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Global Guide to Divorce

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WELL-BEING

Guide for Moving to a New State After a Divorce

After a divorce, you may be looking to turn a new leaf and start afresh in a completely different location. But before you pin a map to the wall and throw a dart at it to find your new spot, there are a few things – and people – you need to take into consideration. So let’s go over four instances where planning ahead will help you make the right decision:

If You’re Looking for a New Place to Live

Costs of living vary greatly from state to state and even from city to city, so take that into consideration before you settle on a place to live and consider what you’ll be able to afford, taking into account spousal support, child custody, and other expenses. And before you even look at your options, if you and your ex-spouse have children together, discuss how you’ll share custody once you two live further apart, and make sure you have your co-parent’s consent in writing before you take off to a different state. Look at the available amenities in the neighborhoods you are considering moving into, and make sure they are safe and suitable for your children.

If You’re Ready to Relocate

Before you book your movers to take you to your new home, make sure your divorce is completely finalized and take inventory of what you have, what you plan on taking with you, and what you want to get rid of. When you have shared assets with your ex-spouse, it’s best to discuss together how you’re planning on dividing those and come to an amicable agreement. Also, remember that if you’re the one moving away, it will cost you less money to transport fewer items across states than a complete household move would. Once you’ve decided on what you’re keeping, look for movers in your area and get at least three quotes in writing before choosing a company. And don’t forget to read reviews online to avoid scam artists and unreliable people.

If You’re Starting a Business

If you’re planning on launching a business after you relocate, make sure you check the legal requirements for business ownership in your new state in order to stay compliant and avoid penalties. Create a plan describing your company, detail how you’re planning on selling your products or services, explain how your business will be structured, include what funding you’ll need to get your startup off the ground, and come up with some financial projections to attract possible investors. And if you’re looking to find partners for your new venture, think about joining the local chamber of commerce, or renting a coworking space where you’ll get to mingle with other solopreneurs and make new friends in your new city.

If You Need to Find a New Doctor

Relocating to a different state means you’ll need to find new doctors, such as a dentist and a general practitioner, to help you manage your health and to treat you in case of illness or injury. If you haven’t found your bearings in your new place yet, you can find an online doctor and get an appointment for a remote consultation. This is an easy, safe, convenient, and private way to seek treatment if you’re not feeling well, or if you’re just in need of a checkup. You’ll be able to book a same-day appointment from anywhere, and if you need medication, your prescription will be sent to the pharmacy of your choice for added convenience.

Making a complete life change after a divorce by relocating to a different state may help you in your emotional recovery. But before you embark on your next adventure, make sure you do your research. And don’t leave any loose ends that could cause you and your ex-spouse potential issues later.

Looking for advice on dating, relationships, or divorce? At globalguidetodivorce.com, you’ll find tips on co-parenting, legal issues, and much, much more.

Author is Suzie Wilson ⎸info@happierhome.net  ⎸Happier Home

A Woman’s Running Guide

So you want to start running? Congratulations! This can be a great way to improve your health and lose weight. Women can get a lot of health benefits once they make a habit of daily running. We know taking a start isn’t easy, but we’ll help all the women out there start their running routine through this article. But before you take a step, there are some things you need to know.

Get Yourself the Right Running Shoes

It’s important to choose suitable shoes if you’re going to start running. Make sure that you have the right type of shoe for your foot and running style. Here are some tips on how to choose the right running shoes for women:

  • If you’re a beginner, go for a lightweight, low-profile shoe that is flexible and has good shock absorption.
  • If you’re an experienced runner, consider getting a more supportive shoe that will help improve your mileage and speed.
  • Look for shoes with a heel cushion or stability ball at the heel to provide extra cushioning and support.

Decide Why You Want To Start Running

Running is a great way to get your heart rate up and burn calories. It can be a great way to improve your fitness level and feel better overall. However, if you’re not sure why you want to start running, here are some reasons to consider:

  • Running can help prevent or reduce the risk of diseases such as heart disease, stroke, diabetes, and some types of cancer.
  • Running can also improve your mood and mental well-being.
  • It’s a great way to connect with nature and get some exercise while doing so.

Find A Appropriate Time And Place To Start Running

All the women looking to start running should look for the appropriate time to start running. The best time and place to start may vary depending on your current fitness level. Beginners should try starting out by running short distances (around a block or two) outside during daylight hours. As you become more comfortable, you can gradually increase your distance and run in different locations, including at parks or other open spaces.

Make A Plan For Yourself

Its really easy to think about running, but it can be hard to get started. However, with a proper plan, you can get started easily. Make a plan for yourself and follow it as closely as possible to ensure you achieve the best results. Start slowly and gradually increase your distance over time, gradually building up your endurance. Find a running group or join an online community to support and motivate you along the way.

Get Started

Once you make up a plan, start implementing it at your earliest. Don’t wait for tomorrow; start the routine from the current day. There is a philosophical proverb “that it will never be tomorrow because when tomorrow arrives, it becomes today.” If you are new to running, it can be helpful to start with a beginner’s routine. There are many different running routes and distances to choose from, so find one that is challenging but manageable for you. Once you have started running, keep a diary of your progress so that you can track your performance and progress to see how much you have improved.

Benefits of running for women

Running is a great exercise for women of all ages and fitness levels. It has many benefits, including decreasing stress and improving mood, heart health, joint health, and weight management. In addition to these general benefits, running can also help improve your overall fitness level and help you lose weight.

How does running improve mood?

It has been seen that running help improve mood and mental well-being in both men and women. In fact, research suggests that running may be one of the most beneficial exercises for overall mental health. One study found that people who ran had lower levels of stress hormones in their bloodstream than those who did not run. Another study found that people who ran tended to have better mental health than those who did not run at all. This is likely because running releases endorphins, which are chemicals that reduce pain and increase feelings of pleasure.

How does running improve heart rate?

Running has long been known to be a finest way to improve heart rate. In fact, running at a moderate intensity can help increase your heart rate by up to 50%. This is because running increases your metabolic rate, which in turn helps burn more calories.

How does running reduce stress?

Running is a proven way to reduce stress levels. In one study, runners who completed a moderate-intensity run reported feeling less stressed than those who didn’t run at all. Researchers believe that this is because running releases endorphins, which are hormones that can decrease pain and inflammation. Additionally, running has a positive impact on mental health by helping people to de-stress and connect with their surroundings.

How does running help in weight management?

Running can help burn a lot of calories and help in weight management. The average person burns 80-140 calories per mile, depending on your speed and weight, so running can help you lose weight.

Conclusion

Now you must have a clear idea of what to do, so get out there and run!

Running is one of the simplest and most effective exercises you can do for your health. It’s low-impact, calorie-burning, and can be done anywhere. Plus, it’s a great way to connect with nature. Ensure your running shoes are comfortable enough and fit perfectly. Running in uncomfortable shoes can lead to injury.

All the women out there thinking about running should start the routine from today. Start slowly and gradually increase your running time as you become more comfortable and confident in your ability to run long distances. Find a safe place to run that is also convenient for you – whether that’s at a park or other open spaces.

Continuing Self-Care Trends in the New Normal

Signs of the new normal are emerging as newly-vaccinated Americans venture out of their homes, and it’s not the raucous “Roaring 20s” everyone predicted. Rather than racing to return to normal, Time magazine notes that people are holding onto the habits and routines they built during 2020-21. That’s not to say we aren’t eager to see old friends and hug relatives. However, people are rethinking what it means to look and feel their best in a post-pandemic world. Wendi’s Tips shares four trends shaping the way we present ourselves. 

Comfort Over Fashion 

Staying home more in the past meant the privilege of working in pajamas and slippers. Now, people are questioning why “real clothes” have to be so uncomfortable and redefining the meaning of professional attire. 

 For fashion, that means more athleisure and dressed-up loungewear. Think joggers in trendy prints and durable leggings that are just at home in the grocery store as they are in the gym. Office dress codes are relaxing, too, with workers opting for pared-down professional wardrobes composed of comfortable basics. If you’re dreading the day you have to give up your “work sweatpants,” tap into comfort-first workwear trends like loose-fitting trousers and slacks for your return to the office. 

Back-to-Basics Skincare 

Women are abandoning heavy makeup as they shift beauty spending to skincare. If you’re one of the many people affected by maskne, you’ve probably started paying more attention to skincare during the pandemic yourself. 

 There’s a dizzying array of skincare products out there. Where do you start if all you’ve ever used is moisturizer and SPF? There’s no one-size-fits-all answer to skincare because everyone’s skin is different. However, if you’re new to skincare regimens, Elle magazine lists a few kits designed for your skin type, which is a great place to start. When you want to take your look up a notch, opt for a tinted moisturizer or a glow kit instead of foundation. These lightweight alternatives are less likely to clog pores. This is also the perfect time to experiment with fun eye makeup looks. 

Returning to Our Roots 

Many people looked forward to their first salon haircut during the new normal. But while some people are going bold with their new look, others are embracing their roots by growing out their hair, keeping their grays, and letting their natural curls shine. In fact, L’OFFICIEL notes that the past year has seen a surge in products designed to enhance hair health. This includes shampoos and conditioners designed for your hair type, whether you want to clarify, hydrate, repair, thicken, define, or grow. 

 If you do go for a dramatic new look, donate your tresses to a good cause. Locks of Love, Children with Hair Loss, and Wigs for Kids are among the leading organizations that accept hair donations. 

Embracing New Ventures 

Feeling your best in 2022 isn’t just about the way you look. The toll that the pandemic took on so many lives seems to have intensified interest in not just self-care but nursing itself. Improving oneself may include career goals, particularly going back to school to get a degree in business. Whether it’s taking courses online or in person, many programs are set to maximize convenience and thoroughness, and some are extremely timely. Going this route provides you with the latest information and technology, preparing you to advance your career or take it another direction. 

 You may also be looking at changing jobs or starting a new business. If it’s the latter, be sure to check off a few essential boxes right away. This includes getting a business plan together, creating a home office if you plan to work from home, and lining up all the legal requirements. It’s important to determine what type of business you plan to operate by choosing which type to form as, whether it’s a self-proprietorship, a partnership, or an LLC. Fortunately, you can outsource the process with the help of an online formation service, which is quick and affordable.  

 People are also asking how they can maintain healthy habits now that responsibilities have returned to normal. Many of us have spent more time working on ourselves, getting active, appreciating nature, and utilizing naturopathic medicine and massage therapies during the pandemic, and we may be reluctant to relinquish that self-care time. 

 For the most part, schedules have shifted to what they used to be, but it’s still possible to make time for wellness. The key is scheduling it. Build self-care, fitness, and other healthy routines into your schedule the same way you would a business meeting to ensure wellness is given the priority it deserves. A huge part of this is embracing relationship changes as well, so identify the toxic people or situations in your life and call on dating coach Wendi Schuller to help you navigate your options. 

 Life looks much different now after the pandemic — and that’s not necessarily a bad thing. The past couple of years led us to rethink priorities, from how we spend time to how we present ourselves to the world. As we step out in 2022, it might not be back to the old normal. However, the new normal we’re building takes a more holistic view of what it means to be well. 

 Author is Chelsea Lamb  clamb@businesspop.net      She has spent the last eight years honing her tech skills and is the resident tech specialist and co-founder of BusinessPop.net. Her goal is to demystify some of the technical aspects of business ownership and entrepreneurship

Dating coach Wendi Schuller of Wendi’s Tips draws upon her knowledge as a nurse, neuro-linguistic programmer (NLP), and hypnotherapist to provide a blueprint to guide people through divorce and beyond. Contact Wendi today to schedule your coaching session, or to find out more! wendischuller@hotmail.com 

How Single Parents Can Better Manage Stress

Life can be stressful for single parents and their kids. For parents, there is financial stress, job stress, interpersonal stress, and the overarching stress of having to raise the kids alone. For kids, there is a completely different type of stress – fear of the unknown and feeling self-conscious about coming of age without their mother or father in the picture. As a single parent, it’s hard to manage it all.

Here are some tips to help give you some ideas on how to minimize stress.

 

Cut Yourself Some Slack

The first tip is likely the hardest, but it’s something you must strive toward. Single parents often set high expectations for themselves – often too high. However hard it may be, try to cut yourself some slack. Despite any shortcomings, you’re doing the best you can.

 

Practice Relaxation Techniques

The seemingly obvious way to reduce stress is to remove the stressor from your life. Unfortunately, when it comes to managing a single-parent household, this isn’t always an option. So take steps to alleviate the effects of that stress instead. This is where relaxation techniques come into play.

Meditation can be very effective. Listen to guided meditations or try to focus on whatever brings you inner peace. Simply put, meditation is being mindful in the moment.

You can repeat a mantra, or you can just be in the moment consumed by your present surroundings. If your kids are old enough, you can even get them in on the practice. As Psychology Today points out, meditation is scientifically proven to boost all the best parts of life while removing negativity.

When you’re meditating, make sure you’re in a quiet space in your home to promote relaxation. Wearing comfortable clothes like leggings and a roomy T-shirt can also help you focus.

 

Get Your Kids Involved  

You’re not being a bad parent if you want some free time. You need it if you want to keep your sanity. One way to increase your alone time is to get your kids involved in activities. After-school clubs, sports, community arts groups — you can find an organization that specializes in facilitating the exploration of their interests.

Cultivate their love for community service and volunteering by registering for animal welfare or environmental organizations. If your child is athletic, team sports are a great way for them to meet new people and encounter new role models. Talk to your kids about their interests, and there will surely be something they’d love to get involved in.

 

Foster a Stress-Free Home Environment

You spend most of your time at home, so it’s naturally going to have a lot of impact on your stress level. A messy, disorganized home is a stressful home. Even if you aren’t a super tidy person, excess clutter can be a problem. This is especially true for a family run by a single parent who is already busy. Take some time to fully declutter your home from top to bottom so it’s more manageable. You can also use some sensory tips and tricks to reduce stress. Plants, essential oils, aromatherapy candles, and natural light can help people feel relaxed. Open those curtains and let the sun shine in.

As a single parent, you are managing a family alone. There’s no way around that. There will be a lot of stress to deal with — both your own and that of your kids. Try to combat this stress by getting your kids involved in engaging activities, making sure you have a clean, organized, calming home environment, and setting some time aside to practice relaxation exercises.

Author Janice Russell  believes the only way to survive parenthood is to find the humor in it. She created Parenting Disasters so that parents would have a go-to resource whenever they needed a laugh, but also to show parents they aren’t alone. She wants every frazzled parent out there to remember that for every kid stuck in a toilet, there’s another one out there somewhere who’s just graced their parents’ walls with some Sharpie artwork!

 

 

Grief May Surprise You After Divorce Or A Break Up

One may think they are over their relationship or got past divorce and later feel the loss. Grief can sneak up on you and catch you by surprise. It is like swimming in calm waters and a big wave comes up and slaps you hard. It takes time to mourn a marriage or love interest. One day you are fine and the next in tears. It can be lonely at first.  Grief comes in stages and one can move back and forth between them.

Denial

This is avoiding the situation. Pretending that things are not happening. Not dealing with reality, such as thinking if you do not hire an attorney, then the divorce will not happen. Or he/she will come to their senses and stay with you. It is delusional thinking. Denial may be manifested as carrying on as usual with the same routines as if nothing is happening.

Anger

This is when a person realizes denial is not stopping the divorce or a break up. The other person is firm, “It is over.” They have collected any personal belongings at your place and have dropped off yours.  In a divorce situation, it is no longer possible to deny the divorce is happening.   Papers are served. The other party’s attorney has contacted you or perhaps a court date has been set. One is furious that their life is in such an upheaval. Anger can have one reacting instead of responding. Reacting is impulsive and not thinking with a clear head.

Anger can lead to revenge – such as using the children as weapons. Too often in the news, a parent kills the children in a divorce situation to get back at the other one. It can be trashing a spouse’s reputation on social media.

Bargaining

It is hoping that if you change your behavior then the divorce or break up will be stopped. One may try and make a deal with the other person.  “I can change.  I won’t do (whatever annoyed them) anymore.” Or with a marriage, “I will agree to a divorce if we go to a weekend retreat to try and patch up our relationship.”

Being in the bargaining stage is acknowledging the situation which is not done in the denial stage. It is moving along in the grief process. It is wishing for a miracle to happen.

Depression

Depression in grief is not the same as the chronic clinical one. Rather, it is numbness. Feeling as if stumbling around in slow motion. There may be brain fog or lethargy. The body is worn out from having the strong surge of emotions from earlier in the divorce process. These ranged from shock, panic to despair. It can be a time to take a pause and nurture yourself. The stress hormones, such as cortisol, have flooded one’s body. This quieter time can be a way to chill out and regroup.

Acceptance

This last stage might come during the proceedings or a bit later. One has come to terms with what happened – no longer being married. When it is a break up, finally realizing that person is no longer in your life.  One acknowledges the loss and begins to look ahead to the future. A new chapter is opening in life which can include changing careers or relocation. Taking up new challenges and hobbies. It is a time of exploration – whether it is a self-assessment or travel to enticing destinations. Time to start a new chapter in your life. Many of us change careers.

This is based on my article published in the Divorce Magazine out of Toronto.

Why Playfulness Is Important

Playfulness is a way to reduce stress and get through the minutia and tasks required during  stressful times, such as divorce. Besides helping life to be more bearable when juggling proceedings, children and a job, a sense of playfulness lowers anxiety. Being in a calmer state is beneficial for making those crucial decisions regarding splitting assets and so forth.

There are various studies on the benefits of playfulness in getting through adversity (such as divorce) and contributing to longevity. Dr Proyer from the University of Zurich has done much research on adult playfulness and states these individuals cope better with stress and being able to adapt to situations. One study found that playfulness increased one’s well-being and resilience. When I was a nurse on a busy trauma unit, most of us were burned out with patients hovering between life and death. The two playful nurses who wadded up paper to bat around like a ball, were not. In-between patient codes and procedures, these fellows made up games and were the most relaxed nurses on the unit.

Professor Barret at University of Illinois also found that playful folks are better able to handle stress. These individuals perceived their stress levels to be lower, than the less playful subjects in the study. When people are playful, they have better strategies to deal with stress according to her research. Mistakes are more likely to be viewed as learning opportunities rather than as blunders.

Consider the advantages to having a playful outlook during divorce. One is better able to utilize coping strategies during this stressful time and less likely to fall apart. A person can take a pause from proceedings and be engrossed in pleasurable activities. Playing lets out some steam and enables one to see the humorous side of life. Children benefit by being around laughter and spontaneity instead of glum parents.

Playfulness improves cognitive, emotional and social functioning as was reported In the American Journal of Play, Summer 2011 edition. Good mental (cognitive) functioning is necessary when going through finances and deciding whether to sell the marital home or buy out one’s spouse during divorce. Other studies found that playful folks draw people to them. They are open, fun to be around, engaging and positive. Being able to connect with others and have a network of support enables one to move through the craziness of divorce. Being bitter and negative post-divorce can push people away.

An example of the longevity benefits of playfulness are the elderly Chinese in Beijing. These senior citizens were dancing to the music from their boom boxes, doing Tai Chi, playing board games, plus more. They laughed, indulged in badminton and chatted. They clearly enjoyed their time together and were extremely active physically and mentally. There were no wheelchairs or walkers in that group. This contrasts to a divorced woman I knew in the States, who was anything but playful and died of a heart attack.

I was at Disneyland with my sons when I decided to initiate divorce. I called family and friends between rides on Snow White, Mr. Toad’s Wild Adventure and Indiana Jones. I was forced to be playful in this atmosphere and that started my divorce in a much more relaxed way. Figuring out finances was less stressful when standing in line for The Haunted Mansion. My sons were relieved that divorce was about to happen. Disneyland set the tone for keeping playfulness throughout my divorce.

There are ways to be more light-hearted during proceedings. Plan at least one weekly get-together with pals to vent or catch up on news. Having support helps to lighten your burden. Spend time in nature which is calming, even if in a small leafy city square. My sons and I watched comedies and laughed a lot. Go to a fair and act like a kid. Get out of town to spend a day walking along the beach and enjoying the amusements on the boardwalk. My mother took my sons and I on a river cruise during divorce, which was approved by both of our attorneys. That took our minds off the divorce and into the play mode. Think of how to inject some fun into your agenda on a regular basis, and divorce will go a bit smoother.

My article was originally printed in DivorceForce   www.divorceforce.com/

Menopause And Hormone Replacement Therapy (HRT)

Menopause, or “menopause,” refers to when a woman stops menstruating. It happens between 45 and 55 of the ages. The average age at which a woman reaches menopause is 51 years. Some of these women experience menopausal symptoms that usually occur between the ages of 45 and 65. Hormonal imbalance will also affect men in either ways. Know more about that <a href=”hrtresources.com/mens-health/testosterone/” rel=”dofollow”>here</a>.

During the menopause, the ovaries produce fewer and fewer female hormones (estradiol, a type of estrogen), as a result of which menstruation stops and other changes in the body also give rise to complaints. Menopause is preceded by a period in which menstruation decreases and eventually stops. If you are over 45 years old and have had no bleeding for a year, you are officially in menopause. You can then assume that your fertile period is over.

Menopausal complaints

General complaints such as fatigue, depressed mood, and muscle and joint pains are sometimes attributed to menopause, but this connection is less clear. The reduced production of estrogens (female hormones) during menopause also has an important influence on bone loss or osteoporosis; it speeds up the process of bone loss.

Hormonal replacement therapy (HRT)

Hormonal replacement therapy (HRT) is a hormone treatment that can be started if a menopausal woman reports the following symptoms:

  • hot flashes (short violent heart attacks);
  • to sweat;
  • poor sleep ;
  • vaginal dryness;
  • pain when having sex.

As the name says, the therapy substitutes or replaces the hormones that were present in larger amounts before the menopause.

Hormonal replacement therapy (HRT) is best not started too early, but preferably only if the menstrual periods are rare or preferably stopped and there are clear complaints.

How often do menopausal complaints occur?

Of all women, 55% to 60% suffer from hot flashes and sweats during menopause. These complaints mainly occur in the first year after the transition. Two years before the menopause, these complaints occur in about 15% of women.

About 15% of postmenopausal women (perimenopausal) and 30% of postmenopausal women (postmenopausal) experience vaginal dryness.

How can you recognize it?

Due to hormonal changes, your menstrual cycle will begin to change. Bleeding becomes irregular and may last shorter or longer, with more or less blood loss. The differences may be barely noticeable at first, but over time they become increasingly apparent.

In the meantime, you may experience all kinds of discomfort, which usually lasts until the transition and then gradually subside. The amount and severity of these discomforts differ for each woman.

These are the main symptoms:

  • hot flashes and flushing ;
  • (nightly) sweating;
  • difficulty sleeping ;
  • fatigue ;
  • irritability;
  • mood swings;
  • decreased sexual interest;
  • pain when having sex;
  • urinary tract infections ;
  • accidental leakage of urine ;
  • aching joints and muscle pain.

Some of the above complaints can also have other, sometimes more serious, causes. Therefore, always consult a doctor if you experience such complaints.

What can you do yourself?

A healthy lifestyle can relieve the symptoms of menopause and counter bone loss (osteoporosis) :

  • Exercise sufficiently.
  • Eat a healthy and balanced diet.
  • Don’t smoke.
  • Limit alcohol.
  • Strive for a healthy weight.

An hour of walking three times a week has more effect than the intake of extra lime or hormones.

Overweight women are known to suffer from menopausal sweating more. Smoking also worsens the symptoms. Also, menopause in smokers generally starts earlier. It also helps to limit coffee and spicy foods.

If you suffer from urine leakage, you can exercise your pelvic floor muscles together with a physiotherapist. Pain during sex and vaginal dryness can be remedied by using a lubricant.

When can your doctor consider treatment?

The main reason for initiating hormone replacement therapy (HRT) in women is to treat menopausal discomforts that hinder daily functioning. In some cases, this treatment may be considered to prevent  osteoporosis.

It is best not to start hormone replacement therapy (HRT) :

  • in women with breast cancer or a history of breast cancer (there are indications that HRT increases the risk of relapse);
  • in women with severe heart or liver disease;
  • in case of high blood pressure that does not drop sufficiently with medicines;
  • in case of cancer of the endometrium ;
  • for blood clotting problems (e.g. women who have had a deep vein thrombosis or pulmonary embolism or are at an increased risk of clotting disorders);
  • with vaginal bleeding without a known cause.

Advantages and disadvantages of hormone replacement therapy (HRT)

The doctor will consider per patient whether the benefits of HRT outweigh the disadvantages and possible risks. In any case, the final decision to start HRT lies with the woman herself, after she has been informed about the possible advantages and disadvantages of the treatment.

Additional benefits of HRT include:

  • a possible protective effect against heart problems (but there is debate about this);
  • a possibly beneficial effect on mood disorders;
  • a decrease in the risk of type 2 diabetes.

However, this should not be a reason to start treatment. In addition to the benefits, there are also several risks associated with the (long-term) use of HRT :

  • Some studies show an increased risk of cardiovascular disease, because estrogens, alone or in combination therapy, increase the risk of clots in the veins ( embolism or thrombosis ). That is why you should always take into account your predisposition or other risk factors for clot formation.
  • The hormonal effect of HRT slightly increases the risk of breast cancer.
  • HRT increases the risk of gallstones and gallbladder inflammation.
  • With long-term use (longer than 10 years), there is a slightly increased risk of ovarian cancer.

What can your doctor do?

Physical examination and questioning

Your doctor will first perform a gynecological examination and possibly a breast examination. He will also take a pap smear and possibly refer you for a mammography (chest X-ray). Finally, he will measure your blood pressure and weight food.

Also, your doctor will conduct a thorough survey to determine whether you are eligible for treatment. This also includes questions about the family appearance of certain disorders.

In women under 45, the doctor will try to rule out a menstrual disorder other than menopause. For this, he can take a blood sample, in which several hormones are determined (serum prolactin, thyroid-stimulating hormone or TSH, follicle-stimulating hormone, or FSH).

The results provide the doctor with insight into your hormonal balance and help him determine whether or not you are in menopause. Women over the age of 45 who have had no bleeding for a year are officially in transition. So for these women, a blood draw is not helpful or necessary to diagnose menopause.

Different forms of hormone replacement therapy (HRT)

If the doctor decides to initiate HRT, he will try to limit it to the lowest dose and to the shortest time possible. Depending on the complaints and the woman, HRT can be started with only estrogens, or in combination with progestins.

HRT with estrogens

Estrogen-only HRT (unless local) is only used in women who no longer have a uterus. Estradiol is the most commonly used estrogen and is prescribed in various forms. For example, a patch or skin gel is often a better choice for women with migraines, diabetes, epilepsy, or an increased risk of clots.

For women who suffer from vaginal dryness or pain during sex, topical treatment with estrogen cream or a vaginal ring is the best choice. This topical treatment should not be combined with a progestogen.

HRT with progestins

  • Progestogens such as progesterone, dydrogesterone, and norethisterone have a different profile and effect on the breast or uterine tissue. They are therefore chosen in function of the complaints and side effects. Progestogens are also available in pill, patch, or IUD form.
  • During the first year of menopause, preference is given to a cyclically combined preparation. This means that the estrogen is given continuously while the progestogen is only added in the first 12 to 14 days of the calendar month. The intention is to cause bleeding during the treatment-free week or after the end of the progestin phase in cyclic treatment. The volume and duration of bleeding should be normal. After several years of treatment, if needed for so long, the volume of bleeding in many women will decrease or even stop altogether.

To avoid vaginal bleeding, women can opt for:

  • a combined treatment (estrogen + progestin)
  • Both preparations are taken daily.
  • This treatment is usually only applied from 1 year after menopause.
  • tibolone, a substance with hormonal properties of both estrogens and progestins
  • This treatment is also usually only applied from 1 year after menopause.

Non-hormonal treatments

<a href=”womanlab.org/menopause-can-be-complicated-non-hormonal-treatments-shouldnt-be/” rel=”dofollow”>Non-hormonal treatments</a> are also possible. Women who suffer from hot flashes and are not allowed to take estrogens can consider an antidepressant such as venlafaxine, paroxetine, citalopram,….

How does your doctor monitor hormone replacement therapy (HRT)?

Your doctor will ask you to come for consultation within one year of starting the HRT. Then he will mainly check whether the complaints have improved, whether there are side effects, whether the dose can be reduced or if the treatment is stopped. There is no point in having blood estrogen levels determined via a blood draw.

Tips For Learning The Skill Of Small Talk -The Way To Connect With Others

Life’s  upheavals  bring change which may necessitate  finding a new set of friends.  One can have just gotten through a divorce or relocated for a job. Small talk is the way to establishing connections with others.  You may feel like a nine-year old kid again on the first day at a new school.

It can be challenging to make small talk. Individuals have avoided parties and gatherings because the thought of engaging in this is scary. Small talk is an important skill – whether on the social scene or in networking. It enables one to make crucial contacts in their field. Small talk is necessary to establish a relationship which can result in a sale or a regular client.

Small talk starts out on the surface. You are both fishing around initially to discover a common link – an interest or activity. It might be the stage of life you are currently in – getting a divorce, or being parents to a toddler, etc. When the common link is found, then a portal opens to a deeper place of communication. You took the plunge and are now having a fulfilling conversation.

There are ways to make small talk less painful and more spontaneous. Attend an event. You have an instant topic of conversation – the concert, rugby match, school play or whatever it is. A co-worker who loathes small talk joined several MeetUp.com groups. The initial conversations are focused on the specific purpose of the group (hiking, books, travel). She can handle talking about the subject and picking up tips from the other members.

At a party, a good ice breaker is to ask how a person knows the hosts. You may find out that you both have things in common. Other sure topics to get things started, is to inquire about pets/children/grandchildren/holidays.

I comment on a person’s unique jewellery or article of clothing. This often leads to “I bought it in India” and we go on from there. Even something as banal as the weather can start an involved conversation on sports. I talk about how weather impacts my running and they may talk about skiing.

An acquaintance feels small talk can be superficial. She does not like it when strangers at a gathering, ask her questions. She feels this is an invasion of her privacy. People may ask questions to loosen your tongue. These individuals are merely trying learn a little bit about Rose. If she would volunteer information first, then it would not seem like an interrogation. Rose could turn the table around and ask them questions, thus not feeling on the spot. People have different levels of what they consider is private. An introvert like Rose, finds it more challenging to open up about their life.

In this digital world, small talk seems to have disappeared. Texting gets right to the point, by-passing the nuances which are picked up when being face-to-face. When in person, if one skips small talk and communicates in the digital style, it would be perceived as too abrupt.

Small talk takes practice, like other things in life. One does not pick up a violin and play it like a virtuoso on the first try. Nor be proficient at getting goals when learning football. Start in little increments. Talk to a person standing in the queue at the grocers. Chat with a sales clerk. Work up to more challenging encounters, such as at a wedding reception or Bar Mitzva celebration. I have made close, life-long friends by starting with small talk.

I am also a dating consultant and release weekly podcasts.     datingcoach.coach

Practical Changes to Make Your Home Healthier and More Environment-Friendly

A house is easily made into a home with attention to details. Those details that make a home a reality can range from design aspects to functional changes that are better for your health and the environment. If you are looking to make your house better suit your overall health and well-being while also benefitting the planet, then here are some tips for you.

A Space to Call Your Own  

A routine practice of meditation, rest, and quiet is a staple to a well-balanced life and mental health. Giving yourself some space to unwind, detach from electronics, and recuperate is one of the best gifts you can give yourself. If you have space, turn an unused bedroom or a den into your own little oasis. That oasis can look like a reading room, a place for you to do your hobbies, or a place for you to simply be alone and recharge.

Focusing on the Floor 

We hear a lot about the air quality outdoors and its effects on our health, but it is the indoor air quality that often gets overlooked. While carpet in a house can make the house seem more comfortable and cozy, it also holds allergens, dust, bacteria, and other pollutants. While there are options to routinely treat the carpet or install more natural options, you may be better served to remove carpet throughout your home to ensure improvement in your health.

A Color Refresh 

An inexpensive way to make any room fresher and appeal to your visual senses is to change the color. Adding a fresh coat of paint with a color that complements the room can dramatically change not only how it looks but how you feel. Whether you are renovating or updating, it’s important to consider the prior condition of the walls and whether lead paint was used.

The older your home, the more likely it is that lead paint was used on the walls. In order to reduce contamination in your home, for the health of you and your family, you should hire an EPA-certified contractor to take the right precautions when performing work in your house. When at all possible, make sure any updates you do to your home create a wonderful end product but also are safe for you, your family, and the environment.

Green Gardening 

The exterior of your home should be viewed as an extension of your interior living space. It’s a place to unwind on spring and summer days, for kids to play, to entertain, and to breathe in the fresh air. This year, invest in your exterior space. Below are some ways you can make some exterior improvements that will be good for you and the environment.

  • Add some comfortable seating.
  • Install no water or low-water landscaping by utilizing succulents, perennials, and rocks to design your exterior space.
  • Introduce native plants that will take to the soil and don’t require a ton of upkeep.
  • Use recycled brick, furniture, and stone to give your home that personal touch.

A Place to Lay Your Head 

Each room is important, but special attention should be given to the bedroom. You spend a large portion of your life sleeping, and it is worthwhile to invest in the quality of sleep you get each night. Consider updating the paint, bedding, floors, and aesthetics of your room. Spend time decluttering the space and making it open and stress-free. You will reap mental and physical benefits from focusing on improving your sleep space.

Make your house a home by paying some special attention to the details. While there are common renovations and design improvements you can make to have a beautiful home, you can take it one step further by ensuring every choice is rooted in improving the mental and physical well-being of your family. While you’re at it, make some environmentally-friendly changes that can also make your life easier in the long run.

Article written by Natalie Jones  Homeownerbliss.info

5 Ways To Work Out While Traveling

Traveling and staying in shape might prove quite hectic for many people. Typically, vacations are times for relaxing and giving yourself a treat. As such, it is easier to add calories than to keep fit. However, it is advisable to give your health the priority. Various factors influence your workout options when traveling. Space, abilities, and resources all impact how well you can train. Here is a brief look at some of the best routines you can accomplish while traveling:

  1. High-intensity interval training (HIIT)

Done the right way, HIIT is an effective routine for boosting your heart rate and metabolism. It also regulates insulin levels and aids the breakdown of fats. HIIT sessions aim to push your limit and enhance cardio intensity. Each session lasts 20-45 minutes and does not require any gym equipment. It involves a series of pushups, prone walkouts, pull-ups, sit-ups, burpees and squats separated by brief resting intervals. You can quickly finish a HIIT session in the morning to supercharge your metabolism and fat burning the whole day.

  1. Core exercise and leg workouts

Training your core will build stamina and a good posture, especially since most of your strength and power comes from the core region. It is recommendable to combine core and leg workouts for maximum flexibility and formation. Like HIIT, most core and leg workouts do not require a gym facility. You can perform planks, hanging knee raises, jumping jacks and skater hops at the comfort of your hotel room or even at the beach. This exercise will help you burn down calories and improve your metabolism. You can also integrate core and leg workouts into your HIIT session.

  1. Full Bodyweight exercise

According to research, total bodyweight workouts can target all muscle from your legs and thigh to your abs, chest, arms, and shoulder. They offer a simple way to gain balance and strength using nothing other than your weight. What’s more, bodyweight workouts such as pushups, squats, burpees, and wall sit, and triceps dip and lunges complement each other. They ensure the proportional growth of the body and impact significantly on your overall fitness. You can also do the tuck jumps, limb raises, or donkey kicks during travels or at your hotel room and without incurring any additional cost. When training, it is essential to get proper nutrition and stay hydrated at all times. Fitness enthusiasts also use supplements like Anavar to boost energy and workout endurance. It also helps them to flush out excess water from the body, so they don’t feel bloated while traveling.

  1. Walk, jog, run

As simple as it might look, you should not underestimate the importance of walking.  According to studies, walking and jogging can increase the calories you spend per day. Walking is a low energy cost exercise, so you should go running if you want to burn more calories. You can also combine walking, jogging and running. It is recommendable to take advantage of walking any chance you get. Instead of using lifts, take the stairs. You can also run along the beach, participate in dance and other footwork activities, or even go hiking.

  1. Cycling and swimming

Both cycling and swimming can help you stay in shape during your travel. They are also easy to integrate into your travel workout regimen. You can go swimming at the beach or use the hotel’s swimming pool. For cycling, find bike rentals and ride around to work your leg and thigh muscles. If you get a hotel with a gym, take advantage of the stationary bikes and other equipment to squeeze quick sessions that will leave you feeling pumped.

Conclusion

Working out can help you stay in line with your fitness goals. However, various other factors influence health and fitness. It is highly advisable to establish a supportive lifestyle that is free from drug abuse, stress, and poor nutrition. You should also get enough rest and drink to stay hydrated throughout your workouts. Make sure to perform every move in perfect form to achieve proportional growth. More importantly, train around your needs. If you are on a bulking cycle, eat the right micronutrients for lean muscle development.

Author of this article is Kimberly Clark who is a writer for numerous health and fitness publications. She has been working with many challenged clients for some time now. She can be reached via email at kimberly@linkingaces.biz.

5 Supplements That Can Supercharge Your Training

In the quest to build a desirable physique, an adequate supply of nutrition plays a huge role. No matter if you are beginning your workout journey or are already a hard-lifter, you’ll need proper supplements besides the regular diet to hold on to your gains. Most bodybuilders and athletes go by a meticulously planned supplement schedule throughout the day to keep the flow of nutrients running in their bodies. We take a look at 5 supplements to boost your training.

    1. Carbohydrates:

Carbohydrates should be the primary ingredient in your shakes before you add proteins and the likes. When you work out, your muscle glycogen is stressed and can decrease if the carb supply is deficient. With Carbohydrate intake, you prevent this possibility and, therefore, can train for the maximum amount of time and build a curved body.

Carbohydrates come in handy if you’ve limited protein intake, which makes you short of calories. Carbohydrates also influence your insulin levels, and you should be sure of the volume before adding it to the shake.

    2. Protein:

Protein powders are the most popular supplements when it comes to bodybuilding. Protein has low-fat elements and helps to gain muscle and aids in mass gain. Amino acids are the constituents of muscle-tissue, and protein consists of various amino acids. Therefore, protein consumption becomes most fruitful when you take it just after the workout session as it will start building your muscle blocks after you have them broken down with the exercises.

If you take proteins after a workout and still can’t gain muscle, you might be taking it way after the training period. When a protein mixture is taken immediately after muscle breakdown, it increases your muscle gain 25 times due to a short-lasting “anabolic window”! There are many types of protein, but Whey is famous for its easy digestibility. It also makes your bloodstream work faster.

    3.  Creatine:

Creatine is one of the supplements which is rated very highly for its ability to deliver instant energy, which is crucial for charging yourself up during training. It revitalizes protein synthesis which accelerates your lean muscle buildup. Creatine is an excellent addition to your mixture, and it is always better to take it with carbohydrates and protein for the best results.

Among many kinds of varieties, Creatine monohydrate is the most efficient and should be your first consideration.

According to studies, regular intake of Creatine requires you to drink sufficient water because it increases muscle hydration by drawing water from other parts. Additionally, Creatine keeps tiredness and mental sloth away for a charged-up workout.

    4.  Glutamine:

Glutamine is an essential amino acid that is also the most available one in human bodies. Glutamine helps in slowing down the fragmentation of complex molecules in the muscle and the subsequent release of energy. It positively influences hormone levels and raises the levels of growth hormone. Like Creatine, Glutamine serves you better if you absorb it with Carb and protein shakes.

Glutamine’s salient features are its ability to make you recover faster and hold on to your muscle gains when you are on a diet. Glutamine is also found in meat, seafood, and eggs. The requirement of Glutamine increases with the progress of your workout standard. It’s critical to remember that Glutamine levels can decline in the bloodstream due to exhausting and stressful exercise sessions.

    5. Branched Chain Amino Acids or BCAAs:

BCAAs are essential for quick energy bursts, and they help in reducing muscle tissue breakdown throughout training periods. BCCAs are great for your hormones and helps in maintaining testosterone levels following a workout.

However, studies demonstrate that BCAAs alone are not capable of muscle protein synthesis and need Essential Amino Acids to increase anabolic signaling. Hence, you must take BCAAs with the much-discussed mixture of carb, protein, creatine, etc. If you are concerned with the lack of protein synthesis, Anavar can be a great choice due to its anabolic property.

Happy sweating!

Author of this article is Rebecca Smith

7 Tips To Avoid Insomnia And Get Sound Sleep At Night

Insomnia cases can give you a headache, especially when you are from a tedious job. The condition develops slowly and steadily in individual undertaking activities such as long-distance driving and others.

Specialists are working hard to develop a medication that can curb this kind of disturbing condition. The condition generally affects the regular sleeping routine, and you may find yourself waking up in the middle of the night. This article exposes seven tips to avoid insomnia and get good sleep.

  1. Understand the sleep-wake cycle You need to consult a psychologist about the recommended sleep schedule that a normal brain should have. The circadian rhythm explains how the brain releases sleep regulator, chemicals, and hormones.The internal clock that depends on the biological patterns of the body increases the chances of understanding the circadian rhythm. Brain wave patterns from various radiographic images assist you in knowing your limit of sleep and wake up. Therefore, ensure you are at bed when your time to sleep and wake up at the right time.
    1. Regulation of exposure to light during the day

    The need to regulate how you expose yourself to light is an essential component in acquiring good sleep at night. Morning sunlight is the best because it provides the required minerals for the development of your bones and other tissues.

    The process of sleep depends on the coordination of brain cells and neurons, and this requires you to have maximum exposure to light during the day. The introduction of light therapy boxes assists during different seasons like winter when bright illumination has limits.

    1. Physical fitness
      Involvement in regular physical fitness assists in the relaxation of body tissues and muscle. The relaxation reduces the production of energy, and this makes the body to have fewer functions. The exercise reduces the chances of encountering sleep apnea. However, you may be required to use sleep medication in conjunction with exercise. The medication recommended for sleep apnea is zopiclone. The drug influences the central nervous system to perform required activities along with exercise.However, heavy exercise may be dangerous as it causes contraction of muscle, making you uncomfortable. You should also ensure you exercise at least 3 hours before you go to bed to avoid oversleeping.

      1. Avoid substances

      Drugs alternate the normal functioning of the body system. Classification of substances depends on the health condition it brings. Nicotine and caffeine decrease the chances of releasing melatonin, which is the primary hormone responsible for sleep regulations. Cigarettes also play the role of hindering the production of this hormone.

      Besides, excess food before sleep should not be part of you.

      1. Good stress management strategy

      Stress is a psychological disorder that results in a lack of good sleep. The uprising of stress depends on what you encounter daily and how you handle them. It is wise to seek psychotherapist help if you cannot control stress. The sessions may make you have a relaxed mind that can facilitate an excellent sleeping mood.

      Continuous exercise may assist when you are under pressure and stress. It makes you relax your muscles, and this occurs within the brain, making you feel relieved. The bedtime ritual that assists in relaxing may be necessary.

       

      1. Regular deep breath The fundamental reason for a deep breath is to maintain a steady flow of oxygen in the body during sleep. The increase in oxygen uptake enables the blood to flow efficiently through your body to maintain the relaxation of the muscle.Closing your eyes and facing upwards when taking the breath, maximize blood flow in the brain, and this may make you feel better. Deep breath reduces gasping, snoring, and feeling foggy when you fall asleep.
        1. Suitable sleep environment Note the appropriate sleeping environment that keeps you safe and comfortable. Comfort is mandatory for you to sleep effectively without waking up in the middle of the night.The bedroom should have quality lighting system, air conditioners to regulate temperature and increasing air circulation. The nature of the mattress you are using should be of high quality to avoid issues of physical discomfort.Night sessions should have less light exposure. You should control the number of hours you spend watching television. Experts recommend that you should stay away from TV for about two hours before going to sleep. The period activates the melatonin hormone, which in turn triggers the relaxation of the body, and this causes sleep.

          Your phone should have software that blocks the excess light from reaching you.

          Conclusion

          Sleep is an essential activity for you to remain healthy. Lack of sleep can result in conditions that can cost you a lot when looking for appropriate medication. Insomnia can have the necessary prevention, and it is wise to use the points above. Remember, prevention is better than cure.

          This article, written by Rebecca Siggers  thus provides you with a list of places that you should focus upon traveling in your next holidays. To be able to travel with ease and reach your destination in the least possible time with comfort, always carry a world map along with you (amazon.fr/Carte-Monde-Gratter-Luxe-autocollants/dp/B077CWTKJY. The alluring qualities of the afore-said cities will make you want to travel several times over and over again in the years to come.