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10 Menopause Self Care Tips Never to Ignore

10 Menopause Self Care Tips Never to Ignore

Going through menopause can be an incredibly difficult challenge, so it’s essential to observe some menopause self care tips. From the hot flashes to the loss of skin elasticity, and even the anxiety that comes along with everything, it can feel like your whole life is changing involuntarily. It may leave you wondering what your body will be like when it’s over.

The good news is that it’s manageable. Women everywhere have dealt with menopause and continued having an active and productive life despite the symptoms. You can be one of those women!

With a little effort and a lot of self-love, you’ll get through menopause like a pro if you take care of yourself. Here are ten menopause self care tips you should never ignore.

1. Be prepared for hot flashes.

A hot flash is the most recognized symptom of menopause. They can be brutal. The constant sweating, overheating, and pink/reddish skin can be embarrassing and can send your anxiety through the roof.

According to Harvard Health, about 75 percent of women in menopause experience hot flashes. If you’re lucky, you’ll be in the remaining 25 percent. However, if you’re in the majority, the good news is that there are some things you can do to minimize the effects of the flashes.

The first thing you can do is learn what triggers them. Common triggers include hot drinks, warm outdoor temperatures, medications, and stress. Once you identify your triggers (they aren’t the same for everyone), you can try to avoid them. At the very least, you’ll know the hot flash is coming.

You can attempt to keep your environment cool. Examples are lowering the temperature on your AC, putting cool sheets on your bed, and wearing thin, breathable layers of clothing. Finally, if you do have a hot flash, don’t panic.

2. Get regular checkups.

Performing menopause self care tips doesn’t mean to do everything yourself. Regular checkups with your doctor can ensure that your body is functioning correctly. After all, your body is going through a lot of changes during menopause.

The changes that happen in your body, particularly a lowered level of estrogen, can put you at risk for specific medical conditions. These can include stroke, heart disease, and osteoporosis. Getting regular checkups will allow your doctor to identify these conditions early if they happen so that you can fix them.

Even after menopause, you should continue to get regular checkups. You’ll find that your medical needs are different during this stage of your life. Your health is more important than ever at that point, so don’t leave anything to chance.

3. Take care of your mental health.

Menopause is stressful. The constant changes in your mood, temperature, weight, and other bodily functions can drive your anxiety through the roof. On top of that, you may be dealing with embarrassment from the flashes.

You are not alone in your feelings. It’s important to remember that what’s happening to you is regular and that you can talk to someone about it. You may not need a professional counselor but confide in a loved one or a close friend.

You should also do things that help to reduce your stress level. Yoga is an excellent activity for reducing stress. Meditation is another one. Whatever relieves stress for you, make that a regular part of your life.

4. Don’t be embarrassed to admit when you’re not feeling your best.

Women are tough, resilient humans. It’s not uncommon to find “superwomen” all over the place. Many women pride themselves on being able to juggle everything that life throws at them.

Because of this, it can be difficult for a woman to admit when she isn’t feeling her best. During menopause, this can happen often. You simply may not be feeling as energized or motivated, and accepting this might be hard for you.

However, one of the biggest menopause self care tips you can follow is to listen to your body. If you’re not feeling up to tackling all the tasks of the day, give yourself a break. It doesn’t make you any less of a person or any less of a woman.

Women can be incredibly hard on themselves when they aren’t feeling like being intimate with their partner. However, you must talk with your partner about these feelings. Otherwise, they won’t know (unless they are a woman who is also going through menopause). Don’t be afraid to admit when you need a “me day.”

5. Take care of your sexual health/sex life.

Vaginal health can take a big hit during menopause. The vagina gets drier than usual, and the vaginal walls get thinner. There may even be a loss of skin elasticity in the vagina. This can result in painful sex plus vaginal health problems.

For a lot of women, the stress of having an ill-functioning vagina makes them feel like their sex life is on the line. However, that’s not what you should be focusing on. If your partner loves you, they will understand that you may have to put a hold on sex and intimacy until you get your vaginal health under control.

This doesn’t mean that your sex life has to take a back seat. There are lubricants and medicines that can help. You need to visit your gynecologist (#2, regular checkups!) and discuss the problems you’re having.

6. Get enough sleep.

Insomnia is a common problem for women during perimenopause and can continue all the way through menopause. While the exact cause for insomnia issues is unknown, medical experts speculate that a hot flash can interrupt deep sleep cycles. Even if you sleep through the hot flash, the quality of your sleep is being affected.

This can mean that you find yourself being more tired throughout the day. It could also lead to irritability and health problems. Get more sleep is a simple menopause self care tip, but not always an easy tip without some help. You may need to see your doctor if you can’t figure out how to sleep on your own.

7. Be aware of your mood changes.

Unfortunately, your menopause symptoms don’t only affect you. Since menopause affects your hormones, it also affects your emotions. This can manifest in the form of bizarre mood changes, which means that everyone around you must deal with it too.

Managing your mood changes is one menopause self care tip that can help everyone in your household. While you probably can’t stop the mood changes, you can at least be aware of them. Being mindful, along with a lot of understanding from your loved ones, will help you get through it in one piece.

8. Take care of your skin.

Menopause can wreak havoc on your skin. If you’ve never had a solid skincare regimen, now is the time to get one. If you don’t, you might become unrecognizable.

Menopause can cause your skin to get dry and thin. You can develop age spots and larger patches of dark skin. You may begin growing facial hair while the hair on your head thins out. There is even a possibility of skin growths and skin cancer.

This all sounds extreme, but you can significantly reduce skin problems by implementing a great skincare regimen. Don’t take this menopause self care tip with a grain of salt. Start taking care of your skin as early as possible.

9. Eat healthily and exercise.

Weight gain is another side effect of menopause. Even if you’ve always been at a healthy weight all your life, you can expect to put on a few pounds during menopause. Many women gain extra weight around their midsection.

There are several factors that cause weight gain. Genetics, lack of sleep, and hormonal changes can all play a role. However, eating right and exercising is a way to combat this. Living a healthy lifestyle can help you fight those extra calories and, in the process, combat many weight-related diseases that you can get as you get older.

10. Exercise your brain.

Unfortunately, the efficiency of your brain can take a hit during menopause. Many women suffer from memory problems and concentration issues. You could even go as far as calling these problems brain fog.

Some of this brain fog is due to other problems you may be having from menopause. Sleep problems, mental health problems, and even frequent mood changes can all play a part. If you manage these, you can reduce or even prevent brain fog.

The best thing you can do is to incorporate brain-stimulating activities in your life. Challenge yourself and do things that make you use your mind. Anything that makes you think and remember things is welcomed.

Final Thoughts on Menopause Self Care Tips

Menopause is a challenging time for any woman, and taking care of yourself during this time is essential. As your body goes through these inevitable changes, comfort becomes your primary concern. Don’t be afraid to be a little selfish as you deal with the effects of menopause.

The good news is that the phase won’t last forever. Eventually, your body will become your friend again, and you can get back to a healthy, everyday life. How healthy it is will depend on how good you are a menopause self care, so make sure you put yourself first and take care of all those menopause needs.


Psychology Explains 4 Phrases Women Tell Their Partner If They Truly Care

Psychology Explains 4 Phrases Women Tell Their Partner If They

Words have a lot of power. They can be used to bring people together or keep people apart. They can also be used to express feelings, especially in relationships. There are certain things that women might say when they are genuinely feeling somebody.

Knowing these phrases can be useful when you aren’t entirely sure how the woman in your life feels about you. Here are four sentences women tell their partner if they genuinely care.

4 Phrases Women Use to Express Love


1. “This made me think of you.”

One of the most uncomplicated phrases women can tell their partner to let them know they care “this made me think of you.”

When a woman starts to fall for a partner, she will think about this person all of the time. This thinking includes while listening to music, reading articles online, watching television, and shopping. While going about her day, she will likely see things that remind her of her beau. Letting them know about what made you think of them is a way to initiate conversation and develop even more of a connection.

Phrases women tell their partner should be used as effectively as possible. To make this phrase useful, a woman should make a point to get to know their partner. If the person enjoys cooking, send a picture of a new gourmet meal you found online that would interest them. If the person likes music, send them new music you found in a genre they enjoy.

You can also send a picture or buy a gift of something that reminded you of an experience you once shared, such as a movie or vacation. Do not post something that doesn’t apply to your partner in other ways, or it can make it appear as if you don’t know that person.

These little messages and reminders will make someone feel adored and appreciated. They will know that you think about them regularly. Everyone is busy throughout the day, and you are taking the time to let them know how you feel, even though you are working. These reminders will make the person smile. It may also help encourage stronger feelings for you. They may even return similar sentiments while they go throughout their day. Ideally, you can use these messages as a way to hang out with each other.

2. “How’s your family doing?”

When a woman cares for her partner, she will also care about the people and things going on in their world. One of the most important things for people is their family. These are the people who helped develop them into who they are. Family members are also the people who offer love and support when necessary. They were also there through certain things that you just couldn’t be there for.

Phrases women tell their partner when they will make it clear that they know how important these people are to you.

Many women who care will not only want to know about how their partner’s family is doing but also want to develop a relationship with them themselves. Of course, this doesn’t happen right away. However, a woman who cares will want to eventually meet the family and be present for important events and holidays.

Family isn’t always comfortable for a partner to get along with. At times, families can be intimidating, invasive, or downright rude. A woman who cares will make a point to take it all in stride and deal with it for you, even if it’s not always easy.

Learning about and getting to know a partner’s family can also help explain a lot of things about the person and why they are the way they are. A person may bring what they witnessed in their household into the relationship.

Hopefully, your partner had good role models in their parents. Unfortunately, this isn’t always the case. It can become apparent why a partner may have trouble expressing themselves or certain beliefs they have. Seeing how their family affected them can help a woman relate to their partner better.

Finally, a significant other’s family will eventually become their own family in time. This saying is one of the phrases women tell their partner when they want to be a part of the family and take the relationship to another level one day. IF things go well, you may even have your own family in time.

pop meme

3. “Talk to me.”

Many people assume women talk more than men. Due to this social training, many men may not express their feelings as much as they would like to. Whether they show it or not, men have emotions and problems, too. They may have family problems, problems at work, or personal issues bothering them. If a woman truly cares, she will sit down and ask her partner to talk to her.

When a woman truly cares about someone, they can tell when something is weighing on them. Some people get quiet, some people start drinking, and other people get irritable. Instead of being angry about the behavior, a woman who cares will ask for their partner to open up to them. They will offer an open ear without judgment or talking over the person with their problems.

It’s essential for someone in a relationship to be able to speak to their partner about what’s happening. Some women may be so busy that they don’t notice the signs of a problem or have time to talk. If a woman cares, they will slow down for a bit to listen.

When there is a problem, their partner will be able to relax and go over what’s bothering them in a safe place. However, they need to feel they are in a safe place first. Women can do this by talking in a gentle tone and smiling when appropriate.

Hopefully, the partner will start talking and expressing what’s going on. When this happens, you know a woman cares when she listens instead of talking. Venting can be the best medicine at times. Just letting things out can help someone feel better about everything. It’s just the fact that someone cares and is willing to listen.

Some people aren’t so keen on opening up and talking. In these cases, it’s still nice to offer up an ear anyway. When your partner doesn’t take you up on the offer, you don’t want to push the matter any further. A happy and comforting presence can be the best solution in this case. Just be there.

strong woman quote

4. “I love you.”

Ultimately, a woman will let a man know how they feel by just saying the words “I love you.” These three little words can be so meaningful. Of course, it can be challenging to determine when to say this all-important phrase.

You don’t want to say “I love you,” too soon. It can cause someone to run off instead of feeling cared for. However, when you say it at the right time, it can be a very powerful phrase.

Some people jump in too quickly and say the phrase right off the bat. However, it’s best to say it between 3 months to 6 months if things are going well, and both people want to move forward in the relationship. At this point, you have gotten to know each other better. You should be exclusive at this point, too. The phrase “I love you” can help take you to the next step in the relationship without taking drastic measures so soon. It’s a sign of future intentions.

A woman who wants to show that she cares will continue to use this phrase throughout the relationship to help reassure her partner about her feelings for them. It can help get a couple through the hard parts of a relationship, too. This is one of the phrases women tell their partner to help smooth things over after a fight and get things back on track.

It’s also important not to use this phrase frivolously. You shouldn’t say it on a first date. You also shouldn’t say it so much that it loses meaning. The phrase should be heartfelt to your partner every time you say it. You also don’t want to use it every single time you make a mistake. It can become a way for someone to get out of trouble when used in this way.

womenFinal Thoughts on the Phrases Women Use to Show They Care

Women are usually expressive creatures, but you need to listen to what they say. These phrases, women tell their partner to indicate a real sense of caring and love. If you hear these phrases, you’re probably on the right path.

But be careful–it’s crucial not to get things confused. A woman may say something, demonstrating that they care. However, they may not care for you in that way. Look for other signs that your partner is falling in love as well. If the person does care for you, you should make a point to say the same things back to her.


Get Back in Line: 8 Essential Benefits of Chiropractic Care

Get Back in Line: 8 Essential Benefits of Chiropractic Care

Get Back in Line: 8 Essential Benefits of Chiropractic Care

More than 20.4 percent of adults have some amount of chronic pain. That means millions of people across the country are going through life with aches and pains that won’t go away.

If you’re one of them, don’t panic. There’s always something you can do to try to improve your situation. And chiropractic adjustments are a great place to start. But if you’ve never had an adjustment, how can you know what to expect?

Here are some of the most common benefits of chiropractic care that you can experience for yourself.

1. May Help Relieve Pain

When your muscles are tight, they can pull your spine out of alignment. When this happens, it creates discomfort along your back, legs, arms, and neck. And in some cases, it can even cause headaches that make work difficult at best.

When you see a chiropractor, they’ll help realign the parts of your body that those tight muscles pulled out of place. When they do, it can help relieve tension on your muscles and reduce the pain you feel each day.

Some discomfort after the adjustment is normal. But after a few hours, you should start to feel better soon.

2. Improves Your Range of Motion

Tight muscles mean you can’t move as freely as you should. This reduces your flexibility or your range of motion.

If you work an active job, decreased range of motion will hurt your productivity. Worse, it can lead to other health problems down the line.

Regular adjustments help improve your range of motion and keep you flexible for longer. Over time, this can reduce your risk of injury and help you stay healthier.

3. Relieves Tension

When you’re in pain constantly, it’s natural to feel tense. Unfortunately, that tension can lead to worse pain and keep you from functioning at your best.

Going to the chiropractor may help relieve some of the tension you’re carrying around. After the adjustment, you’ll be able to function more efficiently and won’t have to deal with the tight muscles interrupting your daily routine.

4. May Reduce Inflammation

Believe it or not, inflammation is the primary cause of discomfort. When your muscles swell or get inflamed, they put pressure on the surrounding tissues and nerves. The end result is feelings of discomfort and pain.

By reducing the inflammation in your muscles through chiropractic alignment, you can reduce those pain responses. Keep in mind that it’s normal to feel a little tenderness after an adjustment.

This is because the blood flow is back to normal in those areas and until they get used to it again, your muscles might get a bit inflamed. After a day or so, the inflammation should calm down and you will likely feel better than you did before.

5. Improves Your Sleep Quality

Have you ever gone to bed only to toss and turn because you couldn’t get comfortable? You’re not alone. But chiropractic care may help you improve the quality of your sleep.

After an adjustment, your muscles will be able to relax and you’ll be able to unwind at the end of the day.

When you’re relaxed, you’re able to fall asleep more easily. Quality sleep can help you feel more alert and speed up your body’s natural healing response to keep you out of pain longer.

6. Chiropractors Design Each Adjustment with You In Mind

No two adjustments are the same. And before you receive any treatment, your chiropractor will assess your symptoms, your pain levels, and look for tightness in your muscles.

The assessment won’t hurt, but it can take time. And if you have existing x-rays or are undergoing additional medical treatments, you’ll want to mention these to your chiropractor.

The more information they have, the better prepared they’ll be to treat you. Since every treatment is unique and designed for your unique needs and the symptoms you’re feeling at the time, expect the consultation to last longer than other appointments.

Unless your chiropractor understands what’s causing your discomfort, they won’t be able to treat you properly.

7. No Medications Needed

Your chiropractic adjustment involves realigning muscle tissue, ligaments, and bone to help you get the results you’re looking for. There are no medications or drugs required.

This means you can use chiropractic care in conjunction with other treatment options without forcing you to worry about possible interactions or complications. Even better, your chiropractor can work with your doctor to plan a comprehensive treatment protocol to help your body heal faster.

After the alignment, you won’t have to worry about time-consuming follow-up appointments. You’ll be able to resume activity as normal.

Keep in mind that your chiropractor may want to schedule an additional preventative appointment to keep you out of pain. Once your body adjusts to the new chiropractic care regimen, you’ll likely be able to go longer between appointments.

8. Treats Multiple Areas at Once

Though most people head to the chiropractor for back pain, the adjustments can do far more.

The chiropractor can work on multiple areas of your body in a single session. This allows them to find the root cause of your discomfort rather than treat the symptoms. Once they find it, they can make the necessary adjustments to help your body get back to its natural alignment.

By treating multiple areas at once, they can help you find relief faster than some other treatment options. Get more info here about the types of adjustments your chiropractor can do.

See the Benefits of Chiropractic Care for Yourself

These are just some of the benefits of chiropractic care you can expect to see when you start your treatment. Since every adjustment is unique, you may find yourself seeing new or different benefits the more you go.

Looking for more helpful tips on how to improve your personal wellness? Check out our latest posts.


What To Look For In A Home Health Care Provider

What To Look For In A Home Health Care Provider

What To Look For In A Home Health Care Provider

A home health care provider can play a very important role in the overall well-being of your loved one.

When they visit your parent, spouse, or other relative, a home health care provider can ensure they are taking their medications properly. They can also assist them with injections and things like wound care. They can even educate them about health-related issues and just talk with them about how they’re feeling.

It’s why it’s absolutely imperative for you to choose the right home care company to provide you with an in-home care provider. It could affect your loved one’s quality of life in a big way and ultimately determine how happy they are.

Before you hire a health care provider to visit your loved one’s home, you should see exactly what they have to offer. Here is what you should look for in a home caregiver.


The first thing you want to do before bringing a home health care provider on board is ask them how much experience they have dealing with those who have health issues.

Your ideal in-home care provider should have at least a few years under their belt and should have experience working with those throughout your area. The last thing you want to do is hire someone who just became a health care provider and isn’t prepared for all the work that goes into caring for someone in their home.

When you work with a home care company like Families Choice Home Care, they will make sure your home caregiver has the experience it takes to set you up with the best care possible. It’s why you should start looking for health care providers through a company like them.

In addition to finding someone who has a few years on the job, you should also strive to track down a health care provider who can cater to your loved one’s specific needs.

For example, if your loved one has a condition like diabetes or dementia, the health care provider should have some experience working with others with the same condition in the past.

This will make it a lot easier for them to provide your loved one with the quality care you’re looking for.


A home health care provider doesn’t need to get the same kind of education that a doctor or nurse does. But there are certain training courses and certifications that they need to complete before they start working.

The home health company that you go through should be able to tell you more about what sets their employees apart from the rest. They should, at the very least, meet the minimum requirements established in your state.

You want to know that, if something goes wrong with your loved one’s health, your home health care provider will be able to step in and do something about it. The only way that will be possible is if they have undergone the proper training.


In many cases, those who need home health care the most are the ones who give their home health care providers the most trouble.

Some people don’t like the idea of having someone come to their home to help them out. They think they’re just fine on their own and don’t want to have to rely on anyone to take care of them.

This is why in-home caregivers need to be able to practice patience. Your loved one might give them a hard time or refuse to cooperate when it comes to getting an injection or taking medications.

Those who are dealing with something like dementia can be incredibly difficult to deal with at times and can present challenges to those caring for them.

Your health care provider should know how to navigate the rocky waters while giving your loved one the care they need. It takes a special person to be able to do it, but it’s possible to find someone who can be patient, kind, and firm all at the same time.

Excellent Communication

In order to provide the best possible care for a person, a home health care provider needs to be able to communicate clearly, both with your loved one and with you.

The provider needs to be able to find the best ways to talk with your loved one about their health. There needs to be a sense of trust between the two parties in order for their relationship to blossom.

The provider also needs to be able to talk to you about any problems that arise. If your loved one is insisting on skipping meals or not taking medications, they need to talk to you about it and come up with a solution with your help.

If the communication between all of you isn’t good, your loved one isn’t going to be able to get the care they need. It’s important to establish good communication right from the very beginning to make things work.


Above all else, you need your home health care provider to show up every day ready to work. Otherwise, your loved one won’t be able to get consistent care from someone who is qualified to provide it.

While your provider may need to take an occasional sick day, you should steer clear of using someone who is constantly calling out for one reason or another. You should also contact your home care company if this becomes a trend so that they can find you a new provider.

You want to find someone who wants to help you and your loved one. It will make a big difference and enrich your loved one’s life in ways you couldn’t have imagined.

Hire a Home Health Care Provider Now

If your loved one needs a home health care provider, you should start looking for one for them right away. The sooner you find one, the sooner your loved one can start getting the care they need.

Health is something you shouldn’t ever take for granted. You should be mindful about improving your own health as well as the health of those around you.

Check out our blog for more tips on taking care of your health.


Increase Office Productivity and Protect Your Data! How to Take Care of Business with a Signal Blocker.

Increase Office Productivity and Protect Your Data! How to Take

Increase Office Productivity and Protect Your Data! How to Take Care of Business with a Signal Blocker.

Hacking is one of the greatest threats to a business’s security — and integrity — today.

With 67% of businesses polled saying they’ve been a victim of a cyber crime, it’s not something you can afford to ignore.

Beyond hacking, employee negligence and accidental Internet exposure are the second and third most common forms of security breach.

So, what can you do?

Getting a signal blocker is one of the best ways to protect your company. Not only does it protect your data, it also increases employee productivity.

Not sure where to begin? We’re here to help.

Understanding The Methods

There are multiple ways your network might be at risk. After all, hackers have gotten craftier over the years and can continually find new ways to steal your data. You need to keep up with them.

It’s important you understand their methods when considering a signal blocker.

Common Types of Attacks

Brute Force Attack

An extremely common method, it works just like how it sounds. The hackers use “brute force” to barge their way into your network.

Your WiFi has a WiFi protected set up (WPS). The WPS has an 8-byte pin. All a hacker needs is a few hours and a couple thousand guesses to get in.

Public WiFi

A “Man in the Middle” type of attack is more common for people who travel and use public WiFi.

In this attack, hackers monitor your communications and activity while you’re in transit. Eventually, they can even intercept and change any communication you receive.

Use a Signal Blocker for Security

Obviously, having Internet access is as essential to an office as a dedicated phone system. By setting up a smart system, you can protect yourself and your data.

By limiting mobile access and blocking cell phone signals, you can lock down your data. You guarantee there’s limited and secure access and prevent the aforementioned hacking breaches.

Give your Productivity a Boost

Another benefit of locking down your signal? It will take care of one annoying issue: employees wasting time on their cell phones.

With the advent of smart phones, there’s so many more things that our cells do besides making and receiving calls. It’s easy to get sucked into texting, playing games, social media…the list goes on.

We don’t want to restrict our employee’s freedoms but we do need to make sure we’re not paying them to play around. A blocker takes away the distractions and keeps them focused.

Safeguard Your Data and Keep Your Employees on Track

You’ve got a lot of responsibilities and stress. Don’t make it harder on yourself by having to keep an eye on your sensitive data and your employees on your own.

If you lose the integrity of your data, you risk taking down your whole company. While you want to foster happiness in your employees, you don’t need them wasting time on their phones.

As you can see, a signal blocker is the answer to all of your problems. Plus, they’re easy to set up. Most are plug-and-play models, meaning they are able to jam a signal right out of the box.

Don’t let hackers steal your data – set up a signal jammer today.