8 Secrets to Managing Menopause

For women, menopause will happen sooner or later, likely between the ages of 40 and into the '50s, or, even in the '30s for others. Menopause or "change of life" is a natural process but the symptoms can leave most women with emotional and physical challenges.  How you manage your general health and well-being will determine how well you cope with

• Night Sweats
• Low energy levels
• Hot flashes

• Changes in mood
• Weight gain
• Dry skin
• Thinning hair
• Low libido
• Loss of breast elasticity
• Chills
• Irregular periods
• Vaginal dryness
• Painful sex

Studies show that after menopause, some women are more likely to develop heart disease due to the decrease in estrogen levels in the body. 

Changes in hormonal levels as the ovaries produce less estrogen and progesterone in the early '30s and into the '40s. 

Radiation and chemotherapy may also create symptoms like hot flashes and other fertility irregularities.

Partial or total hysterectomies may also produce symptoms like hot flashes, sleeplessness, and night sweats. 

Other signs of menopause may include:

Brittle bones 

Women also experience loss of bone density during the early years after menopause. This may increase their risks for fractures in the hip or spine, especially if they suffer from osteoporosis.

Loss of bladder control

Incontinence is another condition menopausal women may develop due to the decrease in elasticity of the urethra.

Weight gain

As metabolism slows down, women may also gain more body weight.

Sexual discomfort

Vaginal elasticity will decrease during and after menopause, resulting in dryness and painful intercourse.  Women also lose sensation in the vaginal walls and they may experience less desire for sexual intercourse.

So what are the secrets to managing menopause?

1. Capitalize on calcium 

Up to 4 servings of calcium-rich foods or drinks, each day will help keep your bones, heart muscles strong. Calcium also helps reduce the risk of diabetes, high blood pressure, and cancer. Calcium and magnesium together provide a protective barrier to combat symptoms of menopause. 

Foods rich in calcium include 

Plant sources

Spinach-99 mg per 1 cup

Kale-180 mg per 2 cups (raw)

• Almonds- 385 mg per 1 cup serving
• Broccoli-87 mg per 1 cup 
• Sesame Seeds-88 mg per 1 tablespoon
• Sweet Potatoes-68 mg (1 large)
• Okra-82 mg per 1 cup
• Soy Milk (organic) 1 cup per serving
• Butternut Squash--84 mg per 1 cup
• Oranges- 74 mg (whole fruit)
• Sunflower Seeds-109 mg per 1 cup
• Tofu-between 275-861 mg per 1/2 cup serving
• Chia Seeds - 179mg per 2 tablespoons
• Beans and Legumes help reduce the symptoms of hot flashes and other menopausal symptoms

Animal Sources of calcium

Salmon

Frozen yogurt

Sardines

2. FILL UP on fiber

Fiber-rich foods help keep the digestive system working well. Whole grains in cereals, bread and pasta, fresh fruits, and green leafy vegetables can fill you up and keep your colon clean. Eat more buckwheat, barley, oats, complex carbohydrates. Fruits are rich in Vitamins A and C, and potassium  

3. INCREASE your Iron

Women never seem to get enough iron. Iron is essential to building red blood cells and taking oxygen to the tissues. Make sure you get adequate amounts of iron by using white beans, nuts, and leafy greens.   

4. EASE UP on Salt

Go easy on the salt. Heavy salt intake increases your risk of hypertension and helps the body retain water. Check your food labels for added salt in canned foods, cereals, cheeses, and sauces.

5. FORGET the Fat

Try to keep your overall fat intake to around 30 percent, and saturated fat to less than 10 percent of your total calories each day. Less fat will help maintain healthy cholesterol levels.  Healthier fats include avocados, nuts, Chia seeds, flaxseeds/linseed, extra virgin, first cold pressed olive oil, coconuts and coconut oil

6. WATCH your Weight

Hormonal changes you experience during menopause may cause you to have extra fat around the belly, thighs, and hips. Keep moving to stay at your ideal weight. 

Ways to exercise include

Walking

Dancing

Swimming

Gardening

Bicycling

Skipping

Jogging

7. BOOST your Mood 

While exercise will help you lose weight, it's also one of the best mood enhancers around.  Studies show that estrogen levels go up after exercise, causing the body to release "happy" hormones or endorphins.  Exercise will, therefore, have a significant effect on reducing depression, and the severity or intensity of hot flashes. 

Foods that help lift your mood: 

Bananas, sunflower, pumpkin, and sesame seeds, soybeans, almonds, lima beans, black-eyed peas, brown rice, peanuts, and black walnuts.

8. AVOID 

Stress

Caffeine

Animal Products

Alcohol

Processed foods

Environmental pollutants such as gas, exhaust fumes, smoke, noise, light, and heat.  

Take Away

Menopause does not have to be the dreaded "change of life," but a joyous experience of moving onto another phase of life. Making small changes in your daily routine will go a long way to helping you cope better and embrace the new you!

    

Battling the Big Five: Simple Steps to Help Prevent and Reverse Lifestyle Diseases

Battling the Big Five

Simple Steps to Help Prevent and Reverse Lifestyles Diseases

Are you concerned about your weight, type 2 diabetes, hypertension, stroke or heart disease?

These conditions or lifestyle diseases are wreaking havoc on the quality of life of millions worldwide.

Fortunately, research shows you don’t have to die from them. You can control or prevent these illnesses by making a few simple choices daily.

Studies show there’s a link between the “Big Five” lifestyle diseases and the increased risk of dying from a stroke or heart attack. 

It’s all up to you!

Your health and quality of life, whether good or bad, depends on you.

Making simple lifestyle changes can help you:

Clean your arteries

 Lower your blood sugar and pressure
Enjoy a better quality of life

Secret #1: Know When to Go High and When to Go Low

People living with diabetes also experience problems with their heart, eyesight, and limbs.

The two main causes of uncontrolled diabetes are:

·        A high-fat diet that may lead to obesity

·        High blood sugar levels

Bulking up on nutrient-rich foods help reduce your intake of fats, cholesterol, refined foods, and sugars.

Go High!

Your first step is to eat more foods high in fiber and eat them in their natural state.

Potatoes, vegetables, beans, fruits, and whole grains are high in fiber. I recommend you eat at least 20 to 30 grams of fiber each day.

Fiber helps you  

Stay fuller longer (you eat less and help control body weight)

• Clean the colon to promote gut health and regularity
• Reduce cholesterol
• Normalize blood sugar levels

Food high in natural fiber include:  

Oats and Barley: 

These contain beta-glucans a form of fiber that

helps the body utilize insulin more effectively

 lowers the blood sugar
reduces cholesterol

    Your daily portions:

·      1 cup of cooked barley = 6 grams of fiber

·      1 cup of cooked oats = 4 grams of fiber

How to use oats in your diet:

1.   Cook oats or soak them overnight in coconut or almond milk. Top them with fruit in the morning for a hearty start to the day.

2.  Replace bread crumbs with oats to coat fish or meat when baking or to bind burgers or meatloaf. 

3.   Add to baked goods like bread or muffins

Barley:

1.   Use barley in place of rice or pasta sometimes

2.   Add to soups or stews for a hearty meal

Bulk up on Peas and Beans

Peas and beans are other great sources of fiber and nutrients. Beans are:

Free of cholesterol 

Very low in fat or contain no fat

A good source of folate

Cheaper than meat

Full of plant compounds (Phytochemicals) that help fight cancer

Some good choices in beans include:

Lentils:

Studies show that almost 40% of the starch in lentils is fiber. One cup of cooked lentils contains over 15 g fiber and 18 g protein per serving. 

Black and Kidney Beans

1 cup cooked black beans = 15 g fiber

1 cup cooked kidney beans = 13 g fiber

1 cup cooked split peas = 16.3 g fiber

1 cup white beans = 18 g fiber

1. These types of beans contain a kind of starch that does not digest, so it takes longer to pass through the bloodstream.

2.  It helps the body utilize insulin better, balance the blood sugar and promote a healthy colon.

  

Ways to Use Peas and Beans:

·        Combine with whole grain rice or pasta to increase protein

·        Soups, stews, salads or side dishes

·        Burgers or meatloaves for more nutrition and reduced fat

Avocados

Avocados are high in fiber, and omega 3 fatty acids that help promote a healthy heart. 1 Cup of avocado = 15 g fiber, 34 g fat and 368 calories.

Ways to use Avocados (Replace butter and cheese)

·       In Salads

·       Replace each tbsp. butter, margarine with 1 Tbsp. mashed avocado when baking cakes, cookies, etc.

·        Substitute 1 slice of avocado for one slice of cheese in sandwiches.

Fruits and Berries

Fruits are also good sources of fiber.

·        Eat whole fruits whole. In other words: do not juice them.

Berries are full of antioxidants that help keep the cells healthy and reduce viruses and infections that cause disease.

Some good choices in fruits include:

·       Guavas are high in fiber and help balance blood sugar levels. For persons with diabetics, eat them without the skin.

·       Cantaloupe melons are lower in sugar than watermelons

·       Pears contain almost 7 g fiber, vitamin C, and potassium

How to use fruits:

One small whole fruit or 1 cup chopped.

Leafy Green Vegetables:

Are high in calcium, fiber, iron, magnesium, and potassium

Contain no cholesterol and very few carbohydrates or sodium

Help reduce heart disease and cancer

Control body weight: low content of carbohydrates and calories

Increase your fiber intake

Regulate digestion

Promote bowel health

Choose from cabbages, kale, lettuce, cucumbers, beans, sprouts, and broccoli among others.

Broccoli:

1 cup cooked broccoli = 2.4 g fiber and protein and vitamin C, K, folic acid, and potassium.

How to use Broccoli:

Steam broccoli and garnish with garlic and a drizzle of olive oil. Add raw broccoli florets to salads.

Secret #2: Go Low!

Reduce your intake of the following:

Refined and processed foods and meat

Oils, fats, and grease (avoid or reduce sauces and creamy dressings)

Sa

Meat, poultry, fish, eggs milk

Animal proteins contain no fiber and are high in cholesterol.

Reduce Fats and Oils

·        Sauté foods in small quantities of water instead of oil. Simmer under low heat.  

·        Bake or broil meats or fish instead of frying.

Reduce Salt:

Research shows that we consume almost four times more salt than is needed. Foods high in salt help you retain fluid and increase blood pressure and heart failure.  

Excess salt is in foods like:

·        Canned beans, tomato sauces, and soups 

·        Cheese

·        Frozen Pizza

·        Potato Chips

·        Snacks

·         Fast Foods

To help reduce or eliminate salt:

Do not add salt to foods at the table

Read your labels for added salt in packaging (sodium, salt, soda)
Add more fresh herbs in cooking. Celery and thyme have their natural salt.

Substitute healthy fats in baking

·       The pectin in fruits mimics shortening in baked goods

·        Mashed bananas

·        Mashed avocado

·        Plain, Greek yogurt

·        Pumpkin puree

·        Ground flaxseeds

     Use 1 Tbsp. of water to 3 Tbs. Flax seeds for every one tablespoon of fat.

  

Secret #3: Get Moving!

You can help lower your blood pressure and blood sugar through exercise. Exercise is also great for a healthy heart, brain and other organs in the body.

Aim for a 30-minute walk twice a day. Other forms of exercise include swimming, running, hiking, bicycling, dancing, gardening, and skipping.

Secret #4: Snack Sensibly

It’s very tempting to snack at some point during the day, especially if you experience highs and lows in blood sugar.

Fruit Snacks:

·       Fresh or Dried Fruits: 1 tbsp. dried cranberries or 8 apricots

·       1 cup of fresh berries

·       ½ banana

·        One small pear, orange or guava without the skin

Nuts

Nuts have lots of fiber, healthy fats and protein and are low in carbohydrates.

Eat them in small portions to help prevent heart disease, balance the blood sugar and reduce body fat.

Good nuts for diabetes include:

·        Almonds

·        Walnuts (heart healthy)

·        Pistachios

·        Peanuts

Portions: One tablespoon of unsalted, roasted or raw nuts

Protein Snacks:

Six oz. plain yogurt

Whole Grain Snacks

½ cup unsweetened shredded wheat cereal

Two to three whole grain crackers

Vegetable Snacks

¼ of avocado in a sandwich

Carrot and celery sticks

Red peppers

Popcorn:

1.  Popcorn is high in fiber and contains no fat or cholesterol. It’s a low glycemic food, which means it digests slowly and will not spike your blood sugar.

How to snack on Popcorn:

·         Pop fresh corn

·         Do not add any salt or butter

·         Drizzle with a little cold pressed, extra virgin olive oil

·         Season with dried herbs like thyme, marjoram or parsley

  

Secret #3: Know How to Pack Your Plate  

One of the best ways to control your weight is to right-size your portions at every meal or when dining out.

Here’s your guide:

·      1/2 your plate should contain leafy green vegetables

    1/4 lean protein or peas and beans  

·      1/4/whole grains (oats, millet, brown rice, bulgur wheat, and quinoa) add small portions of orange sweet potato, zucchini or squash, in the skin)

·          

Key Takeaways:

Diabetes, stroke, obesity, hypertension or heart disease do not have to limit your quality of life.

Small, daily changes in diet and exercise along with your medical plan can help you stabilize your blood sugar and pressure, reduce body fat and lower cholesterol levels.

Fasting and Your Health - Boost your Immunity, Lose Weight, Clear your Mind, Repair your Cells

Fasting is an age-old practice mainly for religious purposes, to aid in developing spiritual strength and for a personal breakthrough in a crisis. The human body is well able to handle long periods without food. Many can attest to the benefits of fasting on the mind and body.

Fasting is one of the most powerful ways to heal and strengthen the body, clear the mind, and bring the body back into balance. Studies show that when you save the body time and energy from digesting food, it gets the opportunity to recoup more energy, eliminate toxins and repair damaged cells.

Benefits of Fasting

Healing and cleansing the body

Repairing and rejuvenating damaged cells and organs

Improving the mind and general outlook

Regulating insulin levels

Lowering blood pressure 

Removing toxins 

Resetting the taste buds

Cleaning fat cells and reducing excess weight

Improves digestion

Promotes healthy hair, nails, and skin

Promotes more restful sleep

What happens during fasting?

During fasting, the body cleans up diseased cells and neutralizes toxins in the lymph glands, lungs, liver, kidneys, skin, and colon.

When you are fasting, the body has no choice but to "feed" itself on the damaged cells in the body. It uses up the fat stores where toxins accumulate, to maintain energy and protein levels. 

The process is called autophagy. As the fat stores are burning up for energy, the body releases and expels the toxins out of the system.  

Builds metabolism and immunity 

During your fast, the body diverts the energy that you don't need to digest food directly to help boost the metabolism and immune systems. Fasting slows down the metabolic rate and improves the immune system. It helps the body produce protein more efficiently, elevates the hormonal levels and slows down the aging process. The process helps repair and renew cells by destroying tumors and growing healthier cells, organs, and tissues. 

When you resume regular meals after your fast, the body releases a plethora of stem cells to help rebuild your organs to their original size. Studies also show you get healthier cells and organs than before you started the fast!

Healing and rejuvenating

Fasting also promotes healing in the body. Persons who fast regularly often remark that they feel energized, and its proven. It helps reduce water retention in the feet and lower joints and improves rheumatoid arthritis. Fasting also aids in reducing allergy symptoms that may cause asthma or hay fever.

Types of  Fasts

Tip: Before attempting any method of fasting, kindly consult with your doctor or healthcare professional. Get advice in choosing the plan that best fits your physical and medical health.

1. Water Fast

The most traditional form of fasting, where you consume only pure water. Studies recommend drinking at least 2 quarts of water each day of the fast. Research suggests the water fast may help regulate the blood pressure. 

2. Juice or Liquid Fast

Drinking fruit and vegetable juices during the specified period. At least five fruit and or vegetable juices per day are necessary. Chose a wide variety of fruits and vegetables to ensure you maximize your vitamin and mineral intake.

3. Intermittent Fasting (Great for working persons)

Fasting or skipping meals during the day or week or substituting a substantial meal for a lighter or healthier option. It gives the gut a much-needed break, just like when you reboot your computer hard drive!

There are a few ways to fast intermittently: 

Fasting once a month for three months helps improve overall health significantly. You can plan three 5-day fasts or five 3-day fasts or whatever fits your lifestyle needs.

Plan 1: Alternate Fast

Eat every other day, mainly healthy fats, fruits, small quantities of fruits and vegetables. On fasting days, use only pure or coconut water, and herbal teas.  Drink at least 1 gallon or eight, 8-ounce glasses of water.

Plan 2: the 8 - 6 Plan

Eat within a particular "time window" during the day, e.g., 8:00 am and 6:00 pm each day, for 14 hours of fasting.

8:00 a.m. - Fasting shake or smoothie

12:00 noon - 1 serving of clean protein, one large salad, and a simple dressing (Cold pressed olive or coconut oil and lemon juice).

2:30 pm - 1 healthy, sugar-free snack or 1 portion of fruit.

5:30 pm - 1 serving of clean protein (or fish) and one serving of steamed or roasted vegetables. 

  

Plan 3: 12 - 6 Plan

Eat only between 12:00 pm and 6:00 pm each day for 18 hours of fasting.  Drink lots of water, and stay hydrated with herbal teas to help reduce hunger pangs.

1st meal at 12:00 noon - add extra clean protein to make up for skipping breakfast. Top up your meal with slices of avocado, a serving of peas and beans and a handful of nuts or seeds (soak the seeds overnight or a few hours before using).

5:30 pm - a serving of protein and vegetables.

Plan 4: The 2-Day and 5-2 Plans

2-Day Plan:

Fast in the morning or after an early evening meal. Reduce your calorie intake to at least 700 calories for two days.  During the 2-day window, use only fruits, vegetables, and healthy fats. (peas, beans, nuts, seeds, etc.)

For the five days, eat only clean foods. Use smaller portions for lunch and dinner and snack cleanly, but sparingly.

5- 2 Plan

Eat clean for five days each week, then fast for two consecutive days. 

Recipe guide to making fasting shakes and Smoothies

1-2 cups filtered or coconut water, herbal tea, almond, hemp, or coconut milk.

1 cup fresh or frozen fruits (apples, mangoes, pineapple, papaya, melons, etc.).

2 cups vegetables: cucumbers, zucchini, beets, carrots, broccoli, cauliflower, etc.

1 cup green leafy vegetables: kale, bok choy, green leaf lettuce, spinach, sprouts, etc.

1/4 cup fresh green herbs: parsley, celery, mint, rosemary, basil, etc.

One source of clean protein: avocados, chickpeas, peas and beans, coconut jelly.

Add Superfoods

1 Tbsp. flax meal

1 Tbsp chia seeds

1/4 to 1/2 tsp. Green powder: moringa, spirulina, wheatgrass, etc.

One tsp. ground cinnamon

1 fig of fresh ginger or *turmeric or at least one tsp. powder

1 Tbsp. Lemon or lime juice and 1/2 tsp. lemon rind/zest

Pinch of cayenne or *black pepper

Tips:

*Studies advise using turmeric and black pepper together to help boost the body's ability to utilize the curcumin in turmeric more efficiently. 

Since curcumin is not easily absorbed in the body, the active compound, piperine in black pepper may help divert curcumin from the liver directly into the bloodstream. Also, eat a healthy fat or oil when using turmeric to help promote absorption. 

*Capsicum from cayenne or chili powder helps activate the sweat glands to remove toxins through the skin. Cayenne pepper is antibiotic, detoxifying, anti-fungal and an excellent immune booster.

You can fast-track your healing with systematic, well-planned fasting. Fasting helps clean your colon, energizes and alkalizes your body. You'll enjoy greater focus, clearer skin, reduced stress levels and balance in mind and body.