In Good Health | written by: LINDA STEPHENS
Women in midlife go through a myriad of physical, psychological and social changes. Some of these changes can be quite challenging leaving a woman to wonder, ‘What’s going on with me and why do I feel this way?’ If that’s you, you will learn, as you make your way through this article, how your body is adjusting to midlife, the symptoms, the solutions and where to go for more information should you require it.
In your twenties and thirties, you have copious amounts of energy, resiliency and a mindset that keeps you focused on your personal goals. If you stay up late partying with friends, you bounce back pretty quickly. Your “getup and go” is always ready for the next adventure. Then you hit your late thirties and forty-somethings and you notice your bounce back takes longer after a late night out. You might notice you put on weight more easily and/or your muscle tone has changed. These are symptoms of midlife and while they are normal, you don’t have to accept them as your “new normal.”
The facts of midlife are this: Our hormones decrease with each year that passes. This affects our bone health, brain health, muscle mass, libido and our mood, to name a few. Every woman may experience different “symptoms” of midlife. Anxiety, depression, poor sleep, joint pain are some of the other things that have been expressed by countless women. The good news is these symptoms can be overcome for many with simple lifestyle changes. Being proactive and learning how to live differently now in midlife is a must. I’ve listed below some of my favorite tips for managing the midlife transition.
1. Bloodwork
If you haven’t had a full hormonal bloodwork panel done, schedule it. You have to know where you are with some key hormones in order to know how to navigate your midlife journey. This will give you a clear picture and explain why you may be feeling a certain way.
2. Alcohol Consumption
Ladies, it has been shown scientifically that even one to two drinks per week can raise a woman’s risk of cancer. Alcohol will also impact hot flashes, sleep and night sweats. The more you cut back (or quit all together), the more you will help make your midlife journey easier. Alcohol will dry out your skin and cause fine lines and wrinkles too. No thank you!
3. Protein, Protein and Protein
As we age, we absorb less and less of our nutrients, especially protein. Protein is directly related to our muscle mass, cell rejuvenation and repair, energy, skin, brain and bone health. One egg at breakfast is not enough. Here’s a quick formula for your daily protein intake: Take your ideal bodyweight and divide it by seven which will give you how much protein in ounces you need a day. (Ex: 155lb woman, divide by seven; that equals about 22 ounces of protein a day).
4. Weight Bearing Exercises
Stressing your muscles through strength training puts pressure on your bones. This causes your muscles and bones to adapt to the workload by building new layers of bone and keeping muscle mass intact. There is simply no way around not doing strength training. You have to challenge your body by using a weight that’s heavier but never sacrificing form. Injury is not a desired outcome but you don’t want to shy away from pushing yourself either.
5. Cardiovascular Exercise
This is important for heart health. As our estrogen levels decrease, it raises our risk of heart disease. Cardiovascular exercise increases blood flow throughout the body, especially to the brain. It has been shown that 30 minutes of cardiovascular exercise five times a week can reduce the risk of dementia and Alzheimer’s by 30%! Again, as estrogen drops women become more at risk for cognitive health challenges.
There are many more things that women in midlife need to be doing to ensure good health as we age. We can’t stop the aging process but we can affect how we age and feel. You can still be vibrant, confident, sexy and accomplished in midlife. In fact, it should be the best time of our life. Kids may be grown, you can attack that bucket list or start a business. It’s never too late to feel great but you may have to do a little work on yourself. Most of all, though, be patient. Change can feel uncomfortable but you can make the changes you want with the right mindset and focus.
I’m happy to provide you with all the tools you need to arm yourself for good health as the years pass, including what to ask your doctor to test in your bloodwork. I’m a 55-year-old woman. I’m using myself as the guinea pig. I’ve done my bloodwork and I’ve analyzed it with a bioidentical hormone replacement doctor. I’m happy to share all that I’ve learned with you. Just ask! Email me at lindaifbbpro@gmail.com or visit my website at lindamstephens.com to schedule a call.
In good health, Linda
LINDA STEPHENS, M.S. Nutritionist, Darien Resident and Owner, Linda Stephens Fitness, LLC. My virtual door is always open if you want to discuss your health goals. You can schedule a complimentary call with me through my website at www.lindamstephens.com
