hour time window. That means that you can eat your breakfast at 7 AM and your last bite or drink of food will end at 7 PM. After 7 PM you will not eat or drink anything with calories until the next day at 7 AM.

    The ideal time window should be 8-7 hours. But during perimenopause / menopause or if the person has prediabetes it is better to start with 12 to 10 hour window. For example you can eat your breakfast at 7 AM, have your lunch at your convenience and dinner or after dinner snack at 7 PM for a 12 hours fasting, or at 5 PM for an 8 hours fasting.

    Every week or every two weeks, you will reduce the window by 15 or 30 minutes to reach 8 to 6 hours. That will mean that you can have a very late breakfast or skip it as most people on this diet do, or have a very early dinner or skip it. For me and my clients the easiest way is to skip breakfast.

    Time restrictive eating for menopause and perimonepause

    Wait, isn’t breakfast the most important meal of the day?

    Considering the source of that statement no, it isn’t. It was created by Dr. Kellogg (yes, the one from the cereal company). There have been many studies proving that Dr. Kellogg was right, but at a closer look those studies don’t compare apples to apples so their findings are wrong. The studies compare people who eat breakfast to people who don’t (the ones who rush in the morning) but then they drink sugary, creamy coffee, and right after, go and eat a snack.

    In TRF we consciously don’t eat breakfast, but we have proper meals. During fasting time anything with calories will break the fast and it isn’t allowed. Diet soda although doesn’t have calories is also not recommended.

    There is some debate as to whether black coffee/tea without sugar is acceptable, and while some strict believers drink only water and nothing else, a large number of people, including myself, do have a small cup of black coffee without sugar in the morning. It is said that if you want autophagy only drink water.

    The weight comes down slowly

    Unless in addition to the TRF you also follow a healthier lifestyle or another diet the weight will come down slowly. This is usually not a big problem for most people. One of the most popular combinations is intermittent fasting and Ketogenic diet; with this combination the weight comes down super-fast.

    What can you eat?

    In theory you can eat what you eat normally. However, during perimenopause and menopause I recommend that you lower your sugar consumption, watch for sugary drinks and breads. Try to eat natural foods preferably made at home. Include veggies in your food because we need those nutrients and drink plenty of water or herbal or green teas.

    To get the maximum benefits of TRF and balance the hormones at the same time, we need to follow a healthy lifestyle, something similar to the Mediterrean way of eating, meaning lots of vegetables and smaller quantities of high quality animal products.

    Other benefits of TRF

    I believe not all diets and lifestyles are for everybody, so TRF or intermittent fasting may not be the best for some people. The reasons I picked TRF for myself and for most of my clients are that it is easy, effective and healthy.

    In addition to weight management Time Restrictive Feeding has other benefits such as:

    • Intermittent fasting helps to management blood sugar levels.
    • It helps to eliminate toxins from the body (this makes estrogen more available)
    • Intermittent fasting helps to control leptin and ghrelin (these hormones control hunger levels)
    • It promotes heart health
    • TRF and IT lowers inflammation levels
    • It promotes lean muscle

    In addition to those benefits some of my clients report better sleep, more energy and more concentration. To my clients I also recommend supplements and the diet includes nutrient rich foods, so the effects maybe the results of everything combined.

    And working out?

    What we eat will have a larger effect on weight than working out, but working out is super important for our health. I do 45 minutes 5 times a week. I recommend my clients to do at least 30 minutes 4 times a week. It doesn’t need to be heavy exercise. It can be walking, trampoline (I do this), yoga etc. The best would be 3 a week or more heavy weight training and 3 days some light aerobic with some flexibility exercises (to keep nimble and avoid falling down). It is also very important to move during the day. If you are already in menopause you need to recover your metabolic rate and for that you need to build muscle, resistant training will help you and also eating enough and enough protein.

    Should you try Intermittent Fasting with Time Restrictive Feeding?

    If you don’t have any medical conditions to preclude you from it, it is super easy; it’s a well-studied diet with lots of research and it has worked for a lot of us. You can start doing it 3 times a week and increase it to 4 or 5.

    I will try to publish a free ebook or mini-course in the next few weeks; if you are interested please join the mailing list and get my free menopause symptoms tracker. If you have questions comment below. You may read the first part of this series: Why do we gain weight during menopause

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  • Why do we gain weight during menopause?

    No doubt gaining weight is easy, but during menopause even the skinniest people add on some pounds, especially around the tummy. In the past everything was blamed on hormones, but that has changed. The reasons for menopausal weight gain are complex. Let’s take a look at some of them:

    Calories add up

    Through the decades of our lives most of us gain a little weight every year. Little by little it becomes more noticeable.

    Drug effects

    Many drugs cause weight gain. Some of the worst are anti-depressants and antibiotics. Antibiotics are now part of our normal food; they are fed to animals so they become fatter. Even some vegetables contain tiny amounts of antibiotics because animal manure or feces get in contract with the vegetables.

    Our gut bacteria is affected

    Our gut bacteria is fundamental to controlling weight. During midlife the gut bacteria is under a lot of pressure caused by antibiotics, stress, hormonal changes, and others. (Read gut bacteria during menopause).

    Lack of muscle

    As we age and don’t work out, we lose muscle. With muscle loss we need less calories to maintain our body so the extra calories go to our fat reserves. In other words, our metabolism slows down.

    Weaker organs

    By midlife some of our vital organs are tired or overwhelmed. We are surrounded by toxins and have not-so-healthy eating habits that affect our liver and thyroid. We have a ton of stress that affects our adrenal glands and some mindset habits affect the whole body. If the liver and/or adrenals are not working properly that will further affect our thyroid. This will have a direct negative effect on our weight, energy levels, mental clarity, happiness, hot flashes, etc.

    Combination factors for weight gain

    Some menopausal symptoms such as insomnia alter our gut bacteria and this causes weight gain. On top of that we don’t have enough energy during the day and move less. Some people suffer from depression during menopause and tend to eat a poor diet. This and other causes create the perfect storm for weight gain.

    Stress at midlife

    Stress causes weigh gain in most people. Many people resort to calorie-rich foods such as sweets, carbohydrates, fats and alcohol during stressful periods. For many women these are years of changes or personal dissatisfaction that result in stress, sadness, and worrying a lot. Stress creates many hormonal issues that contribute to weight gain. (Read stress in menopause)

    Menopausal weight gain is different than previous weight gains

    This is something that shocks many women. During perimenopause and menopause we don’t only gain weight, our body shape changes. We accumulate weight around our tummy and in the back. Belly fat is the main characteristic of menopausal weigh gain. In some women the breast may also grow, in others the contrary happens.

    The worse type of weight gain

    Belly fat is not good news. Belly fat is associated with heart disease, diabetes, hypertension and other illnesses.

    Menopausal weight loss is totally possible

    Weight loss is always challenging because it requires habit changes. Menopausal weight loss can be more challenging because there is no one size fits all diet, or no calories-in-calories-out. Our hormones and gut bacteria are different and are stopping us from losing weight. And as always there are a lot of diet options and misinformation and selecting the right choice is not easy. Totally not fair, but do not worry menopausal weight loss is possible.

    How to lose weight in midlife?

    The first thing that many women (including myself) find out is that the diets that used to work so well, do not work anymore. It is important to understand the causes of weight gain in midlife, because this makes it clear that it is not only a matter of a diet; we also need to:

    Control stress, eat healthy, eat nutritious food, be happy, sleep well, etc. And the hormones? We also need to balance our hormones. Fortunately the same things that help us balance the hormones and strengthen our organs help to lose weight and to have a happier life. If we see the whole picture:

    During midlife, our bodies are calling us to live a fuller, more meaningful life, to live every moment and protect our bodies.

    That is the gift of menopause, an invitation to live a better life during our second half, or as it’s called in Chinese medicine “second spring.” Spring is a time of re-birth and awakening.

    Xassy

    To lose weight during perimenopause and post menopause we need a gentle reset. Good news, it is possible, more good news, it will improve your total health.

    At this time more than a diet we need some lifestyle changes. I lost weight doing just that and you can do it too.

    That is our motivation during midlife. Weight control is not about vanity, it is about health and quality of life. We are improving and protecting our current and future health, both physical and emotional, by learning to control our weight.

    This is a series of articles in which I will share how you can lose weight during perimenopause and post menopause. Next article: Intermittent fasting to lose weight in menopause


  • 7 Day self-care must do challenge for women in midlife

    Most people agree that self-care is any activity that can make you feel recharged, peaceful or joyful. In this spirit, I have created a 7 day self-care “challenge” to motivate you to try something that will help you to recharge and refresh.

    self care for women in midlife

    Any activity can be self-care if it is mindfully done. The contrary of mindful is mindless, when we do things without thinking about it, without enjoying them.

    Life is every second we live. Let’s make every second count

    For this self-care for midlife women challenge, I have selected simple activities that deliver great results. Here we go:

    Day 1: Breathe

    Yes, that simple. Take small breaks during your day (3 or more) and do deep breathing, three at a time. Breathe with your nose, mouth closed. Inhale slowly, filling all your lungs, hold and slowly release. Repeat and enjoy the relaxation that deep breathing brings.

    Day 2: Stretch

    You will try to take at least 3 stretching breaks during the day. It could be as soon as you get up, midday and before sleeping. Just stretch yourself in all directions. Bonus: also do deep breathing before stretching.

    self care challenge

    Day 3: Drink

    We are going to drink water, plain water, and unsweetened herbal teas or infused water. How to infuse the water? Just add some lemon, lime, oranges or any fruit you have. There is a catch here, the water has to be room temperature or warm. Try to drink at least 6 cups of water. The warm water will improve your digestion and bowel elimination.

    Day 4: Be in the nature

    Being in nature is one of the easiest way to relax. Just go to your garden or anywhere outside where there is some vegetation. If possible, lovingly touch the plants or the soil, or take your shoes off.

    This is not a mad new age ritual, we carry positive charge in our bodies because of the radiation we are constantly exposed to, such as wi-fi and screens everywhere. Trees and plants can absorb some of that positive charge leaving us more neutral and relax.

    Day 5: Vision

    We are not talking of vision boards here, although they are also self-care. We are talking of your precious eyes. We are going to relax the eyes. Take 3 breaks during your day to practice long distance vision.

    This is simple:

    • Focus on something distant from where you are. For example if you go outside you can focus on a mountain or tall trees, observe the details.
    • Close your eyes for a few seconds
    • Now look at something close to you, it can be your hand (not your phone)
    • Repeat the process 3 times.
    • Now gently cover your eyes with the palms of your hands, do not put pressure on the eyes. Breathe normally but consciously a few times. Take the palms out and open your eyes.

    Our eyes are stressed because they were mainly designed by nature for long distance viewing and we are using them most of the time for very short distances (phone, computer, books etc.) so it is important to look at a distance frequently during the day. Relaxed eyes are healthier.

    self care for women

    Day 6: Chewing

    Today is a day to chew well our food. This has many advantages, the first is that it allows us to really taste the food. Second, it slows us down, so we eat less. And when we chew we are helping our stomach, and therefore, improving our digestion. Chew each bite (or a lot of the bites) 20 times, count from one to 20. We are not used to chewing and it is an important activity to avoid digestive issues, and it also helps to avoid overeating.

    Day 7: Laugh

    Best for last. Laughing is very relaxing. It helps us to decrease cortisol, the stress hormone that consumes our estrogen (read stress and perimenopause). Pick a standup comedy on TV or a funny movie and enjoy.
    Bonus: pet a pet or play with a kid. A sweet activity that connect us to other living beings.

    I hope you enjoy these activities and develop your own self-care routine.


  • You need these 2 awesome healing plants in your home

    Home sweet home and with healing plants, home with a sweet healing garden. I am not a good gardener, many of my plants commit suicide, but I try and my garden more or less looks nice.

    Besides beautiful plants, our garden can also have healing plants. The two plants I will recommend you today are so easy to grow indoors and outdoors and they are so sturdy that even I can grow them successfully.

    Properties aloe vera

    Those plants are aloe vera and Melissa or lemon balm. You probably know aloe very well, it is a powerhouse when it comes to healing. And Melissa or lemon balm is very soothing. Let me tell you more about each one of them and why it is a good idea to have them at home.

    1- Aloe Vera

    Aloe is one of those plants that we can write books about. You can cut a little part from a leaf and use its meaty center or gel to:

    • Aloe juice. It promotes good digestion, soothes the stomach and digestive tract and it can help with constipation (if used with the yellow substance).
    • Burns and wounds. Aloe gel appears to accelerate wound healing. Aloe is used directly on the skin for burns and irritations. It refreshes the skin and helps to control burning sensations and inflammation. It also promotes skin reparation.
    • Aloe has antibacterial properties.
    • Some people think that it reduces dental plaque. The diluted juice can be used as a mouthwash.


    Aloe in skin care.

    • Aloe is fantastic to soothe the skin and prevent inflammation.
    • It helps to eliminate, improve or prevent discoloration and dark spots. It is especially good for melasma. It has to be used directly from the plant every day for at least a couple of months. It takes effort, but I have seen it work great.
    • It may help to treat acne. Because of its soothing effects, it can also help treat the inflammation and irritation caused by acne medicines.
    • It may help treat Psoriasis and reduces redness and itching.


    Growing aloe

    Aloe normally is bought as a small plant and it can grow substantially if you plant it directly in the garden. If planted in a pot, the growth is proportional to the size of the pot. I keep it in a small pot; my sister lives in warmer weather and she has big plants in the garden. It is a nice looking plant that requires little care.

    Warnings

    If you use aloe in moderation, there are no side effects; however larger amounts taken orally may interfere with some medicines, so check with your doctor before deciding to take it internally frequently.

    How to use your garden’s aloe?

    Cut a leaf or a piece of the leaf. Make a few incisions in the leaf. Place it vertically for at least an hour. The plant has 3 parts, the outside, the gel and a yellow liquid. By placing vertically we are eliminating the yellow liquid which has latex and can cause allergies, irritation and loose motions if taken internally.

    You can use the gel directly on the skin or use it in smoothies for other effects.

    properties lemon balm or melissa

    2- Melissa or lemon balm

    Melissa or lemon balm is a type of mint. It is very easy to grow from seed and it is mainly used as a calming sedative tea. The plant can be invasive so it is better to plant it in a pot.

    Melissa’s leaves are used to make an infusion. The flowers can also be used. The essential oil is very expensive because the plant does not have a lot of it and it is difficult to extract.

    Some properties of Melissa or lemon balm

    • It is used for anxiety and depression
    • It can be used for tension-caused headaches
    • It helps to sleep better
    • It promotes happiness
    • The tea is used for colds and flu.
    • The essential oil is believed to lower triglycerides
    • It can help eliminate candida.
    • Some people use it to control ADHD in children


    How to use your garden’s lemon balm?

    To make the tea, just heat water to a boil and place some clean leaves in a cup and add the water. With a mortar or the back of a spoon, press the leaves, so they can release the essential oil. Let the water sit for about 10 minutes and the tea is ready to drink. You can add a sweetener if you want.


    Warning

    Lemon balm tea is safe to use, but in larger amounts, especially in the essential oil form, this plant may interfere with thyroid function, so if you suffer from hypothyroidism, avoid to use it in larger amounts. In larger amounts it may also interferer with hormone replacement therapy medications.

    Do you have any healing in your garden?

  • Should you take HRT or bioidentical hormones during menopause and perimenopause

    I remember a beloved youtuber in a video showing how to apply certain makeup and suddenly saying, “I am having a hot flash.” As her well made-up face got drenched in sweat, all I was thinking was, “But she said that she takes hormones (HRT).”

    Many women suffer a lot of symptoms during perimenopause, menopause and post-menopause. Some of the symptoms are, depression, hot flashes, weight gain, sleep problems, vaginal dryness, vaginal atrophy, etc. Most of these symptoms are caused by hormonal imbalance. Get our free menopause symptom tracker

    Hormone replacement therapy

    If you go to your doctor with those symptoms, normally you will get one of these treatments: hormone replacement therapy (HRT) or bioidentical hormone replacement therapy (BHRT).

    What is better: HRT or bioidentical hormones?

    There is no one answer in conventional medicine. The doctor recommends what he or she thinks is the best treatment for every patient depending on the severity of the symptoms and the overall health condition and risks. So there is no one better than the other for every person. Your doctor can recommend either treatment. The natural practitioners and some pharmacies can sell you only bio identical hormone replacement therapy and therefore they will tell that their treatment is better.

    What is HRT?

    HRT is hormone replacement therapy. The treatment replaces some of the estrogens and progesterone that we lose during perimenopause, menopause and post menopause to try to balance our hormones. The hormones used in this treatment are synthetic drugs, and some of them are made using animal hormones.

    The advantage of this treatment is precision, because they are created in a lab, it can be personalized and the amounts of the active ingredients are exact. They can also be more potent.

    HRT has many drawbacks and health risks and it is not the best treatment for many women, including women with higher breast cancer risk. As you may have read, HRT increases the risks of heart disease, stroke, blood clots and breast cancer. There are also indications that it does not protect against osteoporosis, heart disease, and dementia, as some in the medical community believe.

    Pretty scary drugs, if you ask me. As a functional medicine consultant, I think this treatment should be used only when absolutely necessary. I disagree with the medical advice that it is recommended to people with moderate menopausal symptoms. In extreme cases, I think it can be used to stabilize the hormones while a healthy lifestyle and natural techniques are followed. Ideally this should be a temporary solution.

    bio identical hormone replacement therapy

    What is BHRT?

    BHRT is bioidentical hormone replacement therapy. Same as before but using plant based hormones. There are creams, pellets, pills and other forms to deliver these hormones.

    The plant based hormones are identical on a molecular level to those created by our bodies. The fact that they are plant based may make it appears as if they are safe, but according to the FDA, bio-identical hormone replacement therapy has not been studied long enough and it may not be safer than the synthetic versions. They come from plants, but they are made in a lab just like the regular HRT.

    Some studies indicate that they are safer, but we do not have enough data. Some doctors express that BHRT is not as precise as conventional HRT.

    Alternatives to HRT or BHRT

    Many women can get great relief from perimenopausal and menopausal symptoms with just lifestyle changes. Besides a healthy lifestyle, there are also many natural treatments using supplements, herbs and natural techniques that offer relief. Ideally HRT and BHRT should be the last resort or a temporary resource.

    We are more than hormones

    In functional medicine we believe that the hormonal imbalances addressed with HRT and BHRT are normally caused by deeper health issues affecting vital organs such as the liver and adrenal glands.

    Most natural health practitioners will not only try to balance the hormones, they will also try to determine what organs are causing the imbalance, and will try to solve the root cause of the problem. Usually a natural or functional medicine practitioner looks at the person as a whole and not only the illness or symptoms.

    Many menopausal symptoms can be caused by emotional reasons or too much stress. In addition to treatment, most natural practitioners will recommend many lifestyle changes, most regular doctors will also recommend some changes but with less emphasis.

    HRT and BHRT work faster than natural treatments and lifestyle changes. But they will never beat a healthy lifestyle and actually solving the health problems that are causing the menopause related symptoms.

    Other risks of HRT and BHRT

    As previously said, when our hormones are imbalanced there are causes that need attention. If we only take hormones, we are not addressing those underlying issues and without treatment probably they may get worse.

    Another aspect is that hormonal replacement, just as in the case of that youtuber I mentioned earlier, may not eliminate all the symptoms. In some cases HRT and BHRT only improve the severity of the symptoms. Some women will need to try different protocols to reach an ideal state and more often than not, it may not be reached. HRT and BHRT, just like contraceptives, can have side effects such as facial hair growth, acne etc.

    Conclusion

    Although HRT and BHRT have many risks, if a woman’s quality of life is severely affected, these treatments can offer a bridge while trying to improve general health and embracing a healthier lifestyle. Long term a drug or supplement is never a good substitute for a healthy lifestyle. Both treatments work better if the patient also follows a healthy lifestyle.

    A word of caution

    If you take hormones, do not discontinue them without consulting with your doctor. There is a safe way to do it and it must be followed.

  • Aromatherapy for menopause and perimenopause

    Can you smell something delightful to reduce or eliminate perimenopause and menopause symptoms? I am talking of essential oils and aromatherapy.

    I love essential oils. I started to study aromatherapy in the early 90s, almost 30 years ago. I have used aromatherapy for many conditions and I find it works really well for hormonal and mental balance. These attributes make essential oils perfect to improve some of the symptoms of perimenopause and menopause.

    Aromatherapy for menopause and perimenopause

    Why aromatherapy for perimenopause and menopause?

    There are many essential oils that can help us during this time. This is in part because aromatherapy is very good at lowering stress and promoting joy. By lowering stress, our estrogens are available to fulfill their role instead of helping to keep cortisol in the body.

    Those preserved estrogens will help in many aspects, including to sleep well, avoid hot flashes, keep weight under control and protect the skin and vagina against dryness. (Suggested reading: stress during menopause and perimenopause).

    Promoting joy and wellbeing is another important role of essential oils. Depression, insecurity, irritability, and sadness are very common in women during perimenopause and menopause. These feeling are bad enough, but in addition they can help to trigger other bad symptoms such as hot flashes, insomnia and low libido.

    Essential oils with phytoestrogens

    Many aromatherapy experts and fans believe that some essential oils have molecules that have similar effects as sex hormones. There are only small studies on this subject. Only a few essential oils have been found to have a possible phytoestrogen (estrogens from plants) effect; these oils are geranium and rose otto. However there are studies proving that certain essential oils alleviate the symptoms of perimenopause and menopause. With or without phytoestrogens, essential oils are still very effective.

    Which are the best essential oils for menopause and perimenopause?
    There are two ways to approach this question. We can treat specific symptoms or use oils to balance hormones.

    Essential oils for hormonal balance

    Essential oils for hormonal balance

    Geranium

    There are a few small studies suggesting that geranium has an estrogenic effect on the body and it helps to balance hormones. I have noticed that when people have too much estrogen they tend to dislike geranium, finding it too strong, too floral or too sweet. Maybe it is a natural body response to avoid more estrogen. During menopause and perimenopause we normally need more estrogen, so it works very well.

    Geranium has many other properties and benefits including reducing stress and improving blood circulation.

    Rose otto

    I could write a book describing this marvelous oil. Imagine holding sixty beautiful roses on your hands, picked for you at dawn, so they are at their peak. Imagine the incredible aroma and the lavish, delicate beauty of these flowers. Imagine how many bushes it took to produce those roses. From all these 60 roses it is said that one precious drop of essential oil will be produced, that’s right one, uno, eins.

    This oil is the stuff of legends, from queens in biblical times to the Maharanis of India. It is one of the most expensive oils and one of the most adulterated ones, it is difficult to buy the real thing.

    Ok, back to menopause and perimenopause. Rose otto may be estrogenic, this will help increase our estrogens and alleviate some menopausal symptoms. It has been used for a long time as an aphrodisiac. Beyond that it is very powerful for relaxation, happiness, and to induce calm.

    At a spiritual level, rose otto helps to resolve anger, fear, and jealously, and it boosts confidence and happiness. We all can use these benefits.

    Clary sage

    This is the most recommended oil for women’s issues, including perimenopause and menopause. Many people with expertise in aromatherapy believe that it has phytoestrogens, but some experts who have studied the chemistry of the oil believe that that is not accurate. In any case this is a wonderful oil.

    Many studies have confirmed that it is very relaxing, antidepressant, calming, and can produce an almost anesthetic effect. Clary sage oil has been shown to lower blood pressure, relieve anxiety and stress, and boost memory. This will help many menopausal symptoms.

    Other oils

    Other oils commonly used are fennel, cypress, angelica, lavender, peppermint and coriander.

    Beyond hormones

    We can also use essential oils that treat specific issues such lack of sleep, depression, irritability etc.

    A study to lower menopausal symptoms

    There was one study with about 52 women with perimenopause symptoms. The women got massages every day for 8 weeks. Half of the women had massages with essential oils and the other half without essential oils. The women with the essential oils experienced a lot of relief in their symptoms, the other women did not. (I am surprised with this result as I believe both groups should have benefited from stress reduction).

    The oils used during this experiment were:

    4 parts lavender, 2 parts rose geranium, 1 part rose (not clear which type), 1 part jasmine (not clear which type).

    The carrier oils were almond 90% and primrose 10% at a 3% concentration of essential oils.

    For people not used to essential oil preparation this is a more of a do-it-yourself recipe that I prepared for you if you want to try it.

    Massage oil for menopause and perimenopause symptoms

    You will need a 4 ounce (120 ml) bottle to store the oil
    Carrier oil
    3 ounces (90 ml) almond oil
    1 ounce (30 ml) primrose oil

    Essential oils (EO)

    • 36 drops lavender EO
    • 18 drops rose geranium EO
    • 9 drops of rose EO
    • 9 drops of jasmine EO

    Mix the essential oils separately, let them settle for a few minutes and add it to the carrier oils. You have now got your massage oil.

    Conclusion

    Aromatherapy is without a doubt a good solution to treat perimenopause and menopause symptoms. It is easy to access and normally without side effects. The essential oils can be used in personal care products, inhalers and in diffusers and burners. You can use essential oils to treat specific symptoms or to balance hormones. Get our free menopause symptoms tracker

  • Stress is really bad during menopause and perimenopause

    Stress is really bad during menopause and perimenopause, it is worse than bad food and lack of exercise. You probably have read things like this: Eat this, eat that, do not eat that cake, it will kill you. Yes it has sugar, bring the priest we need an exorcist to get the sugar out and the gluten and the milk and the joy. No doubt sugar is bad, but the stress produced by the scary headlines is worse, at least for your hormones.

    stress affects estrogen during menopause and perimenopause

    Stress is really bad during menopause and perimenopause because as you know those pesky menopause and perimenopause symptoms are the result of hormonal imbalance. In order to alleviate or eliminate the symptoms we have to balance our hormones. In the natural community there is a lot of emphasis on food to control or manage the hormones.

    Without a doubt food is important; however, I think stress is equally or more important to balance your hormones.


    Do you know anybody who eats super clean, super healthy and that person is bitter, judgmental, and she or he looks stressed out or with anxiety? I know more than a few. Food alone is not the answer. And more importantly, food should not create stress or deprive us of joy.

    Why is stress really bad during menopause and perimenopause?

    Let me simplify it: every time we stress out, two hormones rush out, adrenaline and cortisol. The one that keeps lingering to help us escape danger is cortisol.

    stress lowers estrogen during menopause and perimenopause

    In the past, we used these hormones when we needed to escape from a predator, in other words we ran to save our lives. Stress is a response to danger. In the present time, stress is caused by many factors, which are mainly harmless or at least nonlethal. In fact most of our stress is caused only by our thoughts. However, the body’s stress response is the same as if it were in danger.

    The organ that creates cortisol are the adrenal glands. These glands are depleted in many people in our age bracket. They are depleted and not working properly because of a few factors: we have had too much stress throughout our lives, we may have taken hormones such as birth control pills and our lifestyle is not very healthy. So we may not be producing enough cortisol to support a lot of stress.

    More cortisol less estrogen

    Our body is always trying to protect itself. It will always give priority to immediate protection than to other bodily functions. Since the body believes that the stress hormones are so important for survival, when it does not have enough cortisol, it uses other hormones, including estrogen, to make more cortisol. During menopause and perimenopause, we have less estrogen and if we have stress it may be used to create cortisol instead of working as estrogen.

    In conclusion

    During menopause and perimenopause we have lower levels of estrogens and progesterone. We also have a lower capacity to make cortisol. If we have a lot of stress our body maybe using our little estrogen to make cortisol in order to supply fuel for our useless stress.

    In other words your stress is depriving you of your estrogen, and we feel it in the form of all the menopausal symptoms.

    Xassy.com

    Stress is really bad. And the good news is….. you can control it, no prescription required.

    Read Why do we gain weight in perimenopause .

  • Spring self-care for women in their 50

    “You only live once, but if you do it right, once is enough,” brought to us by the unforgettable Mae West. Self-care should be part of that life, right? Of course it should be, especially for women in their 40s and 50s. We have given so much and worked so hard already; we need some self-care aka “me time.”

    What is self-care?

    There is no one definition, but most people agree that it is doing something just for pleasure, just because we like it. There is no profit, no benefits (other than pleasure and satisfaction) and no obligation. With this out of the way, here are some activities to inspire your Spring Self-Care journey:

    self-care in midlife

    Try to go to bed early (and sleep)

    The long days of spring and summer bring a lot of activities and sometimes we sacrifice sleep. As you know, sleep is super-crucial for our wellbeing and health. If you are going to take care of yourself, this is an easy, wonderful activity that will yield great results.

    Do more of what …

    Do more of what makes you happy. What makes you happy? Dancing, singing, painting, and pottery-making, just watching a great movie or reading a book. Pick an activity and try to do it at least a couple of times in this season. Put it on your calendar to make it real, to make it happen.

    Cook

    If you like to cook, try a couple of recipes using seasonal ingredients. For example asparagus, artichokes, arugula, beets, leeks, radishes and others. Use one or more of these vegetables to create something yummy like a soup, salad, smoothie or a great dish.

    self-care 50

    Go outside, enjoy nature

    There is nothing more relaxing than nature. Go out and enjoy your garden or just take a walk in a park. Being in nature helps us to calm down, reducing the levels of cortisol and helping us to balance our hormones, and it is easy and nice.

    Spa treatment at home

    Prepare a space to have your favorite treatment. For example, a pedicure, manicure, facial, self-massage, foot massage, head massage, hair mask, whole body exfoliation, etc. Play some great music, or enjoy silence if you like, spray essential oil and prep reading material if you want. Put your phone far, far away, where you cannot reach it. Prepare everything, get your favorite herbal tea and do your treatment. Book yourself time and put it on your calendar; make a do not disturb sign, so that family members leave you alone for a bit.

    Prepare a new music list

    Include new and old music. Include one or more songs from your childhood, from teen years, college, late 20, 30s, 40s and whenever else you like.

    Learn new makeup

    If you use makeup, learn a new technique with videos, a free Sephora class, or a paid lesson or makeover.

    Have a tea party

    With friends or family. Or an ice cream party if you prefer, or any type of small party with minimum effort.

    self-care spring 50

    Take a weekend off

    Even if it is only one day and even if it is in your house. Do only activities that you will do during vacation.

    Put positivity in your social media

    Delete or unfollow people who post negative things or do not bring joy to your life in social media. Such as negative politics, news, scares, conspiracy theories etc.

    Take a mental health day.

    We all need it. Plan it out and do something you love

    Other ideas

    • Make or buy an awesome herbal tea
    • Make or buy a flower arrangement
    • Go karaoke with your friends
    • Visit a museum. Ideal activity for a rainy day
    • Get a massage.
    • Try a new hair style
    • Write a list of 10 things that make you happy
    • Make infused water with fruits you love and try to drink it at room temperature
    • Doodle

    What else would you add to your list of spring self-care?

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