What do you do when you are lining up in the supermarket? Check your phone? In addition to this, you can do three awesome exercises that will help you to keep your butt firm, your tummy flat and your pelvic floor strong so there are no leaks and sex is better.
These exercises are very simple, you are not going to break a sweat with them, they are discreet and they deliver good results if you do them often. Here they are:
Contract the tummy
This will strengthen your abdominals, your core. This is very important because it will help you to keep good posture, to created more room for your vital organs and your tummy will keep firmer and smaller. A strong core is the foundations of any good exercise program and this exercise can help you get there.
This is how to do it: stand up straight, not military-style but normal posture. Lightly contract your belly, imagine that you are pulling in your belly button. This is not a big push, it is a light contraction. Now also pull in the upper abdomen. Hold the position for as long as you can while breathing normally, repeat 3 times.
Practice this position as many times a day as you remember. You will start seeing results after a few days. It will not give you a flat tummy, but your core will be firmer and your posture will be better. Remember good posture, less pain, and you will look slimmer.
Contract the butt
This will help to firm up the butt. Stand up straight as in the previous exercise. Concentrate on your butt. Imagine that you are holding a pencil between the two butt cheeks and you cannot let it fall down. Hold the position for a few seconds and let it go, repeat a few times. You may not get JLo’s butt, but it will help to firm up your butt.
Sexy Kegels
This is important for women after labor and in midlife. Our pelvic floor tends to get flaccid just like any other muscle. The muscles in our pelvic floor help us hold the urine. If these muscles get loose, we can have leaks. To avoid this is fairly easy, Kegels are some of the easiest exercises to do.
Kegels can be done standing up or sitting/laying down. You probably know how to do them, but just in case: Contract the pelvic floor as if you would do it to stop the pee or urine flow, hold for a second or two and release, repeat at least 5 times. A more flexible and stronger pelvic floor helps us to have better sex.
Bonus: Standing calf raise
If you are wearing sneakers and you have been walking or moving you can do this easy exercise. It helps to strengthen your calves, stretch your legs and feet and increase circulation. It is super easy and very effective if done often.
Try to stand up straight. This is just like standing on your toes. Push through the balls of your feet and raise your heels until you will be standing on your toes. Then slowly lower the heels and return to the starting position. Repeat 5 times.
Do you have other exercises that can be done while standing up washing dishes or lining up in the office or supermarket?
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The short answer is yes, many of us do. The next question is why some women experience a symptomless menopause and others (the majority) experience many symptoms during perimenopause and menopause. And what can you do if you are already experiencing some unpleasant symptoms? Can you improve? Yes, you can, and it is not difficult or expensive and you do not have to join a cult.
Most women who do not experience a bad perimenopause and menopause share some attributes and it does not look to be a genetic thing. The attribute most of these women share is a healthish, happish life. It is not necessarily super healthy or super happy. Many women who are experiencing perimenopause and menopause symptoms can benefit by copying “our secrets.”
Let me start by saying that there are some symptoms, but they are fewer and not severe. For example I started to gain weight and my body shape changed (but I stopped it), other women experience lack of sleep, depression, etc., these symptoms are not as bad or as many as in most women.
It is not difficult to avoid most of the perimenopausal and menopausal symptoms and I am going to tell you some the most important things you can do to avoid them. This is not a complete list, but I think it includes the most important aspects.
What you eat
Model Christie Brinkley is a lacto-vegetarian. She has a very active life, but nothing crazy. She has said that her menopause was painless. I have a friend who eats very healthy, but eats everything and works out moderately; she did not experience any bad symptoms. I know many other women who follow different types of diets and their menopause has been good. I am a fishetarian (or pesco vegetarian), a vegetarian who eats fish occasionally. So there is no one diet, but most of us eat a healthy diet without processed foods and rich in nutrients. Read Menopause and microbiome
Movement
An active life is important but most of us are not gym rats or super fit.
Don’t worry
A happy, healthy attitude is important, but life does not need to be perfect. What matters is the attitude.
Help
Some of us take supplements and vitamins, but not all of us. I rotate supplements, right now it is a multivitamin, omega 3, K2, calcium, magnesium, liver support and adrenal support. The adrenal and the liver support are not permanent and sometimes I take a thyroid support supplement.
More about the food
A woman like me who does not experience bad symptoms during menopause or perimenopause can be healthy vegan, a healthy vegetarian, a healthy omnivore, a healthy Paleo, Keto or other. The key here is to eat healthy.
Eating healthy means different things to different people. These are the most important aspects of a healthy diet during perimenopause and menopause:
Nutrients
The first characteristic is that the food has to be nutrient-rich. Many women in our age bracket have a mineral deficiency and they may be low in some vitamins. This is not about protein, it is about minerals and vitamins and most of them are in fruits and vegetables.
We need good fats.
Do not go on a low fat diet at this time of your life; your liver needs good fats. Avocados, nuts, good quality olive oil, good quality coconut oil, high quality butter (pasture raised and organic) and high quality, preferably fermented ghee.
Fresh and home made
When we eat out a lot we are eating low quality foods with lots of salt, bad fats and artificial ingredients. Processed foods are worse, they have all of the above and even more salt and ingredients that are not found in nature and many of them lack natural nutrients.
Lower the sugar
This is super important. I am not saying eliminate it, because that is difficult, but at least lower it to the lowest level possible without creating stress. Sugar is not only in sugar, but pastas and breads are processed like sugar in the body. All of those ingredients need to be consumed in moderation. Sugar alters insulin and this causes major hormonal imbalances in the body. You can eat whole grains and preferably as a grain and not as a flour. You can also have healthy normal bread in moderation.
Timing
Try to eat during a 12 hour or less window. Your body, especially your liver, need time to process food and eliminate toxins.
Other aspects
Low stress
Worry, stress, frustrations etc. have a very important effect on hormones. We can eat super healthy and become sick if our emotions are negative.
Thoughts
If we have a negative views of menopause or aging, we are more inclined to get bad symptoms.
Healthy environment
This is a big topic but in general avoid environmental risks such as candles and fragrances with artificial ingredients. Prefer essential oil burners or diffusers. Avoid anything that smells of plastic. Choose natural cleaning products.
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Imagine something in your body that can help you maintain your healthy weight, make you happier and keep you healthier. That is the role of the microbiome or good bacteria in our bodies. It is found all over the body, but especially in the digestive system (gut bacteria) and the mouth. During perimenopause and menopause the bacteria can suffer changes and it may have an effect in weight gain, depression, lack of sleep, hot flashes and other symptoms.
As you know we are full of bacteria, we have more bacteria than cells, about 10 times more.
That bacteria is critical for our wellbeing. Our microbiome, microbiota, or just bacteria, has a direct effect on our health, both physical and emotional. For this reason the microbiome is important for everyone, and at the time of menopause or perimenopause a healthy microbiome can help us have and easier transition. A non healthy microbiome can make us sick.
The microbiome can have an effect on the development of diabetes, obesity, depression and other illnesses common during midlife. It is very important to keep our bacteria happy. .
Microbiome and hormones during menopause and perimenopause
It can get very complicated when talking about endocrinology, in other words hormones, but we will keep it simple. The good bacteria in our bodies contribute to the composition of our blood which influences hormone levels. This has a direct effect on our immune system.
The microbiome influences the hormones, and the hormonal levels also influence the microbiome, it is a give and take relationship. During menopause and perimenopause the lowers levels of estrogens change the bacterial composition in the body, and this affects other hormones.
Many scientists suspect that this has a direct effect on belly fat accumulation.
The microbiome becomes one more very important aspect in bringing balance to our body. When talking about bacteria, we are talking of a new medical frontier. There is still much to be discovered and proven. But it has become accepted that it has a role to play in many of the menopause and perimenopause symptoms. .
Keeping the microbiome healthy after 40
Some practical tips to keep the microbiome healthy during post menopause and perimenopause. .
Old fashion
Our bacteria is very old fashioned. It does not like anything modern, including any foods that are not found in nature. Preservatives, artificial colors or flavors and processed foods alter the microbiome, destroying the good guys and helping the bad ones.
Our bacteria is very old fashioned. It does not like anything modern, including any foods that are not found in nature. Preservatives, artificial colors or flavors and processed foods alter the microbiome, destroying the good guys and helping the bad ones.
The good bacteria does not react well to animals raised with antibiotics and hormones and with vegetables full of pesticides. Organic produce and ethically raised animals are better.
From food
The bacteria also prefers nutrients from foods instead of vitamin pills and this could be a reason why many vitamins are not absorbed well by our bodies. .
Loves plants
Our bacteria is very health conscious. It loves plants. It prefers non soluble fiber. Some of its favorite foods are onions, garlic, asparagus, leeks and similar foods. These foods have non digestible fibers. The fibers reach the big intestine and there the bacteria interacts with them and as a byproduct creates some important nutrients and it reproduces keeping the colony healthy.
The good bacteria’s favorite nutrient seems to be glutamine. This is an amino acid found in meats such as poultry, beef, and fish. It is also found in vegetables like the ones mentioned above.
Our bacteria loves vegetables, fruits, whole grains and legumes. These are the prebiotics, in other words the food for the micro-biotics. Some foods like onion and garlic and some spices also help to kill bad bacteria, helping the good one.
Loves a healthy lifestyle
The good bacteria thrives with nutrient-rich foods, low stress levels, regular exercise and sleep. In return the good bacteria help us sleep better, lowers inflammation, and regulates our stress levels. .
Likes good fats
Omega 3’s are also important for the microbiome. These fats help us keep the intestinal lining healthy and this avoids the overgrowth of bad bacteria. .
It doesn’t do drugs
The microbiota does not like medicines, especially if they alter the balance of acidity-alkalinity in the body. Most medicines are not microbiome friendly but some are more damaging than others such as anti-acids, and the worst are the antibiotics.
Antibiotics kill all bacteria, bad and good. Even natural antibiotic substances can have a very negative impact.
Fermented foods
We can include foods that naturally contain good bacteria such as lacto-fermented foods like kimchi, sauerkraut, yogurt, kefir, miso and kombucha to add more friendly bacteria to out gut.
We are all different and for that reason some of us benefit more with some types of foods containing bacteria. You can rotate between yogurt, sauerkraut and other foods to see which help you improve your digestion and bowel elimination. For me that food is sauerkraut, for you it maybe a type of yogurt.
Kefir is one the richest sources of bacteria, but try to have the non-sugar version.
What to do if you suspect your bacteria is under attack
We are constantly eliminating bacteria so we need to keep feeding the one we have. If you incorporate some of the advice above, especially when it comes to food, your microbiome will be healthier.
In normal circumstances there is no need to take probiotic pills. The bacteria depends on our health and for that reason we need to improve our lifestyle in general. Follow some the advice above and you should see some improvement. You may try a macrobiotic supplement, but usually they only work if you make lifestyle changes.
In extreme cases a few doctors are recommending fecal transplants in order to improve menopause symptoms, but this is rare. .
Keep it real, peaceful and easy
Many people recommend radical healthy diets for menopausal women, I do not. There are a few reasons for this, stress is bad, and a new diet will create stress and bad hormones. We first need to love ourselves so we can listen to our intuition because we have too many choices. How do you find the real diet? Who are you going to believe?
There are a lot of diets out there, most of them by people with little science background. Some of those people become fervent preachers promoting their diet to a level of extreme fanaticism. This scares away a lot of people. For those reasons I recommend to go slow and steady.
What I told you in this article is scientifically accepted by almost all the scientific community. It includes things that are easy to incorporate in our lives and most of them are pleasant.
Our bacteria wants the best for us, by doing the best for our bacteria we are also affecting in a positive way our hormones and with that our energy levels, sleep, capacity to concentrate and mood. It is a win-win situation.
In conclusion
Our microbiome plays a crucial role in our health and it is affected by the hormonal changes that occurred during menopause and perimenopause. During this time we have to be more consistent in helping our bacteria so we can be healthier and even happier. Just a few changes can have enormous benefits.
Spring is the season of awakening. It provides us with the opportunity of a new beginning, to renew our inner forces and strengthen our bodies. During this fabulous time in our lives we can create a spring routine based on Ayurveda and European natural traditions to help our bodies to more easily adapt to the season of growth.
Spring is a season of transition when nature wakes up to life, from cold to warm, from seclusion to life outdoors. Our bodies have to adapt to the changes and this time potentially with less estrogens due to perimenopause or menopause. Our bodies are trying to balance the new energy, they are looking for harmony. The natural medicine traditions offer solutions to help us have more energy, sleep better, feel happier, sexier, and be more productive.
According to Ayurveda, winter is dominated by the energy of kapha. This energy is heavy and it creates mucus and heaviness in our bodies. The cold weather and dry heat in our homes dries out the skin and makes us a little lethargic. Spring is the time to clean the body of the heaviness of kapha, renew our mind and bring “new” and growth into our lives, new energy, new ideas, new foods, new colors, new activities, new habits, and new flavors.
20 ideas for a new spring routine after 40
For the body
Breathe, take deep breaths through the day, especially outdoors. Breathing cleanses our body.
Try one nostril breathing. Gently cover the right nostril and breathe deeply with the left nostril, imagine how the air goes all the way to the tummy, hold for a few seconds and slowly release. Repeat with the other nostril and try to do 3 times. This helps to balance our body, releases stress and helps us to sleep better.
Try to do some stretching exercises. It does not need to be complicated, just extend your arms, up, front, down and sides a few times a day and try to stretch your legs and feet.
Morning exercise is always great. Try to sweat (real sweat) at least once a week. Try a new type of exercise.
If possible try to walk in nature for a few minutes. If you can try to walk under the trees. Nature walking helps us absorb negative ions. In other words, it helps us eliminate radiation toxins. Our homes are full of radiation from all the electrical devices and Wi-Fi, these are positive ions. Touch the soil and hug the trees if you can.
Food
Lighten up. Invite spring vegetables and fruits into your diet.
Try new recipes.
Continue to use warming spices and herbs such as pepper, ginger, cayenne, cardamom, cloves etc. As the weather warms up we can start to use “colder” herbs and spices.
Drink warm water with lemon through the day to aid digestion.
Avoid fried foods. They are too warm for the season.
As the weather warms up include more salads and smoothies.
Mind renewal
Listen to a few songs from your high school years. This tricks the mind into feeling younger and it tells your body that it is younger.
In your essential oil burner or diffuser, you can use a 50% mix of lemongrass and geranium to bring happiness to your environment. You may also try lavender to cleanse.
Try affirmations and visualizations. Every time a negative thought comes to you mind, have a positive affirmation ready. For example: If the thought is “I am fat,” change it to “I am in harmony”, “I love my body”.
Watch comedy, read funny stuff, and try to laugh every day.
Pampering/healing ideas
Add some nice herbal tea to your routine. One of my favorites for the season is lemon and ginger.
Give yourself a daily massage for a week. For only 2 to 5 minutes. Just put some oil on your hands and lovingly massage your body with long strokes in direction to your heart. Start from your feet and keep going up until you reach your head. You will feel great.
If you have sinus issues, try a saline solution bottle to rinse your sinuses.
You can also do a sinus steam with lavender essential oil. This can be done with a face steamer or put water to boil over the stove and bring your face close so you can breathe the steam.
Bring a new plant to your desk to clean the air
One more Try dry brushing. During winter we accumulate toxins and dead cells; dry brushing helps eliminate both of them.
I don’t have time. Do you have time to work out? This is the most common excuse, I mean reason, why most people cannot workout. So in theory, if we can lower the time required, some of us could workout. This is what I did; I lowered my time and adapted to the time I have available.
I have some time to work out, but I do not have time to go to the gym. That was my realization a while back. I work from home, I needed to get ready to go to the gym, then drive to the gym, workout and come back. The whole thing took almost 2 hours. Working out time was about an hour. So I reduced the time to 30 to 45 minutes, less than half, by working out at home.
The key to be a Winner, find your WHY
Oh, I cannot workout at home. This is a very common expression and it may be true for some people, but I convinced myself that I needed to workout. I found my WHY. What is your why? Why do you need to work out? Do you do it for yourself, for your loved ones? For your children or grandchildren?
How to work out at home
I needed to work out because I want to be healthy, I want to control my weight, I want to have energy, I want to age healthy, be agile and independent, I want to travel, I want to live life to the fullest and I do not want to spend money on medical treatments. I cannot reach any of those goals if I do not work out. That is my why, it is my health, my body, my eyes, my mind, my hormones.
I do not like to work out, I prefer to watch YouTube videos or read, or just sit somewhere. Unfortunately, I cannot afford not to workout.
For many people, including me, to find our WHY is the most important decision to workout. After 30 a lot of body functions slow down, every year they slow down more, and around menopause they change further. Around menopause, our body requires more attention, our hormones need help to keep in balance, we need movement. Being active is important, not being active has a heavy cost on our quality of life and on our bank balances.
Once you find your why, you will find time, you will find the way to workout either at home, in the park or in the gym. Every time you feel like not working out (as I generally feel every day) just think of your WHY and you will find motivation.
You do not need to create a gym in your home in order to workout. You can follow YouTube videos, subscribe to special services, do what you already know, hire a trainer (online or in person) to design a routine you like or need or check books and magazines. I think a mini-trampoline, treadmill or stationary bike are great for cardio and for quick workouts.
I recommend caution with online services designed for younger people. These workouts with a lot of jumping are not safe for anybody, at any age. Many well-known fitness programs like LesMills, Beachbody and others have many online offerings suitable for women in their 40s and 50s. There are also a lot of apps and online services to work out. I am not giving you a list, because it changes by the minute.
Keep yourself accountable
Write in your calendar every day if you worked out or not. Reward yourself if you workout certain number of day in a row (without food preferably). You can compete with your husband or friends or at least share your successes with them. If you like gamified things you can join apps like Fitocracy, where you can track your progress, achieve levels, keep accountability and compete with other people.
Make it fun
You can prepare music lists, movies, TV programs etc. While I work out if I can I watch TV, by TV I mean Netflix or another streaming service (I do not like standard TV because I do not want to get sick watching ads for drugs). I workout in my pajamas if they are not too loose, but if you want you can dress up. If I do belly dancing I sometimes wear my scarves.
Keep it simple
Have a set simple workout for when you only want to work out for a short time or when you feel like not working out at all. It can be just walking fast, a few minutes on your cardio equipment if you have it, or a short video. For me this is my mini-trampoline, I put it in front of the TV, get an episode of a decoration program going and tell myself I can stop after 10 minutes if I want to, but usually I keep going until the program ends in about 20 to 30 minutes.
It is better to work out ten minutes than zero minutes, but ideally your work out should be longer.
My personal workout
I use YouTube videos, a mini trampoline (mini rebounder) and my own programs that include weights and exercises using my body weight and a lot of yoga and dancing. I may not be getting the perfect workout, but I workout almost every day, and that is a lot for me. Usually I do 3 days of cardio (mini-trampoline, 30 to 45 mins) and 2 of cardio and weights (45 to 1 hour); sometimes I do yoga or dance in weekends.
Do you go to gym, workout at home or do not workout?
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