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As youโre getting older are you finding it hard to maintain your weight?โฃ
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Do you feel like the things that worked before donโt anymore?โฃ
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The truth is that menopause is no small thing the body goes though.โฃ
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Aside from a change in where your body stores fat, thereโs also a higher risk for health conditions such as heart disease, osteoporosis, and muscle loss. โฃ
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It can also take a toll on your mental health as your body adapts to the decreases in hormones.โฃ
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Fortunately, there are things you can do to feel better and minimize these side effects.โฃ
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๐.) ๐๐ญ๐ซ๐๐ง๐ ๐ญ๐ก ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ๐+ ๐๐๐ฒ๐ฌ ๐ ๐ฐ๐๐๐คโฃ
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Strength training is the most important type of training through and after menopause because it is the only kind of training that promotes muscle growth AND increased bone density.โฃ
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If you want to maintain your activity level and independence as long as possible, you need to have strength training on your schedule.โฃ
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๐.) ๐๐ฎ๐ญ ๐๐จ๐ฐ๐ง ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐๐ฅ๐๐จ๐ก๐จ๐ฅโฃ
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I will be honest, this is the one I get the most grief about. Iโm not telling you that you canโt have wine now and thenโฆ Iโm saying that if you want to decrease the negative side effects of menopause (specifically weight gain in the belly), cutting down on alcohol is essential.โฃ
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Alcohol is a hormone disruptor and your hormone levels (specifically estrogen & progesterone) are already dropping at this time. You know how you feel like your body doesnโt recover from alcohol like when you were in your 20โs?.... Well thereโs a reason for that.โฃ
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๐.) ๐๐๐จ๐ฉ๐ญ ๐ฌ๐ญ๐ซ๐๐ฌ๐ฌ ๐ซ๐๐ฅ๐ข๐๐ฏ๐ข๐ง๐ ๐ฌ๐ญ๐ซ๐๐ญ๐๐ ๐ข๐๐ฌโฃ
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Youโre likely going through menopause while youโre still working. And chances are, youโre in a high level position that youโve worked up to. Stress in your life isnโt disappearing anytime soon.โฃ
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Couple that with fluctuating hormone levels and you find yourself more irritable, less motivated, more anxious and/or depressed, and constantly at a high stress level.โฃ
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When stress and cortisol (the main stress hormone) are constantly high, it makes it really difficult for your body to prioritize anything having to do with fat loss, recovery, immunity, etc. In fact, chronically high stress will make all of those areas worse.โฃ
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I canโt stress enough how utilizing stress relieving strategies can change your life. And Iโm not talking about taking an entire day off to spend at a spa. โฃ
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๐โ๐ฎ ๐ต๐ข๐ญ๐ฌ๐ช๐ฏ๐จ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐ป ๐ฎ๐ช๐ฏ๐ถ๐ต๐ฆ๐ด ๐ฐ๐ง ๐ฎ๐ฆ๐ฅ๐ช๐ต๐ข๐ต๐ช๐ฐ๐ฏ ๐ฐ๐ณ ๐ซ๐ฐ๐ถ๐ณ๐ฏ๐ข๐ญ๐ช๐ฏ๐จ. ๐ ๐ฐ๐ถ ๐ค๐ฐ๐ถ๐ญ๐ฅ ๐ต๐ณ๐บ ๐ข ๐ฏ๐ฆ๐ธ ๐บ๐ฐ๐จ๐ข ๐ท๐ช๐ฅ๐ฆ๐ฐ ๐ฐ๐ณ ๐ณ๐ฆ๐ข๐ฅ ๐ง๐ฐ๐ณ ๐ท๐ถ ๐ฎ๐ช๐ฏ๐ถ๐ต๐ฆ๐ด. ๐๐ณ ๐ฉ๐ฆ๐ค๐ฌ, ๐ต๐ข๐ฌ๐ฆ ๐ข ๐ฃ๐ข๐ต๐ฉ ๐ฐ๐ณ ๐ฉ๐ข๐ท๐ฆ ๐ด๐ฆ๐น!โฃ
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These destressors work on bringing down the cortisol levels that are exacerbating your menopause symptoms.โฃ
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Menopause is something all of us women are going to experience in our lives. โฃ
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But you donโt have to navigate it alone or feel completely hopeless as you move into this new phase of your life.โฃ