Small Hinges Swing Big Doors

I recently had a birthday and one of the goals I set for myself for my new year was to be consistent with all the things.  I am 28 days in, and I am definitely making progress. 

I found when I start my day off with a routine, the rest of the day goes well. One of the things I am very big on is getting up and making my bed.  My dad is a retired army colonel and I have visions of him coming and checking the corners to make sure they are tight. Just kidding…. not really  I find when I make my bed if nothing else gets checked off of my daily list, I can say I accomplished something.  

There is a saying small hinges swing big doors. Consistent changes create lasting habits.  I must say I have not always stuck with things to create lasting habit change, but I am giving myself grace as I strive to be more consistent.

There are several ways to be consistent with the things that you want to create as habit, here are just a few:

·      Create a routine or habit

Doing something over and over will allow you to get to the place where it is a habit and you do not even thing about it you just do it. 

·      Schedule time to complete the task.

Make sure you have the time to complete the task.  Give yourself the time to focus on what you are doing.  Do not intermingle other tasks with new ones. Finish one new thing and then go to the next. I find when I start too many things nothing gets finished.

·      Do it even if you do not want to. 

o   There are times you create a goal to do something like exercise for example and there are days you just don’t feel like it. Do it anyway.  The more consistent you are, the easier it will become. Create a binding contract with yourself to make that thing happen.

·      Focus on the process, not the outcome.

 Break your task into small steps.  Pay attention to the way in which you are going to do that task not the outcome of the task. Remember small hinges swing big doors.

The consistent task I am most proud of is this newsletter. I made a commitment/contract with myself several months ago to put out a newsletter every Thursday to show up for you and bring light to menopause and I am happy this habit stuck.

It is said it takes 21 days to create a habit.  Put it on your calendar and create that consistency.

Bone Health & Menopause

Earlier this year, I fractured my fibula (the outer of two bones of the lower leg). If you've broken a bone in the past or know someone who has, you know how painful of a set-back this can be!

It is extremely important for women in menopause to build & maintain their bone health to avoid osteoporosis. Also to get a bone density check with you doctor to see when you should start and how often. The two scans I have gotten since age 55 have both been normal. Even with my broken leg it was not due to brittle bones.

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. 

 STATISTICS

Older adults are 2X as likely to experience a bone fracture!

54% of adults in the USA, 50 years or older, have osteoporosis or low bone mass!

6.3 million bones are broken each year on average!

People who break a bone are more likely to gain weight & have a higher chance of depression.

It also dramatically decreases quality of life not only during the healing process, but afterwards. 

3 THINGS TO AVOID

Depleted bone mass is a common problem seniors face. 

This is usually due to the lack of calcium absorption, low intake of collagen, eating unhealthy foods, family genetics, aging and not exercising.

Luckily, we can do a few things to strengthen bones & improve our bone health!

If you have osteoporosis, osteopenia, low bone mass, experienced a broken bone or just want to keep your bones strong & healthy....There are a few things to avoid:

1.) Avoid High-Impact Exercises. 
Jumping, Running, Heavy weight training, etc. These put extreme amounts of stress on your bones, and you are at a higher risk for a fracture. 

2.) Avoid Alcoholic Beverages.
Alcohol blocks the calcium absorption into our bones resulting in brittle bones. 

3.) Avoid Processed & Sugary Foods.
Processed foods & Sugar causes all types of issues, including inflammation which does not serve your bones & joint health.

DO THESE 4 THINGS INSTEAD

Now that you know what to avoid, here are 4 things you should do if you want to strengthen your bones & decrease your chances of a fracture or bone deterioration.

1.) Low-Impact Weight Bearing Exercises
Strength Training, Cardio, Walking & Balance workouts are great for building bone mass! These are the workouts JustinAgustin offers that are kind and gentle on the bones.

2.) Collagen
Collagen is essential to building and maintaining strong bones & healthy joints. As we get older, our bodies produce less collagen, so we need to offset this getting more in our diet each day. One way I do this is through supplements and bone broth. 

3.) Vitamin D3 & Calcium
This vitamin helps with calcium absorption in the body resulting in improved bone strength & health. Our bodies do NOT make calcium, so we need it in our diet. This mineral helps build & maintain strong bones.

4.) Protein & Iron
Iron supports the production of collagen, an essential part strong bones & joints. And Protein plays a role in bone health and helps rebuild muscle to support your body's weight. Taking stress off your bones! Adding the right amount of protein to each meal keeps you fuller longer and aids in weight loss.

IT COMES DOWN TO THIS

A broken bone & bone diseases are things we want to avoid at all costs.

Bone Health is often overlooked. We need to take it more seriously and the best time to do that is, right NOW! 

WHY? Broken bones & bone diseases are expensive to treat & not fun to deal with. Fractures take a long time to heal. They can cause you to miss out on mobility, resulting in weight gain. And can even cause you to quit exercising all together or experience depression!

13 Foods to Eat During Menopause

If you have ever wondered if there are foods that can help you with your menopause symptoms well there are. Read below to see 13 foods that can help.

A menopause diet plan involves a few key steps:

1.                  Eat a well-rounded diet rich calcium, magnesium, and vitamin D. Increase your consumption of fruits, greens, colorful vegetables, and dairy products—such as yogurt, cheese, and milk. The decline in estrogen as women go through menopause obviously increases their risk for certain things like osteoporosis, so getting foods rich in calcium is very important.

2.                  Consume omega-3 fatty acids. Research shows that omega-3s can decrease the frequency of hot flashes and the intensity of night sweats. There are times when you can supplement omega-3s, but It is encouraged to get your omega-3s first through food, which includes fish such as salmon, mackerel, and tuna and vegetarian sources like flax seeds and chia seeds.

3.                  Add foods containing plant estrogens, or phytoestrogens. Broccoli, cauliflower, dark berries, chickpeas, and soybeans can help mimic estrogen and reduce some menopausal symptoms.  

The following foods can help strengthen bones and relieve menopause symptoms:

1.                  Dark green leafy vegetables, especially spinach and kale

2.                  Yogurt

3.                  Cheese

4.                  Milk

5.                  Fish like salmon, mackerel, and tuna

6.                  Flax and chia seeds

7.                  Broccoli and cauliflower

8.                  Blueberries and other dark berries

9.                  Grapes

10.            Dark fruits like plums

11.            Black tea

12.            Chickpeas and other legumes

13.            Soybeans or foods like tofu, tempeh, and soy milk 

5 Ways to Manage Menopause depression or Anxiety

Depression and Anxiety are two of the symptoms of menopause. During this time of our lives, there are so many changes happening that can cause anxiety and depression. Although there are medications that can help with anxiety and depression, I like to lean toward some other natural practices to calm these symptoms. Here are 5 that can help with these symptoms.

1. Practice mindfulness-based practices.

There are many simple ways to practice mindfulness. Some examples include:

·      Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.

·      Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.

·      Accept yourself. Treat yourself the way you would treat a good friend.

·      Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

2. Get enough sleep, drink enough water, and eat a healthy diet.

·      Diet and nutrition affect virtually all aspects of our health. Eating a healthy, balanced diet has been shown to reduce the risk of a myriad of health conditions from heart disease and stroke, to diabetes and obesity. Diet can also affect our mental health with several studies suggesting that certain diets may reduce the risk of developing depression and anxiety.

·      Sleep offers the body and brain time to restore and recover, affecting nearly every tissue in the body. According to the National Sleep Foundation, most adults need at least 7 to 9 hours of sleep yet almost one third of Americans are getting less than 6 hours per night. Sleep deprivation increases the risk of health conditions like diabetes, heart disease, and stroke. Prolonged sleep deprivation can also affect concentration and other cognitive functions.

·      Water Every system in the human body counts on water to function, and the brain is no exception. In fact, about 75 percent of brain tissue is water. Research has linked dehydration to depression and anxiety, because mental health is driven primarily by your brain’s activity. Long story short, dehydration causes brain functioning to slow down and not function

3. Take the necessary steps to support your mental health by discussing it with your doctor and investing in a therapist or counselor.

·        Talking about what is going on and how you are feeling is essential to healing.  Do not be too proud to seek help.

4. Make an effort to nurture yourself by practicing self-compassion and self-care on a regular basis. 

·        Self-Care is essential to your mental health.  The more you practice taking care of your needs the less you will experience depression and anxiety.  

5. Try to get more physical activity whether that be walking, swimming, yoga, or anything else that you enjoy doing at least 3 times per week for at least 30 minutes each time you’re exercising.

·      Exercise is a cornerstone of health and benefits nearly every system in the body. Many of the benefits are seen immediately, like reduced anxiety, lowered blood pressure, and better sleep. Consistent exercise offers even more long term benefits including better weight management, stronger bones, and a reduced risk of more than 35 diseases.

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Alyssa