Are you struggling with menopause symptoms?
I have 7 simple steps you can take right now to make that transition through menopause easier.
The funny thing is you probably won’t be surprised at most of them…but you’ll probably be interested to know the health reasons why colouring books and blue blocker sunglasses are trendy!
We both know that what you eat and how you move can make a HUGE improvement in some of the symptoms of menopause. Not to mention how common it is for ladies to gain weight at this time of life. (Ugh!) And we know eating better and moving more can help you stave off other issues like heart disease, diabetes and osteoporosis.
What do I specifically recommend to help you “eat better and move more”?
Of course, listen to what your doctor says… And also listen to what your body says!
Here are my 7 Steps…
Drink more water.
The general consensus is to drink 8-10 glasses 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.
I know that’s easy to say but 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 in some lemon, berries or chopped frozen fruit.
Prefer tea? Steep some sliced lemon and/or ginger. Fresh sage in your tea can help with those hot flushes. All your herbal teas count towards hydration.
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.
2. Bump up your intake of whole plant foods
Things like (yes, you guessed it) vegetables, fruits, beans, legumes, 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.
Need another reason to eat more plants?
Plant-based diets are associated with fewer hot flushes. Bonus! Include some phytoestrogens such as organic tofu and tempeh.
My recipe below is your “no excuse” solution to getting more veggies wherever you go.
3. Include high-quality protein
Whilst you’re chomping your plant foods don’t forget to include some good quality protein (and healthy fats) from eggs, fish and seafood, meat, nuts and seeds (and their butters).
With animal foods we’re aiming for quality so try to get organic, wild, and/or grass fed if you can.
4. 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, and processed foods with added salt and sugar.
You already know that’s good news, right?
5. Move your body
If you’re not doing 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!
You’ve heard the saying that the best exercise is the one you’ll actually do?
Well, go ahead and do it. 🙂
Do what you enjoy – walking, swimming, yoga, pilates, weight training. It really doesn’t matter what it is, as long as you’re doing it!
6. Get enough sleep
I’m talking 7-9 hours per night. Seriously!
Sometimes menopause can bring on (or ramp up) sleep problems.
The most important thing is to set a daily routine where you’re relaxing with no screen-time (computers, tablet, phone, tv) a couple hours 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. 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.
7. Find stress relieving activities
Find something that works for you, then do it regularly as a preventative measure to avoid accumulated stress.
Have you tried meditating, deep breathing, or having a warm bath?
What about the not so new craze of colouring?
Bonus points for using exercise as a form of stress relief.
You now have an arsenal of great ideas to stave off those menopause symptoms naturally.
Now go ahead and make two of these “salad in a jar” – one for dinner and one for lunch tomorrow.
You’ll thank me later!
Recipe – Salad in a Jar
3 tablespoons almond butter
1 tablespoon apple cider vinegar or lemon juice
1 tablespoon maple syrup
2 teaspoons sesame oil
½ granny smith apple (diced)
4 radishes (sliced)
2 celery stalks (diced)
4 tablespoons of your favourite nuts or seeds (walnuts, slivered almonds, pumpkin seeds, etc.)
4-6 cups of your favourite greens (spinach, rocket, mixed greens, etc.)
Add first four 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, and greens on top and seal.
When ready to eat shake up the jar, open and enjoy or 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!