Mirror Exercise for Self-Esteem in Menopause

 

Let’s face it ladies, it’s hard to be in a positive state of mind when you’re experiencing the telltale signs of menopause. When you’re lumpy, grumpy, burning up with hot flashes, or walking the floor from lack of sleep, the last thing on your mind is worrying about your self-esteem.

However, feeling good about yourself motivates you to take better care of your body. Try this mirror exercise for 30 days and watch it change your life.

First, pick a quiet time and place where you will not be interrupted.  Stand in front of the mirror and look into your eyes for two minutes.

Start saying some positive things about yourself, and talk about how grateful you are for the blessings that you have experienced, and your hopes and dream for the future.

Continue looking into your eyes and tell yourself that you are a strong, confident, beautiful person inside and out.

At the end of the exercise, tell yourself “I love you.”

The first few times you may feel silly but stick with it for the full 30 days. You’ll see a brand new you.

 

Taming Sugar Cravings in Menopause

 I was doing well with less sugar, until I decided to take a peek at the church goodie table. My game plan was to leave in a hurry so I wasn’t tempted. A large table with two bakery cakes was being served to honor our new members. I couldn’t pass that up and ended up taking the biggest slice on the tray.

 Taming sugar cravings in menopause isn’t easy, but you don’t have to give up sugar completely. Here are 4 tips to help you have your cake and eat it too:

Combine Healthier Ingredients

Who doesn’t love a nice cookie hot from the oven? I sure do, but that cookie can be a healthier option by substituting half of the white flour with whole wheat flour.

I like bran muffins but the ones that are sold at my favorite store are calorie bombs with too much sugar. Bake your favorite muffins for a healthy breakfast treat, and bump up the nutrition with dried fruit.

If you’re a chocolate lover, combine chocolate with nuts and seeds for a healthy trail mix, or freeze banana pops dipped in chocolate.

Go for a Walk

When a sugar craving hits, go for a walk or do some outside activity you enjoy. By the time you are ready to return home, you may forget all about that craving.

Take Smaller Portions

When that sugar craving hits, eat a small portion of what you are craving. Fun-sized candy bars, a small cookie, or a sliver of cake may be all it takes to satisfy that sweet craving without going overboard.

Eat Regular Meals

Don’t go too long without eating. If you’re too hungry, it is tempting to reach for a sweet snack. Eat every 3 to five hours and include protein and whole grains to stabilize blood sugar.

How do you tame your sugar cravings in menopause?

 

 

 

 

 

 

Keep Gums Healthy in Menopause

If you notice that your gums look thinner, bleed when you brush or floss, or you have developed deep pockets, fluctuating levels of estrogen may be the culprit. However, lack of good oral hygiene plays a big role also.

What is gum disease and how does it start? If you don’t brush your teeth and floss regularly, bacteria build up between your gums and teeth. Left untreated, it can lead to serious problems that damage the soft tissue and bones that surround the teeth.

Here are 4 tips to keep gums healthy in menopause:

Choose Correct Toothbrush

The best toothbrush will be the one you will consistently use, so it doesn’t make much difference whether you use a manual or powered toothbrush. Soft bristles seem to do the best, and won’t inflame the gums if you brush too hard.

For people with mobility issues such as arthritis, the powered toothbrush doesn’t require as much effort to use. Brush twice a day, clean all the tooth surfaces and don’t forget the gum area under your lips and at the bottom of your mouth.

Floss

The idea of flossing has been drummed into us since childhood, but many people don’t feel like it is necessary. Brushing is good, but it can’t reach all of the plaque on your teeth.

Flossing twice a day is ideal, but floss at least once. Wrap about 20 inches of floss around your middle fingers and slide the floss in an up and back motion.  Unwind the floss as you go so you always have a clean section of floss.

Eat Less Snacks

It’s fun to have a snack in the middle of the afternoon or while you’re watching TV, but this means you will have to brush or floss again, so try to stick to the main meals.

Schedule Regular Checkups

I know going to the dentist is expensive, but most employers have a dental plan, so take advantage of it. Teeth should be cleaned twice a year, and any problems taken care of. If you can’t afford it, ask about a payment plan or doing the less expensive dental work first.

 

 

 

 

 

Itching Skin Driving You Crazy? 4 Tips to Smoother Skin in Menopause

 

Have you noticed yourself scratching more than usual? It can feel like your whole body is inflamed.

Estrogen is so important to a healthy woman’s body and once levels start declining, skin is no longer protected by the cell formation of collagen and oils.

Here are 4 tips for smoother skin in menopause:

Warm Shower

There are few things more relaxing than a long, hot shower, but if you don’t want your skin to dry out, take shorter showers and use warm water.  Areas that don’t get as dirty such as feet, legs, and back can just be rinsed with warm water.

Use Unscented Soap

Your favorite soap may smell good, but it can strip the natural oils in your skin, which leads to more itching and scratching. If you don’t like unscented soap, look for a brand that is lightly scented.

Moisturize

Once you’re done with your shower, smooth on moisturizer. There’s no need to use a high-priced product, and you can get the same results with mineral oil or petroleum jelly.

Eat Healthy Omega Fats

Foods that are favorites are often rich in Omega-3 fats. Who doesn’t like a nice grilled piece of salmon with your favorite topping? Other foods high in omega fats include walnuts, fortified eggs, and flax.  Use safflower oil for pan frying on top of the stove.