Category: exercise

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Brain fog is real

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In perimenopause, the years leading up to menopause, they work unpredictably.  Your sexual hormones, estrogen and progesterone, fluctuate and you may experience many physical, cognitive, and emotional changes, including brain fog.

 

Working through perimenopause can be dreadful if you experience:
  • fatigue
  • insomnia
  • hot flashes and/or night sweats
  • irritability
  • mood swings
  • palpitations
  • anxiety and worry
  • memory loss, problems with recall and/or brain fog
  • reduced concentration
  • loss of confidence

 

Brain fog can be a consequence of simply getting older, in both men and women.

 

For midlife women, fluctuating hormones during the menopause transition can cause brain fog.

 

In midlife you are at the peak of your career and the demands on your cognitive function—from work, family, older parents, and others—are very high.

 

What can you do to decrease brain fog?

Menopause symptoms, such as poor sleep, may exacerbate brain fog. If night sweats, which are hot flashes that happen at night, wake you up frequently, night after night, month after month, that’s going to affect your cognition, your brain function. You feel and function worse. But night sweats should be treated. Call me and find out how.

Mood swings are common in menopause. If you’ve had depression in the past, check with your doctor if you’re feeling depressed to ensure it gets treated.

Eat well. The Mediterranean diet lowers the risk of pre-clinical Alzheimer’s disease (this benefit was been shown in a large randomized trial!). Read more about the Mediterranean diet on my blog.

Exercise. Engage in various types of exercise—cardio, strength training, and balance—for better heart, brain, and bone health. You don’t have to walk 10,000 steps/day. Just 15 minutes/day of brisk walking improves your cognitive function.

Manage your stress in whatever way works for you: baths, reading, meditation, slow breathing, listening to music, waking in nature, talking with a friend. Be mindful, live in the present moment.

 

If you’d like to know how to minimize night sweats, improve your sleep, and decrease brain fog then book a FREE Discovery Call with me.

Do you know how strong your bones are?

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Recently I hiked the most strenuous section of the Bruce Trail (the northern section in Bruce Peninsula National Park).

With a heavy backpack, I hiked 24 km (return) in 48 hours, mainly on rocky ground, over boulders, up and down cliff faces (really!), and so on. I had to stop to enjoy the beautiful vistas because I couldn’t walk safely without looking at the ground.

The most strenuous section of the Bruce Trail

 

The first goal of this adventure was not to get injured, most likely by breaking a bone after falling.

That’s because at my age, over 50, if I (or you, if you’re over 50) fall from a standing height and break a bone, I will be diagnosed with osteoporosis and most likely will have to take medication to prevent future factures.  Best to avoid that!

Here are some numbers to elucidate the importance of preventing osteoporosis and fractures:

  • The most important risk factor for bone loss in midlife women is menopause (all women go through menopause!)
  • Women lose 50% of their bone during their lifespan and half of that loss happens in the first 10 years after menopause (the last menstrual period)
  • Osteoporosis affects over 20 million Americans
  • Osteoporosis leads to approximately 1.5 million fractures each year
  • In 2001, the National Osteoporosis Foundation estimated that the annual cost of health care and lost productivity related to osteoporosis was $17 billion

What can you do to prevent osteoporosis and fractures?

  • Consume enough calcium, protein, vitamin D, and magnesium. As you age your ability to absorb vitamins and minerals may be reduced. The healthiest calcium comes from food; supplementation should be considered when dairy consumption is low. Check here how much calcium you are eating on average from your diet. You can also check the content of calcium in foods other than dairy.
  • Get enough vitamin D through exposure to sunlight (about 15 minutes of daily sun exposure). If you’re over 50 and live in a northern country like Canada you should supplement with 1000-2000 IU of vitamin D daily
  • Maintain a healthy body weight – being too thin (BMI under 19) is damaging to your bone health.
  • Move! Regular weight-bearing exercise is best for bone health. But you should also participate in exercise activities that improve balance, posture, coordination, and muscle strength.
  • Be cautious about preventing falls, inside the home and outside, or especially if you’re hiking the most strenuous section of the Bruce Trail!
  • Don’t smoke
  • Drink (alcohol) moderately or not at all (more than one alcoholic drink per day also increases your risk of breast cancer, and all alcohol ruins your sleep)
  • Be aware of your osteoporosis risk factors, and get an early diagnosis and treatment if needed.

Would you like to know your osteoporosis risk factors? The proper amount of calcium and vitamin D for you? Schedule a FREE Discovery Call with me. I’d be happy to talk with you about your bone and muscle health – and your menopause, of course!

Get out there this summer. Move. A lot. Carefully!

Almost done!

 

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.

Four fundamentals of good health to boost your immune system

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Especially right now we need to maintain a healthy immune system to reduce our chances of getting sick with the corona virus.  There are many unsubstantiated claims flying around, some made by people seeking only a quick profit.  But here are four fundamentals of good health to boost your immune system.

I’ve always believed, and experts agree, that a healthy lifestyle that incorporates the four fundamentals for good health is good for the immune system:

  1. Healthy diet
  2. Physical exercise
  3. Proper sleep
  4. Be aware of your thoughts

 

Let’s look in more detail at the four fundamentals of good health to boost your immune system:

 

1. Healthy diet

There is little evidence that supplements boost the immune system. Experts say that the best you can do is to eat well, meaning lots of colourful vegetables and fruits, which contain lots of vitamins and minerals, and drink lots of water.

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.

There must be some synergy in all the components of an orange or red pepper that are better for us than laboratory-synthesized ascorbic acid sold as a vitamin C supplement.

Read more about a healthy diet that is also good for your brain in this article by Dr. Lisa Mosconi.

Eating healthy foods will also help you to avoid weight gain as we hunker down to slow the spread of COVID-19. I’m a big fan of the Mediterranean-style diet.

 

2. Physical activity

Exercise not only boosts your immune system but also improves your brain function and your emotional health.

We are being told to stay home to slow the spread of COVID-19, but don’t hold on to that as an excuse to not move. There are many ways you can still move or exercise.

Walk around your home or backyard, dance, do jumping jacks with your kids, or go up and down stairs. Take advantage of the many free exercise and yoga classes available online. I discovered this CBC offer and I do it every other day.

If it’s allowed, go outside. Fresh air and being in nature are also good for you. Call a friend and enjoy the company (but maintain your physical distance!).

 

3. Sleep

It’s no surprise that all today’s uncertainties—health, family, job, personal finances, a constant barrage of bad news from all around the globe, etc.—can disrupt your ability to sleep.

But proper sleep is essential for good health and a strong immune system. Now it’s more important than ever.

While we sleep our brain gets rid of toxins that we accumulated during our waking hours and it rejuvenates itself. Neurons (brain cells) grow and are repaired while we sleep; that’s also when we create and organize memories. Sleep also helps with decision-making, hence the saying “Sleep on it”! And we all have many important decisions to make these days regarding work, business, finances, health, family, friendships, etc. With proper sleep you’ll make better decisions with less stress.

Many women in perimenopause and menopause report difficulty sleeping. But before you head for the medicine cabinet ensure that you have good “sleep hygiene”, which is a variety of habits and practices that help in getting a good sleep. Learn more at the National Sleep Foundation.

 

4. Be aware of your thoughts

To calm yourself down, you must become aware of what’s going on in your mind, of your thoughts, and you should recognize that catastrophizing is useless. Your thoughts are not reality. The more you think the more you suffer.

As Eckart Tolle says “You can stop your thoughts by recognizing the futility and distractive nature of that type of thinking and begin to see that a lot of unhappiness are produced by the narratives of your mind”.

Tolle recommends that you re-direct your attention away from your thoughts to the energy of your body and breath; that will calm the activity of your mind.

Learn more at his website.

 

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.

Did you know that anxiety can trigger hot flashes?

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I’m writing to you today because your menopause symptoms don’t go away just because we’re living in a pandemic.  On the contrary!

Did you know that anxiety can trigger hot flashes?

Emotions such as anxiety or anxious feelings are known to trigger, bring on, hot flashes and night sweats (hot flashes that happen at night are called night sweats and combined these two are called vasomotor symptoms).

But before I get deeper into that, a few words on the pandemic:

I hope you have been physically distancing and socially connecting because that’s the right thing to do. We are all in this together and we need to keep each other healthy.

What you do today will affect me and what I’ll do tomorrow will affect you so it’s a good time not to be selfish, to think communally, and to do the best for all – which right now seems to be staying away from other people.  Period.

I was already working from home and I don’t have children around (I still worry about my kids, especially my eldest who’s living with a physician and therefore is at higher risk of getting COVID-19) so my working routine hasn’t changed much.  But I haven’t been able to focus on my work very well because I’m a healthcare professional and I need to keep abreast of the news that seems to be changing all the time.

So back to my topic for the day:  how anxiety can trigger hot flashes. 

In these uncertain, extraordinary, and downright scary times that may be affecting how you work, how you make money, how you educate your children, and how you pay your bills, it may be hard not to feel anxious.  It’s ok to feel some anxiety, that’s human and expected at this time, but if anxiety interferes with the way you live, it’s gone too far.

If you can control or avoid anxious feelings you may improve your hot flashes and night sweats and also your mental health.

How to keep anxiety under control?

Remember that your thoughts aren’t reality.

Especially at 2 AM!  During the night, when you can’t sleep, your mind wanders and imagines the worst-case scenarios.  It’s all in your head.  Really!  Stop thinking.  Start focusing on your breath, be in the moment.

Your bed is safe and you don’t help anyone by worrying about everything in the middle of the night.  A good night’s sleep will help you face another day in better shape and disposition.  Pay attention to when your thoughts are making you anxious and bring them back to the present.

Focus on here and now, on what you’re doing, instead of what you’re thinking.  This may also decrease the number of night sweats you experience during the night, since anxiety can trigger hot flashes.

Reduce your news intake.

If you’re like me and follow the news about the pandemic, please do so in healthy amounts.  If you notice that the news you’re watching or reading triggers anxiety or a hot flash, just pause and focus on the rising and falling of your breath for ten seconds.

Conscious breathing activates the parasympathetic nervous system, which is responsible for lowering the stress hormone cortisol and as well as inflammation levels.  That’s good for your hot flashes and for your health in general.

Even better than consuming news all day long, set aside some time during the day, preferably away from bedtime, to get your coronavirus news and updates.If you worry then try journaling, writing your worries down.  If you feel powerless, focus on what you can do to help the situation, such as staying away from other people, donating to the Food Bank, buying groceries for a neighbour, calling a friend, and so on.

Make a list of things you are grateful for

If you think hard and long there are still many! Whenever you catch yourself having a fearful thought (before you trigger a hot flash!) think of something on your list.

Whenever you wash your hands

OFTEN, and for 20 seconds each time, sing a song.  Sing out loud—maybe others will join in.  Sing a vibrant, happy song that takes you back to wonderful memories.  And smile!  Better times will come.  We are making history…

Be compassionate with yourself and others

You’re going to have ups and downs.  When you’re up, try to bring others up with you.  When you’re down, ask others for help.  You’re not perfect and you’re not bad.  You’re human.  And remember, so are those around you.

Before getting into bed

stretch, slow down, meditate, don’t look at screens, focus on your breath, and allow yourself a relaxed bedtime routine.

Exercise and get outside

While still allowed and keep two metres away from anyone else, of course.  More than ever it is important to stay active.  Exercise—like sleep, food, and water—are essential for your physical and mental health.  Just Do It.  True, exercise can be a hot flash trigger (more triggers at the bottom of this newsletter) but regular exercise has been shown to reduce the number of hot flashes.  Every time I stopped exercising every other day I would get more hot flashes.  I keep a regular fitness schedule, but now that swimming pools and my (building) gym are closed I’ve been walking daily and doing these.  If yoga (probably not the hot type!) is your thing, or if you want to try it, check this out.

Other hot flash triggers:

  • Emotions (anxiety, stress)
  • Too much clothing or bed covers
  • Hot environment
  • Hot baths
  • Hot hair dryers
  • Hot beverages (coffee, tea, soup)
  • Alcohol
  • Exercise (regular exercise reduces hot flashes)
  • Spicy food
  • Sugar
  • Smoking


This coming week, write down the things that trigger your hot flashes and try to avoid them as much as possible.

 

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.

How To Prevent Falls And Fractures On Snow And Ice

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It’s the beginning of February and, as expected in the city where I live, and perhaps where you live too, there’s snow and ice on the ground. For your safety—especially in postmenopause—it’s important to know how to prevent falls and fractures on snow and ice.

In postmenopause when levels of estrogen are very low you are at higher risk of diseases related to lack of estrogen, like heart disease, osteoporosis, and dementia. Walking is very good for the heart, bones, and brain. However, walking in snowy and icy conditions poses many risks and may turn out to be bad for your bones (fracture) and your brain (concussion) if you happen to fall.

A new analysis shows that in Toronto, between 2006 and 2015, there were almost 30,000 emergency department visits and 2,800 hospitalizations from falls on snow. The median age of people who visited emergency departments was 51 years, and the median age of those who were hospitalized was 59 years. Forty-six per cent of emergency department visits were for falls considered urgent or potentially serious, with about 8% considered life-threatening. Injuries most often affected the knee and lower leg, head, and the elbow and forearm. I know a speech therapist who’s been helping a lady regain her speech ability for 1.5 years following a fall on the ice, and she didn’t hit her head on the ground, she just fell heavily on her behind!

Also, if you fall from a standing position and break a bone you will be diagnosed with osteoporosis. We want to avoid this diagnosis for as long as we can!

There are many factors that contribute to slipping, falling, and getting injured.

  • Footwear (high heels/shoes that don’t fit well)
  • Type of surface you walk on (going down a hill, sleek driveways)
  • Type of footwear (lacking slip-resistant soles)
  • Biomechanics of your walk including muscle strength, posture, balance (medications like sleeping pills, antihistamines, and cold and flu meds can affect balance) *
  • Illness (vertigo, dementia)
  • Unsafe behaviour (don’t walk in the dark)
  • Temperature and snow or ice precipitation (freezing and thawing, black ice)

It is a Catch-22. You need, should, and want to walk year-round but it could be dangerous in snowy, icy conditions. What should you do?

Here are some recommendations for how to prevent falls and fractures on snow and ice:

  • Wear boots or shoes that have good grip
  • Wear ice cleats (take them off as soon as you walk indoors to prevent slipping)
  • Walk slowly, take small steps, with your feet pointed outwards.  Walk like a penguin — watch this cute (and informative) short video from Alberta Health Services
  • Walk straight, don’t lean forward
  • Keep your hands out of your pockets
  • Don’t text or talk on your phone and walk at the same time
  • Use handrails on stairs and ramps
  • Don’t carry heavy things that can make you lose your balance (wear a back pack)
  • Find an indoor mall in your area and walk fast and safe indoors (10,000 steps a day safely!)

The American Heart Association recommends that adults accumulate at least 150 minutes (2.5 hrs) of moderate to vigorous physical activity per week.

If, despite all these tips, you can’t walk during the winter, here are some other physical activities for you:

  • water aerobics
  • dancing (ballroom or social. Or in the kitchen!)
  • tennis (single or doubles)
  • biking (spin class, stationary bike)
  • swimming laps
  • aerobic dancing
  • jumping rope
There are lots of physical activities you can choose from even in the northern winter.

Don’t isolate yourself at home and don’t not allow the winter blahs to set in. Get out and move in the safest way you can. If you can find company to join you, even better!

I wish you a happy, exercise-full, and safe winter!

P.S.
For information from Osteoporosis Canada on types of exercises for healthy bones, and to learn about strength training, balance, aerobic physical activity, and posture awareness, visit
https://osteoporosis.ca/bone-health-osteoporosis/exercises-for-healthy-bones/.

 

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 Tips – How to Thrive in the Holidays, #9 DON’T GIVE UP EXERCISE

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In this season of stress (and often, over-eating), remember, don’t give up exercise!  Keeping your life under control while experiencing poor sleep, memory problems, hot flashes, fatigue, mood swings, and other unpleasant menopause challenges is hard enough. Add to that the stress and “must dos” of the Holiday season and you may want to get under the bed and resurface on December 26th, or go on a vacation by yourself.

I’ve been there! But I’ve learned some useful strategies not only to survive but also to thrive and enjoy the holidays that I want to share with you:

Menopause Tips – How to Thrive in the Holidays

 

#9 DON’T GIVE UP EXERCISE (chewing doesn’t count as exercise)

With so much to do it may seem easy and OK to eliminate your workouts in the weeks before the holidays. Don’t do it. Even if your New Year’s resolution is to work out three times a week in 2020, don’t give up exercise in 2019.

Five reasons why you don’t want to give up exercise:

1.Exercise makes you happier and healthier to endure the holiday demands.

2.Exercise keeps you from putting on weight.

You’ll eat more during the festive season, so to avoid gaining weight you must burn those extra calories.

3.Exercise is good for your brain.

Exercise increases blood circulation to your brain making your thinking sharper (less menopause brain fog).

4.Exercise improves sleep.

Many women in menopause complain of poor sleep. Exercising improves sleep.

5.Exercise releases endorphins, brain transmitters that boost mental health.

That’s why exercise makes you feel good, energized, and more alert; and it may even help you tolerate your annoying guests better! You can read more about “8 Ways Walking Changes Your Brain For The Better, According To Science”, here.

If your excuse is that there’s too much to do and you don’t have time to exercise, cut out something less important from your To Do List – read more on #1 MAKE YOUR LIFE EASIER DURING THE HOLIDAYS (and afterwards).

Exercise = health. Nothing this holiday is more important than your health and the health of your loved ones.

You have choices, chose what’s best for you – good nutrition and movement!

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).

Walk after your holiday meal and catch up on each other’s lives while walking.

How often do you get the chance to talk with your son or daughter and burn calories at the same time?

There’s an added bonus for those living in cold weather – your body has to work harder to keep its temperature up, burning calories more quickly!

Don’t think of exercise as a chore, think of it as an investment in your health now and in the future!  Over the holidays, don’t give up exercise!

 

If you missed the earlier tips (or just want to read them again), you can find them on my blog:

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.

Are you aging well?

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Are you aging well?  A long time ago I worked in a pharmacy and many of my patients were senior citizens. They often told me “Oh dear! You don’t want to get old!” to which I always replied, “Yes I do. The alternative isn’t very good!”

Aging isn’t appealing and in a society that seems to value looking young over wisdom and experience we try to hide our aging in many ways. (BTW, I stopped colouring my hair!) The reality is, we can’t stop aging. Don’t let the anti-aging commercials for expensive products trick you into thinking that you can. We can’t stop aging but we can choose how we age.

Our choices include the food we eat, how much we move, how long we sleep, what thoughts we put into our heads, and how much stress we allow in and out of our lives.

A healthy lifestyle before old age helps us to age well. Proper nutrition, enough sleep, and exercise on a regular basis are for our senior health what RRSPs are for our retirement income, an investment.

The earlier we start investing the better the benefits. But it’s never too late to adopt healthy lifestyle habits. Habits are hard to form but if you keep at it you’ll get into the habit. Do you ever have to force yourself to brush your teeth before bed? No! Because your parents, probably, instilled that habit in you when you were young and now it’s routine, you don’t even have to think about it, you just do it. Many other good habits can become as regular as brushing your teeth. You just have to repeat them often enough until you do them naturally.

Eating nutritious food, exercising, and even positive thinking can be learned and incorporated into your lifestyle slowly and steadily until they become…a habit, a part of your daily and weekly life.

I’m not saying it’s easy. I’m saying it’s possible, if you want it to be! If you put in the effort. It’s an investment you can choose to make now in order to live better later.

To find out more about what you should be doing to age well, join me and Dr. Vivien Brown on Tuesday, September 17, at 6:30 PM.  Dr. Brown will be talking about her book “A Woman’s Guide to Healthy Aging – Seven essential ways to keep you vital, happy and strong”.  You can learn more and register here.

Dr. Vivien Brown is a family physician in Toronto, a well-known national and international speaker, and author of A Woman’s Guide to Healthy Aging – Seven essential ways to keep you vital, happy and strong. Dr. Brown is past President of the Federation of Medical Women of Canada, Former Chair of the Consumer Education Committee for the North American Menopause Society, board member of the Women’s Brain Health Initiative, and Health Choices First.

Let’s break the menopause taboo. Let’s talk about 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.

Are you apple-shaped or pear-shaped?

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Women come in all shapes and sizes. A new study found that postmenopausal women with normal weight have a higher risk of cardiac disease if they are apple-shaped rather than pear-shaped.

During the menopause transition when estrogen levels fluctuate and decline, weight gain is common and changes in body shape occur – fat tends to migrate to the middle of the body and deposit around the waist.

BMI or Body Mass Index is a tool that checks your weight against your height and is used by healthcare practitioners to determine if a woman is underweight, normal weight, overweight, or obese.

                             BMI       

Underweight                Below 18.5

Normal                     18.5–24.9

Overweight                 25.0–29.9

Obesity                  30.0 and Above

 

It is known that the higher the BMI the higher the risk for certain diseases such as heart disease, high blood pressure, type-2 diabetes, gallstones, breathing problems, and certain cancers.

The total body fat in women with normal BMI isn’t associated with a higher risk of cardiovascular disease (CVD) but where these normal-weight women store their fat may determine their risk of heart attacks and strokes.

Results from research led by Dr. Qibin Qi, an associate professor at the Albert Einstein College of Medicine, New York (USA), on US postmenopausal women (predominantly white) found that higher belly fat (apple-shaped) was associated with increased risk of cardiovascular disease while higher leg fat (pear-shaped) had a lower risk of CVD. Women with high belly fat and high leg fat had a three-times increase of CVD.

apple-shaped pear-shaped

Are you apple-shaped or pear-shaped?

 

Why is accumulation of fat around the belly (apple-shaped rather than pear-shaped) detrimental for heart health of postmenopausal women?

Because fat stored around the belly is not only skin deep, it is also inside the body covering the organs. Fat stored around the organs in the abdomen increases risk of certain diseases such as diabetes, higher cholesterol levels, inflammation, and heart disease. The reason why fat accumulated around the legs may protect women from disease isn’t completely understood but it may be because it doesn’t cause problems in other parts of the body.

Science shows that being overweight and obese is detrimental to your overall health, but so is being apple-shaped without being overweight. Where does that leave you if your body weight, BMI, and body-shape put you at increased risk for disease?

Dr. Qui said “While there have been some large studies of genetic determinants of upper- and lower-body fat, fewer large studies have focused on lifestyles factors, though modifiable factors such as physical activity and dietary intakes are thought to play key roles in determining an individual’s fat distribution”.

That means that the food you eat and the amount and type of physical activity you do play an important role in how much and where you accumulate fat.

You can’t change your genes but what you eat and what you do in terms of physical activity are yours to choose. Some choices are easier than others. But if you are apple-shaped and not doing anything it may cost you your life. So why not try something?

I know it isn’t easy. I work at it every day. Due to family history I have a higher risk of diabetes and my hips are narrow, making me a good candidate for being apple-shaped if I don’t watch what I eat and what I do.

The most helpful thing, I believe, is to make good choices a habit in your life. Because once you’re doing something by habit you aren’t struggling to do it. Do you huff and puff and complain every time you brush your teeth? No, it’s been a long habit.

Until good nutrition and proper exercise become part of your daily or weekly routine—until they become a habit—it will be hard to keep at it.  But if you stick with it for 3 months, at least, the more likely you are to succeed.

Here are some tips for good nutrition and physical activity:

 

Eat wisely:
  • Eat several servings of fruits and vegetables daily, especially dark greens and colourful fruits and vegetables
  • Stop buying food in boxes. Processed foods are higher in fats and other less-healthy ingredients
  • Reduce portions. Most people eat more food (calories) than needed and recommended for good health. Remember that to lose weight you need to eat fewer calories than you spend. So, if you aren’t engaging in physical activity then most of what you eat will be stored as fat.
  • Drink water. Before you reach for that glass of wine, think about the calories and the increased risk of breast cancer
  • Cook from scratch. I make many of the recipes on lentils.org
  • Make a menu plan for the week with an accompanying shopping list and buy the groceries you need (no junk) once a week. This helps to save money and calories, and it decreases food waste.
  • Eat mindfully. Look at the food on your plate, smell it, appreciate the flavours in your food, and eat s-l-o-w-l-y. If possible with good company. I believe a meal is an occasion, not just fuel.
Be physically active:
  • Women 40+ should engage in 120 minutes of exercise per week
  • Exercising doesn’t have to mean that you need a membership fee and must hit the gym daily but remember that there are three types of exercise women should do – cardio, weight bearing or strength exercise, and balance. Ok, four, since stretching is also very important! But to get rid of the fat in the middle, exercises targeting the mid-section, improving core strength, may offer the best results (running, for example, isn’t likely to strengthen your core). Not sure what type of exercises to do? Hire a trainer. Don’t have money for a trainer? I hear you. I needed to get rid of my muffin top so I invested my money in my health, I hired a trainer twice a week and stopped buying clothes and shoes. We have choices, remember? Choosing your health first should be your priority. After a few months I reduced my workouts with my trainer to once a week. I can’t let him go because I know I don’t have the will power to go to the gym on my own twice a week. If money is an issue, hire a trainer for 3 months if you can’t afford it longer and learn how to exercise properly (posture, repetitions, etc.), and afterwards go to the gym and do the exercises on your own.
  • Mix things up. It’s boring and not ideal for your body to do the same exercises over and over again. Combine all three types of exercises (cardio, strength and balance) weekly and do some exercise EVERY DAY. If you are into gadgets there are plenty of models and types to help you track your activity.
Be kind to yourself:
  • Don’t hit yourself over the head with guilt and abuse if you didn’t eat the recommend servings of vegetables, or had more ice cream or pasta than you should and then didn’t burn them off by exercising. Remember, don’t tell yourself what you wouldn’t tell your best friend. Respect and compassion for your own person are important to succeed (not being perfect) at everything.
  • Do better next day and keep trying your best …but don’t find excuses to get you off the hard work. Very little is accomplished without hard work. Your health isn’t the exception! It took me eight months of faithful exercising and watching what I ate (less carbohydrates-meaning goodbye to my beloved six slices of bread a day) to fit into a dress that didn’t make me look like an apple.
Don’t do it alone:
  • Surround yourself with women who understand what you are going through, and better yet, women who are willing to support you and change their shape with you! Needing help isn’t a sign of weakness. As I always say: There’s help. I can help you!
  • If you need me to encourage you one-on-one, support, or help starting out, call me. I offer 15-minute discovery calls free.  Or book an appointment to change your life, and shape, in three months!

 

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.

 

 

Events

Improving Sleep for Women, with my guest Sarah Good

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Celebrate International Women’s Day and then have a restful, recharging sleep.  Would getting better sleep change your life?   Would it make everything else in your day easier or more satisfying?  At this ONLINE event we’ll learn about Improving Sleep for Women from my guest speaker Sarah Good.

Sarah works with and helps people with invisible disabilities or health challenges to become more active and live their lives more fully.  She is a registered occupational therapist and a mindfulness meditation teacher in Ottawa. Sarah is on a mission to help women sleep better so they can be leaders in their families, communities, and work places.

At this event Sarah will talk about Improving Sleep for Women and help you improve your sleep. She will discuss ways to change your habits and routines which can improve your sleep, leading to you feeling more rested, happier, and more productive.

This is a ONLINE event through Zoom.  To attend you’ll need a computer or smart device and an internet connection. If you register, a few days prior to the event I will email you a link to join the webinar online. Five (5) minutes before the event just click on the link and you’ll join us.

So please join me to learn about Improving Sleep for Women!  Click here to learn more and to register.

 

Tighten Your Waistline Forever, with Adriano Cavaliere

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Want to tighten your waistline forever? And who doesn’t?  You should attend my upcoming special event with my guest speaker, trainer and chef  Adriano Cavaliere.  Like most women, I found my body shape changed in perimenopause and I accumulated fat around the waist. Then I started training with Adriano and….

During the menopause transition women tend to put on weight and their bodies change shape. Fat tends to accumulate around the waist and besides being unpleasant it also increases the risk of certain diseases, like heart attacks and diabetes.

It happened to me too! Then I started working with Adriano, a professionally-trained chef and personal trainer, and I was able to tighten my waist! But that wasn’t the only thing Adriano help me with. With exercises to strengthen and tighten the core, to improve posture, balance, and breathing, and a nutritious, wholesome healthy diet, I was able to lose 4 kg (8 lbs) and fit in my sexy grey dress again.

In this workshop I will help you to understand:

  • What goes on in your body and mind during the menopause transition
  • How hormone changes affect your metabolism, your weight, your shape, your stamina, and your willingness to exercise

My guest speaker, Adriano Cavaliere, will talk about his 6 Foundational Principles:

  • Eating – quality food for your metabolic type
  • Drinking – half you body weight in ounces per day
  • Sleeping – quality sleep, when and for how long
  • Thinking – positive thoughts, not stinking thinking
  • Moving – quality movement, and facts you don’t know
  • Breathing – why it’s so important
  • Discussion on the wheel of life assessment

Bring your exercise mat, wear comfortable clothing, and be ready for light exercise!

Adriano will demonstrate some movement and will share some healthy recipe salads from his collection.

Teresa will sell products to increase energy, reduce hot flashes, and help you feel sexy again!

Time for Q&A and to sign up to train with Adriano 101!

 

Learn more and register here.

 

Adriano’s Bio

Adriano is a professionally-trained chef and personal trainer with 17 years of experience in hospitality and 10 years in the fitness industry. He has evolved his practice in a unique way that combines both nutrition and exercise. “Food that is delicious, nutritious and movement with a scientific approach”. Adriano’s Health Services @lifestyle_chef

Come out for a few hours of fun learning and tighten your waistline forever!

Spring to Health: Peak Performance Strategies

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Spring To Health:  Peak Performance Strategies to Support Your Active Lifestyle

Do you want to stay fit, healthy, and keep your energy high from dusk till dawn? Join the Spring to Health team for our upcoming workshop: Peak Performance Strategies to Support Your Active Lifestyle.

We’ll touch on top industry trends in movement, mindset, and healthy eating so you can be at your best.

Cider and Snacks will be provided!

 

Our Expert Speakers:

 

Rebeka Ly | Essential Oil Wellness Educator

Pre/Post Workout Support

Learn what natural supports can be implemented before and after you move your body. Hear from athletes who implement these strategies and the results they are getting performance-wise because of it!

Instagram: @addoliving

Facebook: @addolivingpage

Website: www.addoliving.com

 

Jill Werner | Neurological Physiotherapist

Train Smarter Not Harder

The secret to your best workout is in your recovery from your last. Why do you workout? To stay strong? To live a healthier life? To be able to do all the things you would like to do with ease? Let’s talk about how to get the most out of your workouts! How to hack your workouts to -get stronger, -think more clearly, -feel better and -even look younger! A few simple things you can do to maximize your return from your workouts!

LinkedIn: https://www.linkedin.com/in/jill-werner-40bb4b194/

Facebook: @JillWernerPhysicalTherapy/

 

Teresa Isabel Dias | Pharmacist & Certified Menopause Practitioner

Fitness for 40+:  Best exercise solutions for midlife

Are you doing the same thing but getting fatter around the middle? The hormonal changes of midlife (40+) modify the type of fat a woman produces and where in her body it gets stored. Learn what’s going on in your body during this phase of life and how to get inches off your waist.

Web: https://menopaused.org

LinkedIn: https://www.linkedin.com/in/teresaismenopaused

Facebook: @menopaused/

 

Larisa Makuch | Mindset Coach

Master Your Mindset:  Three peak performance secrets to be your best

It’s not a secret that top performers in sports, fitness, business, and life have mastered their mindset. They make up about 3% of the population. Their strategies are simple, yet 97% of people don’t use them. Or they quit before they see the results they’re after.

We’ll take a look at what a peak performer’s mindset consists of, how you can tap into your hidden superpowers and three things you can do immediately to up level the performance in your active life.

LinkedIn: www.linkedin.com/in/larisa-makuch

Facebook: @larisamakuchcoaching/

Instagram: @larisamakuch/

 

Spring to Health:  Peak Performance Strategies to Support Your Active Lifestyle

Learn more and register here.

Like us on Facebook: https://www.facebook.com/springtohealth/

#SpringtoHealth

Breast cancer is preventable – learn how

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Breast cancer is preventable. Yes, it’s true. Breast cancer is never far away from a woman’s mind.  But breast cancer is preventable – join this ONLINE event to find out how.

Most of us know someone who developed breast cancer and we know how hard it is to go through the diagnosis and treatment. Today the survival rate for women with breast cancer is higher than ever due to great advances in treatment.

But what about preventing breast cancer? Is there anything you can do? Yes, many, because breast cancer is preventable.

In this ONLINE workshop you will learn about lifestyle choices to decrease your risk of breast cancer.

This is an ONLINE event provided through Zoom. You don’t need any special technology or apps to attend. After you register for this event I will email you a link to join the meeting. Just click on the link 5 minutes before the event and join us.

Learn more and register here.

I offer one-on-one consultations and other services.  If you want to talk you can reach me through any of the contact methods here.

Would you like to become a member of my WHIM (Women’s Health In Midlife) Network?

We are a group of women who enjoy

  • knowing more about our midlife health and well-being;
  • socializing, interacting, and connecting with women going through similar experiences;
  • venting and being understood by women that “are/have been there”;
  • supporting and being supported by other midlife women.

Find out more and become a member here!

Helping women thrive through every stage of menopause

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