lovewholewellness

Weight gain may feel inevitable once you hit menopause, but the truth is, it doesn’t necessarily have to be.

Start with a mix of moderate to vigorous exercise; this could include any aerobic exercise and lifting heavy weights. No more light weight nonsense in my opinion. You should be pushing your muscles to failure.

Eat in moderation. This means stop depriving yourself and instead eat to 80% full which can help you also stop over indulging.

Walking, walking, walking. It’s easy, burns calories, improves your mood and can reduce stress which I turn help with everything I mentioned above.

My superpower is helping women pivot in small ways to make big changes instead of excuses.

Do you need accountability?

Or a plan for change?

Or real talk about what’s getting in the way of your health?

Shoot me a DM with your biggest hurdle and we’ll work through it

Some evidence-backed ways to soothe stress and balance digestion:

Conversation with someone you trust about the stress you’re experiencing.

Relaxation exercises like deep breathing, visual imagery, and progressive muscle relaxation.

Mindful awareness of how thoughts and experiences impact your well-being.

Cognitive behavioral therapy with a trained therapist who can help you take action to change stressful situations.

Hypnotherapy with a trained therapist who can help you reach a state of calm concentration.

The more you reduce stress, the better your digestion is likely to be. And, the better your digestion, the less stressed you’re apt to feel.

Your gut functions best when you have little stress. As you’ve no doubt noticed, stress can throw your digestive system for a loop. Anxious or upset? Tense stomach muscles may stretch less, causing you to feel full or nauseous after eating a small amount. Angry? You may find yourself running to the bathroom with diarrhea. Depressed? Trips to the bathroom are likely to be frustratingly unproductive due to constipation. Stay tuned for ways to help!

Walk or do other low-intensity activity to stimulate the large intestine and encourage bowel movements. Walking after meals is especially beneficial!

Eat on schedule. Consistent meal times “train” your gut to be more or less active during certain periods of the day, which can help manage hunger and keep you regular.

Get fiber from vegetables, fruit, nuts, seeds, and whole grains. Fiber from whole foods like these adds bulk to materials in the digestive tract, promoting digestion.

Drink water. Water promotes smooth passage of material through your gut from start to finish and is needed to dissolve some nutrients before they can be absorbed.

Chew food well.

Grinding food with your teeth reduces strain on your stomach, which would otherwise have to pump out more acid and employ more muscle to break down food.

Taking care of your gut does more than make you less susceptible to uncomfortable and sometimes serious digestive issues.

A highly-functioning gut extracts more nutrients from food, strengthens your immune system, and boosts mental health in multiple ways — including through the regulation of mood-balancing neurotransmitters like serotonin.

In other words, when you make lifestyle changes that support your gut, you’re caring for your whole body, from head to toe.

Helpful?

"Let food be thy medicine and medicine be thy food"
- Hippocrates

Did you know!?

Caffeine has a half-life of 5 to 7 hours. That means if you have a cup of coffee at 3pm, by 8pm, you’ll have only metabolized half of its caffeine — the other half is still in your system.

If you’re having trouble falling asleep, avoid that PM caffeine boost. Keep in mind that soda, tea, and chocolate can also contain enough caffeine to disrupt sleep.