Information to Help You Enjoy this Time of Life

Here at Nourishing Relationships, we've developed a rapport with Vibrant Nation, an online community devoted to serving the needs of women over 50 by offering tips as well as the chance to join in conversations about work, relationships, wellness, books, and more. Just as we encourage you to do here at Nourishing Relationships, at VibrantNation.com you can connect with other women at your stage of life and discuss the issues you are passionate about.

One issue that may affect you, as it does many women over 50, is menopause and the symptoms it brings. Vibrant Nation has addressed this issue head on by joining with Dr. Holly Thacker, a physician and Director of the Center for Specialized Women's Health at the world renowned Cleveland Clinic, to publish an ebook dealing with menopause, Recognizing and Treating Menopause Symptoms: A 50+ woman’s guide to managing hot flashes, weight gain, mood swings, depression, vaginal dryness, night sweats and other menopause symptoms

I've read the ebook, provided to us by Vibrant Nation, and found it to be a comprehensive guide to menopause, written in a conversational, easy to understand manner. As well as discussing the physical symptoms of menopause, Dr. Thacker clearly talks about treatments for the accompanying experiences - hot flashes, mood swings, insomnia, irritability, stress, memory loss, weight gain, hair loss, brain fog - that plague many women. She also tackles all the conflicting information from the media about hormone therapy and explains how you can sift through the data and make your own decisions. Recognizing that each woman is unique in her reactions to menopause, Dr. Thacker's ebook directs you how to find solutions that work for you.

Dr. Thacker has been credentialed as a health expert by NAMS, the North American Menopause Society. Founded over 20 years ago, NAMS is North America's leading nonprofit organization dedicated to promoting the health and quality of life of women through an understanding of menopause.

If you're interested in purchasing Dr. Thacker's ebook from Vibrant Nation, you can find more information on this link to their site: Recognizing and Treating Menopause Symptoms: A 50+ woman’s guide to managing hot flashes, weight gain, mood swings, depression, vaginal dryness, night sweats and other menopause symptoms

When you join Vibrant Nation, you can also receive their free report, Top 5 Treatments for Vaginal Dryness and Dyspareunia (Sexual Intercourse Pain) It's full of helpful information about improving your sexual health and increasing your enjoyment of physical intimacy, even after menopause.

For more insight about treating the symptoms of menopause, you can read one of our Stepping Stone's newsletters Navigating Through Menopause, on HerMentorCenter.com and give us your feedback about how they worked for you.

See you back here on Wednesday, December 15, when we'll be hosting a Virtual Book Tour with Barbara Briggs Ward. She'll be answering questions about her new novel, The Reindeer Keeper, which has arrived just in time for the holidays.

Take Care of Yourself after January Blues

Are you already experiencing winter blues and frustrated with yourself for not doing what you set out to do this year? Today we'll look at how to better take care of yourself in 2010 and next week, we'll give you more help in keeping your New Year's resolutions.

Begin with some honest self-reflection. What is currently disturbing you the most? What do you feel good about? Consider both your physical and emotional reactions. Once you are aware of the real problems, you can begin to identify possible solutions and map out a plan to implement them.

Be realistic in your expectations as you set New Year's resolutions you are likely to achieve and goals you can accomplish. You may need to scrap your original list and come up with less grandiose aspirations. Don't beat yourself up for falling short of promises you made to yourself that were out of your reach. Who hasn't made mistakes? Take it one day at a time as you revise and come up with a Plan B.

Commit to an exercise plan that you will continue. Physical activity can release endorphins, reducing your level of stress. Studies have shown that 30 minutes of brisk walking reduces depression for several hours. A regular exercise routine also plays a part in achieving weight reduction and better sleep patterns. If possible, include some outdoor daytime exercise to take advantage of the natural light outside.

Establish eating habits that incorporate nutritious foods in well-balanced meals. During the holiday season, women can gain an average of five to seven pounds. Now get back to a healthier diet and smaller portions. Leafy green vegetables with their high levels of folic acid and oily fish, with vitamin B-12 and omega-3 fatty acids can play roles in maintaining an upbeat mood. Foods such as Brazil nuts are rich in selenium, needed to produce serotonin.

And click on the post title above to read about Five Ways Sandwiched Boomers Can Think Positive in Tough Times on our website, www.HerMentorCenter.com.

Do You Have the January Blues?

Feeling down in the dumps now that the holidays are over? If you're hoping for something uplifting on these dreary days and cold nights, you're not alone. T.S. Eliot may have said in The Waste Land that "April is the cruelest month," but studies have found that for the majority of Americans January is the most depressing month of the year, with the 24th being the worst day.

You may have experienced several of the reasons for these negative feelings and behaviors yourself. Your eager anticipation for the holidays is over, possibly replaced by the realities of a celebration that didn't live up to your expectations. Your clothes are tight from the extra pounds you put on from parties and your sweet cravings. Your loved ones are gone and you're feeling disillusioned and lonely. The weather is dreary with little chance of a break for several months. By the end of the first week of January, one-third to one-half of you have already caved in on your New Year's resolutions, leaving you feeling disappointed and frustrated. The credit card bills have arrived and you realize you spent more than you had planned. And while you may not have noticed the short days and long nights in December because of all the holiday lights, now it is painfully obvious that winter is clearly here.

For some 10% to 20% of Americans, winter depression is exacerbated by SAD, Seasonal Affective Disorder, which is brought on by the reduction in sunlight and the brain's response to this underexposure. For Sandwiched Boomers, stressed between caring for growing children and aging parents, these extra pressures may be an even greater strain this month.

Tune in all week for tips to help you deal with the January gloom and focus on the opportunities open to you. And click on the post title above to take you to our website, www.HerMentorCenter.com, and the article, 6 Ways to Manage Common Unhappiness. It will give you some techniques to get started.

Coping with Menopausal Symptoms

You've likely tried many techniques to deal with the annoying symptoms of perimenopause. Here are some that many Sandwiched Boomers find work for them. Try them, if you haven't already, and see if they work for you.

If hot flashes and night sweats plague you, join the gang. You can: dress in layers, have a personal fan handy to use whenever you need, sleep in a cool room at night, avoid alcohol, spicy foods and others that trigger a hot flash.

Many women in perimenopause just can't get a good night's sleep. If you have a hard time falling asleep or getting back to sleep when your body awakens you, try to create a comfortable bedtime routine and save your bed for intimacy and sleep. It may also help to move your physical exercise to earlier in the day.

Do you find yourself gaining weight - and in all the wrong places? Here the tips are the same ones you've heard all your life: start an eating program that you can maintain, drink lots of water - especially a half-hour before your next meal - find healthful food substitutes. Begin to keep a food diary, noting what, when and where you eat and what you were thinking and feeling at the time. This will help you determine your negative triggers so you can plan to avoid them. Resist buying sweets - if you don't have them handy, you won't have the temptation to grab a quick fix.

Even if you've been the queen of multitasking before you may notice that now you just can't concentrate and focus as well. If so, you may want to simplify your environment and concentrate on only one thing at a time. Make a list of things you want to do and prioritize them. Schedule extra time to go over new information so that you can incorporate it. Identify your greatest stressors and work on techniques to reduce them. To keep your mind sharp, explore and learn about new things, play word games and do crossword puzzles.

When your libido seems to disappear, you and your partner can make some changes. If your sexual desire has decreased, examine your relationship with your significant other and look at life situations that may be affecting your sexuality. You and your partner can focus on creating other kinds of intimacy in your relationship as you rekindle your joint affection, closeness and romance. Explore and enjoy your sensuality - be patient and take small steps. Talk to your doctor about remedies for vaginal dryness.

If all the hormonal, physical and psychological changes you have been going through have led you to feel depressed and anxious, you need to address your emotions. Look for a support group in which to share your thoughts and feelings. Keep a journal to express your feelings and gain some insight. Make exercise a part of your daily routine and utilize stress reduction techniques, such as deep breathing, guided imagery, and meditation. Focus on the positives in your life and acknowledge what you are grateful for. It may help to give of yourself and do something for someone else. Certainly, if your emotional symptoms don't abate, consult a mental health professional.

Life is full of changes - menopause is just one of them. Look at other changes in you life. Just as you have coped before, you will be able to cope now. Recognize your strengths and build on them. Focus on what has worked for you in the past and trust that you will find options that will help you now. Be patient and recognize that working through menopause is an ongoing process that takes time. This is a new chapter in your life. You can write it the way you want!

If one of the changes you have made entails becoming a mother-in-law, be sure to tune in tomorrow when we host a virtual book tour with Sally Shields - author of The Daughter-in-Law Rules. And come with your questions for Sally. She'll be happy to answer them.