Starting Fresh: Menopause Wellness Strategies for the New Year
Introduction
The holiday season has passed, and now we're faced with a brand new year full of possibilities. As we return to our daily routines, it's not about embracing the cliché of a "New Year, New You," but rather adopting the mindset of "New Year, Be Good to You!" Recent research underscores the importance of incorporating small, consistent actions into your life, particularly as you navigate menopause and beyond.
So, let's explore some fundamental ways to prioritise your well-being during menopause and beyond in the coming year:-
Prioritise Muscle Health:
We frequently emphasise the significance of muscle health here at Women’s Yoga & Strength Society. I 's not just about looking great; it's also essential for your cardiometabolic health, athletic performance, overall menopause well-being, and maintaining independence as you age. Don't be discouraged by age; a study published in the International Journal of Sport Nutrition and Exercise Metabolism reveals that even individuals aged 85 and above can build muscle through strength training.
In this study, 17 healthy adults aged 65 to 75 and 12 adults over 85 embarked on a 12-week whole-body resistance training program, lifting weights three times a week. The results were promising, demonstrating increased muscle size, lean mass, and strength, along with enhanced functional performance tests for both age groups. Even the 85+ participants experienced remarkable gains, adding 11% muscle mass and 46% strength.
Remember, it's never too late to invest in your muscle health!
Boost Brain Health with Strength:
Building muscle may not yield visible results for everyone, but don't lose heart. A study in Lifestyle Medicine suggests that being strong benefits your brain, irrespective of muscle mass. So, you don't need massive muscles to reap cognitive rewards.
The study analyzed 1,424 adults aged 60 and above and discovered that strength was a more significant contributor (about 5%) to cognitive scores compared to muscle mass (only about 0.5%). Therefore, continue your resistance training, including heavy lifting, to enhance your strength and overall brain health.
Stay Active and On Your Feet:
Our modern lives often confine us to a sedentary lifestyle, which isn't conducive to good health, especially during menopause. However, research suggests that even moderate levels of physical activity can benefit your cognitive health. A study involving MRI brain scans of 10,125 individuals found that regular physical activities like walking or running correlated with larger brain volumes, including gray and white matter and the hippocampus, vital for memory.
The key takeaway is that you can make a significant impact by taking as little as 4,000 steps a day, which equates to about 2 miles or 30 to 40 minutes of walking. Aim to achieve this goal on busy days when your usual exercise routine is disrupted.
Step Up Your Exercise Intensity:
Some advice in the menopause community suggests slowing down and avoiding high-intensity exercise. However, I beg to differ! While recovery becomes crucial during this phase, maintaining a high-intensity workout regimen can help you defy the aging process. If you don’t want to slow down with age…………DON’T slow down with age
High-Intensity Interval Training (HIIT) is particularly beneficial for women in menopause, improving insulin sensitivity, mitochondrial function, fat-burning capacity, and stimulating the release of hormones like human growth hormone (HGH) and testosterone. Additionally, high-intensity aerobic exercise has shown a significant reduction in the risk of cancer metastasis, as demonstrated by a study in Cancer Research.
Prioritise Sleep:
Sleep is often neglected, but it's crucial for your health, especially post-menopause. Inadequate sleep can impair insulin sensitivity, increasing the risk of Type 2 diabetes. A study involving 38 women, including postmenopausal individuals, found that reducing sleep to 6.2 hours a night for six weeks negatively impacted insulin sensitivity, particularly in postmenopausal women.
Aim for at least 7 hours of sleep per night to help manage blood sugar levels, which can be more challenging post-menopause. If sleep is a struggle, consider implementing dedicated sleep strategies or consulting a healthcare professional for assistance, such as hormone therapy or other solutions for issues like night sweats or sleep apnoea.
Build Your Support System:
Menopause is an ideal time to establish healthy habits, address chronic diseases, and seek medical support to manage disruptive symptoms. Make it a priority this year to find a healthcare provider who genuinely listens and collaborates with you to enhance your overall well-being and performance.
