A Family Fitness Guide

Menopause

Menopause, also known as the change of life, is the time in a woman’s life when the ovaries begin to reduce the production of estrogen and progesterone. This is an indication that a woman’s childbearing years are ending, generally occurring between 45 - 55 years of age. Some women naturally go through their menopause in earlier years, and some women are thrown into menopause abruptly because of surgical procedures such as hysterectomies. It’s important to note that menopause is a normal function of living, not a disease.

While some women go through menopause with little or no problems, most women experience some or all of the following: hot flashes, night sweats, irregular bleeding, vaginal dryness, loss of libido, fatigue, depression, mood swings, anxiety, and bone loss. But the “fun” doesn’t stop here. Heart disease is the greatest killer of post-menopausal women, osteoporosis and Alzheimer’s disease also rob older women of quality of life. All three of these diseases have been linked to the depletion of estrogen and progesterone in a woman’s body after menopause.

Since women are living longer and want to enjoy life everyday, finding a way to cope with menopause is uppermost in many women’s minds. Currently, the best means for working through menopause is a healthy lifestyle and hormone replacement therapy (HRT). You can adopt a healthier lifestyle on your own, but a health care professional is necessary for further treatment.

A woman experiencing any of the symptoms of menopause should consult with a healthcare professional-preferably one with expertise in woman’s health and menopause. The consultation should include a complete physical examination including test for hormone and thyroid function and with factors for heart disease and diabetes. She should discuss with her health care professional whether HRT is a necessary or desirable option. After the decision is made, she should then continue to check with her health care professional regularly to discuss how the treatment is working for her. Too many women do not communicate well with a healthcare professional, and if the first treatment plan doesn’t work, they do nothing. Good communication and a determination to enjoy the best of what life has to offer are a women’s right as well as her responsibility.

Lifestyle suggestions

• Consult with your healthcare professional for a complete physical that includes endocrine and thyroid function tests. Be sure to discuss options for H RT programs, as well as family history and personal risk factors.
• Eat a diet that includes soy and soy-based foods. They contain phytoestrogens that are very important for good health prior to, during, and after menopause.
• Exercise regularly to help keep hormones in balance.
• Eat high-fiber foods daily. Fiber foods help with digestion and regularity.
• Maintain your ideal weight. Being overweight or underweight for your age and height are potential risk after menopause, leading to debilitating fractures.
• Limit the amount of alcohol, caffeine, and sugar in the diet. Do not smoke.

Daily supplementation plan for menopause

• Vitamin B complex: 25 mg. Take natural and/or phosphorylated B complex

• Calcium: 1000-1500 mg. Take calcium that is synergistic with magnesium

• Magnesium: 300-500 mg

• Omega-3 fatty acids - fish oil or Veggie Omega Complex

• Fiber. Most persons need 5-15 g per day from supplementation in addition to dietary intake.

• Black Cohosh. Known to relief hot flashes, night sweats and mood swing when taken over time.

Cracked Heels

Cracked heels is a common problem caused by dry skin, some time so bad that is even painful and get infected.  Cracked heels reflects a person’s health , or at least, they are not pretty for us ladies in our sandals or open heels.

Cracked heels can be treated with a bit of diligent on your part. I used to have dry, cracked heels for as long as I can remember, and this is what I do:  Every night, after taking a shower or bath, I rub on some AHA Body Moisturizer. (It works even better after feet get soaked in warm water for about 10 minutes, the dead skin comes off more easily). You can see the result in a few short days.

This AHA Body Moisturizer also works well on any are of the body that has rough or dry skin such as the elbows and knees.  This ultra-hydrating moisturizer is formulated with hydrolipid matrix and 5% alpha hydroxy acid, to defoliate, smooth and soften skin.  Highly recommended.

Cold Broccoli Salad Recipe

I love cold salads in the summer time. There are plenty of fruit and vegetables to make salads other than lettuce and tomatoes. This cold broccoli salad recipe is one of my favorites. It take only 20 minutes to make.

Marinated broccoli and tomato salad

For 4 servings:

• 1 bunch of fresh broccoli (1 lb.)
• Boiling salted water
• 1/4 lb. fresh mushrooms
• 3/4 cup drained, pitted olives
• 1 cup cheery tomatoes

Dressing:

• 1/3 cup olive oil or salad oil
• 1 Tbsp. white wine vinegar
• 1 Tbsp. lemon juice
• 2 Tbsp. chopped fresh parsley
• 1 green onion, minced
• 1/2 tsp. salt
• 1/4 tsp. freshly ground pepper

Preparation:

1. Trim flowerets from broccoli, you should have about 1 quart. Reserve stems for another use.
2. Drop broccoli flowerets into boiling salted water for 1 min. or just until they turn bright green; drain.
3. Trim mushroom stems to 1/2 inch.
4. Combine broccoli, mushrooms, olives and cherry tomatoes in bowl.
5. Measure oil, vinegar, lemon juice, parsley, onion garlic, salt and pepper into small bowl. Whisk until blended.
6. Pour dressing over vegetable mixture.
7. Turn gently to coat vegetables.
8. Cover and refrigerate 3 hours or more until ready to serve.

Good serve with any roasted or barbecued meat or poultry; or serve with cheese souffle’ for a luncheon. This colorful salad looks very pretty served in a clear glass bowl. Use the stems for soup, or cut them up to serve along with carrots and celery sticks as a relish. If you prefer, buy just the broccoli crowds.