The E in the P.L.E.A.S.E Yourself! Six Tips For An Easier Menopause Transition is for
Eating nutritiously
Eat a variety of foods each day to get the nutrients you need for good health.
Eating is an act of self-preservation but it should also be an act of self-respect, self-love, and self-care. You should strive for giving your body what it needs in the form of good quality and nutritious food.
Many women gain weight during the menopause transition, mostly due to aging (muscle mass naturally decreases with age) and lifestyle (your having less energy during this phase of life can lead you to becoming more sedentary).
Menopause symptoms like night sweats that disturb sleep may affect weight indirectly.
Mood changes can interfere with healthy lifestyle habits and weight-management behaviors.
Body composition and fat distribution change and fat tends to accumulate in the middle, around the belly.
Here’s a quiz to see how well you know about nutrition.
Pay attention not only to what you eat but also to why, when, where, how, and how much you eat.
WHAT
A well-balanced diet includes a variety of vegetables and fruit and lots of fibre each day, protein, healthy fats, little added refined sugars, and very few processed foods. It should include 2 litres (8 cups) of water, especially important for brain and skin health, and no soft drinks, juice, or alcohol.
This type of diet is associated with lower risk of heart disease and a diet rich in fruits and vegetables is protective against cancer.
Weight gain during the menopause transition may increase hot flashes and night sweats.
Eating a protein, fibre, and a healthy fat at each meal increases satiety, you won’t feel hungry soon after, limits the amount of food you eat, and cuts down on snacking.
Proteins
Proteins are made of amino acids which are essential for every function that takes place in your body and brain. You can get your protein from animal or plant sources. These foods contain proteins that provide all essential amino acids: fish, milk, eggs, chicken, pork, and beef. Plant-based foods like legumes, grains, soybeans, and some nuts and seeds also contain good amounts of protein. For more information about proteins good for your brain I highly recommend that you read Brain Food by Dr. Lisa Mosconi, a Neuroscientist & Neuro-Nutritionist.
Fibre
Carbohydrates, particularly sugars and refined grains (pasta, white flours, and rice), are quickly broken down into sugar which your cells use for energy. If your cells don’t use it all, it is stored as fat in your fat cells.
Instead of getting glucose (energy) from white foods (pasta, bread, sugar, and baked goods) get it from onions, turnips, rutabaga, dried apricots, kiwi fruit, grape, red beets, and honey. Three tablespoons of honey will give your brain the energy it needs for one day!
If you have a sweet tooth you don’t have to give up sweets. Instead of refined sugar use sweeteners like honey, maple syrup, and stevia in beverages and baking.
Eat carbs that are rich in fibre and have a low glycemic index foods (raise your blood sugar levels slower). Dietary fibre can be divided into soluble and insoluble fibre. Soluble fibre (dissolves in water to form a gel-like material) slows down your digestion, helping you feel fuller longer, and it can help lower blood cholesterol and glucose levels. It’s found in oatmeal, blueberries, peas, beans, apples, citrus fruits, carrots, barley, Brussel sprouts, and psyllium.
Insoluble fibre helps your digestive tract eliminate waste quicker, may prevent constipation, and it’s found in wheat bran, whole-wheat flour, nuts, beans, dark leafy greens, cauliflower, green beans, and potatoes.
Healthy fats
The type of fat you eat is more important for health than the total amount of fat you eat. Choosing foods that contain mostly healthy fats instead of foods that contain mostly saturated fat prevents heart disease, which is the number-one killer of postmenopausal women.
Healthy oils include olive, avocado, flaxseed, grapeseed, sunflower, sesame, canola, and coconut.
Foods that contain healthy fats include nuts, seeds, avocado, fatty fish (salmon, salmon roe, sardines, anchovies, arctic char).
Limit foods that contain saturated fat: cream, beef, processed meats, canned coconut milk or cream, ice cream, cheeses, some desserts and bakery products, fried foods.
WHY
Are you reaching for food because you’re hungry? Or sad? Nervous? Anxious? Lonely? Bored?
Negative emotions like stress, anxiety, nervousness, boredom, worry, and loneliness may lead to a feeling of emptiness or an emotional void. Food is believed to be a way to fill that void and falsely gives you a temporary feeling of fullness or wholeness.
Could you engage in some other activity other than eating to address the emotion you’re feeling? Like drinking water, breathing deeply, going for a walk, taking a 20-min nap, doing yoga, meditating, calling a friend, reading a few pages of a book or magazine?
Food journaling can help you to reach your healthy eating goals. In addition to tracking what and how much you eat and drink, consider tracking your thoughts, feelings, and emotions before and after eating.
WHEN
Sugar can only enter your cells with the help of insulin, a hormone produced by the pancreas. Your insulin levels will go down and your fat cells can then release their stored sugar to be used as energy when you don’t eat for a few hours. The idea of intermittent fasting (IF) is to allow the insulin levels to go down long and far enough to burn off fat and it also gives the pancreas a rest which reduces the risk of developing diabetes.
This can be as easy as limiting the hours of the day when you eat, for example, from the evening till the morning (7 PM to 9AM) by avoiding snacking or eating at nighttime, all the time.
WHERE AND HOW
Sit at a table when you eat. Research shows that when you treat a meal like a meal instead of a snack you feel more satiated and eat less often.
Look at your food, smell it, and appreciate it. Savour it; eat slowly, taking the time to chew properly since digestion starts in the mouth. Chewing breaks down the food into smaller particles and mixes them with saliva to help digestion. And it takes the brain 20 minutes to register the food you ate, so if you eat too fast you’ll still feel hungry after you finish and will be more likely to eat more.
HOW MUCH
The new theory about weight loss is that counting calories isn’t the only thing that matters to maintain healthy weight. I believe healthy weight is not just about doing one big thing right it is about doing a lot of small things properly, regularly, and consistently.
Don’t eat more than you need for your body needs. Example: if you are out walking or biking you will need more calories than if you’re sitting at your desk for 8 hours.
Make half of your plate vegetables and fruit. The protein should be the size of the palm of your hand and the carbs should be rich in fibre and take up ¼ of the plate only.
Canada’s Food Guide Healthy Food Choices
Small, gradual changes to what you eat and how active you are can make a big difference over time.
Learn 7 Ways to maintain health body weight from cancer.ca
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.
The E in the P.L.E.A.S.E Yourself!
/in Nutrition/by Teresa Isabel DiasThe E in the P.L.E.A.S.E Yourself! Six Tips For An Easier Menopause Transition is for
Eating nutritiously
Eat a variety of foods each day to get the nutrients you need for good health.
Eating is an act of self-preservation but it should also be an act of self-respect, self-love, and self-care. You should strive for giving your body what it needs in the form of good quality and nutritious food.
Many women gain weight during the menopause transition, mostly due to aging (muscle mass naturally decreases with age) and lifestyle (your having less energy during this phase of life can lead you to becoming more sedentary).
Menopause symptoms like night sweats that disturb sleep may affect weight indirectly.
Mood changes can interfere with healthy lifestyle habits and weight-management behaviors.
Body composition and fat distribution change and fat tends to accumulate in the middle, around the belly.
Here’s a quiz to see how well you know about nutrition.
Pay attention not only to what you eat but also to why, when, where, how, and how much you eat.
WHAT
A well-balanced diet includes a variety of vegetables and fruit and lots of fibre each day, protein, healthy fats, little added refined sugars, and very few processed foods. It should include 2 litres (8 cups) of water, especially important for brain and skin health, and no soft drinks, juice, or alcohol.
This type of diet is associated with lower risk of heart disease and a diet rich in fruits and vegetables is protective against cancer.
Weight gain during the menopause transition may increase hot flashes and night sweats.
Eating a protein, fibre, and a healthy fat at each meal increases satiety, you won’t feel hungry soon after, limits the amount of food you eat, and cuts down on snacking.
Proteins
Proteins are made of amino acids which are essential for every function that takes place in your body and brain. You can get your protein from animal or plant sources. These foods contain proteins that provide all essential amino acids: fish, milk, eggs, chicken, pork, and beef. Plant-based foods like legumes, grains, soybeans, and some nuts and seeds also contain good amounts of protein. For more information about proteins good for your brain I highly recommend that you read Brain Food by Dr. Lisa Mosconi, a Neuroscientist & Neuro-Nutritionist.
Fibre
Carbohydrates, particularly sugars and refined grains (pasta, white flours, and rice), are quickly broken down into sugar which your cells use for energy. If your cells don’t use it all, it is stored as fat in your fat cells.
Instead of getting glucose (energy) from white foods (pasta, bread, sugar, and baked goods) get it from onions, turnips, rutabaga, dried apricots, kiwi fruit, grape, red beets, and honey. Three tablespoons of honey will give your brain the energy it needs for one day!
If you have a sweet tooth you don’t have to give up sweets. Instead of refined sugar use sweeteners like honey, maple syrup, and stevia in beverages and baking.
Eat carbs that are rich in fibre and have a low glycemic index foods (raise your blood sugar levels slower). Dietary fibre can be divided into soluble and insoluble fibre. Soluble fibre (dissolves in water to form a gel-like material) slows down your digestion, helping you feel fuller longer, and it can help lower blood cholesterol and glucose levels. It’s found in oatmeal, blueberries, peas, beans, apples, citrus fruits, carrots, barley, Brussel sprouts, and psyllium.
Insoluble fibre helps your digestive tract eliminate waste quicker, may prevent constipation, and it’s found in wheat bran, whole-wheat flour, nuts, beans, dark leafy greens, cauliflower, green beans, and potatoes.
Healthy fats
The type of fat you eat is more important for health than the total amount of fat you eat. Choosing foods that contain mostly healthy fats instead of foods that contain mostly saturated fat prevents heart disease, which is the number-one killer of postmenopausal women.
Healthy oils include olive, avocado, flaxseed, grapeseed, sunflower, sesame, canola, and coconut.
Foods that contain healthy fats include nuts, seeds, avocado, fatty fish (salmon, salmon roe, sardines, anchovies, arctic char).
Limit foods that contain saturated fat: cream, beef, processed meats, canned coconut milk or cream, ice cream, cheeses, some desserts and bakery products, fried foods.
WHY
Are you reaching for food because you’re hungry? Or sad? Nervous? Anxious? Lonely? Bored?
Negative emotions like stress, anxiety, nervousness, boredom, worry, and loneliness may lead to a feeling of emptiness or an emotional void. Food is believed to be a way to fill that void and falsely gives you a temporary feeling of fullness or wholeness.
Could you engage in some other activity other than eating to address the emotion you’re feeling? Like drinking water, breathing deeply, going for a walk, taking a 20-min nap, doing yoga, meditating, calling a friend, reading a few pages of a book or magazine?
Food journaling can help you to reach your healthy eating goals. In addition to tracking what and how much you eat and drink, consider tracking your thoughts, feelings, and emotions before and after eating.
WHEN
Sugar can only enter your cells with the help of insulin, a hormone produced by the pancreas. Your insulin levels will go down and your fat cells can then release their stored sugar to be used as energy when you don’t eat for a few hours. The idea of intermittent fasting (IF) is to allow the insulin levels to go down long and far enough to burn off fat and it also gives the pancreas a rest which reduces the risk of developing diabetes.
This can be as easy as limiting the hours of the day when you eat, for example, from the evening till the morning (7 PM to 9AM) by avoiding snacking or eating at nighttime, all the time.
WHERE AND HOW
Sit at a table when you eat. Research shows that when you treat a meal like a meal instead of a snack you feel more satiated and eat less often.
Look at your food, smell it, and appreciate it. Savour it; eat slowly, taking the time to chew properly since digestion starts in the mouth. Chewing breaks down the food into smaller particles and mixes them with saliva to help digestion. And it takes the brain 20 minutes to register the food you ate, so if you eat too fast you’ll still feel hungry after you finish and will be more likely to eat more.
HOW MUCH
The new theory about weight loss is that counting calories isn’t the only thing that matters to maintain healthy weight. I believe healthy weight is not just about doing one big thing right it is about doing a lot of small things properly, regularly, and consistently.
Don’t eat more than you need for your body needs. Example: if you are out walking or biking you will need more calories than if you’re sitting at your desk for 8 hours.
Make half of your plate vegetables and fruit. The protein should be the size of the palm of your hand and the carbs should be rich in fibre and take up ¼ of the plate only.
Canada’s Food Guide Healthy Food Choices
Small, gradual changes to what you eat and how active you are can make a big difference over time.
Learn 7 Ways to maintain health body weight from cancer.ca
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.
International Women’s Day 2021 – Who’s looking after your health?
/in Lifestyle/by Teresa Isabel DiasThe 2021 International Women’s Day theme is #ChooseToChallenge. Research shows that 62% of women say they don’t have time to find out about their health! You probably look after the health of everyone else in your family before you take a breather and think about your own health. This International Women’s Day, choose to challenge yourself by putting your own health first:
Be aware of your body and your health
In perimenopause it’s normal to feel like everything is “out of order” and changing rapidly. Are you bleeding more than usual? Is fatigue preventing you from doing all the things you used to? Can’t sleep because of night sweats? Does sex hurt so you’re avoiding it? If it doesn’t feel right, check it out. Give me a complimentary Discovery Call. I don’t push drugs (I’m a pharmacist but I don’t like medications myself) and if I cannot help you then I’ll refer you to another specialist who can.
Engage in lifestyle interventions that will improve your physical, mental, and emotional health
Eat nutritiously, sleep properly (avoiding alcohol may improve your sleep), stay positive, take breaks throughout the day to relax and breath slowly, intentionally, and mindfully, and move as much and as often as you can (take a meeting on the phone while walking inside or outside). Learn to manage stress if you can’t avoid it. It’s a vicious cycle: stress and anxiety increase hot flashes and hot flashes are stressful. If you have a hot flash, try Cognitive Behavioural Therapy (CBT)—not CBD! Remember that although it may be uncomfortable for a few minutes, it won’t kill you and it too shall pass.
Respect, love, appreciate, and be kind to yourself
Self-care is as important as caring for others. Do something you enjoy at least once a day (screen time doesn’t qualify as self-care). Down-time is as essential for health as keeping up with your chores is to running a household, and you can’t outsource it. Allow yourself to sit down (no screens) and daydream. Dreaming is free and while you’re dreaming you’re not worrying about the uncertainty you’re living in.
Be present—in the moment—not in the past or in the future
Do not multitask. Do one activity at a time and be present in it. Be present when you brush your teeth rather than thinking about your To Do List or something else. Be present when you’re cleaning and cooking. Being in the moment is good for your mental wellness, but multitasking is poison for your brain and worsens menopausal brain fog.
Remember that you are not alone
Millions of women are celebrating International Women’s Day, #IWD2021, while going through the changes of menopause. Each woman will experience menopause in her own unique way, but as the saying goes we are all in this together. If you’re not sure that what you’re experiencing is part of the midlife change then reach out. I’m here to help you navigate the changes of menopause.
Look after your health, do not miss (even during COVID) your
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.
Menopause myth-busting tips! Get the facts.
/in Menopause, Perimenopause/by Teresa Isabel DiasThere are a lot of myths about menopause and I love busting them! I’ll let you in on some of my menopause myth-busting tips.
Women are so confused by the secrecy and myths surrounding the hormonal changes of midlife that it’s no wonder that most women have a hard time navigating menopause while staying vibrant and productive.
Helene Tragos Stelian, hostess of the Empowering Women in Midlife Facebook Group, invited me to do a Facebook Live to bust myths and I started with this question:
What word comes to mind when you hear “menopause”?
If you’re like most women you will be more likely to come up with a negative word than a positive thought.
In the video below I challenge you and give you some menopause myth-busting tips on how to change your perspective of the menopause transition – from a negative experience to a natural phase of life with many PAUSE-itives (despite the hormonal roller-coaster, the hot flashes, lower sex drive, and some sleepless nights, all manageable BTW!)
If you’re going through the turbulence of the menopause transition then seeing it with a positive attitude or mindset will help you navigate the changes more easily. Really!
Myth: I’m too young for menopause
Fact: Perimenopause, the years leading up to menopause when you start noticing changes, can start in your late 30s or early 40s.
Myth: All women get fat in menopause
Fact: Fat tends to accumulate around the belly but you can get rid of it. I did and in the video I tell you how.
Myth: Menopause is hell and life is over
Fact: OK, going through menopause can be turbulent, challenging, and hard. But it doesn’t have to be. I help the women in my practice accept themselves and their menopause because it is an unavoidable phase of a woman’s life (like puberty in reverse). We work on symptom management but also on mindset because it’s important to be PAUSE-itive and to see midlife as a time of many possibilities. Menopause is an ideal time to start thinking and working (through lifestyle interventions, counselling, and support) on who you want to be at 60, 70, 80 and 90!
Myth: Menopause is only hot flashes
Fact: We wish! Especially those of us who also get mood swings (when I was in perimenopause my son once asked me if I was bipolar!) and rage (road, house, and work rage!); want to kill our husbands and scream at our kids; and experience low libido, itchy skin, aches and pains, anxious thoughts, hair loss, and difficulty concentrating and remembering our own kid’s names!
Myth: Menopause is something you just have to put up with
Fact: This requires two explanations. Firstly, all women go through menopause and there’s no stopping that (for the definition of menopause watch the video). Secondly, no woman suffers needlessly and alone under my watch. True, many women experience physical, emotional, and mental challenges in midlife due to hormonal changes. But as a pharmacist and Certified Menopause Practitioner (NCMP), I provide 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.
I hope these menopause myth-busting tips help you!
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.
I’ll go to jail before I hit menopause!
/in Mental health/by Teresa Isabel DiasI kid you not, these words, “I’ll go to jail before I hit menopause”, were written in the chat by one of the attendees of my PAUSE-itive Get-Together events.
Several woman mentioned their irritability in perimenopause. People around us say and do things that provoke our internal reaction, leading to an external overreaction that no-one, ourselves very much included, expects or understands. Take your pick of adjectives: over the top, out of character, overblown, uncalled for, something I regret or feel embarrassed about later. But “I’ll go to jail before I hit menopause” is not a good option!
For most women irritability is less of a problem in postmenopause; on the other hand not giving a damn about what others think seems to be more common in postmenopause.
How can you minimize irritability in perimenopause?
Breathe awareness is a calming technique you can use every time you feel yourself becoming irritated, before you say or do something you’ll regret later.
I highly recommend this breathing class, How We Breathe Matters, I took with Deborah Rubin last fall to lower my stress. It was one of the best $20 I ever spent.
Deborah says “Healthy breathing practices are one of the most effective ways to stabilize your emotions, build resiliency, improve health issues and cultivate immune and respiratory health, all of which are especially beneficial while you navigate this unique time together.” She refers to the pandemic but you can add perimenopause to the mix.
Yoga is also effective. You can learn to do it and then take 5-10 minute yoga breaks throughout the day to stay calm, or whenever you feel you’re getting irritable. The only instructor who was able to make me fall in love with yoga and benefit from it was Yoga with Adriene, free online. She started 2021 with a Breathe 30 Day Yoga Challenge that you can start any time. I’ve done it and I recommend it.
I was introduced to Yoga Nidra by Restore Yourself with Michelle. All I had to do was lie down comfortably and allow her voice and instructions to slow down my brain waves and feel very calm and thought-less during the 35 minutes of the practice. I also felt very relaxed and energized for hours afterwards.
Tai Chi is something I’m learning this year. It’s continuous, soft, slow, rhythmical movement with the breath. I’m a swimmer and because of the pandemic I haven’t been able to swim for 5 months and I find Tai Chi the closest activity to swimming, albeit much dryer and slower!!
Meditation. Many apps teach you how to get started and help you to practice daily. My version of meditation is called “brain time-outs”. I get away from my desk, stand in front of a window, look out as far as my gaze can go (to give my eyes a break from screens), and I keep my brain focused on my breath. I allow no other thoughts for 5-10 minutes. Very calming and brain-cleansing! This is also the technique I use to fall back to sleep in the middle of the night when the odd night sweat wakes me up. It works 99% of the time.
Stay connected. If you have a friend who understands what you’re going through and is willing to lend an ear so you can dump it all out, it may be very cathartic and helpful.
These days there are a lot more causes of irritability than fluctuating hormones: the pandemic, lockdown, kids at home, homeschooling, bored teenagers moping around the house, working from home, too much work, not enough work, etc. can all contribute to stress. If you think you are stressed out, not just irritable, take action.
February is American Heart Month and it is important to remember that stress can increase your risk for heart disease. If you are stressed, take care of it – talk to your doctor about it.
To learn more about stress, watch this North American Menopause Society (NAMS) video What Women Need to Know About where Dr. Marla Shapiro interviews Dr. Rebeca Thurston, Pittsburgh Foundation Chair in Women’s Health and Dementia and Professor of Psychiatry, Clinical and Translational Science, Epidemiology and Psychology about the insidious effect of stress in our modern lives.
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.
Myth – Menopause affects old women
/in Perimenopause/by Teresa Isabel DiasThere are many myths about menopause. Here’s one: Myth – Menopause affects old women. But the FACT is that perimenopause can start in your late 30s or early 40s, a far cry from old age – when you still wear a jean jacket, take your snowboard out for a run, drink from a Mason jar as said in the Baroness Von Sketch Show – watch it here:
Most women start peri knowing little about what to expect. They probably know about hot flashes but many other symptoms—memory problems, fatigue, mood swings , anger and rage, loss of libido, aches and pains, anxiety, self-doubt, and even heart palpitations—are also possible and these are rarely put into the context of the hormonal changes of midlife.
Believe it or not (you should believe it!), many women are diagnosed with a mental health problem instead of perimenopause or hormonal imbalance, and consequently prescribed inappropriate medication that won’t help and may worsen the problem due to adverse effects. Have you, or a woman you know, experienced this? LMK.
And yes, like many women you may be unaware of and unprepared for (peri)menopause. There are many reasons for this, including the secrecy surrounding menopause, embarrassment, lack of intergenerational sharing, and doctors’ lack of training about this natural and inevitable phase of a woman’s life.
Many women I work with tell me that their doctors dismissed their complaints and told them they are too young to be in peri. Too often, women in peri are told to “hang in there and this too shall pass”.
Well, at least the doctor in the sketch was right about one thing: perimenopause challenges may last for several years! That’s one more reason why women should get evidence-based, relevant, and up-to-date information and support to navigate peri.
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.
Rocking Midlife Podcast “Navigating Menopause with Teresa Dias”
/in Menopause/by Teresa Isabel DiasIn 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:
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
/in Mental health/by Teresa Isabel DiasThe 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
/in Mindfullness/by Teresa Isabel DiasUsually 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?
/in Alcohol/by Teresa Isabel DiasEveryone 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:
Many US surveys define:
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
/in Diet, Exercise/by Teresa Isabel DiasYour 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.