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Balance steps are designed to inspire, encourage, and educate on your journey to wellness. Choose a design and pace most appropriate for you. Consider where you currently are, and where you want to go.
Choose one or two of the following tips. Read them often. Integrate them into your life. Share them with a friend. Become balanced!
- Mindfulness
What is it?
Mindfulness is a state of awareness. Mindfulness is paying attention to your experiences moment-to-moment and being fully present. When we are present and mindful, we can bring awareness to the choices we make including how we eat, our strengths and weaknesses, satisfaction level, purpose in life, and the health of the community and nature around us.
When we pause, take a moment to be mindful, we can interrupt a habit or pattern. We can choose better on our path to wellness and good health through cultivating mindfulness.
What to do?
To cultivate mindfulness try a one of these tips:
- Find a quiet space and pay attention to your breathing
- Go outside and listen only to the sounds of nature
- Take deep breaths before going to sleep. Concentrate on the flow of air, in through your nose and out of your mouth. If your mind wanders to the concerns of the day, gently bring your awareness back to your breaths
- Create rituals of comfort: For example, before bed take a bath, put on lotion and light a candle as a way to center your mind and be in the moment
- Turn life “irritants” into a mindful moment and choose to focus on the present, not hypotheticals
- Learn to meditate
- Good Sleep
What is it?
Sleep is prompted by natural cycles of activity in the brain and consists of two basic states: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep, which includes Stages 1 through 4.
During sleep, the body cycles between non-REM and REM sleep. Typically, people begin the sleep cycle with a period of non-REM sleep followed by a very short period of REM sleep. Dreams generally occur in the REM stage of sleep.
Sleep problems can affect women at different times, but are especially common in perimenopausal women and increase after age 40. Not being able to sleep or insomnia can be associated with a variety of factors including stress, mental health problems, disease, increased use of medications and hormone imbalances. A good night's sleep can help you maintain energy, rebalance hormones and ward off infections and illness.
What to do?
Keep good sleep hygiene - or sleep habits - at night. These include:
- Set a bedtime and wake up time
- Avoid caffeine and alcohol before bed
- Avoid naps longer than 30 min during the day
- Establish a pre-sleep ritual
- Avoid stimulation or bright lights right before bed
- Exercise regularly
- Reserve the bed for only sleep and sex
- Establish a pre-sleep ritual
Work with a qualified health professional to find out what supplements or individualized bioidentical hormones you may need.
- Nutrition
What is it?
Healthy food is fuel for your body. Choosing to eat nutritiously will give you the stamina, vitality, weight management, and well being that you need to enjoy your life and all the things you do. Most important, there is a vast body of compelling scientific evidence that shows eating nutritious foods – vegetables, whole grains, nuts and seeds, lean protein, fiber, soy – will reduce your risk for disease.
For women over forty, the margins for what you can eat and get away with start to narrow. Most women begin to crave what they don't need. Too many bad carbs and sugar will get stored as fat. You must consider how you want to feel and make the connection with the foods you are eating.
What to do?
Start small. Make small changes to your nutrition and you will start to see results in the way you feel. Find out what works best for you.
Here are some basics:
- Reduce sugar, white flour products, saturated fats, deep fried foods, partially hydrogenated oils
- Eat organic foods as much as possible
- Eat the rainbow. Choose brightly colored foods like all the yellow/orange/green vegetables and fruits. Try and get 5-9 servings of fruits and vegetables per day
- Fish can be a great source of Omega-3s. Choose wild salmon, halibut, trout, or others
- Eat raw nuts and seeds like almonds, walnuts, filberts, cashews, and seeds of sunflower, sesame, pumpkin and flax
- Choose lean poultry and meats - when you do, prefer free range or organic poultry, and meat raised on grass vs grains. These grass fed animals are lower in total fat and higher in good fats (omega 3 oils)
- Drink plenty of pure water – sodas, juice beverages, or coffee are not substitutes &ndash
- Eat your beans: pinto, red, kidney, black and lentils
- Eat grains in their complex carbohydrate form vs. their simple carbohydrate form. Examples: brown rice (vs. white rice) and whole wheat bread (vs white bread)
- Fiber is important. Wheat or oat bran, fruits (like apples) and vegetables all contain fiber
- Alcohol: Be mindful. Drink less than 7 glasses wine or beer per week.
- Exercise
What is it?
Exercise is part of the complete and total package for good health. Exercise is one of the most powerful lifestyle changes we have available to us. Regular & consistent exercise can do all of the following for you:
- Increase metabolic rate
- Burn calories
- Increase muscle mass
- Improve fitness level
- Reduce the risk of heart disease, osteoporosis, diabetes, breast cancer, osteoarthritis and depression
- Give you strength and vitality
- Release those endorphins in your brain
- Lose or maintain weight
- Feel more confident with yourself
The kind of exercise you do is really up to you. It's not about the spandex; it's about the movement!
What to do?.
There are so many ways you can get exercise. You may not even realize you are doing it...
You can chase kids, walk up the stairs at work, run a mile, lift weights, jump rope, take a yoga class, or scale a mountain. You can move anytime, anywhere, any way you like. If you are an on again, off again, exercise kind of gal, try to really commit yourself to a regular program. Set time aside. Studies show that people who exercise in the morning are more successful with staying on their exercise program. Find a pal. Pick an activity you enjoy. Make it fun.
If you are not exercising now, and have health problems, consult your physician to get medical clearance before you begin.
- Vitamins, Nutritional and Herbal Supplements
What are they?
Vitamins and minerals are essential components in enzyme systems, cell function, and tissue and organ function. We can get many of these just by eating nutritiously, however, because of the many processed foods that exist today, you most likely need additional support.
The use of vitamins, minerals, and other food substances to support health, prevent or treat illness is an important aspect of a natural approach to health care. There are many effective studies on how nutrients have an influence on symptom relief, disease prevention and even treatment.
What to do?
Individual nutrients can help women over forty with an array of health problems. Best results are seen when these nutrients are used under the guidance of health care practitioners knowledgeable about these options. These health professionals can create a plan for you that includes supplements, nutrients, and foods that are individualized for you.
Below are some examples of common vitamins and herbal supplements:
- Vitamins
- Vitamin E, bioflavonoids and Vitamin C: Shown to have some effectiveness in treating hot flashes
- Melatonin, L-tryptophan and 5-hydroxytryptophan: The most effective nutrients for treating insomnia
- Vitamins B6, folic acid, B12 and SAMe: Can increase serotonin levels and help with mild depression
- GABA supplements: Can be effective for mild to moderate anxiety
- Glucosamine sulfate, borage oil, fish oils and chondroitin sulfate: Shown good results for joint pains and osteoarthritis
- Niacin: Well studied to treat elevated cholesterol and triglycerides
- Calcium and Vitamin D: Help to maintain bone health and can be an important part of an osteoporosis prevention strategy
- Herbs
- Black cohosh, red clover, kava, soy, and ginseng: Have been studied to treat menopause symptoms
- Valerian: Studied for treatment of insomnia
- St. Johns Wort: Studied for treatment of mild depression
- Kava: Studied for treatment of anxiety
- Rhodiola: Studied for treatment of memory loss and fatigue
- Ginseng: Studied for treatment of fatigue
At Women in Balance, we encourage women to seek guidance from a health care practitioners trained in clinical nutrition and botanical medicine.
- Pure Water
What is it?
Water is essential for life. Water is a component of blood; many nutrients are dissolved in water so they can be absorbed effectively in the digestive tract. Cells need to be bathed in water. Water carries waste from our body, and water absorbs and transports heat so that our skin, muscles and vital organs maintain the proper temperature. Drinking enough pure water is essential for elimination and preventing constipation.
You need to hydrate. Pure water is essential to maintaining stamina. Even getting mildly dehydrated can compromise normal physiology. Did you know that sometimes we may think we are hungry when we are really thirsty? Of course then, drinking water can help in weight management. Pure water can help keep your skin clear and glowing too!
What to do?
Drink at least 48 ounces of pure water per day. Remember: Once you are thirsty, you are already dehydrated! So drink enough water before you reach that point. Be sure to drink purified water that is at room temperature. Ice cold water restricts the digestive tract. Get in the habit of carrying water with you all day...Start with a glass of water in the morning, have water in your car, at your desk and in your bag or briefcase.
- Relax
What is it?
Relaxation is may be dwindling these days. However, it is a vital component of optimal health. Stress, whether physical, mental, or emotional, is a part of every day life. We have mechanisms in our bodies that help us to adapt to these everyday stressors.
However, when stress becomes greater or prolonged, this can result in high blood pressure, anxiety, back pain and other body aches. Too much stress can create hormone imbalances, which contribute to insomnia, insulin resistance, hot flashes or migraines.
Learning to manage and reduce stress in a natural healthy way will ultimately effect every area of our lives. Our goal then, is to balance our everyday stressors in work, family, friends and health as well as integrate relaxation techniques to help us do this.
What to do?
There are a variety of ways to reduce stress and relax. What works for you, may not for another. Here are some ideas to consider:
- Use Time Management - block off specific times to relax
- Balance Work and Play - do things that are fun too
- Take a Deep Breath - practice deep breathing exercises
- Meditate or Pray - schedule time to pray or meditate
- Music - listen to the music that makes you relaxed
- Laugh - do it regularly
- Read - get a new book
- Eat Slowly - healthy digestion leads to relaxed mind
- Exercise Regularly - incorporate cardiovascular exercises as well as some slower ones that focus your mind and body
- Garden - plant some of your favorite flowers or vegetables
- Enjoy Nature - take in the beauty of your surroundings (listen, smell, look, touch, feel)
- Address relationship issues - deal with the conflict you may have been avoiding
- Address Issues With Job, Friends, Family and Self - take some time to do some reflection in these areas
- Reduce Stimulants and Sedatives - eliminate excessive intake of caffeine, stimulants, or sleeping aids if possibl
- Do Nothing - take the challenge of scheduling time to do absolutely nothing
- Hormone Balance
What are they?
Hormones are incredible chemical messengers in our body that affect everything - our brain, heart, bones, muscles, skin, and reproductive organs.
Hormones are an essential part of the workings of every cell in the human body. Hormones also work best when balanced. However, things like stress, poor food choices, inadequate sleep, synthetic hormones, and sedentary lifestyles can throw hormones out of balance and create real health problems.
When your hormones are out of balance, it can contribute to migraines, insomnia, weight gain, hot flashes, mood swings, and low libido, to name a few. Over time, hormone imbalances can lead to rapid aging and increase risk for disease.
When hormones are balanced, on the other hand, you can regain your sexual vitality, sleep better, have more energy and just feel better.
What to do?
There is good news! There is an array of things you can do to create and achieve hormone balance.
- Get in touch with your own unique hormonal rhythms. Pay attention to any symptoms you may have to identify patterns. Such as, do you feel worse in the morning after eating a big sugar dessert the night before? Do you have headaches that are triggered by 3 cups of coffee? Does your energy flag after two days of no exercise? Learn your body's reactions and preferences and you will learn what to do to get balanced.
- Journal how you feel for 2 weeks. This can be as simple as writing short words about your mood, energy and overall well-being in the morning, afternoon and at night. Look for any patterns and think about choices you are making that may be triggering the feeling or symptom.
- Track your menopausal symptoms for a month. For example, record your hot flashes, dates of night sweats, length of periods, dates of headaches (time of mid-period or ovulation, pre-menstrual, during period). This is wonderful information to share with your primary healthcare provider as a way to pinpoint the imbalance issues and improve your care versus generalized symptoms reporting.
- Have your hormone levels tested. There are several ways to test your hormones. Please work with your provider to find the best one.
- Create a plan of action. Work with your healthcare provider to find a plan that addresses your hormone imbalances.
- Nature & Its Healing Power
What is it?
Our natural surroundings are full of beauty, medicines, shelter, sustenance, resources and spiritual renewal. Being in balance with nature inspires us to walk gently on this earth, and live in harmony with the seasons, rhythms, waters and forests, animals and plant life of our planet.
The body has the inherent ability to establish, maintain, and restore health. This internal healing is supported by our connection with nature. Being in nature restores us, calms us, and gives us perspective.
What to do?
Connecting to nature is always available to us. When we feel the wind on our skin, smell the rain, crunch in the snow, stare at the clouds and trees we are connecting to nature, and we feel its calming restorative power.
Revisit your special places in nature or find new ones. Plan your next vacation for reconnecting to nature. Or, take a half-day and go to the forest, go to the beach, a park and be a part of the wondrous show. Whatever it may be, take a step out of your daily routine and say hello to nature again.
- Community
- Vitality
What is it?
Vitality is the juice of life. Some days it can be difficult to come by if you are hormonally imbalanced, living with a chronic disease, overworked or just plain worn out. Women at midlife have so many responsibilities, from work to parenting to caring for elderly parents to caring for friends in need. Many times it is difficult – if not virtually impossible - to make yourself a priority.
What to do?
Take a breath and give yourself permission to not be perfect. If you are seeking to regain vitality begin with carving out some time just for you. This will help you think about what you need most.
Re-charge your energy. Do this by prioritizing and doing those things that help you increase your energy. It may be spending time with a dear friend, reading, taking a nap, or reconnecting to nature.
Listen to your internal talk. Vitality begins inside. Is it negative? Or, is it positive? Is the way you think about yourself sapping your creativity? Gently make a deal with yourself to only give yourself loving thoughts.
Release the guilt of “not being everything to everyone” – Those that you love in your life will not collapse if you move to nurture yourself. In the end they will thank you, as it is impossible to give to others from a place of imbalance and exhaustion.
Find something to laugh about. Lighten the moment by laughing at yourself (many things at midlife are truly funny!). Smiles, energy and attitude will give you the capacity to pursue other balance steps and once again be on the path of full personal vitality.
- Quality & Consistent Health Care
What is it?
Perimenopausal and menopausal women have unique health care needs. One of those is being able to spend adequate time with your health care provider. Whether it is a gynecologist, family practice doctor, internal medicine doctor, nurse practitioner, physician's assistant, naturopathic physician, chiropractor or acupuncturist, don't be afraid to inquire about their experience and expertise in hormone balance and menopause issues.
The optimal midlife provider will take a thorough history and physical, know what testing is appropriate, be able to recommend appropriate screenings for disease risk such osteoporosis, heart disease, and breast cancer. Additionally, your provider should be familiar with the spectrum of treatment options for perimenopause and menopause management. These include:
- Diet, exercise and stress
- Nutritional supplementation
- Botanical therapies
- Compounded bio-identical hormones
- Non compounded bio-identical hormones
- Synthetic and other non bio-identical hormones
- Additional pharmaceuticals
- Other health care team members that will help you meet your health goals such as physical therapists, massage therapists, fitness experts, and
nutritionists
What to do?
We have provided a list of Ten Questions You should Ask Your Doctor to help you get the care you need. Things you can do right now include:
- Interview your provider
- Attend community education sessions that deal with perimenopause/menopause issues
- Personally speak with presenters to understand the providers that are knowledgeable within the community; and
- Talk with other women in the community that are receiving comprehensive midlife care
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life style strategies
