Julie Ann Garrido

Julie Ann Garrido

Yoga Teacher

Hi Ladies – I am a certified yoga teacher and founder of Yourself Yoga – a private yoga teaching specialist who works mainly with women battling perimenopause and menopause. I currently live in Miami with my husband and two dogs, but I am very much British born and bred.

Aged almost 58, I am officially post-menopausal. Thanks to yoga, my journey through menopause has been easier than most. However, I recall my early forties when my journey first began, and the struggle was very real. Looking back, I only wish I had access to more information about perimenopause and the kind of help provided by this wonderful Hub. My life would have been so much easier.

When founding Yourself Yoga, I decided that my mission would be to help women, particularly those who are new to yoga, use proven techniques to alleviate their symptoms. Through physical postures, it’s possible to combat hot flashes, mood swings, fatigue, and depleted energy, whilst breathing and meditation techniques can help reduce anxiety and stress.

As well as teaching privately, I also run wellness retreats for those who simply wish to press pause on life and take time out to regroup, refocus and rejuvenate. Whilst not exclusive to peri/menopausal women, these retreats are perfect for boosting confidence and self-esteem – qualities that tend to evaporate as we descend into menopause. Through a combination of yoga, meditation, workshops and adventure, the retreats help you rediscover the person you once were prior to perimenopause.

To help more women understand the power that yoga has in helping combat hormone fluctuations, I have compiled my first e-book ‘How To Fight Menopause With Yoga’. It demonstrates a selection of simple yoga poses that anyone can do. Some are restorative, some are energy boosting, and others focus specifically on symptoms such as hot flashes. It’s completely FREE and can be obtained from my website.

Website: https://www.yourselfyoga.com/free-resources

Facebook: https://www.facebook.com/yourselfyoga

Instagram: https://www.instagram.com/yourself_yoga

 

Ladies let’s learn how to win the fight against peri/menopause together!

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𝐏𝐫𝐨𝐛𝐢𝐨𝐭𝐢𝐜𝐬 𝐟𝐨𝐫 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞. ⁣⁣
⁣⁣
𝐃𝐨 𝐲𝐨𝐮, 𝐨𝐫 𝐝𝐨𝐧'𝐭 𝐲𝐨𝐮? ⁣⁣
⁣⁣
Probiotic bacteria have a beneficial effect on our immune balance and general health, but they can also play an important part in our weight-management.⁣⁣
⁣⁣
I know how most of us struggle to maintain the same weight once menopause edges nearer. It seems that no matter how hard we try; it often feels like we are fighting a losing battle. 😢⁣⁣
⁣⁣
There could be many reasons for this, but it's also worth looking at our digestive tract. If our digestive system isn't operating at its best, we are unable to absorb all the right nutrients and aren't able to stay regular.⁣⁣
⁣⁣
Our digestive tract (gut) is home to millions–trillions of bacteria, known as gut microbes. Many of these are good for us and have a direct impact on our health.⁣⁣
⁣⁣
The drop-in estrogen that occurs as we hit menopause is tied to an increase in cortisol.  Cortisol can slow down our digestion making it harder for food to work its way through our digestive tract in the time. When this happens, say hello to constipation, bloating, and a variety of other 'unfortunate' symptoms. 😮⁣⁣
⁣⁣
Good probiotics can help us in menopause with our digestive issues since they allow the digestive process to be optimized.⁣⁣
⁣⁣
When we have regular and healthy bowel function, it's not only better for our bodies, but we also have more energy, feel less tired, and have an overall improved sense of well-being. 👍⁣⁣
⁣⁣
So, which probiotics have you tried? Do/did they work for you? ⁣
⁣
Comment below and share your experience! ❤️✨🧘🏼‍♀‍⁣⁣
⁣⁣
#yourselfyoga #yogaformenopause #nutritioninmenopause #namaste #menopause #perimenopause #hormones⁣⁣
𝐏𝐫𝐨𝐛𝐢𝐨𝐭𝐢𝐜𝐬 𝐟𝐨𝐫 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞. ⁣⁣ ⁣⁣ 𝐃𝐨 𝐲𝐨𝐮, 𝐨𝐫 𝐝𝐨𝐧'𝐭 𝐲𝐨𝐮? ⁣⁣ ⁣⁣ Probiotic bacteria have a beneficial effect on our immune balance and general health, but they can also play an important part in our weight-management.⁣⁣ ⁣⁣ I know how most of us struggle to maintain the same weight once menopause edges nearer. It seems that no matter how hard we try; it often feels like we are fighting a losing battle. 😢⁣⁣ ⁣⁣ There could be many reasons for this, but it's also worth looking at our digestive tract. If our digestive system isn't operating at its best, we are unable to absorb all the right nutrients and aren't able to stay regular.⁣⁣ ⁣⁣ Our digestive tract (gut) is home to millions–trillions of bacteria, known as gut microbes. Many of these are good for us and have a direct impact on our health.⁣⁣ ⁣⁣ The drop-in estrogen that occurs as we hit menopause is tied to an increase in cortisol. Cortisol can slow down our digestion making it harder for food to work its way through our digestive tract in the time. When this happens, say hello to constipation, bloating, and a variety of other 'unfortunate' symptoms. 😮⁣⁣ ⁣⁣ Good probiotics can help us in menopause with our digestive issues since they allow the digestive process to be optimized.⁣⁣ ⁣⁣ When we have regular and healthy bowel function, it's not only better for our bodies, but we also have more energy, feel less tired, and have an overall improved sense of well-being. 👍⁣⁣ ⁣⁣ So, which probiotics have you tried? Do/did they work for you? ⁣ ⁣ Comment below and share your experience! ❤️✨🧘🏼‍♀‍⁣⁣ ⁣⁣ #yourselfyoga #yogaformenopause #nutritioninmenopause #namaste #menopause #perimenopause #hormones⁣⁣
𝐏𝐡𝐲𝐭𝐨𝐞𝐬𝐭𝐫𝐨𝐠𝐞𝐧-𝐜𝐨𝐧𝐭𝐚𝐢𝐧𝐢𝐧𝐠 𝐟𝐨𝐨𝐝𝐬...𝗪𝐡𝐚𝐭???⁣
⁣
To keep it simple, Phytoestrogens are compounds that naturally occur in plants and are found in a wide range of plant foods. They can be beneficial for us as we look to rebalance our hormones before, during, and after menopause. 👍⁣
⁣
Though plant-based, phytoestrogen functions much like animal estrogen in humans. When we eat phytoestrogens, our bodies may respond as if our own estrogen were present. 😮⁣
⁣
If you eat fruits, veggies, legumes, and some grains, you get phytoestrogens from your diet. A plant-based diet is very rich in natural phytoestrogens in healthy amounts, especially from soy. 😍⁣
⁣
The list of foods that contain phytoestrogens includes soybeans, tofu, tempeh, soy beverages, linseed (flax), sesame seeds, wheat, berries, oats, barley, dried beans, lentils, rice, alfalfa, mung beans, apples, carrots, wheat germ, rice bran, and soy linseed bread. ❤️⁣
⁣
TIPS: Even if you don't naturally cook with some of these foods, try adding them to your diet in small ways.⁣
⁣
•	Sprinkle flax and sesame seeds on cereals and yogurts.⁣
•	Shave apples and carrots into salads and even crumble tofu.⁣
•	Make overnight oats in Summer and eat chilled with lots of wonderful dark berries.⁣
•	Make tofu tasty by marinating it in spices and shallow frying or oven baking.⁣
⁣
What are your top tips for incorporating some of these foods into your regular diet? ⁣
⁣
𝐒𝐡𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐭𝐢𝐩𝐬 𝐛𝐞𝐥𝐨𝐰! 😃⁣
⁣
#yourselfyoga #yogaformenopause #nutritioninmenopause #namaste #menopause #perimenopause #hormones
𝐏𝐡𝐲𝐭𝐨𝐞𝐬𝐭𝐫𝐨𝐠𝐞𝐧-𝐜𝐨𝐧𝐭𝐚𝐢𝐧𝐢𝐧𝐠 𝐟𝐨𝐨𝐝𝐬...𝗪𝐡𝐚𝐭???⁣ ⁣ To keep it simple, Phytoestrogens are compounds that naturally occur in plants and are found in a wide range of plant foods. They can be beneficial for us as we look to rebalance our hormones before, during, and after menopause. 👍⁣ ⁣ Though plant-based, phytoestrogen functions much like animal estrogen in humans. When we eat phytoestrogens, our bodies may respond as if our own estrogen were present. 😮⁣ ⁣ If you eat fruits, veggies, legumes, and some grains, you get phytoestrogens from your diet. A plant-based diet is very rich in natural phytoestrogens in healthy amounts, especially from soy. 😍⁣ ⁣ The list of foods that contain phytoestrogens includes soybeans, tofu, tempeh, soy beverages, linseed (flax), sesame seeds, wheat, berries, oats, barley, dried beans, lentils, rice, alfalfa, mung beans, apples, carrots, wheat germ, rice bran, and soy linseed bread. ❤️⁣ ⁣ TIPS: Even if you don't naturally cook with some of these foods, try adding them to your diet in small ways.⁣ ⁣ • Sprinkle flax and sesame seeds on cereals and yogurts.⁣ • Shave apples and carrots into salads and even crumble tofu.⁣ • Make overnight oats in Summer and eat chilled with lots of wonderful dark berries.⁣ • Make tofu tasty by marinating it in spices and shallow frying or oven baking.⁣ ⁣ What are your top tips for incorporating some of these foods into your regular diet? ⁣ ⁣ 𝐒𝐡𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐭𝐢𝐩𝐬 𝐛𝐞𝐥𝐨𝐰! 😃⁣ ⁣ #yourselfyoga #yogaformenopause #nutritioninmenopause #namaste #menopause #perimenopause #hormones
𝐆𝐨𝐨𝐝 𝐅𝐚𝐭𝐬👍🏻, 𝐁𝐚𝐝 𝐅𝐚𝐭𝐬👎🏼...⁣⁣
𝐏𝐚𝐫𝐭 𝟐⁣⁣
⁣
Not all fats are bad but there are some that you should try to avoid in peri/menopause.⁣
⁣⁣
Now let's meet the baddies:⁣⁣
⁣⁣
•	Avoid saturated, trans- and hydrogenated fats. 🙅🏼‍♀‍🙅🏼‍♀‍🙅🏼‍♀‍⁣
By eliminating these from your diet, you will help to reduce headaches, menstrual cramps, the discomfort from endometriosis and other peri/menopause symptoms.⁣
⁣
Research shows that diets high in saturated fats prevent the absorption of the beneficial essential fats from foods such as nuts, seeds, avocado, and Extra Virgin Olive Oil.⁣
⁣
Saturated fats can also increase cholesterol which can lead to heart disease ❤️ - one of the worries of post-menopause.⁣
⁣
Foods include desserts and baked goods, such as cakes, cookies, donuts, pastries, and croissants. many kinds of cheese and foods containing cheese, such as pizza. sausages, hot dogs, bacon, and ribs. ice cream and other dairy desserts. 🍩🍕🌭🥓🍪🧁⁣
⁣
Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions.⁣
⁣
Partially hydrogenated oils are most commonly found in foods that also have saturated fat, such as margarine, vegetable shortening, packaged snacks, baked foods, especially premade version ions, ready-to-use dough, fried foods, coffee creamers, both dairy and nondairy.⁣
⁣
⁣⁣
#yourselfyoga #yogaformenopause #nutritioninmenopause #namaste #menopause #perimenopause #hormones⁣⁣
𝐆𝐨𝐨𝐝 𝐅𝐚𝐭𝐬👍🏻, 𝐁𝐚𝐝 𝐅𝐚𝐭𝐬👎🏼...⁣⁣ 𝐏𝐚𝐫𝐭 𝟐⁣⁣ ⁣ Not all fats are bad but there are some that you should try to avoid in peri/menopause.⁣ ⁣⁣ Now let's meet the baddies:⁣⁣ ⁣⁣ • Avoid saturated, trans- and hydrogenated fats. 🙅🏼‍♀‍🙅🏼‍♀‍🙅🏼‍♀‍⁣ By eliminating these from your diet, you will help to reduce headaches, menstrual cramps, the discomfort from endometriosis and other peri/menopause symptoms.⁣ ⁣ Research shows that diets high in saturated fats prevent the absorption of the beneficial essential fats from foods such as nuts, seeds, avocado, and Extra Virgin Olive Oil.⁣ ⁣ Saturated fats can also increase cholesterol which can lead to heart disease ❤️ - one of the worries of post-menopause.⁣ ⁣ Foods include desserts and baked goods, such as cakes, cookies, donuts, pastries, and croissants. many kinds of cheese and foods containing cheese, such as pizza. sausages, hot dogs, bacon, and ribs. ice cream and other dairy desserts. 🍩🍕🌭🥓🍪🧁⁣ ⁣ Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions.⁣ ⁣ Partially hydrogenated oils are most commonly found in foods that also have saturated fat, such as margarine, vegetable shortening, packaged snacks, baked foods, especially premade version ions, ready-to-use dough, fried foods, coffee creamers, both dairy and nondairy.⁣ ⁣ ⁣⁣ #yourselfyoga #yogaformenopause #nutritioninmenopause #namaste #menopause #perimenopause #hormones⁣⁣