Hello ladies, welcome back to this week´s Newsletter!
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- Today we delve into the crucial topic of BRAIN HEALTH DURING MENOPAUSE, offering insights and tips on how to maintain cognitive function 🧠.
- A review of a BOOK CENTERED AROUND MEMORY 📚
- Transitioning to lighter topics, we explore the benefits of maintaining a CAPSULE WARDROBE for staying fashionable effortlessly 👗.
- We highlight a fantastic series of AB EXERCISES to help strengthen and tone 💪.
- We draw inspiration from REMARKABLE WOMEN IN MIDLIFE, celebrating their achievements and resilience 💁♀️♀️..
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Did you know that us women are leading the charge in Alzheimer's diagnoses?
Two out of three Alzheimer's patients are female, and we're twice as likely to develop it as men in our 60s.
🧠 Sound familiar? If you're navigating the menopause, brain fog and memory lapses are probably part of your daily life.
But don't just brush it off as harmless side effects of age, distraction, or menopause.
It's time to ask ourselves, is there something more sinister lurking behind these symptoms? Dementia and Alzheimer's, we're looking at you.
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LET'S TAKE A CLOSER LOOK AT OUR DIETS, FOLKS!
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Nutrition is the key to unlocking overall awesomeness, especially during menopause when estrogen levels take a dip. It's high time to feast on essential nutrients like omega-3 fatty acids, B vitamins, and antioxidants. They're like a superhero squad for your brain! So, grab a fork and let's dive in.
🐟 Omega-3 fatty acids: Found in fish and fish oil supplements, have been shown to improve memory and cognitive function in postmenopausal women. Choose from Walnuts, almonds, chia seeds, pumpkin seeds, sunflower seeds, flax seeds, flaxseed oil, mackerel, sardines, salmon, grass-fed beef and fish oil supplements.
🅱️ B vitamins: Particularly B6, B12, and folate, are essential for the formation of neurotransmitters, which play a key role in cognitive function and mental health. Think of salmon, chicken, eggs, leafy green veggies, oysters, clams, mussels, legumes, sunflower seeds and nutritional yeast.
🍇 Antioxidants: Such as vitamins A, C, E, D3 and K2, can also help protect the brain against oxidative stress and inflammation.
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- Vitamin A can be found in orange and yellow fruits and veggies as pumpkins and carrots
- Vitamin C in guava, kiwifruit, strawberries, papaya, citric fruit, green leafy veggies and sweet potatoes.
- Vitamin E in oily fish, vegetable oils, seeds, nuts, and avocados.
- Vitamin D3 in liver, cod liver oil and egg yolks.
- Vitamin K2 can be found in soybeans, sauerkraut, hard cheeses, liver, grass-fed beef, pork chicken, egg yolks and fatty fish.
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BUT HOW DOES OUR LIFESTYLE INFLUENCE THE BRAIN’S HEALTH DURING MENOPAUSE?
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Physical activity: If you want to turbocharge your brain, why not get moving and maintain a healthy body weight? Regular physical activity is like hitting the turbo button for your brain function and reduces the risk of cognitive decline.
Adequate sleep: Say goodnight to stress and hello to a healthy brain with a full night's sleep and stick to a healthy sleep hygiene.
Stress management: De-stress, unwind and give your brain a break with some stress management.
Cognitive brain stimulation: Challenge your brain and watch it grow with some cognitive stimulation, like learning an instrument or a new language.
Social engagement: Surround yourself with positive people, laugh, love, and live with some social engagement for a happier brain.
Diet and weight management: Take control of what you eat and watch your brain thrive with diet and weight management.
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“Remember" by neuroscientist and storyteller Lisa Genova offers a poignant exploration of memory and identity, resonating deeply with women navigating the complexities of menopause.
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If you want to boost your brain, try my Thai Curry Salmon Casserole, and add a colorful salad with carrots, leafy greens, orange slices and sprinkle it with toasted pumpkin and sunflower seeds.
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Navigating midlife presents a unique challenge for many women who desire to dress elegantly while contending with the changes that come with age, particularly weight gain. If you are struggling with a full wardrobe and feeling that you don’t find anything to wear, then have a look at EVERYDAY STYLE and download Jennifer’s FREE MINI CAPSULE WARDROBE GUIDE and create 30 outfits from only 10 pieces!!!
And if you want to need a cute, thin LEATHER BELT to combine these styles, you will be happy about THIS choice!
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Did you know that 80% of Forbes' 100 Most Powerful Women are aged 50 and above? It's true! This remarkable fact underscores the undeniable strength and impact of women in midlife. Take pride in this achievement and let it serve as a reminder of the endless possibilities and contributions that women in this stage of life can make. Here's the list—look and revel in the accomplishments of these extraordinary women!
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Today, I'd like to share with you my go-to AB workout designed for women over 50. I aim to complete this routine five times a week to effectively manage unwanted belly fat. Be sure to explore Shellea's exercises; I'm confident you'll enjoy them as much as I do!
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"The brain is the center of the body, and when it's healthy, the whole body is healthy." - Oprah Winfrey
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Have a great rest of the week!
If you feel like nothing's working for you and need guidance during this menopause phase, check out my coaching program here
Also do check out the fabulous menopause holistic kit here
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