Wise Women. Accepting Menopause rather than 'Trendopause'. Five steps to building what women actually need for the long term.

There is a myth that once Menopause has occurred, it is all over. But rather than thinking this is the end, wiser women are realising it can be the beginning. Menopause is the last of the three big hormonal shifts a woman experiences (the others being puberty and pregnancy). But unlike the previous two, this is permanent. So it is intelligent to approach this distinct stage, with an acceptance that things will be different from now on. And from a fitness perspective, that can mean releasing old training habits. Training like we were 35, or even 45, may no longer serve us. It may also leave us more fatigued and frustrated as the body no longer responds to previous fitness regimes no matter how much we lift or burn. Let's take at look at what wise women actually need and are seeking out in order to build their long term fitness and health; beyond single studies; beyond short term fitness and beyond trends.

Hormonal shift that is permanent

Following the disruptive, often chaotic experiences of peri menopause symptoms, menopause can come as a time of stabilisation. Hormone levels, although depleted, begin to level off bringing the physical and practical benefits of no further menstruation. Peri-menopause may have been a time of increased vulnerability in well-being, but as a woman passes through this stage, psychologically, midlife may emerge as a rather satisfying era.

Acceptance

Some time, typically between the ages of 45 and 52, menopause occurs. It is a normal endocrine function for healthy women. In recent years, menopause has undergone a revolution and become a trend: "Trendopause", now offers an overwhelming amount of data, studies, conclusions and subsequent 'advice'. Yet in private, many women still struggle with accepting that their bodies are aging and training like they were still 35; work, care and age perfectly can only lead to frustration and perhaps further pressure to train harder. Stress, over/undernourishment, lack of rest, sleep disruption and exhaustion only compound this. Step 1: Wise Women accept the aging process BUT, seek to still push boundaries within their own personal capabilities.

Control the controllable

The four most common complaints in post menopausal women are

• weight gain

• joint pain

• anxiety

• sleep disruption

Are these inevitable? To a degree, yes, due to declining oestrogen levels. The key here is to educate and know what is going on scientifically in our bodies. Then accept this, but control the controllable. For example:

An increase in weight and abdominal fat can be as a result of a number of variable factors: Changes in the way we perceive hunger; how we metabolise sugars; how and where fat is stored, and potentially at a time of life where we are less active. Therefore: Step 2: Wise Women study their personal sugar story. What sugars are consumed, in food and drink? Where are they hidden? How much are consumed? Under what circumstances? In a response to what situations?

Musculoskeletal health declines with age and post menopausal women can experience this as joint pain. Stiffness in the back, hips, knees, ankles, wrists, shoulder and neck, can severely affect daily life and enjoyment. The aging connective tissue and collagen in the joint will affect its strength, mobility, viscosity and or nervous response. Step 3: Wise Women protect the range of movement (ROM) at the joint, firstly through mobility exercises and then by building strength. Whilst accepting the ageing process, they slow it down with mobility and strength.

Ah... the demon stress... so familiar for midlife women today. Overload and overwhelm can lead to an overworked Amygdala, increasing cortisol, inhibiting the nervous system and increasing anxiety. Step 4: Wise Women set clear boundaries around workload and capability. They seek out rest, often, allow more time around commitments and give themselves permission to do less. They also make time for the gym. Not only does resistance training improve brain tissue health, (keeping the grey matter working) it can also give a valuable 'time out' from daily responsibilities.

"When sleep is abundant there is vitality and health." Matthew Walker. 61% of post menopausal women suffer from sleep disruption. To varying degrees, this decreases cognitive flexibility, alters emotional information and affects mood the following day. It increases cortisol levels at night, inhibiting repair. Sleep loss significantly affects metabolic regulation, inhibiting the satisfaction hormone leptin, thus promoting fat storage and inhibiting weight loss. Step 5: Wise Women seek out a healthy circadian (day) and ultradian (night) rhythm that will support their daily/monthly/ yearly routine. They place it first, enhance a rested state, give the brain space to learn resulting in "vibrancy and health."

Move for your future not your past

Not only do Postmenopausal women with high physical activity experience less depressive symptoms, they are more satisfied with life. Whereas sport, exercise and movement, such as dance or Pilates, was once seen as a hobby or free time activity, Wise Women understand that movement becomes the foundation for future health and strength. A strength and stamina training programme; a mobility programme; a programme that creates intensity in less time; perhaps a programme that is outdoors WILL undoubtedly benefit women in their 6th, 7th and 8th decades as well as indirectly serve all the other steps mentioned above. Discovering these new boundaries, whilst working with limitations will require trust. Not only from others, (medical professionals, therapists and teachers) but also from oneself.

The 'Trendopause' movement has got women talking and rightfully challenged and exposed the traditional, non edited 50 year old script on Menopause. However, women post menopause are finding that the weights room and hormone replacements are not the solution to every frustration that aging brings. It's time to educate, create and implement other crucial steps into our lifestyle if we are to fully understand and support the Post Menopausal woman.

If you would like to MOVE in this direction then why not book a non committing discovery call, and find out what is on offer beyond Menopause.

Book a free discovery call

Resources:

The role of physical activity in the link between menopausal status and mental well-being: https://pmc.ncbi.nlm.nih.gov/articles/PMC7147406/

Menopause and Blood Sugar Levels: A Comprehensive Guide to Managing Glucose Fluctuations: https://mlrb.net/menopause-and-blood-sugar-levels/

Sugar health and happiness: Kirsten Chick. Third Age Woman Jenny Burrell Education

Next Level: Dr Stacy T. Sims, PHD.