Perimenopause is the time in which many women begin to gain weight. As many of us are on the run to begin with, healthy choices seem to take the back seat. If you are a mother of young children, you’re probably running from place to place and the taxi driving never seems to end.
Our metabolism naturally slows down as we age. As we enter perimenopause our estrogen levels drop and the body stores fat. Estrogen is the pathway to regulate metabolism. Decrease in this hormone can lead to weight gain. This can be avoided by integrating these 7 healthy ways to stay healthy when on the run.
- Take your Vitamins: menopause changes can affect you both physically and emotionally. You will benefit from a one a day multivitamin particularly one designed for women. They support bone strength with a good source of Calcium, Breast health with Vitamin D, heart health and physical energy with B vitamins, healthy skin with Vitamins A, C & E. Some contain natural Soy Isoflavones which can help reduce daytime and nighttime hot flashes and even mood swings.
Of note: vitamins are not to replace a healthy diet but can work to satisfy nutritional needs that are not always fulfilled.
2. Hydrate: I can’t stress enough the importance of keeping hydrated. Drinking plenty of water not only quenches your thirst, but can aid in keeping hunger in check. It also provides for a clearer thought process. Dehydration can occur in perimenopausal and menopausal women because our bodies can easily become deficient in fluids due to hot flashes and night sweats. If a woman keeps her body hydrated by drinking a lot of fluids this will help the brain cool. The more hydrated you are, the less likely you will be to have a hot flash. When you are dehydrated, your brain and other body parts aren’t getting enough nutrients or oxygen, which can make you irritable. Water balances the body’s natural substances and even increases energy. Keep bottles of water handy so that you can grab and go. Add fresh lemon or lime for a flavor.
3. Get your fruits: Adding fruit to your diet, preferably those that contain less sugar, can boost health and wellness. Fresh fruit provides excellent nutrition and is easy to incorporate into your on the run schedule. Keep them handy so you can grab and run. Take an extra with you for a snack to reduce unhealthy or empty snacking throughout the day.
4. Avoid junk: While junk food is a staple of many busy people’s lives, it is detrimental to your health. Junk food is high in calories and has almost no nutritional value. Making junk food an occasional luxury can work wonders for the body and boost metabolism and energy. The key to this is to use it as a rare treat.
5. Limit your java: Caffeine can cause anxiety which in turn can cause an increase in mood swings and hot flashes during perimenopause and menopause. Try replacing coffee with an herbal tea. Herbal teas have health benefits and less caffeine.
6. Oh Nuts!: Nuts can be easily incorporated into your daily diet. They are a good source of energy and can ward off a workday crash. Trading nuts for junk food can increase energy and increase an overall positive feeling. They can be purchased prepackaged so they too can be easy to grab and go for your busy, hectic on the run lifestyle.
7. Quick workouts: Take time to exercise. It is known that fat levels and estrogen levels are related and exercise has been proven to improve estrogen in perimenopausal women. If a busy schedule prevents you from going to the gym, there are alternatives. Simple choices, such as taking the stairs instead of the elevator can boost metabolism. Take a brisk walk during lunch or at night. Try some high knees instead of just standing still in place, do 20-25 jumping jacks.
Until next time, Be empowered, Stay motivated, Be connected … AnnaMaria
About the author: AnnaMaria is a 49 year old single mother of two. She has had the privilege of assisting many perimenopausal, menopausal and post menopausal woman transform their lives not only physically but emotionally. It is with compassion and understanding as she journeys through the phase of menopause to share her experiences and knowledge with all women. Her goal is to empower women to know that age doesn’t matter, to know that they deserve to look and feel their best and to help solve the menopause puzzle.
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