Menopause Coaching

Relieve Your Menopause Symptoms Naturally And Reach Your Ideal Body Weight Using Best Scientific Evidence

Menopause Coaching

Relieve Your Menopause Symptoms Naturally And Reach Your Ideal Body Weight Using Best Scientific Evidence

Hi, I’m Magdalena. I’m a menopause coach, biologist and nutritionist. I’m here to help you relieve your menopause symptoms naturally and to reach and keep your ideal healthy body weight. …

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Are you ready to relieve your menopause symptoms naturally and to reach and keep your ideal healthy body weight? While getting healthier and adding years to your life along the way?
Good! You’ve found the right place.
Let’s talk.
Book yourself in for your free 30-minute no-obligation discovery call. This session will give you a taste of what coaching is like with me while making sure we’re a good fit. We’ll get to know each other and you can ask all the questions you have about coaching and how I can help you.

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magdalenameira

“And the beauty of a woman, with passing years o

“And the beauty of a woman, with passing years only grows!” - Audrey Hepburn

Valerian For Menopause: Hot Flashes, Stress & Slee

Valerian For Menopause: Hot Flashes, Stress & Sleep

Valerian is an herb that has been used medicinally since early Greece and Rome. It is used to treat insomnia, anxiety, depression, PMS, and headaches.

Valerian Root For Hot Flashes

One of the benefits of valerian root is that it acts as a phytoestrogen.

So being a phytoestrogen, valerian may also help combat symptoms of menopause by helping to balance estrogen levels.

And one study showed that indeed, taking valerian root helped reduce both the severity and frequency of hot flashes in women going through menopause.

The study showed that valerian decreased the severity of hot flashes by 46%.

In terms of hot flash frequency, women in the valerian group saw a 39% reduction 8 weeks after starting treatment.

Valerian Root Can Reduce Stress and Aid Sleep

Valerian root is traditionally used for the relief of sleep disturbances and mild anxiety due to its interaction with GABA, a neurotransmitter that calms nerve activity and promotes feelings of relaxation. Low GABA levels are often linked to chronic stress, anxiety and poor sleep quality. Several studies have shown that components in valerian inhibit the GABA breakdown in the brain, inducing a state of restfulness.

As always, before trying any new herb or supplement, check with your doctor, particularly if you are taking any medications.
Also, although valerian is usually well-tolerated, it can cause dizziness, drowsiness, headache, stomach upset, mental dullness, and vivid dreams. It might cause withdrawal symptoms after long-term use so to avoid them, it's best to reduce the dose slowly over a week or two before stopping completely.
Also, as with any new supplement, start with the lowest possible dose.

#phytoestrogens #anxietyrelief #menopauserelief #valerianforsleep #valerianroot #hotflashes

Does CBD help with menopause symptoms? Recently,

Does CBD help with menopause symptoms?

Recently, there has been much interest in the possible benefits of CBD, and how it may help with some symptoms of menopause.
It is possible that CBD could reduce some of menopause symptoms by interacting with the body's endocannabinoid system. But there's very little scientific evidence currently supporting this theory.
Various studies have, however, tested the effects of CBD on specific symptoms in other groups of people.
CBD could help relieve chronic pain, improve sleep, and reduce inflammation. It might help with mood changes. They observed these effects, however, in people with specific health issues, not menopause.
So at present, there is very little reliable evidence to suggest that CBD oil can treat the symptoms of menopause.

#cbdoil #cbd #cbdformenopause #painrelief #menopauserelief

World Menopause Day is an internationally recognis

World Menopause Day is an internationally recognised event that was established in 2009 by the International Menopause Society in collaboration with the World Health Organisation (WHO). World Menopause Day is held on the 18th of October. It aims to break the taboo and improve women’s health and well-being by raising awareness about the symptoms of menopause and the support options available.

October is World Menopause Awareness Month. The I

October is World Menopause Awareness Month.
The International Menopause Society (IMS) and the World Health Organization (WHO) have designated October as World Menopause Awareness Month since 2009 to raise awareness about menopause and the support available.
The purpose of World Menopause Day is to break the stigma around menopause and to highlight the support available for people going through menopause.

"When you tell someone your dream and they laugh,

"When you tell someone your dream and they laugh, then you'll know you might be onto something... BIG!"
- Darren Hardy

15-Minute Miso Soup With Greens And Tofu Studies

15-Minute Miso Soup With Greens And Tofu

Studies show a link between probiotic foods and lowered social anxiety. And miso is a fermented food made by fermenting soybean, barley, brown rice or other grains. In this recipe, we also have leafy greens, which are rich in anxiety-reducing magnesium.

Total time: 15 mins
Gluten-Free, Vegan
Ingredients:
4 cups vegetable broth
1 sheet nori (optional; cut into large rectangles)
3-4 Tbsp white or yellow miso paste
1/2 cup chopped green chard or other sturdy green
1/2 cup chopped green onion
1/4 cup firm tofu (cubed)
Instructions:
Place vegetable broth in a medium saucepan and bring to a low simmer.
In the meantime, place miso into a small bowl, add a little hot water and whisk until smooth. Set aside.
To the broth add chard (or other greens of choice), green onion, and tofu (if using silken, add at the end of cooking) and cook for 5 minutes. Then add nori and stir. Remove from heat, add the miso mixture, and stir to combine.
Taste and add more miso or a pinch of sea salt if desired. Serve warm. Best when fresh.
Enjoy!

(Original recipe from minimalistbaker.com
Image: seriouseats.com)

Vitamin D deficiency is a common global issue. Abo $Vitamin D deficiency is a common global issue. About 1 billion people worldwide have vitamin D deficiency, while 50% of the population has vitamin D insufficiency. For example, in the US alone, 42% of adults are deficient, while 50% - 70% of children have low vitamin D stores. Vitamin D plays a crucial role in everything from bone health to immunity. It influences many cellular functions in the body through its anti-inflammatory and neuroprotective properties. Research shows that low vitamin D levels are associated with increased symptoms of depression and anxiety. People with vitamin D deficiency are at significantly higher risk of depression than individuals with normal levels. Multiple studies find that a vitamin D deficiency may increase anxiety. What are the symptoms of a vitamin D deficiency? Usually, there are no symptoms. If they’re present the signs are often subtle, but some people may notice: - Getting illnesses or infections more often - Feeling tired or fatigued - Hair loss - Muscle pain - Lower back pain - Feelings of depression or low mood - Wounds that heal slowly following surgery or injury - Increased risk of fractures after a fall. How can you treat a vitamin D deficiency? - Try to get more sun exposure - Take a vitamin D supplement How much sunshine do you need for enough vitamin D? The required sun exposure is greatly influenced by season, time of day, latitude, altitude, skin pigmentation, sunscreen use, and ageing. So it'll be a bit different for everyone, depending on where you live, your age etc. Google "How much sun exposure do I need if I live in... (type your country)" and "How much sun exposure do I need if I'm ...... old. That will give you an idea of how much you need. How much Vitamin D should you take? The best place to start is to ask your doctor to get your vitamin D levels checked first. If you are deficient, ask your doctor how much vitamin D you should take. Also, when taking a supplement, choose the one that comes with vitamin K2. Vitamin K2 works together with Vitamin D3 – for example, it helps to make sure that calcium is deposited where it needs to be in the bones and not elsewhere such as the arteries.$

"Seeing anxiety and intrusive thoughts as wise man

"Seeing anxiety and intrusive thoughts as wise manifestations of the unconscious is a vastly different view-and a much more hopeful and life-enhancing view of anxiety than the one our culture holds. For what I've witnessed over the last twenty years of working closely in the underworld of the psyche is that when we turn toward our symptoms instead of medicalizing and pathologizing them, we begin to gather our gold. Anxiety is a doorway into a self that longs for wholeness. Our symptoms, when honoured, lead the way. When you meet your darkest, most uncomfortable places with a mindset of curiosity and compassion, you transform, and your life expands in untold ways."

- Sheryl Paul "The Wisdom of Anxiety"

“Sometimes the bad things that happen in our liv

“Sometimes the bad things that happen in our lives put us directly on the path to the most wonderful things that will ever happen to us.” – Nicole Reed

How does watching the news make your anxiety worse

How does watching the news make your anxiety worse and what to do about it?

Watching the news hurts your mental health.

The top story and headlines of the day are usually one of three things. A death, a disaster, or a scandal. Something negative that influences you to feel anxiety, sadness, or anger.
All these violent images or sad stories you just heard are going to stay on your mind.

Researchers have looked into how constantly consuming this kind of information affects us. Unfortunately, the more you’re consuming it, the more stress, anxiety, and depression you’re feeling.

Research shows that individuals who watched just three minutes of negative news in the morning had a whopping 27% greater likelihood of reporting their day as unhappy six to eight hours later compared to those who didn't watch the news.

In short, just a few minutes of glancing at negative headlines has a pretty good chance of ruining your mood all day.

If you really need information about something which affects you, you can find it on the Internet. Scroll through the headlines for a minute or two. If something seems like it really could directly affect you, then you could click the article and check it. But don’t look at a broadcast.

And if you want to stay informed at least avoid doomscrolling. Check the news just once a day, but avoid doing it in the morning because it'll cloud the rest of your day. And stick to well-established and credible news sources to avoid the risk of hyped or misleading news.

Try this tip:

1. Don't watch any news for 24 hours. After this time, check what you missed and see if any of it directly affected you. The chances are it didn’t.
2. Then try not to watch the news for a week and check again.

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