Whole Life Transitions

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Whole Life Transitions

• A Balanced Look at Menopause

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Midlife/Perimenopause

• Midlife brings fourth the natural changes that
  result in menopause.
  
• Midlife is great time to review your life,
  including life style behaviors, life choices,
  health risks and happiness quotient.
  
• Where are you in your life? How will your
  present choices influence you health?

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Menopause

• Is the permanent end to menstruation
• Cessation of menses for over a year

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Normal Life Transition

• Peri-menopause menopause are normal life
  transitions.
  
• Just as with other life transitions, changes
  occur in all dimensions of our life (physical,
  psychological/Mental Spiritual).
  
• Life transitions can be exciting, stimulating,
  annoying or scary.
  
• It is just a matter or choice perspective

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What is happening
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Hormonal Fluctuations

• Reproductive Years
• Perimenopause
• Menopause

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Living Life in Balance is the Key

• How you live your life has a direct impact on
  your health.
  
• Being healthy is a choice.

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Aspects of Whole Health

• Life Style, Diet Nutrition
• Hormone Balance
• Exercise
• Meditation or Prayer
• Intentional Living
• Life Satisfaction/Happiness quotient

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Basic Nutritional Requirements

• Eat organic
• Reduce sugar and white flour
• Eat 5-9 servings of fruits vegetables daily
• Choose lean meat
• Consume good fat daily (omega 3s)
• Consume fiber daily

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Nutritional Requirements, Cont.

• Consume plant estrogens (soy, pinto, red, kidney,
  chic pea, soy nuts, tofu, soy milk).
  
• Consume dairy or calcium equivalent daily.
• Drink pure water 6-8 glasses daily.
• Avoid overeating.
• Take Multivitamin (women over 40 formula) Omega
  3 daily.
  
• Avoid heating in plastic/Teflon

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Five Foods to Help Prevent Breast Cancer per Dr.
Weils

• Soy- Eating soy appears to block estrogen
  receptors. Weak plant estrogens displace
  estradiol, your bodys more potent estrogen form
  of hormone, blocking receptor sites.

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Fruits Vegetables

• A diet rich in fruits and vegetables helps
  prevent most forms of cancer.
  
• Scientist suggest the protection may come from
  plant chemicals called polyphenals and
  caratenoids.
  
• Compounds act as antioxidants and prevent damage
  to DNA that can trigger cancer growth.
  
• Dr. Weil recommends nine servings daily (organic
  /rainbow)

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Green Tea

• Power antioxidant (polyphenols)
• Recent study
• Drinking 5 cups of green tea daily reduces breast
  cancer risk by 22 percent (Carcinogenesis, July
  2006).
  
• Drink at least 1 cup daily.

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Fish

• Oily fish is protective against breast cancer
• Omega 3s help to metabolize hormones into safer
  compounds
  
• Vitamin D associated with decreased risk of
  breast cancer
  
• 2 to 3 serving week (Alaskan sockeye salmon,
  sardines and black cod)
  
• Or 1-2 grams of fish oil daily

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Flaxseed

• Sprinkle 2 tablespoons of ground seeds a day to
  cereals, salads cooked vegetables.
  
• Flaxseed Contains Omega 3s Ligans
• Ligans
• Appear to play a role in thwarting cancer
  growth.
  

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Foods to Limit or Avoid as Part of the Breast
Cancer Prevention Strategies

• Sugar
• Red meats
• Charred meats
• Partially Hydrogenated oils
• Alcohol

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Exercise

• Exercising regularly has many health benefits
• Improves Physical Health
• Improves Mood
• Improves Energy
• Helps with weight maintenance

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Lipid Levels

• Total Cholesterol
• Triglycerides
• HDL (Protective) 60 mg/dl
• LDL (harmful when elevated)

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Lipid Levels

• Goal
• Total Cholesterol
• HDL 50mg/dl
• LDL
• Triglycerides

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Life Style Changes

• Obtain only 30 of calories from fat
• Eat plenty of soluble fiber (oatmeal, oat bran,
  beans, peas, rice bran, barley, citrus fruit,
  strawberries, apples).
  
• Reduce your intake of meat, whole milk and
  cheese, butter eggs (saturated fats stimulate
  production of LDLs
  
• Avoid trans-fats (raise LDLs, lower HDLs)

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Life Style Changes Cont.

• Maintain ideal body weight
• Losing 10-15 lbs will lower cholesterol
• Exercise regularly (plays major role in
  increasing HDL)
  
• Quit smoking (Raises Total Cholesterol lowers
  HDLs)
  

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Supplements

• Folic Acid-800mcg/day, B12-1000 mcg/day B6
  -50mg/day.
  
• Vitamin E- 200-400 IU/day
• Omega 3s 1-3 capsules /day
• Green Tea 240-320 mg/day/several cups per day
• Garlic 600-900 mg/day capsules (4 gs fresh)

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