Age Well... Surely no-one wants to age frail

May 03, 2022

Strong 50, 60, 70 and beyond because no-one wants to age frail!  How to age well, starting today.  3 practices to change your life.

If you are a woman 50, 60, 70 or beyond you are probably in one of these 3 stages of life:

  • Perimenopause
  • Menopause
  • Postmenopause

Consider for a minute that 100% of women will go through this life transition and not one woman’s experience will be the same… but one thing many of us have in common is the thinking that menopause is a terrible phase in life.

When it comes to perimenopause, it is the transitional time between the reproductive and non-reproductive phases of your life (regardless of whether or not you’ve had children). Perimenopause usually lasts between four and eight years. The defining symptom of perimenopause is irregular menstrual cycles, but you may experience many other symptoms, every woman's experience is unique to them.

You are officially in menopause when you have gone 12 consecutive months without a period.  If you experience any bleeding in that time, you’re likely to still be classified as in perimenopause, you won’t know you’re in menopause until it’s over.  The median age of menopause falls between 48 and 52 years old, though it can happen earlier for a variety of reasons (or later).

Postmenopause is the period after menopause, after you’ve been without a period for 12 months. During the menopausal period, you may experience physical symptoms like hot flashes, insomnia, joint stiffness, joint pain, vaginal dryness, and urinary incontinence.  You may also have psychological symptoms, like depression, anxiety, mood swings or brain fog.  Many women also experience a general lack of desire particularly for intimacy - this can be greatly impacted due to feelings of fatigue, even exhaustion.

Before we get to the 3 practices, I wanted to address weight.  Weight can be a very sensitive topic regardless of what stage / season of life women are in.  An Oncore Life is based on 4 pillars:  nourishment, fitness, simplicity and community with our main theme ‘Step into your Power’ for every age and every size.

Oncore Life is about taking control and power back, getting off the sideline of life and curating a life that is designed to support your future self.  Only you know what’s right for you, whether you’re happy with your body weight and body composition or not, these 3 practices should get you feeling good.

As with all things in life there is no magic solution or quick fix that will make menopause or menopausal symptoms disappear but hopefully through the introduction of the 3 practices, you will Step into your Power and live Strong 50, 60, 70 and beyond.

Nutrition:

  • Eat enough protein
    Where possible protein should be organic grass fed/grass finished, pastured or sustainably wild caught.  Use the palm of your hand as a serving guide.
  • Eat plenty of vegetables and minimal ‘in-season’ fruit.  Where possible buy organic.
  • Drink water!  Monitor alcohol, caffeine, juice, dairy and soft drink consumption.  There are so many empty calories lurking in these drinks.
  • Eat slowly, be present with your food.  Life is busy but if you can slow down, consciously eat each meal and allow the gut brain connection to happen you will know when you feel satiated, this will help stop overeating and that bloated feeling.

Exercise:

Optimise exercise to feel strong and capable everyday.  Think about things you want to do: pick-up grandchildren, travel, carry heavy bags of groceries, get in and out of the car….  Prioritise strength training 2 - 3 times per week this will assist with sarcopenia (muscle loss) and osteopenia (bone loss) both are age related.

For years, experts thought women could only slow the inevitable decline in bone density after menopause. However, a recent systematic review and meta-analysis suggests that through strength training, it’s possible to increase bone density in postmenopausal women (Research Source: Girls Gone Strong).

What this means is that you can reduce your risk of sarcopenia, osteopenia, and osteo-porosis with regular strength training, personally I believe that this should be the first thing that is prescribed by Doctors (if you are not already doing strength based training).

Take small breaks throughout the day to move.  We live a mostly sedentary life; consciously walking, stretching, 5 minute workouts multiple times per day will change your life. 

Sleep:

With all that movement, you should be able to sleep more soundly!

The big question is how much sleep are you getting?  You should be averaging 7-9 hours sleep per night.  Sleep can be difficult for some women, particularly if experiencing hot flashes or night sweats.  Establishing sleep routines can prepare your body (and mind) for sleep.

Practice eating your last meal 2 - 3 hours prior to your planned bedtime, 1 - 2 hours before bed, finish watching TV or scrolling social media apps.  If you do need to have more screen time before bed, be sure to wear blue blocker glasses as spending time on a screen before bed can affect the release of melatonin, melatonin is your sleep inducing hormone.  Also note that if you are consuming TV or social media and watching something that makes you feel good your brain releases small amounts of dopamine, dopamine is your pleasure, reward hormone.  Think about how this hormone conflict combination may affect your sleep pattern.

A good bedtime practice is to establish a daily routine that lets your body know it’s time to prepare for sleep.  The routine could include: cooling your room, a simple meditation or bedtime stretch, teeth flossing & cleaning, body brushing, hot to cool shower, face / body moisturising, some reading, journaling, or some breath work.  Whatever may work for you.  If you set your time to get into bed at 9:30pm, the bedtime routine will take around 30 minutes.  This means you will be heading off to get ready for bed by 9pm.

Perhaps consider talking to your pharmacist, doctor or health practitioner regarding the benefits of magnesium.  Magnesium is known as the great relaxer.  It can assist to reduce symptoms of stress, reduce sleeplessness and relieve muscle cramps.

 So there you have it!  3 practices to get you set to Step into your Power and live Strong 50, 60, 70 and beyond.  Small changes can have BIG results for physical, mental and emotional health.

Want more? I've got you covered.  Download the Oncore Wheel of Life tool to get clear on your future self, then create a roadmap for thriving in the later season(s) of your life or you can coach with me 1:1, check out my coaching packages.

As always, power to you!

🧡T

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