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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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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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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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 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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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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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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*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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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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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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