Yet Another Menopause Update

Aahhh, menopause. What is there to say? If you think menstruating is the "curse", wait til you try stopping.

It turns out that the first post that I did helped me to focus on what's going on to set a plan manage symptoms. The second update let me see how I kept to or failed in planning. I think the secret is to only identify a few things at a time so that they are more manageable.

So here's my two cents, and my own experience. Follow up to plan:

1. Menopause - I can report that it still sucks. Hot flashes come and go, currently in a "come" phase. I'm boiling hot in head and chest, freezing everywhere else. I have noticed that they are mostly triggered by stress or annoyance. On the plus side, it forces me to remember to breathe deeply and not feel stressed or annoyed. Still getting bad headaches, about every 28 days.

2. Sleep - still my number one preoccupation. Slight improvement with a trial-and-error combination of approaches. More details separately.

3. Exercise - I'm getting plenty because I am walking 2 - 4 miles six days a week, and running at least a mile four days a week. I know this is a good thing, but I haven't lost any weight as a result. So disappointing.

4. Health - Remembering to wash hands very frequently, and so far not even a cold. This is very unusual for me. Also got a regular flu shot (but not H1N1.)

5. Eating - I eat pretty healthy, and not too many processed foods. But I still need to lose 100 pounds and it seems impossible.

I don't think I need a new plan at present - just keep working to reduce severity of menopause symptoms and maintain (and improve) overall health.

If you are just starting this menopause phase, I can tell you that I spent a year in panic as each new symptom started and seemed overwhelming. I'm more practical about it now, but managing menopause is a little bit like gardening - it takes time and patience to get to the end of the season.

How are YOU doing?

Love,
Owlette

To Sleep, Perchance to...Sleep

I know my crappy little blog doesn't have many readers, but are all of you SLEEPING? (Not now, I mean in general. Although I wouldn't mind a comment or two if you wake up.) Sleep is so important that's it's considered a form of torture to keep someone awake.

I am really tired by 5:00 PM, and sort of speechless by 8:00 PM. I'm not that much fun in the evening, and if we do go out I'm looking forward to going home by 9:00. I've got to find a solution here. I think that there probably isn't one answer, and that everyone has to try and find the right combination for herself.

I feel like I'm on the right track with the herbal formula prescribed by my doctor of Chinese Medicine, but I'm not quite there yet.

Next up: adding more calcium and magnesium. Studies seem to show that it can be an effective sleep aid. I'll be adding 1500 mg of Calcium Citrate (in a divided dose), 1000 mg of Vitamin D3, and 750 mg of Magnesium.

I'll ask again: if you have trouble sleeping, what works for you?

Love,
Owlette

Another Short Update

The time just flies, huh? So another update is due.

1. Menopause. Sucks worse than ever. Back to getting a monthly migraine and bloating for which there are no descriptive words. It would seem impossible for any one human body to retain so much water without exploding. Recently I started getting hot flashes of intense intensity (yep. that's how they feel. don't question me.) Drenching, must-mop-my-face-like-a-day-laborer-because-otherwise-I-would-be-blinded hot flashes. Followed by what I can only call cold flashes where I am suddenly freezing and need a blanket. It's like I have no internal temperature regulator.

2. Sleep. Needs its own line now. It's been months since I had a full night's sleep. It's so bad that even hot flashes take a back seat. No problem falling asleep, but staying asleep? Impossible. Some nights I just wake for a few minutes every hour or so, but other nights I may be awake for hours. I have tried almost every single trick in the book:

a. I go to bed and get up about the same time every day.
b. I ease into sleep time with a calming routine.
c. I drink only one caffeine drink a day, in the morning.
d. I exercise 5-6 days per week.
e. No work in the evenings.
f. No tv in bed.
g. If I'm awake for more than an hour, I get up and read in another room.
h. Sleeping room is dark and well ventilated.
i. I use a C-PAP machine for sleep apnea, without fail.
j. OTC herbal sleep remedy made no difference.
k. Remifemin made no difference.
l. Custom Chinese herbs do not seem to make a difference, even tweaking the formula.

The only thing I haven't done is give up my single glass of wine or beer with dinner. *sigh* If that does the trick I will want to jump off a building. I'm stubbornly resisting it.

3. Fitness. Foot injuries have not really healed, but I'm running when I can and walking otherwise. Most days. When I'm not incredibly lazy.

Follow up to plan:

1. Went to the doctor for a full check up (good health, keep exercising, lose some damn weight.) I asked about my crap immune system and was told that I was fine and to wash my hands more. Damn if that didn't make a huge difference. I now consciously try to remember not to touch my nose or mouth after touching lots of public things (like being on the subway) until I can wash my hands.

2. If I'm not running, I try to at least walk for a couple of miles every day. It still seems to aggravate the foot injury so I'm trying to find the right mix.

3. Ran in another 5K with my Skull n Bones team in July. I didn't want to, didn't feel trained for it, but I did it. And because I am stubborn, I ran every step. I was the dead last finisher. (And the world didn't end, and I didn't die of embarrassment, contrary to my expectations.)

4. Eating Plan. So NOT up to speed on this. I have no idea what my blockage on this topic is.

So NEW plan:

1. Owlette must SERIOUSLY lose weight. Perhaps a full time food-nanny?

2. Keep up exercise program. The latest is that for the relay marathon next year, the team has decided that we will all shift one position. That means I start with a 10k (6 miles) run. Last year my cousin did it with a sprained ankle (obtained in mile one.) So there isn't a lot of room for excuses.

3. Exhaust (ha ha) all avenues re: sleep - so important! - before resorting to prescribed western pharmaceuticals.

Does anyone have any tricks to share for sleep issues? I'm all ears.

Love,
Owlette

A Short Update

How has so much time gone by? So brief updates are in order:

1. Menopause. It still sucks, but is slightly more manageable post D&C. I had a period, and while it lasted longer than usual there were no cramps to speak of. Still getting the occasional vicious headache, usually around the time I would get my period. I started taking some herbal supplements and using some over-the-counter estrogen/progesterone cream but stopped both. More on that in a dedicated post.

2. Fitness. Good and bad. Ran in that relay marathon, had a blast and finished with my best time ever. See what fear can do? I got to be the one to cross the finish line and everyone was applauding and my team and family were all there and it was AMAZING. But... I ended up with shin splints and plantar fasciitis so have been sidelined. And bizarrely, I miss running. I've had a crap immune system for the past couple of months, so between the injuries and being sick I have not been able to keep up with running or bicycling.

The plan:

1. Full general checkup to see why my immune system is so weak.

2. Back to running/cycling in such a way as to not aggravate injuries.

3. Run in a 5K in July with my relay team.

4. Figure out how to STAY on an eating program that will result in healthy, consistent weight loss. (It might be easier to run a MARATHON than do this.) I don't aspire to look like I did at 25, but I *would* like to be at a healthier weight. I mean, I know HOW to do it, but the actual DOING is hard.

What do YOU do to stay on track?

Love,
Owlette

Fat or Fit? Exercise. Ugh.

So with this relay marathon coming up, I have been thinking a lot about exercise.

Plus size fitness programs are unique, in that anyone can work out, regardless of their current size. A women’s exercise program that is beyond your current level of physical capability will be frustrating, hard to stick with and could cause you to injure yourself. It’s really important to walk the fine line between pushing yourself to improvement and going overboard to injury and quitting.

Any women’s exercise program should include aerobic, anaerobic, relaxation and stretching. Each type of exercise works together to provide benefits, and to increase fitness and enjoyment of physical movement.

Aerobic exercises get your heart pumping. The goal is to move rhythmically, gradually increasing the pace until you breathe hard, but not to the point of breathlessness.
Anaerobic is muscle building activity. Depending on your current condition, even these toning exercises may make you breathe a little harder and that’s okay. You can alternate aerobic with anaerobic activity or choose a session that includes both.

Relaxation techniques come in different varieties. If you often feel nervous, anxious or worried, you may want to consider a women’s exercise program that includes yoga. Yoga is anaerobic activity that allows you to stretch your muscles and tendons. It will increase your flexibility and improve your posture. Because it is a low-impact activity, it does not put excess stress on your joints.

Stretching warms up your muscles, joints and tendons prior to exercise, and cools them down afterwards. It makes it easier to complete your exercise goals, helps prevent injury, and just feels good.

For plus size fitness, the goal is to improve your physical health, strength and endurance. Over the short-run, you will see your energy levels and your mood improve. You can expect to sleep better and generally feel that the quality of your life has improved. Over the long-run, other benefits will become noticeable – things like an improved immune system, greater physical endurance, and a more fit body.

Low-impact exercise is important for plus size fitness. Low-impact aerobics include walking, biking and swimming. High-impact activities include jumping, running, and jogging. While these activities are harder on your joints, they tend to improve your cardiovascular fitness buy getting your heart rate up. A mix of low impact and high impact exercise, like alternating biking with jogging, offers a good plan.

Using the buddy system can help you be successful. If you and a friend decide to begin a women’s exercise program together, you are more likely to attend on a regular basis. You can support each other. Usually, at least one of you will “feel” like working out and can talk the other into doing it.

Remember to set small personal goals. Goal-setting helps keep you focused on “why” you are doing this in the first place. You may have learned that your blood pressure is too high or your blood glucose levels are getting close to the level of type II diabetes. You may just want to “feel” better, but try to think of something that you want to be able to do next month. For example, climb a flight of stairs without getting out of breath or bicycle for three miles without resting.

Plus size fitness is possible, and imperative. It doesn’t matter what you weigh, how old you are, or what size you wear. With just a little effort, you can be successful.

Owlette's Mysterious Giveaway - Passing On the Goodness

I've been catching up on reading blogs and checking out some random ones that I found from interesting tweets on the Twitter. One caught my eye today, and sparked my sense of mystery.

Maritzia's Thoughts offered a giveaway for the first 7 people to comment on her post. The rules are that I have to do the same thing here. So, the first 7 people to comment on this post will get something from me with the following caveats:

• I make no guarantees that you will like what I make.
• What I create will be just for you.
• It’ll be done during 2009.
• You have no clue what it’s going to be.

The catch is that you have to post this in your blog (and consequently create things for others) if you want me to do something for you! The possibilities are wide open. Won't it be fun to make something for a random stranger?

So, go ahead and comment! I’m waiting with bated breath to see if I even *have* 7 readers.

Fitness: Getting Started or, Yes You Can

Yes, getting started is hard.

You are overweight and discouraged. Dieting is hard enough. And now you are menopausal on top of everything else. It's more important than ever to get an exercise program together that you can live with.

You don't have to run a marathon, or swim the English Channel, or ride a bike from Maine to Florida. Even though you already know what to do, I'll spell it out for you:

What you do have to do is move your body every day.

You can start with easy steps - literally - by simply walking more in your everyday life. Take one extra flight of stairs, get off the bus two blocks before your stop, park your car at the far end of the lot, walk around the block after lunch, walk to someone's office instead of calling.

Once you start doing these things, you'll find that it seems ridiculous to wait for the elevator for a few flights of stairs, to wait for the local bus when you can walk, to fight for a close parking spot at the store, to eat a meal without moving afterward, or to waste time on the phone when you can get your questions answered quickly with the added benefit of personal interaction.

Every little bit helps in getting you started to the more fit, more healthy you.

As a certain athletic apparel company notes: Just Do It.