Archive for month: December, 2020

Rocking Midlife Podcast “Navigating Menopause with Teresa Dias”

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In this Rocking Midlife Podcast, “Navigating Menopause with Teresa Dias”, my esteemed and very funny hostess, Cat Coluccio, and I cover all sorts of areas, ranging from night sweats to dry vaginas.

Ten years ago, when I was in my late 40s and my oldest son was in his late teens he asked me if I was bipolar because my moods were so extreme. That led me to research what could be contributing to my moods and I discovered that I was in perimenopause.

I realized, WOW! If I, a well-educated healthcare professional, had no idea of what was going on in my body and my mind then a lot of other women who’re going through similar challenges must know even less.

That’s when I decided to get my menopause practitioner certification (NCMP) through the North American menopause Society (NAMS), so I could make women’s midlife journey easier.

There’s a lot of secrecy, shame, denial, and taboo about menopause.

I’ve learned a lot through experience, listening, counselling, and educating women going through the hormonal changes of midlife.  I believe there are three things that must be accomplished so that ALL women can have an easier menopause, not feel they’re going crazy, and realize that they’re not alone on this journey:

  • We must normalize menopause, talk about it, and break the taboo because ALL women go through menopause and there’s no shame in it.
  • Women need to be aware of menopause, be prepared for it, and understand what’s causing the changes, in order to avoid worry, fear, and needless suffering.
  • Women need to know that for every challenge that (peri)menopause poses there’s a solution, and they need to know where to find support when they need it.

Cat says

This Rocking Midlife Podcast, “Navigating Menopause with Teresa Dias”, is one that every midlife woman needs to listen to.

In fact, every woman’s family should listen in too so they can learn how to support the menopausal woman in their life.

I certainly learned things that I didn’t know, as let’s face it, menopause is rarely discussed as being a normal season of life. Teresa’s business is called MenopausED, a virtual women’s health practice specialized in menopause. She raises awareness about menopause and provides education and support to women in midlife to help them navigate this season.

You can find the podcast here, https://catcoluccio.com/2020/12/10/navigating-menopause/

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

 

 

12 Tips for Menopause-Friendly Holidays – TIP #12: STAY CONNECTED

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The most common comment I hear from the women I work with is “I thought I was the only one”! To learn from others we need to stay connected.

If you stay connect during your menopause transition, it will help you see that you are not alone in your journey. Even though you go through menopause in your own unique way, sharing your experiences and learning from other women going through a similar journey is very helpful and reassuring.

During the pandemic we are kept physically away from our family and friends and may feel very alone and lonely.

Your menopause challenges probably didn’t go away when the pandemic started and may have become worse due to anxiety, stress, worry, too much work or not enough work, family circumstances, finances, and more.

“During crisis situations, it is important that we lean on each other for support as we are stronger as a collective than as a single individual,” says Dr. Matthew Boyle, a psychiatrist at Sunnybrook Hospital in Toronto. And he adds “social connections can be ways to help reduce stress – and that’s a great health benefit in a time like this.” As I say, stay connected!

This is the last of my 12 Tips for Menopause-Friendly Holidays. I hope you learned something new and I helped you navigate the change and improve your quality of life.

I wish you and your loved ones a very healthy and happy Christmas and New Year!

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

12 Tips for Menopause-Friendly Holidays – TIP #11: MINDFULNESS

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Usually we are doing one thing but thinking about something else. That’s the exact opposite of mindfulness.

Women’s brains are great at multitasking and we do it without even realizing it.

But multitasking is toxic for your brain.

If you are having memory and concentration problems because of menopause, try to focus on one task at the time.

The opposite of multitasking is single-tasking.

Mindfulness is being fully aware and tuned in to what is going on right now, in the present moment. For example, mindful walking is paying attention, noticing everything around you – the sights, smells, and sounds that surround you on your walk.

Mindfulness is also not being caught up in reliving past events or planning for the future. Mindful awareness involves returning to the present moment, the only time one can actually be alive. It centers on accepting each moment fully just as it is, which can lead to a greater sense of peace and calm. Mindful awareness is our deeper sense of connection to our true selves.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

TIP #10: TO DRINK OR NOT TO DRINK?

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Everyone knows that “everything (or most things) in moderation is good for you”, so how much alcohol should you or can you drink in menopause?  To drink or not to drink?  And how much?

 

Research shows that a glass of red wine (tannin-rich) a day is good for brain health.

Drinking more than one standard alcoholic drink per day increases your risk of breast cancer (more than taking hormone therapy for menopause symptoms for 5 years, in fact!). Therefore, if you have a personal or family history of breast cancer, you should reduce or eliminate your alcohol consumption.

Alcohol fragments sleep and prevents you from reaching the deep sleep waves that are regenerative and make you feel rested. This in turn negatively affects your brain function, making it harder to concentrate and remember things.

 

A standard drink equals:

  • 360 millilitres (12 oz) of beer or
  • 150 millilitres (5 oz) of wine or
  • 45 millilitres (1.5 oz) of 80-proof liquor

 

Many US surveys define:

  • light drinking for women – one to three standard drinks per week
  • moderate drinking for women – four to seven 7 drinks per week

 

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines at-risk drinking for women as more than seven standard drinks per week or more than three standard drinks per day. So, to drink or not to drink?  Remember, moderation is the key!

 

Out of curiosity, the at-risk drinking for men is defined as more than 14 standard drinks per week or more than four standard drinks per day.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa Isabel can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

12 Tips for Menopause-Friendly Holidays – TIP #9: BODY AWARENESS

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Your body knows—usually before your conscious mind does—when you’re hungry, tired, or stressed. Pay attention to its cues – you’ll be more likely to notice anxiety and stress. It’s called body awareness.

Be aware of what triggers your unpleasant menopause experiences.

Are your hot flashes worse because you’re more anxious? Eating more sugary foods? Exercising less?
Is your brain fog worse because you’re drinking more alcohol? Not drinking enough water through the day, not moving every 2 hours, not going outside in the fresh air?
Why is your sleep worse? Alcohol? Not exercising? Too much on your To Do List (read Tips #1 and #2). Worrying about things you can’t control? Taking on too much in what’s supposed to be a holiday?

Becoming aware of the hormonal changes of the menopause transition will reduce your worry and fear. 

During COVID the number of divorces went up. Not surprising!  Living at home together 24 hours a day with stress, worry and fear, too much work or not enough work, not enough money, not enough family or too much family, puts a strain on relationships. But like everything else, it depends on how you perceive things, how you act on your emotions, and how you practice empathy, kindness, and understanding in your relationships.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

12 Tips for Menopause-Friendly Holidays – TIP #8: MOVE MORE SIT LESS

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Move regularly! Move more sit less!

Exercise at least 5 days a week, 30 minutes per day, or break it up into 10-minute chunks throughout the day.

Physical activity reduces stress and boosts your brain function, mood, and immune system.

Women in midlife should do appropriate exercises regularly:
  • Aerobic activity (e.g. walking briskly or jogging) helps maintain a healthy weight.
  • Strength-training (e.g. resistance bands or light weights) reduces body fat and strengthens muscles.
  • Stability and balance exercises (e. g. tai chi and yoga) help prevent falls and fractures.
  • Gentle stretching improves flexibility and helps reduce injuries.

 

Make it fun and sustainable.

If you have an exercise routine, do your best to stick with it through the holiday season. It will improve your wellbeing and possibly your menopause symptoms as well.

Here are five reasons why you don’t want to give up exercise:
  • Exercise makes you happier and healthier to endure the holiday demands
  • Exercise keeps you from putting on weight
  • Exercise is good for your brain because it increases blood circulation to your brain, making your thinking sharper (less menopause brain fog)
  • Exercise improves sleep
  • Exercise releases endorphins, neurotransmitters that boost mental health.

 

If you don’t have an exercise routine then today is a good time to start one.

What do you like to do physically? Walking? Dancing? Running? Exercise online classes? All this is possible to do even during the pandemic and at home.

I discovered these two websites in March and follow their exercises often, check them out:

Yoga With Adriene

 20 minute full body workout.

Go for walks outside as often as you can. It’s good for your body especially if you walk after meals (which burns calories and decreases weight gain).  It’s as simple as move more sit less!

Exercising regularly doesn’t have to mean being a gym rat.

One of the most common New Year’s resolutions must surely be to exercise more. Many of us have made this decision and congrats to you if you are still exercising regularly by June!

The main thing is to move more sit less — read more here.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

12 Tips for Menopause-Friendly Holidays – TIP #7: SLEEP PROPERLY

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It’s no surprise that today’s uncertainties—health, family, job, personal finances, all the bad news from around the globe—can disrupt your ability to sleep. On top of that, your menopause may be causing sleep difficulties. But the good news is that you can learn to sleep properly.

Lack of sleep can make you even more stressed, depressed, and grumpy. If you are well-rested you are less likely to feel the need to fill up on caffeine and eat sugary treats. You’ll cope better with the demands of the busy festive season, and the brain fog, fatigue, and irritability common in menopause are less likely to bother you.

If you’re having trouble falling or staying asleep, here are a few things you can try to sleep properly:

Limit caffeine intake.

The stimulant effects of caffeine, in coffee, tea, soft drinks, and chocolate, can linger in your body for up to 20 hours.

Don’t drink alcohol in the evening.

It is a sedative but it disrupts your sleep (it cuts down the amount of deep, restful sleep you’ll get).

Follow a regular sleep routine.

Try to go to bed and wake up at about the same time every day, even on weekends

Sleep is good for you!

Prioritize it over Netflix and your social media. It takes time to get to the deep regenerative sleep, so go to bed early.

Don’t look at screens for at least one hour before bed.

The blue light decreases your levels of the hormone melatonin, tricking your body into thinking it’s not time to sleep. Use the settings in your computer, smart phone or tablet to turn on” dark mode” or “night mode” to reduce the amount of display light.

Get a bedtime routine.

Relax and “turn off” your brain, such as meditation, breathing exercises, and stretching before bed.

Sleep in a quiet, dark, cool room.
Magnesium at bedtime helps you sleep.
If you can’t get a good night’s sleep, then take a nap.

Napping is healthy; it improves alertness, concentration, and memory Take a short nap, 15-20 minutes – a longer nap may not make you more energetic, in fact it may make you groggy. Nap after lunch but before 3 PM so as not to disrupt your night’s sleep.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

 

12 Tips for Menopause-Friendly Holidays – TIP #6: EAT NUTRITIOUS FOOD

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You have choices! And healthy choices don’t necessarily taste bad!  When you eat nutritious food you’ll feel better and enjoy better health!

Chocolate is processed food, coffee isn’t water!

Instead you can make deserts with pure cacao, which is good for you, and drink water when you wake up in the morning, after your coffee(s), and throughout the day.

You feel and perform better and have an easier menopause when you eat real food (grows or walks in the fields), drink enough water (2L for brain health, but stop drinking at least 3 hours before bedtime to avoid nightly trips to the bathroom), and move regularly.

There is little evidence that supplements boost the immune system.

Experts say that the best you can do is to eat well (“eat nutritious food”), meaning lots of colourful vegetables and fruits, which contain lots of vitamins and minerals.

Vitamin C boosts the immune system but you should get it mainly from dietary sources—which means the food you eat, not from pills. Eat lots of food rich in vitamin C like citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli, and spinach.

With age, absorption of some nutrients from food diminishes so you may want to supplement with a multivitamin a day to prevent any deficiencies.

Women over 50 should also aim for a daily intake of 1200-1500 mg of calcium, mainly from food, 2000IU of vitamin D from supplements, and omega 3 fatty acids from fish and supplements.

Have your cake (or chocolate, or chips) and eat it too! But have a plan to eat it wisely. Set your boundaries. For example, plan to have a piece of cake or a handful of chips once or twice a day and stick with it.

Be conscious of what you eat, when you eat, and why. Are you really hungry every time you reach for food? If you’re not, find out what’s making you wanting to eat. Is it boredom? Anxiety? Fatigue? Thirst? Fear? Loneliness? Sadness? Sorrow? Food is sustenance. If you’re eating for other reasons then address them appropriately.

Every time you want to eat but you don’t feel hungry, go for a walk instead, inside or outside. This distraction will take away the urge to eat. And it’s good to move (read TIP #8, coming soon).

Be aware of your food – really look, smell, taste, and enjoy your meal. Take the time to be present while you eat. Don’t eat while watching TV, scrolling through your feed, or talking on the phone. Be present with your food. Appreciate who grew it, harvested it, and brought it to you. Be grateful, and eat nutritious food!

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

12 Tips for Menopause-Friendly Holidays – TIP #5: ENGAGE IN POSITIVE THINKING

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You’ve been in situations where you and someone else are going through the same experience but see it completely different (is the glass half full or half empty?).  When you engage in positive thinking you’ll feel better and enjoy better health.

You may not see much to be positive about while living through a pandemic with bothersome menopause symptoms, but seeing things more positively (seeing the glass as half-full) may help you live longer, have less depression and distress, cope better in times of stress, be more resistant to colds, and have better heart health and psychological and physical well-being.

If you’re optimistic then positive thinking comes naturally to you. If you tend to be pessimistic here’s some homework to become more positive. To really engage in positive thinking requires practice and consistency and please do attempt to this at home:

  • Periodically check your thoughts – are they negative or positive? If they are negative try to put a positive spin on them.
  • How do you talk to yourself when things don’t go well? Practice positive self-talk. Be your best friend and talk to yourself like you’d talk to your BFF. Be kind, gentle, forgiving, and encouraging with yourself.
  • If a negative thought comes on, take a mental step back and try to assess your bad thought rationally.
  • Think about things you’re thankful for. Even during a pandemic and a bumpy menopause transition there are things to be thankful for. Find them and remember them often. Gratitude helps you to see the glass half-full. Keep a gratitude journal and write in it daily.
  • You can’t stop the pandemic but you can choose how to respond to it. Instead of worrying about what might happen, act on what you can change. For example, you can follow public health advice like wearing a mask and staying away from indoor gatherings.
  • If your menopause transition is bothering you remember that for every (peri)menopause challenge there’s a solution!
  • Surround yourself with positive people. Having a safe community of women in (peri)menopause is very important – it will help you feel understood and listened to, and it will lift you up.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

 

12 Tips for Menopause-Friendly Holidays – TIP #4: USE HUMOUR AND LAUGHTER

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Humour and laughter may allow you to feel in control of a situation and make it more manageable. It also helps to release fears, anger, and even stress.

Humour therapy (yes, there’s such a thing!) uses the power of smiles and laughter to aid healing. Scientists are researching the way laughter appears to change brain chemistry and boost the immune system.

You need a strong immune system now more than ever (eating colourful fruits and vegetables also helps, read TIP #6 on Saturday).

Humour improves the quality of life for you and those around you. You’ve probably heard the expression laughter is the best medicine! If you can make people laugh, and laugh with them, you’re bonding and improving each other’s emotional and physical health.

You may have been told when you were a child to stop being goofy and silly. If that’s the case adulthood is the perfect time to ignore that advice. Even in the hardest of times you may be able to see something humorous.

Allow yourself and those around you to be silly and laugh together.

Don’t feel guilty for laughing during the pandemic. We often laugh as a way of expressing anxiety over new and uncomfortable situations.

Read about the short-term and long-term benefits of laughter according to the Mayo Clinic, one of the most reputable resources on health, Stress relief from laughter? It’s no joke. When it comes to relieving stress, more giggles and guffaws are just what the doctor ordered. Here’s why.

Remember to watch more comedies and less news.

Tell jokes.

Watch funny YouTube videos. Funny cat videos are among the most popular on YouTube, for a good reason!

Force yourself to laugh at something and you’ll start laughing for real. It works!

If you bought presents in advance and can’t remember where you hid them, LAUGH!  Life is too short. Live it fully and joyfully!

Laugh at life and you’ll feel less stressed!

Positive thinking is so important, especially now, as we’re living through a pandemic that seems to be getting worse every week.

You can’t stop the pandemic but you can choose how you deal with it.

 

Teresa Isabel Dias is a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women at work and at home so they’ll feel like themselves again and enjoy a vibrant and productive life.

Grab a quick guide and subscribe to the MenopausED Newsletter on the MenopausED home page.

If would like to know how Teresa can improve your menopause transition then schedule a complimentary Discovery Call at MenopausED.org.

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