• Feature Article - Three Great Ways to Manage Menopause
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A Note From Fran
"The key to success is for you to make a habit throughout your life of doing the things you fear."

Vincent Van Gogh (1853-1890)

What a powerful statement. I chose to share this quote with you because it symbolizes so much of what a change of seasons...spring to summer...fall to winter represents to me. The conscious opportunity to choose differently, create a new 'mode operandi'...just do it!

As I've shared many times in this column, seasonal changes mean just that changes. We do the same things only differently. We spend more time outdoors. We ride our bikes. We eat more colorful fruits and veggies, cherries, avocados, melons and peppers. We exercise through gardening and yard work. And hopefully we create new opportunities to challenge ourselves and pay less regard to the statements, "I can't, I won't, I shouldn't.

In her book, Undieting, Undoing the Diet Mentality and Staying Fit Forever, Jackie Jaye-Brandt, psychotherapist and wellness consultant to the Motion Picture & Television industry, writes "Our thinking naturally moves us in the direction of our goals. If we do not consciously choose goals then our thinking usually moves us in the direction of fears. The only thing bigger than fear is intention. This means that when we set our intention or goal, we have now taken any fear that we might naturally drift toward and we have replaced it with something far more powerful. Creating intention or setting a goal is the most important thing we can do to combat our fears."

Simply put, the best way to reprogram our thinking, attitudes, and beliefs is to create new, positive thoughts, attitudes and beliefs. So perhaps like me you can choose the summer months to revitalize your life with a few positive, healthy habits. Take a Pilates class. Sign up for salsa lessons. Go for a powerwalk through the Arboretum. Just shake it up and get moving!!!

Could you use some support in getting clear on your professional or personal goals for 2007? Contact Fran today for a free coaching consultation. Mention this article and get 20% off any Aerobodies products or services.
In love and good health,



Fran Dean Bishop, Award winning Coach and Trainer 
franb@aerobodiesfitness.com

Amanda Williams
Corporate Health Team

Ever wonder why it is that women experience menopause and all that men experience is a midlife crisis? The reason is because every woman has a hormone called Estrogen. Most women begin to experience menopause between the ages of 40 and 50. However, some women experience symptoms as early as their mid thirties.

There are many symptoms of menopause. Two of the most common are hot flashes and night sweats. Hot flashes last anywhere from a minute to several minutes and each experience can be different. Some women experience mild flashes and other women severe flashes, which are defined by excessive sweat and heated skin, and can be the reason some women need to stop normal activity until the flash passes. Night sweats are different because they occur at night and can be reason for disturbed sleep patterns, leaving one tired and cranky in the morning and throughout the day.

Though these symptoms are uncomfortable and often a nuisance, one of the biggest concerns for women experiencing menopause is something called Osteoporosis. Osteoporosis is the thinning of bones, which causes more brittle bones and makes aging women more fragile. There are several ways to slow the process down and/or prevent it.

Strategy #1 – Get Calcium/Drink Milk

Know the "Got Milk” ads? Who doesn't, right? Well the reason milk is so heavily promoted is because of its calcium content. Milk is one of the best sources of calcium, and calcium is the main component to bone strength. So, the more calcium in the bones the less likely they are to fracture or break.

Strategy $#2 – Weight Training

Calcium is vital to preventing Osteoporosis and improving bone strength but another important way to increase and maintain bone strength is through weight training.

Many professionals encourage older adults to weight train for several reasons. One reason is to increase bone strength. Putting the body under positive strain (i.e. lifting) will automatically cause the body to flex/stabilize (muscle contraction) and also gets the bones conditioned to sustain weight outside of the normal body weight; important for stability, especially as we age.

There are other symptoms that are part of menopause including irritability, fatigue, depression and mood swings; weight lifting and exercising will help to regulate all of these symptoms as well as make improvements on the body, muscles and bones.

Strategy #3 – Eat a Well Balanced Diet

As always, eat a balanced diet and be sure to take in the recommended daily amount of calcium as well as all other vitamins. Unfortunately, there is nothing women can do to avoid menopause. Depending on genetics, some women will go through this cycle for years and years, while others may only experience it for a few years. Regardless, there are options for all different types of women that may make this change of life a little more bearable. Talk with your doctor and stay healthy.

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