How to Beat Insomnia Through Menopause
Menopause may be unavoidable, but that doesn’t mean you need to suffer through it. Menopause brings about many hormonal changes that result in various symptoms from hot flashes to insomnia. In fact, according to the National Sleep Foundation, over 60% of menopausal women experience sleep problems. If you need help getting a full night of rest, check out the list below for tips to fall asleep and stay asleep.
Exercise Regularly
Creating healthy exercise habits seems to have an endless list of health benefits and getting better sleep happens to be one of them. Not only does regular exercise reduce stress and anxiety, but developing a routine that you stick to also boosts the amount of time you spend in deep sleep— this is the part of your sleep cycle that helps you feel well rested. Exercise doesn’t have to be cardio either.
While cardio does expend energy, helping your body rest better at night, studies have also shown that mind-body exercises, such as yoga, can also work to calm the parasympathetic nervous system, which helps you relax. Spending just a few minutes daily on mind-body exercises can also reduce cortisol levels, lower your blood pressure, and boost your mood.
Avoid Caffeine to Beat Menopause Insomnia
No matter how tired and sluggish you feel throughout the day from your poor night of sleep, do not consume an excessive amount of caffeine and avoid it come the afternoon. Consuming a lot of caffeine or consuming it later in the day can affect your ability to fall asleep at night, thus creating a vicious cycle of needing caffeine to battle sleepless nights.
Relax Before Bed
Sometimes your body needs help relaxing before bedtime. Not everyone enjoys bathing at night, but if you’re up for it, try taking a warm bath or shower an hour or two before bedtime. The warm water actually helps cool your core body temperature, allowing your body to get better quality sleep.
Looking for another way to relax before bed? Try calming down with a cup of chamomile tea or a glass of warm milk. Drinking chamomile tea is thought to help calm people down and induce sleepiness due to an abundantly present antioxidant, apigenin. This specific antioxidant binds to certain receptors in the brain that decreases anxiety and prompts sleepiness. A glass of warm milk includes tryptophan. This is a substance the body uses to produce serotonin. While your glass of milk doesn’t contain enough tryptophan to change your sleep, it may still help you relax and fall asleep.
Maintaining a regular bedtime will also help promote better quality sleep. While many people think bedtimes are only for kids, research has indicated adults also benefit from a routine bedtime. By routinely going to bed at the same time, research has shown adults receive a better quality sleep and are able to stay asleep for a longer duration.
Keep it Cool at Night
If you suffer from hot flashes that contribute to your insomnia, you’ll want to keep your room cool at night. If you don’t want to lower your AC or need to keep it cool even in the middle of a Pennsylvania winter, invest in a fan that you can keep on all night. It also helps to wear light, moisture-wicking clothing to bed.
Hormone Replacement Therapy
Insomnia and hot flashes brought on by menopause are due to the decrease in estrogen and progesterone production in your body. To alleviate these symptoms, many women turn to hormone replacement therapy. Bioidentical hormone replacement therapy specifically uses hormones made using plant-based sources that are biologically identical to what the human body produces. This allows your body to use them effectively with less side-effects than synthetic HRT. With your hormones returning to a balanced state, you’ll be able to get back on track with a full night of sleep.
If you’re interested in finding out if bioidentical hormone replacement therapy is right for you, Renewed Vitality, located in Wyomissing, PA, is here to help! We’ll evaluate your symptoms and help you decide what’s best for you. Contact us today!
As family and work obligations fill our lives, it seems like decades pass by in the blink of an eye. However, as the birthday candles begin to count to 50, there’s no reason to waste a wish on reliving your 30s. As the fields of health and science continue to make improvements, we’re not only living longer, but we’re also maintaining a higher quality of life. While your 30s revolved around your family or career, your 50s are for you!
You may reminisce to a time when you were young and thought 50 was old, but now that 50 is here you simply don’t feel old. While a change in perspective may play a role in this, it’s also thanks to improvements in health, technology, and science. Not only do you understand more about how to maintain good health, such as the health risks of smoking, but there have also been improvements in the medical field. Now you can live your best life starting at 50 with time to focus on yourself and achieve all of your life-long goals.
Stay Active
In order to feel young for years to come, it’s important to stay active. It’s never too late to get in shape, and doing so will help you stay healthy and feel your best as you approach your 50s. Staying active doesn’t have to mean jogging or lifting weights. Go for a hike, take a walk around the neighborhood, or take the grandkids for a walk to the playground.
Cultivating a practice that integrates the mind, body, and spirit with tai chi or yoga is also beneficial! According to the Harvard Medical School, tai chi serves as a wonderful supplement in the prevention or rehabilitation of many conditions associated with age. Yoga also offers modified practices such as chair yoga for those who may have chronic pain or osteoporosis.
Spend Time With Those Close and Dear
Feel your best by spending time with those close to you! Spending time with your grandchildren will help you stay young and create lasting memories. Teach them your favorite board game, have them help bake their favorite cake or cookies, or take them on a local excursion to your local park, playground, or kid-friendly event.
Share your love and expertise with the rest of your local community as well. Follow a life-long passion of helping animals, kids in need, or the homeless and volunteer, or join a local group or organization and find others that share similar interests. Maintaining social connections as you age will help you stay young and feel your best!
Embrace What Feels Good to You
Your 50s provide you with the freedom you may have lacked in your 30s as you had to focus on a career or raising a family. Now, it’s time to focus on yourself and find what feels good. Pick up a new hobby or set a goal to travel to a new destination. By fulfilling your life-long aspirations you’ll not only feel more accomplished with each passing year, but you’ll also feel more joy and satisfaction with each accomplishment.
Make your 50s your best decade yet! If physical activity and proper nutrition are not enough to keep you feeling your best, hormone replacement may be beneficial for you. If you’re experiencing symptoms such as insomnia, depression, muscle loss, or weight gain, you may benefit from hormone replacement. Schedule an appointment today with Renewed Vitality!
As you all know, Pennsylvania has set strict shelter-in-place orders to help slow the spread of the Coronavirus pandemic. While it’s important to follow the guidelines to protect those in the community as well as your own health, it can be hard to find ways to stay connected and entertained without leaving your home for long periods of time. Read below for ideas on ways to curb your boredom while at home.
Check Out a Local Virtual Attraction
Although many local businesses have closed their doors temporarily due to COVID-19, you can still visit some attractions through free virtual tours online. Hawk Mountain Sanctuary is a popular spring and summer destination for hiking and birdwatching but until the trails open back up, you can still connect with nature, learn about animals and hear from scientists and educators with new online programs every week.
The Reading Public Museum has also been ordered to close temporarily, but you can still learn more about some pieces in their collection on their website. Browse their Arms and Armor exhibition, read about Pennsylvania German objects, or find one of their other collections that interests you. If you enjoy learning about the history of aviation, the Mid-Atlantic Air Museum also offers a virtual tour of their space online. Take the tour here.
Tackle Home Projects
Now that we have all been spending more time in our homes, it’s common to have noticed home improvement projects or DIY crafts that you want to tackle. Don’t wait any longer! Grab your paintbrush or hammer and get the job done. Whether it’s adding a fresh coat of paint, thoroughly spring cleaning, or sprucing up your yard for when backyard barbecues are eventually allowed, use this slow time at home to check off the items on your to-do list. You’ll enjoy spending time in your new and improved space and feel productive and motivated to tackle even more projects.
Connect With Friends and Family
As important as it is to social distance during these times, it can be difficult to do so when you feel like you are missing out on big milestones with your family and friends. But technology can change that! Use video calls to stay connected even from a distance. You can be a part of your grandchildren’s birthday parties or host a family game night all through a video call while staying home and staying healthy.
Another popular trend that many families are doing to stay connected and celebrate big events together during these times is with drive-by parades. If you have a family member or friend celebrating a birthday, graduation, engagement, or birth of a child during quarantine, decorate your vehicle and organize a parade with other friends to drive by their home to show your support. They will appreciate the thought and enjoy seeing you, even if it’s from a distance!
Try New Recipes
Cooking and baking doesn’t have to feel like a chore. Use the extra time home to experiment with new recipes and find tasty meals. Once shelter-in-place is lifted, you can plan a dinner party with your closest friends that you’ve been missing and use the delicious new recipes you found to serve to your guests. If you need some help finding healthy recipes, browse our past blogs for inspiration.
Host a Viewing Party
Do you miss family movie night? Well we have good news for you! If you, your family, and your friends have a Netflix subscription, you can schedule a time to all watch a movie or show synced together through the Netflix Party extension. The feature allows you to play or pause the movie or show collectively as a group, and discuss the showing through a group chat.
If you don’t have a Netflix account, you can still access many new concerts, videos, and movies being released amid COVID-19. Musicians and artists are filming and streaming concert specials, tutorials, and programs so be on the lookout for ones that interest you. Remember, this is only temporary and you are not alone during this time. There are many ways to stay productive and entertained while home.
It’s official. Punxsutawney Phil did not see his shadow, therefore we’re in for an early spring, and warmer weather, hopefully! You may be at that point in winter where you’re suffering from cabin fever and itching to get outdoors. Well lucky for you, Berks County is full of many great outdoor recreation spots for you to enjoy this spring and summer.
Antietam Lake Park
Antietam Lake Park offers 643 acres just east of the City of Reading and includes scenic ponds, access to Antietam Creek, meadows, and demonstration gardens. The outdoor site also features over 12 miles of interconnecting trails and a 22 acre Angora Fruit Farm, which is used as an outdoor classroom for year-round environmental education programs.
Blue Marsh Lake Recreation Area
Whether you want to participate in a guided hike, go for a bike or horse ride, have a picnic by the swim beach, take your boat for a cruise, or cast a line in, the Blue Marsh Lake Recreation Area has an activity for everyone to enjoy.
Blue Rocks Family Campground
Become one with nature when you pitch a tent or park your camper at the Blue Rocks Family Campground in Lenhartsville, PA. The camping destination is home to the Blue Rocks Boulder Field and is surrounded by miles of hiking trails with access to the Appalachian Trail.
Chapel Hill Golf Course
Whether you’re an ameatur golfer or a professional, teeing off at the Chapel Hill Golf Course in Reading, PA can be a fun challenge! Test your skills on the beautiful green course and finish your day by enjoying refreshments at the clubhouse.
Hawk Mountain Sanctuary
If you’re interested in bird watching, Hawk Mountain Sanctuary is the place to go! Bring your binoculars and prepare to be amazed at the majestic creatures that fly by. The view atop Hawk Mountain is beautiful and the sanctuary hosts many educational programs and classes year-round for visitors of all ages.
Hopewell Furnace National Historic Site
Step back in time and explore the Hopewell Furnace National Historic Site. Dating back to 1771, the iron plantation was once used to provide shot and canons for George Washington and then stoves and pig iron. The site is surrounded by French Creek State Park and State Game Lands and visitors can tour the property and buildings, watch a theater program, and visit the museum.
Pulpit Rock and Pinnacle Loop
While the 8.7 mile Pulpit Rock/Pinnacle Loop circuit is more advanced than some of the other hiking trails in Berks County, the breathtaking views are well worth the climb. The trail, which is located near Hamburg, PA, reaches 1300 feet in elevation and peaks with a view of the entire region spanning below.
Union Canal Towpath Trail
Take a leisurely stroll down the same path that mules once used to pull canal boat cargo down — the Union Canal Towpath Trail. The canal was originally 80 miles long when it was completed in 1827 and connects Reading to the Susquehanna River. Experience a piece of Berks County’s history as you get outdoors this season.
Explore Berks County
Getting outdoors and exercising is not only beneficial for your physical health, but your mental health as well. There is no better place to appreciate the great outdoors than our own backyard in Berks County. The region’s picturesque waterways and 125 miles of biking and hiking trails offers limitless outdoor fun for every adventurer.
It is not uncommon to have a negative mindset about aging. Some individuals no longer see their birthday as a celebration or choose to celebrate their “29th” birthday for eternity. Not only can aging be hard on the body physically, but additional challenges and health setbacks that come with aging can also take a toll on your mental health.
You may look and feel different with each additional candle added to your birthday cake, but aging is inevitable and a normal part of life. Instead of obsessing over staying young forever, focus on staying healthy and happy. Celebrate your years and don’t let your age get in the way of actually living.
Set Yearly Goals
Working towards a goal is great for the mind — it provides a sense of worth, fulfillment, and pride. Maybe you want to travel to 5 new places, master a new skill, stick to a gym routine, or get that promotion at work. Whatever your personal goals are, once the year has passed, you can look back and see all that you’ve accomplished.
You won’t feel remorseful that you’re another year older, instead you’ll feel motivated to further expand your list of goals and conquer them once again.
Volunteer in Your Community
As you get older, you may find you have extra time on your hands. Using this time to volunteer in your community or giving back can give you a positive outlook. Not only will you feel good about helping out in your community, but you will also be making a positive difference in other peoples’ lives.
Find a cause you’re passionate about — whether it’s the local animal shelter, hospital, or food bank — and give them a call. They will be very appreciative to hear from you!
Participate in Social Engagements
One of the hardest parts about aging is losing touch with those who you were once closest to. Many adults get married, move away, and start a family or get busy with their own responsibilities that former friendships aren’t always prioritized. Feeling isolated and lonely while aging can make it very difficult. It helps to know that there are others going through the same changes that you are and are there to talk about it with you.
Seek out social engagements to attend or groups and classes to join. You can meet individuals with similar interests and hobbies as you.
Prioritize Your Health
Age is only a number. If you treat your body right with the proper nutrients and exercise, you may feel decades below your actual age. Don’t let your number slow you down. Stay active through low impact exercises that put less harmful stress on the body such as walking, yoga, and swimming.
When it comes to planning your meals, moderation is key. We understand that you deserve the sweet treat here and there and we’re not telling you to avoid your comfort foods altogether, however focusing primarily on eating a well-balanced diet can make you feel great!
Exercise Your Brain
Just like your body does, your brain also needs daily exercise and this becomes even more critical as you age. Stimulate your brain by doing crossword puzzles, reading books, and learning new skills, such as a second language.
Studies have proven that keeping your brain active can help prevent dementia and promote mental health.
Celebrate Your Age
The next time your birthday rolls around, break out the streamers, confetti, and party hats because it’s a reason for a celebration! You can look back at your past years and see all you have accomplished, look forward to all that you will experience, and appreciate how great you feel AND look for your age.
Every age brings something new and exciting whether it’s becoming a grandparent for the first time or finally qualifying for senior discounts. Embrace it and adopt a positive mindset toward aging.
There is a lot to celebrate during the holiday season, and with these festive months comes many invites to holiday parties and excuses to host small gatherings with family and friends. Whether you’re the host or the invitee, it can be difficult to choose the perfect outfit for every occasion. We outlined a guide of comfortable yet chic outfit ideas for every event that will not only help you look good, but feel good too!
Casual Gathering
You don’t have to ditch your favorite pair of jeans when attending your friend’s Secret Santa event or casual house party. Instead, add seasonal texture to your denim, such as a red or green velvet top, faux fur vest, or sequin accent piece to dress up a dressed down look and add a festive touch.
A cozy winter sweater can be dressed up with a fashionable printed scarf or statement necklace, or you can sport a solid turtleneck shirt under a patterned poncho or kimono cardigan, which are also in style this season. Feel free to accessorize the outfit with heeled-booties and your go-to jewelry to add an additional pop of color. For a casual event, you can choose comfort without sacrificing style.
Office Party
Many offices plan holiday parties in December and, to some, picking a look for the occasion that is sophisticated and professional yet fun and festive can be a challenge. You want to dress to impress without going overboard, but don’t overthink it.
Try wearing a printed, festive skirt paired with a solid-colored top instead of your usual work trousers and blouse. A classic pencil or a-line skirt and top duo is a timeless, feminine look that isn’t overly casual or fancy, and choosing an option in a rich, holiday color or fancy pattern or fabric is the holiday touch you need. You can style the outfit with a blazer or belted pea coat and tights for a seasonally appropriate look for the cold winter night. Let the celebrations begin!
Cocktail Hour
‘Tis the season for holiday cocktail parties complete with delicious finger foods and festive beverages.
Velvet tops and dresses in basic black or jewel tones are a popular trend this season. Pick your favorite, most flattering cut – anything from a wrap dress to a peasant top, mock turtleneck to a deep vee, works in this structured fabric – and the rich, luxe velvet will take your outfit to the next level. Accessorize with a sequined clutch and a pair of sparkly, strappy heels, and throw on a shawl or faux fur stole to keep you warm. You’ll earn the title of best dressed at any evening cocktail soiree.
Black Tie Celebration
When the ball drops this year, make sure you are ringing in the New Year in style and glamour. New Year’s Eve is the occasion to go all out and sport an outfit that lets you shine at the party.
While you can’t go wrong with your trusted “little black dress,” you can also opt to stand out in an elegant gold, silver, or sequined gown, midi dress, or romper. A sleek jumpsuit is also a fantastic alternative and can be paired with stilettos and statement jewelry to tie the whole look together. You’ll be toasting to this fun and sophisticated outfit when the clock strikes midnight!
Look and Feel Fabulous
With our 2019 Sophisticated Holiday Party Outfit Guide, you’ll be appropriately dressed for every occasion. We helped make your outfit selection easy, so the only hard decision left to make is what dish or gift to bring to the party.
Now that you’re looking fabulous in your festive style, you can feel fabulous with Renewed Vitality’s safe and effective hormone imbalance treatment options. Don’t let the uncomfortable symptoms of a hormone imbalance ruin your fun at your holiday parties this season. Contact us today to learn how we can help you feel like yourself again.
The end of the year is a busy time for many families. There are gifts to shop for, family meals to prepare, and parties to entertain. While it’s the most wonderful time of the year for many, it’s also the most exhausting.
With age, comes decreased energy levels and the holidays can leave one feeling drained and unable to check everything off their to-do list. Give yourself a gift this season and put your health first. We have included tips below to help you renew your energy and promote positive aging.
Eat Balanced Meals
Holidays can make it difficult to stick to a healthy, well-balanced meal plan. With Christmas cookies and desserts tempting you or the convenience of fast and easy processed dinners, you may not be getting the proper nutrients needed.
Whole foods, such as fruits and vegetables, can give you antioxidants, minerals, and vitamins to boost your energy level. It’s important to get the appropriate amount of calories daily that your body needs in order for it to turn the substance into energy. Try avoiding “high-glycemic” foods, which includes white rice and bread, baked potato, and sweet desserts. The foods can cause fast spikes in your blood sugar, and while you may feel a boost of energy, the sugar crash may leave you more drained than before.
Another meal to eat in moderation is red meat. It takes the body more time, and energy, to digest, which can leave you feeling tired after a meal. Meat still carries necessary vitamins that your body needs, such as vitamin B12, but you can supplement with over-the-counter vitamins or non dairy milks including soy and almond.
Drink Plenty of Water
Fueling your body with the necessary amount of water may often times be an afterthought but it plays a vital role in supplying you with energy for the day. Healthline reports that the average adult should consume about 2 liters of water a day, even if they do not feel thirsty.
The body loses water throughout the day through sweat and urine and one must replenish it to not feel the effects of mild dehydration. Not only will the adequate amount of water give your body the energy it needs, but there are also studies that show it improves brain function and mood, prevents headaches, helps boost metabolism and lose weight, prevents constipation, and improves skin hydration plus more. Fuel your body with what it needs or you could experience the uncomfortable consequences.
Get Enough Sleep
While you may be thinking that “getting enough sleep” is easier said than done in this busy time of the year and even when you do lay down in bed, you can’t seem to doze off, there may be a few tips that could help.
Try setting a routine and sticking to it. Go to bed the same time each night and wake up at the same time each morning. Your routine before bed should ditch screen time and instead involve reading a book, drinking hot bedtime tea, and meditating to relax your body. Do not nap during the day as that can confuse your internal clock, but instead be active.
Get Moving
While maintaining an active lifestyle may have you convinced that it is the reason for your fatigue, exercise and moving more throughout the day is actually a proven technique in boosting energy levels and preventing dips.
Take a morning walk outside to get your day started. The fresh air, movement, and vitamin D from the sun will all contribute to supplying you with the energy you need to get through the day and tackle your holiday to-do list. If the weather is too cold, you can take a stroll around your local mall and shop for the perfect Christmas gifts at the same time! You can also read more about the best low impact exercises for getting older here. Only do as much as you feel you can handle, even if it’s just a few minutes a day. You can gradually add in more exercises and you’ll start to notice how it helps your energy, mood, and overall health.
Talk to a Doctor About Hormones
If the tips above have still proven unsuccessful in boosting your energy levels this holiday season, it may be time to talk to your doctor about hormone replacement treatments.
Insomnia, lack of motivation, and decreased or no energy are all symptoms of a hormone imbalance. No matter how mild or severe your case is, a hormone imbalance can cause a significant amount of discomfort and inconvenience during your days, but it is highly treatable. At Renewed Vitality, we offer safe, effective Bioidentical Hormone Replacement Therapy to help you find your balance and fuel your body for the holidays.
Get the Energy You Need to Fuel the Holidays
You don’t have to limit your activities and planning this season because of your exhaustion. With the tips listed above, you’ll be able to enjoy the holidays with your loved ones and remain the superior host you are every year!
Contact us today to find out how we can help you.
Activity is important at any age. Maintaining a healthy and active lifestyle keeps our bodies adaptable, our minds sharper, and our hearts happier. Activity isn’t only limited to our physical well being however. A lively social life is vital to keeping up with the effects of aging. Studies have found that those of us who maintain a healthy level of social activity do better overall than those who live solitary lifestyles.
The Science
We work our whole lives towards being able to retire in peace, but once you reach that milestone, what do you do to stay connected? Most people maintain a social circle with their friends from work, but when you don’t go into work anymore, you may lose touch. This can lead to clinical depression when coupled with a lack of continued activity. It can be difficult to get back into the social sphere when not working almost every day, but there is evidence that an engaging social life is just as important as a physically active one.
What Can You Do?
Finding ways to get out there and socialize might be challenging if you don’t know where to look. Here are a few suggestions for ways to pump new social activity into your life at any age:
Reconnect Socially
When you have more free time, you can spend some of it reaching out to those people you might not have had time for when you were more busy. Thanks to the internet, our world is more connected than ever before, so it’s easy to reach out and send a message to someone. You can stay up to date with people who live on the other side of the country, and more easily set up social get-togethers with people who live much closer.
Join A Local Organization
Idling at home can be relaxing at first, but many people don’t want to spend all of their free time sitting at home doing nothing. Finding new ways to engage and apply yourself as you get older is a great way to meet new people and keep yourself active. Whether it’s a community garden, book club, or community enrichment group, finding a new way to regularly invest yourself socially can keep your spirits high.
Try Out New Hobbies
If your current hobbies aren’t grabbing you the same way they used to, it might be a good time to learn a new skill, or develop a new hobby. This can fall in line with the above suggestion of joining a local organization. In most places there are options for adult education and retraining for new vocational services. It might not be a new career, but exercising your brain in a fresh setting can do wonders for mental elasticity.
Flex Social Skills
Beyond putting yourself in a situation where social situations are more likely, why not seek out groups that focus entirely on social activity. Improv groups, local gaming groups, and the like can put you in direct connection with other people who are also looking for the same social interaction. Finding a regularly meeting group creates a schedule, and depending on what the focus is, there can also be serious goal setting as well. Just because you haven’t tried something similar before, don’t be quick to discount it.
Don’t Let Yourself Lapse
In the same way that exercise isn’t a one-and-done affair, social activity needs to be consistently nurtured. If you find something that works for you, keep at it! Engaging in a new hobby doesn’t mean you’ll instantly take to it, or that it’ll be easy. Making new friends in new situations can be challenging, but embrace the challenge. Social interaction is vital to personal health and growth, and there’s no rule saying you ever need to put that development on pause!
