Small Habits, Big Changes

To celebrate the new year, Equelle is focusing on small habits women in Menopause can take to deliver lasting menopause symptom relief. We’ll focus on small microhabits in 4 key areas to support women’s health: movement, whole foods, fiber, and sleep.

Move Your Way (Throughout the Day) 

You don’t need hours at the gym— even 10 minutes at a time can make a difference! Try one or several of these simple ways to get moving, aiming for 30 minutes total each day. 

1. Stretch in bed: Before getting out of bed, stretch your arms overhead, roll your ankles several times each way, twist side to side, and then, pull your knees to your chest for a gentle wake-up.

2. Walk and talk: When possible, turn calls or meetings into walking ones—even if it’s just around the house. Bonus: if you are able to get outside, you will get fresh air!

3. Move while you meal-prep: While waiting for your coffee to brew or dinner to cook, fit in quick movements like countertop push-ups, squats, or calf raises.

4. Choose extra steps: When possible, opt for taking the stairs instead of the elevator or escalator. When it comes to shopping, choose to park farther away from the entrance to gain extra steps.

5. Move while you watch: During your favorite show, do a mini circuit, for example, 10 squats, 10 lunges, and 10 jumping jacks. Challenge: repeat each circuit each commercial break.

Simplify Your Meals (with Whole, Single-Ingredient Foods)

Eating healthy doesn’t need to be complicated. Focus on whole, single-ingredient foods to fuel your body and feel your best. Here are some easy ways to keep it simple:

1. Stock low-prep fruits and veggies: Stock your fridge with easy-to-grab snacks like apple slices, carrot sticks, celery and cucumbers. They’re nutritious and need little to no prep!

2. Prep grab-and-go proteins: Keep hard-boiled eggs, pre-cooked chicken, or a handful of nuts available in your fridge and pantry for quick and easy meals or snacks.

3. Make a smoothie in a crunch: When pressed for time, blend a handful of spinach, some frozen berries, and a scoop of protein powder with your preferred milk for a nutrient-packed meal or snack on-the-go.

4. Choose whole foods: When possible, swap processed foods and snacks for whole foods. Nuts and seeds, like almonds, walnuts, sunflower and pumpkin seeds contain healthy fats and protein and provide longer-lasting energy.

5. Toss a simple salad: Toss together leafy greens, cherry tomatoes, and protein like grilled chicken, turkey, tuna or chickpeas. Dress with olive oil, lemon, salt and pepper for a quick, satisfying meal.

Boost Every Meal (with Fiber-Rich Foods)

Fiber plays a big role in both digestion and energy, helping you stay full and energized throughout the day. Here are some tips on how to incorporate more fiber into every meal:

1. Add greens: Greens don’t need to be for dinner only. Add greens like spinach, kale, or arugula into your breakfast eggs or omelet, and as a lunchtime salad for an easy fiber boost.

2. Swap grains: When possible, choose whole grains like quinoa, brown rice, or whole-wheat pasta to increase fiber intake with every meal.

3. Try legumes: Add beans, lentils, or chickpeas to soups, salads, or casseroles for extra fiber.

4. Snack on fiber-rich foods: Reach for higher-fiber snacks like fruit, vegetables, air-popped popcorn, and whole-grain crackers with hummus.

5. Add a ‘topper’: Sprinkle chia seeds, flaxseeds, basil seeds, or berries on your oatmeal, cereal, or yogurt to power up your mornings. 

Prioritize Rest and Recovery

Quality sleep is essential to recharge your body and mind. Follow these simple tips to prioritize rest and help to feel your best:

1. Manage stress during the day: Manage daily stress with relaxation techniques like meditation, deep breathing, or short walks to help ease tension and promote better sleep at night.

2. Set a sleep schedule: Try to go to bed and wake up at the same time every day, to help regulate your body’s internal clock and improve sleep quality.

3. Create a restful environment: Keep your bedroom cool, dark, and quiet to create the perfect sleep setting. Consider using blackout curtains if necessary.

4. Limit screen time: Avoid phone use at least 30 minutes before bed. The blue light from screens can interfere with melatonin production and may disrupt your sleep.

5. Establish an evening routine: Create a pre-sleep ritual, like reading a book, listening to a podcast or soothing music, or even some light stretching to signal to your body that it’s time to wind down.