Author: Team THOR

DISCLAIMER: Always consult with a healthcare professional before starting any new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific individual needs.

Perimenopause and menopause can have a big impact on your family, personal, and social life, work, and day-to-day activities. It often means night sweats, hot flashes, palpitations, trouble sleeping, and headaches and migraines. Itchy skin, poor wound healing, thinning hair, and brittle nails occur frequently. Without estrogen, the salivary glands produce less saliva, increasing your risk for mouth infections, gum problems, and tooth decay. Bone density starts to decrease, making you more susceptible to fractures and injury.

Along with reduced bone density, decreases in muscle strength and mass can impact your flexibility, agility, strength, and mobility. Problems with concentration and memory, feelings of anxiety and depression, mood swings, and irritability are also common. Your risk of menopause complications and health conditions increases as well, including osteoporosis, heart disease, and urinary tract infections.

While many changes occur, which can affect your health, well-being, and quality of life, menopause is not a diagnosis, nor is it a disease. And there are healthful lifestyle changes that you can make to manage the changes it brings.

Cultivating a growth mindset, prioritizing rest, exercise, and a healthy diet, and cutting back on stress are all ways to make menopause easier on your body and brain.

How Does Menopause Start?

Menopause is the point when your ovaries stop releasing eggs and reproductive hormones and you no longer have menstrual periods. The diagnosis of menopause is based on the absence of menstrual bleeding for 12 consecutive months. It is made by reviewing a woman’s symptoms and menstrual and medical history.

Perimenopause is more challenging to diagnose because it is a gradual transition that can last from just a few months to 10 years. It can begin without knowing it or having any menopause-like symptoms. 15 percent of women experience no symptoms, and for those who have, the incidence and severity of symptoms may increase with age (BMC Women Health).

For the majority of women, perimenopause starts in their mid-40s, and the average age at which women in the U.S. reach menopause is 51.

What Does Menopause Feel Like?

Here are a few symptoms that you might experience during menopause.

Hot Flashes

Hot flashes are not only uncomfortable and annoying but aren’t a short-term problem. They can last for many years and some women experience them daily or a few times a week. Hot flashes also vary in severity, from mild to very intense where day-to-day activities cannot be performed.

When a flash happens, you may experience a feeling of heat in your face, neck, arms, and chest. Other symptoms include tingling in your fingers, sweating, rapid heartbeat, anxiety, and chill once the hot flash subsides.

Night Sweats And/Or Cold Flashes

Like hot flashes, night sweats are common during perimenopause and menopause. About 36 percent of women experience them while 6 percent find night sweats to be bothersome, one study found. Frequency varies between women but has been shown to increase significantly at menopause, peaking 1 month before the final menstrual period.

Excessive sweating or perspiration is one symptom that night sweats and hot flashes have in common. These episodes occur during sleep and can be so severe as to wake you up with soaked bedding and sleepwear. Contributing factors include early age at first pregnancy, smoking, diabetes, high-risk drinking, and premenstrual tension (Menopause).

Vaginal Dryness That Causes Discomfort During Sex

Vaginal dryness is a common condition in menopausal women, with 25 to 57 percent reporting dryness and urinary symptoms (Menopause). It is characterized by burning and itching sensations, discomfort and pain during intercourse, and frequent urinary tract infections. Other symptoms include burning with or frequent urination, incontinence, vaginal discharge, and bleeding after intercourse.

At menopause, vaginal dryness is caused by a lack of lubrication due to low levels of estrogen. This drop in reproductive hormones causes the vaginal tissues to thin, leaving fewer cells secreting moisture. Other factors that contribute to dryness in post- and perimenopausal women include inflammatory and metabolic conditions, certain medications, and unhealthy behaviors such as cigarette smoking.

Urinary Incontinence

The drop in estrogen near menopause causes the pelvic floor muscles to weaken. When put under strain, the pelvic floor may be unable to prevent urination. Symptoms include leaking urine when coughing, sneezing, lifting heavy, and exercising, pelvic pain, waking up to urinate, and wetting your bed at night.

Insomnia

While short-term insomnia is often due to a traumatic event or stress, menopause-related sleep disturbances are caused by falling levels of progesterone and estrogen. Depression and anxiety, changes in mood, night sweats, and hot flashes also contribute to frequent waking and poor sleep. Symptoms of insomnia include feeling tired or sleepy during the day, waking up too early, less than 6 hours of sleep at night, and not feeling rested when you wake up.

Insomnia can affect your body in several ways such as feeling stressed, irritable, and anxious, having slowed reaction time and poor concentration, and experiencing more accidents and errors. Complications include mood disorders, high blood pressure, diabetes, and heart disease.

Emotional Changes

Declining levels of estrogen can cause a range of emotional symptoms, from mood swings and irritation to depression. Symptoms also include crying, snappiness, bursts of anger, panic attacks, worsening premenstrual tension, and loss of confidence and self-esteem. Some women are at a greater risk of experiencing emotional distress, including those in a difficult living situation or toxic relationship, women under a lot of stress, and those with a history of severe PMS.

Dry Skin, Dry Eyes, Or Dry Mouth

Skin loses collagen during menopause, causing it to dry and age faster. You are likely to find your skin dry just about anywhere, like your legs, elbows, chest, back, and face. Fine wrinkles and dark spots also appear as your skin loses moisture and elasticity.

Menopausal women are more prone to dry eyes as well. While the relationship is unknown, estrogen and androgen, which decline near menopause, may play a role in tear production.

Other factors, including the use of antihistamines, diabetes, and thyroid disease may also contribute to developing dry eye disease. Environmental factors are also known to cause increased tear evaporation, including air conditioning, wind, dry air in winter, and outdoor sports like boating and skiing.

Symptoms of dry eyes include:

– Blurred vision

– Itchy or red eyes

– Burning

– Pain

– Dry or tired eyes

– Light sensitivity

– Visual discomfort

– Gritty feeling in the eyes

Likewise, the exact link between falling levels of reproductive hormones and dry mouth is not well understood. One hypothesis is that the drop in estrogen during menopause causes a reduction in the flow of saliva. When the production of saliva is reduced, this can cause gum disease, tooth decay, soreness and burning sensations, and frequent mouth infections.

Breast Tenderness and Pain

Breast pain or mastalgia affects up to 70 percent of women at different stages of life but is most common in women aged 40 to 50 (Breast Care). Some women experience soreness, burning, or tenderness while others report a throbbing, sharp, or stabbing pain.

Women who are on hormonal therapy or oral contraceptives are more prone to experience cyclical breast pain in the years leading to the onset of menopause (Harvard Health Publishing). Other factors that contribute to breast pain and tenderness at midlife include fibrocystic changes, infections, trauma, and medications like diuretics and psychiatric and cardiovascular drugs.

Worsening of Premenstrual Syndrome (PMS)

Bloating, fatigue, mood swings, breast tenderness, and food cravings are symptoms of PMS that most of us are familiar with. Some women also experience sleep issues, difficulty concentrating, anxiety, sadness, and irritability.

During the transition to menopause, women are more likely to experience PMS symptoms. When you add hot flashes, night sweats, and insomnia, they may feel worse, with women tolerating them less well.

Irregular Periods or Periods That Are Heavier/Lighter Than Usual

As the ovaries begin to produce less estrogen during perimenopause, your cycle may become lighter, heavier, or more irregular or erratic. Irregular periods may be accompanied by vomiting, nausea, cramping, and pain, with spotting or bleeding occurring between periods.

In addition, your cycle can become shorter or longer, and a space of 60 days or more shows that you are likely approaching menopause. You may also skip periods, notice blood clots, or experience changes in the menstrual flow such as clumpy and thick or watery and thin discharge. All these are due to estrogen fluctuations causing irregularities in your menstrual cycle.

How to Make Menopausal Changes Less Painful?

Going through menopause is tough enough, so here are a few tips you might find helpful while going through that time.

1. Develop a Growth Mindset

Menopause is a natural stage of a woman’s reproductive cycle. It isn’t something that can be or needs to be fixed but a normal transition in life. If menopausal symptoms are more severe, however, you’ll want to develop a growth mindset as a way to mitigate symptoms.

Challenges, pleasures, and ups and downs are all part of the human experience. Cultivating a positive mindset can also help ease your way through menopause. One study shows that women who view menopause as a positive experience have fewer depressive symptoms and report a more positive body image. A review of 16 studies also found that women with a more positive attitude experience fewer symptoms.

2. Maintain a Healthy Body Weight

Pounds begin to accumulate around your middle once you hit menopause. And excess belly fat isn’t just frustrating but dangerous because it puts you at risk for a range of health conditions like liver problems, diabetes, and cardiovascular disease.

To maintain a healthy weight at menopause, it’s best to focus on a balanced, varied diet that supports weight loss and low body fat. Include lean proteins such as beef, turkey, and chicken which help prevent muscle loss, boost your metabolism, and keep you fuller for longer.

Eat plenty of fruits and vegetables as well, including avocado, pears, raspberries, and broccoli. High-fiber foods reduce hunger and appetite and keep insulin in check. Make sure you consume dairy products as they help the body maintain muscle mass and support weight loss.

3. Prioritize Strength Training and Build Muscle

The risk for osteoporosis increases at menopause, making physical activity an important protective factor. Strength training, in particular, boosts metabolism, enhances muscle mass, supports bone health, and promotes flexibility and mobility. Studies also show that strength training improves insulin sensitivity, decreases blood pressure, and reduces the risk of cardiovascular disease.

With plenty of benefits to your body, if you’ve never done weight training, now it’s a good time to give it a try. Start with exercises that improve core stability and balance, including pulling, pushing, bend-and-lift, and bodyweight squats. Then you can include machines with cables and weights to build muscle mass and strength and improve endurance.

4. Prioritize Rest, Recovery, and Sleep

If you are supporting children, caring for aging parents, and dealing with tight deadlines at work, anxiety, and stress may keep you from sleeping. Add night sweats and hot flashes, and you may find yourself struggling with waking up night after night.

Not getting enough sleep can lead to injuries and falls, sabotaging decision-making and resulting in impaired judgment. An ongoing lack of sleep also increases the risk of anxiety and depression, hypertension, and cardiovascular disease.

To improve your sleep and minimize health risks associated with insomnia, avoid exercise, heavy meals, and caffeine before going to bed. Try not to use your mobile or laptop around bedtime and listen to relaxing music or read a book instead. Stick to a sleep schedule, avoid napping during the day, and make sure your sleeping environment is as relaxing and comfortable as possible.

5. Reduce Stress

The time around menopause is stressful for many women. In addition to troubling symptoms like night sweats, hot flashes, and mood swings, busy work schedules, aging parents, demands of teenage children, and other responsibilities can lead to stress, strain, and responsibility fatigue.

As stress can lead to a ton of health issues, including hypertension and heart disease, you should try to limit the amount of stress in your life. Seek out social support, ask for help when feeling exhausted, and sort out tasks according to priority. Find ways to relax, try yoga, meditation, and music relaxation, and treat yourself to a long bath, manicure, or massage.

Wrapping Up

Menopause and the symptoms it can bring can hurt your quality of life. Sleep may become elusive, with hot flashes and night sweats leaving you exhausted and low. Many women also experience anxiety, mood swings, brain fog, and a devastating loss of confidence and become socially withdrawn as a result.

As troublesome as your symptoms might be, menopause is not a disorder, and nor is it a disease. As with every new life chapter, the changes menopause brings call for lifestyle modifications. What is to be done? Your old trusty allies, food, exercise, and rest can help. Engage in weight training exercises, eat a balanced, nutrient-rich diet, and be protective of your sleep. Give yourself the love and compassion you need, cultivate a positive mindset, and embrace menopause as a natural stage of aging, with all the pros and cons and good and bad.

Tags do weight training, get good sleep, menopause complications, menopause aches, and pains remedies, what does menopause feel like, develop a growth mindset, maintain a healthy weight

Perimenopause is marked by intense hormonal fluctuations that can cause considerable distress. You may experience a combination of symptoms such as hot flashes, early awakenings, irritability, lack of energy, and anxiety. This is a vulnerable period for gaining weight and losing muscle mass, and it’s no picnic, you may agree. Yet, what you put on your plate (and in your mouth) can have a huge impact on how you experience symptoms and on your risk factors for a variety of health conditions.

A targeted diet that includes whole grains, low-fat fish and low-fat meat, dairy, and plenty of fruit and vegetables will supply the needed nutrients to protect your vital tissues and organs. Limiting items like sugar, alcohol, nicotine, and caffeine can make a huge difference in how you feel and help you to stay healthy during menopause and beyond.

Why is Diet Important During Menopause and Perimenopause?

Diet is important during perimenopause and menopause for a number of reasons. Hormonal fluctuations can lead to certain mineral and vitamin deficiencies, including vitamins B and D, calcium, zinc, and magnesium. As estrogen levels start to fluctuate and drop, the risk for osteoporosis and fractures increases, and vitamin D and calcium deficiency can contribute to poor bone health.

Declining levels of estrogen also lead to decreases in muscle mass, and a lack of protein can lead to a further loss of muscle strength and mass. As the metabolism changes, an ingredient like fiber is another item you want to be tracking for optimal menopausal nutrition. It’s common for women to develop constipation, which weakens the pelvic floor organs and can lead to prolapse. Beyond pelvic floor health, fiber deficiency can increase your risk for all sorts of health conditions, from diabetes and heart disease to hemorrhoids and bowel cancer.

What Foods Naturally Help Menopausal Symptoms?

Here are a few types of food that should help you with menopausal symptoms

Fruits & Vegetables

Adding color to your plate supplies your body with essential antioxidants, minerals, vitamins, and fiber. The more shades of green, yellow, and orange you add, the more nutrients you are getting. Dark leafy greens such as celery, romaine lettuce, and spinach are not only loaded with antioxidants that mitigate menopausal symptoms but help reduce the risk for cardiovascular disease which goes up when your ovaries slow down.

Bright-colored fruits and vegetables like tomatoes, bell peppers, and grapefruit are high in carotenoids which have been shown to prevent bone loss and reduce the risk for inflammatory bowel disease and breast and ovarian cancer (Nutritional Neuroscience).

Onions & Garlic

Menopause is associated with lower levels of antioxidants in the blood and an increase in oxidative stress. The consumption of garlic extracts, along with crude black seeds, has been found to have a beneficial effect on both antioxidant enzyme activity and oxidative stress in menopausal women (SAGE Open Medicine).

Likewise, research has shown that regular onion consumption improves antioxidant activities and contributes to increased bone density during perimenopause and menopause.

Dairy

Dairy products are an excellent source of B vitamins, magnesium, calcium, and protein which are essential for bone health. Regular consumption of dairy also positively affects menopausal symptoms, including psychological and somatic (tiredness, dizziness, etc.).

In fact, a large-scale study in Spain established that low dairy consumption and calcium intake are associated with more severe menopausal symptoms, including irritability, insomnia, and hot flashes. Some evidence also suggests that a higher intake of calcium and vitamin D, which dairy products are rich in, lowers the risk of early menopause by 17 percent.

Fish

A diet rich in oily fish, which is a source of omega-3 fatty acids, can help delay menopause by 3 years, a recent study found. Oily fish such as mackerel, trout, and salmon are also high in zinc which is also linked with a later stage of menopause.

In addition to helping delay the onset of menopause, omega-3 fatty acids have been found to alleviate night sweats in menopausal women. Omega-3 also helps regulate blood pressure, supports heart health, boosts immunity, and reduces inflammation.

Whole Grains

Past their 40s, women are at a higher risk of developing diabetes and heart disease. Yet, a menopause diet high in wholewheat bread and wholegrain can help reduce the risk of type 2 diabetes and cardiovascular diseases by 20 – 30 percent (Public Health Nutrition).

A study with 11,040 participants also found that menopausal women who consumed more whole grains (4.7 grams per 2,000 calories) had a 17 percent lower risk of early death than women who only had 1.3 grams per 2,000 calories.

Low Fat Protein

Eating leaner meats such as beef, turkey, and chicken not only helps the body hang on to muscle mass but reduces the risk of being overweight and developing heart disease. Lean meat is also a rich source of vitamin B which helps fight anxiety and depression in menopausal and perimenopausal women.

Good sources of lean protein include:

– Prime and choice cuts of beef

– Flat-iron steak

– Beef sirloin

– Pork or beef with a label “round” or “loin”

– Wild game

– Lean ground chicken and turkey

– Skinless turkey and chicken

Foods Containing Vitamin E

Vitamin E has been shown to alleviate the severity of hot flashes in menopausal women. The results of а recent study also suggest that vitamin E supplementation is effective in reducing the incidence of hot flashes by 30 percent. In addition, vitamin E has been found to have a positive effect on heart and liver health.

To increase vitamin E, good sources can be:

– Sunflower seeds

– Avocado

– Almonds

– Wheat germ

– Pumpkin

Foods with a High Boron Content

Boron is known to benefit bone density and health during menopause. Boron in vegetables and fruits has been shown to prevent the loss of bone mineral density which occurs due to a drop in estrogen levels. Boron also helps with vitamin D absorption, reduces inflammation, and supports joint health.

Instead of supplementation, boron intake can be increased by consuming more:

– Avocado

– Beans

– Apples

– Broccoli

– Peanuts

– Raisins

Foods Containing Magnesium

Offering a range of health benefits during all stages of life, magnesium supports the bone, nerve, and heart function regulates insulin and glucose metabolism, and aids energy metabolism. During menopause, magnesium can help with symptoms like anxiety, depression, and difficulty sleeping.

One study involving menopausal women, for example, found that participants with a low blood level of magnesium had more severe symptoms of depression than those with higher serum levels.

While no direct link between menopause and magnesium deficiency has been proven, the incidence of deficiency ranges from 2.5 to 15 percent in women. This is mainly due to unbalanced dietary patterns low in fruit and vegetables and high in processed foods (NFS Journal).

Fortunately, magnesium is easy to incorporate into a healthy menopausal diet as it is found in a wide variety of foods, including:

– Almonds

– Leafy greens

– Broccoli

– Dark chocolate

Foods Containing Potassium

While stroke incidence is lower in women, transitioning to menopause is when estrogen levels drop and increase the risk for stroke. High blood pressure is one risk factor for stroke which you can change by consuming foods rich in potassium. In fact, researchers at the Albert Einstein College of Medicine have found that women on a high-potassium diet have a 12 percent lower incidence of stroke than those who eat the least potassium.

The findings suggest that the menopause transition is the time to consume more potassium-rich foods, including:

– Beet greens

– Beans

– Bananas, and

– Potatoes

What Foods to Avoid During Menopause?

One mistake that some women make is giving many foods (or entire groups) the boot in an attempt to lose weight. Yet, an unbalanced diet can lead to a wide range of health problems such as diabetes, high blood pressure, and heart disease.

There are some foods that best be avoided, like smoked meats and fried foods, but the key to good health is eating a varied diet with foods across all groups.

Fast Food

Fast food may taste good but it often contains massive amounts of saturated fat and salt. Saturated fat increases the risk for heart disease while salt raises blood pressure both of which menopausal women are already at risk for. Truly, fast-food chains can be convenient when we are low on energy and short on time but there can be a better solution. If you have to eat a meal while on the move, egg bites or a grilled chicken sandwich are healthier options.

Sugary Foods

Menopause and sugary foods do not go well. Sweets cause blood sugar to rise which can trigger hot flashes. Besides, eating too much sugar can increase your risk for type 2 diabetes, heart disease, and depression. While it can be hard to give up sugar, if you look around, you will find healthier and safer alternatives to satisfy your sweet tooth. Greek yogurt, dried fruits, chia pudding, and baked apples or pears are all good alternatives.

Alcohol

While you don’t have to cut out alcohol necessarily, there are good reasons to cut back. Alcohol can exacerbate symptoms of anxiety and depression and affect the quality of your sleep. Plus, women who drink regularly are more likely to experience night sweats and hot flashes, studies suggest. So, if you still want to indulge, this is fine as long as you limit yourself to an occasional drink to celebrate or socialize.

Smoked Meats & High Fat “Red” Meats

High-fat meats contain a lot of saturated fat which can cause a wide range of health issues, including heart disease and stroke.

So, skip or reduce:

– Sausage

– Bacon

– Fast Food Burgers, in favor of healthier options like turkey and chicken

Some Hot & Spicy Dishes

Think twice before you order a spicy chicken sandwich or burrito with extra-hot salsa. Spicy foods contain a compound known as capsaicin which can cause the body to sweat abruptly. So, if you are already dealing with annoying night sweats and hot flashes, you may want to cut back on spicy foods and make use of basil, curry, or cumin to add flavor to your meals.

Caffeine

Can’t start the day without your morning coffee? It can make your menopause symptoms worse. Evidence from a survey of 2,507 women shows that caffeine use is associated with both night sweats and hot flashes. Menopausal women who drink coffee are more likely to suffer worse symptoms than those who don’t consume caffeine. So, if hot flashes keep you up at night but you are literally unable to function without coffee, consume them in moderation.

Wrapping Up

Perimenopause and menopause make your body go through many changes, making it age faster. The perimenopausal transition can bring night sweats, hot flashes, irritability and mood swings, sleep problems, and anxiety and depression. Hormonal fluctuations also affect cholesterol production, blood sugar control, and calcium absorption in your body.

The changes your body goes through contribute to an increased risk of cardiovascular disease, overweight, type 2 diabetes, and osteoporosis, and may require some lifestyle modifications to stay healthy.

Changes in your diet, in particular, can help counteract metabolic upsets and alleviate symptoms. A balanced menopause diet high in lean protein, fruits and vegetables, low-fat dairy and fish, and wholegrain foods can help reduce long-term health risks and make menopause symptoms less severe and easier to manage.

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Food cravings occur for a variety of reasons unrelated to hunger. They sometimes hit after a bad night’s sleep when you’re dozing in bed and hitting the snooze. Sometimes we eat because we are anxious, stressed, bored, or coping with difficult feelings.

Everyone does it sometimes as a way of coping with strong emotions. You’re feeling tired, sad, lonely, or stressed out and race to the pantry to grab a chocolate or two. When it happens often, however, you risk developing unhealthy relationships with food like eating too much, skipping meals, and consuming too much sugar or fried foods.

Emotional eating is harmful to physical and mental health. It is not only linked to obesity and conditions like cardiovascular disease and type 2 diabetes but you are emotionally dependent on food. Engaging in emotional eating can also worsen or trigger symptoms of depression and lead to a vicious cycle of binge eating, self-sabotage, self-pity, regret, and shame.

Breaking a vicious cycle can be a difficult process but it’s possible. Trying mindful eating, practicing yoga and meditation, lowering your stress levels, and sticking to nutrient-rich foods can help you overcome emotional hunger pangs and develop a healthier relationship with food.

What Is Emotional Eating?

There are a number of reasons why you could be engaging in emotional eating. It can be a way to distract yourself from strong emotions such as anger, fear, guilt, or frustration that you don’t feel capable of handling.

People turn to food to fill an emotional void, relieve boredom or stress, and when they are overwhelmed. The motivations for emotional eating are different, like avoiding dealing with emotional trauma, work-related, family, and relationship issues, and long-standing insecurities and self-doubts.

How Do We Develop Unhealthy Eating Habits?

Emotional eating is not uncommon and many of us use food to cope with difficult feelings from time to time. It’s a coping strategy that’s been around since the dawn of human history. Yet, it can become an issue when it causes an unhealthy cycle of binge eating.

You use food to deal with strong emotions and then feel shame, regret, self-doubt, and guilt. It can also put you at risk for unhealthy behaviors and eating habits like overeating, skipping meals, indulging in junk food and sweets, and a diet poor in nutrients like protein, healthy fats, and fiber.

Regular Consumption of Fried Food and Sweets

Fried foods such as French fries, hushpuppies, and chicken strips are high in trans and saturated fats. Trans fats, in particular, are linked to a number of health conditions such as obesity, diabetes, and heart diseases.

Eating a lot of greasy foods that are high in saturated fats raises bad cholesterol which can put you at risk of cardiovascular disease and stroke. Likewise, eating too much sugar can lead to being overweight and serious conditions like fatty liver disease, diabetes, inflammation, and high blood pressure.

Irregular Meals

There are a number of ways skipping meals can affect your health.

First, it causes the body to burn fewer calories and slows down metabolism, leading to weight gain.

Second, eating irregular meals can lead to cravings for sweets or carbs. You indulge in food and feel regret. Then you are not eating for stretches of time, your body goes into starvation mode and you are more likely to reach for fast carbs like candy or white bread which give you a quick energy boost.

Lastly, skipping meals can cause your blood sugar to drop, making you feel dizzy, tired, shaky, and sweating. You may find it difficult to focus and think straight because your brain experiences a shortage of glucose, shuts down oxygen, and stops functioning as it should.

Eating Unhealthy Snacks and Fast Food

Fast food and unhealthy snacks like chips and biscuits are often high in sugar, salt, trans fats, empty calories, and processed preservatives. While consuming junk food occasionally shouldn’t be an issue, having it frequently can put you at risk of being overweight, and having cardiovascular disease, stroke, and type 2 diabetes.

Also, fast food is usually low in fiber, minerals, and vitamins and is associated with malnutrition and digestive problems like feeling puffy and bloated and difficulty passing stools.

An Unbalanced Diet in Terms of Proteins, Fats, and Carbohydrates

An unbalanced diet is one where fiber, carbohydrates, fats, and protein are consumed in amounts that are too large or too small. A balanced diet comprises all food groups and supplies adequate amounts of vitamins and minerals required for good health.

Any diet that lacks one or more of the components or causes an overload of a component is considered unbalanced and results in malnutrition. It can cause a number of health problems such as obesity, high blood pressure, coronary heart disease, tooth decay, and even psychiatric disorders.

Emotional Eating

Emotional or comfort eating is typically triggered by negative emotions like sadness, loneliness, stress, and fear. When emotions get high and you feel overwhelmed, you may be tempted to ignore them and reach for a glass of wine, candy, Netflix, or your Nintendo switch.

Yet, whatever helps you cope with hurt, guilt, anger, loneliness, or anxiety is not only a temporary fix but also a counterproductive one. Emotional eating, much like streaming, video games, and alcohol, is a way to avoid facing your feelings. Likewise, interfering in the affairs of other people or packing your calendar full are sneaker ways to avoid your feelings.

Why Does Stress Cause Emotional Eating and Overeating?

Stress affects eating habits in different ways. Some people mindlessly munch in response to stressful situations while others ignore hunger cues or experience a loss of appetite. Those who engage in emotional eating are attempting to comfort or distract themselves from whatever they are feeling. This could be a symptom of stress eating disorder where people turn to food to avoid dealing with challenging situations or facing their own stuff.

How to Stop Emotional Eating and Develop a Healthier Relationship with Food?

Coping with stress and busy life isn’t easy, so here are a few practical steps you can take to ensure you cut unhealthy eating habits.

Eat More Natural Foods

If you get hungry between meals, you want to have a variety of nutrient-rich snacks at the ready. Foods like nuts, low-fat dips, veggies and fruits, and wholegrain crackers are all good choices. You can also have hummus, unsalted seeds, low-fat cheese and yogurt, protein smoothies, or hard-boiled eggs.

Lower Your Stress Levels

When you are stressed out, your adrenal glands release cortisol to supply your body with glucose and prepare it for a fight-or-flight response. Rather than being stored, glucose is ready for immediate use. Levels remain high in your bloodstream and your cells and tissues don’t get an adequate supply of sugar. The result is often cravings for fatty and sugary foods which give your body a quick energy boost.

Lowering your stress levels is key to overcoming emotional eating. Some types of stress such as an accidental injury or a traumatic event cannot be managed. Others, like work overload, taking care of aging parents, or other day-to-day stressors need some proactive planning to be able to manage them well.

Other strategies to reduce stress include setting manageable and realistic goals, managing your time, saying “no” when you are mentally exhausted, and practicing self-care. Self-care can take different forms depending on whatever you like doing, whether getting a massage, taking a long bath, or going for a walk outside.

Eat Mindfully and with a Focus

Many of us are doing something else while eating, finishing a meal, and not remembering how much or what we ate. Eating with little awareness or on autopilot is the opposite of mindful eating, which is the practice of paying attention to your emotions and cognitive state while having a meal.

Mindfulness is also about removing distractions like work, mobile phones, and TV to focus solely on food. While having a meal, pay attention to the flavors, textures, and tastes to become aware of what you are eating.

Consider all components that went into your meal, the persons who planted them, and those stocking the shelves. Think of the water, soil, and sun that supported its creation, the recipes passed down through generations. All this will help you to concentrate on your meals, enjoy whatever you’re eating, and deepen your connection to your body and food.

Find a Hobby That Will Help You Vent Your Energy

One way to avoid boredom eating is to find something that is fun and you truly enjoy doing. If you like gardening, dancing, drawing, or board games, try that.

If dining out or spending time with friends or family is your idea of having a good time, consider a night out or watching a movie together. There are ample opportunities to break through boredom, make your life more enjoyable, and gain control of emotional eating.

Meditate

Meditation and mindfulness can be powerful tools for building a healthy connection with food and your body. People who engage in emotional eating often feel regret, shame, and guilt after an episode of binge eating. These negative emotions are not only judgmental but if left unnoticed, they can produce even more negative emotions and judgment.

Meditation and mindfulness, however, facilitate a nonjudgmental observation of our emotions, including negative feelings like fear or frustration, instead of attempting to avoid or soothe them with food.

Do Yoga

Practicing yoga involves breathing, focused movement, meditation, and relaxation. Yoga emphasizes mindfulness, accepting the reality of the present moment, and nonjudgmental awareness of your emotions, sensations, and thoughts. It gives you the skills and tools to stay in tune with your emotions, instead of turning to food to feel better.

If you use food as an escape parachute, practicing yoga can help change this habit of dissociating from reality to numb negative emotions. The essence of yoga is to become more connected with yourself, your body, and your feelings.

Practicing yoga at home or trying a class can be a powerful tool to calm your mind and reconnect with your body. Joining a yoga retreat can make the process a lot easier. In this age of technology, media, and information overload, many of us find ourselves living a highly digital life and being glued to the screen day after day. The many competing priorities that demand our attention also make it difficult to create space for ourselves and our needs.

While you can bring your phone with you on a yoga retreat, you may find yourself hardly using it. Immersing yourself in nature and experiencing connection and tranquility makes it easier to unplug from technology and stay in the moment. And the new experiences, smells, and sights will bring you a new perspective and inspire positive change.

If you are based in the U.S. and struggling to fit self-care into your daily routine, THOR’s yoga retreats can help make a refreshing change. Guided by experienced coaches, the programs include yoga sessions, hands-on workshops, and well-being experiences to help you identify and curb emotional eating and adopt healthy eating habits and lifestyle choices.

Wrapping Up

Emotional eating occurs when you use food for comfort and stress relief or for numbing strong negative emotions like anxiety, frustration, sadness, loneliness, and guilt. It has nothing to do with hunger and satiety and often becomes a habit that’s hard to break. You used to reach for candy or another sweet snack anytime you felt lonely, anxious, or upset. The next time you feel overwhelmed or stressed out, it becomes more difficult to resist the temptation to eat junk food.

In addition to unhealthy food intake, emotional eating is associated with overeating, having irregular meals, and weight gain. Emotional or stress eating often results in malnutrition because you are not eating a balanced diet. It is linked with fast food intake, candies, chocolate, and ice cream, energy-dense sweets like pastries, biscuits, and cakes, high-fat foods high in sugar, salty snacks, and sweetened beverages. These unhealthy foods and dietary patterns often cause overweight and obesity and associated health conditions such as hypertension, heart disease, and type 2 diabetes.

Eating emotionally is not only an unhealthy habit but can become a vicious cycle. You indulge in food in response to negative emotions, which makes you feel a sense of shame and guilt. You feel the urge to grab a candy or two to reduce the emotional distress.

As with every unhealthy habit, emotional eating can be hard to overcome. If you are committed to stopping, however, there are ample solutions you can try. From mindful eating and incorporating more healthy foods into your diet to meditation, yoga, and finding healthy ways to cope with stress, there are ways to curb emotional eating and take back control of your body and mind.

Tags emotional eating, healthy eating habits, how to stop emotional eating, stress eating disorder, what is emotional eating, eating habits

Yoga comes in a variety of styles and types to suit different levels of ability, needs, and preferences. From high-intensity Vinyasa and Ashtanga to more relaxed Hatha and restorative yoga, there is a style that might just be right for you. Restorative yoga, in particular, is a slow-it-down type that focuses on body and mind relaxation and healing.

By definition, the word restore, as in restorative yoga, means to bring back and return to an original or former condition. That’s what many of us need as today’s busy and hectic life can leave us feeling overworked, overwhelmed, and far from our original condition. Toxic environments, traffic congestion, convenient foods, and competing demands often make us feel stressed and weighed down physically and mentally. We need time to disconnect, relax, and restore.

This is what restorative yoga is about, helping us slow down, relieve stress and tension, and find comfort in our body and mind. And sometimes you just need to get away from everything, switch off, and get a restorative break. A yoga retreat can help you do just that – recover, recharge, and nourish your mind and body. Whether in Sri Lanka, Mexico, or Thailand, this is an opportunity to wind down, relax, build yourself back up, and just be.

What Is Restorative Yoga?

Restorative yoga is a more restful and slow-paced practice that’s meant to release tension and stress and unlock your body’s natural healing ability. The main focus is on emotional, mental, and physical relaxation to let your mind and body unwind.

Unlike some more vigorous styles, the intention is to relax into poses and put in as little effort as possible. Props like straps, blankets, bolsters, and blocks are often used so that you feel comfortable and supported in various poses. While maintaining a pose, you pause and pay close attention to your breath and your sensations. You follow your emotions as they come and go, without trying to make them change or disappear. It’s like dropping the storyline to connect with your emotions and taste and live them completely.

A healthy recipe for mental catharsis, deep release, and relaxation, this therapeutic yoga style promotes deep inner peace and healing. Creating deep ease in the mind and body, restorative yoga also benefits a whole range of conditions, from insomnia and anxiety to backaches, headaches, and chronic pain.

Restorative Yoga Benefits For Women Over 40

Restorative yoga is particularly beneficial for women over 40 who often feel stiff, anxious, tired, and lacking energy and strength. The many yoga benefits for women include improved body flexibility, stress relief, increased physical energy, and better overall well-being and quality of life.

Body Flexibility

Flexibility training is especially important when you approach perimenopause. With age and hormonal changes, your tendons and muscles lose elasticity and become tighter and less flexible, making your joints more susceptible to damage.

As restorative practice calls for holding poses for longer than in conventional classes, you gradually get deeper into a pose so that your muscles stretch slowly and gently. The goal is to release muscle tension and in turn improve flexibility rather than push your muscles and joints to their limit.

Stress Management

As middle age is the busiest time in life, fighting stress may feel like a constant battle. Luckily, restorative yoga can be a powerful tool for stress relief. As poses are held for longer and props are used to support the body, it allows you to slow down and relax.

Also, the focus is on breathing, observing feelings and sensations, and staying in the moment. When you are stressed out, you are often thinking about things you cannot undo (the past) or find yourself consumed with future possibilities. With yoga, you just let your thoughts wander and feel what you feel.

Breath Control

Practiced alongside yoga, deep abdominal or belly breathing involves using the diaphragm to take deep breaths. As it requires less energy and effort, this encourages the body to relax and reverses the stress response.

Practicing deep breathing also promotes muscle relaxation and helps reduce tightness, spasms, and pain. As an added benefit, breathing deeply supplies more oxygen, improves blood oxygenation and circulation, and allows our organs to function better. The technique lowers blood pressure and the heart rate, aids digestion, and supports the movement of the lymph, thus boosting the immune function.

Research has also shown that deep breathing has beneficial effects on respiratory and cardiovascular function, including in patients with asthma and hypertension. Breathing deeply is also associated with reduced anxiety and fatigue and improved cognitive function and emotions.

Complex Rejuvenation of the Body and Mind

Restorative yoga is a meditative, slow-paced practice that promotes full relaxation and tranquility of mind. It prioritizes stillness, feelings of serenity and peace, and a calmer state of mind. By using props like straps, blankets, and bolsters to support the body and practicing long, passive stretches, therapeutic yoga allows you to relax in each pose, release tension, and return to a state of balance.

How Does a Restorative Yoga Retreat Support Women’s Health?

Joining a restorative yoga retreat is a wonderful way to press the pause button, deeply restore, and find balance in your body and mind. The focus is on clearing out negative vibes and old energies while accessing your mind’s ability to transform so you can move forward with peace, strength, and clarity.

Sitting in a circle, sharing nutritious meals, practicing yoga, chanting, taking labyrinth walks, and exploring your connection with your source and yourself will help you rest, heal, recharge, and let go.

With themed retreat workshops, daily meditations, mindfulness classes, and wellness circles, a yoga retreat can be an empowering journey to self-love and self-care. Balancing the nervous system and rejuvenating the body, a restorative retreat helps reduce stress and tension, regulate digestive issues, balance hormones, and reduce menopause symptoms.

5 Best International Women’s Restorative Yoga Retreats

Here are a few of the best women’s restorative yoga retreats you should consider.

Sen Wellness Sanctuary, Sri Lanka

Offering Ayurveda treatments, meditation, yoga classes, and a bespoke healing program, the Sen Wellness Sanctuary is a space for healing, empowerment, and self-discovery.

With a team of Ayurveda doctors, intuitive therapists, osteopaths, and yoga teachers, the sanctuary promises a complete body and mind makeover. Blending modern medicine, ancient healing arts, and Eastern wisdom, Sen Wellness offers a holistic approach to well-being and individually crafted programs to restore your hormonal balance and metabolism and reset your biological rhythms.

In between treatments and yoga sessions, your stay will be interspersed with cooking demonstrations, lifestyle talks, visiting local markets, watching turtles and whales, and letting the healing power of nature take over.

Ananda in the Himalayas, Rishikesh, India

An award-winning full-service spa resort in the Maharaja Estate, Ananda is an escape from the ordinary stresses of life to a world of relaxation and tranquility. High above the Ganges, Ananda Spa boasts a unique combination of spiritual location and breathtaking views of snow-white peaks above and the Ganges Valley below.

You let your mind wander and commune with nature while your wellness journey begins. A qualified Ayurveda doctor determines your dosha, checks your pulse, and recommends a diet and a treatment plan for your stay. Treatments range from chronic pain and stress management to Ayurvedic rejuvenation and holistic detox.

A team of doctors and therapists administers the treatments to eliminate toxins, boost your immunity, regulate your hormones, reduce inflammation, and heal from within. As well as Ayurvedic cuisine, aromatic baths, and a spa, you can sign up for temple trips, reiki, yoga, or cooking classes, rafting, trekking, or squash, or just enjoy a lazy afternoon around the pool.

THOR Retreats, Tennessee, USA

Nestled in the Smoky Mountains, THOR offers tailor-made wellness programs for women over 40. In addition to yoga and meditation, the programs cover healthy lifestyle behaviors, overcoming emotional eating, the challenges of menopause, and coping strategies for anxiety and depression in your 40s.

Employing expert coaches, THOR Retreats is a hub for exploration, learning, strengthening your emotional core, and becoming a stronger you. If you need some serious emotional, mental, and physical returning, you will find ample opportunities to recenter your body and mind. Plus, there is downtime to meditate, explore, see wildlife galore, and tune in with nature and yourself.

Sanará, Tulum, Mexico

A wellness center on Tulum beach, Sanara puts equal emphasis on relaxation, restoration, introspection, and self-discovery. Combining nutritional programs, wellness treatments, and yoga sessions, Sanara will leave your body energized, your mind tranquil, and your spirit aligned.

A beachfront sanctuary for healing and self-care, this boutique wellness resort offers a wealth of treatments for an ultimate tune-up of the body and mind. From bio-magnetic therapy, Mayan-inspired treatments, and crystal healing to yoga classes, meditation, and spas, Sanara welcomes guests for a bespoke healing experience.

Wrapping Up

Suitable for people of all levels, restorative yoga combines passive asanas and deep breathing to release tension and calm the mind. With restful poses and the use of props, the restorative practice seeks to let the body and mind into complete relaxation, leaving you rejuvenated and balanced.

Practicing poses for an extended period gives you the chance to explore your feelings and your surroundings, opening the door to a deeper and more intimate relationship with yourself and your emotions.

And if you are looking for a more serious mental and physical reboot, a restorative yoga retreat can be a catalyst. With curated wellness programs, restorative retreats are designed to help you relax, sync with the flow of nature, and be nourished in spirit, body, and mind.

Tags retreats for women, best yoga retreats, what is restorative yoga, therapeutic yoga, healing yoga, yoga benefits for women, yoga retreat for women, women’s yoga retreat, restorative yoga

You were always an easy-going, high-energy person with a can-do attitude whatever life threw your way. You never had any problems juggling all plates: keeping up with the kids, looking after the household, volunteering, attending friend reunions, and keeping all projects and tasks on track.

Suddenly, you just don’t feel right. Your periods start to get crazy heavy or erratic and you are desperate for a good night’s sleep. And it’s not just the night sweats and hot flashes. Your temper and tolerance levels get shorter and you find yourself annoyed, grouchy, and easily upset. You tell your sister what’s happening to you and she suggests that you test for some hormonal conditions. You visit the hospital for a test only to find out you are on the cusp of perimenopause. And you just turned 45.

As frightening as this may seem, you are not alone. According to WHO, the majority of women start to notice perimenopausal symptoms at around 45 – 50. Sometimes it can happen earlier, like in your 20s or early 30s. Or it can happen for reasons like cancer treatments and surgical procedures to remove the uterus or ovaries. And sometimes it happens for an unknown reason. Symptoms also vary, from mild to severe enough to require medical attention.

Fortunately, knowledge of aging and its impact on reproductive function has grown and so are the options for perimenopause treatment. So, let’s look at the symptoms of perimenopause and what you can do to take care of yourself.

But first.

What Is Perimenopause?

Perimenopause is a transition state during which estrogen levels begin to fluctuate, the ovaries run out of eggs, and periods become longer, shorter, lighter, heavier, or irregular. It is part of the natural aging process and a period that marks the transition to menopause and the end of a woman’s reproductive years.

Perimenopause lasts about 4 years on average but some women may experience symptoms for 10 years while others for just a few months. The transition period ends with menopause when the ovaries stop producing estrogen and releasing eggs and you no longer have periods.

What Are The Main Symptoms Of Perimenopause?

Here are a few of the symptoms to look out for.

1. Change In The Menstrual Cycle

Your menstrual cycle becomes irregular and lasts several days shorter or longer than usual. Longer cycles usually occur at the later stages and are called anovulatory. This is when you skip ovulation and cannot get pregnant because an egg is not released. Shorter cycles occur due to a drop in estrogen levels which results in a thin uterine lining. Because of this, your period is shorter and lighter.

2. Change Like Menstrual Bleeding

Symptoms of perimenopause also include blood clots, dark or brown blood, and spotting between periods. Heavier periods with blood clots are common during the transition to menopause.

Clots occur due to blood building up in the uterus, which the lining expels during menstruation. Spotting between periods is also common and associated with an imbalance in estrogen levels. You may spot it at the start or end of your period. Also, as menstrual blood ranges in color from dark brown to bright red, a dark, brown, or black period is a sign of blood taking longer to leave the uterus. Changes in texture may also occur, from thick and clumpy to watery and thin.

3. Headaches Or Migraines

If you have a history of hormone-related migraines, episodes can become more severe or frequent. This is mainly due to hormonal fluctuations, with estrogen production rising and falling unevenly. Heavier periods are also associated with more severe migraine symptoms.

While a heavy flow can come with a multitude of complications, from blood clots to cramps, it is also a risk factor for iron deficiency, which is associated with migraine. In general, hormonal changes during perimenopause may cause all types of headaches and not just migraine.

4. Clumsiness

Increased clumsiness during perimenopause is associated with changes in hormonal levels. Loss of balance, tripping, running into furniture, and bumping into things are all symptoms linked to fluctuations of testosterone, progesterone, and estrogen.

The drop in hormonal levels may also result in increased bruising. As estrogen levels drop, your body begins to produce less collagen, resulting in dryer and thinner skin which bruises more easily.

5. Sleepiness During The Day

Fatigue, which is more common during the later phases, also occurs as a result of hormonal changes. As the levels of progesterone and estrogen drop, the adrenal and thyroid glands are also affected.

These glands produce hormones that regulate cellular metabolism and when an imbalance occurs, the symptoms range from anxiety and irritability to fatigue and low energy. Fatigue, which can be mild or severe, is also linked to poor sleep quality, leading to tiredness and sleepiness in the daytime.

6. Sleep Disturbances And Insomnia

Sleep disturbances and insomnia are common symptoms of perimenopause. In the U.S., 14% of women report sleep difficulty, which is the most common symptom after weight gain (15 %) (Statista).

While hormonal changes play a major role, hot flashes and sweats at night also impact sleep quality. As a result, you may feel stressed, irritable, anxious, and fatigued, find it more difficult to stay focused and remember things, and become more prone to accidents and errors.

7. Muscle Cramps

Muscle aches and spasms and painful cramps occur during perimenopause, disrupting women’s quality of life. One reason for cramping is that when progesterone and estrogen levels drop, the movement of food through the digestive system is affected, resulting in inadequate magnesium absorption (Cureus). Yet, magnesium is important for proper muscle function and when levels drop, the muscles contract too much and get tight, causing spasms and cramps.

Also, during perimenopause, the ovaries produce less progesterone and estrogen, both of which help regulate the body’s hydration levels. Estrogen, in particular, makes it easier for the body to retain fluids and lower levels may cause dehydration. And as water makes up 76% of your muscles (Nutrients), they need proper hydration to contract and relax easily. Dehydration can cause involuntary contractions as the muscles become very sensitive.

8. Pain In The Lower Back, As With Menstruation, But Not Associated With It

While trouble sleeping, hot flashes, night sweats, and mood swings are all associated with a drop in estrogen, reduced levels also result in a slower rate of collagen production.

Collagen, however, is found in the joints, ligaments, tendons, and muscles and reduced deposition increases the risk of different musculoskeletal conditions, including lumbar disc degeneration (Molecular Medicine Reports). Contributing factors include weight gain, reduced bone density, and inflammation which occurs more often during menopause, further exacerbating pain (Journal of Neuroinflammation).

9. Frequent Urge To Urinate, Not Associated With Increased Fluid Intake, Involuntary Urination During Coughing, Sneezing, Or For No Reason

Before the transition to menopause, healthy estrogen levels help maintain the flexibility and strength of the bladder and pelvic tissues. As estrogen decreases, the lining of the urethra becomes thinner while the pelvic floor muscles get weaker over time. As a result, some women experience urinary incontinence and unintentional loss of urine.

The two main types are urge and stress incontinence. The latter occurs when physical activity or movement such as lifting, running, laughing, or coughing puts pressure on the urethra and bladder. Urge incontinence occurs when the bladder spasms and you feel a sudden, strong, and frequent urge to urinate.

10. Appetite Changes And Eating Habits

Changes in hormonal levels, and ghrelin and estrogen, in particular, can make you hungry during perimenopause. Ghrelin, which is produced by the pancreas, small intestine, brain, and stomach, is known as the hunger hormone. The levels of ghrelin increase in perimenopausal women, causing changes in appetite.

Recent research supports the correlation between food cravings and higher levels of ghrelin. Factors contributing to increased appetite and subsequent weight gain include chronic stress and higher insulin and cortisol. Estrogen has also been shown to regulate and inhibit appetite in women. As estrogen drops during menopause, it may no longer control food intake to the extent it did.

11. Pain In Muscles And Joints

Many women experience pain in the muscles and joints during perimenopause, which can affect the hands, elbows, neck, shoulders, and knees. Studies reveal that 1 in 6 women experiences pain and prevalence is significantly higher in postmenopausal and late and early menopausal women.

Changing levels of estrogen are responsible for muscle and joint pain. As estrogen is an anti-inflammatory factor, lower levels increase the risk for inflammation and conditions like osteoarthritis which is a degenerative joint disease.

Also, as women approach menopause, cortisol levels increase, especially during the late transition stage (Menopause). In addition to increased risk for heart disease, diabetes, and metabolic syndrome, higher levels of cortisol can cause muscle stiffness and fatigue.

12. Black Circles Under The Eyes

There are several reasons why your skin becomes thin near menopause. Due to a drop in estrogen levels, the body’s ability to retain water decreases, blood circulation becomes more sluggish, and collagen production dips. As a result, the skin becomes less elastic, drier, and thinner, and dark circles under the eyes, wrinkles, and lines become more pronounced.

13. Acne

As with other signs of perimenopause, acne develops due to changes in hormonal levels. As estrogen levels decline and testosterone increases, this hormonal imbalance can cause clogged pores and oily skin. These are the same hormones that trigger an acne outbreak during puberty.

Overproduction of testosterone and fluctuations of estrogen in puberty result in excessive sebum production, inflammation, cysts, whiteheads, and blackheads. Stress, anxiety, depression, antibiotics, lack of sleep, and use of skin and hair care products can also trigger or worsen hormonal acne.

14. Milk Glands

Some women experience a throbbing, sharp, or stabbing pain during perimenopause while others report soreness, burning, and tenderness. One reason why this happens is that hormonal changes make your cycles more unpredictable and erratic.

In premenopausal women, breasts can feel more painful, tender, and swollen before bleeding starts. This is mainly due to a fluid buildup in the tissue. As periods become longer, shorter, and more irregular during perimenopause, pain and tenderness can occur unpredictably.

15. Hot Flashes

A recent survey shows that 31% of U.S. women aged 35 and over experience hot flashes. While it is unclear what causes them, hot flashes are likely related to a drop in estrogen. Changes in hormonal levels make the hypothalamus more sensitive to fluctuations in body temperature, causing it to react if it senses that you’re feeling too warm.

As only about 1/3 of women experience hot flashes, there is no consensus why some women have them while others don’t. Yet, there could be some contributing factors such as race, obesity, and smoking (Mayo Clinic).

16. Decreased Sex Drive

Loss of libido or decreased sex drive is one of the common symptoms of perimenopause, as reported by 31% of women ages 35 and over (Statista). Loss of libido in perimenopausal women is mainly related to the loss of estrogen near menopause. Higher levels increase sexual desire and lubrication and vice versa.

Other factors that play a role include weight gain, stress, and juggling multiple priorities, like work pressures, elderly parents, and teenage children.

17. Soreness During Intercourse Associated With Insufficient Hydration Of The Vaginal Mucosa

As estrogen levels decline when women transition to menopause, the result is a decreased blood flow to the vagina, causing dryness, soreness, and pain during intercourse. In addition, estrogen helps maintain the vagina’s thickness, elasticity, and lubrication in younger women. When you approach menopause, vaginal lubrication production decreases.

18. Ringing In Your Ears

Ringing in the ears, which can feel like buzzing or humming, might be caused by falling hormonal levels. While it is still unknown why it occurs, research suggests that hormones like aldosterone, progesterone, and estrogen play a key role in maintaining a proper auditory function.

As hormonal levels begin to decline, this affects both the cochlear cells and the structures of the ears. As a result, problems that perimenopausal women face include itchy, hot, or blocked years, earache, hearing loss, and ringing or tinnitus.

19. Dizziness, Unsteady Gait

While dizziness is one of the common symptoms of perimenopause, researchers are still unclear why it happens. Possible causes can be unstable blood sugar levels, migraines, fatigue, and hot flashes.

Dizziness can also be caused by reasons other than perimenopause, including low blood pressure, sinus infection, allergies, inner ear disease, anxiety, and dehydration.

20. Weight Gain, Often Unrelated To Changes In Diet And Physical Activity

Many women gain weight at or around menopause due to falling estrogen levels. This drop in estrogen levels causes fat redistribution, with up to 20 percent stored around the waistline.

Perimenopausal symptoms such as mood swings, poor sleep quality, and hot flashes can also make exercising and eating healthy more difficult. Other causes of weight gain could be aging and loss of muscle tissue and competing priorities and life pressures that make it harder to maintain a healthy lifestyle.

Perimenopause Treatment: What Can We Do?

Now, that we’ve gone over the most common symptoms of perimenopause, let’s look at a few of the activities that will help counteract its effects.

Physical Activity

Physical activity has a positive effect on women’s musculoskeletal health and perimenopausal symptoms such as irritability, poor sleep, concentration problems, fatigue, and joint stiffness and pain (Obstetrics and Gynecology Clinics of North America). Regular exercise offers several benefits such as preventing weight gain, improvement in mental health, and lowering the risk of osteoporosis, type 2 diabetes, and heart disease.

Exercises that can help include both strength training and light aerobic activity. Strength training includes activities such as hill walking, climbing stairs, heavy gardening, and lifting weights. Such strength activities boost metabolism, increase energy levels, reduce body fat, and improve mental health.

Light aerobic activity helps improve joint health, slows muscle loss, decreases inflammation, and assists in weight management. It can take many forms, from light housework and cooking to swimming, walking, hiking, and practices like yoga.

Healthy Eating

A healthy diet can help alleviate menopausal symptoms, prevent weight gain, and keep bone density. Research, in particular, reveals that a low-fat plant-based diet rich in whole soybeans helps reduce symptoms of perimenopause like night sweats and hot flashes, leading to significant improvements in psychological, physical, and sexual health.

A good way to achieve this is to consume more fruits and vegetables, lean meat, and fish. Also, adding foods that are rich in plant estrogens can help alleviate perimenopausal symptoms. Such foods include carrots, apples, alfalfa, dark berries, cauliflower, and broccoli. When it comes to protein, good sources include chickpeas, nuts and seeds, beans, and tofu.

Maintaining Or Achieving A Healthy Weight

There are a number of factors that contribute to a healthy weight, including stress reduction, regular physical activity, and healthy eating. Moderate levels of exercise not only help burn calories but strengthen your muscles, including major groups like the arms, shoulders, chest, abdomen, back, hips, and legs. As muscle loss during perimenopause slows down metabolism, maintaining muscle strength can help increase the rate at which you burn calories.

A healthy diet near menopause is focused on improving overall diet quality and reduced calorie intake. As you transition to menopause, you don’t need as many calories as you used to. Instead of crash dieting, however, a healthier approach involves eating nutrient-rich foods and cutting back on processed meats, pastries, white bread, and products rich in added sugar and oils. To improve your overall quality of eating, you should have frequent, balanced meals, adding foods that are rich in calcium, fiber, omega-3 fatty acids, and protein.

Lastly, as many women find perimenopause stressful, which can lead to changes in appetite, it is important to find healthy ways to deal with stress. Depending on what works for you, you can practice yoga and relaxation techniques, give yourself positive affirmations, or connect with others, whether family or friends, at the workplace, or through shared activities and community organizations.

Pelvic Floor Training

Perimenopause is associated with an increased risk of several health issues such as urethral irritation, pain with intercourse, urinary incontinence, constipation, and pelvic organ prolapse. While these issues occur due to a multitude of factors, they can be significantly improved through pelvic floor training.

The benefits are many, including better bowel and bladder control, prolapse prevention, reduced back pain, posture support, and increased sexual sensation. The types of exercises that help strengthen the pelvic floor include bridges, squats, bird dogs, split table tops, and Kegel.

Get Rid Of Bad Habits

A holistic approach to perimenopause treatment should focus on healthy lifestyle changes and getting rid of habits that make symptoms worse. Such habits are relying on caffeine, using alcohol to make you sleep, staying up late, skipping meals, and stress or emotional eating.

Skipping meals, for example, confuses metabolism, triggers adrenaline and anxiety symptoms, and can cause digestive issues like diarrhea and constipation. Relying on caffeine is associated with a higher likelihood of vasomotor symptoms such as night sweats and hot flashes (Menopause).

Psychotherapy

Focused on changing negative thoughts and behaviors, cognitive behavioral therapy can help with a range of conditions, including depressed mood, stress, irritability, anxiety, and sleep problems. The goal is to help patients change dysfunctional emotions and thought patterns and learn effective coping strategies.

For example, in response to symptoms like palpitations, hot flashes, or night sweats, dysfunctional thoughts can be “I will never get this finished” or “how worse can it get”. Naturally, such thoughts can make you feel worried, upset, stressed, and anxious.

Cognitive behavior therapy can help you unlearn this pattern so that you replace dysfunctional thoughts with more realistic ones. Like, say you feel a hot flash coming on. You feel worried and embarrassed that everyone will notice it. Then you come to realize that this is unlikely and remind yourself that hot flashes are just temporary inconveniences.

Ask For Support From Loved Ones Or Someone Who Has The Same Experience

If you’re around menopause and symptoms are causing you to suffer, ask for support from family, colleagues, and friends. Be honest about how you feel and keep the lines of communication open. If you have children and a partner, tell them what you are going through and how they can help as they don’t know necessarily how.

Wrapping Up

Perimenopause can have a host of effects on your body, from hot flashes and night sweats to mood swings, insomnia, and weight gain. And like many of us, you are probably busy keeping projects on track, dealing with teenagers, stressing over money, and taking care of aging family members. It can be a confusing and busy time in life, and it’s normal to feel emotional.

Make sure you understand the symptoms perimenopause comes with and make sure you take an extra effort to take care of yourself. We hope this guide helps with this important task. Self-care and self-love are the best gifts you can give yourself when life seems tough.

Tags perimenopause treatment, symptoms of perimenopause, what is perimenopause, signs of perimenopause

Can a yoga retreat help your mental well-being? Yes, it can! As part of your regular yoga practice.

Yoga is widely recognized as a practice and philosophy that combines spiritual, emotional, mental, and physical components to improve overall wellness and quality of life. In addition to the health benefits that yoga brings, like improved muscle strength and metabolism, it has been shown to sharpen the mind, relieve stress, anxiety, and depression, improve body image, and build self-confidence.

Yoga also increases mindfulness which in turn facilitates developing self-awareness, self-esteem, and self-compassion. People who are self-compassionate are more likely to treat themselves with concern, kindness, and care when they face difficult and stressful situations.

As humans, we tend to focus on the physical body, but our mental and emotional states matter. Practicing yoga and attending the occasional yoga retreat not only makes us stronger and healthier but heals the mind and soul. It gives us the tools to resolve traumas, focus on the present moment, and release thoughts and feelings that no longer serve us, enabling us to venture into the path of personal growth.

The Importance of Mental Health in Today’s Busy World

In today’s busy world, there is so much pressure on us to keep up and juggle relationship responsibilities, family, and work commitments. The constant threats to human security due to health-related, economic, social, and environmental challenges also leave us stressed, anxious, and overwhelmed.

Plus, there is so much information and misinformation that constantly bombards us, leading to cognitive stress and mental fatigue. In times of responsibility overload, uncertainty, and information overflow, it can be difficult to relax, shift your focus away from stressors, and reconnect to your own inner calm.

Yet, this is part of what we call self-care and practicing self-care is key to good mental health and well-being.

Things We Can Do to Take Care of Our Mental Health

Because mental health is so important to general well-being, it is essential to prioritize yourself, your mental health, and your own needs. And to take care of our mental health and wellness, a few changes to lifestyle, routine, and daily habits may be required. Some of these include getting more rest, sticking to a sleep schedule, cutting back on screen time, exercising, taking time off, and last but not least, beginning your yoga journey.

How Can Yoga Help Us Build Better Mental Health and Lead a Balanced Healthy Lifestyle?

The ancient philosophy and practice of yoga have long been praised as an antidote to a fast-paced, and stress-ridden life, so let’s look at each of its benefits.

Using Yoga to Manage Stress

Stress has multiple faces and manifestations, like headaches, insomnia, neck and back pain, indigestion, panic attacks, and inability to concentrate.

Yoga can help reduce stress and the effects on health and mental well-being it causes. It combines stress-reducing techniques like exercise, meditation, and breath control which help relax the body and clear the mind.

Exercise, and stretching, in particular, relieve tension in the shoulders, hips, and other problem areas. Breath regulation teaches yogis to breathe deeply and calmly which by itself is a stress reliever.

Meditation centers attention and clears the mind of any thoughts that might be causing stress, resulting in enhanced mental well-being.

Science also confirms that yoga has an effective role in stress management. In fact, even a 10-minute practice of low-intensity yoga has been shown to increase vigor and reduce confusion, fatigue, anger, hostility, and tension.

Yoga not only helps cope with moderate levels of stress but combats and reduces the risk of burnout. While a number of techniques show good results, including biofeedback, qigong, and tai chi, yoga can be especially effective in calming and quieting the mind after prolonged exposure to stress.

Meditation, in particular, empowers us to let go of the things that we no longer need, whether a negative event, tightness, or tension.

Yoga for Anxiety and Depression

All exercise can help improve symptoms of anxiety by increasing oxygen in the brain, boosting the production of endorphins, and reducing the levels of stress hormones like cortisol and adrenaline.

Yet, yoga practice may offer an added benefit by increasing the level of gamma-aminobutyric acid, a chemical messenger that plays a key role in controlling fear and anxiety.

Several studies have shown the positive effect of yoga on anxiety. One study published in the International Journal of Yoga examined the effect of asanas and relaxation techniques on depression and anxiety. Interventions included breathing techniques, static stretching postures, coordination practices, and relaxation. The results show that yoga is not only effective in reducing anxiety and depression but helps improve self-esteem.

Additionally, there is growing research that yoga can be used as a therapeutic intervention for a number of mental health conditions, including post-traumatic stress disorder, schizophrenia, addictions, and eating disorders.

One study on the effect of yoga on PTSD symptoms, for example, shows that practice brings positive changes in measures of stress, anxiety, perceived stress, sleep, and resilience. Perhaps joining a local class or investing time for an annual yoga retreat is worth considering.

Boosts Brain Power

Practicing meditation results in increases in gray matter concentration in areas of the brain involved in perspective-taking, emotional regulation, memory processes, and learning.

A study from Psychiatric Research reveals that meditation contributes to increased gray matter which is an enduring change and results in improved cognitive functioning. There is also a growing academic consensus that yoga benefits a range of cognitive functions such as planning, processing, attention, and decision-making.

Builds Self-Confidence

Yoga practice can help build self-confidence and self-esteem.

A study published in Frontiers of Psychology confirms the positive effect of yoga on our perception of personal control and power. The study looked at the effect of constrictive and expansive postures (power poses) and standing poses with a covered or open body front. The results suggest that practicing standing poses results in an improved sense of empowerment and self-esteem, regardless of the practitioner’s self-view.

Enables Self-Compassion and Self-Care

Yoga is known to increase mindfulness which enables us to observe our emotions and experiences without being judgmental or overly critical. Self-acceptance without rumination enables self-love and self-compassion when things go wrong. It makes it less likely to become overwhelmed with self-directed blame, shame, guilt, and other destructive feelings.

When people are self-compassionate, they are able to identify and observe their negative emotions and let them take their own course. Treating oneself kindly can take different forms, like engaging in self-talk that is forgiving, kind, and encouraging or taking time off to relax, rest, and recharge.

Mindfulness also enables us to realize that our own experiences and emotions, whether feeling disappointed, frustrated, or sad, are part of the universal human experience that transcends place, time, and culture.

When people feel devalued or humiliated, when they face criticism or contend or experience rejection or exclusion, they tend to believe their experience is unique and very different. In reality, all experiences are universal and part of life and humanity, and being mindful helps us realize all this.

Knowing that everyone faces challenges and hardships improves our capacity to cope with negative events. Yoga is especially helpful in aiding us to get together and realize that we all share similar struggles, and fears and can find common solutions to each issue. Group yoga classes and yoga retreats are places where such cooperation can take place.

Improves Interpersonal Relationships

There is growing evidence that the state of mindfulness that yoga creates is associated with positive relationship outcomes. Mindfulness enables practitioners to become more attuned to their own emotions by focusing on the stories and sensations moving through them.

The focus shifts to one’s own sensations, needs, fears, and desires and communicating them honestly to others, instead of reacting in anger, contempt, defensiveness, blame, and criticism. In this sense, practicing yoga promotes meaningful relationships through self-improvement.

Wrapping Up

Rapidly emerging as a discipline for promoting personal well-being, yoga helps improve intellectual, mental, emotional, and spiritual health. It has been shown to be effective in the treatment of depression, stress, and anxiety, increasing feelings of relaxation and calmness, improving self-esteem, body image, and interpersonal relationships, and cultivating positive emotions and an optimistic outlook on life.

While modern medicine has the ability to diagnose, alleviate, and treat a wide range of psychological disorders and diseases, it can be argued that yoga offers a holistic approach to mental health and general wellness.

Practicing yoga leads to improved body awareness and emotional clarity and peace of mind and heart. It leads to changes in mindset and perspective and helps us connect with the moment and live in the now without worrying about the future or dragging the past along.

So, don’t hesitate to give the practice a try, and why not even go on a transformative yoga retreat?

Tags yoga benefits for mental health, yoga to manage stress, yoga for anxiety and depression, self-improvement, take care of mental health, the importance of mental health, yoga for mental health, yoga benefits

Yoga is in vogue today and there are plenty of reasons why. In today’s busy and hectic world that we live in, people have time for everything, from work commitments to household responsibilities but not for themselves. It is becoming harder and harder to find time to get some exercise, relax, and focus on self-care. And here, precisely, lies the purpose of yoga practice, teaching us to be more mindful and present and more connected to ourselves, at least for a while.

The enthusiasm for a balanced and healthy lifestyle and meeting one’s personal needs are high and practicing yoga offers a way into achieving those goals. The practice is so popular, and accessible (a wide variety of YouTube videos, DVDs, books, studio classes, podcasts, and apps are available), that people have ample opportunity to give yoga a go.

Yet, with so much information out there, there is always a risk it could be misinterpreted. Some people associate yoga with challenging poses and contortions while others think of it in terms of fitness and weight loss. Still, others associate yoga with religion, sages and hermits, and new-age mysticism.

So, what is yoga really about, how did it originate and change through the centuries, and what are the different styles you might experience today? Here are the answers to get you started with a mind-body practice that can support your emotional, cognitive, spiritual, and physical health.

What Is Yoga

Yoga is a Hindu mind-body practice, which combines a variety of activities, including meditation, breathing techniques, and physical postures. Postures or asanas are performed to strengthen and stretch the body’s muscles, ligaments, and joints. The regular practice aims to improve balance, strength, flexibility, range of motion, and mobility.

While yoga poses range from simple backbends and stretch to more complex balancing postures, they are always performed in sync with breath control. Deep, conscious, controlled breathing which matches the rhythm of exercise is at the heart of yoga practice. Deep breathing calms the body, soothes the nervous system, improves blood circulation and blood flow, and supports the function of vital organs.

Focusing on each aspect of breathing also enables yogis to stay present, at the moment, and aware of the here and now. As such, conscious breathing is a form of meditation. And at the core of meditation is present moment awareness – stillness in thought that heightens our connection to sensations, sounds, and sights, enabling us to observe here and now.

Combining physical postures, conscious breathing, and meditation, yoga brings physical wellness and mental clarity. The body responds favorably and with regularity, the practice results in muscle toning, lower blood sugar, balanced insulin levels, improved spinal health, increased blood flow, lubricated joints, increased lung capacity, and regulated blood pressure.

The bonus of conscious breathing and meditation leaves the mind feeling peaceful, deeply relaxed, and more centered in the present moment, letting go of the future and past.

The Remarkable History of Yoga

Before moving on to explore the different types of yoga, here is how it evolved to be what it is today, from the early oral tradition to the diverse styles of yoga that we now have.

The history of yoga dates back to 2,500 BC and its origins can be traced to Northern India and the Indus Valley civilization. The first mentions of the word yoga are found in the Vedic scriptures – religious texts with rituals, mantras, and songs used by the Brahman priests.

While the original practice involved diverse and often contradictory techniques and beliefs, the Yoga Sutras of Patanjali, written by Sage Patanjali around 400 CE, outlined the key elements of yoga philosophy and practice, systematizing them into sutras or aphorisms.

It was only in the late 1800s that yoga teachers began to travel to America and Europe to share their teachings. Yoga and meditation exploded in popularity in the U.S. in the 1960s and since then it has become a way of life for millions of people.

Today, there are many different types of yoga, from more relaxed and gentle to fast-paced and more physically demanding.

Types of Yoga: How to Choose the One for Yourself

If you’ve been considering starting your yoga journey you must be wondering which style of yoga to choose. Here’s a little breakdown of each of the most popular styles.

Hatha Yoga

Hatha yoga focuses on practicing asanas or physical postures and syncing them up with breath control. The focus is on proper alignment and doing each pose correctly, holding asanas for at least one minute. In comparison to slow-paced Hatha, yoga styles like Ashtanga are more dynamic, and poses are held just briefly.

Ashtanga Yoga

Ashtanga is more rigorous, structured, and routine based than Hatha and Vinyasa which are more flexible and freestyle. The same poses are performed in the same order each time, with mantra chanting at the beginning and end of a yoga practice. Combining inverted postures, core strengthening, and deep stretches, Ashtanga is also more physically demanding and requires a level of endurance, flexibility, and physical strength.

Vinyasa Yoga

Vinyasa is also more strict, fast-paced, and physically challenging than Hatha, with poses flowing from one to the other. Breath and transitions, which are essentially postures themselves, connect one pose to the next.

While Vinyasa is less structured than Ashtanga, the Sun Salutation sequence is at the core of the practice, moving from Downward Facing Dog to Plank to Four-Limbed Staff Pose to Upward Facing Dog. Yoga beginners may find the Sun Salutation physically demanding at first, but Sun Salutation has its place in the practice as it warms up the muscles and prepare them for more challenging postures.

Kundalini Yoga

Kundalini yoga involves a combination of postures, breathing exercises, singing, and chanting. Unlike Hatha yoga where the main focus is on asanas or physical postures, meditation, mantras, and breathing are at the heart of the Kundalini practice. Yoga students practice different types of breathing such as Dog Breath, alternate nostril breathing, and Breath of Fire.

Kundalini yoga also incorporates a number of mantras to set the energetic vibration for the practice. In essence, while other styles of yoga are more physical, Kundalini places a strong emphasis on mudras /symbolic gestures/, kryas /breath control techniques/, bandhas /energy flow locks/, meditation, and mantras.

Iyengar Yoga

One of the newest styles of yoga – Iyengar was developed by yoga master B.K.S. Iyengar yoga about 75 years ago. Here the main focus is on sequencing, alignment, precision, and the use of props like pillow-like bolsters, blocks, and belts. It is also common to see chairs, straps, and blankets in yoga studios, helping practitioners to get into poses with the best possible alignment.

Anusara yoga, which is a version of Iyengar, also emphasizes correct alignment but is more fluid and integrates spiritual techniques into every practice. Classes start with the Anusara invocation to enable practitioners to connect physical postures with feelings of devotion, grace, love, and self-honor.

Aerial Yoga

Also called suspension and anti-gravity yoga, this style combines Pilates, asanas, and the use of a swing or hammock. Students practice some of the yoga postures found in Hatha, Iyengar, and Vinyasa yoga while floating above the ground.

As asanas are performed in a hammock, this allows practitioners to do yoga poses without adding pressure on their spine, shoulders, and neck. While it might look a bit technical at a first glance, Aerial yoga is suitable for everyone who is fit and has good core muscles.

Wrapping Up

Yoga is a body of knowledge, mind and body practice, and a process of self-discovery through meditation, observation, and exploration. Owing to its thousands of years of history, it has evolved as a practice with a variety of techniques and styles.

From more traditional like Hatha and Ashtanga to newer ones like Iyengar and Aerial yoga, some practices are gentle and restorative while others are more demanding and physically challenging. For beginning practitioners, some of the vital questions when it comes to yoga are whether the newfound style matches their goals, personality, and fitness level. And most importantly, whether it feels right.

Choose the one style that best serves your goals, and practice with care and mindfulness.

Tags yoga, yoga practice, yoga retreat, beginner's yoga, yoga for beginners, yoga journey, styles of yoga, types of yoga

Today we answer the question: “Is there a such thing as weight loss retreats for women over 40?”. Let’s dive right in.

Once you hit 40, shedding off pounds can feel like an uphill battle. Reduced metabolism, fluctuations in hormones, and lifestyle-related factors like unhealthy diet, stress, and changes in sleep patterns can make weight loss for women after 40 a little more challenging.

Yet, although difficult, losing weight is not impossible when you turn 40. As long as you embrace some simple lifestyle changes like regular exercise, balanced eating, and healthy coping strategies for stress, you will be able to lose weight and keep fit.

One effective way to achieve all that is a complete environmental overhaul. While small changes can help you trim down, you will be able to achieve even better results when you are away from your familiar environment and the factors that can complicate your weight-loss efforts.

Even better, joining a weight loss retreat program will help you cultivate healthy lifestyle habits, improve your health and fitness level, and stay consistent once at home.

Why Weight Loss for Women Over 40 Is Often Challenging?

There are a number of reasons why losing weight takes longer after 40, from menopause and hormonal changes to a sedentary lifestyle, unhealthy diet, work-related stress, and lack of enough rest and sleep.

Today more than ever, life is fast-paced and full of stress, strain, and worries, and many find it challenging to find room and time for self-care. Not only are we in a rush and turn to ready-to-eat food to save time but stress can cause emotional overeating and loss-of-control eating.

While it helps us fill emotional needs, comfort eating often results in difficulties with weight loss and maintenance.

“Replacement Therapy”

Emotional eaters tend to overeat in response to negative feelings and conditions like loneliness, stress, anger, anxiety, and depression. Many turn to food to combat difficult feelings, fill a void, or when they have no other forms of pleasure.

The problem is that in doing so, we stop learning healthy ways to cope with difficult feelings. Not only this but the feel-good foods we consume are packed with sugar and carbohydrates and low in nutrition, resulting in weight gain and malnutrition.

Inactive Lifestyle

A sedentary lifestyle is hurting health in many ways, from reduced metabolism and chronic inflammation to a higher risk for hypertension, diabetes, cardiovascular disease, anxiety, and depression. A sedentary lifestyle and low levels of physical activity are also associated with being overweight and obese.

In fact, one study shows that middle-aged women with obesity and more severe menopause symptoms are more likely to live a sedentary lifestyle.

Lack of Rest

Work overload and lack of rest are associated with multiple health problems, including type 2 diabetes, coronary artery disease, and stroke.

Research has also found that middle-aged women with a heavy double burden (work and family responsibilities) are more prone to have a high average BMI.

One explanation is that demands from caregiving and work can lead to chronic stress which is linked to the release of cortisol into the bloodstream. Cortisol has been shown to stimulate the body’s carb and fat metabolism, thus increasing appetite and contributing to eating foods that are high in fat and sugar.

Menopause

Many women report gaining weight around menopause, and the main reason is changing hormonal levels. The levels of estradiol, which regulates fat distribution and metabolism, decrease, increasing the risk for weight gain.

Also, lower estrogen levels result in an elevated waist circumference due to visceral fat increase in the midsection. Unlike subcutaneous fat which is found under the skin and places like the buttocks and thighs, visceral fat deposits deep inside the abdomen, surrounding vital organs like the intestines and liver.

The increase in visceral fat is associated with a higher risk for inflammatory diseases, heart disease, diabetes, and insulin resistance (Obesity Action Coalition).

Nutrition

Metabolism and nutritional needs change when the body starts transitioning to menopause. Estrogen levels decrease and slow down metabolism, which is the rate at which your body’s cells convert calories into energy. When metabolism gets slower, you need fewer calories per day to maintain your usual weight.

In addition, thyroid levels decrease, insulin levels rise, and estrogen drops, all of which make you feel hungrier. As your metabolic rate is now slower, you may end up consuming more calories than you burn, resulting in weight gain.

Mindset

Like other women in their 40s, your life likely revolves around your children and other members of your household. This can make it difficult to focus on dieting. And if you have young children, you’re likely spending your after-work time preparing food. On weekends, you think about breakfast, lunch, and dinner. Mac and cheese, fluffy banana pancakes, rich potato dauphinoise, French bread pizza.

Yet, when you hit 40, you can’t eat like this and expect to stay slim. Likewise, telling yourself you just need to cut down on carbs will not help. You need to change your mindset if you want to stay thin.

Stress

If you are like most women in their 40s, you have enough on your plate. You have children to look after, your job is stressful, and you are feeling the financial strain at times. All these stressors and competing demands can cause your levels of cortisol to increase, resulting in a drop in blood sugar and cravings for high-sugar foods.

Sleep

According to a study in Scientific Reports, people between 40 and 50 years get the least amount of sleep. On the wrong side of 40, you have plenty of responsibilities to shoulder both at the workplace and at home.

Besides juggling work commitments, children, and household chores, this is the time when many starts taking care of older members of their families. As well as physical changes that influence sleep, stress is a common reason why people in their 40s get less sleep.

As the body releases cortisol during times of stress and blood sugar drops, this can make us crave sugary foods. Because sugar is absorbed quickly, which makes it a quick source of energy, it’s often the first thing you grab whenever you are feeling stressed.

Tips on Improving Women’s Health

Perimenopause or the menopausal transition is the best time to begin your weight loss journey. When your period stops permanently and estrogen levels drop, it will be more difficult to lose weight and get and stay slim.

So, if you are approaching menopause and weight gain is a concern, this is a good time to make some lifestyle changes that will help you get fit. From forming healthy eating habits and learning how to manage stress to joining fitness and yoga retreats to get back in shape, there are plenty of ways to revive your abandoned New Year’s resolution and reclaim your healthy self.

Fitness Retreats to Regain Control over Your Health

Fitness retreats offer a multitude of benefits, ranging from expert behavioral coaching and motivation and support to nutrition advice, stimulating activities, and getting started with self-care. Joining a fitness retreat is an opportunity to narrow your focus and work on yourself. It can be difficult to stick to your weight loss goals while juggling between housework, family, work commitments, and social events.

Working with a behavioral health team can help you take control of your weight and well-being. They will help you identify the causes of unintentional weight gain, gain control of emotional eating, and adopt healthy lifestyle habits. As unhealthy eating is one of the main culprits of weight gain, you will get expert advice from nutritionists and medical professionals to help you change your relationship with food and enjoy a super-tasty, improved diet.

Lastly, many fitness retreats incorporate games, low-impact exercises, dancing, and fun activities that boost metabolism, burn fat, and prevent weight gain.

Get a Personalized Exercise Plan for Weight Loss

Following a personalized exercise plan can be a great way to shape up and maintain a healthy weight. To begin with, a customized plan is tailored to you, your fitness level, and your goals. Everyone is at different levels and it is important to start where you are, expanding your comfort zone without discomfort and getting too far.

In addition to exercising at your own pace to gradually move into a growth zone, an effective fitness plan is one that is tailored to your goals. Whether you are looking to trim down, get in shape, build endurance, or get a bikini body, your plan should align with your goals while keeping you focused and motivated.

Form New Eating Habits

Improving your eating habits is key to meeting your weight loss goals. That said, women in their 40s should follow some specific recommendations to account for metabolism slowdown.

Perimenopausal women need to adopt healthy habits such as control over emotional eating, limited portion size, and small, frequent, and well-balanced meals. Eating a diverse, balanced diet with plenty of nuts and seeds, whole grains, fruits and vegetables, and lean meat not only helps maintain a healthy weight but can reduce symptoms of menopause.

Get Rid of Accumulated Stress

As stress is one of the main culprits for emotional eating and weight gain, good stress management is essential to weight loss success. Depending on what feels like it will work best for you, you can try yoga or mindfulness practice, keep a journal, find a new hobby, go on vacation, etc.

In essence, practicing self-care is key to taming stress, whether it is getting a massage, reading a book, or taking a long bath.

Recharge with Energy from Nature

Spending time in nature is good for women’s health in a number of ways, from improved sleep and better breathing to reduced irritability and stress. Spending just 20 minutes in nature can help reduce cortisol levels according to a study at Frontiers in Psychology. Flushing cortisol out of your body not only makes you calm down but reduces stress-reduced cravings for high-sugar foods.

Wrapping Up

Weight loss for women after 40 can seem like a challenge due to hormonal changes, metabolism slowing down, and a multitude of responsibilities and competing priorities. In middle age, many are sandwiched between children and elderly parents who need help with care.

Juggling your role as a worker, partner, parent, and caregiver can leave little time for self-care, leading to an inactive lifestyle, unhealthy eating, lack of sleep, and chronic stress. Dealing with the busiest time in your life shifts the focus away from your needs and what is best for you, making it challenging to stay committed to a healthy lifestyle.

While being in your 40s can feel like a pile-on, the perimenopausal transition is just the right time to start taking more responsibility for your health. Transitioning to menopause can be an opportunity for new beginnings and luckily, there are many good ways to get back in shape and improve your health. From forming new eating habits and taming stress to getting a personalized fitness or yoga plan and joining a fitness retreat, there are plenty of opportunities to kickstart your journey to a healthier, happier you.

Tags retreats, wellness, yoga retreat, fitness retreats, fitness retreat for women over 40, yoga fitness retreat, women retreats, women fitness, yoga retreats