As a 50-year-old woman who's in post menopause, I know firsthand how challenging this stage of life can be. The hot flashes, mood swings, and weight gain can all take a toll on your physical and emotional health, leaving you feeling exhausted and frustrated. But I've learned that with the right approach, it's possible to manage these symptoms and live your best life.
Using my degree in exercise science and sports psychology knowledge, I developed a customized nutrition plan that took into account my individual needs and preferences, focusing on nutrient-dense whole foods that kept me feeling full and energized throughout the day. I also developed an exercise plan that was tailored to my abilities and limitations, which helped me feel more confident and motivated to stick with it.
Plus I use this tool for my menopausal bloat when it occurs
I made a conscious effort to focus on nutrient-dense whole foods that were high in fiber and protein. This included lots of fruits and vegetables, lean protein sources such as chicken and fish, and healthy fats such as avocado and some nuts (I have a weird nut allergy). I also made sure to drink plenty of water throughout the day to stay hydrated. Most days I need apx 94 oz of water to keep my system functioning properly.
In addition, I avoid processed foods, sugary drinks, and foods high in sodium. These types of foods can exacerbate menopause symptoms such as hot flashes and mood swings, so it was important for me to minimize my intake of them.
Overall, I found that focusing on a balanced and varied diet that was rich in whole foods helped me manage my menopause symptoms and feel my best. It's important to remember that everyone's nutritional needs are different, so it's important to work with a nutritionist or healthcare professional to develop a plan that is tailored to your individual needs and preferences.
In addition to these strategies, I incorporated sports psychology techniques such as visualization and imagery into my daily routine. When I'm struggling to stick to my nutrition plan, I use visualization to imagine how good I'll feel after a healthy meal or snack. I picture myself feeling energized and satisfied, and it helps me make better choices in the moment. And when I'm feeling discouraged during a workout, I use imagery to picture myself succeeding. I visualize myself finishing strong and achieving my goals, which helps me push through the tough moments.
The results have been incredible. By focusing on nutrition, movement, and sports psychology, I've been able to manage the side effects of menopause and feel my best. I no longer struggle with hot flashes or mood swings, and my energy levels are higher than they've been in years. I've lost weight, gained muscle, and feel more comfortable in my own skin than I have in a long time. But the best part is how much happier and more fulfilled I feel in my daily life.
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