Menopause can be reversed through proper diet and exercise.

The 3 best menopause moves

Going through menopause? Or close to it? I’m told it can be hell. The thermostat’s set to 60° but you still feel 100°. You blew up at your husband because he left his shoes by the front door. And you KNOW you didn’t leave your keys in the front door … so how did they get there?

I’ve got some exciting news that can help. A natural remedy with clinically proven ingredients for those and other menopausal problems you may be feeling, which I’ll tell you all about a little later.

But first, let me assure you that NOBODY needs to know you’re going through menopause. Yes, you’re feeling it on the inside, but you DON’T need to show it on the outside.

I know, I know, the body tends to change, and not for the better.

But there is something you can do to prevent these changes, or even reverse them if they’ve already happened.

And that thing is exercise!

Even better news? You’re never too old to start! One study found that menopausal women aged 55 through 72 who did a yearlong program of cardio, stretching, strength-training and relaxation exercises experienced significant improvement in their menopausal symptoms.1 And it didn’t take a lot of exercise … only 3 hours a week produced these results.

Women in the same age range who didn’t exercise that year? They got worse.

Problem areas

So, let’s take a look at some of those pesky problem areas and see what we can do about them:

It is always good to determine problem areas in order to create counter measures

Middle-aged midsection. After menopause, the body tends to store fat differently. The hormonal changes mean that fat ends up staying around your middle.

The antidote to that?

A strong core. Strengthening your core will not only help flatten your midsection, it will help improve the way you move, help improve your balance and help safeguard you from back pain and injury. And did I mention help you stand up straighter?

One of the best exercises to strengthen your core, which includes your abdominal muscles, back muscles and the muscles around the pelvis, is a plank. Planks provide a 3-dimensional activation of the core to strengthen and stabilize all the muscles in the area.

To do a plank correctly:

  • Lie on your stomach, resting on your forearms. Place the elbows directly beneath your shoulders. You can opt for open palms or closed fists.
  • Curl your back toes under, engage your core and lift your body off the ground so your weight is resting on your elbows and toes.
  • Keeping your abs tight, maintain a straight line from your head to your heels.

Hold for 10–15 seconds at first, increasing the hold by 5 seconds each time until you’ve eventually reached a full minute.

For variation, instead of resting on your forearms, push yourself up onto your hands, making sure your hands are placed directly beneath your shoulders.

For more of a challenge, lift one leg off the ground and hold for 5 seconds, then switch to lift and hold the opposite leg, continuing to make the switch every 5 seconds until you complete your cycle.

Bladder bothers. Estrogen helps keep your pelvic floor strong, supple and stretchy, which gives you greater control over your bladder and bowel function. Unfortunately, as your estrogen level declines, your pelvic floor can weaken.

However, kegels can help strengthen the muscles in the pelvic floor and improve bladder control. They’re simple, you can do them anywhere, and nobody has to know!

To do them:

  • Imagine you’re trying to stop the flow of urine.
  • Squeeze the muscles upwards, then let go (don’t push out).
  • Try to isolate the muscles and not tighten your stomach, legs or other muscles, which can put more pressure on your bladder control muscles.

Try 20 repetitions, 2 to 3 times a day, holding the contractions for 5–10 seconds per contraction.

Flabby upper arms. Around menopause, your triceps muscle, the muscle that supports the skin underneath, on the back side, of your upper arm, starts to sag. And the skin over the muscle begins to sag and hang as well.

To battle those batwings … try dips.

  • Sit on the edge of a sturdy chair or stair and place your hands behind you, palms down, fingers forward.
  • Keep feet flat on the floor and knees at a 45-degree angle.
  • Lift your upper body by straightening your arms and then lower your body until your upper arms are parallel to the step or floor
  • Then push back up.

Now, for the exciting news …

Remember I told you earlier that I had a natural remedy backed by science for some of those pesky feelings that menopause brings? Hot flashes? Foul mood? Fatigue? Sleeplessness?

menopause product

We’ve just introduced a new product to address these issues! Menopause Formula No. 1 combines the best of traditional herbal medicine with modern science to deliver a precise combination of clinically proven ingredients that safely target tough menopause symptoms.

The ingredients in Menopause Formula No. 1 have been shown in placebo-controlled, double-blind and randomized studies (which is the gold standard when it comes to studies) to combat at least 10 menopausal symptoms. And significant relief can be seen in as little as 4 weeks!

So now you’ve got a double-whammy. You’ve got the moves and a supplement to help combat some of the most nagging changes that come with, dare I say it? … The Change.

If you want to try Menopause Formula No. 1, just click the link below.


Now it’s time to get moving, and start feeling better!

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

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Reference:1. Villaverde-Gutiérrez C, Araújo E, Cruz F, Roa JM, Barbosa W, Ruíz-Villaverde G. Quality of life of rural menopausal women in response to a customized exercise programme. J Adv Nurs. 2006;54(1):11-19. PMID: 16553686.

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