It's an exciting time to be a woman in menopause! Not because of the hot flashes, brain fog, or mood swings it can bring, but because menopause is getting the attention it deserves (finally!). Celebrities, medical professionals, menopause specialists, and women like us are having discussions and shining a spotlight on managing the changes our bodies are going through.
From my own experience, I began perimenopause somewhere in my early to mid-forties. I had a horrible time dealing with intense anxiety attacks that even prompted me to call 911, had irrational arguments with my spouse, struggled with deep insecurity, and dealt with hot flashes that always seemed to hit at the worst possible moments. I felt exhausted and wasn't happy with my body either. I remember looking in the mirror and wondering why I had a spare tire around my midsection, even though I was working out 2-3 times a week.
Now that I am in menopause, I can look back and see that my habits had a huge impact on the challenges I struggled with. The nightly red wine I drank because I needed to destress contributed to my belly fat and exacerbated my hot flashes. The fast food and Chinese takeout I ordered instead of cooking dinner added calories and sodium but not solid nutrition. Even though I was working out consistently, the amount of cardio and HIIT I was doing actually worked against what my body needed. I've since modified how I eat, exercise, and manage stress to support this "change of life." Getting certified in menopause fitness has reassured me that I’m not only on the right path with my own habits but also in how I guide the women I coach.
So let’s dive into these three common struggles that you might be struggling with yourself.
Battling the Midlife Bulge
Battling the meno-belly can feel like an uphill battle, but taking a holistic approach that combines exercise, nutrition, and stress management can make a huge difference. Regular exercise, with a focus on strength training, helps to build muscle and boost your metabolism. This is essential for combating the slowed metabolism from aging and the increase of belly fat from declining estrogen levels. And when you pair exercise with a diet that prioritizes protein, healthy fats, and fiber - you'll reduce those cravings and your overall fat loss can be supported. Incorporating mindfulness practices, such as yoga or meditation/prayer, can reduce your stress without resorting to alcohol or candy therapy and prevent the emotional eating that promotes that midlife tummy bulge.
Bone Loss and Joint Pain
If your joints have been aching, declining estrogen levels during peri-menopause and menopause may be to blame. Regular weight-bearing exercises, such as strength training and walking, help to maintain your bone density while also strengthening the muscles around joints so you have better support to get through your daily activities pain-free. Consuming a diet rich in calcium, vitamin D, and anti-inflammatory foods like leafy greens and fatty fish also support your bone health and can ease joint pain. Managing your stress is just as important—chronic stress can increase inflammation, impacting bone and joint health. Practices like stretching, meditation, and deep breathing can help to lower your stress levels and promote your overall well-being and better movement.
Low Energy Levels
During perimenopause and menopause, low energy and fatigue can feel debilitating, but it can be effectively managed through a balanced approach with your exercise, nutrition, and stress management. Physical activity boosts your circulation, enhances oxygen flow, and releases those feel-good endorphins, giving you a much-needed energy boost. Nutritionally, eating a diet that contains complex carbohydrates (yes, carbs!), lean protein, and healthy fats can help stabilize your blood sugar and provide sustained energy throughout the day. Lastly, managing your stress through mindfulness practices can improve your sleep quality so you feel more rested and energized to start your day.
Menopause may come with its fair share of challenges, but it’s not a condition or a disease. You can make it a time of empowerment and transformation. Whether you’re battling the midlife bulge, struggling with bone and joint pain, or feeling drained of energy, the right habits can make a positive impact.
If you’re tired of just surviving menopause, I invite you to join my 12-week program, EVOLVE StrongHer "Thrive in Menopause". This program is designed to help you build strength, eat in a way that supports your changing body, and manage stress so you can feel your best. I’m currently offering a 20% early bird promotion if you enroll between September 1st and 12th. Our program kicks off on September 16th, so don’t wait—secure your spot today and start your journey to a healthier, stronger you!
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