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Menopause Did you know it is only 1Day! Menopause is 12 months after your last menstrual cycle Peri Menopause is the time prior to 12 months  Post Menopausal is everything after the 12 months.

What is Menopause

A natural decline in a woman’s Reproductive Hormones where her ovaries stop producing eggs and menstruation ceases. Perimenopause is a transition of decline in hormones prior to Menopause and can last for several years. The average is 4 years. Ovaries are starting to produce less Estrogen and Progesterone which start producing menopausal symptoms.

Perimenopause Last 4 to 10 years prior to Menopause Menopause transition Disruption of menstrual cycle, either more or less frequent May start in your 40’s Symptoms of Perimenopause Hot Flashes Breast Tenderness Weight Gain Lower Libido Fatigue Brain Fog Bone Loss Irregular Periods Vaginal Drynes Urine Leakage/ Urinary Frequency Trouble Sleeping

Menopause Symptoms

Let’s discuss the most prevalent ones Sleep Disturbance Causes Hormones Neurotransmitters and Decreasing Estrogen Norepinephrine, Serotonin and GABA all impact sleep. Norepinephrine disrupts sleep GABA promotes it Healthy levels of Serotonin are needed for sleep Progesterone Support GABA Estrogens increase Serotonin Decreases in these Hormones can Disrupt sleep

No Wonder You Can’t Sleep ! Hormones are all off balance

Hot Flashes and Night Sweats Causes ◦        Estrogen and Neurotransmitters ◦         Serotonin, Norepinephrine and GABA all play a role. ◦        Estrogen and Serotonin decrease ◦        Norepinephrine increases

Symptoms ◦        Nervousness ◦        Dark thoughts ◦        Feeling worthless ◦        Loss of Hope ◦        Low Energy ◦        Sadness ◦        Apathy   ◦        Hard to relax ◦        Moody ◦        Impatient ◦        Worry

Mood Swings Causes •        Decreasing Estrogen is also causing a decrease in Serotonin and can also disrupt Dopamine . •        If you had severe PMS symptom's there is more likelihood that you will suffer from mood swings •        Also, if you have had a history of depression prior to Menopause

Memory Problems ◦        Brain Fog Causes ◦        T he Women with the worst Hot Flashes exhibit the worse Brain Fog The changing level of Estrogen is thought to also have an effect on the brain, because Estrogen contributes to language skills, attention, mood, memory, and other brain processes

◦       Weight Gain in Menopause   Causes ◦        Hormones ◦        Stress and Cortisol ◦        Decrease in Estrogen stockpiles fat. ◦        FSH Follicle Stimulating Hormone increases and causes Belly fat Progesterone Decreases ◦        Now, both Estrogen and Progesterone decrease during menopause. ◦        That said, Progesterone levels drop more, which means that the: ◦        Ratio of Estrogen becomes much higher than Progesterone as women enter the transition .

Symptoms : When you have more Estrogen then Progesterone ◦         Nervousness and irritability ◦        Breast tenderness ◦        Weepiness and sadness ◦        Cravings ◦        Joint pain ◦        Skin prone to breakouts ◦        Belly fat and Weight Gain in the hips, thighs, and stomach ◦        Low libido ◦        Fibroids

Cortisol and Weight Gain •        Cortisol Increases and Causes Insulin Resistance which leads to weight gain •        Cortisol breaks down lean muscle and causes atrophy •        Too much cardio will cause the cortisol to rise and become catabolic to our muscle •        Lean Muscle Mass is Decreasing •        Burning less calories from fat

•       Complications of Excess Weight   Risk of High Blood Pressure Risk of Heart Disease Risk of Cancer Risk of Diabetes

Testosterone Decreases in Menopause •        A normal range of Testosterone supports •        Strong Bones •        Increased Muscle Mass •        Decreases Body Fat •        Healthy Libido •        Decrease Vaginal Atrophy •        Cardiovascular Health

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Solutions P   How To Ease Menopause Symptoms with Diet •        Plant Based Diet will be best •        Wild Caught Seafood •        Limit Alcohol •        Decrease or Eliminate Sugar •        Eliminate Dairy •        Reduce Grains and Gluten •        Increase Protein •        Limit Caffeine •        Limit Spicy foods •        Estrogen hooks onto Fiber •        Without enough Fiber you have too much Estrogen recycling in the liver Increase Good Fats •        Increase good fats •        Intermittent Fasting

How To Ease Menopause Symptoms with Lifestyle Habits •        Stop Smoking •        Get More Sleep •        Drink less Alcohol •        Get to a Healthy Weight •        Get sufficient Calcium •        Supplements for Menopause •        Hormone Replacement Therapy with Bio Identical •        Decease Sugar •        Adequate Sleep 7 to 8 hours •        HIT exercise •        Yoga •        Meditation •        Sauna

The Solution: Lower Estrogen  ◦       First thing’s first: you have to balance Estrogen in your body as much as possible in order to correct the Estrogen dominance and stop weight gain. Avoid Stress •        Limit work outs to one hour •        Walk 30 minutes a Day •        Short Burst of HIT •        Facials •        Massage •        Meditation and Prayer •        Journaling •        Do something Kind for someone else •        Practice Gratefulness •        Relax with a bath, a book, music •        8 hours of sleep

Weight Loss Diet •        Eliminate Dairy •        Eliminate Sugar •        Plant Based Diet Best •        Reduce Grains and Gluten •        Increase Fiber •        Lean Muscle Mass is Decreasing •        Decrease Cortisol •        Wild Caught Seafood/ Organic Chicken •        ½ your weight in oz with Water per day

How To Ease Symptoms of Brain Fog With Lifestyle Habits

•        8 hours of sleep •        Not sleeping well  can make it hard to pay attention or remember new information. •         Set up a nightly ritual that you follow every day of the week to encourage deeper, more restful sleep. •        Keep your bedtime and wake time as consistent as possible, even on weekends; Make sure your bedroom is a distraction-free zone that’s dark, quiet, comfortable, and cool •        Eliminate eating or drinking caffeine and alcohol close to bedtime     Relax with a warm bath or soothing music to set the mood   •        Physical activity also increases the production of chemicals that promote the repair of existing brain cells and the growth of new ones. •        Balance Estrogen •        A  healthy diet  helps fuel the body and the brain. Include Omega-3 fatty acids, found in Wild Caught Cold Water Fish, will offer benefits related to menofog. •        Common Sense Supplements is my favorite Brand •        A UCLA review of more than 160 studies on food and the brain found that •        omega-3 fatty acids can enhance learning and memory. Other sources of omega-3’s include walnuts and kiwifruit.. The folic acid found in leafy greens, such as Spinach is essential for proper brain function of memory and cognition •        Resveratrol, which may keep free radicals from damaging brain  •        If Brain Fog makes it difficult for you to remember phone numbers or passwords, break them down into segments.

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