perimenopause-related stories
3 Fitness Tips for Women 40 and Older
Fitness is important at any age -- it keeps your body looking and feeling good, it helps prevent a host of chronic conditions, and it boosts your energy. But as you approach the big 4-0, there are some additional reasons why exercise is important. Exercise helps alleviate some of the symptoms of perimenopause, which can begin anytime during your 40s. Exercise is also a proactive measure against the estrogen loss that will occur later during menopause; it can help prevent related problems such as bone loss. Menopause may seem far away -- but being active now will make it easier when menopause comes knocking on your door.
Revolution Health has fitness tips for women in their 40s:
- Increase your core strength, balance, and flexibility. Improving these areas and maintaining them will help prevent falls and stiff, achy joints as you get older. Activities such as Pilates and yoga will help. AOL Health has tips on strength and flexibility exercises.
- Do weight-bearing exercise. Bolster your bone density by participating in weight-bearing activities such as jumping rope, aerobics, tennis, and jogging.
- Keep up the cardio. Cardio workouts will help keep your heart strong and help you maintain a healthy weight.
Diet and exercise can cool your hot flashes
My family had a birthday party for my mother recently. Even though it's downright chilly here, my oldest sister was wearing a short-sleeved shirt and kept fanning herself. Since I'm 15 years younger than she is, I got a little laugh out of her hot flashes. But it's only a matter of years before my time comes.While the cause of hot flashes during perimenopause and menopause aren't fully understood, there are several health-related possibilities. Women who smoke are more likely to have hot flashes -- one more reason to quit -- and women who are overweight or obese are also more likely to have hot flashes. In addition, blood glucose levels may play a role in hot flashes.
If you're currently experiencing hot flashes, talk to your doctor. He/she may have nutrition or fitness suggestions that will help, and there are several medications that can help as well. If, like me, hot flashes are only a future possibility -- take action now. Make sure you maintain an appropriate weight and eat healthfully.
Fit Beauty: Superb skincare for the 40+ crowd
Womens Health, Diet & Weight Loss, Fitness
Throughout your life, your skincare needs change. As you entered puberty you required certain products to combat acne, and as you entered adulthood, perhaps the acne was no longer an issue, but you started having dry skin issues. That's totally normal.Also normal is a change in your skincare needs as you age. You experience a decline in hormone levels, which affects your skin, causing it to dry out -- these changes generally begin to take place as a woman enters her 40s. Dry skin isn't the only problem, however -- at the same time, women begin to see more wrinkles, sagging, and age spots. Needless to say, the cleansers and moisturizers you used in your 20s are no longer the most effective choice.
My friend, Debbie, had the opportunity to try out some products by Emerita geared toward the specific skin problems of mature women and was very happy with the results, which is saying something because she has sensitive skin and is prone to allergic reactions. And so, for today's Fit Beauty feature, I thought I would share her experiences with you.
Answering the question mark about irregular periods
I have yet to meet a women who doesn't complain about her period. Goodness knows I have. We worry about it's arrival each month (admit it -- you've counted days on a calendar worrying about whether "it" will come during prom or your wedding or your beach vacation). But when it doesn't arrive like clockwork, that's worrisome in a whole other way. For women with irregular periods the question is usually "why?"Researchers from four universities surveyed women and found that only 28% had perfectly regular cycles. The reasons for irregular periods vary. Here are just some of the possibilities:
- Late periods. If you're over 45 and your periods are stretching out for longer periods of time you might be perimenopausal. If you're under 45, talk to your doctor -- you may have a hormone imbalance.
Life Fit Chat with Laura Lewis: Breaking Out of Hormone Hell
Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!For those of you who have experienced "The Change" you may remember it as more of a Hormone Hell rather than a mere life "change." PMS, Menopause, Perimenopause ... is it possible to avoid the tumultuous time that many experience while a lucky minority are able to escape?! I regularly see a Doctor of Oriental Medicine and with her guidance she has treated me personally for various "imbalances" I have experienced over the years with herbal remedies. And I believe it is possible to bring a body back into balance via certain alternative therapies.
"Herbally" Speaking....There are certainly pros and cons to just about every therapy available on the market, but herbal remedies often have fewer, and less drastic, side effects than their pharmaceutical counterparts. Having said that, it is important to note that herbs are not subjected to the same governmental regulatory standards as pharmaceuticals. Before starting any new therapeutic regiment, be sure to consult with your physician. Let your health care provider know of any medications you are taking as some herbs can have harmful interactions with other drugs.
The American College of Obstetricians (ACOG) released the following guidelines on the most popular alternative therapies for menopause:
The Daily Turn On! Nutrition and menopause
Life is too short not to be fully "turned on." The Daily Turn On! energizes all aspects of "you." Everyday The Daily Turn On! with That's Fit Life Fit expert Laura Lewis will awaken your mind, your body and your life!Did you know ... During menopause a woman often feels as though something outside of herself has taken over her body. From hot flashes, restlessness, irritability, sexual changes to weight gain, women often feel a sense of powerlessness during this time.
Just as exercise and diet are important in every phase of life, it becomes increasingly more important during menopause. If it is possible for a legume to be controversial, soy would the one. The benefits of soy have been a subject of much debate, but if you fall into the Soy is Good camp, read on.
Soy can reduce cholesterol. Soy foods are packed with protein, antioxidants, phytonutients, calcium and folate. Adding soy to your diet may reduce cholesterol and hot flashes, as well as increase bone strength.
Soy is heart healthy. Because soy is known to reduce cholesterol levels, it can be an indirect warrior in the battle against heart disease--the number one killer of post-menopausal women. By incorporating soy foods into a diet low in saturated fat and cholesterol, and high in fiber, soy can have a positive impact on heart health.
Soy is best consumed in its fermented form as the body is able to more efficiently digest the important protein and isoflavones found in soy. Enjoying a colorful diet of fruits and vegetables with soy and proper exercise should help to reduce the negative symptoms of menopause.
Just as exercise and diet are important in every phase of life, it becomes increasingly more important during menopause. If it is possible for a legume to be controversial, soy would the one. The benefits of soy have been a subject of much debate, but if you fall into the Soy is Good camp, read on.
Soy can reduce cholesterol. Soy foods are packed with protein, antioxidants, phytonutients, calcium and folate. Adding soy to your diet may reduce cholesterol and hot flashes, as well as increase bone strength.
Soy is heart healthy. Because soy is known to reduce cholesterol levels, it can be an indirect warrior in the battle against heart disease--the number one killer of post-menopausal women. By incorporating soy foods into a diet low in saturated fat and cholesterol, and high in fiber, soy can have a positive impact on heart health.
Soy is best consumed in its fermented form as the body is able to more efficiently digest the important protein and isoflavones found in soy. Enjoying a colorful diet of fruits and vegetables with soy and proper exercise should help to reduce the negative symptoms of menopause.
