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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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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As people become more aware of the links between diet and health, more and more people are wanting to change their diet so they can lower cholesterol, lower blood pressure, lose weight, and increase their general health.  But which foods are the healthiest?  Which foods should you be adding to the grocery cart as you try to improve your diet?

1.    Salmon. To gain the most benefits, fresh wild salmon is preferred, though canned wild salmon and fresh farm-raised salmon are also good choices.  Salmon is packed with Omega 3 fatty acids, which can improve brain function as well as lower cholesterol levels.  The American Heart Association recommends two servings of fish a week – it’s easy to make canned wild salmon cakes one day, and grilled or pan-seared wild salmon another day later in the week.  Your brain and heart will thank you for it!

2.    Olive Oil. Extra Virgin Olive Oil is the least processed of the varieties of olive oil, and has the most documented benefits, though all olive oils contain healthy fats.  The anti-oxidants in olive oil are good for the health of your heart and improve cholesterol levels. Use olive oil in your salad dressings, drizzle over vegetables before roasting, dunk a crusty piece of bread in it, and cook with it in place of vegetable or corn oils.    Fat carries flavor, so toss your pasta with a bit of olive oil after cooking, rather than butter or margarine, and enjoy a wonderful taste – plus, new research is showing you could be lowering your risk for cancer and diabetes.

3.    Soy. Soy beans are filled with protein – the only vegetable source of all the necessary amino acids, and studies have shown that soy protein is good for your heart.  Naturally filled with calcium, omega 3 fatty acids, B-vitamins, iron, and fiber, soy protein packs a nutritional wallop. Soy protein is available in a myriad of forms – soymilk and tofu are the most well known, but steamed edamame (soybean pods) are a delicious snack, and you can find many other products enriched with soy protein.  Soy protein can mimic estrogen, which can lower your risk of breast cancer, but if you are participating in bioidentical hormone replacement therapy, talk with your doctor before adding a lot of soy protein to your diet.  Some health experts have questioned if Genetically Modified (GMO) soybeans are as healthy as non-GMO soy, so consider purchasing soy products that specify they are non-GMO.

4.    Leafy Greens. Dark leafy greens such as spinach, kale, beet greens, chard, and bok choy are filled with vitamins and minerals.  If you are worried about getting enough calcium for the health of your bones, dark leafy greens are a great source for calcium.  Eat them raw in salads, sautéed with olive oil and garlic, or cooked in a soup or stir-fry - these delicious greens are great sources of vitamins A and C, iron, and fiber.

5.    Berries. Whether you’re talking about blueberries, raspberries, strawberries, cranberries, or acai berries, they are all rich in vitamins, good for cardiovascular health, and can help with weight loss. In addition to their anti-oxidant properties, blueberries contain a compound called anthocyanin, shown to slow aging processes in the brain.  Whether you serve them raw or cooked, berries contain significant amounts of vitamin C, folic acid, fiber, and are low in calories and high in flavor!

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You may be too familiar with the weakness, lack of energy, tiredness, and discomforts that come with menopause, and if you still have to take care of your young, energetic kids, you are in for a real challenge.

Many women who wait and become mothers after forty, may experience the first stages of menopause while the kids are still pretty young and demand lots of energy and attention.  So, how do you deal with all their stamina and still cope with debilitating menopause symptoms?

1.    First and foremost, take care of yourself.  If you are in good condition, physically and emotionally, your kids will be too.  Find creative ways to get rest and rejuvenate yourself.  Take the time to look for natural therapies or inquire about Bio Identical Hormone Replacement to help you ease the symptoms of menopause. Spend time outside exercising or relaxing. Take at least five minutes every day to meditate, breathe deeply, or do yoga.  The time you devote to yourself will greatly improve the time you devote to your loved ones.

2.    Take your time.  Do not allow schedules to run you; on the contrary, plan for family activities and kids activities to fit your life.  There is time for everything, just take it easy and enjoy each moment, if you do not, stop and adjust.  Do not be afraid to ask for help from family or friends to drive the kids to their activities if you need some time off; you can even plan schedules with other parents and share driving responsibilities to free some of your time.

3.    Teach your children about “resting time”.  Set aside half an hour every day for you and the kids to rest; they can read a book, color, take a nap, listen to music, or do any other relaxing activity. Eventually, they will learn to really enjoy these moments and will be more willing to calm down if you are feeling weaker on a particular day.

4.    Remember that you are not alone.  Ask for help, and learn about practical ways to deal with homework, fights, planning, and scheduling; this will get rid of a lot of stress and will enhance your relationship with your kids.  There are many tricks you can learn to ease your routine with the kids and lighten up your life, so that you can look after yourself in a better way.

5.    Talk to other parents and share advice about dealing with the kids and daily activities.  Maybe you can share responsibilities with other parents to care for the kids some days of the week so that you and the others can take turns and have a whole day to yourself.

6.    Ensure your children are getting a good night’s sleep.  This will guarantee they are more manageable and calm during the day, giving you a break and easing stress.  Enforcing a consistent routine of going to bed at the same time every day will create good physical and mental habits.

7.    If you feel extremely weak or tired, you will not be able to deal with anything.  Ask for some time off and for help.  Explain to your kids that you need to relax for a while in order to be able to function.  Ensure your children are safe and go take care of yourself.

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One of the biggest secrets to feeling happy is not paying so much attention to yourself.  The more attention you give yourself, the less happy you feel.  You will never be good enough, beautiful enough, or strong enough.  If all you see are your problems, your hopes, your worries, or your gains, you end up feeling miserable.

People who live their lives talking about themselves never improve their lives and do not understand why.  They think that if others feel sorry for them that will get them out of the hole and, on the contrary, the seeking of so much attention sinks them even more.  What you think and talk about, you attract.

There is an interesting theory that may explain this.  There are basically 2 impulses in the Universe: contraction and relaxation.  Everything in this world is constantly becoming more or less dense, and the ultimate denseness is a black hole, sucking in all the light and providing nothing.  Every human being’s consciousness is always  moving between the contraction and disintegration of the ego.  Self-centered motivations are what drive us in lots of our work and artistic creations, but these also provide us with lots of stress, fear, and illness.  Altruistic motivations surround us with love and peace.

Contraction provides the self-centered pleasure of receiving love; recognition and appreciation.  Relaxation provides the altruistic pleasure of giving love; in our work and in life.  Both provide pleasure, but one is temporary and the other is permanent soul pleasure.  Personal attention feels good in the moment, but once it disappears and the ego feels unattended, sadness creeps in.

So, if you are feeling depressed at some point, follow these steps to loosen up your ego.

• It is OK to feel down at times.  If you are ambitious, this is normal and healthy.  These are moments of truth when you prove you can deal with anything and still succeed.
• Forgive yourself.  If you messed up, focus on the next move, instead of dwelling on the past.  Everyone makes mistakes; it is the only way to learn the right way.
• Do not take things personally.  People act and react in response to their moment of living, not because of you.  You  cannot control how they feel and act, but you can separate yourself from the situation and respond with control.  Stop blaming and see the bright side of the situation.
• Be realistic.  Do not expect people to change.  Accept and love them as they are.  Do not allow this to make you unhappy because a specific action does not define a person.
• Recognize when things are out of your control.  There are situations you have to cope with and others you can solve.  Accept it.  What you resist, persists.
• Care for what you do.  Find joy in your work.  Is all about choosing how to view things.  You either focus on hating your boss or focus on how much your work helps in a certain area.
• Choose demanding exercise.  Something that makes you stop thinking to just concentrate on it; like a forced meditation.  Yoga is a good example.
• Take care of your health.  A constant feeling of sadness or lack may mean you need to make some changes to your health habits.  Select healthy balanced food to keep you energized.  Get the sleep you need, at least 7 hours.  Talk to a doctor and try to look for natural medications.  Hormones imbalance is a great catalyst of depression, so visit a bioidentical hormone doctor to identify more natural ways to balance you organism and keep it working for you.
• Focus on others.  This doesn’t mean you neglect yourself; on the contrary, you are blessed more by giving yourself to others.  Make your friends happy. Be a loyal and reliable colleague just because you care.  Do something for someone less fortunate, give money and time.  Positive and negative energy are universal, we all share it and the Universe delivers it to us according to our feelings and thoughts.  If you act out of love, you command the Universe to give you more of it in all its forms; and it works the same the other way around.

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).