Holistic Strategies

Holistic Strategies for Women’s Wellness Challenges

​PMS + Perimenopause 

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Good morning, everyone! Let’s talk tips for PMS and hot flashes. Everyone’s favorites! 😅

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PMS (Premenstrual Syndrome)

Ever noticed more mood swings, irritability, tiredness, cravings, bloating, breast tenderness, or difficulty concentrating in the days before your period? If so, you’ve probably experienced PMS! Why does it happen? Because hormonal fluctuations can affect chemicals in your brain that regulate mood, appetite, sleep, and fluid retention, leading to those fun symptoms.

 

Tips for Less PMS

• Keep Moving. Staying physically active can help improve your mood and boost your mental well-being. Try for at least 30 minutes daily, 5 days a week. 

• Eat Well. Nourish your body and mind by filling your meals with veggies, lean protein (such as fish, poultry, beans, and nuts), fruits, whole grains, and healthy fats. Try to keep added sugars and sodium to a minimum.

• Use Stress Management Practices. Keep your daily 15+ minutes of de-stressing going! Whether it’s breathing practices, guided meditations, yoga, walks, or laughter, it’s all good.

• Try Supportive Supplements.

  • Calcium and magnesium––Research suggests that calcium may reduce PMS symptoms and magnesium may help reduce breast tenderness, bloating, headaches, and fluid retention.  https://www.mountsinai.org/health-library/condition/premenstrual-syndrome

  • Shaklee GLA Complex–– Formulated to help promote a sense of well-being throughout your cycle. GLA (gamma-linolenic acid) is used by the body to help regulate many bodily processes.* 

 

HOT FLASHES

Hot flashes are the most common menopause-related symptom. They occur when decreased estrogen levels cause your body's thermostat to become more sensitive to slight changes in body temperature. You feel a sudden wave of internal heat. The intensity varies, but they usually last 1 to 5 minutes. One of the biggest complaints is that they can interrupt sleep.

Holistic Hot Flash Tips

 

When a hot flash is coming on

• Drink Cold Water. To lower your body temp fast, drink ice water. Keep it close by or in a thermos. Simple but effective!

• Take Slow, Deep Breaths. Try taking slow, deep breaths when a hot flash starts. This tells your body that it’s time to relax, which might make hot flashes shorter.

 

Reducing hot flashes

• Consume Soy Protein. Studies suggest postmenopausal women who eat 20 to 60 grams of soy protein daily have fewer and less intense hot flashes than those who eat less soy. https://www.mountsinai.org/health-library/supplement/soy 

• Dress in Layers. Make it easy to shed a layer of clothing when you need to. 

• Keep Cool with a Fan. Turn on a fan at night by your bed and keep one at work if possible.

• Don’t Smoke. 🚭 Smoking has been strongly associated with hot flashes.**

• Try Menopause Balance Complex*. The key ingredient, black cohosh, is a plant estrogen that has been widely studied for its effects on reducing the frequency and severity of hot flashes and promoting restful sleep*.

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​HAVE YOU JOINED THE CHALLENGE? Complete the quiz to activate!

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➡️ We’d love to know: Have you ever had PMS or hot flashes? What helped you?

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

**https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3952652/

 

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PART 2:  Holistic Strategies for Healthy Aging 

🌸 One thing is for sure: we ALL age and want to stay healthy as we do! 

 

Did you know that decreased oestrogen levels as we age make us more vulnerable to certain health issues? 

•  Heart disease is the #1 KILLER of women (we are more at risk after menopause)

• Bone loss occurs gradually from age 30

• 80% of osteoporosis occurs in women (especially after menopause)

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But here’s the good news! There are evidence-based things you can do to help keep your heart strong and your bones resilient. 💪

 

Keeping Your Heart Healthy ❤️

Stay Physically Active. Try to do something active every day––take the stairs, go for a walk at lunch, take a dance class, or ride your bike.

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Focus on Heart-Healthy Foods. Enjoy veggies, lean protein (such as fish, poultry, beans, and nuts), fruits, whole grains, and healthy fats. Limit trans fats, saturated fats, sodium, and added sugars.

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Manage Stress. From breathing practices and meditation apps to time in nature or with your favorite people, cultivate a de-stress habit.*** 

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Know Your Numbers. Work with your provider to track your blood pressure and monitor your cholesterol and triglyceride levels.

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Aim for a Healthy Weight. You can lower your heart disease risk by keeping a healthy weight. Heart-healthy eating and staying physically active will help with this.

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Try Helpful Supplements. Blood Pressure by Shaklee is a scientifically supported nutritional solution to help retain healthy blood pressure.*

 

Cholesterol Reduction Complex* helps reduce your LDL ("bad") cholesterol with naturally occurring plant compounds that compete with dietary cholesterol for absorption.*

 

Protecting Your Bone Health🤸🏽‍♀️

Engage in Weight-Bearing and Strength-Building Exercises. Strengthening your muscles supports your bones! You can do this through weight-bearing movement like walking, dancing, and stair climbing plus any exercise that builds strength.

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Do Balance and Coordination Practices. Movement practices like yoga, qigong, and dance can help reduce your risk of falls and fractures.

Keep a Healthy Weight. Being underweight or overweight can increase your risk of bone loss and fractures.

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Get Enough Calcium and Vitamin D. Aim for 1200mg/day from all calcium sources, plus 800 -1,000 IU (20 - 25mcg) of vitamin D3. OsteoMatrix® contains these and other nutrients to help minimize bone loss.* 

Avoid Smoking and Excessive Alcohol. Tobacco use and overdrinking may result in a lower bone mass, increasing your risk of fractures.

 

🧠 Bonus Tip: Some women report increased forgetfulness during perimenopause or early menopause. MindWorks® and omega-3 supplements like OmegaGuard® may be helpful here. MindWorks ingredients have been clinically shown to improve your mental sharpness and focus, with vital nutrients to help keep your brain healthy as you age.* The DHA in OmegaGuard helps support healthy brain function.* 

 

Remember––aging may bring changes, but you get to keep your sparkle! ✨ 

 

➡️ What do you hope to enjoy doing more of as you get older? I want to ________.

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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‡Products providing at least 400 mg of plant sterols and stanols consumed twice a day with meals for a total daily intake of at least 800 mg, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of Cholesterol Reduction Complex* supplies 1,000 mg of plant sterols and stanols and 2,000 mg daily when used as directed.

***https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health

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