Hello beautiful mid-life ladies!  Well, I have just gone through the transition of menopause and had the hot flashes, night sweats, bloating, and fatigue that goes along with it.  I guess you would say that I am not quite in menopause completely as it has not been a full year without my menses.  Absence of 1 year is the official definition.

Here are 10 Smart Tips to keep you sane:

Tip #1:  We really need to prevent bone loss as there is a rapid reduction of bone in the first 5 years after menopause.  This is helped by weight bearing exercises so it's time to weight train!   Even 2 times a week for 20 minutes will help, though I prefer 3. 

Tip #2:  The risk of cardiovascular disease goes up so we need to get off the couches and out for our walks.  Of course any form of cardiovascular exercise will help.  No need to go crazy here, either.  30 minutes a day is great. 

Tip #3:  Stretch the hips, shoulders, and back regularly.  I am starting to feel like the tin man in The Wizard of Oz.  Regular mobility work is our oil can.  You should see me get off the couch after sitting too long.  It's not pretty.  (In my defense, our couch is well overdue for an update and has no support....maybe I'm kidding myself.  lol)

Tip #4 Work on posture by exercising the upper back and core.  Dowager's hump is the name given to the rounding of the upper back that can occur as we age.  It always makes me sad when I see it.  T'ai Chi is great for this as well as an exercise I call "swimming."  Start by laying face down on the floor with your hands stretched long overhead like Superman.  Slowly lift one arm and the opposite leg and repeat for about 8 reps. Additionally, while at a desk or sitting in a chair, lightly clasp your hands behind your head with elbows to the side.  Pull your elbows back as you lift your chin to look at the ceiling.  (That one feels good and I bet you will do it all the time.).  You know what else I like to do?  I find a doorway and put my fingertips above the molding to give myself an assisted hang. Try it.  You will thank me.  

Tip #5  Do Kegal exercises.  This helps prevent the pelvic muscles from weakening which causes urine leakage.  (I know it is not pleasant to think of but we have to get our heads out of the sand.).  Practice first by stopping the flow of urine.  When you find the muscles, repeat the exercises when you can a few times a day.  I forget all the time so have to anchor it with brushing my teeth or stopping at a light.  

Tip #6:  Deep breathe when the stress of all this makes you crazy!  I used to calm myself when a hot flash came over me with breathing in 5 counts, holding the breath for 5 counts and releasing for 5 counts.  Then I would recover for a bit and repeat.  That and stripping off whatever layers legally aloud.  :)

Tip #7:  Drink your water.  Hydration helps with hot flashes but it also keeps your skin plump. 

Tip #8:  Wear layers when you exercise and throughout the day.  One minute you are sweating and the next you are freezing. 

Tip #9:  Keep a journal.  It's just a smart idea all around.  I tend to do it at times of life stress but I've got to tell you that going back and looking at different periods in your life can be so eye opening.  It gives you the opportunity to see patterns that work for you and ones that do not.  It also shows you where you procrastinate.    Finding ways to reduce stress makes everything better.

Tip #10:  Last but not least.  Find things to look forward to. 

We have a lot more living to do, ladies.  Enough with sitting on the couch, watching Netflix and feeling sorry for yourself.  (Wait, I think I am saying that for me.)  This is a hard season for many, and I am not just talking about menopause.  Our kids are leaving the nest, parents need care, spouses go through mid-life crisis, careers transition, loved ones get sick, it's a lot!

Please be gentle with yourself and spoil yourself once in awhile.  Plan that massage, call a friend for tea, take a trip, buy the cashmere sweater you have coveted for years, it's time.

Hope these tips help.  Feel free to comment if you have anything that you would like to share. 

Wish you much love and many blessings, xo

Jamie