Many of the ladies in my online groups and Pilates classes are in fact enjoying their Post-menopausal years. Often I hear them say, ‘I don’t need to worry about all that now, I went through the change years ago’.
The truth is that post menopause, which incidentally can now be up to and beyond 30 more years, you are more at risk of chronic health issues. Let’s not forget that the average age of death for a woman only 100 years ago was only 59 years. Which would have meant the woman would only have been post-menopausal for a few years.
So, now, because of the changes in how the hormones are produced in your body, as well as the 21st century lifestyle issues, we need to be highly aware of the things you can do to help yourself. And, yes, there are lots.
Risk: During and after the menopause, a woman’s body gradually produces less oestrogen than it used to. This increases the risk of the coronary arteries narrowing whereas it previously protected the lining of the artery walls reducing the build-up of plaque. This period is also associated with accelerated vascular aging (arterial stiffening and endothelial dysfunction), an antecedent to CVD.
What you can do: Exercise which will make you out of breath and sweat. Walking up hill, cycling, aerobics, jogging. Eat a healthy diet (see below)
Risk: Alzheimer’s and dementia one of the leading causes of death in women in the UK. This could be to do with women living longer and being treated well for other issues. There are many things you can do to help yourself in this regard. Vascular dementia is about managing your blood pressure, and blood sugars.
What you can do: Daily moderate exercise, Eat and healthy energy efficient diet (see below), learn something new, keep being sociable.
Muscle mass loss
Risk: Sarcopenia is a condition by which you loose muscle strength. Causes include declines in hormones and numbers of neuromuscular junctions, increased inflammation, declines in activity, and inadequate nutrition.
What you can do: The primary treatment for sarcopenia is exercise, specifically resistance training or strength training. These activities increase muscle strength and endurance using weights or resistance bands. Resistance training can help your neuromuscular system, hormones. Eat a healthy protein rich diet (see below)
Risk: Osteoporosis weakens bones to the point that they can break easily. It is called a “silent disease” because people who develop it may not notice any changes until a bone breaks — usually a bone in the hip, spine, or wrist. You are 50% more likely to get this as oestrogen was one of the main hormones to help build your bones.
What you can do: Regular (3 times a week) strength and resistance training exercises, Eat a healthy diet (see below), stop smoking, drink less alcohol.
All of these things require you to eat a healthy diet, but what does that look like? I’ll show you in my next Menofit Midsection Meltdown, online 7 day program. Not only will I do easy to do 15 minute exercise sessions perfectly designed with the menopausal woman in mind, but also guide you through a healthy eating plan, which will help you to stay healthy for the rest of your life. £34 early bird price. PAY NOW