Holistically Survive MenopausePresented by Kelly Haywiser, LMT

Women’s Holistic Lifestyle Coach/ Integrative Nutrition Coach

What is Menopause?

Menopause is a normal condition that all women experience as they age. The term “menopause" can describe any of the changes a woman goes through either just before or after she stops menstruating, marking the end of her reproductive period.

A Woman’s Menstrual Cycle

- Rise in levels of Gonadotropin-Releasing hormone (GnRH)- Tells your Pituitary Gland to pump out Follicle-Stimulating

hormone (FSH) and Luteninizing hormone (LH)

- FSH prompts Egg-Containing Follicles in Ovaries to mature

• The Follicles also contain cells that produce Estrogen which begin to rise.

• Estrogen tells the lining of the Uterus to thicken and triggers a burst of LH, which makes one Follicle release an egg.

• BINGO --- Ovulation!!!

A Woman’s Menstrual Cycle cont’d

• LH and Estrogen levels sink as the old Follicle begin pumping out Progesterone

• It readies the lining fo the Uterus for a fertilized egg and also tells the body to stop make FSH & LH.

• If NO Fertilized Egg arrives, Progesterone levels also fall and the lining is shed as your Menstrual Period.

The cycle begins again….

Question by Lexi – (my 11 year old granddaughter) after her “School Talk” --- When is it going to END?????

Menstrual Change - Menopause

CHANGES:

- Late 30s – Late 50s

- Fewer Follicles and Eggs

- Eggs are not top quality

- Larger burst of FSH & LH- Painful Ovulation

- Progesterone & Estrogen Fluctuates- Lighter/Heavier Periods

- Longer/Shorter Periods

- Longer/Shorter Cycles

- Progesterone / Estrogen Ends

Postmenopausal – 1 full year without menstruating

More Changes during Menopause

Metabolism – Falls (causing fatigue and weight gain)

Calorie-burning Muscle Mass is lost 5-7# per decade (causing weight gain)

Cortisol – Levels rise – (fueling stress, anxiety, sleep problems, and weight gain)

Inhibin – Hormone released by ovaries - level drops before menopause (causing weak bones)

Melatonin - Drop in Sleep Hormone – Also keeps menstrual cycle regular – (effects of Insomnia)

So, That is Why We Have Symptoms!?!

Symptoms of Menopause!!!

CRAVINGS

FATIGUE

HAIR LOSS

HOT FLASHES

INSOMNIA

MENSTRUAL CYCLE CHANGES

MOOD SWINGS

NIGHT SWEATS

SEXUAL DISCOMFORT

WEIGHT GAIN

A Woman’s Major Health Change

Shifting Hormones conspire with other Body Changes –

More Belly Fat and Less Muscle

starting in the years BEFORE Menopause

CAUSING RISK OF Major Killers and Disablers:

- Bone Fractures

- Blood Sugar Problems

- Heart Attacks

- Strokes

- And Cancer

Steps to Prepare for Menopause

1. Recognize YOUR Symptoms

2. Be Aware of YOUR Body’s Changes

3. Learn All You Can about YOUR Health Situation

4. Speak to YOUR Physicians (Get second opinions when necessary). Consider a Health Coach/Naturopathic Physician

5. Research and Consider Holistic Complementary Options

6. Create YOUR Personal Health/Wellness Plan

7. Take Action Steps in making YOUR Positive Lifestyle Changes

A Holistic Approach to Menopause

Spirit

Mind Body

A Holistic Approach Means:

HEALING THE WHOLE PERSON.

TAKING AN APPROACH THAT INCLUDES ALL AREAS OF OUR LIVES; NOT JUST ONE OR A FEW.

LIVING IN THE PRESENT MOMENT WITH FULL CONSCIOUS AWARENESS.

Nutrition and Diet

7 Nutritional Habits of Highly Successful Menopausal Women

By Debra Waterhouse (Outsmarting the Midlife Fat Cell)

1. Lost Weight by themselves and for themselves

2. Possessed a general acceptance of their bodies

3. Exercised regularly

4. Drank water throughout the day

5. Ate regularly

6. Ate their biggest meal at lunch

7. Regularly enjoyed their favorite foods

Handling Hot Flashes

Avoid Hot-Flash Triggers: Hot Drinks

Alcohol

Spicy Foods

Scientifically Proven - 30 Day Slim-Down, Cool-Down Diet

Scientific Research found that a healthy low-carbohydrate diet help you conquer menopause-related excess pounds

Reversing insulin resistance – a blood sugar-processing glitch that makes weight loss a vexing challenge.

Targets Abdominal Fat – the deep and dangerous visceral fat (increases health risks and makes hot flashes more frequent)

Protecting against heart disease, stroke, hp, diabetes and thinning bones.

The Natural Menopause Solution, Prevention Editors, Melinda Ring, MD and Registered Dietitian Susan McQuillan

Success Secrets The Right Macronutrient Balance

Get 15-20% of your daily calories from Lean Proteins

More Satisfaction, metabolism-boosting muscle, heart protection

Protein contains an amino acid called leucine that’s proven to help maintain muscle mass. Studies show 20% more weight loss with more protein.

Plant Protein may have help cool down hot flashes and night sweats.

Get 45-50% from Healthy Carbohydrates

Providing brain, muscles and body tissue with blood sugar for fuel.

Get 30-35% from Good Fats

University of Nevada study show dramatic weight loss – burning more fat and process blood sugar more efficiently with burning more fat around the clock.

Overcoming stubborn excess weight around menopause: insulin resistance, belly fat and reduced muscle mass.

Also includes: satisfying whole grains, low-fat and fat-free dairy products and plenty of fruits and vegetables.

Plus Slimming, Cooling ingredients in smoothies.

Slimming, Cooling Smoothie

Makes 4 servings

Whether you use soy, almond or regular low-fat (1%) milk, it is a great start to your day. Store leftover smoothie mixture in refrigerator, covered and stir or reblend before pouring.

3 cups milk

1 cup pineapple chunks (fresh or canned in juice)

2 Tablespoons lime juice

2 Tablespoons almond butter

2 teaspoons ground flaxseeds

- Combine all in blender, whirl until smooth. More 1-1/4 cup into glasses with ice for smoothie.

156 calories, 5g protein, 21g carbohydrates, 6g fat, .5g saturate fat, 3g fiber and 103 mg sodium.

Hydration!!!

Hydration, Hydration, Hydration…

Cravings are normally a sign that you are not Hydrated.

Hydrations helps with many areas of your health.

Moods, Headaches, Muscle Aches, Weight Loss, Detoxification/Cleansing, Anxiety, Insomnia, Blood Pressure, Menstrual flow,….

Your Nutrition Plan – Should be YOUR PLAN!!!

- What nutrition plan is beneficial for your unique make-up?

- What results are you looking for from your nutrition plan? Symptom reduction, weight loss, muscle mass, pain relief..

- Are you dealing with ailments like: inflammation, candida, chronic pain, digestive disorders, fatigue, weight gain or weight loss…?

- Are you looking at it from a Holistic Approach?

Consider getting help from an Integrative Nutrition Coach!

Exercise & Movement

Best for Menopause:

WALKING

YOGA

WEIGHTS

Effects of Excessive Exercise

“Excessive exercising can lower estrogen in women and also increase harmful cortisol.”

Natural Practitioner (August 2015)

Walking and It’s Many Benefits

TYPE OF WALKING TO DO:

Interval Walking is easy, fun and free.

HIIT – High-intensity Interval Walking – powers your muscles solely by burning carbohydrates already stored in your muscle cells.

- More Muscle Power

- More Energy

- More Weight Loss

Takes only 20 minutes, 3x per week. Give muscles a break.

3 days per week is a relaxing steady-paced walk. 1 day break.

BENEFITS:

- Weight Loss

Study “women who walked 1 hour daily trimmed belly fat by 20# in 3-1/2 months”

- Walking 3x per week – eases heightened stress and sleep problems.

- Cools off bothersome hot flashes and night sweats.

Study “regular exercisers were 49% less likely to report hot flashes”

- Helps with memory, fuzzy thinking, stress and depression.

Check out Free Phone Apps for Interval Training Guides

YOGA Poses

“The serenity of restorative yoga poses eases troubling symptoms like: insomnia, hot flashes, night sweats, achy muscles and joints and creates mental focus.”

Study – “After practicing Yoga several times per week – Hot flashes fell by 30%-68%”

Study – “Middle of the night wake-ups, and trouble returning to sleep feel by 20%”

“Yoga can conquer emotional eating for faster weight loss.”

Consider Yoga with or without weights.

Strength Training Benefits

Helps to maintain/build Muscle Mass

Helps to build metabolism

Helps with endurance

Study – “3 days/week strength-training for 6 months lost 6# of fat, gained 4-1/2# of muscle and saw metabolism rise by 12%”

Helps with Hot Flashes and Night Sweats due to reduced body fat.

More active muscle means your body can absorb blood sugar more easily and burn stored sugar and fats. Reduces risk of type 2 diabetes.

Builds a strong heart, lower BP, and rebalance your cholesterol.

Helps with healthy bone density, reduces risk of fractures.

Stress Reduction Techniques

- Walking in Nature

- Gentle, Restorative Yoga

- Qigong or Tai Chi

- Meditation

- Guided Imagery / Visualization

- Bath or Cool Shower

- Breathing Techniques

- Journal, Worry Charting

- Essential Oils: Lavender, Bergamot, Ylang Ylang…

Essential Oils and Symptom Relief

Pure living cell oils from seeds, plants, flowers and herbs.

Find a High Quality Essential Oil – Therapeutic Grade

Progessence/Progessence Plus from YoungLiving.

Menopausal Symptoms:

Cypress, Lavender, Orange, Fennel, Clary Sage (Estrogen), Roman Chamomile, Angelica, basil, bergamot (Estrogen), cardamom, clary sage, geranium, jasmine, neroli, nutmeg (balances hormones), peppermint (Hot Flashes) rose, rosemary, and thyme.

Do Your Research – Talk with a Distributor.

Kelly is a YoungLiving Essential Oils Distributor !!!

INSOMNIATips to stop Insomnia:

- Check Your Meds

- Start a worry journal or gratitude journal

- Reduce electronics in the room

- Cool the bedroom

- Practice progressive muscle relaxation

- Put alarm across the room

- Block the light

- Soundproof your room

- Spray some lavender Essential Oils

- Sleep in the Nude – Use a Fan or Air Conditioner or Chillow

- Consider herbs and supplements for Insomnia

Vitamins & Supplements

Calcium

without Dairy

Calcium• Reduce Bone Fractures

• Helps with Weight Loss

• Eases Hot Flashes

• Reduced Risk of type 2 Diabetes

• BP Control

Women Need:1000 mg before 50

1200 mg thereafter 50

Food Amount Calcium(mg)

Collard greens 1 cup 357

Tofu 4 oz 200-330

Calcium-fortified OJ

8 oz 300

Turnip Greens 1 cup 249

Kale, cooked 1 cup 179

Okra, cooked 1 cup 172

Bok Choy 1 cup 158

Broccoli, cooked 1 cup 94

Almonds ¼ cup 89

Almond Butter 2 T 86

Soy Milk 8 oz 80

Vitamins & Supplements

Skimping on Vitamin D:

Raises risk of diabetes, depression, heart disease, more serious infections and several types of cancer.

Studies suggest that women taking Vitamin D may be less bothered by menopause-related muscle ache and pains and helps maintain serotonin levels.

Vitamins & Supplements

Fish oil supplements for cognitive functions.

Vitamin E – Known for antioxidant properties also reduces inflammation and could improve hot flashes

Isoflavones – plant-based estrogen-like chemicals helps with insomnia.

Melatonin is very effective at treating circadian rhythm disorders. Mixed studies on insomnia.

5-HTP (5-hydroxytryptophan) – is a mood-booster – an amino acid converts to serotonin.

Magnesium – Combined with calcium, zinc and vitamin B6.

Check with Kelly on NutraMetrix for better absorption.

Herbs

Black Cohosh – Mixed Reviews – reducing hot flashes or not.

Chamomile for anxiety and insomnia.

St.John’s Wort relieves depression. Depression and Insomnia are linked.

Passionflower used to calm anxiety. Does have side-effects; dizziness, drowsiness and confusion.

Ginseng as a cognition booster and improves memory and alterness.

Ginkgo biloba – memory enhancing benefits

Dandelion – rich plant hormones, nourishes liver, ease digestion, prevents diabetes, eases hot flashes.

Hops, Hopfen, induces sleep, relieves water retention, provides abundant phytoestrogens.

Go to a Health Food Store and Talk with a Supplement Expert

Herbs Not Worth Trying…

Dong Quai – little evidence that is helps with hot flashes. Stay away from it if you are taking blood thinner or have had a reproductive cancer – Estrogen-like properties. May stimulate cancer cell growth.

Chaste Tree – premenstrual syndrome. Study did show some improvement in mood and hot flashes; but not very effective. Can interact with oral contraceptives. Again avoid if you have had a hormone-sensitive cancer like breast cancer.

Wild Yam – No evidence

Evening Primrose – used alone shows no effect on hot flashes. Again should be avoided by women with hormone-sensitive cancers.

Complementary Healing Modalities

You have your own unique experience of menopause. Choosing a type of massage means taking these needs into account. For example:

A Hot stone Massage or an Aromatherapy massage with calming essential oils such as lavender or clary sage which help promote hormone balance is great for relaxation and circulation.

Deep tissue massage may work best for you if you have a lot of tension or pain.

Lymphatic drainage massage can be a good choice if you feel bloated or have swollen joints.

Reflexology, Shiatsu, Acupuncture or Acupressure help balance hormones.

Energy work, such a reiki or polarity therapy, may be the best choice if you are feeling particularly sensitive or vulnerable and need relaxation and balance.

Kelly is trained in Reiki, Reflexology, Essential oils and Massage !!

Reflexology of Feet

Anxiety and Stress related issues

Back pain and sciatica

Chronic Fatigue and general exhaustion

Digestive disorders including irritable bowel, colitis, gastritis and constipation

Headaches

Hormonal imbalances

Immune disorders

Menopausal symptoms

Menstrual irregularities including pain levels and PMT

Migraine

Infrared Sauna

- Promote Blood Circulation

- Accelerate Metabolism

- Strengthen Muscle Nutrients

- Activates Cells and Eliminates Heavy Ions and Toxins

- Weight Loss – Makes cells of fat breakdown quickly

- Improvement to Insomnia

- Reduces Constipation

- Reduces symptoms of Arthritis

- Improves the Immune System

Enjoy the Infrared Red Sauna Blanket at Kelly’s Wellness Center!

Balancing YOUR Hormones

“Hormones exert an impact in every cell and can have profound effects on mood, behavior, mental clarity, sexuality, and sense of well being.”

Natural Practitioner (August 2015)

Extra Symptom Reduction Tips

CRAVINGS

FATIGUE

HAIR LOSS

HOT FLASHES

INSOMNIA

MENSTRUAL CYCLE CHANGES

MOOD SWINGS

NIGHT SWEATS

SEXUAL DISCOMFORT

WEIGHT GAIN

Flaxseeds – Hot Flashes!

“Eating 2 Tablespoons of flaxseeds twice per day (30 grams) for 6 weeks reduced hot flashes – a key symptom of low estrogen – by half, and diminished the intensity by 57%.”

Natural Practitioner (August 2015)

Hair Loss Recommendations

- Consider the supplements you are taking: deficiency in either protein, vitamin A, vitamin B12, vitamin C, iron, zinc and essential fatty acids.

- Plain Olive Oil or jojoba oil is a hair tonic. Apply, Wrap, leave on overnight, washing out in morning

- Exercise – Yes Exercise

- Consider a natural hair dye; coffee, black walnut hulls, or infusions of sage or rosemary herbs.

- Infusion of stinging nettle, 2-4 cups a day strengthens hair. Regular use restores thickness, body and shine to hair. Pour left over on your head and rub it into your scalp.

SEX–Benefits of a Healthy Sex Life

- Better mental health – Less depression

- Healthier Vagina and Pelvis – Boosting muscles while prostaglandin, a chemical messager found in semen, helps get more oxygen and blood to the vaginal area.

- Better Blood Pressure

- Calmer Heart Rate – Heart rate is linked to improved mood, attention, reaction to stress and researchers found more frequent sex.

- Few hot flashes – Yes, it’s true, having sex could stem the heat.

- Study – Sexually active women have higher levels of natural estrogen.

Resources

Outsmarting the Midlife Fat Cell by Debra Waterhouse

The Natural Menopause Solution – by the editors of Prevention and Melinda Ring, MD

Natural Menopause Remedies – Ashley K. Willington

New Menopausal Years, The Wise Woman Way – Susun S. Weed

Menopause: How to Naturally Manage Menopause – Patricia Pain

www.imconsortium.org – Center for Integrative Medicine

www.naturopathic.org – American Association of Naturopathic Physicians

www.abmp.com – American Bodyworks and Massage Practitioners

www.aadp.net – American Association of Drugless Practitioners

Natural Practitioner’s Magazine

About Kelly Haywiser

Holistic Approach 4 Life

850 Boyce Road, Suite 10 Bridgeville, PA 15017

412-221-0700

www.holisticapproach4life.com

Licensed Massage Therapist with training in Oncology/Mastectomy Massage, Weight Management Techniques, Reflexology and a Reiki Master Teacher

Certified Integrative Nutrition Heath Coach/ Wellness Inventory Coach

Certified Fertility Massage Specialist

Women’s Holistic Lifestyle Coach

Certified by the American Association of Drugless Practitioner

Distributor of YoungLiving Essential Oil

Distributor of NutraMetrix Vitamins

Yes, I’m Menopausal: I’m 53, Mother of 2 grown adults and 3 wonderful grandchildren.