October Fall Fun & Hugs
While October is filled with fun fall tricks and treats, October is also an optimal month to hug your health — both mental and physical. World Mental Health Day falls on October 10. If you are a parent, teacher, coach. leader or guardian of children in anyway, click here for a resource (through North Point Community Church) on mental health and children. It will be released on October 10.
The rest of the month contains several other awareness days like World Arthritis Day, World Allergy Awareness Day, and yes my lady friends - World Menopause Day is October 18.
Please enjoy some insights, ideas and events below to fulfill your October and beyond.
Big long hug! Vicki
3 DAILY STEPS TO HELP RELIEVE MENOPAUSE SYMPTOMS.
Menopause symptoms come in many forms! And I am feeling many these days, but have reduced them significantly with the below consistent daily regimens.
Physical: Joint pain, headaches, hot flashes, night sweats, fatigue, and sleep disturbances.
Mental: Brain fog, cognitive and memory issues, mood swings and anxiety.
Cognitive: Menopause can impact cognitive functions such as decision-making, problem-solving, and multitasking.
1. Eat well.
Calcium and Vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet. Adequate Vitamin D intake during postmenopause is also associated with a lower risk of hip fractures from weak bones. Dairy products like yogurt, milk and cheese. Plus Green, leafy vegetables such as kale, collard greens, and spinach have lots of calcium too. It’s also plentiful in tofu, beans, and sardines. Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it. Oily fish, eggs, cod liver oil are rich in Vitamin D.
Personal favorite: Lemon and Garlic Salmon Recipe and an uplifting walk in the sunshine.
Fruits and Vegetables are low in calories and can help you feel full, so they’re great for weight loss and maintenance. They may also help prevent a number of diseases, including heart disease (6Trusted Source). This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain, or possibly reduced estrogen levels. Fruits and vegetables may also help prevent bone loss. One observational study of 3,236 women ages 50 to 59 found that diets high in fruit and vegetables may lead to less bone breakdown (7Trusted Source).
Personal Favorite: Hormone Balancing Smoothies
Protein Rich Foods may prevent the loss of lean muscle, aid in weight loss, and help regulate mood and sleep. Regularly eating protein throughout the day can help prevent the loss of lean muscle mass that occurs with age. One study found that consuming protein throughout the day at each meal may slow down muscle loss due to aging (23). In addition to helping prevent muscle loss, high protein diets can help with weight loss because they enhance fullness and increase the number of calories burned (24Trusted Source). Foods rich in protein include meat, fish, eggs, legumes, nuts, and dairy.
Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body. Therefore, they may help balance hormones. The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal people in these places rarely experience hot flashes. Foods rich in phytoestrogens include: soybeans, tofu, tempeh, flaxseeds, linseeds, sesame seeds, beans. However, the phytoestrogen content in foods varies depending on processing methods. One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure, and reduced severity of hot flashes and night sweats among women participants who were starting to enter menopause (16Trusted Source). However, the debate continues over whether soy products are good or bad for health. Evidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein (17, 18).
Reduce sugar and processed foods. A diet high in refined carbohydrates and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable. This may worsen the physical and mental symptoms of menopause. In fact, one study found that diets high in refined carbs may increase the risk of depression in postmenopausal women (21Trusted Source). Diets high in processed foods may also affect bone health, especially if these foods are replacing the nutrients you need from a daily balanced diet. A large observational study found that among women ages 50 to 59, diets high in processed and snack foods were associated with poor bone quality (7Trusted Source). Certain foods and drinks can trigger hot flashes, night sweats, and mood changes. This includes caffeine, alcohol, and sugary or spicy foods.
Local love: KALE.BLOSSOM
Follow Rachel (Undergrad degree in Public Health from the University of Georgia and Doctorate from National University of Health Sciences) and Carly (Undergraduate degree in Biological Sciences at the University of Wisconsin Milwaukee and Doctorate of Chiropractic at National University of Health Sciences) on instagram for healthier alternative options for your everyday food, drink household products, etc.
2. Exercise and move regularly.
Regular exercise can help alleviate menopause symptoms such as poor sleep, anxiety, low mood, and fatigue. It can also protect against weight gain and various diseases and conditions. There is evidence to support other benefits of regular exercise, such as Pilates-based exercise programs. These benefits include improved energy and metabolism, healthier joints and bones, decreased stress, and better sleep (10Trusted Source, 11). Regular exercise is also associated with better overall health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity, and osteoporosis (13Trusted Source). Menopausal people have a notable increase in heart disease risk; several studies show that regular exercise may help reduce this risk (14Trusted Source, 15).
Local Love: ATELIER 20 PERRY PILATES
Jessica loves the study of human movement and finds deep joy in helping others connect to their body, mind, and spirit through healthy and beautiful movement. Her classes are educational, dynamic, highly intuitive, creative, articulate and brings a sense of joy, ease and inspiration. Jessica’s love for movement began in a Newnan, Georgia Ballet class when she was 3 years old and later extended into NYC. As a child, the studio quickly became a sacred place for her that fed her love of classical music, dance, breath, moving from a place of inspiration (dance) and the beauty of feeling something larger than herself moving throughout.
3. Drink enough water.
Drinking enough water may help prevent weight gain, aid in weight loss, and reduce symptoms of dryness. During menopause, dryness is often an issue. This is likely caused by the decrease in estrogen levels. Drinking 8 to 12 glasses of water a day can help with these symptoms. Drinking water can also reduce the bloating that can occur with hormonal changes. In addition, water can help prevent weight gain and aid in weight loss by helping you feel full and increasing metabolism slightly (19Trusted Source, 20Trusted Source). Drinking 17 ounces (500 ml) of water, 30 minutes before a meal, may lead you to consume 13% fewer calories during the meal (20Trusted Source).
NOTE: Some of the above menopause relief facts and information were compiled from healthline (footnotes)- click link for more details, sources and studies.
Local Love: ALIVE! FUNCTIONAL WELLNESS
Yvonne Conaway, is a nurse practitioner specializing in functional medicine based near Atlanta, Georgia. She has over 15 years in healthcare experience, ranging from women’s health and hormone replacement therapy to weight management and gut health. She loves helping individuals thrive in all areas of health and wellness - physical, mental, and emotional. started a wellness center. She also creates the non-toxic candles and magnesium cream that we have in our Hug Boxes. If you are in the Newnan (Senoia) Georgia area and looking for someone to advise you on your personal menopause or other women's journey, visit her site today.
DOWNTOWN NEWNAN - FUN EVENTS HAPPENING IN OCTOBER!
PET OF THE MONTH - OLLIE
