35+ best health
and happiness
First thing is to be in yourself. Regular exercise/yoga (10
to 20 mins/day) can help improve your mood swings, weight gain issues, and even
(ironically) your hot flashes. Just don’t work out before bedtime, as this can
increase insomnia.
Getting enough rest can seem impossible if you’re dealing
with insomnia. Try doing a relaxing activity right before bed, such as peaceful
bedtime music. Avoid daytime naps, as this can interfere with your ability to
sleep at night.
Here are a few other methods you can try to relieve
symptoms:
- Avoid
large meals.
- Quit
smoking.
- Avoid
alcohol.
- Limit
caffeine to small quantities (and only in the morning).
35+ is a time when your body is going through numerous
changes. Because of those changes, your body could use a little bit more of
certain nutrients. So you’ll want to up your daily intake of protein. Protein
can assist in maintaining muscle mass. With fluctuating hormones, balance is
the name of the game. Protein can also help by regulating appetite and blood
sugar levels. It may even help balance your hormone levels.
Omega-3 fatty acids have been associated with decreased
inflammation, as well as improved moods. Omega-3 have also been linked to
decreased depression, which is something many women experience during this
period. Another option is adding flax seed oil(3 days/week) into your diet to
combat mood swings and irritability.
You should aim for at least 21 grams of fiber each day.
Fruits and vegetables are a great place to find fiber. Whole grains and beans
are also good source. Don’t restrict whole grains, as it is the good source of
multivitamins.
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