First of all I need to say, of course, listen to what your doctor says, but you must also listen to what your body says.
We both know that what we eat and how we 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.
We know that by improving our nutrition and moving more we can help to stave off issues like heart disease, diabetes and osteoporosis.
Here are seven things that will help you eat better and move more:
Drink more water – The general consensus is to drink 8-10 glasses per day, 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. Try having a full glass first thing in the morning before you eat or drink anything, If you don’t like plain water, try some of these great alternatives! Remember that herbal tea or lemon and ginger steeped in water also counts towards your daily intake. 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.
Increase your intake of whole plant foods. Things like (yes, you guessed it) vegetables, fruits, beans, nuts and seeds. We’re going for quantity here – include them in every meal and most (if not all) of your snacks. Did you know that plant-based diets are associated with fewer hot flashes. Brucey Bonus!
Eat High Quality Protein. Whilst you’re chomping away at your plant foods, don’t forget to include some good quality protein (and healthy fats) from eggs, fish, meat, nuts and seeds plus nut butters too. Aim to eat organic when it comes to animal protein and grass fed if you can get it.
Some things you may want to cut back on are: Reducing and/or eliminating alcohol, caffeine and processed foods can have a massive impact on balancing your hormones naturally without the help of prescribed medications. With the above increases in hydration, whole plant foods, and quality protein, you probably won’t have as much room for alcohol, caffeine, and processed foods!
MOVE! If you don’t already do this, see if you can do some walking EVERY DAY on top of your regular exercise regime. Get out with, or without the dog and get some Sun (VIT D) on your skin.
Get enough sleep – Yes, I know you know.. 7-9 hours per night! But, 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) 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. Maybe you could try amber or red light…a salt lamp maybe?
De Stress – 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 bath? What about the newest craze of colouring? (You get bonus points for using exercise as a form of stress relief :))