Showing all posts in November 2022

Menopausal fatigue is when you are feeling exhausted during the Menopause due to the body’s transition. The hormonal changes and your estrogen levels dropping. It can really affect your quality of life.

You feel tired all the time and have no energy or motivation. You can feel depressed and very alone.

Some women find it hard to carry out the normal day to day tasks, I personally felt I had been hit by a truck most days, my muscles felt heavy, and I felt totally drained. I got up tired and stayed that way only surviving on coffee, pain killers and wine!

You have a general feeling of weariness, your mood changes and sometimes you don’t know why, you feel irritated, and worn out and full of ressentiment or even rage.

There is good news though. It’s about looking after yourself, your overall health. You can’t get away with what you did when you were in your 20s,30s.

Making yourself a priority is key and doing what is right for you.

Making time to exercise is so important, I know, you think you are too tired or too sore!

But it helps with a lot of menopausal symptoms. I know if can be hard to motivate yourself especially when you feel like crap, so you need to find something that you will enjoy and get a friend involved. Having a good support network is vital, taking part in a charity fund raiser is a great way, not only are you helping others, you a boosting your mood, confidence and having fun.

I try to make sure I get 12000 to 15000 steps a day.

Getting a good night sleep is essential but sometimes that’s easier said than done.

Lack of sleep can really affect your health, recent research has linked sleep deprivation with high blood pressure, strokes, Alzheimer’s and diabetes.

Setting up an evening routine has been a life saver for me, about an hour before bed, I take time to meditate and journal, I switch off my notifications on my phone and go to bed around the same time every night.

I like to listen to Jason Stephenson guided sleep meditation most nights. Having a warm bath or shower helps get you feeling cosy, unless a hot flush is happening, then it’s a cool one. I spend some time on my skin care routine using my rose quartz roller to help me relax and feel good.

It is important to take time for yourself to relax, you are going through a lot, and you are entitled to pamper yourself and feel good. When you do you take the time, you will feel more energic and less stressed.

Make sure you are getting enough Omega 3, potassium, magnesium and vitamin B, D.I also take a natural sleep aid containing saffron, vitamin B-complex from buckwheat, magnesium from seawater, iodine, and vitamin C from acerola. 

It’s designed to relieve stress, improve mood and increase feelings of well-being. It supports a healthy functioning nervous system and brain, contributing to the reduction of tiredness and fatigue.

Restore Supplements – www.zinzino.com – Zinzino

Cutting down on caffeine, alcohol and eating the right foods will help, if you smoke, now’s the time to give it up. Its best to eat the rainbow, brightly coloured fruit and vegetables packed full of Phytonutrients which will support our body’s oxidant defence system.

Try to limit sweets and chocolates. Not eating after 7pm and before 10 am,Eating smaller potions throughout the day. I take a protein with gut health care and an Omega 3 supplement every day and feel so much better for it. I leave you the links.

We just don’t want to survive we want to thrive.

Omega Supplements – www.zinzino.com – Zinzino

Weight control – www.zinzino.com – Zinzino

One of the most important things you can do to help is look after your gut stimulate the growth of good bacteria throughout the colon. There are over 100 trillion bacteria in the human colon and while some are good for our health, others are less desirable.

The good bacteria use dietary fibres as their fuel, enabling them to outgrow and displace the less wanted bacteria. The good bacteria contribute to many important bodily functions, such as educating our immune system. A healthy gut is essential for a healthy body.

Good gut health is linked

• A strong immune system
• Healthy heart
• Brain health
• Improved mood
• Healthy sleep
• Effective digestion
• Potential prevention of autoimmune disease

Fiber also contributes to a feeling of fullness in the stomach (which can help with appetite control), but at the same time they reduce bloating. There may be a short period of adjustment while the fibres begin to improve the bacterial population, but this is a minor and passing step on the way to
better situation.

Let’s thrive beauties, because there is still a long way to go so, we must make it the best time in our life. What is your story?

I would love to hear from you. Please drop them in the comments or join our private Facebook group to share your story, ask questions or share your tips.

Happy Glowing.

Sending you love & Blessings

Helena

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6 Helpful tips for getting through Menopause – Glow with Helena (helenamallaghan.com)

https://www.youtube.com/results?search_query=jason+stephenson+guided+meditation

(5) The High Vibe Menopause Cafe, grab yourself a coffee & let’s chat symptoms | Facebook

ITS NOT ABOUT BEING SELFISH, ITS ABOUT SELF-CARE

Over the past few years, we have a lot to deal with and not only have we had to cope with everyday stress and hustle. We had to change the way we live our lives. Covid and its knock-on effects have given us plenty of reasons to feel anxious, stressed, and depressed.

So that is why self-care is never been more important for everyone.

But when you throw menopause into the mix, it can be a very scary unbalanced time.

So Menopausal beauties, it’s time to take self-care seriously and schedule it into your day and help your family schedule theirs too.

The benefits of taking time out to focus on self-awareness, listening to your body, and taking the time to nourish it properly with the right foods and supplements. Because let’s face it, eating healthy isn’t make easy, is it?

Walk into any supermarket and see the amount of sugar and processed foods that are on offer. So adding high-quality supplements helps get you what you need.

Making sure you add self-care steps into your routine is not only vital for your mental health, but research suggests that the more we practice self-care activities, the more it boosts our confidence, and helps us be more creative, and productive.

We feel more joyful, and we can make better decisions, and communicate more effectively so our relationship flourishes.

Let’s start to enjoy the Glow steps to self-care

Try to wake up at the same time every day instead of hitting the snooze button so your body can learn to prepare for waking up at that time.

You will feel less tired over the day, and it will be a good step out of lying to yourself.

Burning something soothing like lavender essential oil, burn a candle with your favourite small, or spray a scent that reminds you of a wonderful time.

Scientists have found that the olfactory sense is the only one with a direct link to the limbic system, the area of the brain that plays a major role in emotional regulation, memory, and behaviour.

Start a side hustle or start a hobby. Doing something you love will It reduces stress, and it is said to even activate genes that increase immunity and decrease inflammation in the body.

So, it is one of the best self-care glow steps you can do so get your thinking cap on.
What do you love to do?
What did you love to do as a child?

Write your answers in your journal, if you don’t have one, start because the benefits are unbelievable.

When I first started, I used to stare at a blank page for ages, not knowing what to write. Then, I was given some good advice.
Write a love letter to yourself…

You might think what! But having self-confidence is a crucial ingredient for happiness.

Answer me this? When was the last time you gave yourself a well done, it looked in a mirror and you liked what you saw.

I know it sounds daft, but bare with me and you just might see that instead of judging ourselves all the time and picking faults. A better way is to praise ourselves and be proud of who we are and what we have accomplished.

If you still find it hard, try to think about what your bestie would say about you.

A face mask is just as beneficial for your well-being as it is for your skin because it serves as a time to take a break and treat yourself.

Try my favourite AMAZE it is a highly potent mix of active ingredients comprised of plant stem cells from Swiss snow algae and edelweiss, an anti-wrinkle peptide complex, and a unique combination of minerals, vitamins and natural oils.

Giving you a long-lasting smooth, hydrated plump skin. It has a Botox-like effect, corrects fine lines and wrinkles for comfort, whilst boosting your skin elasticity – the skin is plumped and intensively hydrated. Well worth a try.

Masks – www.zinzino.com – Zinzino

Make it a habit to do a weekly home spa facial. lay on your bed and meditate, listen to an uplifting podcast or run yourself a bubble bath.

Practice gratitude every day, noting down a few things you’re grateful for in your journal, or have a gratitude jar, write what you are grateful for on a post-it note and pop it in the jar.

At the end of the month, sit down with your coffee and read through them.

Keep it simple by beginning your day by thinking about 3 things you appreciate.

Have a massage, it doesn’t just feel good at the moment. Whether it’s from your partner, a tool, or a professional, massages have been shown to relieve pain and stiffness, boost immunity, reduce anxiety and depression, lower stress and blood pressure, and increase circulation.

Let’s dance, turn on your favourite tunes and let go, I love to dance like there’s no one watching.

Snack on healthy foods. Fuel your body with a mixture of proteins, healthy fats, and carbohydrates, it staying to stay healthy, balanced and in a good mood.

Stop the endless scroll of social media, and read a good book, go for a walk

And stop saying YES to things you don’t want to do. It’s ok to say NO.

Self-care is ultimately looking after yourself. Then when your battery is full you can go on to help others.

Well beauties, I hope you found some value today, please share your self-care routine ,i would love to hear them. Send me a message on Instagram or Facebook or come join us in The High Vibe Menopause Cafe.

(9) The High Vibe Menopause Cafe, grab yourself a coffee & let’s chat symptoms | Facebook

Balance Supplements – www.zinzino.com – Zinzino

6 Helpful tips for getting through Menopause – Glow with Helena (helenamallaghan.com)

Sending love & Blessings

Helena

XxX