VITAMINS, VICK'S & ABUELA's WISDOM: My Cold & Flu Season Survival Guide

Every cold and flu season is always a challenge, as new strains are constantly developing, but my goal is to always stick to a natural, preventative immune-health strategy for the whole family, especially because some of my immediate family members travel, frequently fly, stay in hotels, and work around preschool children, plus immuno-compromised. 

Basically, it’s like the germ Olympics in my house sometimes! 

Through the years, I've learned what works and doesn't work, plus what my paternal grandmother taught me. So, I am here to share what works for me and for my family, based on what I use, what I have researched and on some good- ol' fashion Cuban grandma-style witchy wisdom. #iykyk

My recommendation is to create a simple daily wellness routine plus a travel and cold-season kit, rather than buying an expensive supplement containing 15 different ingredients.

These are my top recommendations we use in our family

First of all, let's start with how we are treating our bodies. We are meant to be finely tuned machines, so what we out into to it matters. The NIH confirms that adequate nutrition is important for immunity, but extra supplementation generally offers little infection-prevention benefit when nutrient levels are already sufficient. 

1. Best everyday supplement: Vitamin D3

For adults with inadequate vitamin D intake or low blood levels, this would be the first priority. A simple, quality-tested D3 supplement is preferable to a complicated immunity blend.

Amazon brand to investigate: Nature Made⁠ Vitamin D3 (with added K2).

Did you know that a healthy gut plays an important role in a healthy immune system? The beneficial bacteria in our gut help regulate immune responses, and certain probiotics may even help reduce our risk of respiratory infections. That's why taking care of your gut is about so much more than digestion, it's about supporting your overall health from the inside out!

2. Best gut-health option: Probiotics

Certain probiotic strains have demonstrated modest benefits in studies involving respiratory infections. Two strains worth researching are Lactobacillus rhamnosus GG and Lactobacillus acidophilus NCFM. A 2025 review found that multi-strain probiotics were associated with approximately a 10% reduction in respiratory infection incidence, compared with placebo. Certain Bifidobacterium animalis formulations performed even better in a smaller group of studies.

Amazon brand to investigate: Culturelle⁠.

The important thing is selecting a product with an identified, studied strain, not simply the highest number of billions of bacteria.

3. Best cold-season supplement: Zinc lozenges

Zinc is more useful as an early intervention than as a daily preventive supplement. Research suggests certain zinc lozenges can shorten cold symptoms, although the results are inconsistent.

I would keep an appropriate zinc lozenge available for adults rather than having everyone take high-dose zinc daily. Avoid zinc nasal sprays, and don’t use adult zinc regimens for preschool-aged children. 

(Note: For someone working around preschoolers, or a teacher in general, I would put hand hygiene, ventilation, and avoiding touching the face ahead of any supplement.)

4. Vitamin C:   Simple and inexpensive

Vitamin C is important for immune function, but the research doesn't support taking megadoses to prevent colds. A modest supplement may be useful for someone who doesn't regularly eat vitamin-C-rich foods.

Product worth comparing: Nature Made Vitamin C 500 mg.

Personally, I would also prioritize citrus, kiwi, strawberries, and bell peppers. And keep some packets of Emergen-C in your bag just in case.

For family members who frequently travel

Preventing exposure is more effective than relying on an immunity supplement to compensate for exposure. For people spending hours in airplanes, airports, hotels, and crowded spaces, I would recommend a well-fitting N95 mask.  The CDC confirms that NIOSH-approved respirators, including N95s, generally offer the highest level of protection among commonly available disposable masks.  

I would prioritize:

1. A well-fitting N95 or KN95 mask during flights and crowded indoor situations, especially when respiratory illnesses are circulating.
2. Handwashing and sanitizer, particularly before eating.
3. Adequate sleep, including during travel.
4. Good nutrition and hydration, rather than megadoses of vitamins.
5. Recommended vaccinations, which offer disease-specific protection supplements cannot provide.

The CDC specifically recommends cleaner air, hygiene, immunizations, and additional protection such as masks to reduce respiratory infection risks.

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A natural option worth adding: Green tea

This was another interesting finding. A 2025 review found that catechins were associated with a reduction in respiratory infections across five trials. Unsweetened green tea is a reasonable everyday beverage for adults who can handle the caffeine. I would choose brewed tea over concentrated green tea extract supplements, which can carry liver risks.

                                                          

MY ABSOLUTE MUST-HAVES:

Personally, besides all the supplements and vitamins I take, there are certain things I always like to keep on hand at home, especially during cold and flu season and one of the main ones is Vick's VapoRub.  If you grew up in a Cuban household like me, you already know that Vicks was practically considered a household necessity! Congestion? Vicks. Cough? Vicks. Feeling under the weather? Somebody was reaching for the Vicks! You can easily buy it online (as seen on this link,) but as someone who grew up in South Forida, I highly recommend you try to get it from someone who can go get it for you at a local pharmacy or grocery store in South Florida. There is nothing like the original Vick's! Once again, #iykyk  

As for the old wives' tales' (myths) about Vicks, anytime, my kids had a fever, mainly when they were older, I would rub Vick's on the bottom of their feet and put socks on, and for myself, I use foot pads to detox, which many believe is also an old wives' tale, but I like to stick to what works for me.

A little reminder: I'm sharing what I've learned through my own research, personal experiences, and a little of Grandma's old-school wisdom, but none of this is meant to replace professional medical advice. We're all different, and what works for one person may not work for another, so always check with your healthcare provider, especially if you have underlying health conditions or take medications. After all, the goal is to stay healthy, not play doctor!

On with my list: Lysol Disinfectant spray and wipes, Bamboo foot pads, (I use this brand, but you can whichever you prefer.) Rho's products for antioxidant support and healthy immune support. One of my favorite of Rho's is the one with curcumin and resveratrol. Also, Redmond's mineral salt, or Celtic sea salt, good electrolytes and trace minerals for hydration (note the trace minerals I use contain: fulvic mineral powder, calcium, magnesium and zinc. Just look up all those ingredients independently and you will see how great they are for your health.) Oh!  And very important, I almost forgot:  Nasal spray (saline mist only) and a good nebulizer.

I also like to have lemons on hand, baking soda, Epsom salt and nasal wash, (this is the one I use) that is very effective and super helpful when you are congested due to a severe cold or flu. And finally, all the ingredients necessary to make a special immune-boosting wellness drink (a.k.a. "cold concoction") from an Amish recipe I picked up, that will knock out any germs just from the very taste of this concoction - LOL! 

Recipe below. Just mix all the ingredients into a blender and drink as needed. I prefer to skip the onion, but it is a vital component of the recipe, so if you don't mind, try to keep it in there.

 In summary, my favs:

1. 💙 Vicks VapoRub (or Camphor)— an Old-School Cuban Household Essential

2. 🧼 Lysol Disinfectant Spray & Wipes

3. 🦶 Bamboo Foot Pads — My Personal Self-Care Ritual

4. 🌿 Rho's Products — Antioxidant Support

5. 🧂 Redmond Real Salt & Celtic Sea Salt

6. 💧 Electrolytes & Trace Minerals

7. 🍋 Fresh Lemons — a Kitchen Staple

8. 🥄 Baking Soda — an Inexpensive Household Essential

9. 🛁 Epsom Salt — a Little Relaxation Goes a Long Way

10. 💧 Trace Minerals – for Hydration & Mineral Balance

11. 👃 Nasal Wash & Nasal Saline Mist – a Must-Have for Congestion

12. 🫁 Nebulizer – for Easier Breathing (When Medically Recommended)

Final Thoughts: A Little Prevention, A Lot of Love

At the end of the day, we can't avoid every germ, virus, or sniffle that comes our way, especially when we have family members traveling, working around little ones, and bringing home who-knows-what! But we can be proactive about how we care for ourselves and the people we love.

For me, it's all about finding that balance between modern science, good nutrition, healthy habits, and a little of that old-school wisdom passed down through generations. Not every remedy Grandma swore by has scientific backing, but some of those traditions are still worth keeping, even if it's simply for the comfort they bring.

Remember, staying healthy isn't about taking every supplement on the market or trying to boost your immune system into overdrive. It's about giving your body what it needs to function at its best.

So, eat well, get your rest, wash those hands, protect yourself when needed, and don't underestimate the importance of taking care of YOU, too.

And if all else fails, there's always a little Vicks, some homemade soup, and if you are lucky a phone call to Abuela or your Nana! 😉❤️

Now I'd love to hear from you! What are your family's must-haves during cold and flu season? Do you have a favorite home remedy or a little wisdom passed down from your mom or grandmother? Share it in the comments! I'm always curious to learn what other families do.

Stay healthy, stay happy, and take care of one another! 🌻

With love,

Lissette
MommyWarriorLady.com

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HOW TO FEED A FAMILY OF 4 FOR 7 DAYS FOR $100

The $100 Aldi Grocery Challenge: Feed a Family of Four Without Breaking the Bank!

7 Days of Budget-Friendly Meals | Simple Ingredients | Smart Grocery Shopping

Do you like to meal plan? Have you been struggling to buy groceries without spending a fortune? It does not help that everything is so expensive these days, but a helpful way to manage your meal planning is to actually have a plan! Below is a realistic plan for a family of four, because there's nothing more frustrating than seeing a supposedly budget-friendly meal plan that requires $40 worth of ingredients you don't already have!

My goal is to give you five delicious, filling, high-protein dinners for approximately $65–$85 total, with enough variety that nobody feels like they're eating the same meal five nights in a row. Personally, I shop at Aldi most times, alternating with Walmart and splurging on ice coffee creamers and specialty items at Publix, but for the sake of this article and our meal prepping challenge, we will stick to Aldi. And here's the best part: No takeout, no expensive specialty ingredients, and no complicated recipes! 

Let's talk groceries, because seriously, when did feeding a family become so expensive, because between rising food prices, busy schedules, and trying to make healthier choices, putting affordable meals on the table can sometimes feel like a full-time job?! But here's something I've learned over the years: Eating well on a budget isn't always about buying less. Sometimes it's about learning how to do more with what you buy. Personally, I shop at Aldi most of the time, alternating with Walmart and occasionally splurging at Publix for my favorite iced coffee creamers and specialty items. Because, well, we all have our little indulgences! 

For this grocery challenge, however, we're sticking to Aldi. My goal is simple: Create seven days of affordable breakfast, lunch, and dinner ideas for a family of four, with a grocery budget of approximately $100. And no, that doesn't mean eating pasta every night, surviving on ramen noodles, or making the same boring meal over and over. We're talking about real food, practical recipes, and ingredients that can be used in multiple ways.

🛒 The $100 Aldi Family Grocery Challenge

Family size:  4 people
Meal plan:    7 days

Estimated grocery total: $95.50                                                 

Budget allowance: $100

That works out to approximately $3.41 per person per day if the groceries are divided evenly across four people for seven days. Of course, grocery prices vary by location, and the amount of food your family needs depends on everyone's appetite and nutritional requirements. The goal isn't to promise that $100 will magically cover every family's needs. It's to show how thoughtful grocery shopping and a little creativity can help stretch your budget.

🍗 Let's Start with the Grocery List

One of the biggest mistakes we make when grocery shopping is buying ingredients for completely different recipes. Instead, I like to purchase ingredients that can be used several ways throughout the week. For example, chicken can become roasted chicken, fried rice, chicken salad, or a hearty skillet dinner. Beans can become chili, burritos, taco filling, or a topping for baked potatoes. And potatoes? Don't underestimate a good potato! They're inexpensive, filling, and incredibly versatile.

Proteins & Dairy

Grocery Item	Estimated Price
Chicken thighs, 5 lb	$10.00
Canned tuna, 3 cans	$3.00
Canned chicken, 1 large can	$3.00
Eggs, 2 dozen	$6.00
Ground turkey, 1 lb	$4.00
Shredded cheddar, 16 oz	$3.50
Plain Greek yogurt, 32 oz	$3.50
Subtotal	$33.00

Grains, Beans & Pantry Staples

Grocery Item	Estimated Price
Rice, 5 lb	$4.00
Potatoes, 5 lb	$3.50
Old-fashioned oats, 42 oz	$3.50
Whole wheat bread, 2 loaves	$4.00
Flour tortillas, 20 count	$3.00
Dry lentils, 1 lb	$1.75
Dry pinto beans, 1 lb	$1.75
Canned black beans, 3 cans	$2.70
Peanut butter, 16 oz	$2.00
Diced tomatoes, 3 cans	$2.70
Salsa, 1 jar	$2.00
Subtotal	$30.90

Fresh & Frozen Vegetables

Grocery Item	Estimated Price
Frozen broccoli, 2 bags	$2.80
Frozen mixed vegetables, 2 bags	$2.80
Frozen peppers and onions, 1 bag	$2.00
Fresh carrots, 2 lb	$2.00
Yellow onions, 3 lb	$2.50
Green cabbage, 1 head	$2.50
Fresh spinach, 1 bag	$2.00
Subtotal	$16.60

Fruit & Cooking Essentials

Grocery Item	Estimated Price
Bananas, approximately (3 lbs)	$1.75
Apples, 3 lb	$3.50
Milk, 1 gallon	$3.25
Cooking oil	$3.50
Basic seasonings allowance	$3.00
Subtotal	$15.00

Estimated Total: $95.50

That leaves approximately $4.50 in our $100 budget for price differences or an additional grocery item.

Please remember: These are estimated Aldi prices for planning purposes, not verified prices at your local store. Taxes where applicable, weekly specials, and availability can affect your total.

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🍽️ Your 7-Day Family Meal Plan

Here's where the fun begins! Rather than planning seven completely unrelated dinners, we're going to make the most of our groceries by combining familiar ingredients in different ways.

🍗 Monday: Garlic Roasted Chicken with Potatoes & Broccoli

We're starting the week with a classic family dinner.

Season chicken thighs with garlic, salt, pepper, and your favorite herbs. Roast alongside cubed potatoes and serve with steamed broccoli.

Money-saving tip: Chicken thighs are often more affordable than boneless chicken breasts. Compare the price per pound and remember that bone-in chicken provides less edible meat per pound.

Breakfast: Banana peanut butter oatmeal
Lunch: Egg salad sandwiches with carrots
Dinner: Garlic roasted chicken, potatoes, and broccoli

🍚 Tuesday: Chicken & Vegetable Fried Rice

Who needs takeout when you can make a satisfying rice bowl at home?

Combine cooked rice, shredded chicken, mixed vegetables, and scrambled eggs. Season with pantry spices or a little soy sauce if you already have some.

Money-saving tip: Day-old refrigerated rice works beautifully for fried rice. Just make sure it was cooled and refrigerated promptly.

Breakfast: Scrambled eggs and toast
Lunch: Black bean and cheese quesadillas
Dinner: Chicken vegetable fried rice

🌮 Wednesday: Ground Turkey & Bean Chili

This is one of my favorite ways to stretch a pound of ground meat. Brown ground turkey with onions and seasonings, then add beans and canned tomatoes. Simmer until the flavors come together. Serve over rice for an inexpensive, hearty dinner.

Money-saving tip: Beans provide protein and fiber while helping you stretch a smaller amount of meat into more servings.

Breakfast: Greek yogurt with bananas and oats
Lunch: Tuna salad sandwiches
Dinner: Ground turkey and bean chili over rice

🫘 Thursday: Lentil Tacos with Cabbage Slaw

Yes, lentils can make a delicious taco filling! Cook lentils until tender, then season with garlic, paprika, and other spices. Serve in warm tortillas with shredded cabbage and a spoonful of salsa.

Money-saving tip: Dried lentils are among the most affordable plant-based protein sources and generally cook faster than dried beans.

Breakfast: Potato and egg breakfast hash
Lunch: Leftover turkey chili
Dinner: Lentil tacos with cabbage slaw

🍗 Friday: Chicken & Vegetable Rice Bowls

Let's give those familiar ingredients another personality!
Season and cook chicken, then serve over rice with broccoli, peppers, and other vegetables. Top with a spoonful of salsa or a yogurt-based sauce.

Money-saving tip: Combining a modest portion of chicken with vegetables and rice can create a satisfying meal without needing a large serving of meat.

Breakfast: Peanut butter toast and apples
Lunch: Chicken salad wraps using canned chicken
Dinner: Chicken and vegetable rice bowls

🥔 Saturday: Chicken, Cabbage & Potato Skillet

This is an inexpensive, comforting, one-pan meal.
Sauté diced potatoes until tender. Add sliced cabbage, onions, and cooked chicken. Season with garlic, pepper, and paprika.
Cook until everything is lightly browned and delicious.

Money-saving tip: Cabbage is one of the most underrated budget vegetables. It can be used in soups, salads, stir-fries, tacos, and skillet meals.

Breakfast: Banana oatmeal pancakes
Lunch: Loaded baked potatoes with beans
Dinner: Chicken, cabbage, and potato skillet

🍲 Sunday: Homemade Pinto Bean Burritos

Let's finish the week with something simple, filling, and family-friendly.

Cook dried pinto beans until completely tender. Mash or season them, then fill warm tortillas with beans, rice, a little cheese, and salsa.

Serve with shredded cabbage or any remaining vegetables.
Money-saving tip: Cooking dried beans in batches can save money. Freeze extra cooked beans in meal-sized portions for another week.

Breakfast: Eggs, toast, and fruit
Lunch: Lentil vegetable soup
Dinner: Pinto bean burritos with rice and cheese

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💡 Five Smart Ways to Stretch Your Grocery Budget

1. Buy Ingredients You Can Use More than Once

A bag of rice isn't just for one dinner. It can become fried rice, taco bowls, burrito filling, or a side dish. The same applies to potatoes, beans, eggs, chicken, and vegetables. The more versatile your groceries, the more flexibility you have throughout the week.

2. Don't Overlook Frozen Vegetables

Frozen vegetables are convenient, nutritious, and often less expensive than fresh produce. You can use exactly what you need and keep the rest frozen, which helps reduce food waste.

3. Make Meat Part of the Meal, Not Always the Entire Meal

Chicken, turkey, and other meats can be expensive.
Try combining smaller portions with beans, lentils, rice, potatoes, and vegetables. You can still enjoy satisfying, protein-containing meals without making meat the most expensive part of every plate.

4. Prepare a Few Ingredients Ahead of Time

Cook a batch of rice, prepare beans or lentils, and chop vegetables early in the week. You don't have to spend your entire Sunday meal prepping, but even 30–45 minutes of preparation can make busy weeknights easier. Refrigerate cooked leftovers promptly, use most within three to four days, and freeze portions intended for later.

5. Shop Your Pantry Before You Shop the Store

Before heading to Aldi, take inventory of what you already have.
Maybe there's half a bag of rice, some frozen vegetables, or a few cans of beans hiding in your pantry. Use those ingredients first and put the savings toward fresh produce or additional protein.

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❤️ Eating on a Budget Doesn't Have to Mean Eating Poorly

One thing I really want to emphasize is that affordable eating doesn't have to mean surviving on processed foods, pasta, or instant noodles.
Eggs, beans, lentils, potatoes, oatmeal, canned tuna, chicken, and frozen vegetables can all contribute to a nutritious and satisfying diet.
And while this particular grocery challenge targets $100, some families may need to spend more depending on their household's appetites, dietary needs, and local grocery prices.

There's no shame in working within a budget, using store brands, or making the most of leftovers. In fact, learning to prepare meals with simple, versatile ingredients is a skill worth having regardless of your income. It's not about eating fancy. It's about eating thoughtfully.

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🛍️ Want to Make Grocery Shopping Even Easier?

I've put together a printable $100 Aldi Family Meal Planner to help take some of the guesswork out of weekly grocery shopping.
It includes an organized shopping checklist, a seven-day family meal calendar, easy recipe ideas, and helpful money-saving tips.
It's also designed in a large-print, easy-to-read format.

[Downloadable Meal Planner for Aldi Shopping

Because a little planning can go a long way toward saving money, reducing food waste, and making mealtime a whole lot less stressful.

Final Thoughts

You don't need a gourmet kitchen, expensive ingredients, or a complicated recipe collection to feed your family. Sometimes all you need is a good grocery list, a few dependable staples, and the willingness to get creative. One grocery budget. Seven days of meal ideas. Four people. Plenty of possibilities.

Happy cooking, happy saving, and remember: a little creativity can make a big difference! ❤️

🌿 A little reminder:

Eating well doesn't have to mean eating expensively. Sometimes the healthiest financial decision is simply having a plan before you walk into the grocery store.

(Digital download available to keep as reference)

Disclaimer: Grocery prices are estimates and vary by store and location. This meal plan is provided for general educational and meal-planning purposes and is not individualized nutritional advice. This is an independent resource and is not affiliated with or endorsed by Aldi.

SOUTH FLORIDA JR. HOCKEY PLAYER

South Florida Forward Michael Rozenblat Returns to Florida Jr. Cats for 2026–27 USPHL Premier Season

19-year-old Coral Springs-area hockey player returns for his second Premier season after representing Argentina at the 2026 Amerigol LATAM Cup

 

CORAL SPRINGS, Fla. — South Florida junior hockey player Michael Rozenblat returns to the Coral Springs Jr. Cats for the 2026–27 season, marking his second year with the organization’s Premier squad.

The 19-year-old, 6-foot-1 forward will once again wear #27 as the Jr. Cats compete in the USPHL Premier. 

For Rozenblat, returning to the Jr. Cats means more than another season of junior hockey. It also means returning to the rink and South Florida hockey community that has been a major part of his life for more than a decade.

“I’m really excited to be coming back to the Jr. Cats for another season,” Rozenblat said. “I’ve made some amazing friendships with a lot of the guys on this team, and being able to play at the Panthers Ice Den makes it even more special. I grew up playing youth and high school hockey there. I’ve scored some goals on that ice that I’ll probably remember forever. There are just so many memories there for me. It feels like home.”

 

A South Florida Hockey Journey 11 Years in the Making

Rozenblat has played ice hockey for 11 years, developing his game through South Florida's youth and travel hockey programs, including years playing in Coral Springs.

His progression from youth hockey to junior level reflects more than a decade spent developing as a player in a region where the sport of hockey has experienced tremendous growth.

Now entering his second season with the Jr. Cats Premier team, Rozenblat returns as part of a core group of players looking to build on last season and continue their development in the USPHL Premier.

 

Representing Argentina at the 2026 Amerigol LATAM Cup

Rozenblat's 2026 hockey season also included the opportunity to compete on an international stage.

He was selected to play with the Argentina Division I Men's Team during the 2026 Amerigol LATAM Cup, where Argentina finished second in its division.

The experience allowed Rozenblat to compete alongside players representing Argentina while facing international competition, adding another significant milestone to a hockey career that began on South Florida ice.

For a player who spent much of his childhood developing at the Panthers Ice Den, the opportunity to represent Argentina and then return home for another junior season brings his hockey journey full circle.

 

Home Ice, Familiar Faces and a New Season

Rozenblat returns to a Jr. Cats roster that includes familiar teammates and a returning core looking to take another step forward during the 2026–27 campaign.

While continuing to develop his game as a forward, Rozenblat says the relationships he has built through hockey remain one of the most meaningful parts of the experience.

His return also gives him another opportunity to play competitive junior hockey in the same building where many of his earliest hockey memories were made.

From youth and high school hockey in Coral Springs, to junior hockey, to representing Argentina at the Amerigol LATAM Cup, the rink has been a constant throughout Rozenblat's journey.

Now, another season begins. Same home ice. Same No. 27. A new chapter.

 

Michael Rozenblat | Player Profile

 

Team: Florida Jr. Cats

League: USPHL Premier

Position: Forward / Left Wing

Jersey: No. 27

Height: 6'1"

Age: 19

Hometown: Coral Springs/Parkland, FL

Years Playing Hockey: 11

International Experience: Argentina D1 Men's Team

2026 Amerigol LATAM Cup: Second-place divisional finish

TIRED AFTER 40?

If you are a woman over 40 and lately you have been feeling tired all the time, before you blame it on hormones and/or menopause, make sure you ask the right questions and check for certain things.

Feeling exhausted all the time isn’t something you should automatically accept as “just getting older.” Your body may be asking for something. Being exhausted after 40 isn't something women should simply learn to live with.

Hormonal changes may be part of the story but so can nutrient deficiencies, thyroid function, iron levels, blood sugar, stress, muscle loss and poor-quality sleep. 

Perimenopause absolutely can be contributing factor. Fluctuating estrogen/progesterone, night sweats, mood changes and disrupted sleep can leave someone exhausted even when she technically spent 8 hours in bed. But fatigue can also come from iron deficiency, low B12 or vitamin D, thyroid problems, blood-sugar issues, depression/anxiety, medications, sleep apnea and other conditions.

If you have already gone to see a doctor and your labs are fine, but you are still feeling exhausted, it would be wise to look beyond the vitamin aisle. 

You can try some of these suggestions:

Protein: aim to include a meaningful protein source at every meal, especially breakfast. Midlife is not the time to live on coffee and half a muffin until 2 PM.

Strength training: 2–3 times a week. Maintaining/building muscle becomes increasingly important during menopause. ACOG specifically recommends strength and weight-bearing exercise for muscle, bone and overall health. (ACOG)

Morning light + movement: getting outdoors soon after waking and walking can help anchor circadian rhythm and daytime alertness.

Hydration + electrolytes: dehydration can masquerade as fatigue, headaches and brain fog. But electrolytes aren't automatically better, the person's blood pressure, kidney function, medications and sodium intake matter.

Blood-sugar stability: protein + fiber + healthy fat with meals instead of repeated refined-carb/sugar hits that can produce an energy roller coaster.

Stress/nervous-system load: chronic psychological stress isn't imaginary fatigue. ACOG notes that women in their 40s and 50s are often simultaneously dealing with careers, children, aging parents and menopause, and that reducing stress and exercising can help. ACOG

Sleep quality rather than simply sleep quantity: someone can sleep 8 hours and get lousy restorative sleep. Night sweats, insomnia and menopause-related sleep disruption are common. National Institute on Aging Snoring, waking with headaches/dry mouth, or being overwhelmingly sleepy during the day should also raise the question of sleep apnea.

Here is a list broken down for you:

10 Things to Check before Blaming Your Age

🌿 1. Vitamin D
Low levels can contribute to fatigue, muscle weakness and low mood.

🩸 2. Iron + Ferritin
Especially important if you still have heavy or irregular periods. Don’t supplement iron without checking your levels first.

💧 3. Vitamin B12
Low B12 can show up as fatigue, weakness, brain fog or even tingling sensations.

🦋 4. Thyroid Function
Fatigue, feeling cold, weight changes, dry skin and brain fog deserve a closer look.

🌙 5. Perimenopause + Menopause
Changing hormones can affect sleep, mood, temperature regulation and energy, even before your periods stop.

🥑 6. Blood-Sugar Balance
Protein, fiber and healthy fats can help prevent the energy crashes that come from riding the sugar roller coaster.

💪 7. Muscle + Movement
Muscle matters more as we age. Walking is wonderful but add resistance or strength training too.

☀️ 8. Morning Light
Natural morning light helps regulate your circadian rhythm, which influences energy, hormones and sleep.

💦 9. Hydration
Even mild dehydration can leave you feeling sluggish, foggy and headachy.

🧠 10. Your Stress Load
Sometimes you’re not “lazy.” Your nervous system has simply been running on high alert for too long.

And don't just count hours of sleep, look at sleep quality.

You can spend eight hours in bed and still wake up exhausted if your sleep is repeatedly disrupted by stress, hot flashes, snoring, sleep apnea or other issues. (Also, check for sleep apnea too.)

Instead of asking:
“How do I get more energy?” Try asking: “What is stealing my energy?” because feeling depleted every day shouldn't automatically become your new "normal" just because you are getting older.

One of the main complaints I hear in my holistic wellness business from my clients, is how exhausted and "blah" they often feel. As mentioned above, there are many things that need to be checked to make sure there are no other more serious issues going on with your health, but if you are looking to stop the endless chaos, feelings of exhaustion, feel less stress, create happier days, or you just want to FEEL GOOD NOW, I invite you to learn more about frequency-charged nutrition and learn how to balance your energy during midlife.

how frequency charged nutrition works

"Frequency in wellness is simple: everything, including our bodies, operates at specific frequencies influenced by environment, stress, and diet.
Harmful frequencies from processed foods, pollutants, or stress can disrupt this balance. 

Frequency-charged nutrition uses technology to tune eleven harmonic frequencies into our products. They are carefully selected to resonate with the body's natural energy fields, helping to restore balance and promote optimal health." (Source: frequense)

Author, Lissette Rozenblat,

Awaken Your Best Life
Health • Happiness • Vibrant Living
AwakenYourBestLife.com

Wellness education only. Persistent or unexplained fatigue should be discussed with a healthcare professional.