If your new year’s resolution is to improve your well-being or support your menopause transition, here’s a 3 minute video sharing my Zenergy Method with some top tips to make small meaningful changes that last.
In this video I introduce D.R.E.S.S for menopause success and overall well-being post 40. There’s a huge amount of science and information behind each of the pillars below that I share in my Menopause 360° course, but I wanted to share some top tips here in case you’re feeling overwhelmed and unsure where to start right now.
🌟D = Diet
For decades we’ve been programmed to think about diet as a way to control calories/weight loss. Yet our diet is also a way to eat an abundance of nourishing foods that help our minds and bodies thrive. A gut friendly, Mediterranean diet has been proven to nourish our brains, gut, bones, muscles and heart improving our mood, emotional wellbeing and immunity.
Tip: eat the rainbow – the greater the mix of different coloured plants we can eat (fruit, veg, spices, herbs, nuts and seeds all count) each day/week the greater range of vitamins, minerals and antioxidants we benefit from that nourish our gut and the rest of our body.
🌟R= Rest & recharge
Tip: Rather than seeing activities that rest and recharge you as ‘treats’ see them as fundamental to your well-being plan and put them in your diary, otherwise they’ll always drop off the priority list.
🌟E = Exercise
Post 40 we can use exercise to manage mood, boost our brains and to nourish and strengthen bones, muscles, joints, ligaments and tendons which all need attention as we age.
Tip: Mindful, low impact movement like stretching/yoga/pilates are also proven to help improve flexibility and strength but also vasomotor symptoms like hot flushes too by down regulating our stress response.
🌟S = Sleep
Lack of sleep impacts weight, emotional well-being and our brains.
Tip: Stick to a regular set of hours and protect this pattern by saying no to anything that might compromise it. Creating a sleep routine helps the body ready itself for sleep and will leave you feeling more refreshed.
🌟S = Stress management – after 40 our declining levels of oestrogen and progesterone trigger greater adrenalin and cortisol surges making us feel more stressed.
Tip: If you find yourself in the middle of a stressful moment the most powerful action is to take a deep breath in and out. This brings more oxygen to the brain to bring clarity and the slow exhale lowers your blood pressure and heart rate buying you time to make a better decision.
All the elements of DRESS impact on the other (hence the infinity loop) and add up to your overall well-being and sense of calm energy. So if you ever feel out of kilter do a quick audit and think about whether you’re neglecting one of the areas.
This is just one of the frameworks I share in my online menopause course. Click here for more information and to book onto Menopause360° today.
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