{"id":626,"date":"2023-06-27T21:54:10","date_gmt":"2023-06-27T21:54:10","guid":{"rendered":"https:\/\/www.itmaybemenopause.com\/?p=626"},"modified":"2023-06-27T23:49:15","modified_gmt":"2023-06-27T23:49:15","slug":"5-important-lifestyle-strategies-to-implement-into-your-daily-routine-to-optimize-your-health-during-menopause","status":"publish","type":"post","link":"https:\/\/www.itmaybemenopause.com\/index.php\/2023\/06\/27\/5-important-lifestyle-strategies-to-implement-into-your-daily-routine-to-optimize-your-health-during-menopause\/","title":{"rendered":"5 important lifestyle strategies to implement into your daily routine to optimize your health during menopause"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p>If you\u2019re like a lot of us, you came into this stage of menopause thinking you were going to experience a few symptoms like hot flashes &amp; irregular periods &amp; that by monitoring your hormones, you would be able to find a pill or a more natural alternative that would balance things out for you until you get to the other side.<\/p>\n\n\n\n<p>And, like most of us, you didn\u2019t realize that it was going to be such a significant physical &amp; emotional transformation. You didn\u2019t realize there were other symptoms or that everything that was working \u2018just fine\u2019 would suddenly be messed up &amp; require change.<\/p>\n\n\n\n<p>Thankfully, a lot more women are talking about this phase more openly &amp; sharing experiences so you can begin to recognize what is normal &amp; what is not.&nbsp;<\/p>\n\n\n\n<p>It\u2019s true there is<strong> no magic pill<\/strong> for menopause (sorry to say). But, it doesn\u2019t have to be as HARD as we make it!<\/p>\n\n\n\n<p>This stage DOES require some <strong>simple changes<\/strong> to our nutrition + lifestyle habits so we can <strong>reduce our symptoms + support our bodies<\/strong> through this transition in the <strong>healthiest way<\/strong> possible.<\/p>\n\n\n\n<p><strong>If you are ready<\/strong> to explore, I\u2019m ready to help guide + cheer you on along the way.<\/p>\n\n\n\n<p><strong>Here are just a few tips to get you started:<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nutrition:&nbsp;<\/strong><\/h2>\n\n\n\n<p>During this stage, it\u2019s important to give your body the best fuel you can give it &#8211; consistently &amp; holistically.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Don\u2019t skip meals. Eat consistently to keep your blood sugar balanced.<\/li>\n\n\n\n<li>Avoid added sugars. These are often hidden in \u2018healthy\u2019 foods like yogurts, nut milks, protein bars, crackers, salad dressings.<\/li>\n\n\n\n<li>Eat more leafy greens &amp; cruciferous vegetables. These are super important right now. This fiber &amp; the added micronutrients help with hormonal balance &amp; detoxification.<\/li>\n\n\n\n<li>Focus on balanced meals &amp; nutrients rather than restricting calories or fats\/carbs. Ideally, you want protein, fats &amp; fiber in every meal. Eating this way will reduce symptoms &amp; help you feel better &amp; more energized.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Movement:<\/strong><\/h2>\n\n\n\n<p>During this stage, exercise &amp; movement are more important than ever. We often don\u2019t realize that we have \u2018slowed\u2019 down our energy output &#8211; whether by skipping workouts or adjusting to physical limitations (whether fatigue or anxiety or menopause symptoms).&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Add resistance &amp; weight training to your workout routine<\/li>\n\n\n\n<li>Try new&nbsp; movement &#8211; like hiking, yoga, dance, swimming, etc.&nbsp;<\/li>\n\n\n\n<li>Walk more &#8211; this can be as simple as parking your car further away from the door or taking the stairs or getting out for a quick walk after lunch or dinner<\/li>\n\n\n\n<li>When you meet up with friends, take a walk or hike together. Don\u2019t sit. Move!<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Stress:<\/strong><\/h2>\n\n\n\n<p>Stress wreaks havoc on our hormones (not to mention every other part of our bodies). While it\u2019s hard to avoid, you can certainly practice healthy ways of managing it.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get outside as much as you can<\/li>\n\n\n\n<li>Walk barefoot or do some gardening to ground yourself<\/li>\n\n\n\n<li>Practice meditation &amp; mindfulness<\/li>\n\n\n\n<li>Talk a walk<\/li>\n\n\n\n<li>Prioritize time for yourself &#8211; doing things you love<\/li>\n\n\n\n<li>Practice new methods of stress reduction that don\u2019t involve alcohol or eating out&nbsp; &#8211; good for stress levels, grounding &amp; bone health<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sleep:<\/strong><\/h2>\n\n\n\n<p>Sleep issues are common at this stage. Don\u2019t let them get the best of you. Instead, find ways to strengthen your nighttime routine &amp; support your body to rest well.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stop eating a few hours before bedtime<\/li>\n\n\n\n<li>Turn off screens a few hours before bedtime<\/li>\n\n\n\n<li>Get good exercise during the day&nbsp;<\/li>\n\n\n\n<li>Get a few minutes in the morning sun to set your circadian rhythm for the day<\/li>\n\n\n\n<li>Do something quiet to relax before you go to bed<\/li>\n\n\n\n<li>Journal&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Environment:<\/strong><\/h2>\n\n\n\n<p>Most of us are unaware of how endocrine-disrupting chemicals are adding to our body burden &amp; contributing to menopause symptoms.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start making safer swaps to your personal care products (body, skin, makeup, teeth, etc.)<\/li>\n\n\n\n<li>Make some clean swaps to your household cleaners (laundry, bathroom, kitchen, etc.)<\/li>\n\n\n\n<li>Avoid plastics when possible &#8211; single use, food packaging, to-go packaging<\/li>\n\n\n\n<li>Store food in glass &amp; get rid of non-stick cookware.&nbsp;<\/li>\n\n\n\n<li>Clean up the products &#8211; personal care, cleaning<\/li>\n<\/ul>\n\n\n\n<p>These are just a few of the many lifestyle habits that contribute to our overall health &amp; reducing menopause symptoms. You don\u2019t have to do them all at once. Just choose an area that speaks to you where you are right now &amp; start making some small changes. In a short time, you will realize how those little changes go a long way.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><em>Need help in any of these areas? I\u2019d love to help you out. I offer programs that address each of these areas. Use the link below to schedule a free consultation where we can chat more specifically about your needs &amp; how we might work together to set you up for a smoother menopause transition. <\/em><\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.itmaybemenopause.com\/index.php\/free-consult\/\" target=\"_blank\" rel=\"noreferrer noopener\">SCHEDULE A COMPLIMENTARY 20-MIN CONSULT<\/a><\/div>\n<\/div>\n\n\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re like a lot of us, you came into this stage of menopause thinking you were going to experience a few symptoms like hot flashes &amp; irregular periods &amp; that by monitoring your hormones, you would be able to find a pill or a more natural alternative that would balance things out for you&hellip;<\/p>\n","protected":false},"author":2,"featured_media":627,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2,5,3],"tags":[],"class_list":{"0":"post-626","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"category-lifestyle","9":"category-nutrition","10":"entry","11":"one-third"},"featured_image_src":"https:\/\/www.itmaybemenopause.com\/wp-content\/uploads\/2023\/06\/Manage-your-menopause-600x400.jpg","featured_image_src_square":"https:\/\/www.itmaybemenopause.com\/wp-content\/uploads\/2023\/06\/Manage-your-menopause-600x600.jpg","author_info":{"display_name":"Karen Smith","author_link":"https:\/\/www.itmaybemenopause.com\/index.php\/author\/karen-friend-smith\/"},"jetpack_featured_media_url":"https:\/\/www.itmaybemenopause.com\/wp-content\/uploads\/2023\/06\/Manage-your-menopause.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/posts\/626","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/comments?post=626"}],"version-history":[{"count":3,"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/posts\/626\/revisions"}],"predecessor-version":[{"id":631,"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/posts\/626\/revisions\/631"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/media\/627"}],"wp:attachment":[{"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/media?parent=626"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/categories?post=626"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.itmaybemenopause.com\/index.php\/wp-json\/wp\/v2\/tags?post=626"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}