Our next guest blog post is on the topic of menopause, from Yanina Purcell, owner of Fit2BU Health Coaching.
We have known Yanina for over 15 months now as she is a Precision Nutrition Super-Coach. We worked together on her introduction to ProCoach and have built a strong relationship over the months as we both fine-tune our online coaching techniques.
Yanina is my go-to subject matter expert on the subject of menopause. In her own words…
“I help women entering and going through menopause to feel sexy and vibrant again. Using a combination of nutritional, fitness and mindset coaching, I work with women to help them achieve their ultimate fitness goal in a supportive and positive way. I believe in a holistic approach to health and that it is never to late to start or continue to strive for a better lifestyle. If you are wondering why your health and fitness routines are not working anymore, you are in the right place. I can help you reprogram your life.”
Over to Yanina..
Menopause Survival Guide Without Using Meds
Of course, listen to what your doctor says.
And also listen to what your body says.
We both know that what you eat and how you move can make a HUGE improvement in some of the symptoms of menopause. Not to mention how common it is for us ladies to gain weight at this time of life. (Ugh!)
And as we both know eating better and moving more can help you stave off other issues like heart disease, diabetes and osteoporosis.
What do I specifically recommend to help you “eat better and move more”?
Seven things. Here goes:
First – Hydrate:
Drink more water.
The general consensus is to drink 8-10 glasses per day. And, if you don’t feel you need that much you definitely need to at least drink enough throughout the day so that you’re not thirsty.
I know that’s easy to say but really, it’s also easy to do.
Try having a full glass first thing in the morning before you eat or drink anything.
Don’t like plain water? Add in some berries, chopped frozen fruit, or cucumber and mint.
Prefer tea? Steep some sliced lemon and/or ginger or your favourite caffeine-free herbal teabag. This counts toward hydration as well.
You can also keep a large bottle or mug beside you all day wherever you work so it’s always easy to grab and have sips throughout the day to make sure you’re not getting thirsty.
Second – Bump up your intake of whole plant foods:
Things like (yes, you guessed it) vegetables, fruits, beans, nuts and seeds. We’re going for quantity here. Try to include them in every meal and even most (if not all) of your snacks.
Want another reason to eat more plants?
Plant-based diets are associated with fewer hot flashes. Bonus!
Plus, my recipe below is your “no excuse” solution to getting more veggies wherever you go.
Third – Don’t forget high-quality protein:
While you’re chomping your plant foods don’t forget to include some good quality protein (and healthy fats) from eggs, chicken, fish, meat, nuts and seeds (and their butters).
With animal foods we’re aiming for quality so try to get organic, wild, and/or pasture-raised if you can.
Fourth – Some things you want to cut back on:
Reducing and/or eliminating alcohol, caffeine and processed foods can have a tremendous impact on balancing your hormones naturally without the help of pharmaceutical medications.
With those increases in hydration, whole plant foods, and quality protein, you simply won’t have as much room for alcohol, caffeine, and processed foods with added salt and sugar.
You already know that’s good news, right?
Fifth – Move:
If you don’t do this already try to move up to 5 hours per week. You can gradually increase that over time, and believe me, you will thank yourself!
To do this, include things like walking (especially outdoors in the sun, if possible), or even some weight-training.
You’ve heard the saying that the best exercise is the one you’ll actually do?
Well, go ahead and do it. 🙂
Sixth – Get enough sleep:
I’m talking 7-9 hours per night. Seriously!
Sometimes menopause can bring on (or ramp up) sleep problems.
The most important thing to do is set a daily routine where you’re relaxing with no screen-time (computers, tablet, phone, tv) a couple hours before your bedtime. Electronic devices emit strong blue light which can prevent the release of melatonin, your sleep hormone. Try reading a book or having a bath. It’s also important to have dim lights in your surroundings to reduce your exposure to blue light before bed. Regular indoor lighting is usually blue light. Ideally you would use amber or red lights, or even be ultra-stylin’ with blue-blocker sunglasses.
Seventh – Find great stress relieving activities:
Do whatever works for you. Just make sure you do it regularly as a preventative measure to avoid accumulated stress.
Have you tried meditating, deep breathing, or having a warm bath? What about the newest craze of colouring? I have a colouring book 🙂
Bonus points for using exercise as a form of stress relief.
You now have an arsenal of great ideas to stave off those menopause symptoms naturally.
If doing it by yourself sounds like too much hard work, maybe coaching could help. Changing habits, learning new strategies, losing and keeping off weight can all be difficult to do alone. If you feel you need an extra hand with it all, check out how my coaching could solve this problem for you. Click here to learn more.
Then go ahead and make two of these mason jar salads to eliminate any excuse of not being able to get fresh veggies when you’re out and about.
Recipe (Veggie): Mason Jar Salad
3 tablespoons almond butter
Add first four ingredients to a small bowl & whisk until smooth.
Tip: Wide-mouth jars work best for this amazing way to bring veggies with you wherever you go!
If you would like to join one of Yanina’s coaching programs, please get in contact with her, here.., I would definitely encourage it. If you are currently experiencing the menopause but would also like to lose weight, Yanina’s programs will definitely help focus your ambitions and support your diet.
Would like more information and tips on menopause, jump onto her Facebook page here, for regular tips and advice and to meet others going through similar experiences.
Feel free to ask any questions below or on our Facebook page where this post will also be hosted. We will answer your questions. If you would prefer to ask them privately, please send a PM and we will answer them that way,