www.lisakingyoga.com - The Blog

January 08th, 2025

Wed, 08 Jan 2025 20:43:51 GMT

Menopause Skin Care Tips to Keep You Glowing

Menopause brings plenty of surprises, but maybe you didn’t expect to feel like a scaly lizard or have droopy cheeks! Perhaps, suddenly your dewy glow is more like a dry desert with a roadmap of fine lines and that’s not fine with you!

But don’t panic, with the right care and a good esthetician (shout out to mine, hey Kim!) You can keep your skin looking radiant, healthy and fabulous! Today, let’s chat about what is happening to your skin during your menopause journey and then how you can show it some extra love.

What the H*LL is Happening to Your Skin?

Blame it on your hormones—specifically, estrogen. As your estrogen drops, you might notice

Your skin is getting saggy and wrinkly. Not to freak you out, but, research shows women lose up to 30% of their skin’s collagen in the first five years of menopause (Brincatt, 2000). And that’s what keeps your skin plump and firm.
You’re drying out like the Sahara. Less estrogen, means less oil production. You can lose that glow and skin gets flakey and itchy.
You might even notice your skin is thinner, a more crepe-like texture. Again, thanks, estrogen.

Does any of this sound familiar? Well, let’s do something about it.

Tip 1: Hydrate like it’s your job. Start from the inside out…. Drink more water. Add Hyaluronic Acid to your skin care routine to reduce wrinkles and fine lines. Kim, my esthetician, calls it an instant drink of water for your skin. And, I couldn’t live without coconut oil in the winter. I put it all over, from head to toe every night! I also take a cooler shower and avoid a bath because I find them extra drying.

Tip 2: Plump up the collagen. I always apply a Vitamin C serum in the morning to brighten, tighten and fight off free radicals. And I use a retinol cream at night to speed up cell production. Start slow with these, because they can be irritating for some people. And again, I think about starting from the inside adding collagen to my daily protein shakes.

Tip 3: Find a good esthetician. If you're in Lexington, KY I highly recommend Kim Risner at Dermatology Associates. Many will give you a free consultation. But girl, from forty on, make skincare part of your self care regime. I love a facial with a light peel or microneedling to get my glow back and reduce fine lines.

You’ve Got This!!
Menopause might throw your skin a curve ball, but with a few smart tweaks and maybe a small investment, you can keep it looking and feeling fabulous. Hydrate, protect, boost collagen and repeat!

Don't Get Derailed this Holiday Season!

Wed, 04 Dec 2024 23:23:23 GMT

I don't know about you, but getting my workout in and making consistently good choices gets really, really hard for me during the holidays.
All my favorite peppermint sweet treats are out, cocktails are being poured and I mean, broccoli casserole is my favorite! What about you?

It's easy to fall into that " all or nothing mentality" and your habits get derailed. The next thing you know, you feel like you're spiraling out of control!

BUT DON'T PANIC!
This year can be different! What if you practiced consistency instead of perfection?

TRY THIS:

1. Doing short workouts and walks (10-15 minutes) on the days you can't get to the gym or yoga class. Here's a link to one of my short and simple workouts, no equipment needed.
2. Saying "no" to the things that aren't a "hell yes". That way you can have time for the things that are most important to you.
3. Eating protein and veggies first. No foods or treats are off limits, but you'll be less likely to overindulge.
4. Having one favorite cocktail or nice glass of wine and really savoring it. Or perhaps trying some new mocktails, they are all the rage right now and I love it.
5. Setting clear boundaries can be helpful. Like planning events around your sleep schedule. It's okay to pop into an event for just a bit (especially if it's open house style) or decline an event if your calendar is already full.
6. Remember, consistency is better than perfection. An all or nothing mindset can leave you feeling frustrated with yourself. Simply ask yourself, what can I still do? in any situation.

Until next time!
Shine On,
Lisa

You've Got the Power! Making Informed Health Choices on Your Menopause Journey

Wed, 28 Feb 2024 17:48:18 GMT

Let me tell you a story....... six years ago, I was made keenly aware that I was in perimenopause when I passed out at a local restaurant. You see, I thought this was the case, heck I had even been to the doctor about my hot flashes, heavy periods and heart palpitations. And he told me the only solution was antidepressants!

Girl, I felt so ill-prepared and frustrated. I didn't even know what questions to ask or what my other options might be, so I left, feeling discouraged; feeling like dripping sweat and bleeding like a gunshot victim was my life from that point on.

But a few days later, I pulled myself together, I thought HELL NO! There has to be a better way... and I became a Menopause Nerd! I have spent the last six years learning as much as I could about Menopause, because well..... KNOWLEDGE IS POWER!
And I've made it my mission to help US be in a position of power, making informed decisions about our health. Let's start with your options.

First, find Healthcare Providers that supports you and begin to build your team. It's critical that your provider understands your menopause vision (how you want to feel, what is important to you). You want someone who listens and has options for you, including you in conversations along the way. This is not a dictatorship.... You are in control of your journey and your experience. Heck, I broke up with my GP and found other support than just my Gynecologist. So who should you include on your team?

gynecologist
functional medicine specialist ( I highly recommend if you want a someone to look at the whole picture, finding the root cause of your symptoms and treating you holistically)
general practice physician
physio/physical therapist (preferably one with pelvic floor experience)
massage therapist
yoga teacher
fitness coach (who understand women over 40)
nutritionist
Menopause Doula(That's Me!)

Second, know your options. Nutrition, lifestyle, and your hormones all are key players when it comes to the symptoms and challenges you are experiencing on your journey. Your healthcare team should offer a variety of ideas; from changing your diet and your supplements to your movement practices and hormone replacement therapy. AND Menopause Hormone Therapy should always be an option that is on the table. If not, then I say find a new provider. (whether you want to go that route or not)
Remember, small changes can have big results. Who knew eating brazil nuts could help with my energy and thyroid function! Do your research and arm yourself with knowledge.

And lastly, be prepared when you are visiting your Healthcare Team. Have a list of questions (go download my list under Freebies). Also, keep a list of your symptoms and star the ones that are most concerning to you and take that list with you on your visit. I also suggest writing a quick note about what you ate, your sleep and stress level when that symptoms occurred. It will help keep your focused on what is most important for you.

YOU'VE GOT THIS, GIRL! YOU HAVE THE POWER TO TAKE CONTROL OF YOUR MENOPAUSE JOURNEY!

Through Menopause and Beyond: What's Your Vision?

Fri, 02 Feb 2024 08:00:00 GMT

STOP right now and think about how you want to feel and be as you age.
What comes to mind?
Are there words like vital, energetic, peaceful, confident, moving with ease and healthy?
You see, most of us rarely stop to ask that question, so we move into midlife and beyond just wandering along, day by day, month by month and year by year. I know I hadn't stopped to ask myself that question when I started my Menopause Journey. But it's a critical question! It's one I ask all my clients when we start our work. Why is it so important? Keep on reading!

The Menopause Journey is one of great transition and it's one that I began with no preparation. It was a wild ride of hormonal imbalances and brain fog. Most days in the early part of the journey (perimenopause) I was just trying to survive. And that is ok but certainly not optimal. As the fog literally started to clear, I saw that it would have been nice if I had had some sort of roadmap or vision for where I was going and how I wanted to arrive at the destination (post menopause) and beyond! AND My Menopause Vision has become my North Star. It's my tool for deciding everything, really; what boundaries I need, how I move my body, who I surround myself with, even my sleep routine.
So how do you get started on YOUR vision statement?

Start by asking yourself the following questions. Maybe use them as journaling prompts for a few days.

How do I want to feel?
What brings me joy? What inspires me?
What is important to me? Who is important to me?
What would thriving in this phase of my journey look like? feel like? sound like?
What goals do I have for myself?
How do I want to be remembered?

The important thing here is to simply let ALL the ideas, inspirations and dreams flow. Don't censor or think anything is to out there. Don't let your inner critic (or outer critics for that matter)into this protected zone of allowing all your dreams and ideas to take center stage. As they say, this is the time to "go big or go home". This is the beginning of the work. Sit in these ideas and inspirations, entertain them for a while. Let them marinate.

Next Steps:
Write out your vision. You might start: Thriving during menopause and beyond means....
And from there you can set goals, boundaries and plan action steps.
Having a Menopause Vision is helping me THRIVE right now!
And I want that for you!

Do you need a friend for the journey? Want some guidance? Support? I've got you girl!
A new round of "The Menopause Rebellion: Taking Control of your Journey" starts Feb 17th and our first session is all about visioning your journey, plus sessions on nutrition and movement to help you take action and meet your goals!

All the details here

Say What? Listening to Your Body on Your Midlife Journey

Mon, 18 Sep 2023 14:29:44 GMT

When I started on my Menopause Journey, my body asked me to listen to her...but I respectfully declined. Again and again and again. Until, finally she got so frustrated with me that she said, "OK, girl, I'll show you!" and she collapsed on a local restaurant floor!! Take that! Hello!
You see, our bodies are sending us signals ALL the Time!! They come via our energy levels, via how well we are sleeping, with our immune system, digestive system, our skin.... You get the idea! And we have a choice, either listen to the signal the first time, or keep ignoring her and maybe end up staring embarrassingly into a cute paramedics eyes!

I have since discovered that listening to my body the first time, helps me to get to the root of the problem quicker and makes helping her out a lot easier.
However, most of us weren't raised to listen to their bodies. I mean, I am of the "just do it" and "no pain, no gain" era... so take that body! So getting back in touch with her and the messages she is sending will probably take a little practice. But, girl, it is the BEST investment in self care that I have found and I've got two practices you can try, right now that author Kate Northrup shares in her book, "Do Less; A Revolutionary Approach to Time and Energy Management for Ambitious Women".

1. Ask your body a simple, straightforward, yes or no question, that you know the answer to so you can begin to feel how yes feels and no feels in your body. "Is my name____ (fill in your name)? Sit and notice. Then ask the opposite, "Is my name___ (not your name)? Sit and notice. Do this for several days, changing up the question if you like, ask her what to wear, how to move, what to eat for lunch, and as the connection gets stronger, The messages get clearer.

2. Simply sit comfortably, close your eyes and breathe for five minutes. Tune into your body, notice how she feels. Where does she feel sensations? What are the sensations? If she had a message for you, what would it be? The key is to be curious and feel instead of think. Again, do this for several days. As your body starts to notice you are listening, you will notice her wisdom and the messages she has been sending all along.

Just recently, I was tested by my body again to see if I was still listening. I started some Menopause Hormone Therapy. After a couple of weeks I started to feel like my heart was beating out of my chest and my eyes were going to explode right out of my head. My fingers were so swollen that I had to take off my rings...but I continued the cream for a few more days... I felt like poop, and she was like, "Hey girl! remember me?" So I returned to the practice of listening and making changes with intention. Day after day, I am listening and responding.
Thank you body, thank you!