Dr. Jayne's Healthy Menopause Hacks

Dr. Jayne's Healthy Menopause Hacks

Hey there! It's Dr. Jayne and I'm so excited to tell you about my best tips for tackling menopause - let me help make it an easier transition by giving you ten tried-and-true hacks that will get things rolling today.

  • Eating clean and healthy can make a big difference in how your body handles menopause. 

  • Start making these changes now, even if you're not quite to the peri- or full-blown menopause stage yet! We recommend focusing on organic, whole foods while gradually phasing out processed items from your meals. Don't forget that protein should be at the front of every plate - think lean proteins like free range chicken and turkey as well as grass fed beef (make sure it's Mercury-free!) for optimum nutrition during this time.

    Eat at least a half a plateful of veggies at each meal. 50% of your meal should be green leafy vegetables (and no… potatoes fried in oil doesn't count). When cooking healthy, nutritious foods for yourself, take an afternoon to batch cook a lot of healthy foods so that you can exercise weight management and control cravings. 

  • When it comes to taking control of your time, self care is a major key. 

  • Not only can setting boundaries help you achieve balance in life, but they can also be the perfect way to keep yourself from feeling overwhelmed or burnt out by overcommitting - especially if being a people pleaser has been an issue for you! So go ahead and give those two little letters – N-O -- some serious love: Remember, “no” is a full sentence!

  • Treat yourself to a little ‘me’ time.

  • Take some well-deserved steps towards taking care of your wellbeing with acupuncture treatments, massages, facials and more. Get out into nature or head off on an adventure by way of exercise classes or hiring a personal trainer. Why not switch up the scenery completely and spend one night in luxury at a hotel room? You deserve it! Schedule sleep ins regularly so you can make sure that hard work equals plenty of self-care every now and then too.

  • Ready to get organized and jumpstart your emotional wellbeing? 

  • It's a great time to adopt the mantra "less is more"! Clearing away what isn't serving you - both in your home space, as well as any people or situations that bring toxicity into your life - will help create room for growth. Willing yourself out of an unhealthy state also means looking inward: reflect on where personal improvement could be made and consider having conversations with someone about those tough experiences from the past. Finally, begin creating joy by focusing energy towards activities that truly excite you! Be sure not to squander precious moments doing things that don't fill up with positive vibes.

  • Seek out natural means of balancing hormones. 
  • Struggling with hormone imbalances during perimenopause and menopause can be uncomfortable and overwhelming, but you don't have to go it alone. A holistic health practitioner is there for support throughout this transition of life - they can help you identify natural remedies such as traditional Chinese medicine or acupuncture which may bring relief from any symptoms felt beforehand. Additionally, qualified practitioners are also able to provide advice on topical progesterone creams that might reduce the intensity of these feelings further down the line so one needn’t suffer in silence – start your journey today!

  • Getting enough restful sleep is essential during menopause, so make sure you prioritize it! 

  • That means aiming for 7-9 hours of shut eye every night. If your sleep quality isn't up to par, acupuncture might be the answer - studies at Wake Forest Baptist Medical Center have shown that just 8 weeks of treatment could reduce hot flashes by half and potentially eliminate other problems such as insomnia or brain fog too. Speak with a qualified holistic healthcare practitioner (e.g an acupuncturist) if you're struggling in this area!

  • Keeping your body healthy and strong doesn't have to mean hitting the gym every day! 
  • Take some time for yourself with meditation, yoga or Qigong for a calming physical activity. If you're looking for something more fast-paced, explore options like Pilates, HIIT training and strength or resistance workouts - there's sure to be one that fits into your lifestyle routine so don't forget to get moving on the regular.

  • It's never too late to take control of your hydration! 

  • A great way to increase the water in your life is by carrying a reusable or BPA free bottle wherever you go and fill it up with filtered, reverse osmosis treated tap water. Drinking half of what you weigh (in ounces) each day can have amazing benefits such as improved skin radiance - not bad for something so simple!

  • Say goodbye to unpredictable outbursts and energy lows!

    Get ready for a lifestyle that'll leave you feeling in control with balanced blood sugar. With the help of glucose monitors, you can identify which meal combinations work best (and feel good!) specifically for YOU. Try it out - see how monitoring your food intake unlocks better moods and more energy over the next few months.

  • Health is an important part of living a life you love, and adding daily supplements to your routine can help. 

  • Essential fatty acids like Omega 3s come from foods such as flax seeds, chia seeds, and walnuts - but if these are not regularly in your diet then a high-quality supplement containing magnesium, zinc, complex B vitamins (especially B6) might be just what the doctor ordered! Not only will taking these supplements make you feel better throughout the day but they may even aid with sleeping soundly at night too. 

    If targeted nutrition therapy is something that interests you then consulting with a licensed holistic healthcare practitioner would definitely be worth considering for more personalized advice tailored specifically for YOU!

    Congratulations, you've taken a huge step towards conquering menopause! Take comfort in knowing that with these 10 helpful tips and tricks, you'll be well on your way to mastering this potentially overwhelming transition.

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