Welcome to the lesson about how a few lifestyle changes can make a beautiful difference to your wellbeing during menopause.
Like with all other content I am teaching in this course and in all the other courses,
There is no one strategy that helps every single one of you.
Because you're all different,
That's part of the fun of my work.
And therefore,
Today I'm going to introduce a bunch of ideas for you to choose from.
Be open to the ideas and just give them a try.
You never know.
I suggest that you make a few notes and see what works for you.
Try them one at a time.
Be persistent and you will see results.
I promise.
Scientific evidence is mixed about how your lifestyle can impact the severity of the symptoms you experience.
But after years of working with literally hundreds of women,
I know that the lifestyle changes and exercise recommendations I'll share in this course and suggest.
Have shown to improve overall wellbeing in literally all of them.
So bear with me whilst I'll go through them.
So,
What are the best lifestyle strategies?
Let's start with sleep.
We know that sleep can be an issue during menopause.
Not only because of hot flushes and possible stresses in your life.
Introduce a good sleep hygiene,
Including a regular sleep schedule.
Will help resetting your body clock.
If you have trouble sleeping,
Go to bed and get up at the same time for a few weeks,
Even at weekends to give your body the chance to find a way of healthy sleeping again.
If you like to sleep better,
You should avoid heavy evening meals because they can remain undigested in your stomach.
Adjust the levels of light,
Noise and temperature.
It can help if you sleep in complete darkness.
Maybe use earplugs to cut out any noises and reduce the temperature in your bedroom.
Your lifestyle can help your skin too.
Stop smoking,
Reduce stress and be careful when you're out in the sun exposing your skin to sunlight.
Remain active and get enough sleep.
Drink plenty of water and increase your omega-3.
By eating fatty fish,
Walnuts and chia seeds.
You can create a more heart-healthy lifestyle because your risk of developing cardiovascular diseases will rise.
Again,
The Mediterranean diet.
Will be your best friend.
It helps balancing your blood pressure and your cholesterol.
Both of which are main factors for your heart health.
Quit the four S.
The main culprit.
For the most of your annoying side effects hot flushes mood swings possible weight gain It's time to let them go or make them a rare occasion.
What are the four S?
What is she talking about?
First of all,
Stop smoking.
It's no surprise that smoking is bad for you.
It affects your heart,
Your brain,
Your skin.
It can also trigger hot flushes.
Just stop it if you can.
Second and third,
Avoid salt and saturated fat.
Both are main factors for heart problems,
Can increase your blood pressure and blood cholesterol.
And the last one in the list,
Avoid added sugars in the form of cakes,
Biscuits,
Chocolates and all other sweets.
They will raise your blood sugar levels followed by a sharp dip.
Leaving you feeling even more tired.
Sugary foods will also contribute to the dreaded middle-aged spread around the stomach which we all want to avoid.
Some menopausal women are prone to those and it will increase the risk of heart problems.
A healthy diet with plenty of fresh fruit and vegetables will help you maintain healthy cholesterol levels and ensure that you are in good health to cope with any menopausal symptoms.
Don't forget to adjust your body temperature at day,
Daytime too.
Layers are great.
Wear clothes of natural fibers like cotton or bamboo because they can breathe.
Maybe get one of those handy little fans which fit in your handbag or have a very quiet fan beside your bed to keep you cool at night.
Last but not least,
Don't forget to relax.
Any stress in your life,
No matter if it's at work,
At home,
Or if you stress about your menopause.
Try and reduce it and calm down because that's crucial for your wellbeing.
Because that's easier said than done,
And it's such a big topic,
I have created a separate lesson only about stress in this online course.
Let's have a quick recap.
Be active every day.
Everything counts from calming yoga to a fast-paced high-intensity session.
Mix it up.
All the exercises will support your body in one way or the other.
And in order for your body and mind to benefit most,
You should do all of them.
Gentle.
Anaerobic and aerobic.
Your lifestyle will help reduce your side effects and increase your well-being.
Reset your body clock to sleep better.
Look after your skin.
And reduce the risk of future health issues by avoiding the 4S.
Smoking,
Sugar.
Salt and saturated fat.
That's it for today.
You're doing great work.
I can't wait to see you in the next lesson.
