April 2019 Hot Flashes

Natural tips for dealing with Menopause

Every woman will eventually experience menopause. There is much you and your Doctor can do, but there are steps you can take that can help the transition. Here are a few tips for dealing with menopause.

Eat Foods Rich in Calcium and Vitamin D
Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health, so it's important to get enough of these nutrients in your diet. Think milk, yogurt, and cheese for calcium. For Vitamin D, try to eat more rich dietary sources including oily fish, eggs, cod liver oil and foods fortified with vitamin D.

Eat Lots of Fruit and Vegetables
A diet rich in fruits and vegetables can help prevent a number of menopause symptoms.Fruits and veggies are low in calories and can help you feel full, so they're great for weight loss and weight maintenance. Fruits and vegetables may also help prevent bone loss.

Avoid Trigger Foods
Certain foods and drinks can trigger hot flashes, night sweats and mood swings. This includes caffeine, alcohol, and sugary or spicy foods.

Exercise Regularly
Regular exercise can help alleviate menopause symptoms such as poor sleep, anxiety, low mood and fatigue. It can also protect against weight gain and various diseases and conditions.

2019 Exercise Trends

1: Wearable Technology
We’re talking about smart watches, fitness trackers, heart monitors, and more. The merging of fitness and tech shows no signs of going anywhere, so expect to see even more ways to track and monitor your fitness in 2019.

2: Group Training
Group training is any workout with more than five participants. It first appeared among its top 20 trends in 2017, and innovation in the industry—like online group workout classes—are keeping it high on the list.

3: Fitness programs for older adults
As the population ages, it's only sensible that fitness offerings would age along with it. These programs "emphasize and cater to the fitness needs of the Baby Boom and older generations," says the American College of Sports Medicine. Which is wise, considering exercising is a great way for people to maintain bone density and muscle mass as they age, plus reap the numerous other health benefits that come with being active.

4: Personal Training
ACSM defines personal training as "fitness testing and goal setting with a trainer working one-on-one with a client." It's been one of the top 10 trends since the survey first started 13 years ago, but now, we have innovative iterations like online personal training to make it even more accessible.

Alcohol Awareness Month

Almost all Doctors agree that one glass of wine per night can be good for your health. But you start have trouble when it becomes more than that. Many are considered “functional drunk” where they can drink excessively, but come across at fully capable of all responsibilities and appear to be well adjusted. Alcoholism is a chronic, progressive disease, genetically predisposed and fatal if untreated. However, people can and do recover. In fact, it is estimated that as many as 20 million individuals and family members now live their lives in recovery.

Alcohol Awareness Month provides a focused opportunity across America to increase awareness and understanding of alcoholism, its causes, effective treatment and recovery. It is an opportunity to decrease stigma and misunderstandings in order to dismantle the barriers to treatment and recovery, and thus, make seeking help more readily available to those who suffer from this disease.

If you think you might need help, please visit Alcoholics Anonymous at aa.org. Family members of alcoholics can reach out to Al-Anon at al-anon.org.

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