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.

Finding meaning in life is arguably the grandest goal you can set for yourself. It’s a question that has occupied the minds of countless philosophers and ordinary people throughout time. It’s a heavy burden that everyone carries and one question that is sometimes not that easy to answer. 

In this guide,  we will help you through the first steps you should take when feeling stuck and lacking purpose. We’ll gently point you to a few areas of life you can begin reevaluating and setting new goals.

Ultimately, finding purpose and sustained fulfillment is not a one-time event, but a repetitive process. It requires ongoing effort and attention to ensure that your actions align with your values and goals. 

Nonetheless, we hope these steps will help you kick off your journey toward a happier life. 

Ready to begin? 

Why You Might Feel Stuck & Why It’s Important to Take Action

There are times when finding purpose and sustaining that meaning in your life feels like an elusive dream. As time passes by, many of us find ourselves stuck in the daily grind and monotony of life. We rush to work, home, children, pets, and life in general. 

We are the support systems for our friends, family, and oftentimes coworkers. There hardly seems to be any time for reflection, contemplation and realigning.  Our lives are full of tasks and daily routines. And although having a solid routine with strong habits is great, it can oftentimes leave us asking:  “Is this all there is to life? What is my life’s purpose?”

Finding life’s purpose and passion can be a big and challenging task. It requires a lot of work and effort to discover the activities that bring out the spring in your step. 

To find and most importantly keep the feeling of fulfillment in your life you need to take action. This is a task that requires you to periodically examine your current situation, your career, and your personal life, and identify the things in your life you want to improve. 

Fortunately, there are several steps you can take to help you identify what drives you and what you’re meant to do that brings you true life purpose joy.

  • Evaluate Your Life

Perhaps a daunting task, accounting for your current life is the first essential step you should take when aiming to re-ignite your happiness and find life’s purpose. 

We admit, getting stuck in a rut is very easy. We all have countless responsibilities to take care of and these take a lot of our time. So, it requires an extra effort to break through the tediousness and dedicate time to consider which parts of your life need changing. But this is where you gain clarity and direction on how to stir your life in a better direction, and it’s worth it! 

Here is how you can break down this important step into smaller more manageable tasks. 

 

Begin by asking yourself some key questions: 

  • What do you love doing? 
  • What are your strengths? 
  • What are your values?
  • What motivates you? 
  • What are the things in your life that bring you the most joy? 

Be honest with yourself and take the time to reflect on your answers. There is no hurry. 

Ask these questions for the different areas of your life–your personal life, your career, your relationships, your hobbies, and everything else that comes to mind. Are you happy with your job? Do your relationships bring you joy and fulfillment? Are you taking care of your physical and mental health?

The answers to these questions might not come easy to you, so here are a few more sub-steps you can take to nudge yourself in the right direction. 

  • Reflect on Your Life Experiences

Think about the experiences that have had the most significant impact on your life. What have you learned from these experiences? How have they shaped who you are today? Reflecting on your past can help you identify patterns and themes that can guide you toward your purpose.

  • Identify Your Values

Think about the principles and beliefs that are most important to you. What kind of impact do you want to make in the world? What causes do you feel passionate about? Identifying your values can help guide you toward a purpose that aligns with your beliefs.

  • Consider Your Strengths

What are your unique talents and skills? What are you good at, and what comes naturally to you? Consider how you can use these strengths to make a difference in the world.

  • Explore Your Interests

Take some time to reflect on what you enjoy doing, what you’re naturally good at, and what activities give you a sense of fulfillment. Consider exploring new hobbies, taking classes, or volunteering in areas that interest you. 

Do you enjoy being creative? You can explore photography, cooking, cinematography, fashion, and more. Do you enjoy physical activities – how about running, hiking, swimming, dancing, and strength training? Do you enjoy mindfulness? Try yoga, meditation, and mentoring younger people.

  • Try New Things

Be open to new experiences and challenges. Trying new things can help you discover interests and passions you didn’t even know you had.

  • Give Back

Volunteering or helping others can give you a sense of purpose and fulfillment. Consider how you can use your skills and passions to make a positive impact on the life of others, you’ll be surprised by the positive effect that will have on your own life and purpose. 

  • Seek Out Mentors or Coaches

Finding someone who has experience in your areas of interest can be helpful. They can guide you on how to approach your passions and offer insight into the steps you may need to take.

Remember, finding your passion and purpose is a journey, and it may take time to identify what it is you truly want to do. Don’t be afraid to explore, experiment, and learn from your experiences along the way.

The information you gather in this step will hint you toward what is good in your life and where you might feel unfulfilled or lacking direction. It’s a strong starting point for the next step in finding your life’s purpose–setting goals. 

  • Set Goals

Once you’ve explored the different areas of your life and decided which are the things that make you happy, the things you want to change, and the new things you’d love to learn, try, and find fulfillment with, it’s time to set goals. 

Ask yourself which things in your life you keep coming back to when you think of what needs to change. What do you think is missing from your life to give it purpose? 

The SMART Framework

One effective method to set and follow your goals more closely is the SMART framework. This stands for Specific, Measurable, Attainable, Relevant, and Time-bound. 

Adapting this framework to your needs will help you create goals that are clear, achievable, and meaningful. 

How to Start? 

Be specific and write down the major areas of change you want to delve into. But remember that big ideas can often feel overwhelming and dispiriting, so while you plan your major goals, be sure to divide them into smaller, measurable goals that are realistic and achievable. Anything from: “Sign up for a virtual meditation class”,  to “Help at a dog shelter, next Sunday” is a good place to start. 

The more you break your goals down, the easier you will achieve them, and crucially– you’ll stay focused and motivated as you work towards your larger objectives. 

Having a diary, where you put your goals can also help you feel more fulfilled and happy with your life. Every time you tick a task off your list, you’ll feel accomplished, and motivated to keep going. 

It’s also important to celebrate your progress along the way and remain committed to the pursuit of your goals, even when faced with challenges. But that doesn’t mean you can’t be flexible. Life can be unpredictable, and circumstances might change, so instead of beating yourself down for not meeting your goals, try to adapt. Adjust where necessary and keep moving forward, the goal is not perfection but sustained fulfillment. 

Find the balance between leaving space for change and keeping yourself accountable for achieving your goals.  The goal in finding meaning and sustained fulfillment is to take steps forward, after all.

If at any point you feel overwhelmed, seek support from loved ones or a mentor. The people around you will be able to encourage and help you if needed, to track your progress regularly. Creating a support system is a crucial step in your journey toward a happy, purposeful life.

  • Build a Support System

When we surround ourselves with positive and supportive people, we are encouraged and motivated to achieve our goals. So surrounding ourselves with people who care and love us is vital.

 Here are a few tips you can use to build and maintain healthy relationships. 

  • Surround Yourself with Positive People

This sentence might sound corny, but that doesn’t make it less of a truth.  Seek out friends and family who encourage you, challenge you, and support your goals. Being around people who are negative or unsupportive can be draining and hinder your progress.

  • Communicate Openly and Honestly

This step isn’t always easy. We sometimes get in the habit of keeping quiet instead of facing friends and family with open and on occasion touchy subjects just to keep the peace. 

But what peace is to keep tension and consequently resentment within ourselves? Plus more often than not, these conversations end up being not at all as scary as we thought. So feel encouraged to speak honestly and openly with people. Be open and honest with your loved ones about your goals, struggles, and successes. This will help you build trust and deepen your relationships.

  • Be a Good Listener

It’s not just about talking. it’s also about listening. Listening to others is a way to show that you care, and it can help you gain valuable insights and perspectives.

  • Show Appreciation

Don’t take your loved ones for granted. Let them know how much you appreciate their support and encouragement. A simple “thank you” can go a long way.

  • Nurture Your Relationships

Much like plants, relationships need nurturing to grow and flourish. Spend quality time with your loved ones, celebrate friends’ milestones together, and be there for people close to you, when they need you. You can even share time engaging in physical activity you shared interest in. 

  •  Take Care of Your Physical Health

Physical well-being, as science is showing, is fundamental for a good quality of life. 

Here are a few steps to incorporating exercise, healthy eating, and self-care into your routine:

  • Exercise Regularly

Regular physical activity can boost mood, reduce stress, and improve overall health. It doesn’t have to be strenuous – even a daily walk can make a difference. Or why not that yoga class you’ve been eyeing for a while? 

Yoga is much more helpful, as it can offer the combined benefits of physical and mental practice. You can jumpstart your yoga journey with a relaxing yoga retreat, where you’ll be able to network with like-minded people on their journey towards life purpose and fulfillment. 

The key is to find an activity that you enjoy and try to make it a regular part of your routine.

  • Eat a Balanced Diet

A healthy diet is an important part of maintaining physical health. Incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your meals. Avoid processed and high-sugar foods, which can leave you feeling fatigued and demotivated.

  • Practice Self-care

Taking time to care for yourself has a significant impact on your overall well-being. An improvised “spa day” where you treat yourself to a massage, or a mani-pedi (even at home and done by yourself) can make all the difference. 

A few more ideas for your self-care include–getting enough sleep, taking a relaxing bath, or enjoying a good book.  And speaking of practicing self-care, your mental health is one area of your life that deserves a lot of your attention. 

  • Take Care of Your Mental Health

Mental health is not only important for overall well-being, but it is also critical in achieving your goals and dreams. Without good mental health, you will hardly ever make progress toward feeling purposeful and fulfilled. 

Incorporating mindfulness practices like meditation and deep breathing help reduce stress, and anxiety, and increase self-awareness. 

Other self-care practices, that you can dedicate some time to are journaling, going for a walk and spending time in nature, setting clear work-life boundaries, engaging in creative activities such as painting, music, and writing, as well as socializing, can also help you maintain mental well-being.

Therapy is another valuable tool for supporting your mental health. A therapist can provide you with guidance and tools to overcome obstacles and work towards your goals. They can also help you navigate difficult emotions and experiences, such as trauma or grief, that may be blocking you from feeling fulfilled.

Speaking of the importance of self-care practices, perimenopausal and menopausal women who are especially burdened with the many challenges of life, can surely benefit from the specially created mental health retreats that not only offer physical and mental guidance practices but facilitate the creation of a supportive environment of peers. 

By prioritizing our mental health, we can create a strong foundation for achieving our goals and living fulfilling lives. So, take time to care for your mind and body, and remember that asking for help is a sign of strength, not weakness.

Our Loving Closing Note 

Looking for and finding purpose in life can be a challenging and ongoing process. It requires self-reflection, exploration, and a willingness to try new things. Sustained fulfillment comes from living a life aligned with your values, passions, and goals. 

To live a happy life, you should prioritize your relationships, take care of your physical and mental health, and find joy in your daily activities. Remember, everyone’s path to happiness and fulfillment is unique, so invest the time in your journey. 

Be kind to yourself and embrace your strengths and weaknesses, so you can move forward. We hope this guide will help you on the way. 

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.

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.

The benefits of a plant-rich diet are well-known, yet, only 1 in 10 Americans meet the daily recommendations, and there are plenty of reasons why. Grocery store shelves are loaded with processed foods that are cheaper but inferior. Convenience foods are versatile, easy to prepare, and have a long shelf-life. Even when we’re not buying pre-prepared foods at the store, the choice is often a double burger, fries, and coke.

While processed foods are convenient and readily available, they contain artificial colorings, emulsifiers, and anti-caking agents you wouldn’t cook with. The foods that sit toward the whole foods end of the continuum are free of compounds you can’t pronounce or understand. Eating whole and increasing your intake of vegetables and fruits is the best way to supply your body with the nutrients it needs.

If you still need some motivation, however, or are struggling to get your daily quota of vegetables, here are some reasons to increase your intake, ways to get your 5 a day, and a list of veggies that will keep your tummy and body happy. 

Why Is Eating Vegetables Important?

Twelve subgroups of vegetables exist, and each supplies important minerals, vitamins, and dietary fiber that benefit your health. Eating a variety of vegetables offers a range of benefits like lower risk of hypertension and heart disease, improved digestive health, and diabetes control. A diet high in plant compounds helps fight inflammation, supports eye and bone health, improves your skin, and enhances immunity. Vegetables are also high in water content and low in calories, carbohydrates, and fat, and a regular intake helps maintain a healthy weight. 

Tips to Start Eating Vegetables Every Day

Here are a few tips to have in mind when starting to incorporate more veggies into your diet.

Eat vegetables for breakfast

Eating vegetables for breakfast improves digestion, lowers blood pressure and cholesterol levels, and boosts your productivity and mood. Veggies are satiating, hydrating, and full of nutrients, which is why you will find breakfast cultures centered around vegetables around the world.  

Koreans typically have kimchi, a side dish of marinated, steamed, or stir-fried vegetables. Breakfast in Sweden includes open-faced sandwiches with cheese, ham, cucumber, celery, and tomato. And a full English breakfast means a plate full of bacon, eggs, beans, grilled tomato, and mushrooms. The list of cuisines where veggies are heavily featured is long.

And with plenty of recipes from around the world, incorporating veggies into your breakfast is simple and easy. You can try some tasty recipes like butternut squash bake, sauteed pepper, onion omelet, vegetable frittata, or Greek scramble.

Drink your veggies

According to some theories, the body absorbs antioxidants, minerals, and vitamins more easily when you juice. However, there is no scientific evidence that juicing is better than eating whole vegetables (or fruit). Juicing removes the fiber which is essential for a healthy diet. Fiber helps maintain normal blood sugar and cholesterol levels support bowel health and promote the release of toxins from the body.

So, instead of juicing, you can blend vegetables to retain the fiber. Blending makes it easier to eat your vegetables if you don’t have time to do all the chopping. Just put the entire serving of broccoli, spinach, bok choy, cilantro, and kale into the blender to give yourself a nutritious boost. 

Substitute raw vegetables for crackers, pita, tortillas, and other bread

One way to ensure that you eat vegetables every day is to include them in your meals or snacks. Making crackers, for example, is not only quick and easy but you get to eat vegetables in a format that’s both tasty and convenient. You can also make dips like the classic spinach or red pepper dip as the perfect companion for breadsticks, crackers, and raw vegetables. Likewise, you can have veggie pitta bread with cherry vine tomatoes and peppers or tortilla wraps packed with carrots, zucchini, red bell peppers, and onion. 

Make veggies the centerpiece of your meal

Eating meals that are mostly veggies is another way to get your daily quota and ensure you eat vegetables every day. You will find plenty of delicious recipes that make veggies the hero, like smoky quinoa taco bowls, ratatouille stir-fry, stuffed portobello mushrooms or peppers, and veggie frittata. Also, there are a number of creative ways to eat more vegetables, like sneaking them into noodles, puddings, or quesadillas. 

Pack a salad for lunch

Packing a salad for lunch is not only a time-saver but will help you to cut down on empty calories that fast food usually has. To make your salad as healthy, tasty, and colorful as possible, include a variety of vegetables and add some healthy fats and protein to give it a boost. Healthy proteins to add to your salad include chickpeas, eggs, tofu, chicken breast, and sliced tuna. You can finish with healthy fats to make your salad tastier and more filling, like sunflower or pumpkin seeds, pecans, cashews, or avocado.

Experiment with different cooking methods 

You can experiment with different cooking methods to diversify your everyday meals. Dry heat cooking, for example, includes roasting, sauteing, stir-frying, pan-frying, grilling, and barbecuing. You can roast or grill vegetables with healthy oil and garnish them with parsley or dried thyme. Or you can make a stir-fry with seasonal veggies and tofu, chicken, or beef.

Moist heat cooking also includes a variety of methods such as poaching, boiling, simmering, blanching, pressure cooking, steaming, and stewing. Examples of recipes to try include blanching carrots or broccoli or steamed vegetables with olive or sesame oil.

Include a variety of colors 

Vegetables fall into five color groups: blue/purple, green, white/brown, orange/yellow, and red. Each color offers different health benefits. Blue/purple vegetables such as eggplant and beetroot, for instance, are a good source of anthocyanin which reduces the risk of heart disease and lowers inflammation. The group of orange/yellow vegetables includes sweet corn, pumpkin, orange and golden kumara, and carrots. They are high in antioxidants, beta-carotene, vitamin C, potassium, and flavonoids. These nutrients support health in a number of different ways, including collagen formation, blood pressure control, and healthy joints. Red vegetables like tomatoes and radishes are also packed with nutrients, including potassium and vitamins K, C, and A. These nutrients help improve brain function, strengthen immunity, and reduce the risk of high cholesterol, hypertension, and atherosclerosis.

White/brown, the fourth group, includes parsnips, onions, mushrooms, and cauliflower which are high in phytonutrients, vitamin C, and potassium. These nutrients are good for your metabolism, digestive system, immunity, and heart health. Lastly, green vegetables like lettuce, celery, and broccoli offer antioxidants, magnesium, and vitamin K which contribute to heart and bone health.

As each group offers different health benefits, including a variety of colors and types is a good way to maintain a healthy diet and lifestyle.

Don’t forget frozen vegetables

With canning, fat-soluble vitamins like K, E, D, and A are retained but water-soluble vitamins such as C and B are lost due to high heat. Unlike it, freezing does not reduce the nutritional value of vegetables, and all minerals and vitamins are retained. In fact, vegetables are usually frozen when they reach the peak level of their nutrient density. This means that they can be more nutrient-dense than fresh vegetables that sit around for days. 

Get creative

There are plenty of creative ways to incorporate vegetables into your meals, like adding veggies to pancakes, waffles, biscuits, and cakes. You can add zucchini to your brownie batter, carrots to cookies, or avocados to pudding. Sweet potatoes can be pureed into a mousse and squashed into a cheesecake. You can even try vegetable ice cream with sweet corn, tomato, carrot, or beetroot. As veggie ice creams are low in sugar, they are healthier than regular ice creams and can be easily prepared at home. 

Top Nutrient-Dense Vegetables for a Healthy Diet

Spinach

Spinach is rich in a number of nutrients, including potassium, folate, iron, and vitamins K, C, and A. It is also loaded with fiber and essential plant compounds like quercetin and lutein which promote eye and heart health and fight inflammation and infection.

To benefit from spinach’s nutrients, you can eat it fresh or cooked. When cooked, your body will absorb more iron and calcium because heat breaks down oxalic acid in spinach which prevents their absorption. 

Carrots

Carrots are also loaded with essential vitamins and minerals like iron, calcium, potassium, and vitamins C, K, and A. They are a good source of fiber and antioxidants such as anthocyanins and carotenoids. Anthocyanins have antimicrobial and anti-inflammatory properties and help reduce the risk of heart disease. In addition to lowering inflammation and promoting heart health, carotenoids strengthen the immune system and promote positive mental health.

The antioxidants in carrots are absorbed more easily if you eat them cooked. But the way you cook them also matters. Boiling reduces vitamin B1 and C content, so it’s better to roast, sauté, or steam them. 

Broccoli

One of the most nutrient-dense vegetables you’ll find year-round, broccoli is packed with potassium, iron, calcium, vitamins K and C, protein, fiber, and folate. When steamed, just one-half cup supplies over 50 percent of your vitamin C daily intake. You need this antioxidant to protect yourself from free radical damage and infections and to maintain good blood vessels, skin, and bone health. Nutrients in broccoli also improve brain function, keep your heart healthy, and support hormonal balance.

To keep all the nutrients intact, you can eat broccoli raw or steam it for 2 – 3 minutes. If you like it raw, you can dip it in guacamole, tahini, or hummus. Or you can add shredded or chopped broccoli to coleslaw or salads. If you like it cooked, you can add it to a wide variety of dishes, like fajitas, frittatas, stews, soups, and stir-fries. 

Garlic

 

Alliumphobia means fear of garlic and that’s not a joke. While allium phobia is uncommon, people either hate it or are bonkers about it. If you are one of those who love garlic, it will love you back. It is a good source of minerals like manganese, magnesium, potassium, iron, calcium, and zinc as well as vitamins K, E, and C. Garlic also contains a total of 33 sulfur compounds which have been shown to have anti-inflammatory, antiviral, antibacterial, and anticancer properties.

To get maximum benefits, it’s best to eat garlic raw. It contains more allicin, a sulfur compound that lowers blood pressure, cholesterol, and blood sugar and helps the body fight infections. If you don’t like it as is, there are plenty of ways to add more of it to your menu. You can mix it into salsas, pesto, dips, or pasta, add it to salad dressings, or sprinkle it on buttered toast.

Brussels sprouts

Low in calories and nutrient-dense, Brussels sprouts supply your daily dose of vitamins K and C and are rich in folate, vitamins A and B6, manganese, and fiber. Crunchy vegetables like Brussels sprouts help reduce the risk of diabetes, cardiovascular disease, high cholesterol, and blood pressure. Phytochemicals in Brussels sprouts have antioxidant and anti-inflammatory properties and protect cells from DNA damage.

To enjoy the benefits this crunchy vegetable offers, you can eat it roasted, sauteed, or baked. Or you can add fresh Brussels sprouts to pasta, frittatas, stir-fries, and other tasty dishes. There are plenty of recipes to try, like parmesan and roasted garlic sprouts, chorizo and sprout carbonara, and chicken and veggie fall skillet. 

Kale

With high amounts of manganese, copper, potassium, calcium, and vitamins C, B6, A, and K, it is no surprise that kale is one of the veggie world’s superstars. It contains three times as much vitamin C as collard greens and spinach and more calcium than cow’s milk. The minerals, vitamins, and plant compounds that kale contains support bone and heart health, improve digestive function, and strengthen the immune response.

Not only is kale a true superfood but its sweet, mild taste works well with a variety of recipes. It can be baked, boiled, sauteed, steamed, or consumed raw in smoothies and salads. You’ll find a variety of tasty kale recipes, including side dishes, pesto, pasta, soups, quesadillas, and more.  

Green peas

Green peas supply a decent amount of fiber, protein, magnesium, phosphorus, potassium, and vitamin C. Nutrients like potassium and magnesium support heart health while phosphorus keeps the teeth and bones healthy. Green peas are also a good source of vitamin A and B vitamins which reduce the risk of arthritis, heart disease, and diabetes and decrease inflammation in your body. Zinc and vitamins E and C in peas enhance immunity and prevent DNA damage in healthy cells.

With a high nutrient content, beany flavor, and sweet and savory notes, green peas can be a great addition to your diet. There are plenty of recipes to inspire your meal times, like avocado and green bean salad, peas and watercress soup, and peas on toast. You can use these little green guys to prepare a variety of meals, including pasta, pesto, dips, salsa, frittatas, risotto, and gratin. 

Swiss chard 

This green leafy vegetable is an excellent source of magnesium, iron, and copper and vitamins A and K. It is high in a number of antioxidants, including flavonoids and beta carotene which reduce inflammation, regulate enzyme activity, and prevent gene mutation. Like other leafy greens, Swiss chard is considered a powerhouse food that protects the body against cancer, heart disease, and other chronic conditions.

Thanks to the variety of nutrients, Swiss chard can be a valuable addition to your meal routine. It is readily available, versatile, and easy to cook and can be added to salads, side dishes, soups, pasta, and even desserts. 

 Beets

Beets are loaded with nutrients and worthy of a second look. They contain potassium, vitamin B2, folate, and manganese which promote bone and muscle health, fight inflammation, and enhance cognition.

In addition to their impressive nutritional profile, they come in a great variety, including sugar, striped, golden, red, and Mangel-wurzel beets. As versatile as they are, beets work well with a wide selection of recipes, including dips, salads, soups, and pasta. You can also prepare hummus, risotto, vinaigrette, borscht, and if you have a sweet tooth – a beet cake. 

Asparagus 

Asparagus is low in sodium and calories and an excellent source of anti-inflammatory nutrients such as selenium, manganese, zinc, vitamins C and E, and beta-carotene. It also contains asparagine, an amino acid that breaks down toxins in cells, supports brain function, and aids the production of muscle tissue, enzymes, and proteins. 

This highly nutritious vegetable can be a delicious addition to your meals. You can cook it in a variety of ways, including blanched, stir-fried, steamed, sauteed, and grilled. Asparagus can be added to omelets, pasta, soups, frittatas, and pizzas or you can eat it raw.

Cauliflower

Rich in phosphorus, manganese, potassium, and vitamins B6, K, and C, this healthy vegetable packs a nutritious punch. Just one cup supplies over 75 percent of the recommended daily amount of vitamin C. In addition to its role in supporting a healthy immune system, vitamin C improves iron absorption, aids in collagen production, and eliminates free radicals from your cells. Cauliflower is also an excellent source of vitamin K which is crucial for bone metabolism, blood clotting, and heart health.

From a culinary perspective, there are virtually endless ways to enjoy cauliflower. You can prepare soups, pasta, tacos, crust pizzas, stir-fries, and even cauliflower cheese and rice. 

Sweet Potatoes

Sweet potatoes are one of the most nutrient-dense vegetables, packing a good amount of potassium, manganese, and vitamins C and A into each serving. They vary from red and purple to white, yellow-orange, and orange and are rich in fiber and antioxidants like carotenoids and flavonoids which have anti-inflammatory properties. Flavonoids, along with phenolic compounds help balance blood sugar levels, aiding diabetes management.  Purple sweet potatoes also contain anthocyanins, a group of antioxidants shown to inhibit the growth of colon, gastric, and breast cancer.

Packed with nutrients, tasty, and versatile, sweet potatoes are easy to incorporate into a healthy diet. They can be pureed, whipped, grilled, roasted, baked, and boiled. Sweet potatoes can be tossed into bread, pies, muffins, chili, and salads and pair well with a variety of seasonings, including paprika, garlic powder, cumin, cinnamon, and nutmeg. 

Bell peppers 

Found in a variety of colors, like white, orange, yellow, purple, and red, bell peppers are packed with nutrients, including vitamins C, B6, and A, potassium, and manganese. They also contain antioxidants like lutein, beta-carotene, and lycopene which protect cells from DNA damage, suppress inflammation and support eye and skin health.  

Red bell peppers pack the most nutrients but you can use any variety to prepare tasty meals. Peppers can be pureed for dips and soups, sauteed, grilled, baked, and stuffed with whole grains, beans, or meat. You can use them in condiments, sauces, stews, and chilis, add them to sandwiches or salads, or eat them raw with your favorite dip.

Wrapping Up

No single vegetable supplies all the minerals, vitamins, antioxidants, and plant compounds you need to stay healthy and feel your best. Eating a variety of colors, flavors, and types provides your body with the mix of fibers, phytochemicals, and nutrients you need. Expanding variety and increasing your consumption of veggies can benefit your health in a number of different ways. Nutrients in vegetables improve blood pressure, balance blood sugar levels, reduce the risk of heart disease, improve digestive health, and enhance immunity.

Yet, even with this laundry list of health benefits that vegetables provide, the majority of Americans don’t get enough. Why? Some people are unsure how to prepare them or don’t have time for prepping and cooking. Others don’t have a veggie habit or don’t find vegetables satisfying or appealing. Some people have grown accustomed to fat, sugar, and salt in processed foods and don’t like the earthy or bitter taste of some vegetables.

So, if you’re one of them and don’t get your five a day or simply loathe your greens, making vegetables a little more enticing can help up your intake. Luckily, there are so many ways to chop your way to a healthy diet and lifestyle and add veggies to your meals. Vegetables can be enjoyed steamed, roasted, grilled, or stir-fried for any meal occasion. Whatever cooking method or recipe you use to make friends with vegetables, incorporating them into your diet will pay off in the long run. 

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.

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?

Stressed,Frustrated,Middle,Aged,Lady,Suffering,From,Headache,Massaging,Temples,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 

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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.

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.

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 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

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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

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

Fresh,Fish,And,Seafood,Assortment,On,Black,Slate,Background.,Top

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

Macro,Photo,Green,Fresh,Vegetable,Broccoli.,Fresh,Green,Broccoli,On

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

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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

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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

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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

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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 

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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.

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.

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.

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. 

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.

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.

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. 

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.

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.

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

4-women-yoga-retreat

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. 

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.

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.

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?

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.