Dearest:   Tonight's Power Surge guest, Kathy Smith, has reached millions of 
people with information on health, fitness, and nutrition. National spokesperson 
for Reebok's Body Walk program; Veteran fitness correspondent of NBC's Today 
Show, ABC's Good Morning America and Whittle Communications' Special Reports TV, 
author of numerous books and videos, including 
-- Kathy Smith's Walkfit For A Better Body 
-- Fitness Makeover 
-- Getting Better All the Time. 

Kathy's newest book is a perfect fit for Power Surge -- Moving Through Menopause: 
The Complete Program for Exercise, Nutrition, and Total Wellness. 

As Kathy says, "Exercise not only keeps us healthy, but has proven invaluable 
n reducing and/or eliminating many menopausal symptoms, especially anxiety and 
depression."

Welcome to Power Surge, Kathy. Besides the typical benefits of exercise on 
heart and bone health, in what other ways might women not be aware of how 
regular exercise can benefit them during the menopausal years? 


Kathy Smith:   Hello everyone!  I like to think of the body as layers.  You have 
the skeleton organs, muscles, fat, and skin.  Exercise and good eating habits, 
as well as learning how to handle stress affect every single one of these 
layers, helps keep your bones strong.  It effects your organs like heart and 
lungs, but also the not so obvious one as the intestinal tract and the 
pancreas. 

It helps to keep you regalia and the pancreas to help you keep insulin levels 
in your body, your brain by helping you to relax and sleep better. 

Now we move out to the muscles.  Exercise helps maintain muscle mass which keeps 
your body burning calories -- keeps your metabolism boosted.  Exercise helps you 
to maintain or lose weight, it also helps help eliminate some of the aggravating 
symptoms of menopause such as hot flashes, mood swings, difficulty concentration 
and insomnia. 


Dearest:   Kathy, how important is weight-bearing exercise during menopause?


Kathy Smith:   Extremely important. There have been studies that have shown that 
exercise and the proper amount of calcium and Vitamin D can be as effective as HRT 
in maintaining bone density.  The key is it has to be something that stresses 
the bones differently then they are normally stressed during the day. For instance, 
running creates more of a load than walking. The best exercise to stress all of the 
muscles of the body is weight training. 


Cozett:  What is your opinion of HRT, especially with testosterone added? I'm 
58. Having some stomach problems like a heavy period with no bleeding. Lots of 
pressure. Could it be from that? Just beginning, how should I start exercising? 
I do walk. You are such an example! You're darling! 


Dearest:   Please bear in mind that although Kathy is very knowledgeable in the
area of menopause solutions, she is not a medical doctor.  


Kathy Smith:   Definitely combination of HRT could be causing some stomach 
bloating. 


Dearest:   What kind of testosterone are you taking, Cozett? 


Cozett:  I would have to run and look, I'm not sure. 


Kathy Smith:   I always encourage people to vary their walks. Many times people 
get into strolling and the same routine.  Throw in some hills and intervals to 
challenge yourself. 


Cozett:  It's Esterfied Estrogens and Methyltestosterone in 1 pill and 
Prometrium in another. 


Kathy Smith:   Getting back to the HRT, keep a diary of your symptoms.  It could 
be a factor. 


Dearest:   How long have you been taking the HRT? 


Cozett:  I've only been taking it for a month. 


Kathy Smith:   Charting your symptoms, especially the bloating, with food intake 
and intestinal reactions to see if their is any correlation between the food 
and the medication. This will give you information to take to your doctor.


Dearest:   Why don't you E.mail me at Dearest@aol.com so I can provide you with 
some additional information. 



Jade:  what type of exercises are good when your joints are hurting and you are 
not motivated to get moving. Thanks, Kathy. 


Kathy Smith:   Sore joints love water aerobics.  If you have access to a pool at 
the Y or a neighborhood club to swim or do light aerobics in the water loosens 
up the body and lubricates the joints.   If that is not convenient, try a hot 
shower followed by a yoga routine. 


Jade:  Great idea, I love to swim. I forgot that. Thanks again.


Kathy Smith:   I have a basic yoga video that you might want to check out.  Your 
joints can help to motivate you knowing you will feel better after you move and 
do something.  It could be just the little kick in the butt that you need to get 
you moving. 


Jade:  Thank you, have never done yoga, but need new moves for a new body. 


Kathy Smith:   Pick up the phone and call a friend to walk and use the time to 
catch up on each other's lives. 


Marie:  Hi, Kathy.  I am 45 years old and went through menopause already.  
Periods just stopped last year. Its been over 12 months now. I decided not to 
take estrogen, but am concerned of the long time effects. How can I protect my 
heart, which is one of my concerns? I take a multivitamin one a day, drink milk 
and exercise. Is this all I need to do is it ok to just go through this 
naturally?  I am just concerned of my heart and what I can do to prevent the 
estrogen loss I do get stiff joints in my hands when I wake up in the morning 
but I don't have much other symptoms besides headaches. would yoga help? 


Kathy Smith:   I appreciate that you have concerns about your heart.  Most women 
think it is a man's disease. One of the first steps is to get some blood work done 
to see where you stand with cholesterol levels.  Once you do that, you can go 
to the message boards to get more feedback.   Generally, you want your cholesterol 
to be below 200 and your HDL to be above 50. 


Marie:  If it is below that does that mean my heart is ok then? 


Kathy Smith:   The way to ensure that you have a good cholesterol profile is to 
follow some of these tips...cut back on your fats cut back on saturated fats to no 
more than 10%.  Switch to non fat diary products, use lean cuts of meat, 
sparingly, eat more fish, which has the good omega 3 fats that are good for our 
heart, and more soy products to your diet and make sure you have enough fiber.  
Figure out how to control the stress in your life.  This is a huge factor in the 
health of your heart.  Yoga is definitely a way to help with the stress.  Dr 
Dean Ornish has done a lot of work with people with heart problems and yoga does 
help to protect your heart if you can lower the stress level. 



RitaB:  Hi Kathy! I've been working out with your video tapes since 1993...the 
"Instant Workout" and "Weight Loss Workout" I use on a regular basis and have 
been very happy with the results; now that I'm in menopause what does your 
newest video have to offer me that's different?


Kathy Smith:   The menopause workout offers a 20 minute cardio section, 20 weight 
section, and 20 minute yoga section, as well as advice from Doctors, 
nutritionists, herbalist on lifestyle changes you can make to minimize the 
symptoms of menopause.  Besides the two workouts you have, it is also good to 
freshen up your workout.  "Moving Through Menopause" is the name of the video. 


Dearest:   Thanks, Kathy, and everyone remember that Kathy Smith's new book, 
Moving Through Menopause has a companion video also called Moving Through 
Menopause - use them together! 


Chris2you:  Have you ever heard of Endometrial Ablation? I am on HRT and still 
having 14 days of bleeding, went to docs today and was told about this 
procedure. Just wanted to know have you heard of it? And what is your opinion. I 
do try and exercise and eat right but????? still have this problem. I know you 
are not a medical doctor, but looking for more info and found this site :) So 
here I am. I am only 49.


Kathy Smith:   I just had a friend who had it done who had great success. But, I 
would recommend getting more than one opinion. 


Chris2you:  Thanks, it sounds like the plan to help :) 


Dearest:   One of many articles on endometrial ablation can be found in Power
Surge. Click here to read more.. 


Kathy Smith:   It is a nice alternative to a hysterectomy. 


Chris2you:  Thanks :) I am new here :)   Great place! 


Bikearoux:  I know we all must exercise but I just can't to get started, I do 
walk and ride my bike but when I come home from work I usually get on my 
computer and don't move. I guess what I want to know is how to get started and 
stay motivated with not much energy left, and I wish I still had the energy to 
do your tape, there wonderful, and it was nice meeting you.


Kathy Smith:   March to Fitness is a good video to start with. Easy movement with 
walking in place to different songs of the 40's 50's and 60's.  

Here are some ways to keep your energy up through the day.  Eat 4 meals a day 
with 3 to 4 hours between each meal. First meal within 2 hours of getting 
up...400 to 500 calories a meal.  Another meal at 11 or 12, then at 3, and then 
dinner.  Look for balance with protein, fruit or vegetable, and carbohydrate.  

Things that tend to suck your energy and make you feel depleted are intense 
emotions, anger, eating too much sugar, relying too much on caffeine, smoking, 
people who aren't supporting your well being.  

Look around and analyze your day and try to figure out ways to create energy, by 
having lots of water and good fresh fruit and wholesome food, and avoiding 
processed, sugary food, get some fresh air and get some sunlight everyday.  
Don't wait until the end of the day to get your exercise.  Take 10 minute in the 
morning, 10 minutes at lunch, some in the evening. 


Bikearoux:  Thanks Kathy, sounds like what I need. I'm looking forward to 
getting started. 


HSpec:  Kathy, do you know anything about the "Alexander Technique" and if so, 
could you recommend some literature about it?


Kathy Smith:   Yes, I do and there are many books written about the technique.  
It focuses on body alignment and how you hold your body as well as movement 
patterns. It really works on a very deep and subtle level and it is great for 
retraining your body, if you have developed bad habits in your posture or 
movement habits. 


HSpec:  Thank you, sounds like the thing I need.


Ute:  Hi Kathy. thanks for all the info. I am 44 and in full fun menopause. Are 
you on any sort of HRT? If so what are you taking?  You look great.


Kathy Smith:   Thank you! No I am not on any HRT. 


Ute:  Can I ask how old you are? 


Kathy Smith:   I am 50 


Ute:  Wow 


Cozett:  Unbelievable! 


RitaB:  One of the things I really like about your workout tapes is each routine 
offers something for the beginner as well as more advanced. "Nancy" was my guide 
for a long time until I progressed. Does "Moving Through Menopause" follow these 
same guidelines?  


Kathy Smith:   Yes, it does and Nancy is still in the workout. 


RitaB:  Great! 


Kathy Smith:   But she is not doing the beginning level this time. 


YoungOldMe:  Just wanted to thank you for your Yoga tape and say on my TV you 
will always be young and lovely! Thanks for new stuff, too, also lovely! 


Kathy Smith:   Thank you very much.  


Dearest:   Kathy, thanks for spending this time in Power Surge tonight and 
sharing your useful strategies in treating menopause issues with exercise. 
Everyone joins me in thanking you, Kathy, for a lovely chat tonight. Be sure  
sure to pick up a copy of her newest book, "Kathy Smith's Moving Through
Menopause: The Complete Program for Exercise, Nutrition and Total Wellness." 


Kathy Smith:   Thank you. I enjoyed it. Good night.  




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Dearest
aka Alice Stamm
Power Surge
Founder, Facilitator, Host


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