We understand that some of the factors that affect our health are out of our control, such as menopause and predisposition to certain diseases.
But we also understand that lifestyle choices such as exercise, screenings, and diet are within our control and can greatly impact our health as we age.
Menopause and Mental Health
These two topics are so intertwined, it is almost impossible to address one without the other.
Menopause is a natural biological process that marks the end of a woman’s reproductive years, usually occurring between the ages of 45 and 55. During menopause, a woman’s body experiences hormonal changes that can cause symptoms such as hot flashes, night sweats, mood changes, and vaginal dryness.
As women approach menopause, hormonal changes can lead to weight gain, muscle loss, and a decrease in bone density. These changes can make it harder to maintain muscle mass and lose weight.
To complicate matters further, as women continue to age past menopause, the metabolism slows down, making it difficult to burn calories and lose weight, especially if compounded by a sedentary lifestyle and a diet high in processed and sugary foods.
Alongside the physical changes that accompany menopause are mental shifts. Women over 40 may experience increased stress and anxiety caused by these menopausal hormone fluctuations, as well as issues related to family and work responsibilities. Busy schedules that involve juggling work, family, and other responsibilities, can make it difficult to find time to exercise and prepare healthy meals.
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Increased Risk Factors
There are a multitude of health risk factors for women that are 40+, including cardiovascular disease, osteoporosis, and joint pain/fatigue.
Cardiovascular Disease
Women over 40 are at an increased risk of developing cardiovascular disease, which is the leading cause of death among women in the United States. Factors that increase the risk of cardiovascular disease include high blood pressure, high cholesterol, diabetes, smoking, and obesity. Cardiovascular disease is also complicated by a sedentary lifestyle and a diet high in processed and sugary foods.
Osteoporosis
As women age past 40, they are at an increased risk of developing osteoporosis, a condition in which bones become brittle and fragile, increasing the risk of fractures. Regular exercise and a healthy diet can help prevent or treat osteoporosis.
Joint Pain and Fatigue
You may have seen that meme, “everything hurts and I’m dying” and chuckled, but the truth is that women over 40 may experience joint pain and stiffness, particularly in the knees, hips, and back. That, coupled with general fatigue, can make it challenging to engage in high-impact exercises such as running or jumping.
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How To Get Back In The Game
The good news, it’s never too late! Women over 40 may feel intimidated or less motivated to practice self-care and exercise, especially if they have been ignoring these areas of their lives for a while. Realize that your health goals will and should be different than they were in your 20s and 30s.
With the help of a professional, you can use health metrics like heart-rate-measuring devices, InBody and InSight scans, as well as biofeedback to create appropriate health goals for this season of life.
Focus on strength training to maintain muscle mass and bone density, boost metabolism, and alleviate joint pain. It is often beneficial to work with a personal trainer, especially if you are new to weight training or just getting back into it.
Incorporate low-impact exercises such as walking, swimming, and cycling to improve cardiovascular health.
A nutrient-dense diet, rich in whole foods and protein can also help support overall health and fitness.
Lastly, joining a community committed to the same goals as you can provide motivation and support as you ease into this portion of your journey.
If you’d like to discuss how we can help YOU get back in the game, please schedule a free consult. We’re always here to help!
