WHAT IS HAPPENING TO ME by theJOHNFcom

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! ! Every Woman’s Transition is Unique... ! !

Did you wake up feeling like you are living in a body that is no longer your own? Have you been surprised by some of the changes you are experiencing? Every woman’s transition is unique. There are lots of things that happen to every woman to some degree that nobody got around to telling us about.

The phrase “It’s just because your hormones are fluctuating,” doesn’t help to explain the full range of changes that happen with our changing hormone levels. And it sure doesn’t give us any advice on what to do, expect or how to deal with the results.

To add to that, the cumulative effect of poor diet, negative thinking, chronic stress, lack of sleep, too little exercise, not drinking enough water and environmental toxins often undermines our body’s overall health. These problems tend to escalate over time and unless you take responsibility for your health, understand your emotions and improve your relationships, menopause can act as the mother of all wake-up calls.

Your brain begins to work differently as well. Dr. Christianne Northrup explains in her excellent book (go out and get it NOW!), The Wisdom of Menopause, that our brains are being rewired because of the changes in hormone levels. If you feel that what you used to think, feel or do is no longer working, you haven’t lost your mind. The rewiring means you are no longer satisfied or find joy in the same ways that you did before.

Just like puberty, menopause opens doors to a new phase in your life. We all have the choice to embrace the process and take more responsibility for our physical and mental well being. Knowledge, and not feeling as though you are alone (or going crazy), supports your forward movement.

“They” forgot to tell us a lot of helpful information about menopause. In the following pages, I want to share the “why” and the “what” of this transition, as well as provide some specific actions you can take to relieve symptoms. Most

importantly, I want to give you a space to realize what you are experiencing is a natural process and you have tools and resources to make it a more positive time.

No one ever told me about what happens as we enter this new phase in our life. The changes our body and mind go through. I want you to feel as though you have entered the best time of your life, rather than having it be a time to dread.

! The World is Ending – if Not Today, Tomorrow. !

Your heart beats faster, you feel anxious, worried, tense and irritable. Maybe you are experiencing headaches, stomach aches or other physical symptoms. You know there is nothing REALLY wrong, but it still feels as though the end of the world is right around the corner. Anxiety is a free floating mood that anticipates negative things happening in the future. It is uncomfortable to say the least, and even a little scary.

For me, being anxious came as a real surprise. My exhusband is a good driver. I had always been the navigator and left the driving to him. I would enjoy the scenery and not pay any attention to how he drove or how we got there.

When anxiety became the third passenger in the car, I found myself making suggestions about the best route to take and giving driving tips. I even noticed that I pressed my foot on the floor when I thought he should slow down!

I bet you can guess about how long it took for my ex-husband to point out this new behavior. I realized that my normally relaxed attitude had disappeared leaving a super tense, anxiety ridden “back seat driver”. Only with conscious effort (reading, listening to music and enjoying the scenery) was I able to keep my focus OFF his driving.

What was really happening? Like any of the symptoms, it was a message from my body that something was out of balance. This was a normal, temporary result of the hormones bouncing like dozens of rubber balls and the brain changes that were occurring.

When anxiety becomes your companion, the unhealthy thought patterns and lifestyle choices are amplified, bringing attention to areas that need support and change. This can be very uncomfortable.

You probably already know that anxiety (fear of the future) can affect your relationships. It makes you annoying (...sorry) and puts your friends and family on the defensive. You have trouble falling asleep because your thoughts are centered on the growing list of things that might happen. And it makes it hard to stay asleep. I used to wake up in the middle of the night and go through a list of things that I had no control over; again and again.

Anxiety occurs occasionally to almost everyone. If you begin to experience a significant increase of anxious feelings, the origin may rest in your own transition. If it becomes seriously debilitating, consider seeking professional help.

Here are some tools and techniques that can help you manage those anxious feelings.

• Become aware of how strong your need to control feels. When your body and emotions feel out of control, it helps to remember there are more things you aren’t responsible for than those that you are. And this includes our friends and loved ones. Remember the Serenity Prayer. Yeah, it’s like that. Consider firing yourself as Manager of the Universe. I did, and it helped – a lot.

• Breathe. When you are anxious, you breathe more shallowly, depriving your body of oxygen. The physiological response your brain has mimics anxiety. It becomes a vicious circle. Deep belly breathing will relax your body and mind by providing it with much needed oxygen. Best of all, you can use this technique anywhere AND the act of focusing on your breathing will help to quiet your anxiety as well.

• Write things down. The repetitive to-do list, your on-going concerns and worries and any random thoughts you have. Do a “brain dump” and visualize the paper you are writing on as owning the words. Get your mind cleared and your anxiety will diminish.

• Get moving. Science tells us that even mild exercise can decrease anxiety and depression. If you haven’t been active recently, start slowly and check in with

your physician. Even a daily 15 minute walk can make a huge difference in how you feel.

• B Vitamins are known as the calming vitamins. During times of stress and anxiety, these may be depleted. Much of our B’s are produced by the friendly bacteria (probiotics) in our small and large intestines. A great way to make sure you are getting enough is to supplement with high quality probiotics.

Take time to learn the tools that work for you to reduce the anxious feelings and bring you more peace.

! ! ! What memory? Where did I put my ____ ? ! Keys, glasses, earrings, purse, brain?!! !

Yes, memory is always on the minds (couldn’t help it!) of women over 50. What the heck is causing the brain fog and forgetfulness? Actually no study has shown the relationship between menopause and memory. I am here to tell you that “they” don’t need a study. Just ask any women over 50 if she remembers things like she did in her 30s or 40s. We all know the answer is “not even close.”

Here is the good news. Gaps in your memory are probably not signs of early onset Alzheimer’s or senility. Instead, they are a normal response to the hormonal changes and brain rewiring that you are experiencing.

There are no simple answers to why you begin to notice a change as you search for your keys the tenth time this week. Remember, you are in a powerful transition period. Chances are there is a “perfect storm” of physiological and emotional changes going on within you. Our brains can only process so much at a time.

! Here are some of the contributors to our memory changes: !

• When we are over 50, our parents are also older. In our culture, it is the daughters and nieces who end up caring for our aging relatives.

• If you have children, they may not be on their own yet or may need your help because of the poor economy. You may be spending time and energy thinking about, helping, worrying, being concerned and managing their lives as well as your own. No wonder we walk into a room and forget why we are there. Way too much to remember!

• Adding to this may be the uncertainty related to your financial circumstances, changing relationships and your own career. There can be a lot of stress around your transformation. I bet you already know that stress can be very distracting and affect your focus and mental clarity.

• Sleep deprivation is a common problem. Hormonal changes and aging affect your sleep patterns. (Yes, fluctuating hormones is the gift that keeps on giving) You may sleep less deeply and wake up because of hot flashes and the need for a trip to the bathroom. If you don’t get enough sleep, your concentration and memory will suffer.

Our brains are elastic. They improve with use. They also need particular nutrients to work well. Also, there are things that you can avoid in order to improve your brain’s power.

First, you may want to visit your health professional to rule out any organic cause of your memory loss. Medications or drug interactions may leave your mind fuzzy or confused. Changes in eyesight or hearing need to be addressed to make sure that the input your brain is getting is correct.

! Feed Your Brain !

• Eat lots of fresh fruits, vegetables and whole grains. Organic is best. Include

lots of foods high in antioxidants which reduce the total amount of inflammation in your body.

• Avoid processed foods and hydrogenated fats which are associated with the

depletion of many nutrients necessary for optimal brain functioning.

• Avoid smoking, alcohol and artificial sweeteners which adversely affect your

brain.

! • Improve your brain with cognitive training such as Lumosity.com !

• Follow your passion and learn something new. My friend is learning to play the

harp for music therapy. Another picked up on her art classes again after years of raising her family. I started taking Argentine Tango classes.

! Get Moving !

• Exercise to get yourself to breathe deeply which increases the amount of

oxygen to your brain. Walk or bicycle instead of driving.

• Practice yoga for stress relief, increased feelings of well-being and increased

mental clarity.

! • Get out into nature for a greater sense of peace and calm. ! Reduce Your Stress !

• Ask for help from your support network. This may include friends, family and

professionals. You do not have to do it all by yourself.

! • Improve the quality of your sleep. (More on that later.) ! • Learn to meditate to calm your mind and body. ! • Write things down. This is worth repeating! !

• Stop multi-tasking. Focus on what is right in front of you. If your mind wanders

to something else, write yourself a note and stay on the task at hand. Makes it easier to remember what you were doing. In the past, multi-tasking had been a point of pride for me. However, have you seen the kids these days? I am stepping back and focusing on one thing at a time. Well, maybe two.

Our brain function is profoundly affected by our beliefs and attitudes about aging. Being optimistic, lively and engaged in life will increase your chances of having a youthful brain. Oh yeah, and being able to laugh at yourself.

! ! ! Speaking of Sleep. !

Where, oh where did my restful sleep go? I was always the one who couldn’t remember my head touching the pillow at night. Much to the annoyance of my sleeping partner, I was asleep in 30 seconds or less. I slept all night and woke up refreshed in the morning.

Now, every night is a different adventure. You may be taking longer to fall asleep. Or perhaps you fall asleep right away and suddenly wake up in the middle of the night. One night you may sleep deeply and the next night so lightly you wake up several times. You may find yourself needing to give yourself 10 hours a night to get 7-8 hours of sleep. What happened? Yeah, we are back to that bouncy hormone scenario again.

And changes in the sleep cycle are related to aging. 50% of women over 60 experience problems with sleep. Only 50%? Almost all of my girlfriends talk about

wanting to get a good night’s sleep. If we don’t wake up to pee, it is because we awake in a “flash”!

The typical daily cycle supports us in falling asleep between 9:30 and 10:30pm. A drop in body temperature at this time can provoke a sleepy state. The average time to fall asleep is 10-20 minutes and the time needed for our bodies to properly regenerate is 7-9 hours. Wouldn’t that be great? Are you having trouble going to sleep? If it takes longer than 30 minutes to fall asleep, it is called insomnia. (If you fall asleep faster than 10 minutes, it is a sign of sleep deprivation.) Is it because your mind won’t slow down or because there is tension in your body?

According to sleep experts, the key to quality sleep is the preparation throughout the day and especially an hour before bedtime.

! Here are the things that you may need to do to help you sleep well. !

• Avoid stimulants later in the day and close to bedtime. Use a broad definition

and include what you eat and drink, the conversations you have, television you watch and the book you are reading before bedtime.

! • Do not drink much after 6pm and eat more than 3 hours before bedtime. !

• Exercise is essential for a good night’s sleep. You are moving and breathing

and working out the tension in both your body and your mind.

• Limit your activity before you go to bed. If you want to finish chores before

going to bed, start the process a couple of hours before you are going to bed.

• If your mind is ready, but your body is still tense try gentle stretches and

breathing to help you to relax your body and softly fall asleep.

• Taking a warm bath or just putting your feet into warm water can cause your

core temperature to prepare you for sleep.

Are you waking up during the night? It is helpful to find out what is waking you up. As we age, we sleep more lightly and are more easily awakened. Are you waking up to pee or do you have to pee after you wake up? The first one means that you are drinking too many liquids (for you) too late in the day.

The second one takes a little investigation. What are you thinking about as you wake? We usually wake up thinking what we were thinking when we went to sleep. Are they anxious thoughts? Put calming and relaxing thoughts and music in your mind before bed. Count your blessings and do an appreciation journal. Put a little lavender essential oil on a tissue next to your bed to clear and relax your mind.

Did you have a hot flash that woke you up or did you have a hot flash after you woke up? I sure did. I would feel all sleepy and cozy and then just as I relaxed, I would have a hot flash. So much for cooling off to go to sleep. Just had to cool off and try again. One way to cool off quickly is to use a little peppermint essential oil on your neck and shoulders.

Are there things that you need to remember to do in the morning? Have a paper and pen by your bed to write down anything you need to remember.

A good nightâ&#x20AC;&#x2122;s sleep is essential for a healthy body and mind. Make changes if you need to. According to the experts, your life depends on it.

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What do you see when you look in the mirror? Are you facing life with a new face?

As you get older, the most obvious changes show up on your face. You see it and your friends and family notice the differences. You may notice more wrinkles in new places, hair growing in strange places, sharper angles on your face and odd blemishes. And you thought breaking out with puberty was gross!

The symptoms you experience in your body tell you a lot about your health imbalances. Your skin is the largest organ of elimination in your body. When you sweat, you cool your body and release built up waste products (toxins). Also, when your digestive system is overloaded, your body uses the skin to get rid of the accumulated wastes.

The wonderful thing is that you can improve the health of your skin from the inside and the outside! And when the health of your skin improves, you look and feel healthier and younger.

If you want better looking skin, you need to pay attention to your digestion. Your ability to properly absorb and assimilate food and eliminate the waste products shows up on your skin. If there are problems with elimination, your body can not absorb and assimilate the nutrients in your food.

After menopause my digestion took a 180 degree turn. I went from having things go through quickly to a major slow down. I noticed that I started breaking out on my face and on my body. That got my attention!

The health of your skin begins with what you eat and drink. Increasing the amount of water you drink can improve both your ability to eliminate and improve the look of your face. If you are eating a lot of fresh, juicy fruits and veggies, which have lots of fiber and antioxidants, your face will be fresh and juicy looking too.

! ! Menopause = All Bad Habits From Your Past ! !

These habits have had a devastating effect on the friendly bacteria (probiotics) in your stomach and large and small intestines. These little guys are essential for breaking down your food and absorbing and assimilating the nutrients in your food. They also produce Vitamin K for clotting (main source), B Vitamins for calming, recycle your estrogen, produce natural antibiotics, crowd out the bad bacteria and protect the lining of your intestines from undigested particles getting into your blood stream and causing food sensitivities.

It is said that we have over 30-40 different kinds of beneficial bacteria in our intestines. Acidophilus in the stomach and small intestine and Bifidus in the large intestine are the two major types of probiotics that are necessary for good health. The easiest and most efficient way of stocking your gut with probiotics is to take them individually or in blends which come in capsules or powders. Make sure to purchase only the highest quality probiotics. This is the case where you get what you pay for.

Have you noticed how you glow after a brisk walk or a stroll on a beautiful day? Moving your body, breathing more deeply and being outside and in nature helps you to relax and it shows on your face.

Working from the outside is also beneficial for your skin. Half of everything you put on your skin may be absorbed into your body. If you wouldnâ&#x20AC;&#x2122;t eat it, donâ&#x20AC;&#x2122;t put it on your skin.

I learned about proper face skin care when I turned 30 and although the quality of the products I use have improved, I have been following the same principles ever since. The steps of good skin care include exfoliate, cleanse, hydrate, and moisturize. Recently, I have also added an anti-aging serum to the mix.

Start with regular exfoliation. You can’t moisturize dead skin. Tuesday and Friday work for me. When you remove the dead layers of skin, you expose new fresh skin which reduces wrinkles and absorbs the hydrator which “fluffs up” your skin. There are many ways to do this using natural products with citrus, oatmeal, enzymes and fresh water algae. Most of these DIY formulas also use water or oil and can be used as a gentle scrub or mask.

When you cleanse your face, use products that help maintain the protective acid mantle of your skin. There are many options and some of you may need to use gentler cleansers that are sometimes called “milks”. As a general rule, don’t use anything rougher than your finger tips to apply things to your face or wash them off.

Hydrators, sometimes known as toners, are the first thing to add after you cleanse your face. Avoid anything with witch hazel or alcohol. Formulas with Vitamin C or Coenzyme Q10 are especially beneficial for mature skin. Hydrators are what really add moisture to your skin. Try putting them in a spray bottle which is easy to use and feels really good. In the hot humid summer this is sometimes all I use. And in the winter, I often spray on a little more throughout the day.

Moisturizers seal in the moisture that is already in your skin. They can also help protect your skin from the environment by creating a barrier that keeps oils in and harmful elements out. Moisturizers are designed for different skin types. Look for one that most closely matches yours.

Your skin is the first line of defense from outside invaders. It has an extensive nervous system and immune system. When you nurture your skin from the inside and the outside, you are also supporting and improving its ability to improve your overall health.

! ! ! Don’t mind me while I go into the corner and burst into flames! !

Although I would like to assure you that this is a temporary symptom, I cannot. I have been experiencing night sweats and/or hot flashes for over 15 years. Night sweats were my signal that big changes were afoot. The good news is that as my life is becoming less stressful, they happen less frequently and are less intense.

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Many women with the best of intentions have called them energy surges. I call them inconvenient at best and really sucky at worst. My whole body focuses itself on creating a shock wave of wet heat. Can stop me in my tracks.

Medical explanations include glands and hormones. The Ayurvedic doctor tells me I am just too hot - and not in a good way! Regardless of what may be causing the hot flashes, there are definitely things that increase and things that decrease the intensity and frequency. Stress seems to be a major factor.

Many women over 50 are experiencing huge transitions. Many of these are considered the most stressful in our whole lives; parents passing, children leaving home, moving, divorce, illness, and death of our partners.

When your thoughts are stressful, your body tightens up. The goal is to relax both your mind and your body. Although stress can’t be eliminated entirely, you can bring more of a balance into your life.

Getting restful sleep, adequate exercise and proper nutrition all contribute to a more relaxed body and state of mind.

There are also some things that can help to keep your body cool. I have suggested to my girlfriends that instead of meeting in the local coffee shop for a chat, we ought to set up a table and chairs in the dairy section of the grocery store where it is cooler.

! Here are things to do to chill. ! • Avoid stimulants; alcohol, white sugar and caffeine. !

• Add probiotics to your supplements, especially Acidophilus. A friend did this and her hot flashes, which had resisted other treatments, went away.

• Take walks and exercise outside (good things to do) in the coolest part of the day in the spring and summer.

• Stay in the AC. Avoid going in and out of air conditioning too often. Getting into my hot car in the summer can be a trigger for increasing my hot flashes.

• Adopt a serene attitude. Getting emotionally “fired up” often translates to firing up your body too.

• Peppermint essential oil acts to modulate your body temperature and feels like a cool breeze on your shoulders and neck.

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• Take a moment in your day to do things slowly. Try folding clothes or doing the dishes slowly, mindfully.

• Connect with the Earth. Do a little gardening, sit in a park or take a walk by water. Listen to the birds and the bees instead of the radio or your iPod.

• For just 10 minutes, sit quietly and just breathe. Notice how this changes the rest of your day.

• And this is my favorite; tear off a big cabbage leaf and put it on your head. Women swear it draws out the heat and they feel cooler. Every time I think of doing it, it makes me laugh. Maybe that is why it works!

You may also want to pay attention to your own internal dialogue. You may be repeating the same fearful thoughts over and over. Every time you think an anxious thought it’s like putting it in front of you to look at again and again. Makes it worse. The idea is to keep putting the thoughts in front of our minds that move us forward instead of holding us back due to fear, worry, anger or anxiety.

“And this too shall pass”... I have found that by not expecting things to be a certain way, accepting what is and doing those things I know that make me more comfortable, have made this process a whole lot easier. Especially if you can find the humor in it all and laugh.

! ! ! Menopause is the gateway to the next phase of your life. !

Not comfortable at times to be sure. This transition is absolutely essential to our development and growth.

Embracing the process, managing what you can and learning what you need, eases the symptoms and reframes the process.

Our belief about aging may be the best predictor of how we age. My momma always told me that “Life begins at 50”. She is not the only one. According to a 2010 study published in the Proceedings of the National Academy of Sciences, people are happier, less stressed and feel better about themselves after age 50.

Are you looking for a safe and comfortable space to experience your transition? Would you like some additional tips and strategies? How about some support to make your transition easy and effortless? Give me a call at 215.230.8252 or send me an email at jan@inVibeHealth.com and I’ll give you my hand. I am here to

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help you embrace this new journey through a holistic approach to body, mind and spirit.

! ! ! About Our Company !

Jan Fitzpatrick has been a holistic health practitioner since 1990. Her career path took the usual twists and turns of most female entrepreneurs. She graduated with a bachelor’s degree in Medical Technology from Moorhead State University in Minnesota. She worked for Boehringer Mannheim Diagnostics for almost a decade. During that time, she helped to introduce the concept of diabetics taking and managing their own blood sugars which is now an accepted way of managing diabetic health.

When her sons were 2 and 5, all of the members of her family had serious health issues. In searching for answers, she discovered the benefits of natural supplements. Her family became healthy and she was launched on the beginning of her path as a holistic health practitioner.

Jan is a lifelong learner and has a fascination with science and holistic health. In her spare time, you can find her taking yoga classes, walking through Doylestown, curled up with a book and enjoying friends. And of course, waiting to meet you.

We help women to feel comfortable and supported with a gentler, easier transition. After experiencing the benefits of natural technologies, food based supplements, education and support, you will start to feel as though you have entered the best time of your life, rather than having it be a time to dread.

Find out what other women have said about us. http://www.invibehealth.com/ testimonials/

! ! ! A Way I Might Be Able to Help Your More Directly !

If you’re open minded enough, if you’re dedicated to true change, if you’re excited about the possibility of having improved health, more energy, increased mental clarity and taking responsibility for making this the best time of your life,

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there may be a way I can be more directly involved in guaranteeing your future success.

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Free Comprehensive Health Assessment: Get your free Comprehensive Health Assessment. This profile will help you to understand where you are now and help us to create a personalized plan to achieve your health and wellness goals. Now let’s get started! Get your Free Comprehensive Health Assessment today by clicking here. Here’s to life changing results! Hopefully you’ll see that I purposely expanded your thinking about this transition time into a world of unlimited possibilities just waiting for you.

! What are your health and wellness challenges? Write them down after you take the assessment and we’ll set up a time to talk. I’ll listen to your description of your health and wellness challenges, ask you some questions and in one 30 minute or less session, I’ll suggest a complete solution. And at no charge.

! Why would I make an offer like this? I have found that prospective clients usually decide very quickly after an initial conversation with me, whether or not they are ready to meet their health and wellness challenges. This becomes an efficient way of introducing myself to you. I look forward to hearing from you soon!

! Jan Fitzpatrick • 215.230.8252 • jan@invibehealth.com

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