• Did you know it is only 1Day!
  • Menopause is 12 months after your last menstrual cycle
  • Peri Menopause is the time prior to 12 months
  •  Post Menopausal is everything after the 12 months.
What is Menopause
  • A natural decline in a woman’s Reproductive Hormones where her ovaries stop producing eggs and menstruation ceases.
  • Perimenopause is a transition of decline in hormones prior to Menopause and can last for several years. The average is 4 years.
  • Ovaries are starting to produce less Estrogen and Progesterone which start producing menopausal symptoms.
  • Last 4 to 10 years prior to Menopause
  • Menopause transition
  • Disruption of menstrual cycle, either more or less frequent
  • May start in your 40’s

Symptoms of Perimenopause
  • Hot Flashes
  • Breast Tenderness
  • Weight Gain
  • Lower Libido
  • Fatigue
  • Brain Fog
  • Bone Loss
  • Irregular Periods
  • Vaginal Drynes
  • Urine Leakage/
  • Urinary Frequency
  • Trouble Sleeping
Menopause Symptoms
Let’s discuss the most prevalent ones
  • Sleep Disturbance
  • Causes
  • Hormones
  • Neurotransmitters and
  • Decreasing Estrogen
  • Norepinephrine, Serotonin and GABA all impact sleep.
  • Norepinephrine disrupts sleep
  • GABA promotes it
  • Healthy levels of Serotonin are needed for sleep
  • Progesterone Support GABA
  • Estrogens increase Serotonin
  • Decreases in these Hormones can
  • Disrupt sleep
No Wonder You Can’t Sleep !
Hormones are all off balance
Hot Flashes and Night Sweats
       Estrogen and Neurotransmitters
        Serotonin, Norepinephrine and GABA all play a role.
       Estrogen and Serotonin decrease
       Norepinephrine increases


       Dark thoughts
       Feeling worthless
       Loss of Hope
       Low Energy
       Hard to relax

Mood Swings
       Decreasing Estrogen is also causing a decrease in Serotonin and can also disrupt Dopamine .
       If you had severe PMS symptom's there is more likelihood that you will suffer from mood swings
       Also, if you have had a history of depression prior to Menopause
Memory Problems
       Brain Fog

       T he Women with the worst Hot Flashes exhibit the worse Brain Fog
The changing level of Estrogen is thought to also have an effect on the brain, because Estrogen contributes to language skills, attention, mood, memory, and other brain processes
      Weight Gain in Menopause
       Stress and Cortisol
       Decrease in Estrogen stockpiles fat.
       FSH Follicle Stimulating Hormone increases and causes Belly fat
Progesterone Decreases
       Now, both Estrogen and Progesterone decrease during menopause.
       That said, Progesterone levels drop more, which means that the:
       Ratio of Estrogen becomes much higher than Progesterone as women enter the transition .
Symptoms : When you have more Estrogen then Progesterone
        Nervousness and irritability
       Breast tenderness
       Weepiness and sadness
       Joint pain
       Skin prone to breakouts
       Belly fat and Weight Gain in the hips, thighs, and stomach
       Low libido
Cortisol and Weight Gain
       Cortisol Increases and Causes Insulin Resistance which leads to weight gain
       Cortisol breaks down lean muscle and causes atrophy
       Too much cardio will cause the cortisol to rise and become catabolic to our muscle
       Lean Muscle Mass is Decreasing
       Burning less calories from fat
      Complications of Excess Weight

Risk of High Blood Pressure
Risk of Heart Disease
Risk of Cancer
Risk of Diabetes

Testosterone Decreases in Menopause
       A normal range of Testosterone supports
       Strong Bones
       Increased Muscle Mass
       Decreases Body Fat
       Healthy Libido
       Decrease Vaginal Atrophy
       Cardiovascular Health
Get Your Testosterone Tested
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  How To Ease Menopause Symptoms with Diet
       Plant Based Diet will be best
       Wild Caught Seafood
       Limit Alcohol
       Decrease or Eliminate Sugar
       Eliminate Dairy
       Reduce Grains and Gluten
       Increase Protein
       Limit Caffeine
       Limit Spicy foods
       Estrogen hooks onto Fiber
       Without enough Fiber you have too much Estrogen recycling in the liver Increase Good Fats
       Increase good fats
       Intermittent Fasting
How To Ease Menopause Symptoms with Lifestyle Habits

       Stop Smoking
       Get More Sleep
       Drink less Alcohol
       Get to a Healthy Weight
       Get sufficient Calcium
       Supplements for Menopause
       Hormone Replacement Therapy with Bio Identical
       Decease Sugar
       Adequate Sleep 7 to 8 hours
       HIT exercise
The Solution: Lower Estrogen 

      First thing’s first: you have to balance Estrogen in your body as much as possible in order to correct the Estrogen dominance and stop weight gain.
Avoid Stress
       Limit work outs to one hour
       Walk 30 minutes a Day
       Short Burst of HIT
       Meditation and Prayer
       Do something Kind for someone else
       Practice Gratefulness
       Relax with a bath, a book, music
       8 hours of sleep
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Weight Loss Diet

       Eliminate Dairy
       Eliminate Sugar
       Plant Based Diet Best
       Reduce Grains and Gluten
       Increase Fiber
       Lean Muscle Mass is Decreasing
       Decrease Cortisol
       Wild Caught Seafood/ Organic Chicken
       ½ your weight in oz with Water per day

How To Ease Symptoms of Brain Fog
With Lifestyle Habits

       8 hours of sleep
       Not sleeping well  can make it hard to pay attention or remember new information.
        Set up a nightly ritual that you follow every day of the week to encourage deeper, more restful sleep.
       Keep your bedtime and wake time as consistent as possible, even on weekends; Make sure your bedroom is a distraction-free zone that’s dark, quiet, comfortable, and cool
       Eliminate eating or drinking caffeine and alcohol close to bedtime
    Relax with a warm bath or soothing music to set the mood
       Physical activity also increases the production of chemicals that promote the repair of existing brain cells and the growth of new ones.
       Balance Estrogen
       healthy diet  helps fuel the body and the brain. Include Omega-3 fatty acids, found in Wild Caught Cold Water Fish, will offer benefits related to menofog.
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       A UCLA review of more than 160 studies on food and the brain found that
       omega-3 fatty acids can enhance learning and memory. Other sources of omega-3’s include walnuts and kiwifruit.. The folic acid found in leafy greens, such as Spinach is essential for proper brain function of memory and cognition
       Resveratrol, which may keep free radicals from damaging brain 
       If Brain Fog makes it difficult for you to remember phone numbers or passwords, break them down into segments.
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       Balances Estrogens     Balance Cortisol Levels        Support fat Burning breakdown of stored fat and increase lean muscle mass
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