Are you a nocturnal urinator?
What do your pre-bed/sleep habits have to do with the pelvic floor? As a pelvic floor pilates teacher, I teach that it is not a healthy sign if you have to get up to pee in the middle of the night. When a client reports that they do get up once, twice, three times per night to go pee I will discuss things like bladder irritants, hydration intake before bed and teach habits to “retrain” the bladder. These things are all very important to continue working on but there’s another aspect to why we shouldn’t be getting up in the middle of the night to pee; it’s a sign that we are not reaching the very important REM (rapid eye movement) cycle!
A lot of great things happen in our body during REM. It is a very important stage of sleep that influences learning, memory and mood. It is also one of the times when antidiuretic hormone (ADH) is released. ADH’s most important role is to conserve the fluid volume of your body by reducing the amount of water that is passed out through the urine. When fluid needs to be conserved and not expelled, ADH secretion increases and we urinate less. When we are properly hydrated, ADH secretion decreases and we urinate at the normal amount (every 2-3 hours and the flow should be strong for 8-12 seconds).
ADH plays an important role in hydration but it also plays a huge role in our ability to sleep through the night! A well-hydrated adult should need to urinate every 2-3 hours. So, how are we supposed to be able to sleep 8+ hours straight without urinating? ADH! When we fall into REM sleep, ADH release is increased which decreases the amount of urine that is produced, we do not have to pee as much and, voila! We are able to sleep without peeing!
However….
During and after menopause, the ADH, which is a hormone is also affected, so we do tend to see ladies going for a wee more often at night.
Healthy Sleep Habit suggestions:
Set a consistent sleep schedule – go to bed at roughly the same time each night.
Have regular bedtime rituals – take a bath, listen to music, meditate. These should be relaxing activities and so that you cue your body that it is time to go to sleep.
Get regular exercise but make sure it is at least 2 hours before bedtime.
Limit caffeine and avoid nicotine – these are stimulants and will interfere with your sleep. Try to stop caffeine intake after 12. Withdrawal from nicotine will initially interfere with sleep. However, once you are past the withdrawal phase, you should be able to sleep better (studies show).
Don’t eat a meal right before bed. Try to eat dinner at least 2 hours before bedtime. A light snack before bed has been shown to promote sleep however.
Avoid alcohol – although alcohol is a sedative and initially promotes sleep, it will interfere with the quality of sleep; you will wake more often and might have increased nightmares.
Keep naps short to increase your “sleep debt” during the day to help you fall asleep easier.
Use your bedroom for sleep only! Try not to eat, watch TV or use other electronics in bed. You want to associate your bedroom with sleep and not other things that might trigger stress.
Stop screen time 2 hours before bed – using screens (TV, cell phones, tablets, laptops) can damage our biological clock. The light emitted “confuses” our brain and makes us think its daytime.
Make sure your bedroom is cool, quiet and comfortable!
10 Ways To Include Flax Seeds In Your Food
Flax seeds are tiny oil seeds that originated in the Middle East thousands of years ago. Today they have gained popularity as a health food due to their high content of unique plant compounds, heart-healthy omega-3 fats, and fiber, all of which link to numerous benefits.
With their mild, nutty flavour and crispy, crunchy consistency, flax seeds are an all-around ingredient that can enhance the taste and texture of almost any recipe.
Flax seeds have been linked to slight increases in oestrogen, improved hormone metabolism, fewer hot flashes, reduced vaginal dryness, and better overall quality of life in menopausal and postmenopausal women
Let’s explore the many ways to savour the health attributes of this potent seed.
- Swirl into SmoothiesPut a couple of tablespoons of flax seeds in your blender and pulse for 10 seconds (Or you can buy them ground.)
Now you are ready to boost your healthy fat intake by blending a tablespoon or two into your favorite fruit smoothie.
Use, for example, ½ banana, 1 cup of berries, 1 cup of almond milk, and two tablespoons of flax seeds.
- Add to Granola Two tablespoons of flax seeds contain 4 grams of fiber. So, boost your fiber intake by mixing two to four tablespoons of flax seeds into your granola.Try this homemade granola instead of the store-bought: 110 grams of almonds, four tablespoons of peanut butter, one tablespoon of cinnamon, 150 grams of oats, two tablespoons of maple syrup, and three tablespoons of flax seeds.
Bake everything for 12 – 15 minutes.
- Use instead of oils when bakingTry replacing oils for ground flax seeds in baking goods in a ratio of 3 parts flax seeds to 1 part oil, which means, instead of 1 tablespoon of oil, use three tablespoons of ground flax seeds.
- Swap out eggs for flaxseedFlax seeds create a viscous liquid that mimics an egg. So, if you are out of eggs, mix one tablespoon of ground flax seeds and two tablespoons of water.
Let the mixture rest while you gather the rest of your recipe ingredients.
- Substitute for MeatAdding flax seeds to a vegetarian burger recipe is a great way to get a meaty flavor. The flax seeds will help bind the ingredients together.
Use ¼ cup of ground flax seeds instead of breadcrumbs.
And a bonus here is that flax seeds are gluten-free!
- Salad DressingSwirl ground flax seeds into your favorite salad dressing to make sure you get tons of good minerals like phosphorous, magnesium, manganese, zinc, selenium, copper, and iron.
Try this delicious salad dressing recipe:
- One cup of water
- ½ cup of lemon juice
- Two cloves of garlic
- One teaspoon of salt
- One teaspoon of granulated onion
- ¼ cup of fresh basil
- ¼ cup of finely ground flax seeds
Mix everything except flax seeds in a blender until smooth. Then add flax seeds and blend thoroughly
- Make a healthier nut spreadFlax seeds have enough healthy fats to create a creamy and buttery spread. The taste of flax seeds butter on its own may not be as appealing to you at first.
So, the first time you try, add ground flax seeds to your favorite peanut butter or other nut spread
- Boost your Soup RecipesSwap out part of the butter or cream for two tablespoons of ground flax seeds in a creamy soup. That will create a velvety and nutty finish in soups. Add a dash of whole flax seeds on top for a crunchy finisher for the finishing touch.
- Use in PancakesMake delicious flax seed, gluten-free, vegan, refined sugar-free pancakes
Use ¼ cup of flax seeds, one ¼ cup of gluten-free flour, two teaspoons of baking powder, 1 cup of almond milk, one tablespoon of apple cider vinegar, and two tablespoons of maple syrup.
Serve your pancakes with your favorite fruits.
- Sprinkle on TopThe easiest way to add flax seeds to your daily diet is to sprinkle them on any yogurt or oatmeal, giving you a healthy start to your morning.
Including flax seeds in your diet will give you a tasty experience and provide your body with many health benefits.
The high fiber content in flax seeds may relieve constipation and positively affect your gut microbiome.
Research suggests that flax seeds may be helpful for some people diagnosed with heart and blood vessel diseases. Apart from this, flax seeds may also help blood sugar in some people with type-2 diabetes.
Studies also show that due to the nutrient lignans found in flax seeds, eating these seeds may help decrease cancer growth and lower the risk of several types of cancer.
So, go ahead and give these nutritious seeds a try.
Why Strength training is essential for Post Menopausal Women
Strength training has always had been a bit of taboo in women. I hear ‘I don’t want to be muscley’ or ‘I don’t want to do weights because I’ll end up bulky’. I am here to tell you the fact on why this won’t happen and all the brilliant things strength training will add to your life into longevity.
Motion is Lotion – Rest is Rust!
