How Well Are You Ageing?
Age is just a number, yet the process of ageing is influenced by a combination of our lifestyle choices and genetic predisposition. As women, we face the additional complexities of menopause, a phase of life that demands our understanding and a proactive approach. With the decline in estrogen levels during the menopause transition, the risk of many health conditions increase. By understanding the changes ahead and learning how to navigate them, we can enhance our health and vitality while minimising the chances of preventable illnesses.
I understand that looking beyond next week can be tough, but embracing a positive attitude towards ageing is crucial for fuelling a vibrant and active second half of our lives. Unfortunately, many of us wait until a health alarm goes off before taking proactive action. Menopause may seem like it's years away, but menopausal changes can begin to occur in your 30s. The more action you take now, the better. Below, I have outlined a few health considerations associated with menopause. Taking action earlier in life not only makes sense but may even save your life.
Unfortunately, cardiovascular disease is the leading cause of death in women, so taking a proactive approach is essential.
Embracing regular self-care practices such as yoga, breathwork, tai chi, ice baths, prioritising quality sleep, and maintaining good nutrition are essential to nurturing mental well-being during menopause.
How Well Are You Caring For Yourself?
Bone Health
With declining estrogen levels, the risk of bone fractures and breaks increases. Estrogen plays a crucial role in bone protection, highlighting the importance of preventive measures to stave off bone loss before menopause begins. After the age of 50, 1 in 2 women will suffer a broken bone (fracture) due to a fall in their remaining lifetime (website reference). Incorporating regular weight-bearing exercises into daily routines is essential if women want to prevent or reverse bone loss. Activities such as strength training, jogging, skipping, basketball, netball, tennis, dancing, impact aerobics, and stair climbing should feature prominently in everyday life to support bone strength.
Heart Health
Unfortunately, cardiovascular disease is the leading cause of death in women, so taking a proactive approach is essential. Estrogen plays a protective role in cardiovascular health, which means women may face an increased risk of heart disease after menopause. While heart disease is often thought of as affecting primarily men, the decline in protective estrogen levels during menopause puts a woman's risk on par with that of a man of the same age. To reduce the risk of cardiovascular disease, women need to maintain their weight in a healthy range, prioritise regular cardiovascular exercise, embrace a nutrient-dense diet high in fibre, actively manage stress levels, and minimise alcohol intake and smoking.
Sexual Health
Vaginal dryness and changes in libido are common during menopause. Increased occurrences of urinary incontinence and bladder infections are also typical, leading to considerable discomfort and embarrassment. Open communication with a healthcare provider can help address sexual health concerns and explore treatment options, such as localised hormone therapy or the use of lubricants.
Brain Health
Dr. Lisa Mosconi is a neuroscientist who specialises in the study of brain health, particularly in relation to women's health and menopause. Dr. Mosconi's research suggests that hormonal changes during menopause can increase the risk of cognitive decline and neurodegenerative diseases such as Alzheimer's disease in women. Lifestyle factors such as diet, exercise, stress management, and social engagement can play a significant role in maintaining brain health during menopause and beyond. Adopting a brain-healthy lifestyle that includes regular physical activity, a balanced diet rich in antioxidants and omega-3 fatty acids, adequate sleep, and cognitive stimulation can help support brain health and reduce the risk of cognitive decline associated with menopause.
Mental Health
The hormonal fluctuations and menopausal symptoms experienced during this phase of life can significantly impact mental well-being, often leading to mood changes, anxiety, or depression. Seeking support from healthcare professionals, practicing stress-reduction techniques, and maintaining social connections are essential to managing mental health during this transition. Embracing regular self-care practices such as yoga, breathwork, tai chi, ice baths, prioritising quality sleep, and maintaining good nutrition are essential to nurturing mental well-being during menopause.
Feeling Overwhelmed? Help Is At Hand
While there are certainly many other health considerations, I understand you didn't come here for an encyclopaedia. Self-care is something we can no longer afford to put on the back-burner. If you find yourself drinking more than is ideal to manage stress, eating in a way that is convenient but less than healthy, exercising sporadically, and generally feeling blah, this is your sign to make some positive changes.
Resilient Woman Coaching Program
This is where my Resilient Woman Coaching Program comes into the picture. We all need a self-care strategy, but it can feel daunting to even get started. That's where 1:1 support comes in - it's exactly what you need to get back on track and stay there. You can learn more about the program here or book a chat with me to see if it's the right fit for you. Menopause doesn’t need to be a confusing and daunting time in life. There is much we can do to support our health as we enter this amazing time in our lives. Are you ready to put yourself first?
Cheers to the best time of your life ahead.
Melanie Briony.
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