The Secret Women's Business of Menopause...

May 17, 2022

The Secret Women’s Business of Menopause

Your days are mixed with dry and itchy skin, panic attacks, constipation, urinary incontinence, brain fog, exhaustion, headaches, hot flashes.  You are dealing with work, family and your to-do list.  You have cravings but dread thinking about food as the mere thought leaves you feeling like you will put on a few kilos.  I see you and I get it, because I’m there too.

Finding information and support to better help you understand how menopause may affect your body, your emotions, your mind, your hormones and your spirit is becoming more prevalent but for such an important life transition, with 100% of women going through this change it is important to find the right information and to get clarity on what Menopause means for you.

 

Let’s break down this not so secret Women’s business.

 

What Is Menopause?

Menopause is a phase of a woman's life that can be viewed as 3 distinct phases: perimenopause, menopause, and postmenopause.

Perimenopause means "around menopause" and refers to the time during which your body makes the natural transition to menopause, marking the end of the reproductive years. Perimenopause is also called the menopausal transition. Women start perimenopause at different ages, starting as early as their 30s and this phase can last from eight to 10 years. Women typically experience many menopausal symptoms, but can still have their period and can still get pregnant.

Menopause is defined as occurring 12 months after your last menstrual period, and marks the end of menstrual cycles. Menopause can happen in your 40s or 50s, the average age is 51.

Postmenopause typically sees a decrease in some symptoms, like hot flashes, but can also present additional health concerns, such as osteoporosis and heart disease, due to the decreased production of estrogen in the body.

I will use the word menopause throughout the text below.

 

Symptoms of Menopause

Menopause is a deeply individual experience and no two women will experience the same symptoms.  Listed below are some of the known symptoms but you may also have some symptoms unique to you:

  • Irregular periods

  • Stress incontinence or urinary incontinence

  • Depression or anxiety

  • Vaginal dryness

  • Hot flashes

  • Sleep problems

  • Mood changes

  • Weight gain

  • Thinning hair

  • Dry skin

  • Facial hair

  • Lack of spatial awareness

  • Brain fog

  • Night sweats

  • Migraines

  • Fatigue

  • Bloating

  • Anxiety

  • Gum problems

  • Lack of sex drive

  • Adult acne

  • Dizziness

  • Pain in joints

The list could go on and on…, symptoms are so individualised that you may experience many of the above symptoms, a handful of symptoms or symptoms that you ignore, not believing it is menopause related.

If you have noticed changes to your body, emotions or mind then it may be time to visit your local GP or health professional specialising in menopause to get some assistance or advice on the symptoms specific to you.

 

The best framework to deal with symptoms of Menopause

Well wouldn’t that be great if there was a straightforward framework ๐Ÿ˜‰

The Oncore Life pillars are a great place to start:  Nourishment, Fitness, Simplicity and Community but for this purpose let’s look at Fitness and Nourishment.

Physical activity has positive effects on our mood and the ability to reduce stress but with the day to day fluctuation of symptoms experienced by women in menopause there is no one stop program or plan to suit everyone.

Practicing one or 2 of the tips below could potentially boost mood and provide a sense of well-being:

  • Walking for 20 minutes

  • 5 - 10 minute mobility/flexibility session

  • Light strength based training session

  • 5 - 10 minute flow yoga

  • 10 minutes of Vitamin D early morning or late afternoon

  • 10 minute phone call to a friend/support person/coach

 

Strong 50, 60, 70 and beyond

Building Lean Muscle Is Key!

 There are several reasons why building lean muscle is a benefit to your body from health-based considerations to more aesthetic ones, among those is how our muscle mass affects our basal metabolic rate (BMR); this is the minimum amount of energy, expressed in calories, that you need to keep the basic body functions going i.e. brain function, breathing, food breakdown, etc. (and NO I am not suggestion that you start counting calories).

The general principle is that our BMR starts to decrease by around 2 percent each decade.  Believe it or not the decrease to our BMR commences around the age of 25, so in order to maintain a higher, and more desirable BMR, building lean muscle mass is key.  Simply stated: Fat is metabolically inactive; muscle is metabolically active.

 

What You Can Do To Help Yourself

  • Increase your protein intake but make it lean, unprocessed and organic where possible

  • Increase your greens and think about minimising inflammatory food

  • Increase your water intake

  • Decrease caffeine and sugary drinks

  • Have your last meal 2-3 hours before bed

  • Get off technology 1 - 2 hours before bed

  • Get a coach that understands your changing physical needs

  • Set morning and evening routines that support your symptoms

  • Design a menopause plan
    This is a future self activity to generate your master guide which will in turn assist you to develop an action plan / framework to improve your everyday life through creating positive habits to feel strong and empowered

 

So there you have it, the not so secret secrets to menopause and what it means for you.

If you are interested in learning more about any of my coaching programs then please get in touch, alternatively you can download the Oncore Wheel of Life to curate your Oncore Life with intention, presence and attentiveness knowing that you will head into menopause or come out of menopause with confidence.

I am dedicated to changing the standard of care and information for women.

Power to you!

๐ŸงกT

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