When you are stressed out

• It is difficult to lose weight
• You may experience migraines, irritable bowel syndrome, acid reflux, and back and joint pain
• You feel gloomy and tearful
• You have a hard time concentrating
• You are constantly irritable and cranky
• You feel hopeless
• Damage can be caused to your immune system, making you are susceptible to infections and viruses
• You have a harder time going through menopause

How to cope with stress

• Identify stress triggers, and resolve relationship issues
• Try stress-relieving activities, such as yoga, meditation, or tai chi
• Regular exercise releases endorphins, making you feel better
• Schedule fun activities
• Make time for your friends; support is important
• Eat healthfully – avoid a diet heavy in carbohydrates
• Pamper yourself a little bit—take a hot bath, or treat yourself to a manicure or massage
• Get in touch with your spirituality
• Get plenty of rest
• Slow down and take time in the day for yourself
• Find a relaxing new hobby
• Start reading more, and watch a little less television
• Free up your schedule – start saying no to others, and yes to you
• Make a point of laughing every day
• Don’t always answer your cell phone
• Make fun plans for the weekend
• And if you have a partner, a little affection and intimacy goes a long way – make sure you are satisfied

For many of us, the menopause journey can be stressful.  It’s especially critical that you manage stress during menopause, so that you can take care of yourself.  Once you handle stress triggers, managing menopause symptoms is possible.

Whether they are suffering from midlife issues, lifestyle changes, hormone fluctuations, social pressures or personal expectations, it is no surprise that women going through menopause are emotional!  Make time daily to pamper yourself, and get rest.  You are going through a major shift in your life.  Everything you know is being altered, emotionally and physically.

If you cannot manage the emotions and stress in your life on your own, seek professional help.  A therapist can help with many issues in your life, relationships, or past that may need to be addressed.  Your practitioner can discuss the possibility of hormone therapy or the use of antidepressants.  Some people find that the herb St. John’s Wort can help counteract depression and stress, but if you take St. John’s Wort, be sure to inform your doctor.  This herb is often not compatible with other medications, and drug interactions can be dangerous.

Interview with Chrisandra Shufelt, M.D.
Assistant Director of the Women’s Heart Center
at the Cedars-Sinai Heart Institute.

Dr. Shufelt is a certified menopause practitioner and cardiologist.

Dear Dr. Shufelt:  I stopped having my period three months ago and I didn’t miss a beat.  No crankiness, no hot flashes.  But now, my youngest is heading to college this fall and I can’t stop crying.  Is this menopause or am I going crazy?

Most women do not experience depression during menopause, but I always screen my patients for it.  Recent studies have shown that if you experienced depression at some prior point in your life, you are five times more likely to have a depression during menopause.  Depression also is more likely if you have severe hot flashes or night sweats.  Please see a healthcare provider  if you have a depressed mood for more than two weeks that is marked by the following symptoms: Overwhelming sadness, inactivity, difficulty with thinking and concentration, a significant increase or decrease in appetite and time spent sleeping, feelings of dejection and hopelessness, or suicidal thoughts.

Don’t leave depression untreated, hoping you’ll “snap out of it.”  We are finding more and more evidence that depression is a risk factor for coronary heart disease, the leading cause of death among U.S. women.

Another recent finding of interest is that Vitamin D – the sunshine vitamin – doesn’t just keep your bones healthy and strong.  Studies are finding that Vitamin D deficiencies are implicated in depression, heart disease and cancer.

Your healthcare provider can check your blood level to see if you are running low. If you are, you may need a prescription form of vitamin D just to get you back up to normal level.  How much Vitamin D do you need daily?  The Recommended Daily Allowance is 1,000 international units.  You can get it from being exposed to natural sunlight for 20 minutes a day, but we don’t recommend that because of the risk of skin cancer.  (A sunscreen of just 15 SPF filters out 95 percent of the Vitamin D in sunlight.)  Food and drink is another source, but a cup of fortified milk only has 100 international units and a half cup of orange juice contains just 45.  Better to take a daily multivitamin.

Send your questions for ASK the EXPERT to: Staness@MenopauseMakeover.com

You are not alone, many women get brown spots during pregnancy, while taking birth control pills or during menopause due to the reaction of hormones or medications, and the biggest offender – the sun. If you have been exposed to the sun, are taking medications and/or going through hormone fluctuations, you have options to regain and keep your healthy glow:

1. Prevention, prevention, prevention:  Use sunscreen and wear a hat outside.
2. Skin-lightening creams (prescribed 4% hydroquinone creams;  over-the-counter 2% hydroquinone creams,  Porcelana and Esoterica;  these options take time to show results).
3. Use a tretinoin topical (acid form of vitamin A, the generic term for the medication Retin-A).  Other brand names: Rejuva-A, Retisol-A and Renova.
4. Laser therapy.
5. Intense pulsed light (IPL).
6. Chemical peels.
7. Microdermabrasion.
8. Exfoliate using a glycolic acid.
9. Eat antioxidant foods: yellow veggies, blueberries, cherries, blackberries and fresh fruits.
10. Use antioxidant facial products.

Do you feel like you don’t have time to fit exercise into your busy schedule? You’ll find it easy to find time for fitness with our helpful menopause fitness tips.

Tip 1: Break down those wish-I-worked-out-but-I’m-too-busy barriers

• Make physical activity a priority. Carve out some time each week to be active and make an appointment with yourself. Write it on your calendar. Try waking up 30 minutes early to walk, scheduling lunchtime workouts, or taking an evening fitness class. Spend some mental energy examining your own schedule and figuring out when it is realistic to exercise regularly.
• Make family time a physically active time. Plan a weekend hike through a park, a family softball game, or an evening walk around the block.
• Sneak physical activity into your days. Take the stairs instead of the elevator, park farther away in parking lots, and walk in place while watching TV. You can even break those 30 recommended minutes into three 10-minute segments — possibly easier to wedge into busy days and nights.
• Doing routine chores that involve physical activity is helpful in more ways than one. Rake the yard, wash the car, or dust the furniture a little more enthusiastically. Getting these active jobs done can really get the job done, if you know what we mean!

Tip 2: Settle only for success!

• Set goals. Set both short-term and long-term goals to keep motivated. Write in on a calendar to make it official.
• Track progress. Keep an activity log. Include workout activity, length of time exercising, and also record the days a workout was missed, and why. Seeing progress in black and white can help keep you on track.
• Have fun. Vary your workout routine to decrease boredom and challenge your body. Choosing activities you enjoy will help to keep you going on those days when you really don’t feel like it.
• Reward yourself. Celebrate every success. Getting started is sometimes the hardest part.

Tip 3: Off the couch, off the tape measure

It takes about 60 minutes of physical activity every day just to prevent weight gain, not to mention lose weight, so get up and get going. Try a bit of gardening, a bike ride, or a brisk walk. At the least, women should be physically active for 30 minutes per day most days of the week. (But even 30 minutes 3 times a week will be rewarding!)

Tip 4: Don’t do too much

While this may sound crazy (or very appealing), exercising in moderation is important. Use common sense! Always start off a new exercise regimen slowly and after checking with your healthcare provider. Following an approved program is one way of exercising to reduce a long list of health risks without adding the risk of injury.

Age:  50 something

Jayne is the amazing woman who launched the eharlequin.com Menopause Makeover community.  When we first meet via phone prior to the book release, she confessed that she wanted to lose weight and start feeling good about herself again after reaching menopause.

After 12 weeks doing the Menopause Makeover, our fearless leader got her groove back.

Jayne’s Story

I’m totally amazed by the results after I finally pulled out the measuring tape last night to measure my 12 week progress.

I have lost over 20 pounds, lost over 4 inces off my hips, two inches off my waist and one inch off my abdomen.

I don’t have the lumpie stuff going on anymore, the back fat seems to be gone, and I’m doing up my bras one clasp smaller.  My arms are tone too.

I’m feeling so much better about being in my own skin – it’s a great feeling!

I’m almost back into my size 8 pants after 2 years, but the interesting thing is that they’re fitting me completely differently this time around.

I had someone at the office approach me today to tell me that my skin is glowing that I look amazing and at least 10 years younger.

This was much more than a book promotion for me, it was a personal journey.

Thank you again from the bottom of my heart for helping regain my health on so many levels.

Thought you might like to see how my efforts are paying off in my new more fit Menopause Makeover body (I’m the one in the orange hat)!  I’m back in close fitting tees and sleeveless tops, and although I’ll never be as slim as my baby girl, I don’t look TOO shabby standing next to her.  Thank you Staness!

NOTE from Staness:  Thank YOU Jayne for your inspirational story, and kudos to the amazing women in our eharlequin Menopause Makeover community for their incredible support and enthusiasm.

Share YOUR Menopause Makeover story!

Email: Staness@MenopauseMakeover.com.

BEFORE

AFTER

Age: 47

After twelve weeks on the Menopause Makeover, I not only lost weight, but I feel a lifting of my spirits.

I am more vibrant and energectic and have a more positive outlook on life.

I went from 132 pounds to 116 pounds and have lost an additional 6 pounds in four weeks by continuing to stay within the guidelines of The Menopause Makeover Food Pyramid.

I learned to eat more and exercise moderately!

This is not a diet.  It is a lifestyle that I can live with.

Setting healthy goals and sticking to them is easy when you see results.

In sixteen weeks I have lost a total of 24.25 inches and I feel great!

The Menopause Makeover is a whole-person approach to health and well-being, and it has provided me with the necessary tools to gain a new outlook on my life.  I am forever grateful.

BEFORE                                     AFTER

Age: 50

I began the Menopause Makeover just a few days after my 50th birthday, and candidly, it tuned out to be the best gift I could give myself at this milestone in my life’s journey.

I felt a growing disappointment and discouragement at my “physical” self, over which I seemed to have an increasing lack of control.

Staness took me through all the aspects of the easy 8-step, 12-week plan. I was over-joyed.  I saw results. I was amazed.

At last, a sensible, health lifestyle plan (NOT a temporary diet with temporary results).

The Menopause Makeover allowed me to reach my goal of losing 22 pounds in just 12 weeks.

I went from being overweight (178.5 lbs) to a healthy 156 on my 5’8″ frame.

I feel in control of my life and health again — and that is simply priceless.

Thank you Staness for The Menopause Makeover, a lifestyle plan that works!

BEFORE                                                                                          AFTER

Age: 53

I am here to tell you the incredible truth.  Twelve weeks after starting The Menopause Makeover… I lost 22 pounds! That is just unbelievable.  The boost in energy I feel is great!  The fatigue is gone.  I am energized.  My emotions are stable, even upbeat and giddy sometimes!

It’s been a decade of struggle. I’ve been fighting depression, and hot flashes for many years.

My self-image was sharply deflated, and as a single working mom at 53, I had little time, and no energy to devote to myself.  I have never had any success with weight loss.

Staness, the amazing makeover queen, has given me the tools to lose the weight.

The Menopause Makeover Food Pyramid has been a formula that suits me perfectly. I don’t get sluggish and grumpy.

Thank you Staness for creating a sensible and balanced way to LIVE.  Not only through menopause, but forever!

I feel wonderful.  My life looks and feels better than ever!

BEFORE

AFTER