Menopause as a Natural Part of Life

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Hello everyone, and welcome to the Mama Debz Blog! We are so happy to have you here and grateful you have chosen us for your journey towards better health!

Our blog today is menopause as a natural part of life

As a female that went through menopause 25 years ago, as we grow older, our wisdom and compassion often increase, but so do our health challenges.

Natural changes like menopause and your family medical history play a part, but a healthy lifestyle can help you stay as strong and independent as possible in the years ahead.

Menopause is a natural part of life, but it can have unwanted consequences. Fortunately, many of these symptoms can be controlled through simple changes to your diet. In this blog, we will discuss how to lose weight, reduce hot flashes, and protect your heart and bones during menopause.

Here are Methods to Manage Your Weight

1. Increase your fiber intake. Your metabolism slows down as you age. Plus, after menopause, women tend to gain weight around their waistline, where it can have the most harmful health effects. Eating more fiber is one of the easiest ways to slim down because you’ll feel full while eating fewer calories.
2. Load up on vegetables and fruit. In addition to providing important nutrients, vegetables and fruits are packed with fiber. Whole grains are another good source.
3. Calculate your portions. At the same time, trying to avoid any treats can backfire because you’re more likely to start craving chips and candy. Enjoy your favorite foods but limit the serving size.
4. Make high-impact choices. Would you like to simplify your diet with just 3 steps? Cutting back on sugar, limiting meat and cheese, and consuming more fruits and vegetables helped post-menopausal women lose weight and keep it off, according to a University of Pittsburgh study.
5. Exercise regularly. Healthy eating works even better when you make it part of an active lifestyle. Aim for at least 30 minutes of moderate exercise on 3 days a week or more.

We know that hot flashes are very challenging but here are Methods to Reduce Them

1. Try soy. Expert opinions vary, but there is some evidence that isoflavones in plant-based foods may help to relieve hot flashes and other menopause symptoms. Good choices include soy products in their most natural state, like tofu, soy milk, and edamame.
2. Drink water. Staying hydrated may make hot flashes less frequent. It will certainly help to replace lost fluids and keep you more comfortable.
3. Avoid triggers. There are also foods and beverages that tend to aggravate hot flashes. Try cutting back on alcohol, caffeine, and spicy dishes.
4. Stay cool at night. Purchase a chill pillow that has cooling material. Keep a fan by your bed when you feel a hot flash coming on. Wear lightweight, looser-fitting cotton pajamas. Keep a glass of ice water by your bed and or a cold towel to put on your face or body when you feel a hot flash coming on. Keep your bedroom as cool as possible.
5. Meditation and hypnosis. Do breathing exercises for a few minutes. Meditation helps with visualizing reducing the hot flashes and limiting unhealthy foods. Practicing yoga is a great way to help with stress and anxiety from menopause. Visit our meditation page for more information.

Here are Methods to Protect Your Heart and Bones

1. Choose whole foods. The same diet that’s beneficial for your overall health will help strengthen your heart and bones. The American Heart Association recommends a variety of fruit and vegetables, whole grains, lean proteins, nuts and legumes, and healthy fats. That’s important because the risk of heart disease and osteoporosis increases after menopause.
2. Focus on omega-3 fatty acids. A diet rich in omega-3s helps to reduce LDL cholesterol and may even help prevent mood swings. Dine on fatty fish like tuna and mackerel, and snack on nuts and seeds. Ask your doctor about taking supplements if you think you need more.
3. Cut back on sodium. A diet high in sodium can raise your blood pressure and make you more vulnerable to osteoporosis. Most of the salt in your diet probably comes from processed foods, such as frozen dinners, canned soups, and condiments, so try to prepare more meals from scratch and read labels carefully.
4. Monitor your calcium. A diet rich in calcium helps to slow bone loss, especially if you start early. Whatever your age, ensure you’re eating a variety of foods like dairy products, green vegetables, almonds, salmon, and seeds.
5. Consume more vitamin D. Vitamin D is also essential for bone health and comes from sunlight and food sources. Talk with your doctor about how much you need.

Mental Effects of Menopause

While you’re caring for your body, remember that menopause can also have mental effects, such as mood changes and memory issues. Some women experience depression, anxiety and mood swings during menopause. Some experience difficulty with concentration and memory. Mama Debz CBD Jumpstart Your Day is a carefully crafted formula with premium ingredients to help you stay clear and focused while maintaining your daily wellness. Mama Debz Relax and Recover Nighttime Formula helps relieve the stresses and anxiety of your day and to achieve a restful night’s sleep.

Here are Affirmations to help with menopause

During this time of your life, it is important to maintain a positive mindset. Here are affirmations to help you remember you are loved and enough! Take time to sit, relax, breathe and feel these words deep within your soul.

I embrace the changes in my body!

I love myself exactly as I am!

I am always enough!

I am beautiful from my head all the way down to my toes!

I am at peace with the changes happening in my body!

I take care of myself first!

I deserve happiness, I deserve peace, I deserve joy!

I am empowered, I am prepared, I will be okay!

I am in control of what I can control, my feelings, decisions, thoughts, and my life!

I am calm, I am safe, I am lovable!

My body and mind are healthy, strong, and resilient!

I am free to be me, and so I shall be!

In Conclusion

Overall, choosing to eat healthy is one of the most effective ways to reduce your risk for conditions associated with menopause and stay active in your golden years.

Thank you so much for being the best part of the Mama Debz wellness community. We hope you continue to join us weekly.

Enjoy your week and make sure to fill it with love, joy, happiness, and good health!

With love, The Mama Debz Team