Taking Simple Self Care Measures into Your Own Hands STEP ONE: YOUR HEALTHY DIET Eat Early and Eat Of ten...
Make healthy changes in your diet. Instead of "three squares," try eating three
small meals and three snacks daily. Frequent small meals keep your blood sugar
stable and avoid energy highs and lows. As you plan your meals and snacks,
include a mix of these "staples."
- Whole grains and legumes
- Lean sources of protein -- most women do not eat enough
protein
- Raw and leafy vegetables
- Foods with soy protein (soy nuts, soy milk, or tofu)
- Fish with Omega-3 fatty acids -- (tuna, mackerel, herring,
sardines, salmon, shellfish)
Foods to Eat
- Lean meat, fish
- Low-fat milk, cheese, and yogurt
- Whole grain bread, cereal, and pasta
- Legumes (lentils and beans)
- Green, leafy vegetables
- Fresh fruit (moderate amounts-it's high in sugar-best
with small amounts of protein or complex carbohydrates.
(Example: ½ apple with 1 small handful of almonds)
- Plain popcorn
- Unsalted pretzels
Foods to Avoid
- Salty lunch meat, sausage, bacon
- High-fat cheeses such as brie
- White bread, cake, cookies
- Jam, honey, molasses
- High-salt snacks like potato chips
- Caffeinated drinks, coffee, tea, soda
- Alcohol
STEP TWO: GET PHYSICAL! Moderate outdoor exercise is great for overall fitness and
helps reduce stress. There are other benefits as well:
- Raises HDL ("good cholesterol")
- Reduces triglycerides (fats) in the blood
- Builds strong bones
- Increases heart and lung capacity
- Causes the release of endorphins, nature's mood elevators
- Increases oxygen and blood flow to muscles, reducing
tension
- Reduces fluid retention
How Much, How often? As little as 1 hour and 10 minutes per week of jazzercise
(that's only 10 minutes a day), 50 minutes a week of running,
or 1 hour and 20 minutes a week of swimming relieved symptoms,
according to one study. A brisk 20 to 30 minute walk three
times a week is a favorite exercise routine among many women
and, because walking is a weight-bearing form of exercise,
it has the added benefit of building strong bones. Other
forms of weight-bearing exercise include: dancing, tennis,
certain yoga poses, running, and weight training. The quantity and type of exercise are less important than
the commitment to exercise regularly. To feel well consistently,
you need about 20 minutes of exercise three or four times
a week. STEP THREE: THE RIGHT NUTRITIONAL SUPPLEMENT FOR
YOU ProCycle Gold is a complex
vitamin and mineral supplement designed exclusively for women
during their menopausal years. Each ProCycle
Gold tablet consists of a blend of vitamins, including
Vitamins A, B1, B2, B6, B12a, C, E, D3, beta carotene, folic
acid, niacinamide, biotin, and pantothenic acid. Other vitamins
and minerals in ProCycle Gold
include calcium citrate, magnesium, iodine, iron, copper,
zinc, manganese, potassium, selenium, chromium, magnesium,
calcium, zinc, and boron. The calcium in
ProCycle Gold comes from calcium citrate, which is easily
absorbed. ProCycle Gold
is ideal for women who can't take estrogen for health reasons
or prefer to manage their menopausal symptoms by combining
diet and exercise. ProCycle
Gold contains no animal products, sugars, starch, corn,
dairy, wheat or yeast products, fish oil, kelp, artificial
colors, flavors, or preservatives. STEP FOUR: STRESS MANAGEMENT The hectic pace of women's lives can make it difficult to
find time to relax. It's important to set a regular time
to slow down. Relaxation lets you tap into your own personal
mind-body connection, by activating an inborn physiological
response. Remember, if you experience physical symptoms or
illness, don't assume they're "just stress." Always have
a health careprovider check them out, to eliminate possible
physiological causes. STEP FIVE: EDUCATE YOURSELF Read Dr. John Lee's Books" What
your Dr.May not tell you about Menopause" What
your Dr. May Not tell you about Premenopause" and
" What your Dr. May not tell you
about breast cancer." We also recommened HRT Solutions:
Optimal health |
