10-Steps to Manifesting A Change for the Better

It is important to remember that the symptoms of menopause are physical manifestations of underlying biological changes taking place in a woman's body - changes that impact not only our lives and lifestyle, but our physical health as well.
What's a woman to do?

These ten steps can help ease you through the transition and keep you on the road to a long, healthy life.

1.First and foremost schedule an appointment with your doctor for a complete physical including all medical tests appropriate to your age. Pay special attention to bone density, cholesterol, and heart and circulatory health. Go over any menopausal symptoms you are experiencing. Together you and your doctor can decide if HRT is right for you.

2.Get adequate rest. If you are having trouble sleeping at night, try Yoga, Tai Chi or meditation (classes are available at private studios, health and fitness centers and most YMCA facilities). Practicing these relaxation methods helps improve sleep as well as lowering blood pressure and improving mental clarity.

3.Eat a healthy diet including fresh fruit and vegetables, low fat protein and whole grain carbohydrates. Drink plenty of water. Reduce or eliminate caffeine which may increase hot flashes and night sweats. Also avoid refined sugar. Instead, if you need an energy boost, take a brisk walk or have a light protein snack - or both.

4.Take a quality vitamin supplement specifically for mature women. Omega -3 supplements and extra calcium may also be beneficial. Talk to your doctor before taking any supplements.

5.Incorporate moderate exercise into your daily routine. Walking is the easiest - no special equipment or gym membership needed. Be creative when working exercise into your life-plan. Gardening, dancing, playing games and chasing grandchildren all count! If you can't manage 30 - 45 minutes once a day, try ten or fifteen minutes three times a day. Take the steps instead of the elevator, park your car at the end of the lot, walk the dog, or turn up the music and dance through your household chores.

6.Incorporate both muscle-building and weight bearing exercise into your fitness regime. Increasing your muscle to fat ratio also increases your metabolism and helps you to maintain a healthy weight, arguably your best defense against developing metobolic syndrome. Weight bearing exercise (yoga, walking, low impact aerobics, etc.) is important for bone density.

7.Breathe. Most of us are shallow breathers, which contributes to stress and fatigue. Again, a Yoga class is an excellent place to learn deep breathing. (or search www.yogajournal.com for breathing). Practice deep breathing several times throughout your day (while your stuck in traffic is a great time) and you will begin to naturally breath deeper. You'll also find that taking three deep breaths helps relieve both mental and physical stress.

8.Spend time in nature every day - after all, we are kith and kin. Unless the weather is threatening, getting outdoors will rejuvenate mind, body and spirit.

9.Spend time on yourself every day. What do you love? What feeds your soul? It might be one thing or many, just make sure you spend time every single day doing something you love. In my coaching practice, I find that this step is the first one most women will forgo in their busy days. To keep on track, make a list of activities and pastimes you enjoy and how much time each requires. Make sure your list includes things that take just a few minutes, sipping a cup of herbal tea or paging through a new magazine, along with more lingering indulgences, lunch with the girls, a trip to the antique mall, classes at a community college. Post the list where you will see it and vow to do one thing each day.

10. Spend time with friends every day. Whether by email, phone or in person, make that connection. A strong support network of friends adds years to your life and life to your years.

Remeber, every woman is different; that's what makes us all beautiful. See your doctor and discuss all aspects of your menopause and how it affects your individual health and lifestyle. Make your mid-life your best life yet!