A woman's guide to perimenopause

 

The transition to menopause can bring a range of physical and emotional changes

By Cheshire Que

Published Aug 28, 2026 

(Photo: Shashwat Goyar/Pexels)

Are you in your 40s? You are now entering a crucial stage in a woman’s reproductive cycle: perimenopause. This is a period of transition from a woman’s reproductive years to menopause—a season of change that usually begins four years before the total cessation of a woman’s menstrual periods but could also begin as early as eight to 10 years before menopause.

During this period, the body undergoes significant changes due to hormonal imbalances, thus causing a myriad of emotions that may render a woman anxious or, worse, fearful.

A woman may begin to experience mood swings, anxiety, and even depression. There are also sleep disturbances brought about by night sweats and hot flashes, as well as palpitations, unexplained weight gain, especially in the belly area, irregular menses, and very heavy menstrual flow that could last longer than the usual number of days.

The interval between menstrual periods can also become as short as 21 days. Headaches and other aches and pains are also commonly experienced. Furthermore, as the production of the hormone estrogen declines, a woman’s risk of developing cardiovascular disease, type 2 diabetes, cancer, insulin resistance, and osteoporosis is higher.

Decreased metabolism occurs, which alters a woman’s efficiency in burning calories and fat. These changes favor visceral or abdominal fat deposition. Visceral fat causes low-grade systemic inflammation in the body, which increases damage to the heart and blood vessels, as well as targets other cells and organs in the body.

Decreased estrogen production also impacts a woman’s appetite. Estrogen helps suppress cravings. Therefore, a woman may experience food cravings during perimenopause. Left unmanaged, this could lead to weight gain and increased body fat, especially visceral fat. We all know the health implications of having excess weight.

In 2023, Hungarian Dietetic Association Secretary General Aliz Erdelyi and colleagues conducted a review on the importance of nutrition during menopause and perimenopause.

“Menopause is associated with an increased prevalence of obesity, metabolic syndrome, cardiovascular diseases, and osteoporosis. These diseases and unfavorable laboratory values, which are characteristic of this period in women, can be significantly improved by eliminating and reducing dietary risk factors,” their study states. “Changing dietary habits during perimenopause is most effectively achieved through nutrition counseling and intervention. To reduce the risk factors of all these diseases, and in the case of an already existing disease, dietary therapy led by a dietitian should be an integral part of the treatment.”

Moreover, Aliz and her colleagues emphasized that lifestyle modification greatly influences the strength, frequency, and tolerability of symptoms brought about by the hormonal changes during perimenopause and menopause.

Here are some tips on what to do to manage symptoms of perimenopause:

Find joy in soy

Soy in the form of edamame, soybeans, tofu, freeze-dried soy, and soymilk contains plant hormones, or phytoestrogens, known as isoflavones. It’s a myth that soy causes breast cancer. On the contrary, soy prevents cancer. It also alleviates symptoms of perimenopause, such as hot flashes and night sweats. Soy provides complete protein that is equal to the protein contained in animal products but without the pro-inflammatory side effects.

Therefore, soy will not cause an increase in uric acid levels. In fact, it is meat consumption, excess fat, and sugar intake that not only increase uric acid production but also prevent its proper excretion. Soy has omega-3s, which help with heart and immune health.

Eat wholesome plant foods

Consuming unhealthy fats and refined sugars from processed and ultra-processed foods worsens symptoms of perimenopause and menopause. They contribute to weight and fat gain, as well as increase the risk of developing chronic diseases.

Eating vegetables at every meal and having fruits for a snack or dessert will help quell inflammation in the body that is related to symptoms and disease conditions. Aim to eat at least one and a half to three cups of cooked vegetables (double the amount for raw leafy vegetables) and about two to three servings of fresh fruits daily. You can also consume fruits and vegetables in the form of smoothies without added sugars. For convenience, some may opt to consume freeze-dried fruits and vegetables if the availability of fresh produce is a challenge.

Move regularly and lift weights

Exercising and being physically active throughout the day is not an option. It must be scheduled and formed into a habit. Exercise is medicine. It helps build muscle mass to prevent slow metabolism, thus helping burn more fat.

Being physically active aids in the production of the mood-stabilizing hormone serotonin, which is also a precursor for the sleep hormone melatonin. Aim to have at least two and a half hours of moderate-intensity exercise per week and twice a week of strength training. You can also incorporate 10 to 15 minutes of walking two to three times a day. Stand up as much as you can. Pace even when talking on the phone. You can lift stuff, but be mindful of observing proper posture.

Practice mindful breathing and other relaxation techniques

Anxiety, palpitations, and other symptoms worsen when we forget to breathe properly. Before anxiety hits you, mindfully practice deep breathing upon waking up, before going to bed, in between work, and anytime when you feel tired or when negative emotions start to creep in.

A full inhale and full exhale done a few times will definitely help manage your symptoms. Other relaxation techniques include prayer and meditation, guided imagery, coloring and painting, basking in nature, taking walks, listening to classical music and worship songs, yoga, tai chi, singing, and more.

Practice sleep hygiene

Have a bedtime routine at least an hour before your sleeping time. Take a warm bath, wear comfortable sleepwear, ensure a cool room temperature, avoid gadgets, and avoid fighting sleepiness. Wear a sleep mask or earplugs if light and noise prevent you from getting good-quality sleep. Lastly, pray and meditate as you do deep breathing right before snoozing.

Perimenopause can be a better life journey for a woman who is willing and able to adopt positive lifestyle changes. Choose to be positively better during perimenopause.

cheshireque@gmail.com

Is your melatonin supplement unable to make you sleep?

By Cheshire Que

Published Feb 10, 2026 08:51 am

Insomnia sufferers experience poor memory, slow responses to stimuli, brain fog, confusion, difficulty concentrating, mood alterations, anxiety, depression, and decreased productivity in school, work, or other activities.

Are you having difficulty falling asleep or staying asleep throughout the night? The effects of insomnia may vary from person to person suffering from this condition. For some, it could be an inconvenience, but for others, it can have a major impact on their lives.

Every single person, regardless of age, gender, or race need quality sleep for the body to function optimally and to stay healthy by decreasing the risk of developing illnesses. Having trouble falling asleep or waking up in the middle of the night despite being able to fall back to sleep or waking up too early, even before the alarm goes off, and being unable to fall back to sleep can leave one feeling tired, unwell, sluggish, or sleeping during the day.

Insomnia sufferers experience poor memory, slow responses to stimuli, brain fog, confusion, difficulty concentrating, mood alterations, anxiety, depression, and decreased productivity in school, work, or other activities.

In 2025, Adam V. Benjafield and colleagues conducted a systematic literature review-based analysis of 1,562 potential records and 18 studies with 262,582 participants to estimate the global prevalence and burden of insomnia. Approximately 852,325,091 adults were estimated to have insomnia. The number is tantamount to 16.2 percent global prevalence. As if the number wasn’t big enough, the problem gets bigger as 414,967,941 individuals have severe insomnia. That is around 7.9 percent global prevalence. Furthermore, their research revealed that insomnia and severe insomnia were more prevalent among the female population across all age groups.

Perhaps you belong to this significant number of people suffering from insomnia or worse, severe insomnia. You may have experienced taking melatonin supplements that may have worked initially, but have now failed to put you to sleep or give you that much-needed, sustained, good-quality sleep. What went wrong?

Synthetic melatonin found in melatonin supplements will help with short-term sleep issues, such as when you need to get back on your sleep schedule while recovering from time zone differences post-travel or jet lag, or when you schedule changes from night to day shift or vice versa. Melatonin supplementation, however, is not made for long-term use. Neither is this cut out for chronic insomnia treatment. Melatonin supplements are not sleeping pills or medications that knock you out. These are synthetic hormones that are supposed to help regulate the circadian rhythm or your sleep-wake cycle on short term basis.

The American Academy of Sleep Medicine recommends strategically timed melatonin treatment for some issues related to sleep timing, like jet lag or shift work disorder, but their published practice guidelines advise clinicians against using melatonin in adults to treat chronic insomnia.

According to Dr. Jennifer Martin, in February 2021, a member of the American Academy of Sleep Medicine board of directors, a professor of medicine at the University of California Los Angeles, and a clinical psychologist, “Melatonin isn’t a ‘one-size-fits-all’ solution to nightly sleep trouble. People who have difficulty sleeping should try making changes in their bedtime routine and environment first, and if that doesn’t help, or their insomnia becomes chronic, they should work with their medical provider to find the best treatment option.”

In addition, Dr. Jennifer warned: “Another limitation of melatonin is that over-the-counter supplements aren’t regulated by the US Food and Drug Administration. Therefore, there’s no way to be sure how much melatonin is in the supplement, unless the product label has the USP Verified mark, which indicates that the formulation meets the requirements of the US Pharmacopeial Convention.”

The side effects of melatonin supplementation are headache, dizziness, nausea, drowsiness during daytime, vivid dreams, nightmares, mood alterations, stomach upset, changes in bowel movements, loss of appetite, urinary incontinence, risk for falls and injuries, seizures, confusion, reduced alertness, and can interfere with some medications such as blood thinners; birth control; seizure, diabetes, and hypertension medications; immunosuppressants; and other medications that are metabolized by the liver.

Since your melatonin supplements didn’t do the trick, here are natural ways to get better sleep.

First, nourish your gut microbiome with a variety of fresh vegetables, fruits, and whole grains. The fiber and plant chemicals from these plant food sources will feed the beneficial bacteria in your intestines. Specific microorganisms play a huge role in helping the body produce the sleep hormone melatonin.

It is also important to increase your intake of tryptophan-rich food from plant food sources like bananas, soy, mushrooms, broccoli, peas, oats, and leafy greens like our local and readily available malunggay, kangkong, and pechay. Tryptophan is needed for the production of melatonin.

Second, be physically active throughout the day. One of the reasons why we can’t sleep is that the body is not tired enough. Your brain may be exhausted, but your body also needs to expend energy throughout the day. Exercising during the daytime or at least three hours before bedtime will do wonders for sleep regulation. We are all busy, but we can try to be more intentional in taking 10- to 15-minute walking cycles at least two to three times a day, and schedule at least two hours of strength and conditioning training a week. Whatever works for you, as long as you get moving.

“Training during the day will improve sleep by stabilizing the nervous system and by reducing stress,” explains strength and conditioning coach Royan Hernandez. “This will help your body fall asleep naturally by creating a healthy physical fatigue that will, in turn, improve sleep depth and better recovery without relying on supplements.”

Exercise also helps in the production of the mood-stabilizing hormone, serotonin, which is a precursor for the sleep hormone, melatonin.

Instead of relying on pills to put you to sleep, try to be mindful of your nutritional intake and be more physically active. These two will surely make a significant impact on your sleep.

How can I help someone who is depressed?

By Cheshire Que

Published Nov 3, 2025 09:50 pm

At A Glance

• What depressed people need is not unsolicited advice, rebuke, insults, and negativity from loved ones. They need empathy, love, patience, and understanding.   When we are struck with unprecedented difficult situations in life, it is normal to feel sad or even grieve over the loss of someone or something. In fact, it is healthy to allow ourselves to feel bad or grieve as part of the process. Depression is another issue. It may be a common mental health condition that is characterized by mood disorders causing sadness, loss of interest in things and activities that one used to enjoy, difficulty in thinking and making decisions, memory loss, changes in appetite, and sleep problems. These symptoms of depression are not merely sadness or grief. They affect one’s daily life, including productivity at work or studies, and even relationships. Symptoms of depression are present every single day for at least two weeks or more.

Depression can affect anyone at any age. There are several types of depression, and the American Psychiatric Association’s “Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition” classified depressive disorders into five types.

The first one is clinical depression, also known as major depressive disorder. This is one of the most common yet also considered the most severe forms of depression. Someone with clinical depression shows signs of sadness, feelings of worthlessness, sleep problems, changes in appetite, and loss of interest in activities for at least two weeks.

Specific forms of major depressive disorders include seasonal affective disorder or seasonal depression that usually occurs during the fall and winter seasons, prenatal and postpartum depression that happens during pregnancy and after giving birth, respectively, and atypical depression, which shows a temporary improvement in mood, as well as other symptoms such as appetite in response to something positive.

The second form of depression is the persistent depressive disorder (PDD). Its symptoms are less severe or milder than clinical depression. However, this type of depression may last for at least two years.

The third type of depression is the disruptive mood dysregulation disorder (DMDD). This is more common among children, which begins at the age of 10. Symptoms include intense irritability and angry outbursts that are frequent and chronic.

The fourth type of depression is the premenstrual dysphoric disorder, or PMDD. Women may typically experience premenstrual syndrome due to hormonal fluctuations during their monthly period. This type of premenstrual syndrome, however, can be accompanied by extreme irritability, depression, and anxiety. Thus, it becomes premenstrual dysphoric disorder, a type of depression. While these symptoms of depression only last a few days during a woman’s menstrual period, they could be so severe that they interfere with her life.

Lastly, there is the depressive disorder due to another medical condition. Changes occur in the body as a result of illnesses. Medical conditions that affect the thyroid, heart, nervous system, and immunity can cause depressive disorders. These medical conditions include hypothyroidism, cancer, cardiovascular disease, Parkinson’s disease, and more.

It is very difficult for an individual to battle depression on their own. Good nutrition, exercise, nature, cognitive behavioral therapy, and medications may help in their healing journey, but what they need more of is a support system. A nurturing environment that will promote healing. If you have someone in your life who is battling depression, you are part of that nurturing environment that individual so badly needs.

While it is challenging to help someone overcome depression, we can all do our part, whether big or small. It all starts with empathy. The ability to look beyond ourselves and see things from another person’s perspective. Oftentimes, we may not truly understand or feel what the depressed individual is going through. Showing empathy, however, is acknowledging their thoughts and feelings without being judgmental. Issues may seem trivial to you, but for a person who is battling depression, what seems trivial to others can be overwhelming to him or her.

A person who is clinically depressed cannot be expected to think and feel like someone who is mentally healthy. He or she is undergoing chemical imbalances in the brain, among others. What depressed people need is not unsolicited advice, rebuke, insults, and negativity from loved ones. They need empathy, love, patience, and understanding.

One of the ways to help someone who is depressed is to stay silent and listen. Encourage them to verbalize their thoughts and feelings. In a world where everything is fast-paced, we strive to solve problems immediately, so we tend to give unsolicited advice. A depressed person needs help in sorting through their thoughts and emotions. They don’t need another practical solution to their problems.

Showing empathy is being there, physically present, in silence. To offer words of encouragement when needed without being condescending and insincere. If you have nothing good to say, just stay silent. Your presence is more than enough to let them know that they are not alone in this battle. You can pray for them or with them, offer God’s word when needed, but never use or quote Bible passages for the sake of spiritual pride or self-righteousness. Jesus came to heal the brokenhearted and not to condemn. God’s word encourages, gives hope, and convicts the mistakes but never condemns the person. Neither should you.

When a depressed individual talks about the desire to die, it is important to ask about his or her plan. Suicidal ideations must not be taken lightly. This is a very urgent situation. A person who has a plan on how to commit suicide is likely to try. Therefore, help the person seek professional help right away. Take him or her to the emergency room if you have to, or inform loved ones and never leave the person alone.

All of us are capable of showing empathy. It is a matter of whether or not we have the desire to help someone in need. Let us all do our part in helping people battle depression in our own little ways.

cheshireque@gmail.com

Why am I always tired?

 

Know what it takes to fix chronic fatigue

By Cheshire Que

Published Jul 7, 2025 01:34 pm

At A Glance

With the inhalation of oxygen and blood circulation, cells will be well oxygenated. This will make us more alert and energetic.

Do you wake up feeling refreshed, or are you more tired? Are you sluggish throughout the day? Do you feel like you’re always running on low battery? Perhaps you get things done, but end up so exhausted after each task is completed. Reflect on the last time you felt energetic like you could conquer the world without relying on caffeine or a chocolate bar. If you still feel easily fatigued even after getting eight hours of sleep, then you must look into the other factors that may make or break your energy reserves.

Have your hemoglobin checked

Hemoglobin is the red blood cell that carries oxygen throughout the body. Iron deficiency can lead to low hemoglobin levels, a condition known as iron deficiency anemia. Poor oxygenation compromises health. After all, we breathe to keep on living. Don’t just rely on iron supplementation. While elemental iron may be needed as supplementation to correct iron deficiency anemia, we must ensure that we consume iron from our daily food intake. Animal meat, like pork, beef, lamb, and liver, is a high source of heme iron. Unfortunately, they are also high in unwanted saturated fat and cholesterol. Furthermore, studies have shown that consumption of animal protein sources is related to pro-inflammatory reactions in the body that are related to many illnesses such as heart disease, diabetes, kidney disease, cancer, and more. Too much iron from animal sources can cause iron overload, unlike the iron obtained from plant food. Therefore, the best choice is to eat plant sources of non-heme iron like mushrooms, dark green vegetables, soybeans and legumes, quinoa, string beans, potatoes, and broccoli. These plant sources of iron must be paired with vitamin C-rich food like citrus fruits, papaya, guava, tomatoes, cantaloupe melon, bell peppers, kiwi, and berries to enhance the absorption. Iron supplementation must not be taken as a maintenance because it is highly oxidative and linked to an increased risk of cancer development. Only take it when prescribed by a physician or registered nutritionist dietitian to correct nutrient imbalance.

Take care of your liver health

The liver is in charge of energy production in the body as a result of breaking down fat, protein, and carbohydrates through digestion in the gut from the food that we eat. If the liver is malfunctioning, energy levels will wane. The liver stores up glucose or sugar in the form of glycogen. It is also responsible for producing the powerful antioxidant glutathione, which combats oxidative stress in the body. High oxidative stress from unhealthy diet, exposure to stress, pollutants, inadequate sleep, exposure to toxic substances like smoking, alcohol, and recreational drugs are related to fatigue. If the liver is faulty, it cannot produce energy efficiently, as well as produce glutathione to neutralize free radicals from oxidative stress. Ensuring that we have a healthy liver means getting good quality sleep because the liver repairs itself at night. Individuals who eat late at night and sleep late tend to have a higher risk of developing non-alcoholic fatty liver disease. Alcohol consumption damages liver cells. The same goes for smoking and drug abuse. Consumption of fried and fatty food, including refined sugars like pastries, ice cream, sweets, chips, fast food, and the like, can be harmful to liver health. Cruciferous vegetables like cabbage, spinach, broccoli, cauliflower, kale, watercress, radish, arugula, bokchoy, turnips, and Brussels sprouts are abundant in sulforaphane, which promotes a healthy liver. It is important to chop and chew these vegetables properly for the bioactive compounds to be activated.

Have your thyroid gland checked by an endocrinologist

The tiny butterfly-shaped gland located in the front part of the neck is responsible for regulating metabolism. It is a process by which the body converts food into energy. An underactive thyroid, a condition known as hypothyroidism, will slow down metabolism. Resulting in less energy production and feelings of weakness and fatigue. On the other hand, an overactive thyroid gland, a condition known as hyperthyroidism, can lead to increased metabolism. One may initially feel energetic from the oversupply of energy. Sustained excess energy production and expenditure, however, will lead to exhaustion. Whether a person has an underactive or overactive thyroid gland, medical intervention is needed to correct the hormonal imbalance. A blood chemistry analysis will be requested by the physician to determine If there is an imbalance that needs to be corrected.

Watch your caffeine and sugar intake

Coffee and sugar, a great combination to perk up one’s senses when sluggish. Unfortunately, that sudden burst of energy will wane faster than it surged. The effect of caffeine, which is a stimulant, differs for each individual. Some may be more sensitive to it and may not need much to feel the effects, while others may be more immune to it. Needing a higher amount. Caffeine found in coffee, black tea, and cocoa blocks a brain chemical or neurotransmitter known as adenosine. This promotes sleep. Caffeine is absorbed rapidly in the gut lining. This is the reason why we immediately feel awake within minutes of taking a few sips of coffee in the morning. Once the effect of caffeine wanes, the adenosine attaches to receptors that make us more tired or sleepy. This pattern of crashing is similar to having a sugar rush and a sugar crash, the sudden rise and subsequent decrease in blood glucose in the blood. It’s not bad to have a cup of coffee or two a day or have some sweet treats once in a while. One must not rely on coffee and sugar to boost energy levels on a daily basis. It is important to be nourished with wholesome and minimally processed plant food sources to increase antioxidants in the body that will combat fatigue.

Be physically active

It may be counterintuitive to move around or exercise when one is tired. However, exercising or simply getting some movement done will help the body regain a lot of energy. As we exercise, we promote efficient blood circulation. We also tend to breathe in more oxygen. With the inhalation of oxygen and blood circulation, cells will be well oxygenated. This will make us more alert and energetic. Moreover, exercise helps the body produce the mood-regulating hormone serotonin, which is a precursor of the sleep hormone melatonin. When one has sufficient melatonin, good sleep is guaranteed. A good night’s sleep will always help the body repair, and you will wake up feeling refreshed. This, in turn, will relieve you of sluggishness, sleepiness, and fatigue the whole day.

Don’t just accept and make excuses for your fatigue. It is best to get down to the root cause of why you’re tired and address it.

cheshireque@gmail.com

Are you neglecting yourself?

BY CHESHIRE QUE

Feb 24, 2025 01:46 AM

  

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AT A GLANCE

• Spend more time with people who lift you up instead of those who pull you down. 

 

Do you wake up in the morning feeling refreshed and rested? Do you feel nourished, healthy, and strong? Do you make time to participate in the things you enjoy? Are you comfortable saying no?

 

If you said yes to all of these, you are doing so well in taking care of your well-being. If you said no to most of these questions then you’re in trouble. It’s time to seriously reflect on how much you love yourself. It may sound selfish but it is what it is. You cannot give love when you are empty. It will just lead to burnout and eventually bitterness, depression, and resentment. It will compromise your mental and emotional well-being. 

 

If you drive yourself too hard to accomplish tasks for others and fail to prioritize your own health, you may be achieving a lot of things and fulfilling responsibilities. However, since you are always stressed out, your fight and flight response is always activated. This results to a compromised immune system, hormonal imbalances, and oxidative stress that damage not only cells but eventually organs. It will inevitably manifest in the form of full-blown diseases. 

 

Have you ever wondered why you aren’t losing weight? Why is your belly area protruding? Are you having chronic aches and pains? Do you easily get infected with the flu? You need to start taking care of yourself now. Restore balance to your immune system and quell the inflammatory response in your body that is the root cause of whatever it is that ails you. 

 

In over two decades of private practice as a registered nutritionist dietitian, I observed two groups of people who came to see me for guidance. The majority are those who are already suffering from symptoms of diseases. The second group is composed of individuals and families who want to pursue optimum health to prevent getting sick. Thus, becoming a burden to their loved ones. The latter group has steadily been growing in numbers, especially post-pandemic. 

 

If you wish to take charge of your health today, here are some areas that you need to work on: 

 

Your food intake 

It isn’t about just going on a diet. It’s the type of food that you consume that truly matters. Processed food may taste better and is more convenient to eat but it lacks the nutrients that your body needs to function optimally. Instead of eating a burger meal, rice with vegetables, and for those who prefer animal protein, a small portion of fish or lean meat will suffice. Instead of having junk food for snack like fries, you can have a fruit or boiled sweet potato. If you’re craving for chocolate, have a pure cocoa drink or dark chocolate bar. 

 

There is a reason why you feel sluggish, moody, and weak. It’s the toxins in addition to the lack of nutrients from the food that you’re consuming. Incorporate life-giving food from fresh fruits, vegetables, whole grains, legumes, nuts and seeds. Avoid or go easy on sugar, fatty food, fast food, and processed food. Don’t drink your calories in the form of milky and sugary beverages. Try plain water, tea, or black coffee instead. The next time you eat something unhealthy, think about how that is considered an act of unloving yourself. If you truly love yourself, you’d be intentional in nourishing your body.

 

Rest and relaxation 

When was the last time you took time to relax, take a nap, and breathe deeply? Do you engage in stress-reducing activities that do not include screen time or gadgets? Entertainment does not equate to rest and relaxation. If you’re binge-watching TV shows or scrolling on social media for long hours, then you aren’t resting. Activities that promote rest and relaxation include sleep and napping, prayer and meditation, expressing yourself creatively through art and music, breathing exercises, spending time in nature, taking a stroll, and spending time with the people who make you laugh.

 

There are individuals who feel guilty whenever they need to take a rest or have a downtime. You are human. Even God rested on the seventh day. Let us normalize respecting our rest days. The problem is, we are too shy to let people down. We care so much about the opinions of others. Practice saying no and setting boundaries. It is ok to let people know that you need time off to recharge so you can be more productive. Initially, it may be uncomfortable but you will reap the benefits of allowing yourself to rest and relax.

 

The company that you keep 

Self-care is not just about taking care of your physical well-being. The spiritual, mental, and emotional aspects are equally important and must not be neglected. We can’t have a perfect life in this imperfect world. We can, however, make a conscious effort to let go of toxic people and situations. Do you spend more time with people who make you feel down or those who refresh you? There are times when we need to help people who are in need of emotional support but we need to take a breather too. Spend more time with people who lift you up instead of those who pull you down. Those who inspire you to learn and become a better person. The company that you keep includes those who are in your social media contacts. What you read, watch, and listen to greatly impacts your psychological health. Let go of contacts that only feed you toxic content. It is acceptable to unfollow or unfriend if that person robs you of peace. 

 

If you truly want to become a better person to be able to help others, you must help yourself first by being intentional about taking care of yourself.

 

cheshireque@gmail.com

It’s okay not to be okay this Christmas

Dealing with depression amid the holiday season

BY CHESHIRE QUE

Dec 23, 2024 02:24 PM

  

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AT A GLANCE

• It’s okay not to be okay for a short while. What isn’t okay is when you no longer get to bounce back and depression already affects your relationships, physical health, and productivity, basically rendering your whole life incapacitated. 

 

The merriest time of the year for most people may also be the saddest one for some. It may be because of a mental illness or circumstances that could cause one to succumb to depression. The death of a loved one, a broken relationship, losing a job, losing a home, a business going bankrupt, being diagnosed with a terminal illness, spending the holidays in the hospital and so on. There are just so many situations when our spirits get dampened, not even the Christmas season can lift them.

 

How does one deal with depression, especially at the time of the year when we are expected to be cheerful? Isn’t it overwhelming to have to put up a face each time? It’s okay not to be okay for a short while. What isn’t okay is when you no longer get to bounce back and depression already affects your relationships, physical health, and productivity, basically rendering your whole life incapacitated. You would need to seek professional help.

 

Dealing with symptoms of depression requires a holistic approach. One that includes being physically nourished with food, being physically active, nurturing spiritual health, being one with nature, and doing activities that will help the brain form new neural pathways, also known as, rewiring of the brain to help one cope with depression better.

 

When one is depressed, the appetite may be affected. Some have zero appetite while others tend to have food cravings and episodes of bingeing. No one has craved a salad in my experience as a registered nutritionist dietitian for over two decades. Cravings would be for sugar and other calorie-laden food which we all know, wreak havoc with our health and mood. 

 

Even when depressed and not having an appetite, you will feel better if you try to get life-giving food into your body for nourishment. This would be a time not to eat for pleasure but to eat in order to help your body produce brain chemicals to stabilize your mood. Not hungry? Just grab a fresh fruit to munch on, and drink lots of water even when you’re not thirsty. Can’t stomach a full meal? Eat a bowl of salad or a comforting vegetable soup. Eating wholesome fruits, vegetables, and grains like oats can help balance your gut microbiome. Your gut cells also produce the same chemicals and mood-stabilizing hormones as your brain. Drink some tea to soothe your nerves as well as feed the good bacteria in your gut. Once you start eating small portions of these life-giving food, your cravings for sweets and unhealthy food will also decrease. You will start to feel better. You’ll observe that the brain fog will slowly go away. Your situation may not change but the way you cope and think will be improved.

 

Are you confined to your bed all day long? Too down in the dumps to even go out? Why don’t you try to stand up and pace in your room while listening to classical music, Christmas carols, or a worship song? Please avoid listening to songs that will only make you cry. It doesn’t have to be a full hour of walking inside the room. 5 minutes at a time will do until you gradually get your strength back and perhaps walk outside for longer periods. When we have movement, our blood circulation improves. Your brain gets more oxygen and nutrients. Exercise also helps in the production of the mood-stabilizing hormone known as serotonin. Endorphins are produced which can alleviate pain and stress. These are your happy hormones. You aren’t expected to get into a high-intensity exercise especially if you weren’t physically active before you got inflicted with depression. All you have to do is begin to move. Gradually increase pace and intensity until you are able to exercise. Don’t think about a full exercise for now. It can get overwhelming. Just stand up and pace for starters.

 

Are you too tense that your body is starting to ache all over? Too anxious that you no longer know what to do because you feel hopeless? Breathe. Practice mindful breathing. The only thing that you can control in your life is your breath. You can choose to hold it or release it. The brain reacts to stress by increasing the respiratory rate to get more oxygen in. This causes the heart to pump faster and cause shortness of breath. Mindful breathing will help calm your nerves down. It will help with efficient blood flow and oxygenation sans the increased heart rate and respiratory rate. Get yourself in a comfortable sitting position with hands on your lap or lying position with a hand over your abdomen. Close your eyes and take a deep breath. Feel your abdomen rise as you inhale. Then slowly exhale and feel your abdomen fall. Repeat this several times and notice that your muscles will be more relaxed. 

 

Functional medicine is a comprehensive approach that targets the root causes of illnesses. The spiritual aspect is a major factor that contributes to one’s health and well-being. Therefore, dealing with depression must also involve faith and spirituality. To give you a sense of purpose, hope, and relationship with a greater being. We may have questions as to why things happened to us. We may feel resentful towards God. However, God is not intimidated by our thoughts and feelings. The first thing to do is pray to Him. I once found myself in a situation where I no longer knew what to pray for. I still prayed: “Jesus, I no longer know what to pray for but I am still praying.” God meets us where our faith ends. It’s not about us but about His unconditional love for us. No matter the gravity of the mistake that we have made. Pray to Jesus – the real reason why Christmas is being celebrated. It’s not the abundance, festivities, and merriment that is important this season. It is ok not to be ok for now. But there is hope for you. 

 

Have a blessed and merry Christmas!

 

cheshireque@gmail.com

Do you want to feel better faster?

Natural remedies to relieve flu-like symptoms

BY CHESHIRE QUE

Nov 3, 2024 06:45 PM

  

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AT A GLANCE

• Water is needed by the immune system to make more white blood cells to fight infection. 

We see a spike in cases of flu-like illnesses concurrent with the rainy season. Although the Department of Health has reportedly observed a decline in the number of cases compared to the same period last year, cases of flu are still ever-present and shouldn’t be ignored. All means of preventing the infection must be done. Such as isolation, wearing of masks, handwashing, and the like. 

 

While there are medications that could help manage symptoms of flu such as fever, body aches, cough, and colds, there is no known cure for this viral infection. We simply have to wait it out. After all, viruses are self-limiting. Our natural doctor, the immune system, fights the infection rendering the virus unable to reproduce itself and we get healed. Therefore, if you take paracetamol to bring your body temperature to normal, take a decongestant to relieve a clogged nose, or take a cough suppressant to prevent dry cough, or mucolytic to loosen phlegm, you are not killing the virus. You are simply managing symptoms caused by the viral infection.  

 

Flu can last between four to seven days. You can feel better faster by not solely relying on medications. There are ways to naturally boost the immune system, as well as, alleviate symptoms in combination with medications. Unfortunately, fast paced modern lifestyle has made us forget or neglect some traditional home remedies that have been proven effective.

 

Firstly, never underestimate the healing wonders of hydrotherapy. Heal with water. If you’re having a fever, use a small towel soaked in lukewarm water for a sponge bath. Ensure that body parts are well covered with clothing or towels afterward. Having a sponge bath, especially in areas like the neck, armpits, and groin will help lower the body temperature. Do not use cold water or alcohol as this may cause a rapid decrease in temperature and shivering. When this occurs, the skin may feel cooler but the internal body temperature may rise as a result of the shivering. 

 

Another form of hydrotherapy is steam inhalation. This is very effective for clogged nose and loosening mucus or phlegm in the throat. In a small basin or bowl, carefully put water that has just been boiled. You may add some essential oils like eucalyptus if available. Put a towel over your head and inhale the steam. For convenience, there is also steam inhalation equipment that can be bought in stores that sell medical supplies. 

 

Water intake is crucial when you have flu. You have to drink water throughout the day to keep hydrated. This will help lower your body temperature and prevent mucus formation that makes you cough and clog your nose. Water is needed by the immune system to make more white blood cells to fight infection. Always check the color of your urine. It must be light yellow. If it gets darker especially when you’re not taking any vitamin C supplements, then you are dehydrated even if your throat does not feel parched.

 

Second, don’t fight sleep. There is a reason why you feel tired and very sleepy when you have the flu. As a response to the infection, the immune system will release pro-inflammatory chemicals called cytokines. These proteins are like natural messengers that tell the immune system what to do, such as how many immune cells to produce. Cytokines make you want to sleep. This makes sense because when we sleep, our body can repair and recover. Therefore, it is unwise to keep on working when you have the flu. Don’t fight it. Just sleep and rest as much as you can. Otherwise, if you aren’t helping your immune system in fighting the infection, you won’t be able to shorten the duration of your illness. 

 

Thirdly, you may not have an appetite but you must eat fruits, vegetables, herbs, and spices. Grab a banana or an orange. Eat vegetable soup. Because these contain plant chemicals or phytochemicals that help bring down inflammation and aid the immune system. 

 

Have you ever had salabat or ginger tea? Ginger helps with pain and fever. It also soothes the throat. It has natural antimicrobial properties. You can add pure honey which is a natural cough suppressant.

 

Another functional food that I recommend is the osmanthus. It can come in the form of tea or freeze-dried powder. Studies have proven that osmanthus can relieve respiratory symptoms. I myself have taken this to loosen phlegm instead of taking a mucolytic drug. 

 

Lastly, practice oral and nasal care. You can gargle using warm water with salt. The salt draws water from your throat. With that comes the mucus and the virus. The same solution can be used for nasal sprays. However, over the counter preparations can be bought in drugstores for convenience. Disinfecting your throat and nose can decrease the development of virus and shorten the duration of infection.

 

Keep your family safe this flu season and hopefully, you will survive without getting any infection.

 

cheshireque@gmail.com