{"id":2990,"date":"2024-10-09T11:03:06","date_gmt":"2024-10-09T15:03:06","guid":{"rendered":"https:\/\/johannevezina.com\/lets-talk-about-menopause\/"},"modified":"2024-10-11T09:57:57","modified_gmt":"2024-10-11T13:57:57","slug":"lets-talk-about-menopause","status":"publish","type":"post","link":"https:\/\/johannevezina.com\/en\/lets-talk-about-menopause\/","title":{"rendered":"Let&#8217;s talk about menopause"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">What does menopause mean to you? Hot flashes ? Irritability? Night sweats? Insomnia? Anxiety ? Discomforts? Change in waist size? You&#8217;re not alone, these effects are real and normal. Menopause is often difficult for most women.         <\/p>\n\n<p class=\"wp-block-paragraph\">This natural biological process represents a significant transition, marked by physical and emotional changes. Menopause can be summed up as a reduction in hormones such as progesterone and estrogen. This hormonal change results in a reduction of protective factors against cholesterol, osteoporosis and heart disease, among other things.  <\/p>\n\n<p class=\"wp-block-paragraph\">We would like to give you the tools you need to make a smooth transition through menopause. For personalized advice, let us know and we&#8217;ll discuss it together at your next appointment. Meanwhile, here are 4 suggestions:  <\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Protect your heart<\/strong><\/li>\n<\/ol>\n\n<ul class=\"wp-block-list\">\n<li>By including <a href=\"https:\/\/www.canada.ca\/fr\/sante-canada\/services\/nutriments\/fibres.html\" target=\"_blank\" rel=\"noreferrer noopener\">high-fiber foods<\/a> such as fruit, vegetables, kidney beans, black and white beans, lentils, whole-grain cereal products and a few nuts.<\/li>\n\n\n\n<li>By cutting down on ultra-processed foods such as chips, sweets, sugary drinks and french fries. These often contain concentrated sugars and low-quality fats. <\/li>\n\n\n\n<li>By incorporating olives, avocados, nuts and pumpkin seeds from time to time. These foods are abundant in <a href=\"https:\/\/www.cbc.ca\/liverightnow\/fr\/conseils-et-articles\/partez-du-bon-pied\/le-guide-des-matieres-grasses.html#:~:text=Les%20acides%20gras%20mono%2Dinsatur%C3%A9s%20favorisent%20la%20r%C3%A9duction%20du%20cholest%C3%A9rol,assurer%20la%20sant%C3%A9%20du%20c%C5%93ur.\" target=\"_blank\" rel=\"noreferrer noopener\">monounsaturated fatty acids<\/a>, which help reducing bad cholesterol. <\/li>\n\n\n\n<li>By adding salmon, chia seeds, flax or hemp seeds to your food, you&#8217;re adding good polyunsaturated fats, which are essential since our bodies can&#8217;t make them.<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>2. Keep bones strong and prevent height loss<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">No one wants to have weakened bones and run the risk of shrinking or, even worse, <a href=\"https:\/\/osteoporosecanada.ca\/les-signes-et-les-symptomes\/\" target=\"_blank\" rel=\"noreferrer noopener\">fracturing<\/a> a hip, wrist or shoulder. There&#8217;s no such thing as a magic recipe, but here are a few practical tips to keep in mind: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Incorporate foods and beverages such as yogurt, light cheese, kefir, fortified soy, almond or oat beverages or milk.<\/li>\n\n\n\n<li>Take a vitamin D supplement to help absorb calcium from these foods.<\/li>\n\n\n\n<li>For people aged 50 and over, it is <a href=\"https:\/\/osteoporosecanada.ca\/vitamine-d\/\" target=\"_blank\" rel=\"noreferrer noopener\">recommended<\/a> to take between 800 and 2000 IU per day.<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>3. Rest as much as possible to help counter irritability<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Progesterone is recognized as a mood <a href=\"https:\/\/onlinemenopausecentre.com\/fr\/symptoms-of-hormone-deficiency\/#:~:text=D%C3%A9ficit\" target=\"_blank\" rel=\"noreferrer noopener\">stabilizer<\/a>. A few years before reaching menopause, a woman&#8217;s menstrual cycle may become anovulatory. This means that no egg is released during every cycle. As a result, progesterone levels drop, which can lead to anxiety, moodiness and\/or irritability.   <\/p>\n\n<p class=\"wp-block-paragraph\">Progesterone is also very important for maintaining a good night&#8217;s sleep, so you can wake up feeling rested and ready to start the day. Consequently, low progesterone levels can contribute to insomnia in the middle of the night&#8230; <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Rest when you can<\/li>\n\n\n\n<li>Reduce mental workload if possible<\/li>\n\n\n\n<li>Determine and respect personal limits<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>4. Learn to accept your body<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">We encourage you to embrace the little love handles that can sometimes arise, even if it&#8217;s not always easy.<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Leave the scale aside, or use it no more than once a week<\/li>\n\n\n\n<li>Identify your strengths and qualities (joyfulness, generosity, curiosity&#8230;)<\/li>\n\n\n\n<li>Nurture a caring attitude towards yourself<\/li>\n\n\n\n<li>Cultivate positive thoughts<\/li>\n\n\n\n<li>Move for at least 30 minutes, almost every day<\/li>\n\n\n\n<li>Reduce Internet content such as social networks, to reduce comparison.<\/li>\n\n\n\n<li>Establish a positive relationship with food<\/li>\n\n\n\n<li>Listen to your hunger and satiety signals (we&#8217;ll help you identify them)<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">For some women, menopause is an easy time, but for the vast majority, it comes with its own challenges. A proactive, well-informed approach can help you manage this transition with peace of mind. Don&#8217;t hesitate to book an appointment with us for <strong>personalized advice based on YOUR needs!<\/strong>  <\/p>\n\n<p class=\"wp-block-paragraph\">Your nutritionists,<\/p>\n\n<p class=\"wp-block-paragraph\">Johanne V\u00e9zina Dt.P &amp; Speaker and \u00c9rika Martin Dt.P.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What does menopause mean to you? Hot flashes ? Irritability? Night sweats? Insomnia? Anxiety ? Discomforts? Change in waist size? You&#8217;re not alone, these effects are real and normal. Menopause is often difficult for most women. This natural biological process represents a significant transition, marked by physical and emotional changes. Menopause can be summed up [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":2976,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[38],"tags":[],"class_list":["post-2990","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/posts\/2990","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/comments?post=2990"}],"version-history":[{"count":1,"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/posts\/2990\/revisions"}],"predecessor-version":[{"id":2991,"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/posts\/2990\/revisions\/2991"}],"wp:attachment":[{"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/media?parent=2990"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/categories?post=2990"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/johannevezina.com\/en\/wp-json\/wp\/v2\/tags?post=2990"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}