If you are a "hot Mama" read this

I've personally experienced very few Menopausal symptoms, but I have friends that could benefit from this advice given by Womens.health.com. Middlebury Chiropractic has a new product by Metagenics called ESTROVERA which has helped many of our patients with hot flashes.

If you’re dealing with fatigue as you go through menopause, try these eight simple tricks to boost low energy:

Exercise daily.
You should aim for at least 30 — and preferably 60 — minutes of exercise most days of the week. “It produces those feel-good hormones and gives you the energy you’re looking for when you’re not feeling good.” Some people find it helps to exercise earlier in the day rather than close to bedtime.

Cap caffeine and alcohol consumption.
Caffeine and alcohol can both affect energy levels and interfere with getting a good night's sleep if you indulge in the evening. Nicotine can also have this effect, so if you smoke, quit. You’ll find you have more energy without artificial stimulants.

Limit food portions.
Being overweight during menopause can cause you to feel sluggish. The best diet is one that is rich in fruits, vegetables, and whole grains and that includes lean sources of protein (poultry, lean meats, and fish) and low- or no-fat dairy products. Limit the amount of fats and sweets you eat. Eating smaller meals more frequently can provide energy throughout the day. But if you eat more often, be sure you’re not overeating — watch your total calories.

Embrace relaxation.
How do you unwind? Whether you like to read, take long walks, or meditate, take the time to indulge in your favorite activities. Stress and anxiety could be causing your fatigue, and relaxation techniques can be very helpful in learning to overcome them.

Get your Zzz’s
Another menopause symptom is hot flashes or night sweats, which can keep you up at night. This may require keeping your bedroom cooler than you usually do. Use a ceiling fan and wear lighter bed clothes. Make sure the room is dark and set your body clock by going to bed and waking up around the same time every day — even on weekends.

Drink water and stay hydrated.
“You need to nourish your body with healthy food and water,” Jonekos says. Thirst is your body’s way of telling you that you need more fluid. When you’re dehydrated, your body has to work harder to perform. Dehydration also can cause nausea and difficulty concentrating. Keep a water bottle handy so you can drink when you’re thirsty. Choose water or caffeine-free tea or coffee — not calorie-laden drinks, as weight gain can make you sluggish.

Don’t overbook.
You may be fatigued because you’re trying to do too much. Learn to say no. Know your limits and what you can and can’t accomplish in a day.

Try herbal remedies such as Black cohosh and Valerian. If you are on medications, check with your doctor to see if these herbals interfere with your medication.

Foods to watch out for if you have hot flashes are: hot spicy foods, hot caffeine drinks, and alchohol. If you suffer from sleepless nights consider Metagenic's product called: Myocalm PM. It contains calcium, magnesium and valerian root. It is most effective if you can't sleep because of nerve or muscle pain when you go to bed. My most effective method is to recite the 23rd Psalm as I am falling to sleep. If I recite the chapter more than once, I get up to get MyoCalm PM. Hey, whatever works for you.