Health Wisdom Magazine Issue 4

HealthWisdom magazine

A BEAUTIFUL MIND:

Kara Stavish

SHARES HER HOLISTIC SECRETS TO HAPPY HORMONES

WE SPILL THE SECRETS TO KEEPING YOUR BRAIN FIT AND YOUNG!

TOP TIPS Editor’s

for living your best life in 2019

SUE B. ZIMMERMAN: LIFELONG ENTREPRENEUR

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Contents KARA STAVISH: A HOLISTIC VIEW OF HEALTH AND

09 WELLNESS 12

EDITOR’S TOP TIPS FOR LIVING YOUR BEST LIFE IN 2019

15

HANNAH HOLT: SWITCHING OFF TO SWITCH ON

19

MANAGING YOUR FINANCES LIKE A BOSS, PART 1

22

DEBBIE BERTIE: TAKING CONTROL OF YOUR HORMONAL HEALTH

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TRAIN YOUR BRAIN

29

LORI BITTER: THERE’S BUSINESS TO BE HAD IN AGING

33

BEYOND SKIN-DEEP HEALTHY HAIR, SKIN AND NAILS FROM WITHIN

39

NADINE POURIER BLUMENSHINE: IT’S NEVER TOO EARLY

42

SUE B. ZIMMERMAN: LIFELONG ENTREPRENEUR

45

HOW WEATHER CHANGES CAN AFFECT YOU IN MENOPAUSE

48

HOW TO THRIVE NEXT TIME YOU TRAVEL

HealthWisdom ADVERTISING ENQUIRIES: READ PUBLISHING PUBLISHED BY: READ PUBLISHING DISTRIBUTED BY: READ PUBLISHING DESIGNED BY: READ PUBLISHING ALL RIGHTS RESERVED Reference to any specific commercial product, process, or services by trade name, trademark, manufacturer, or otherwise, does not constitute or imply its endorsement or recommendation by READ PUBLISHING. Links outside of this publication are provided for user convenience and do not constitute or imply endorsement, recommendation, or favouring by READ PUBLISHING. The publisher or any of the editors, writers or contributors will not accept responsibility or liability for the correctness of information or opinions expressed in the publication. All material submitted is at the owners risk and while every care will be taken the publisher does not accept liability for loss or damage.

No person, organisation or party can copy or re-produce the content on this site and or magazine or any part of this publication without a written consent from the editors’ panel and the author of the content, as applicable. The publisher, authors and contributors reserve their rights with regards to copyright of their work.

Contributors SUE B. ZIMMERMAN Sue B. uses her knack for sales and marketing to teach Instagram and online business strategies that have helped gain her students thousands of followers and generate revenue that support families across the globe.

She is a leader in the Instagram marketing field and has developed a comprehensive online Instagram course, Read Set Gram. As a highly sought after business coach, she has travelled the world speaking, inspiring and sharing her knowledge and extensive experience in social media marketing, including producing popular courses on CreativeLive, at universities and professional conferences, like Social Media Marketing World 2014-2019 and other prominent stages. suebzimmerman.com @theinstagramexpert

HANNAH HOLT, EQUANIMITY Equanimity founder Hannah Holt has a mission to make workplace wellness accessible for all. A significant part of her career was spent in high pressure sales roles. Hannah used yoga and mindfulness as support through the challenging times so she wanted to help others find a work-life balance.

After qualifying as a yoga instructor, she broke into the wellness industry, where she built her network of yoga instructors and wellness brand partnerships.

Hannah set up Equanimity to make wellness more accessible, particularly in stressful environments. She works closely with every instructor to ensure they are knowledgeable and professional, to deliver services to businesses, events and retreats across the UK. findequanimity.co.uk @findequanimity

KARA STAVISH Kara is a teacher, coach, online course instructor and the founder of Concepts Of Life & Wellness. She received a bachelors degree in psychology from Penn State University and not long after was diagnosed with Hashimoto’s Autoimmune Disease in 2015. As she struggled to feel better, she began an intense search to find healing. After immersing herself into the learning process, she removed her medication and healed her body. From this experience, she now dedicates her life to helping others learn how to feel better and live a healthier life. Her enthusiasm for healing has helped so many people and continues to do so. conceptsoflifeandwellness.com

DEBBIE BERTIE Leading female fitness specialist, Debbie Bertie is a 58-year-old single mum with two kids and a demanding career. I understand the struggle of maintaining a fit and healthy lifestyle. This is why I have developed simple, easy-to-follow workout plans and nutritional guides to help you shed unwanted body fat through hormone specific training. physiqueforty.com

LORI BITTER Lori K. Bitter provides strategic consulting, research and development for companies seeking to engage with mature consumers at The Business of Aging. A sought-after speaker, Lori has presented research, trends and analysis about mature consumers and the opportunity of the longevity marketplace to more than 200 conferences and events in the United States, the United Kingdom and Europe. She has been featured in Forbes and Entrepreneur’s 100 to Watch and appeared on CNBC. thebusinessofaging.com

NADINE POURIER BLUMENSHINE Nadine partners with mid-life aged women who are re-claiming their health.

Together we design and build personalised, sustainable, healthy habits around eating and movement that get them to their wellness goals and fit within their lifestyle. She supports, motivates, informs, guides and nurtures clients through making their own unique changes in how they eat or move.

Her clients report an increase in confidence and overall health after working with Nadine. @npbwellnesscoach

Editor In Chief E L A N YA VA N H E E R D E N With this decade drawing to a close, it’s the perfect time to tune in to what’s going on within us.

In the whirl of busy lives and big expectations, we can forget to focus on what we actually want and truly need. It’s easy to absorb the chaos from social media and news reports, telling us what our lives should look like.

The good news is that by going on a journey of self-discovery you often meet others on a like - minded quest.

Women that are brave enough to share their struggles, hopes and dreams with the world. Women that devote their time and energy to lifting other women up. Women that support other women, and in doing so, add a bit of sparkle to the universe.

In this issue, we have a host of these women. Lori Bitter shows us on page 29 that we do still matter, no matter our age. Debbie Bertie empowers us to take control of our hormonal health on page 22 and on page 15, Hannah Holt inspires us to take a break from screens so that we may connect more with ourselves and each other. To fire up your fitness and max your motivation, we’ve asked

Nadine Pourier Blumenshine for her insider tips on preparing for menopause.

We’ve been personally inspired by every single one of them, and we know after reading their stories you’ll feel the same way too. Working on the script that is your life has never been easier with all of these ladies around to help and guide you.

Until next time, enjoy this issue!

Elanya

Kara Stavish:

A HOLISTIC VIEW OF

Health AND

Wellness

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As a child, Kara Stavish remembers being unwell often. Not just your common cold, but illness such as diverticulitis, a collapsed lung, crippling anxiety - to name a few. She battled through each year, made it through college, all while dealing with increasing symptoms. At age 23, she was diagnosed with thyroid and Hashimoto’s autoimmune disease and was eventually put on medication to control her symptoms. Sadly, this only seemed to make her feel worse.

“I struggled with mood swings, severe anxiety, panic attacks, and mental fog.

Physically, the imbalances caused me to gain about thirty pounds. Then in just one month, I lost all that weight and got down to about ninety pounds, which was not healthy for me. This caused a lot of stress and strain on my body,” she recalls.

Armed with newfound determination to become well and shake off the confines of illness once and for all, Kara began doing her own research on the disease and took bold steps to transform her life through a holistic wellness approach.

“I read so many books and spent most of my time researching online. I also took holistic classes, such as Chinese medicine, herbs, essential oils, and detoxification. As I learnt different methods and techniques of healing, I began to love educating and supporting others as well. I still continue to grow in knowledge and explore new ways of healing,” she said.

“The first big discovery I had about my health was the impact that food had on my body. I noticed I had food 10

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sensitivities and made the choice to remove those from my diet. The more I researched, the more I began realising that I had to make other lifestyle changes to match my new way of eating.”

Kara removed gluten, soy, dairy, sugar, alcohol and caffeine from her diet and began buying only organic food. From there, the next step was to remove anything she could that contained toxic chemicals, including skincare, cleaning products, and cookware. She undertook detoxification regimens for her liver, adrenals, and gut. She also allowed herself more time to manage stress through meditation, yoga, and harnessing the power of essential oils.

“Living holistically is not a trend, rather it is a lifestyle that requires dedication and commitment. My commitment to holistic living sustains me physically, emotionally, and spiritually,” she said.

Just two years after her diagnosis, Kara was at a place where she could share her knowledge, passion, and skills in holistic healing with others. She had transformed her life, successfully removed medication from her daily regimen and was well on the journey to living a full, symptom-free life.

“After all these lifestyle changes, I began to realise that I can make a big difference for others struggling with thyroid disease. In 2017, I started my website Concepts of Life and Wellness, dedicated to sharing ideas about holistic health. Our goal is to address healing the mind, body, and soul as a whole,” she said.

Undertaking such a massive lifestyle transformation such as Kara’s is not easy, but for her, it was essential. No longer could she go on feeling so unwell and the thought of taking medication for the rest of her life was out of the question. For others considering a holistic lifestyle for healing, Kara’s advice is to start by eating clean. From here, you can begin addressing other issues, such as toxins in your surroundings, as well as managing stress levels, and self-care.

“If you are struggling with a thyroid condition, understand that everyone’s body is different. Don’t give up, stay positive, and choose what holistic alternatives work best for you.”

The website contains a host of information on holistic healing practices, including nutrition (and some incredible recipes), mindfulness, spirituality, and a broad selection of health tips and recommendations.

Kara has also created a specialised course to help others with thyroid conditions who may be trying to navigate a similar journey to her own.

The course has been proven to be very successful and is now being expanded into the Thyroid Healing Community Membership, where members can access support and information.

@thyroid_healing_concepts Thyroid Healing Concepts conceptsoflifeandwellness.com/ thyroid-balancing-program/ healthwisdommagazine.com

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In the previous two editions of the magazine, Editor In Chief, Elanya van Heerden shared strategies for living your best life this year. Now, the article series comes to an end with this third and final part, full of ways to get the life of your dreams. Read on for Elanya’s top tips for boosting your happiness and joy as 2019 winds down.

s ’ r o Edit s p i T Top

FOR LIVING YOUR BEST LIFE IN 2019

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Take A Break From Technology Technology can be helpful in numerous ways when used effectively. For example, you can go online to sites like Facebook, Twitter, Instagram, and LinkedIn to learn new things and connect with new people. Also, Facebook groups such as Mindvalley, and those run by spiritual teachers the late Louise Hay and Mike Dooley, are specifically designed to make users feel good. Join these communities to get a boost to your endorphins when needed.

However, too much technology also has drawbacks, including high stress levels and negative effects on self-esteem and mood. As a result, it’s wise to take an e-break every so often. When you choose to do this and for how long is up to you, but many people find it helps to take at least one day off per week. This covers a break from not only social media but also from phone(s), emails and internet browsing.

If this doesn’t suit you or give you enough of a rest, try one week per month, or even a whole month tech detox each quarter or so. You’ll be amazed at how much lighter and happier you feel when you escape the tech merry-go-round, and how much time you have for other interests and pursuits.

Use your digital detox to spend quality time with your family and friends, to meditate more, cook healthy meals, exercise, catch up on sleep, read a good book, learn something new, laugh and play, or get out into nature.

Connect And Give Back Another way to find true joy is to connect with others. This means more than having a meal per day with your family or reading the social media posts of friends online. In this busy day and age, how much time do you spend each year meeting new people, and connecting deeply with those already in your life?

As humans, we’re social creatures who can learn much from each other. Don’t stop yourself from taking advantage of the spiritual growth, joy, and peace of mind that comes from having in-depth conversations with interesting people, and deep belly laughs with new friends. healthwisdommagazine.com

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You don’t have to commit to regular sessions, either, as you can give as and when works for you. It’s all about helping someone else in small or large ways wherever possible.

Plan a fundraising event, compete in a fun run for charity, volunteer at a homeless shelter or animal rescue, foster a pet, read to foster children, help build a school overseas, or participate in any number of other projects that make the world a better place. Even just asking your next-door neighbour if you can put their bins out for them will make a difference in someone’s life and bring a smile that otherwise wouldn’t have been there!

Write a Letter

Even brief moments of connection throughout the day, whether a short chat with the person at the checkout or a giggle with workmates at lunch, can vastly improve life through a cumulative feel-good factor. Try to start more conversations with strangers, and make an effort to reconnect with people you haven’t seen for a while.

Find ways to give back, too. While so many of us are incredibly fortunate, you don’t have to look far to find those who are underprivileged and voiceless. Doing something to help another person, an animal, or the environment will give you a real boost; one that lasts longer than a shopping spree or TV binge session.

You can, of course, donate money or goods to the needy, but also consider providing your time, energy and love.

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Finally, it may feel like a long-lost art in this time of emails, texts, and instant messaging, but writing a letter is still a wonderful way to express yourself.

Getting mail that isn’t a bill or a junk catalogue is so rare that we all get a kick out of receiving such personal communications in the post.

Take the time to write a letter to a family member who lives far away, an overseas pen pal, or even a friend in your city whom you don’t get to see often enough. If you don’t have time to write a long message, keep it short but sweet. Even a postcard that says “Hello, I’m thinking of you and miss you!” makes someone feel special. You’ll also feel good because you’ve kept in touch with someone you care about and provided a fun surprise for them.

Switching Off TO Switch On

By Hannah Holt

How often do you think you check your phone? I am afraid it’s more than you think, we spend on average 3 hours and 15 minutes on our phones every day. That’s 49 days per year!

We have technology making us accessible 24/7/365 reachable on multiple platforms, so it’s no surprise we find ourselves exhausted, if we are always connected and never switched-off. healthwisdommagazine.com

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But true wisdom, real experiences and joy won’t come through those technologies. The first stages of the Internet were about data, but now we have plenty of data - in fact, we’re drowning in it and all the distraction we could ever hope for. Technology has been very good at giving us what we want, but not always what we need.

What we need to do is limit our use of technology because it is blamed for the rising levels of stress and anxiety in both adults and teenagers, who are controlled by their smartphones and social media. Because of this, there has been a rise in the number of people who choose to switch off to take a break, that use the ‘do not disturb’ function on their devices, so that they can experience life not through a screen, but first hand.

SO HOW CAN WE SWITCH OFF? Essentially, a digital detox means disconnecting from your phone, your laptop, your emails and anything else that buzzes or pings, for a specified period of time. How long for is up to you, but we recommend you start small, find what works for you but essentially practice and repetition allows you to form new habits, that in time will become second nature.

WILL A DIGITAL DETOX REALLY MAKE A DIFFERENCE? The debate around a digital detox might be ongoing, but the research proving that it is beneficial, is overwhelming.

There is also evidence to suggest that taking a break from social media has positive effects on our well-being, our 16

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life satisfaction increases and our emotions become more positive.

If you’ve got the willpower, there’s no reason why you can’t delete your apps and switch off your device at home. If that sounds too drastic, try putting your phone on airplane mode so you can focus. Or at the very least, disable push notifications and put your phone on silent.

If that is still too harsh, try leaving your phone in your bag when you are out for dinner with friends, read a book on the train instead of scrolling through instagram, or go for a walk at lunch handset free. You will be amazed what you take in around you when you have your head up, not down.

To take it one step further, some people are opting for digital free holidays! If your first words when checking in to a hotel are “can you tell me your WiFi password?” then it is a sure sign that technology is hampering your hard - earned time out.

There are many digital detox holidays to choose from, with some hotels even rewarding you for leaving your smartphone in a locked box at reception.

I know what you are thinking... “It can be a little bit too much of an ask to switch off from social media, and downright scary to not be contactable. However, you will soon realise that the world doesn’t fall apart if you don’t respond to your emails within a day. Life goes on and remember everyone is concentrating on living their life and not wondering where you are with yours!

Tech is part of our world. But, like anything else, overdoing it can have some negative effects. Try spending an hour of your workday offline, and you’ll get more done than you can imagine.

The goal isn’t to spend less time on your phone, the goal is to spend more time on your life.

Equanimity is a UK based wellness agency working with experts in women’s wellness across yoga, mindfulness, breath work and nutrition. They support workers operating in a stressful environment so they can improve their health and wellbeing.

When we asked Hannah Holt, founder and CEO of Equanimity, what her hidden talent is, she instantly replied: “To listen! We were given 2 ears and one mouth, for good reason. So many of us want to be heard, but to really listen to someone goes a long way. People will remember you if you really listen to what they have to say.”

Learn more at findequanimity.co.uk @findequanimity

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MANAGING YOUR

Finances L I K E A B O S S PA R T 1

By Editor In Chief Elanya van Heerden I don’t know anyone who hasn’t thought about winning the lottery and how they’d spend their windfall. We all dream of a life where we have plenty of money to spend on the lifestyle we want and never have to worry about money again.

Whether you have reasonable wealth or are a wage slave and get by from pay cheque to pay cheque, we all think about money – earning it, keeping it, or losing it.

But while money is a concept we have to respect, worrying about it isn’t going to change our circumstances. healthwisdommagazine.com

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WHAT IF….?

A lot of rich people are secretly broke, simply because the amount they spend every month equals, or is even more, than the amount that they earn. These people don’t have an emergency fund for things that “go wrong in life” or are “not planned for events”.

If this sounds like you, try and write down the key things you are worried about that could go wrong with your finances. Most likely, it boils down to about three or four things – you lose your job, you get sick and can’t work, an emergency happens or you don’t have enough to retire. Remember to include the extended circle of financial connections in your family – the dependents in your household (or beyond) and those who contribute to your household income, such as your partner, children, parents, flatmates, or extended family. Essentially, the same three or four events could happen to any of them.

TAKING CONTROL There are essentially two different ways to look at your money: your cash flow, and your balance sheet.

Your cash flow is made up of your income, and your expenses.

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months. Use a spreadsheet to help with this or look for an app with the function to record expenses on a daily basis, as well as details about the expense.

After 3 months, go through the list of expenses and try to figure out which are essential expenses, normally things like rent, transport, utilities and food.

Non-essential expenses are things like crap that you buy to make you feel happy (pardon the potty mouth, but it had to be said!), bought lunches at work, beauty treatments and extravagant evenings out. But it could also be that cup of latte you buy every single day.

If you do not have extra money saved to cover unexpected events, or you don’t have enough in your retirement fund, then I’m afraid you’re going to have to say auf wiedersehen to daily treats like that, and be content with having these luxuries on a less often basis, until your financial situation have changed.

I know, the struggle is real. But consider the alternative - having to dial back your lifestyle considerably when you retire, because you didn’t put enough money away to cover your essential needs...

Yep, scary thought indeed.

BALANCING ACT

The first step to managing your money is understanding what your cash flow situation is. What are you spending your money on each month?

Your balance sheet is made up of two items: assets (things you have) and liabilities (things you owe). The difference between assets and liabilities is called your net worth.

Keep a very accurate record of ALL expenses, for a period of about 3

A simple way to determine whether something is an asset or a liability is to

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ask: will this put money IN my pocket (an asset) or will this take money OUT of my pocket (a liability)?

How you get wealthy (and build financial freedom) is by not only spending less than you earn, but ALSO by taking the difference and saving it. In other words, by moving it over to your balance sheet and buying an asset, or by reducing a liability, such as a debt.

DON’T GET CAUGHT IN THE TRAP What trap am I talking about? The trap of owning a giant house, and stuffing it to the brim with... well, stuff! Having the latest model car parked outside your giant house. All bought by incurring

bigger and bigger debts.

The only way to not fall into this trap, or to keep from ever getting ensnared in the first place, is by either earning more money, or spending more wisely. Or both, of course!

In our next issue of Health Wisdom Magazine, we will be looking at ways to stay ahead of this trap - make sure you are subscribed to get it when it is hot off the press! In the meantime, start tracking those expenses every month, ok?

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TAKING

CONTROL OF YOUR HORMONAL H E A LT H with Debbie Bertie

Staying active is important at any age. Maintaining strength and energy becomes more vital however, as the years tick on, as a powerful new factor comes into play - hormone balance.

Hormonal imbalances can cause an array of symptoms including weight gain, fatigue, skin problems, hair loss and mental health concerns. As we reach peri-menopause and beyond and our hormone levels fluctuate, feeling ‘tired and unwell’ is too often just seen as part of the deal.

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Female fitness specialist Debbie Bertie strongly believes this does not have to be the case. Now aged 59, Debbie is fitter and stronger than she has ever been – mentally and physically – and lives each day with a passion to help other women feel the same.

“I’ve learned that women do not have to suffer through that stage in life, so I want to help as many women as possible,” she said.

“I developed a passion for women’s health and fitness and decided to use the information and everything I have learned (and continue to learn) to help women suffering through perimenopause and menopause using nutrition, natural methods and exercise.”

Just 12 years ago, Debbie was suffering just like many of her clients. She experienced weight gain, insomnia, anxiety, fatigue, achy joints, dizziness, severe hair loss, and adult acne. No doctor could pinpoint what was wrong and chalked it up to perimenopause.

Essentially she was told “that’s what happens as you age, so you will just have to live with it.”

Not content with this diagnosis, Debbie started doing her own research. She took courses in health and fitness, and discovered that far too many women are told the same thing - that menopause is a fact of life and they just have to deal with it. They’re sent home to either suffer in silence or take drugs to combat the symptoms. In her quest for answers, Debbie found a supportive naturopath who helped her with her hormonal

imbalances; high estrogen, adrenal stress, and hypothyroidism, and low ferritin levels.

“I soon realised that you have to be your own advocate for health. So, I changed my diet, my workouts and my lifestyle and started to see the symptoms either subside or completely diminish.” she said.

Debbie now runs PhysiqueForty, which is dedicated to helping women suffering with hormonal imbalances to regain their energy level, lose weight the healthy way, get the body they always wanted and feel 21 years old again! As part of her service, Debbie not only offers exercise programs, but education and one-on-one consulting on nutrition and healthy lifestyle choices. She said she wants to break women free of those age-old fitness myths.

“How many times have you been told if you want to lose weight you have to starve yourself and spend hours and hours doing cardio?” she said.

“That is the furthest thing from the truth. You NEED to get the proper balance of nutrition and exercise for hormone health. If you get the wrong balance it can deplete your energy stores, increase carb and sugar cravings, and actually make your body hang on to fat even more!”

Debbie has kindly shared some of her key tips for naturally balancing your hormones as menopause kicks in.

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RESISTANCE TRAINING Maintaining muscle mass is vital as we grow older, as we lose approximately one percent of muscle every year after the age of 35. To fight the decline, incorporate resistance/weight training into your exercise regime at least 3 - 5 times a week. This does not have to be lifting huge weights; body weight training, resistance bands, light dumbbells, barbells or kettlebells are just as effective. Muscle is more metabolically active than fat, so building muscle can also help increase your metabolism. This means you will burn more calories each day, even at rest. In addition, resistance training is important for maintaining bone mass, which is important for preventing osteoporosis later in life.

HIIT

NUTRITION

HIIT, or high intensity interval training, is an amazing exercise discipline for both weight loss and hormonal balance. You do not have to spend hours on a treadmill; just 20 minutes of HIIT causes the body to produce hormones that have a huge impact on fat loss and the general maintenance of your body.

Plus, you will keep burning fat long after your workout!

With perimenopause and menopause comes a natural decline in testosterone and progesterone levels, leaving a relative excess of estrogen. However, did you know that certain foods can help bring back hormonal balance and minimise your unpleasant symptoms?

Shiitake mushrooms, for example, can help to improve cognitive function and help shed that brain fog. As a general rule, focus on eating nutrient-rich organic vegetables, organic dark leafy greens (which are especially good for hormone balance), organic fruits, organic chicken, wild fish/seafood, grass fed beef, organic chickpeas, beans/ legumes, organic eggs, raw nuts/seeds, and complex carbs, such as sweet potatoes and organic oats. Include protein at every meal, including breakfast.

WALK MORE Take time for a walk at least 3 days a week for 35 to 45 minutes. To burn more calories as you stroll, increase your speed for one-minute intervals.

Getting out and about for a walk regularly will also help boost your vitamin D levels, which is important for muscle function.

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7-DAY

DETOX

PROGRAM STAY HYDRATED Aim for 8-10 glasses of filtered water each day, as well as 3-4 glasses of green tea. This will keep your body properly hydrated and help flush out toxins.

TAKE FLAXSEED Flaxseed is terrific at aiding estrogen balance. Aim for three tablespoons of ground organic flaxseed every day, which can be added to smoothies, sprinkled over salads, baked into healthy muffins or stirred into yoghurt. Get creative!

MANAGE YOUR STRESS When your body is under stress, it releases a powerful hormone called cortisol. While this hormone has its important functions such as moderating your body clock and reducing inflammation from wounds, it is also the devil responsible for many ‘menopause bellies’. An excess of cortisol causes the body to store fat around the midsection, which can become dangerous to your cardiovascular and heart health.

PhysiqueForty is now offering a 7-day detox program, specially developed to kickstart your metabolism and help balance your hormones, making it easier to start shedding those unwanted kilos.

To find out more, visit https://physiqueforty.com/7-day-detox-st/

Visit Debbie’s website for more information on her programs and to book your consultation: https://physiqueforty.com/

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your

Train Brain

Giving your brain experiences that combine the physical senses - vision, smell, touch, taste, and hearing - with emotional senses, stimulates connections between different brain areas, causes nerve cells to produce natural brain nutrients that dramatically help memory, and makes surrounding cells stronger and more resistant to the effects of aging. You go to a gym to train your muscles, you run or hike to build your endurance but what can you do to train your brain? Here are some simple ways you can improve your mental fitness and keep you sharp: 26

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Keep good company. Each and every one of us is the average of the 5 people we spend the most time with, according to the business philosopher Jim Rohn.

It is no coincidence that high achieving people tend to ‘flock together’.

Obviously, peer groups tend to have similar interests and like to discuss topics freely and without objection.

Therefor, if you want to train your brain, make sure it is challenged by the people you surround yourself with.

Get decent sleep. Any lack of rest, relaxation and/or excessive stress can seriously reduce the efficiency of your brain function. The human brain requires a large amount of energy to function. If you are constantly exhausted, your mind won’t be able to learn and improve.

Some studies also show that a lack of sleep can reduce your IQ. So make sure you get enough shut-eye.

Read! This shouldn’t come as much of a surprise, but don’t underestimate the power of reading. Reading exposes you to new ideas and can influence and improve your mind. Being well-read not only improves your vocabulary but will also make you more articulate. Reading also improves your general knowledge, making you more capable of holding interesting conversations. It expands your communication skills and develops your analytical skills.

high in nutrition work very well to power your brain. Walnuts, for example, are a fantastic source of brain food. Fish like tuna, mackerel, and salmon are rich in fatty acids that have been shown to help neuron function. Harvard recently conducted a great study on this exact subject, and it was recommended to include a regular intake of Omega 3 fatty acids in your diet, specifically for brain function.

Play games. One of the best ways to make you smarter is to train your brain.

Constantly facing challenges will help your brain go from strength to strength.

The brain can be lazy sometimes. Once it realizes it has mastered something, it stops trying. The trick here is to use your full potential and push your limits.

Brain games like Sudoku, brain teasers and other problem-solving games really help here. The right kinds of computer games can also boost your IQ. From Sudoku to handheld games, people young and old alike have been looking for ways to improve their mental functioning and prevent brain aging.

The best bit is that you don’t need to stick to ‘dry’ scientific tomes. Books like Lord of the Rings or Moby Dick will do the trick.

Eat well. You are what you eat, as they say. Food is the fuel for your body, and more importantly, for your brain. Foods healthwisdommagazine.com

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Here are a few more interesting ways to give your brain a workout: Brush your teeth with the hand you wouldn’t normally use, and don’t forget to open the tube and apply toothpaste in reverse, too.

Shower with your eyes closed. Try using just your tactile senses (but use common sense to avoid burn or injury).

Locate the taps solely by feel, and adjust the temperature. Then wash, shave, and so on with your eyes shut.

Change up your routine. Get dressed after breakfast, walk the dog on a new route, or change your TV or news station. Even watching a kids’ program like Sesame Street, for example, may arouse the brain to notice how much of what you take for granted is explored in depth by children.

Turn pictures of your family, your desk clock, or an illustrated calendar upside down. When they’re upside down, your right brain networks kick in, trying to interpret the shapes, colours, and relationships of a puzzling picture.

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In most families, everyone has his or her “own” seat, but your brain benefits from new experiences. Switch seats at the dinner table to change which position you occupy, who you relate to, your view of the room, and even how you reach for salt and pepper.

Play with coins. Place a cup full of coins in your car’s drink holder. While at a stoplight, try to determine the denominations by feel alone. You can also put coins in your pocket during a walk, and identify them when you stop at a corner.

Forcing your brain to think of alternates to the everyday will help keep it strong. Play a game where someone hands you an ordinary object, and you must demonstrate 10 different “things” that the object might be. For example, a fly swatter might be a tennis racket, a golf club, a fan, a baton, a drumstick, a violin, a shovel, a microphone, a baseball bat, or a canoe paddle.

Lori Bitter:

THERE’S

business TO BE HAD IN AGING With the rise of social media and media consumption in general, we, as a society, have taken consumerism to a new high. And with a rise in consumerism comes a rise in marketing to consumers. Brands are constantly coming up with new and trendy marketing campaigns to drive sales. Often, though, these marketing campaigns are geared toward the younger consumers—think Millennials and Gen Z folks.

This may not be the wisest approach, however. Many marketers are perfectly content catering to the young consumers who are easily impressed with the latest and greatest tech, but the most savvy marketers know that connecting with the over-50 crowd is not only smart, but critical.

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Lori Bitter, the mind behind The Business of Ageing, has more than 30 years of experience in advertising, public relations, and strategic planning.

She now provides strategic consulting, research, and development for companies seeking to engage with the mature consumer. Bitter was influenced early to understand and embrace the wisdom of older adults.

portion of their paycheck before taxes are taken out) that took a hit in the recession of 2008.

“I was raised by my paternal grandparents from a very young age,” she explains, I had an interesting understanding about the differences in generations of people, their values, and how they navigate life. Even though my early career was spent in general ad agency work, I found my passion when I was working [with older generational cohorts]. I find growing older and understanding what that means as humans and consumers fascinating.”

Gen X serves as a new generation of savers, while Millennials, many of whom are children of Boomers, appear to spend more than save. However, they are early in their careers and have less disposable income in general.

That intrigue is something marketers should be drawn to today. “We have found that buying behavior is influenced by both generational experiences and life stage needs,” says Lori.

When you look at qualities from some of our oldest of our population—the WWII and Silent generations—we notice they were planners, savers, and an artifact of the Great Depression. If they used credit, it was judiciously. They secured retirement through pensions, savings, and planning.

In contrast, Boomers, the newest mature consumers, haven’t saved or planned at nearly the same rates.

Retirements are insecure due to fixed pension careers and 401ks (a workplace savings plan that lets employees invest a 30

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Boomers are also more inclined to credit spending, and it’s following them into their retirement years. These three generational cohorts spend in an entirely different way than younger counterparts.

“Life stage changes are much more compelling predictors of purchase behavior,” explains Lori. “Consider the purchase of a new home and all of the subsequent purchases it creates— remodeling, furniture, insurance, etc.

Contrary to the Madison Avenue belief system, older adults experience more significant life stage changes than younger adults and represent a much larger opportunity for smart companies.”

Companies that believe in the lifetime value of a consumer and base their spending on younger demographics, don’t understand that older consumers are no more or less brand loyal than younger consumers. They just operate a little differently.

Ageism is another factor in the equation. Brand managers, marketing professionals, and ad agency personnel are young, with limited life experience.

“They fall into the trap of believing the market looks just as they do,” says Lori, “without considering the wealth and spending power of older consumers, who are estimated at $2-3 trillion dollars of disposable income.”

Companies will admit it’s difficult to get top marketing talent to work on campaigns targeted toward older adults because it isn’t as fun or sexy. “I’ve worked with food product companies who have data that shows their core consumer is 50 and older, yet their campaigns focus on moms and kids, so they don’t “age” their brand,” Lori told us. “It’s mind blowing because we have research that shows older consumers see very little of themselves or their lifestyles reflected in advertising and they are willing to shift their loyalty for brands who do.”

So how are brands supposed to market to older consumers successfully? Simply put, brands, products and companies have to include this segment of consumers - and their lifestyle needs in

marketing collateral. Not doing so will alienate them, and they will simply move on to a brand that does include them.

These consumers are avid, and studies show more cars are purchased after the age of 50 than before. Older adults are also relocating and purchasing homes in record numbers. According to Lori, “as Boomers accept the mantle of elderhood, we have a huge generation of older people who are tech savvy and excited about using new technology.”

She told us ageless or age inclusive campaigns are most effective.

Think about it, we live in a world with people of all ages. Grandparents are incredible consumers who influence younger generations and are influenced by younger generations. Seeing multigenerational families and groups of people in campaigns is authentic and reflects our day-to-day reality.” thebusinessofaging.com

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Did you know that your skin is your body’s fastest growing organ? It’s also your largest organ, which means cell turnover is happening all the time. Having beautiful hair, skin, and nails is more than just a confidence booster - they are intimately connected to your whole-body health.

BEYOND

Skin-Deep

Healthy Hair, Skin And Nails From Within healthwisdommagazine.com

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So, how can you keep your hair luscious, your skin glowing, and your nails long, strong and beautiful?

DRINK PLENTY OF WATER Hydration is so important for healthy, supple skin. All of your body’s cells, including your skin cells, are made up of water and therefore require plenty of hydration to function properly. Without enough water, your skin will become dry, flaky, and wrinkly. Water is also necessary for the detoxification process, helping to flush toxins from your body.

Unfortunately, you lose water quickly throughout the day and any water you drink goes to all your other organs first, before reaching the skin. To keep your skin well-hydrated, be sure you’re drinking at least 8 glasses of water a day, and if you’re very active or outside in hot weather you’ll need to drink even more.

EAT AN ANTI-INFLAMMATORY DIET Due to the influence of the gut-skin axis, there is a strong correlation between what you eat and chronic skin issues. The Western diet is full of toxic and inflammatory foods including sugar, dairy, and refined cooking oils and carbs.

These foods have been associated with an increased prevalence of acne. Include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices. Vitamin K-rich leafy greens like spinach and kale curb inflammation, as does broccoli and cabbage. And the substance that gives fruits like cherries, raspberries, and blackberries their colour is a type of pigment that also helps fight inflammation.

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HEAL YOUR INFECTIONS Gut infections can play a huge role in the appearance and condition of your skin. Candida overgrowth can be at the root of your eczema, dandruff, nail fungus, and other skin issues. Candida, or yeast cells, is able to permeate your gut lining, causing your gut to become leaky and allowing toxins, microbes, and yes, yeast, to escape your gut and travel throughout your bloodstream. Once in your bloodstream, Candida can colonize other areas of your body, including your skin, which explains why researchers have found Candida in skin cultures of eczema patients.

SUPPORT YOUR DETOXIFICATION PATHWAYS Your liver, kidneys, and lungs are your body’s major detoxifying organs. When these become overburdened, toxins begin to ooze out of your skin as a way to flush them out of your body. This can cause all sorts of blemishes and skin-related issues, so you’ll want to make sure your detoxification pathways are functioning as optimally as possible to keep your skin from working overtime. In addition to drinking water, there are other ways you can support your detoxification pathways to help eliminate the build-up of toxins in your body. Eating detoxifying foods can help, including artichokes, beets, broccoli, grapefruit and spinach.

TAKE PROBIOTICS Because your skin health is so closely connected with your gut health, probiotics can be just as beneficial for your skin as your gut. By restoring balance to your gut, probiotics improve a number of skin disorders, including eczema, acne, and psoriasis, and can even bolster your skin’s innate immune system. This makes sense considering your skin has its own micro biome. The friendly bacteria on your skin act as a protective coating against bad bacteria, air pollution, and free radicals. As a side note, if you are currently dealing with SIBO, you will want to take a soil-based probiotic until your infection has cleared, as typical probiotics can actually make the bacterial overgrowth worse.

FIGHT FREE RADICALS Too many free radicals and not enough antioxidants can lead to DNA damage and oxidative stress which shows up as wrinkles, dry, lifeless skin, grey hair, and other classic signs of aging. The antioxidant “royal trio” is made up of vitamins A, C, and E. These antioxidants slow skin damage, encourage cellular repair and renewal, and help your body produce collagen and elastin–two vital proteins that improve your skin’s structure and elasticity. Food sources of these free-radical fighters include squash, carrots, kale, pumpkin, bell peppers, kiwi, pineapple, strawberries, olives and peaches.

SWITCH TO NON-TOXIC BODY PRODUCTS Toxic sunscreens aren’t the only products that can cause your skin more harm than good. Anything you put on your skin–lotions, cosmetics, deodorants, cleansers, etc.–can be hiding hundreds of undisclosed chemical compounds that irritate and inflame your skin. And because your skin is so porous, these toxins can easily penetrate your bloodstream and circulate throughout your body, wreaking havoc on more than just your skin. Choose safe body products, always read the ingredients and avoid: Parabens Phthalates Sodium lauryl sulfate PEG compounds like propylene glycol DEA Formaldehyde-releasing preservatives Triclosan Butylated hydroxytoluene (BHT) Siloxanes Coal tar dyes Petrolatum Fragrance or parfum These lifestyle tips go beyond skin-deep, so you can feel confident knowing that you are nourishing your body, both inside and out. And by taking control of your health, you will get the added bonus of beautiful hair, skin, and nails so you can look as young as you feel!

Check out these recipes, which promote healthier skin, hair and nails from the inside:

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Berry Chia Seed Pudding

Prep time: 5 minutes Serves 4 2 heaped tbsp of chia seeds, approx 30g 1 cup of coconut cream 2 tbsp of maple syrup, or sweetener of choice A scaping of vanilla bean, if you have some, otherwise a few drops of organic vanilla extract will do the trick.

Fruits, berries, compote or whatever you have available to use as a topping 1. In a medium bowl, combine all the ingredients, except the topping ingredients. Whisk well.

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2. Let the mixture stand for about 10 min, then whisk again.

3. Cover the bowl, and place in the fridge overnight. This allows the chia seeds to soak up all the goodness of the coconut bream, which is what keeps you fuller for longer.

4. When ready to eat, remove from fridge and decant into serving glasses.

Top with your choice of fruit, berries, seeds, nuts or compote. Dark chocolate shavings work well, too.

5. Enjoy!

One Pan Lemon & Herb Salmon and Zucchini

Prep time 15 minutes serves 4 Cooking time 20 minutes 2 T brown sugar, packed 2 T freshly squeezed lemon juice 1 T Dijon mustard 2 cloves garlic, minced 1⁄2 t dried dill 1⁄2 t dried oregano 1⁄4 t dried thyme 1⁄4 t dried rosemary salt and freshly ground black pepper, to taste 4 medium zucchini, sliced into 1⁄2 inch thick slices 1 red bell pepper, seeded and chopped roughly 2 T olive oil 4 x (4 – 5 oz.) salmon fillets 2 T chopped fresh parsley leaves

1. Preheat oven to 400°F. Lightly oil a baking sheet or coat with non-stick spray.

2. In a small bowl, whisk together brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.

3. Place zucchini and red bell pepper in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.

4. Place into oven and cook until the fish flakes easily with a fork, about 15-20 minutes.

5. Garnish with parsley and serve immediately. healthwisdommagazine.com

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BY NADINE POURIER BLUMENSHINE:

It’s Never Too Early

It’s never too early to prepare your body for menopause, nor do you have to make drastic life changes. The healthier you are before those premenopause and perimenopause symptoms pop up, the easier it will be to go through the whole transition. Making changes in what you eat and how you move will benefit you before, during, and after that phase of your life. You’ll build habits that will become a part of you, a part of your lifestyle. This happened for me.

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About 20 years ago I saw my friend Doris alter her life around food and movement in an attempt to make perimenopause easier for herself. She made those changes because she had watched her sister struggle through this change for many months with heavy depression, weight gain, lots of hot flashes and drenched nights. Doris wanted a different experience, so she educated herself about how to eat differently and became an intentional exerciser in the years before she hit perimenopause. When she got there, she had a smooth experience.

Watching that happen in my late 30’s motivated me to make changes in my food and movement habits. I thoroughly believe that those changes contributed to my easy premenopause and perimenopause. I didn’t gain weight, my mid-section didn’t change shape, hot flashes were mostly manageable, and I like to believe that my mood extremes were fairly mild. My hormones, of course, played a part in my perimenopause experience. But I know that how I cared for my body for all of those years created a healthier self, that contributed to the ease. My focus on the big two, food and movement, was thoughtful and consistent. Over time I learned how to use and incorporate more vegetables, fruits, dried beans, and whole grains. I experienced a huge learning curve in how to prepare healthy dishes that my family and I enjoyed. My only real exercise for many years was daily walks.

Over time I’ve added various other forms of exercise, but during those premenopause and perimenopause years, walking was my movement.

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Here are some actions you can take beginning at any age - by starting these in your late 30’s or early 40’s, the better prepared your body will be.

Eat whole foods This simply means to eat foods that are as close to their original state as possible. Buy and prepare actual fruits, vegetables, grains, lean meats, and legumes. If you shop the perimeter of your favorite grocery store, you’ll have no problem finding these things. Try to avoid food that has been prepared in some way, or is in a box or can, or has been combined with ingredients that you can’t pronounce.

Move your body It doesn’t have to be for miles or hours.

Doctors have a variety of recommendations on how many minutes we should move each week. Generally, if you’re getting between 150-180 minutes a week, you’re right on target.

Your movement can be cardio (walk, run, jog, swim, bike, hike), strengthening (lift weights, perform resistance exercises), or balance-focused (tai chi, yoga).

Moving strengthens your heart and bones, improves brain health, and boosts your mood.

Make your adjustments one step at a time, approach it all with moderation.

No matter if you decide to get started years, or months, ahead of perimenopause indications, it is all beneficial. Whole foods and regular movement will serve you well for your whole life.

Nadine Pourier Blumenshine is a Certified Wellness Coach who guides, nurtures, and partners with mid-life aged women who want to build habits around food and movement, that support better health, larger self confidence, and physical change. Her idea of success is walking away from an interaction, and feeling that who she is as a person have supported that person in some way. Who wouldn’t want this from their health coach?! npbwellnesscoach npbwellnesscoach healthwisdommagazine.com

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SUE B. ZIMMERMAN:

LIFE-LONG

Entrepreneur

It’s difficult enough to cater for your personal health while trying to juggle a career, family, social life, and enjoyable hobbies. However, any small business owner will tell you, it’s almost impossible to do while running your own business in conjunction with living daily life. When running your own business, it’s incredibly easy to 42

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put your own needs aside so you can devote as much time and energy as possible into your work. But neglecting your wellbeing is just as bad as letting your business falter.

Though it may seem strange, self-care should be a business goal. And no one knows that better than Sue B. Zimmerman. Presently, she teaches small business owners how to utilize Instagram marketing strategies to establish and grow an engaged Instagram following that converts into business and has a knack for balancing work and personal wellbeing. But it wasn’t always that way.

As a self-employed Instagram coach, Sue B. has the freedom to work for herself and create her own hours, while retaining the freedom to fit in habits that ensure she’s being the healthiest, most productive version of herself.

Habits like drinking warm lemon water, writing down 5 things she’s grateful for daily, scheduling walks to break up the work, and eating healthy and staying hydrated keeps her from burnout.

She refers to herself as a “lifelong entrepreneur,” and has over 30 years of business experience in sales and marketing, including selling on QVC. For the past 7 years, she has been focused on teaching Instagram marketing and growing a thriving community of women business owners who want to make an impact and become the go-to authority in their niche.

But it wasn’t always that way.

“I absolutely love coaching clients to gain confidence, build authority and create micro communities in their zone of genius so they can intentionally show up as a leader who creates positive energy and gives value to those they are meant to be doing business with,” she explains.

Sue B. currently has a 90-day high end, high touch coaching program called Ready Set Gram Pro that gives students intimate access to herself and her team on a daily basis and includes a live coaching call with their entire community once a week. “This advanced level program not only teaches biz owners Instagram,” she tells us, “but also helps them understand how to level up their online influence and authority.”

Before she began teaching online, she had a retail shop. While it was a success according to the numbers, “the schedule was nothing short of a marathon.” Her work day consisted of merchandising the store, taking inventory, and ordering stock, and in her free time, she was working 14 hours a day selling at local pop up shops.

What seemed like freedom and flexibility from working for herself, wasn’t really freedom at all. So many business owners believe self employment is ideal because you’re working from home or for yourself, creating your own hours, and beating your own drum. But the reality is you’re the sole employee, in most cases. And a lot of small business owners let their personal health suffer at the business’ expenses.

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“I know this can certainly be a problem for those that work from home, but it’s not for me because I make it a priority,” says Sue B., “It’s important to me that I turn this around into a positive because I wake up every day thinking about how I can be the healthiest version of myself.”

In addition to developing healthy habits throughout your work day, here are 4 of Sue B.’s top tips on cultivating a productive, happy, and healthy life as a business owner: Do what you do best and utilize those around you to do the things you don’t want, don’t like, or don’t have the time to do.

Move your body in some way every day. “I try to get 10,000 steps every day,” she says. “Often, I’ll look at emails and do engagement when I’m on the treadmill or riding a stationary bike so I can get my workout in.”

Smile often. “I smile at strangers. I smile to show appreciation. I believe that smiling can not only make you more approachable but also attract good energy.”

Do everything that makes you happy outside of work – travel; see shows, movies, and concerts; visit galleries; visit friends; craft; exercise.

Learn more at suebzimmerman.com youtube.com/user/suebzimmerman @theinstagramexpert

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weather HOW Wether CHANGES CAN changes AFFECT YOU IN MENOPAUSE

Almost everyone understands that the food that they eat, how much exercise they do, how much sleep they get, what level of sickness they are exposed to and even genetics affects their health. What many people forget is that weather can also have a huge impact on people’s physical well being, particularly in women experiencing menopause. healthwisdommagazine.com

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So just how does a change in weather impact menopausal women?

There have been many studies that have shown a link between menopausal symptoms and the seasons. Following the natural patterns of the seasons, it is more common for menopause to bloom in the springtime, like trees and flowers, although menopause can begin at any time of the year.

Probably not surprisingly, it is well established that temperature has a big affect on menopausal symptoms too.

Heat can exacerbate the hot flushes that inevitably come with menopause.

Hot weather can also increase the affect of night sweats and heat exhaustion.

Cold weather can pack a punch when it comes to menopause and its symptoms, often aggravating joint and muscle pains that are often associated with menopause.

Lets have a look at how the weather can affect menopausal symptoms and what we can do to relieve them

Summertime symptoms

Most people wont be surprised to learn that the main symptom of menopause made worse by the warmer weather is hot flushes. These are caused by instability in your body’s hypothalamus, which is essentially in control of regulating your body’s temperature. As the temperature rises in the summertime and you spend more time outdoors, the body’s hypothalamus is challenged to regulate a normal body’s heat, let alone a menopausal one! This means that hot flushes occur way more frequently when it is warmer.

Another major impact that the warmer weather can have on a menopausal woman is on her skin. During 46

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menopause, many women experience changes in their skin sensitivity and durability. Many women’s skin become thinner, meaning that it can tear or burn more easily, whilst others can develop an increased sensitivity to creams and lotions.

These are just a few of the common menopausal symptoms made worse by the change in weather. But don’t despair, there are some simple things that you can do to manage menopause symptoms during season change. These include: Wear loose, comfortable, breathable clothes.

Invest in equipment to help you cool off at night. We recently tested these Cool Wick Pj’s and found them to be very effective. These magic cooling cloths are also a godsend for women experiencing hot flashes at night.

Go for a swim or take a cold shower.

Swimming is a great way to release heat from your body and increase blood circulation. If you can’t get to a beach or a pool then try a cool bath or shower instead.

Adapt your diet to incorporate lots of fresh fruit and vegetables into your meals. Make sure that you are getting enough calcium and magnesium into your diet through the food you are eating and try to avoid food and drink containing alcohol, caffeine and refined carbohydrates.

Keep yourself well hydrated. Hot flushes cause your body to sweat and this can cause dehydration so it is really important that you drink lots of water and stay well hydrated all the time.

Wintertime symptoms

The cold weather can bring about a range of changes for our bodies, from increased appetite, resulting in weight gain, irritable moods and mood swings, dry skin and joint and muscle pain.

In a menopausal woman these normal changes associated with a drop in the temperature can be exacerbated with many women finding that the winter months can really have a huge impact on their mood, weight, level of activeness and skin. In the colder months people are less likely to get outdoors and exercise which has a major impact on mood, weight and general fitness. In addition, winter days are shorter and the lack of light can affect the hormones in our brain with melatonin playing a pivotal role in our sleep/wake cycle. In addition to melatonin it has been found that serotonin levels also fluctuate with the seasons, reaching their lowest point during winter meaning that a lot of women, especially menopausal women may experienced increased mood swings in the colder months.

These are just a few of the common menopausal symptoms made worse by the colder weather. But don’t despair, there are some simple things that you can do to manage menopause symptoms in the winter chill. These include:

Eating a well balanced diet will not only give you the energy to push through menopause but some foods can actually help to relieve the symptoms especially in the cooler months. Some winter super foods for menopause include: flaxseed, legumes, green leafy vegetables, prunes, cold-water fish and nuts and seeds.

Regular exercise will help to control your weight during the cooler months and will also naturally increase your serotonin levels and help moderate your moods.

Add light to your home. Both your melatonin and serotonin levels are affected by the amount of light you are exposed to, so if the weather is bleak and you cant get out in the sun bring the light indoors by way of bright indoor lighting.

The cold weather can affect joint mobility and stiffness so it is important to take some preventative steps to reduce the impact of the cooler temps on your joints and muscles. Add an extra layer of clothing to the affected areas, take lots of warm soothing baths, apply natural heat gels and look into natural anti-inflammatories such as turmeric and fish oil. If the joint and muscle pain persists it is important that you seek medical advice.

Considering the impact that the changing seasons may have on your body, and taking the necessary steps to reduce these effects can make a tremendous difference for your menopause experience. After all, you want to make it as easy as possible to go through menopause, correct? healthwisdommagazine.com

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Health & Travel:

HOW TO THRIVE NEXT TIME YOU TRAVEL 48

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Regardless of age or where you are traveling to, the key to a successful trip is in taking care of yourself whilst you are traveling.

The older we get, the more important it becomes, though as you are less likely to ‘bounce back’ in the same way that you did in your younger years

Here are some useful tips to ensure you arrive healthy and fresh at your destination: BEFORE YOU GO Like most things in life, pre planning and forward thinking is the key to smooth sailing. Although you can’t prevent unexpected illness or accident, the more prepared you are the less chance you have of running into trouble on your travels. Some suggested things to do before you go include: Visit your GP and discuss your travel plans. Undergo a complete medical check up and get any vaccinations that may legally be required for your destination. Discuss what medications you may need to take, and how they may be effected by time zone changes.

If you are experiencing menopause, it is also a good idea to talk about this with your GP, and discuss your concerns re your menopause symptoms. Your GP should be able to advise you on coping strategies and tips for these. If you are traveling long distances, also ask for some gentle exercises and techniques to prevent deep vein thrombosis. Stock up on any scripts that you may need for the duration of your trip.

Research where you are traveling to: Knowing a bit about where you are traveling to, the climate, food culture and medical facilities available will help you to know what you may or may not have access to, and hence what to pack and what to prepare for.

Take out travel insurance: What ever you do make sure that you have up to date travel insurance, including covering pre-existing illness if needed.

Consult your travel agent: As you get older your travel needs change and you might not be able to keep up the same pace as you did in your 20s so make sure that you take this into consideration when you are planning your travel schedule. Trying to jam too much in a short time frame or taking too many back-to-back flights can play havoc with your body clock and lead to exhaustion.

Plan a trip schedule that allows for some rest and recovery time and look into tour groups that cater specifically for travellers in your age bracket.

Book suitable accommodation: For most 40somethings, their days of slumming it at a backpacker hostel is over. Regardless of budgetary constraints, make sure that whatever accommodation you decide upon meets your needs. For travelers with reduced mobility, level access will be important, and for travelers going through menopause cool air - wether in the form of air conditioning or ceiling fans - is a must. whatever your specific needs may be make sure that your accommodation meets them. healthwisdommagazine.com

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Increase your exercise routine: If you know that you are going away then it is a really good idea to slowly try and increase your fitness level in the lead up to a trip. Gentle regular exercise will get you in the right physical condition to really enjoy your trip.

Plan your packing: Make sure that any regular medications are carried in your carry on luggage in case your bag goes AWOL. A pillbox is a good way to keep track of regular medication. Make sure you include any painkillers, antacids, insect repellent and sun block that you might need, and always pack a spare pair of glasses! Try not to over pack, as the less you have to lug around the easier it is for you to travel.

Prepare to fly: If you are flying then make sure that you have a loose, comfortable, warm travel outfit. Avoid alcohol and cigarettes and drink plenty of fluids. Make sure that you also familiarise yourself with exercises and stretches that you can perform comfortably on the plane.

WHILST YOU ARE AWAY Whilst you are traveling there are certain things that you can do in order to minimize risk of illness and ensure that you get the most out of your trip.

Some of these include: Sleep, Sleep and Sleep: The most important thing that you can do while traveling is to make sure that you get plenty of sleep. When you are crossing time zones, physically traveling and carrying luggage, your body needs time to rest and recover.

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Keep hydrated: Keeping hydrated is very important when you are traveling.

It is easy to forget to drink enough water so make sure that you keep a water bottle with you at all times.

Keeping hydrated will also help to keep constipation (a common side affect of traveling) at bay.

Exercise: Just because you are away is no excuse not to keep up your regular exercise routine. If your hotel has a gym then use it, otherwise use walking as a way to not only get the exercise you need but also to explore your new location.

Don’t’ skip meals: Routine is important for your body when you are travelling so eating regularly is essential to maintaining your energy levels.

Moderation is key: It is really easy whilst on holiday to over indulge in both food and alcohol. Keep in mind the evils of alcohol though: it is packed with calories, it disrupts your sleep and it causes dehydration. By all means enjoy a few cocktails, but be mindful not to drink to excess. Eating new cuisines can be very tempting and we can often find ourselves overeating whilst traveling. A good trick is to practice the Japanese concept of “Hara Hachi Bu� which means to eat until you are only 80 precent full. That way you are sure to avoid overindulging in food at least!

Pace yourself: OK, so keep in mind that you may not be as young as you used to be! Rome wasn’t built in a day, so take your time and adjust your

schedule to how you are feeling. Spread out your itinerary and make sure you include enough time for rest and recovery.

Take your medications regularly and take a multi vitamin: Forgetting to take your medication regularly can wreak havoc with your body so be vigilant about taking your medications at the correct times. It can also be difficult to eat healthy, balanced meals whilst traveling, so it certainly does not hurt to add in a daily multi vitamin to supplement your meals. For travelers over the age of 50, a natural anti inflammatory will also go a long way to helping you thrive on your travels.

Use wet wipes and hand sanitizer: These are a godsend for keeping germs at bay when traveling. Prevent the spread of germs and bacteria by using wet wipes or hand sanitizer to clean not only your hands, but also disinfect door handles, luggage handles and tags, and any other surfaces that may transfer germs and bacteria.

Eat and drink safely: The most common travel-related illnesses are gastrointestinal diseases. To reduce your chances of getting sick make sure that you wash your hands properly and regularly. It is also a very good idea to use boiled or purified water even when brushing your teeth, avoid ice and unpasteurised milk and dairy products and fruit and vegetables that have been washed in local water. Make sure that the food you eat is well cooked and eat it whilst it is hot!

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