Community Healthcare Network

Our bodies change during menopause. What we eat and our lifestyle choices can help make this change easier:

Hot flashes and insomnia: Lower levels of estrogen and progesterone during menopause can cause hot flashes. Hot flashes can lead to insomnia (trouble falling asleep or staying asleep).

  • To get better sleep: Avoid drinking caffeinated drinks 4-6 hours before bedtime. Avoid drinking alcohol within 3 hours of bedtime. Practice a regular sleep routine. Eat a light evening meal and exercise early in the day or at least 3 hours before bedtime.

Changes in body composition: Your body composition is how much fat, bone, and muscle your body has. Lower estrogen levels can lead to an increase in fat and the loss of lean body mass. These changes can also increase the amount of fat that is stored in the stomach area.

  • Change your exercise goals from 30 minutes to 60 minutes each day.
  • Eating more protein can help during menopause. Aim for about 1.2 grams of protein per kilogram (kg) of body weight or try to include 25-30 grams of lean or plant-based protein at each meal.

Bone Health: Lower reproductive hormones also can lead to a decrease in bone mineral density, causing your bones to get weaker.

  • Make sure you are getting enough calcium, vitamin D, and protein. If you are over 50, it is recommended that you get 1200 milligrams (mg) of calcium each day.
  • Quit smoking and try to exercise each day to help slow bone loss. Include weight-bearing activity and resistance training in your routine.

Heart Health: Your risk for heart disease increases during menopause.

  • Eat more lean and plant-based protein, heart-healthy fats, lots of fruits and vegetables, and whole grains. Eat less sodium (salt) to support heart health.

Mushroom Shawarma Pitas
(Pita bread sandwiches filled with various vegetables)
Recipe adapted from NYT Cooking


  • 3/4 pound mushrooms of your choice, sliced 1/2 inch thick
  • 1 medium red onion, halved and cut into 1/3 inch wedges
  • 3 tbsp plus 2tsp olive oil
  • 1 tsp ground cumin
  • 3/4 tsp ground coriander
  • 1/2 tsp paprika
  • 4 pitas
  • 2 cups thinly sliced red cabbage
  • 3/4 cup Greek yogurt
  • 3/4 tsp ground turmeric
  • Cilantro or mint, chopped, for serving

To prepare:

  1. Heat oven to 425 degrees. In a large bowl, toss mushrooms, red onion, 3 tbsp oil, cumin, coriander, paprika, salt, and pepper. Spread the mixture in an even layer on a rimmed sheet pan.
  2. Roast until tender and browned, about 20 minutes. Add the pita directly to oven rack to warm during last 5 minutes of cooking.
  3. Toss cabbage with 2 tsp oil and season with salt and pepper.
  4. In a small bowl, stir together yogurt and turmeric.
  5. To serve, add the yogurt to pitas and top with cabbage, mushroom mixture, and herbs.

During the pandemic, the use of supplements increased dramatically. Now 80% of Americans have started using supplements as a way to improve their health. But, how do you know which supplement may be the right one for you?

Do you need a supplement?

  • Supplements help to fill gaps in our nutrition. If you eat a variety of whole foods, like fruits, veggies, whole grains, protein, and calcium-rich foods, chances are your body is getting all the nutrients you need for good health.
  • Pay attention to your stress. Our gut absorbs most of the nutrients we eat. However, the gut is sensitive to stress. If you are stressed, your gut may not be taking in all the nutrients you are eating, no matter how balanced your diet is.
  • Ask your doctor to test for vitamin deficiencies. These blood tests aren’t usually done at regular check-ups, but can give you helpful information before you have symptoms of deficiencies.

How to choose a good supplement:

  • Choose quality. Supplements aren’t regulated by the FDA. You may be using mislabeled or contaminated supplements. Choose ones that are third party tested with a seal of certification. This guarantees a product follows good manufacturing practices.
  • Find the right product. Gummy supplements are good if you have trouble swallowing pills. However, they have sugars and taste like candy which can lead one to over eat them, increasing the risk of toxicity. Some gummy supplements are made with gelatin which is not good for vegans, so a pill or chewable option may be best.

Common supplements and their benefits:

  • Multivitamin: Gives the daily allowance of under-consumed nutrients
  • Vitamin D: Improves immune system and supports bone development
  • Vitamin C: Helps with iron absorption, skin and eye health, and immune support
  • Omega-3s: Promotes brain health, helps to lower triglycerides and raise good cholesterol

How to Make Baked Feta Pasta

Recipe by: Feel good Foodie
(Makes 6 servings)

  • 8 oz dried pasta
  • 2 pints cherry tomatoes
  • 8 oz block of feta cheese
  • 1/2 cup olive oil
  • 2 chopped garlic cloves
  • 1/4 cup chopped basil
  • Salt
  • Pepper

To prepare:

  1. Preheat oven to 400 F
  2. Place the cheese in the middle of the baking dish. Add tomatoes around the cheese.
  3. Pour olive oil over tomatoes and cheese. Add salt and pepper.
  4. Bake for 35 minutes, until tomatoes burst and feta melts.
  5. Cook pasta in a pot according to package instructions.
  6. Add the garlic, basil, and pasta to cooked tomatoes and feta. Toss to combine.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].

Stress can be a good thing if it is in small amounts. When you go through short moments of stress, it can help give you energy to get things done. But sometimes stress can last for long periods of time. When this happens, we can get anxious or overwhelmed and even worse, our health might get worse. If you are feeling stressed, anxious, or overwhelmed, try these tips to help you feel better: Stress can lead people to get addicted to drugs or alcohol and it is important to get Drug Rehab Los Angeles help if one is addicted to drugs. There is also the Rehab Near Me that has various ways to help reduce anxiety and withdrawals while on the path to a clean life.

      • Think about what makes you stressed. People who treat patients in Methadone Clinic Clearwater for clinical stress and anxiety suggests people to write down why you feel stressed.  Write down what happened to you before you started feeling stressed. Try to notice patterns. This can help you learn how to get ready for stressful times and to keep you from feeling overwhelmed.
      • Take deep, slow breaths. Breathe in for a count of 4. Hold your breath for 7. Then breathe out for a count of 8. Repeat this a few times until you start to calm down. This will help you relax and lower your heart rate before acting on something.
      • Cut back on caffeine and alcohol. Caffeine can help you feel more awake. But it can also raise your heart rate and blood pressure. Caffeine can also make it harder for you to calm down or relax. Alcohol can make you feel moody and on edge. It may help you relax in the moment, but when it wears off, you may feel even more anxious than before. Don’t fall victim to any other addictions and go to a New York Recovery Center if you find yourself in such a situation.
      • Work out often. When you work out, your brain makes you feel happy. This can help you do better in stressful times.
      • Eat right at the right time. Eating unhealthy foods can make you feel more moody. Even eating at different times each day can make you feel on edge. Eat small, healthy meals every 3 hours to keep your energy levels up.
      • Sleep 8 hours each nightto not feel grumpy or sluggish. If your thoughts are getting in the way of sleeping, focus on your breathing. Listen to yourself breathe in and out and notice how that feels. Sometimes certain foods or parts of food can help you sleep better. Talk to your CHN nutritionist or doctor to find out more.
      • Talk to a therapist. It can be hard to talk to your loved ones about what’s bothering you. If you feel stressed, CHN has therapists at each health center. Call (866) 246-8259 to find out more.
      • Take a wellness class like yoga, meditation, reiki, or sound healing. These classes focus on calming your mind, helping you relax, and lowering stress. CHN has free classes at locations around New York City.

    To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].

Follow these tips to stay safe while working out or being active outside in cold weather:

  • Check the weather. Don’t work out outside if the temperature is below 32° Try to work out in the morning or during the day when temperatures are the highest.
  • Don’t work out in:
    • – very high winds
    • – ice
    • – snow
    • – rain
    • – the dark
  • Dress in layers.Layers help your body warm up and cool down. Take off top layers as you begin to sweat. Put them back on as you cool down. Remember to wear a hat!
  • Let your body get used to the cold weather. Warm your body up before starting your workout. Speed walk or do high-knee marches.
  • Be safe. Work out in a place where the ground is clear and safe liked plowed streets and sidewalks. Watch out for black ice. Protect yourself from strong winds. Stay on paths and roads that have lights. Wear bright clothes or clothes that reflect so cars can see you.
  • Drink waterbefore, during, and after your workout. When it’s cold outside, you may not notice how much water you lost from sweating.
  • Cool down at the end of your workout. Slow down for the last 5 minutes of your workout. Stretch inside and take off layers as you warm up.

To learn more about wellness call the Wellness Department at Community Healthcare Network at (212) 432-8494 or email [email protected]

We all have loved ones whose bad habits worry us. It is hard to watch people you care about, do things that may hurt them.

Think about healthy habits of yours. Were they always part of your life? Was there an event or person that inspired you? Try these tips to help inspire loved ones to move toward healthier habits.

  • Set a good example. How will you push someone to eat more veggies if you always reach for junk food? Show your loved ones how to make healthy choices by doing so yourself.
  • Teach them. Research the facts and share them. You could show them an article on how healthy foods are better for your brain. Be careful not to sound like you are judging them—you want to help them!
  • Don’t sound like you think you are better than them. Use your words and tone wisely. Don’t put down your loved ones for making less healthy choices. Remember, what is right for you might not be right for them.
  • Lend a helping hand. Support loved ones by taking part in their healthy habit with them. Having someone to share your success will make you want to keep it up. If their goal is to lose weight, you can try a new recipe for dinner, or go for a walk with them. If they are trying to lower stress, try a breathing exercise with them.
  • Try your best. Remember that you can’t make someone do something they don’t want to do. You can only push them to take steps forward. It is important to take care of yourself and your relationship during the process.

If a loved one is having a hard time getting healthy, have them reach out to an expert like a nutritionist, therapist, or doctor. These people have more knowledge to help your loved one reach their health goals themselves.

To learn more about wellness, talk to the Wellness Department at Community Healthcare Network at (212) 432-8494 or  [email protected]

Energy flows through your body all the time. When the energy pathways in your body are blocked, you can get sick or feel pain. Acupuncture uses tiny, thin needles. An acupuncturist will put the needles lightly into your skin to promote healing and help balance the flow of energy in your body. This can make you feel happier and healthier!

Acupuncture can help you with:

  • Stress
  • Anxiety (feeling very worried and nervous)
  • Depression
  • Joint pain
  • Headaches
  • Nausea (feeling sick to your stomach)
  • Digestion
  • Breathing problems
  • Sleep
  • And much more!

Learn more about our wellness services at our Wellness and Nutrition page or call us at 866-246-8259.