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Anna Olchowecki Perimenopause and Menopause Speaking, Seminars and Coaching in Guelph

FAQs.

Why am I gaining so much weight in my tummy?

 

No matter what I eat or how much I exercise, the weight keeps coming on.

 

Can you help me with this?

Weight gain in your 40s and 50s happens for various reasons and typically includes some combination of stress, reduced activity, poor sleep, muscle loss and changing hormones. The trick is that less is more as we age. In your 40s and 50s it’s more about exercising smarter and knowing how to prioritize your body’s needs, than powering through.

 

As we lose our hormones from our ovaries, we rely on our adrenal glands to supply us with estrogen (primarily); but when cortisol (our stress hormone) is high, it shuts down the production of estrogen (amongst other things) which impacts how our body uses energy and stores fat.

 

What you need is to learn:

how to build stress resilience

how to nourish your body with food and supplements

and how to exercise or move in a way that supports your changing body

 

When you work with me we’ll deep dive into all contributing factors and come out with a unique plan for your lifestyle that includes nutrition, exercise, mindset and lifestyle using The QUEEN method.

What are the best supplements to take for perimenopause/ menopause?

While every woman is unique and will have varying sensitivities, preferences, etc, there are baseline nutrients that are particularly important for multiple health and system functioning:

Omega 3 fatty acids

Vitamin D3

Fibre (pre and probiotic)

and magnesium are amongst the top rated and most beneficial supplements

They support immune health, brain health, cardiovascular health, gut health, and more . Ideally these nutrients come from organic, whole foods in our diet, but this is often difficult to accomplish on a consistent basis. Therefore, supplementing with high quality supplements and clean products is a great alternative. Keep in mind that not all products are created equally! Working with a health practitioner who can help you decipher what supplements are best for you is highly recommended. If you aren't sure where to start, please reach out and I can guide you!

Can you help me with my hot flashes and night sweats?

 

They’re truly affecting my quality of life.

Hot flashes and night sweats are normal symptoms of perimenopause and menopause, but the suffering does not have to be. In fact, there are many things women can do to lesson the symptoms or eliminate them entirely.

Firstly, hot flashes and night sweats are a result of changes in estrogen levels during perimenopause. While we can’t control the natural loss of estrogen from our ovaries, we can support our body’s other systems that are also influenced by loss of estrogen.

This is something I help women with all the time! If you would like some specific tips for minimizing hot flashes and night sweats, check out this blog for more information.

There are parts of our brain with estrogen receptors; meaning they need estrogen to function optimally. When there’s reduced estrogen the brain fog and verbal recall is affected.

You can help your symptoms by promoting good brain health.

eat an anti-inflammatory diet

✓ foods with NO (nitric oxide) like beets and arugula help carry oxygen to the brain (that’s good)

✓ omega 3s are great

✓ exercise and sleep will help too

✓ stay well hydrated and avoid alcohol

If you need help coming up with a tangible and achievable plan that is tailored to you and your unique needs, please reach out!

Can you help me with my brain fog?

We will start with a detailed assessment and history to dig to the root cause of your symptoms and what you want as an outcome. Using my 20 years of nursing experience, I will help you create a unique plan that suits your needs and lifestyle. The QUEEN Method will be used to help you create habit and behaviour change so that any progress is sustainable. 

I will make appropriate referral recommendations if needed. I won’t waste your time or money if I feel there is a better suited practitioner or testing that needs to be done before we work together!

 

We will follow up on a monthly basis to ensure you are progressing at a pace that feels good and to provide accountability with grace and empowerment!

What does it look like if I work with you? How will you help me?

Why do I feel so bloated no matter what I eat?

Feeling bloated can come from a number of issues including: food sensitivities, underlying health issues, poor gut health, stress and/or reduced digestive enzymes. A thorough assessment and deep dive into your history, diet and lifestyle can help uncover the root cause. From there, we can create an individualized plan to help you beat bloating. Sometimes further investigations or testing is needed. I can help point you in the right direction! If you would like more info, please reach out!

What is the best exercise for weight loss?

If you still have regular periods, you will have more flexibility in your exercise choices without seeing/feeling negative effects.

 

As your estrogen levels decline, your ability to recover from stress (resilience) becomes affected.  You should feel energized after your workout; if you don't, it might be a sign you need to try something different for a bit. Weight training (heavy weight for shorter reps) or sprints, allow the body to work hard for a short period and then to recover; thus allowing cortisol to come back down and helping you build a resilient stress response.

 

Activities that keep the stress response on high (like long cardio sessions) can sometimes make you feel worse after exercise, or you may even feel you are gaining weight. 

 

Activities like yoga, tai chi, nature walks are also great as they work directly on the parasympathetic nervous system to reduce stress and support healthy adrenal function.

 

The QUEEN Method will help you take your lifestyle into consideration when choosing the best exercise for you. 

Who are your workshops for and what are they about?

My workshops are designed to give a general overview of signs and symptoms of the perimenopausal and menopause transition.

 

We will touch on general strategies to reduce symptoms and maximize your energy and vitality.

These workshops are for:

any woman wanting to be educated about the natural transition her body will go through

the woman currently experiencing symptoms (e.g. weight gain, hot flashes, brain fog and etc)

gym owners and personal trainers looking to increase their knowledge about their clientele so they can have success in the gym and with their goals

spouses or partners who are wanting to learn more so they can be a better support to the woman they love!

 

These workshops provide are a safe place where women can share their experiences and feel like they are being heard and seen.

Still have Qs?

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