Posts Tagged ‘exercise’
Some women will say that menopause is a natural experience and quite enjoyable. Most women will not agree. The symptoms of menopause can be confusing and difficult for both women and everyone around them. Diet and exercise can help women ease them into the next stage of their life and it really does make a difference.
Many women go through menopause without even knowing or understanding what is going on with their bodies. The number of eggs in womenâ€™s ovaries decreases and estrogen and progesterone levels waver and then decline. Periods will be irregular for a while (different with all women) and then stop altogether. Because of the drastic hormone changes, womenâ€™s bodies go through various side effects.
Menopause side effects arenâ€™t your everyday headaches and cramps, but instead women could suffer some serious health effects. Weight is usually redistributed and will go straight to the stomach. This is why an exercise program is encouraged. There is also an increased risk of heart disease and osteoporosis. Consuming extra calcium can help prevent osteoporosis. Cholesterol levels also rise in many women.
Symptoms of menopause that most women can expect to experience, whether mild or severe, include hot flashes, insomnia, anxiety, fatigue, mood swings, frequent urination, vaginal dryness, and even depression in some cases. There are conventional medications that can be taken to boost your estrogen levels and help minimize symptoms. One of the best ways to enjoy a healthy, happy menopause lifestyle is by eating a nutritious and healthy diet.
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FITNESS AND WELLNESS GURU
September 26, 1914 – September 23, 2011
I fondly remember, my fitness, wellness “guru” and overall “health master” if you will, Jack LaLanne from the time when I was an adolescent.Â Every Saturday morning,Â I along with with my 6 brothers and sisters would serve up a heaping bowl of cornflakes only to gather around the TV to watch, our favorite show, Jack LaLanne. on the family’sÂ black and white television.Â He would appear with his white German Shepherd and occasionally his wife Elaine, of 52 years,Â would appear with him.
Stress Management Gems and Insights to Ease YourTransition Through Menopause
Simple Guaranteed Stress Busters:
Design your abode, i.e., your living space, as your very own sanctuary; a respite from the outside world
You know all of those special items youâ€™ve been saving for a special occasion? Well, why not use them to celebrate this day, a new beginning
I simply canâ€™t resist recommending the use of a fountain or two in your home.Â There is such a wonderful selection these days, as well as varied price ranges to select from Fountains help create a tranquil effect in your home
Engaging in leisure physical activity releases endorphins (the body’s natural stress reducer) which leads to a feeling of calm and euphoria
Using your hands in an enjoyable activity such as gardening, or needle work has proven to reduce stress.Â Note:Â For folks with limited or no yard space, use a window box for gardening activities
By exercising self-care you can be assured that you will be the primary beneficiary
Strive to live your life by frequently engaging in activities that bring you joy and increase your inner peace
1.) go for a short hike,
2.) dust off the bicycle and go riding
3.) go roller skating
4.) go for an impromptu excursion
5.)Â go for a swim
6.)Â take a bubble bath with fragrance and use soft lighting to light the room.Â Â Personally, I prefer a candle or two – itâ€™s exciting.Â Â There are so many varieties of soaps, gels, bath crystals, scrubs and oils to choose from these days!
7.) Â Â go dancing
8.) Â take an extra long lunch at one of your favorite spots with a special friend
9.) Â spend a few hours in a rose garden (rose gardens are one of my favorite)
10.) Â Â go for a walk along the water, watch the sun set (arrive about 15 minutes before)
11.) Â treat yourself to a full body therapeutic massage – often
Note on Massages:
When it comes to massages, personally, I prefer Shiatsu. I find that some of the â€śmagicâ€ť from the massage is minimized when I have to get dressed and drive home. So, in an
effort not to defeat the effects of the massage, on several occasions I treat myself to having a masseuse come to my home to provide the service of massage therapy.Â By receiving
a massage in the comfort of your home you can maintain the relaxing and healing effects of the massage so much longer. You might pay a few dollars more, but arenâ€™t you worth
it? Oh yes, a massage with aromatherapy is heavenly. Whether in your home or not, discover the pleasure of a massage.
Massage with hot stones…so very relaxing what a treat!
A Word About Soap:
Iâ€™ve been using liquid peppermint soap for years now and â€śdonâ€™t leave home without it.â€ťJ I begin each morning with the ritual of putting an ample amount of peppermint soap on
a very warm face towel and simply cover my entire face with the towelâ€¦I apply several applications while inhaling deeply each time.Â The fragrance and the properties of the
peppermint will stimulate your senses, has a calming effect and is a very pleasant way to begin your day.
Lavender not only creates a sense of euphoria and relaxation and is very inexpensive.Â Keep some in your car, home or office to enjoy daily.
Pamper yourself â€¦ make visits to the hair salon regularly so that you look your best.
I also recommend you commit to taking time out to recharge your â€śbatteryâ€ť by escaping to a sauna or spa.
Make An Appointment for A Facial…You Will Gain Two Rewarding Benefits:
1st – Â Â Â Â Â Â They are very relaxing
….more on tips de-stressing
How about taking some time out for a few days and committing to a retreat.Â Itâ€™s almost guaranteed that you will come home feeling renewed
Slow your paceâ€¦get outside and take a leisurely stroll in an area you find relaxing or stimulating
Go to your special coffee shop or bookstore, order your beverage of choice and do some reading for pleasure
Sleep in at your earliest opportunity and go to your favorite restaurant for breakfast or brunch (for a real treat you can hire a chef Â to prepare and serve your meal in your home)
Break out of your everyday routine and do something spontaneous.Â Go to a matinee and see a movie youâ€™ve been wanting to see, go to the beach, take your shoes off and walk along the sand, visit your local museum and go to lunch afterward, take a short jaunt and explore an interesting area – bottom line, do something fun and different
….when you get out of balance
Practice being more patient with both yourself and others
Learn to take everything in stride; gain control over your emotions
Remember this saying â€śthis too shall passâ€ť
Free yourself of your negative feelings which may include resentment, guilt, regret, disappointment or hurt.Â In other words, get rid of â€śbaggageâ€ť and do your best to work toward ridding yourself of regret
Simple breathing techniques can help to lower your stress level.Â Since I have become more conscious of just how important proper breathing is to stress management, Iâ€™ve frequently discovered that Iâ€™m not breathing fully.Â Instead of taking deep full breaths, Iâ€™m too often guilty of shallow breathing. To experience proper breathing, lie on your bed with pillows under your head and knees.Â Place hands on your stomach above the navel and take a full breath into the abdomen, repeat about 10 times. Now, just lie still for a few minutes and relaxâ€¦
…make room in both your emotional and physical space
Get rid of clutter!Â This includes in your house, car, office, files, purse, wallet, closet, refrigerator and any other area that is filled with unnecessary clutter.Â In Feng Shui, (an ancient set of Chinese principals covering every aspect of life and death) clutter is associated with blocked chi or energy.Â By letting go of clutter, you will free up your energy
Release yourself from the trappings of an â€śover-loadedâ€ť life.Â Â We’ve made much technological headway over the last century but now we’re overloaded with too many e-mails, phone messages, errands, appointments, as well as far too many unread papers and books
Continue to establish order in your life….
One of my favorite books, â€śThe Game of Life and How To Play It,â€ť focuses on this very subject. The author, Florence Scovel- Shinn, draws an analogy between the universe and our lives.Â She discusses how the universe is in splendid order and how if our lives are not in order, we become out of sync with the universe.
The fact of the matter is, when there is chaos, clutter and constant drama in our lives, we are out of balance
…creating your world
Frequently ask yourself these questions:Â â€śWhen do I feel at peace?â€ť andÂ Â â€ś How often am I engaging in activities that bring about peace?â€ť
Open your heart to all that is good and expect goodness
Remember to smile andÂ laugh often!
Laughter is actually extremely healthy for you.
While in a state of laughter, your body produces endorphins (which gives you a natural high) and naturally discharges tension that is associated with 4 primary negative emotions:
4 Primary Negative Emotions:
The Use of Color:
Colors affects your state of well-being.Â For example, the color blue with natural hues, resembling water or the sky, stimulates compassion and hope.
Where as natural shades of green like olive, khaki, jade, sage, sea-foam and deep-forest bring about emotional balance and represent growth.
Earth tones such as browns, taupe, red-clay, burnt-orange and yellow-gold, represent grounding, which is your connection to nature and God.Â Whites in shades of ivories and eggshell represent the transcendental feeling of purity and clarity
When you use bolder colors, keep them earthy in hue, such as eggplant-purple and sunflower-yellow.Â Experiment with a few colors that are new to you and see which colors work best for you
…insights for calming andÂ creating harmony
Discover a few inspirational CD’sÂ and listen to them while driving or taking a walk
You can also listen to one of those wonderful “sounds of nature” tapes in the morning while preparing for your business day. Avoid jumping out of the bed and rushing around in the morning.Â Spend a few minutes getting centered
Be sure to get the amount of rest each night that is right for you.Â Great healing comes when your body is at rest.
Donâ€™t amplify negative situations, strive to be objective. Walk away from the situation if you can in order to give yourself time to think clearly and to view both sides.Â Confucius said, â€śThe gentleman calls attention to the good points in others; he does not call attention to their defects.Â The small man does just the reverse of this.â€ť
Keep in mind that life has hurdles that can hinder your path from time to time.Â Find resourceful ways to overcome them
Never allow a stressful situation to consume you.Â Make efforts to take control.Â Â You can engage in a physical or mental activity to lessen the stress
Donâ€™t spend your time comparing yourself to others. We Â are all unique and so very special
Appreciate and live in the moment
Work to your fullest potential… Discover your niche in life
Go out and have some fun, swim, dance, sing, play, write, create, walk, imagine, act, laugh, hike, hang out with a really good friend and donâ€™t watch the time, most of all take Â Â Â Â Â Â Â Â Â the time to enjoy your lifeâ€¦
The goal is to maintain or return to your Natural State of Well-Being as your transitional through menopause…
Thanks for visiting and reading my post….
Please feel free to leave a comment…I love to hear from my readers.
To your excellent health!
Having problems maintaining yourÂ optimal weight these days especially with the onset of menopause?Some woman actually experience weight gain during menopause.Â While others may experience weight gain,Â as they mature, because their metabolism has slowed down.
In that regard, I donâ€™t think anyone would argue that, increasingly,Â throughout the normal day, our world has become devoid of physical activity….
Some of the culprits?
Great inventions such as elevators, cars, computers, and a slew of domestic appliances that do just about everything for us with the touch of button.At home, work and schoolÂ we too often sit at our deskÂ for hours on end without much physicalÂ movement. (you are not alone, I too am guilty of that…not good…)
Because our society and culture influence this inordinate amount of inactivity, we may find ourselves coming up with aÂ host of reasons not to be physically active.Â As you may know exercise releaseÂ endorphins…which in turn support our sense of well-being whichÂ many menopausal women lack because of discomfortingÂ menopausal symptoms.
Physical Activity Making A Difference
While preparing this information to share with you, I came across two insightful and relevant articles on fitness.Â â€śFitness Forumâ€ť and â€śWhat is More Dangerous, Aging or Inactivity?,â€ť (authored by Carol Cruzan Morton for Tufts University Health & Nutrition Letter, October of 2002) discussed how physical training for as little as 6 months can make 50-year olds as fit as they were in their 20â€™s.
Research Results for Physical Activity
Researchers from the University of Texas Southwest Medical Center completed the study which consisted of a group of individuals recruited over 30 years ago for an exercise trial.
The trial stipulated that the individuals’Â fitness level be tested at that time and then re-tested after 30 years of living a “normal” lifestyle. When the 30 years was up and the subjects’ fitness levels were re-tested, investigators discovered that their body fat had doubled due to significantly reduced physical activity.
Good News from Years of Inactivity!
The subjects were then made to start participating in their favorite aerobic workout, e.g., cycling, jogging, walking.Â The duration, frequency and intensity of the workout was gradually increased over a six month period.
Astonishingly, the article not only revealed that 100% of the individuals reversed the 30 yearsâ€™ worth of cardiovascular decline, but also were able to achieve the same level of fitness they had when they began the study.Â This means that while some age-related decline is inevitable, our current fitness level, not our past fitness level really dictates how fit you are.
Lack of Physical Activity
According to researcher Steven Blair, Director of the Cooper Institute for Aerobic Research, â€ślack of aerobic fitness is a stronger predictor of mortality than is smoking, high blood pressure, high cholesterol and obesity.” I find that information quite interesting.
ThisÂ information truly affirms a giant plus for engaging in an ongoing fitness routine. More importantly, the message is, ITâ€™S NEVER TO LATE!
Getting Started Again
Now, with a little will power, discipline and determination, all you need is a good pair of gym shoes to either get started or to stick-with-it.
Remember, in order to achieve fitness you need to work out a minimum of three days a week for no less than 30 minutes.Â Â Now, listen to this secretâ€¦ To decrease the numbers on your scale, simply increase the duration of your workout!
Check this dismal statistic outâ€¦ 47 million Americans are prime candidates of heart disease, diabetes and strokes. These debilitating illnesses are characterized by abdominal fat, high blood pressure, poor cholesterol and high blood sugar.
But regardless of this bad news, smart folks like you and me are seeking to have control over our wellness.
6 Easy Everyday Tips To Get You Going
1.)Â First, commit yourself to two weeks for changing any bad habits you may have or for incorporating positive changes.
Remember, change takes time so be realistic and donâ€™t expect a lifetime habit to disappear overnight.
If you are attempting to quit an addictive behavior like smoking or perhaps, cutting down on your consumption of caffeine, break resolutions into smaller time increments so that you can, one, feel a sense of accomplishment and two, maintain your goals.
You should start with basic realistic goals for exercising so that you donâ€™t get discouraged.Â Remember, you want to develop healthy habits that last a lifetime.
Studies have found that folks who get regular exercise are happier and have a better quality of life than their inactive counterparts.
Note - Try and leave all concerns, worries and disappointments behind while working out; use this time for release, renewal and tranquility.
Commit To No Cell Phone Use While Working Out
A Big one here if youâ€™re not anticipating a call from President Obama do yourself a favor and leave your cell phone behindâ€¦.Â
2.) Take the stairs next time instead of the elevator or escalator; look for opportunities throughout the day to exercise however moderate.
For example, instead of cruising a parking lot for the nearest parking space to an entrance, park a slight distance away so that you can get in a short walk.
Note â€“ Did you know that walking is a weight bearing activity which increases bone density, which helps in reducing osteoporosis?
3.)For really optimum walking, walk briskly, as though you are late for an important meeting. This helps to speed up your metabolism and burn extra calories.
4.) Practice using proper walking techniques.Â Iâ€™ll bet when you walk you donâ€™t even think about technique.Â Well, donâ€™t feel bad, youâ€™re not alone.Â For most of us, walking comes as natural as breathing so we rarely think about if we are doing it properly.Â Here are the proper techniques of walking:
a.) Walk tall, lifting your chest and shoulders
b.) Comfortably contract stomach muscles to flatten
your lower back
c.) Land on you heel and roll your foot from heel
to toe, pushing offÂ forcefully with your toes
Use a pedometer to keep track of how far you walk – that can help to keep you motivated.
5.) If your goal is to lose weight, walk a minimum of 5 days a week for 30 minutes.
Lastly, this is importantâ€¦ Donâ€™t eat your last meal too close to bedtime – allow at least 4 to 45 hours, minimum,Â before retiring.Â For extra effectiveness, eat your bigger meals earlier in the day and lighter meals in the evening hours.
To Your Excellent Health,
Note: Please remember that it is always important to consult your physician before beginning any remedies to make sure they wonâ€™t harm your health nor have any adverse effects. This information is for educational purposes only.