Contrary to what you may think, reaching menopausal age doesn’t mean you should stop exercising or that your life has taken a turn for the worse.  In fact, when you get to that age, exercise is more necessary than ever, as it helps prevent osteoporosis, maintains the fluid in the joints, energizes you, and improves your general health.

There are many exercises that are appropriate for menopausal women; your choice should be based on your physical abilities, but you can vary the intensity during every routine.

Here we present you with a variety of water and land-based exercises that will surely boost your wellbeing during menopause:

Water Exercises
These are natural resistance exercises.  They are very powerful but do not impact the joints, thus, are very appropriate for women with low physical capability.  Water exercises are used a lot in therapy programs, as the body is free of gravity.

Some of these exercises are:

-    Pool walking or jogging.  Make sure you always touch the bottom and speed up regularly.  It is easier to move while on water, but at the same time there is double the resistance.

-    Pretend to ski.  Sync your arms and legs to move together, you can add weights for more resistance.

-    Water aerobics.  Same as normal aerobics but in the pool.

Land Exercises
As you may already know, the best exercise ever is walking.  While it helps maintain weight, it also increases circulation and decreases the risk of heart disease.  You can walk at your own pace, but as you gain some strength, speed up a little.  Make sure you get a good pair of walking shoes, and get ready to walk when and where it is convenient for you, anywhere and any time are great!

If you want to go a little further, try hiking.  There are all sorts of terrains, distances, and elevations to hike, and you will have the added value of enjoying the outdoors while exercising.  Nothing cures better than contact with nature.

No matter what exercise you choose, make sure you always consult with your doctor prior to engaging in any exercise routine.  Whether you are under a bioidentical hormone treatment or any other kind of treatment, professional consultation is a must to ensure you do not hurt yourself while trying to heal.

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The time of menopause is an unsettling period for women.  It not only produces physical discomfort, but emotional stress too, causing serious chaos in a woman’s life.

Luckily, today there are many ways to help alleviate those drastic symptoms and help women take control of their lives, and a very important one is related to the diet.  There are foods that contain rich quantities of the vitamins and minerals required to strengthen and protect the female organism.

Anxiety, tension, depression, headaches, hot flashes, night sweats, water retention, bloating, joint pain, low energy, and irritability, are just some of the classic symptoms women experience during menopause.  Vitamin B6 has been shown to ease many of these uncomfortable feelings, especially, Vitamin B6 combined with zinc, as it helps convert B6 into its active form in the body.  And what foods are rich in Vitamin B6?  Wheat and bran cereals, beans and lentils.

Magnesium and GLA are very helpful in reducing swelling, and offer other beneficial effects for the body.  These are essential for everyone, and even more for women going through menopause.

Hormone imbalances act over blood sugar control and produce sugar craving, which in turn produces tiredness and irritation.  It is important to maintain a low sugar diet; this means, no sodas, concentrated juices, sauces and lots of caffeine.

Calcium is also vital during this period.  It is normally taken in tablets, and to boost its effect, look for a combination of calcium and magnesium + Vitamin D, and take the tablets prior to going to sleep, while eating high protein foods like meat, eggs and beans.  It is important to make it a habit to consume high calcium foods like skim milk, dairy products and beans.

Finally, do not forget folic acid.  The benefits of taking between 40 to 60 mg a day are numerous.  And, for rich sources of folic acid, eat lots of oranges, spinach, leafy green vegetables, beans, and walnuts.

Of course, always remember to ask a professional about the best natural ways to diminish menopause symptoms; you could talk to a bioidentical hormone doctor and read lots of quality resources available today.  The most important thing is that you educate yourself to be aware of the best options to treat your body with respect and love.

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Maintaining balance during menopause is something that is difficult for even the strongest, most peaceful souls to achieve.  Menopause can do a number on a woman’s body, triggering high amounts of sadness, fatigue, nausea and of course stress.  No matter how you choose to define stress, whether as a combination of anxiety, anger, depression, or what have you, there’s no doubt that these emotions are real and can be very overwhelming.  You may be under treatment or hormone therapy, such as biodentical hormone replacement, which effectively deals with the common symptoms of menopause, but dealing with stress is another issue.  Controlling stress during menopause may be very challenging, but it is not impossible, as long as you follow the correct steps, and really give it your best shot.

Managing stress requires determination, and spirit, but also requires an honest evaluation of ourselves, what behavior is right, and what behaviors we need to change.  This requires a lot of honesty, and self-discipline, but can be achieved if you really take the time to learn more about your inner feelings and emotions.  Now that you have identified what is troubling you, it is time to deal with it head on.

Oftentimes stress may be activated by certain people, that we may not get along with or may feel anxiety around.  Sometimes you may be frustrated with this person, and they cause you stress through certain actions that you have no control over.  It’s ok to tell people what you want them to do sometimes, to let them know how you feel about certain things that may be causing you stress.  This is perfectly fine.  But we also need to learn how to let go.  No matter how hard you try, or how much you worry about something, the world does not always bend to your will; some things are going to happen whether we want them to or not.  In these circumstances, you need to learn how to let go of the things you can’t control, or you will have no chance of having a stress free life.

You must also try to have a positive mindset.  It can be hard, but this is so important in dealing with stress.  Stress is just an emotion, like any other emotion, and has as much to do with our thinking as it does with our bodies.  Try to think about things being in balance.  Night and day, hot and cold, life and death.  For every positive reaction, there is a negative reaction, and vice versa.  You may think of menopause as being very negative because of the horrible symptoms and the changes to your body.  But think of the positive effects as well.  You are growing wiser; you are being more appreciated; your children are having children and so on.  This can be a beautiful time in a woman’s life, as well as a struggle.

Remember to do your best to control bitterness and anger as they will only poison your body during menopause.  Try to give yourself time to cool off when you get angry, and reflect about the bigger picture.  Rather than deal with loads of unneeded aggravation everyday, make the choice to control your anger and bitterness with everything you have.  If you work hard to control stress it will no longer control you, and you will be free to deal with the symptoms of menopause as they come, without having to deal with tons of unwanted stress as well.

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Taking synthetic hormones can be dangerous because they are foreign to the female body.  The body is not totally accustomed to recognizing these unnatural hormones, which is why they often produce adverse effects.  Most commonly prescribed hormones are foreign hormones used in hormone substitution therapy.  However, this is not the only treatment for menopause, and you may want to consult your doctor about some alternative methods of treatment such as biodentical hormone therapy.

The problem with using synthetic hormones to treat symptoms of menopause is that the body doesn’t always recognize the artificial hormones, doesn’t always readily absorb these, and sometimes even rejects them altogether.  Your body may actively work against these hormones causing more problems than you originally bargained for. Some results from this can be increased weight gain, water retention, lack of sex drive or discomfort during sex, or even ovarian cancer.  These are all mainly due to the fact that as the body does not recognize these artificial hormones, it attacks them as foreign entities.

Usually these synthetic hormones are only designed to attack one or more specific problems such as water retention, hot flashes, insomnia, therefore not taking into account the overall health of the body.  But biodentical hormone therapy, on the other hand, can be a true and safe hormone replacement therapy, that doesn’t put the body at potential risk.  Biodentical Hormones have the exact same molecular structure of the hormones that a woman’s body can produce on its own.  What this means, is that these hormones being introduced into the system are no different than any hormone a women can produce naturally, and are much safer than synthetic hormones.  Biodentical hormones have been found to be more effective at eliminating symptoms of menopause than synthetic hormones, and have proven to be the safest hormone replacement method to date.

So you might be asking yourself, why would companies still be using synthetic hormones if there is a better, and safer hormone replacement therapy?  Well, the answer is simple. Money.  Isn’t that always the reason?  Because the FDA does not allow drug manufacturers to get a patent on natural materials, drug companies must use artificial substances in the making of their medicines.  That means that the drug companies do not make one dollar, if they have to sell drugs containing natural ingredients, because they cannot patent them, and make any money off them.  This means that the general public is led to buy something that can be potentially harmful to them, all for the betterment of the drug companies.

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Menopause can be a difficult time for most women.  The symptoms that accompany menopause can make life very difficult, even sometimes unbearable.  This often leads women to seek any medication necessary to alleviate the symptoms, even if it may be unhealthy.  The problem is that most women are commonly recommended drugs for menopause that are synthetic drugs, usually synthetic hormones, which can pose a variety of dangerous side effects.  The body often rejects these hormones, which can lead to more serious health problems.

Menopause occurs in women commonly between the ages of 48-55.  Some of the symptoms may include hot flashes, night sweats, poor moods, and sexual discomfort.  These symptoms may seem a minor annoyance at first, but they often cause more serious problems in your body.  Extreme hot flashes can often be accompanied by severe headaches, nausea and sometimes even irregular heartbeats.  Of course, these symptoms may be coupled with any other health problem you may be having.

Sometimes, this may all seem too much for a person to handle, but what is the solution?   Well you could take no action at all, and just suffer from these symptoms of low hormone levels.  Your symptoms may increase, or may just subside over time, or you can choose hormone replacement therapy.  The problem with hormone replacement therapy is that it can be effective, but is not always safe.  Take synthetic hormones for example.  Many doctors specifically prescribe synthetic hormones, even though they ares not completely safe for the body.  The body is not accustomed to recognizing these unnatural hormones, and often rejects them altogether.  This can lead to negative side effects such as increased hot flashes, water retention, even possibly cancer.

The safest way to treat the symptoms of menopause effectively is biodentical hormone replacement therapy.  Biodentical hormones are in no way different molecularly, from the hormones our bodies produce naturally.  Because of this molecular integration, the body does not reject them as being foreign entities, and therefore this is the only safe method of conducting hormone replacement therapy.  Why would you want something in your body that was once in a horse’s body, or made out of horse urine, like one of the most commonly prescribed synthetic hormones, Premarin, which is made from the urine of female horses? Is this something you want in your body?  I would be guessing, probably not.

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Sleep disorder is probably one of the most miserable symptoms of menopause, primarily because of the negative impact on the mood of the sufferers and their frustration for not being able to sleep well. When hormone deficiency becomes evident, and you haven’t consulted your doctor about bioidentical hormone therapy, making good use of the time you stay awake can be very gratifying. The key is to get creative and take those long hours awake at night as an opportunity to do something productive. Releasing the tension of not being able to sleep and using that energy to perform an activity you like, may transform the ordeal of your sleep disorder into a relaxing time, dedicated to yourself.

Here are some ideas to help you use those “extra hours” every night and which curiously enough, will help you relax and fall asleep sooner:

1.    WRITING: All you need is pen and paper, or a computer if you feel so inclined. As long as you remember some facts of your daily life you’ll have material to write about. Use those hours when no one’s disturbing you and write to your heart’s content: stories, fantasies, dreams or illusions…anything will do. Who knows? You may even discover a secret talent you didn’t know about.

2.    BEAUTY TREATMENT: If your daily activities won’t let you take care of yourself as you’d like, those extra hours at night might be the best opportunity to have a relaxing bath, a facial mask and that yoga workout you’ve been planning for so long. You can also do your nails or use a sophisticated gadget (as sold on TV) to get rid of cellulite. The results will be evident in the short term and having time for yourself will transform your insomnia into a less stressing experience. Use your favorite music and earphones as your best company.

3.    LEARN SOMETHING: Internet is the access to knowledge everywhere. List your main interests and start surfing the web. You’ll soon find all kinds of courses to complement what you already know or add new bits of knowledge to your mind. What you find on the web may even help you start a new business or even a new life. Being awake can bring a lot of good things too! Besides, there’s a good chance you’ll find some extra relaxation techniques to learn.

4.    HAVE A PASTIME: crossword puzzles, knitting, reading, watching movies or any form of art may be an excellent activity to perform during the odd hours you will be awake. Make sure you don’t disturb other people in the house. Relaxation techniques, reiki, or meditation may be great options for a pastime, as you will invest your hours awake in something beneficial to both your body and mind.

Losing sleep can be stressing, but it can feel even worse with the wrong attitude. If you try to remain positive all the way, your sleeplessness may be just a blessing in disguise. Even the great Leonardo Da Vinci used to sleep very little, and though imitating his genius is virtually impossible, you can take your sleep disorder as something natural or helpful. This will make you feel happier by doing something productive with those extra hours awake. Stop complaining and find out what you can do for yourself when nobody interrupts you…

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Clothes can make you feel better or miserable, depending on the way you look and the way you see yourself in them. The right style, color and material may have either a positive or negative impact on your mood and physical wellbeing. If you’re not undergoing a bioidentical hormone replacement, the typical symptoms of menopause are probably evident already. The wrong materials or size in clothes may be making these symptoms even worse and might bring on other difficulties, like infections, general discomfort and even embarrassment. Here are some tips to bear in mind in order to get rid of uneasiness and be more in control of your looks.

1. CHOOSE THE RIGHT SIZE: Too tight will make you feel as you are about to explode (remember liquid retention), too loose will make you look older and heavier. Begin by the proper underwear. The right size will enhance your curves, and not leave marks around your hips, thighs or waist. Proper support to your breast and lower abdomen will make you look thinner, and the rest of the clothes will look great on you. That means instant gratification. Don’t pay attention to the number on the labels. If part of your waist “escapes” over the top of your pants, choose a bigger size or a higher waist line. Torso and sleeves should never be the same length; you don’t want to look like a box. A V-neck is always helpful, especially when it comes to hot flashes and that “lack-of-air” sensation. Knee length for skirts and dresses is ideal, and a good way to look sexy while keeping you fresh and comfortable. Just remember not to wear light colors on your lower body while your period is still intermittent.

2. NO HEAVY CLOTHES: Hot flashes and heavy clothes simply do not go together. Wear several layers of light clothes instead of one heavy, warm garment. You can take off the pieces that are making you uncomfortable, still look well-dressed, and not risk a bad cold. Besides, thick clothes will make you look heavier, as liquid retention and a bloated stomach may become frequent at this period of your life.

3. NO SYNTHETIC MATERIALS: Always prefer natural fabric and materials. Remember your hot flashes and the resulting perspiration. This is especially important in the case of underwear, as humid areas present a higher risk of fungi and infections. Cotton is probably your best choice for blouses, underwear, and pants. Genuine leather for shoes will also help you prevent bad odor, remember your hormones are crazy at this stage.

4. NO UNCOMFORTABLE SHOES: Menopause symptoms are difficult to bear already, there’s no need to put up with an extra burden. If your feet and ankles swell, stilettos are not your best choice. If you still need to wear high heels, decide for a medium heel height (2 inches maximum) with a luxurious look. You can mix the beauty of a fine pair of shoes with the comfort you need to spend hours in a good mood and with no aching feet.

Choosing clothes that make you feel like a million dollars will do marvels to your menopausal mood. Natural materials will alleviate hot flashes and prevent undesirable side effects like bad odor, fungi and allergic reactions. The proper shoe size and heel height will decrease the swelling and let you feel well-rested and relaxed the whole day. Menopause is all about changes, and getting rid of uncomfortable, unattractive clothes can transform this experience into a nice chance to bring about the hottest side of you. Why complain?

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The question of what makes women angry is one many reflect on. There are plenty of things that tick us off and most times men attribute our anger to hormone related issues where they are concerned. Let’s be honest. Sometimes that is exactly the case; after all it is a well known fact that changes in our hormones do affect us emotionally. Though it is also true that most times when we get mad, it is not just the hormones talkin’. So before you start consulting about treatment such as bioidentical hormone therapy you could ask yourself, what makes you mad? Here is a practical list a lot of guys might want to remember.

*Toilet seat: An all-time classic. Come on, guys! Is it so hard to put the toilet seat down?

*Saying women can’t drive. There is something guys should understand. Women can do anything they set their minds and hearts to, just like men. Saying women are unable to do something makes them feel that you think they are less than men.

*Stating something like, “Honey, I’m hungry”: Why is feeding men women’s main obligation? Unless you want women to regard you as a child or pet, I would start becoming a little more active where getting and preparing food is concerned.

*Look at other women: Though a lot of women can understand this, many others can’t, don’t want to, and what’s more, don’t like it when you do this. You can sneak a peak, guys, but don’t ogle and please, do avoid drooling. One more thing: never under any circumstances should you ask, “Why don’t you look like that in a bathing suit?”

*Grunt and nod instead of using words: Women are talkative by nature, so it is no surprise that blocking the lines of communication is yet another thing men do to make women mad. Try to make an effort to use whole sentences and not recur to grunting nodding, or one-word answers. Communication is healthy in a relationship and as soon as men realize it is not exclusively a feminine feature, things will go much more smoothly.

*Jealousy: This can be a delicate, even serious issue. There is a healthy amount of jealousy and possessiveness in every relationship, but extremes are never healthy. Some men think it is their place to control and run their women’s lives, and it is simply not their place or anyone else’s for that matter. Women don’t like this. Guys with this kind of attitude should start loosening the reigns and trusting their women.

Being angry for whatever the reason is never good. The secret to any healthy relationship is for men and women to open up, have a healthy level of confidence, be faithful, and treat each other as equals.

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Like many women, I have always believed that eating plenty of soy was good for me.  After all, it seemed to be popping up everywhere from soy drinks to soy snacks. It was the food to eat.  But then suddenly I started hearing that it was actually harmful for me to be eating it, especially now that I’ve gone through menopause. Apparently there is a darker side to soy that I was unaware of. And so, being just a little confused, I decide a little research was in order.

The first thing I learn from my research is that we are eating a lot more soy on a day to day basis than we realize.  Even when we are not looking for soy in particular, it is there in many of our breads, baked goods, oils, beverages, and snacks. So while small amounts of soy may be beneficial to good health, large amounts are not.

In Asian cultures, where soy is an important part of the daily diet, the average person still only consumes about 9 grams a day of fermented soy products.   Fermenting soy creates probiotic bacteria which is good for us.  However, in our culture, it seems most of the soy food such as snacks and drinks that we consume are not only made of non fermented soy which fails to provide this goodness, they also contain almost 20 grams of soy per item.  This means we are not just getting too much of a good thing, but we are in fact, getting way too much of a good thing gone bad!

Now as for soy after menopause, I had for a long time believed it was soy’s ability to increase estrogen that made it good for menopausal women.  Since estrogens decreases after menopause, it made sense that eating something that increases estrogen would be beneficial.  But now I am reading that this is not necessarily the case and that, in fact, eating soy and increasing estrogen levels may actually increase the risk of breast and other cancers.

Apparently, as far as eating soy is concerned, there are a couple things to keep in mind.  First, read the labels.  Soy is popping up in everything, so it is wise to be aware of how much you are really getting.

Next, look specifically for fermented soy.  I didn’t even realize there was such as thing.  It is the healthy soy. Also, as with any food, moderation is the key.  By incorporating some good soy into your diet you can reap its benefits.

And finally, talk to your doctor about things like bioidentical hormone therapy, and other natural ways to help you get through menopause and develop a healthy post menopausal lifestyle.

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There are many things that can bring a mature person down, and one of the most important ones is the Empty Nest Syndrome.  You may find yourself crying for no reason; days seem endless and empty; you may feel useless, and forget about friends and the things you love to do… in a few words, life has stopped.  This is how this syndrome may manifest itself in your life right after your children leave home, and they don’t need you on a daily basis anymore.

The Empty Nest Syndrome is especially strong in the case of parents who have a very strong bond with their children and have sacrificed their personal lives for a long time to take care of them.  The parents’ lives normally revolve around the children and their activities, making it a shock when they leave home to start their own lives.

Do not despair!  There are ways to avoid falling into the dark void this syndrome presents, and live your own life fully and happily, sharing it with your grown up children instead of subordinating yourself to them.

1.    Prepare in advance. Recognize early on that your children will grow up and leave.  Get ready to let them go.  Understand that love involves freedom, respect for the other’s individuality and right to experience life.  Allow yourself, and be open, to live all the possibilities life brings.  Accept the fact that your children will not need you in the same way forever and look forward to the stage when you will have time for yourself.

2.    Look for someone to listen to you. Whether it is through counseling or through a good friend, having somebody you can share your pain with is an important part of healing, of looking at things positively and taking the necessary steps to rebuild your life.

3.    Stay busy. Use the free time you have now to take on those activities that interest you and never had time to pursue.  Go back to school, learn to paint, take up gardening, travel, write a book, do yoga! There are endless possibilities to what you can do during this new stage of your life; you can actually live it for you and not someone else!

4.    Make new friends. Get in touch with old friends you haven’t seen in a long time and make new ones in new places, while you pursue new activities.  Contact that person you stopped talking to so many years ago and don’t recall why; renew your life.

5.    Keep in touch with your children. Take advantage of the modern means of communication: phone, Skype, Messenger, etc., to talk to your kids and see them regularly.  Visit them as much as possible and take joy in their new life. Support them in their new endeavors; participate in any way you can.

6.    Take better care of yourself. Eat healthy and see your physician about an exercise program. Consult your gynecologist and find out about bioidentical hormone treatment to get some relief from any discomfort or depression that may be associated to menopause.

7.    Stay positive and learn to see the bright side of life. Look at the new relationship you have with your children. It is now a grown-up relationship, and rejoice in it.  Look back with pride at what you have accomplished and look forward to all the new doors that are opening up for you!  Can it get any better?

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Bio-Identical Hormone Therapy blog as the original source).

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