Women's Health

Jacqueline Rose Menopause Coach, Women's Hormonal Health Specialist, Yoga for Women's HealthCertified Instructor.

IMPORTANCE OF WOMEN'S HEALTH

Ensuring adequate health is essential for all women, especially as the years go by and both physical and emotional changes occur in the female body that you must learn to identify in order to give them special attention if you are experiencing them. Which leads to the need to take greater care regarding different factors of daily living.

Changes in the female body after 40?

Women are always faced with a constant transformation of their entire organism, however, with the arrival of the years, these changes can be reflected in health complications. This is usually conditioned by the lifestyle that has been had during youth and also by genetic and hereditary factors.

After the age of 40, women tend to experience several changes in their bodies, which could generate some anguish, this feeling should be avoided, and rather understand that we must embrace and value each stage of our lives.

For example, one of the notorious changes is that the fat that was found in the legs or buttocks tends to be redistributed towards the abdomen, which can cause greater risks of suffering from cardiovascular diseases.

In addition, it tends to increase flaccidity in the arms and legs, as a result of the decrease in mass and muscle tone. This is usually more common in those women who do not have or have had a healthy lifestyle and who tend to be more sedentary.

It can also be seen that the skin is losing elasticity and sun spots are denoting quite regularly. In turn, the lines of expression are forming in the dreaded but natural wrinkles.

Some care to keep this part of the body protected is hydration with face and body creams, consuming at least two liters of water a day, using sunscreen daily, eradicating the consumption of tobacco and alcohol, doing physical activity, and eating foods rich in vitamins A, C, and E.

Sexuality in mature women: Sexuality in mature women tends to have several changes, due to reduced libido, this does not mean that you will no longer feel pleasure or you do not want to be intimate with your partner, which What you will perceive is that this sensation will appear less frequently.

Also, losing estrogen will affect the lubrication of your vagina when you have sexual intercourse, which could cause some discomfort. However, the solution, in this case, can be a good lubricant, which will relieve dryness.

Hormonal changes in women: Throughout their lives, women usually present a constant change in hormones, at puberty, in the menstrual cycle, in pregnancy, and in menopause. Normally, each hormonal change brings with it different physical and emotional transformations.

To identify them, you must take into account various symptoms that can appear in each of these stages. The most common are hot flashes, experiencing sudden changes in moods, and reduced libido. In addition, on a physical level, changes in the skin, hair, bladder, bones, body composition, and state of the teeth can be observed.

Although these transformations are completely natural and happen in the stages of each woman, all of them can experience them differently. That is why healthy habits and physical activity should be adjusted.

Importance of menopause in women's health

Menopause represents a new stage in the life of all women, where each of the physical and emotional changes can have an impact on daily living. It is true, it is hard to get used to, but it is the ideal moment to reconsider all those habits that we have maintained up to now and that may or may not serve us; In this way, a great opportunity is presented for the transformation of our being.

These hormonal changes that come with menopause will allow you to discover a new facet of your body, in which you will have to work on different aspects, such as your way of resting, eating, sexuality, skin care and physical activity. Of course, understanding and embracing this new stage, being you, your highest priority.

Jacqueline Rose

www.theyogaroom120.com/

Dr. Elaine Mele PT, PYT, FNCP Physical Therapist Yoga Therapist Functional Nutrition Provider

MY PERSONAL JOURNEY WITH PERIMENOPAUSE

As I considered a topic for the final article of the year, I looked back on past subjects I had written about which included incontinence, healthy eating, healthy habit formation, and acceptance of the Perimenopause to Menopause journey. I realized I had put out a bunch of advice and recommendations to the readership without ever talking about my own journey and its associated struggles. How can I be considered authentic if my readers don't actually see me putting my same advice into practice? I admit it is often hard for me to follow my own advice because I tend to be so focused on educating and helping others that I leave little time for myself. But I am committed to changing that.

Writing this article is in fact a challenge for me. I am an introvert at heart and historically keep my personal inner world under pretty tight wraps. Exposing more of myself while not worrying about the perception of impending embarrassment, shame, and criticism has been a large focus of my journey since I turned 50 this year. I have learned to live by the notion that when we stay inside our maze of safety, comfort, and fear we stunt growth, keep ourselves isolated and we miss opportunities to encourage others to step out into their own light, all of which lead to blocking the flow of love and acceptance into and out of ourselves. Acceptance of Self, warts and all, is the ultimate in self-care, so here we go.

My Perimenopause symptoms and What I'm trying to do about it:

Lengthening period cycles

I have been pretty regular most of my life, but in the past year or so I have noticed my cycles getting longer. At first, I had a few mini panic attacks which drove me to take a pregnancy test (at age 50!). My partner then compassionately asked me how I was feeling about the indication that I was getting closer to Menopause. I realized at that moment I hadn't really thought about myself in this process. I spend the majority of my time counseling other women about their journey and I had not actually sat down with myself to consider how I was going to navigate this same path. Hence, this article!

The first thing I did was sit down in a quiet place and allow some reflection time. How did I feel about this moment of significant change? Without going into too much detail, I will say my thoughts ran the gamut from fear of the superficial aspects of aging such as losses in beauty, fertility, and sexuality to the sobering acknowledgment that I have likely passed the halfway point of my time here on Earth. I thought about the regularity of periods as a reminder of my femininity and how it connects me to all women in a shared sisterhood. I also considered how nice it will be to be free of some of the constraints menstruation brings (there is always a positive side!). There is so much to process during this time and it is important to allow ourselves time to do so.

As far as the actual mechanics of the cycle changes, instead of feeling like a passive bystander or distracting myself with my work, I started tracking my symptoms, mostly using the Health app on my iPhone. This will help me notice trends and patterns so I can feel more prepared and less blindsided when things don't go according to schedule. The Balance app for Menopause, developed by a female OB/GYN Dr. Louise Newson, is another very useful tool for tracking your symptoms and even includes guided meditations tailored to this phase of life (www.https://www.balance-menopause.com/balanceapp/). Knowledge is power.

Fatigue

Oof this is a tough one. I am a pretty active and energetic person. I am curious about a lot of things and will generally try anything that is physically challenging, it has consistently satisfied my nervous system and is my go-to self-care outlet. Lately, though, my drive for intensity has diminished and my recovery time has increased significantly. I find myself sorer after exercise which sends negative thought patterns to my head such as “you’re getting old” or “you’re losing your drive” .

Brain Fog and Forgetfulness

Did I say fatigue was a tough one?! Ooh boy, then this one is a doozy. I already have a diagnosis of ADHD, which I have managed pretty well since my first diagnosis in my mid-20s. I got “re-diagnosed” in my early 40s because I had to learn the hard lesson that ADHD does not just get stuffed down by overcompensation and perfectionism.

I look back now at what caused me to seek additional help in my 40s and it was clearly related to the hormonal changes that start to take place during Perimenopause. Estrogen fluctuations are intimately tied to ADHD symptoms. As estrogen declines so do dopamine, an important neurotransmitter that not only provides the “feel good” reward mechanism in the brain but it also functions in committing shortterm memory to long-term. There is a significant drop in estrogen just before menstruation, which accounts for the PMS brain fog, even for those without an ADHD diagnosis. During Perimenopause, these highs and lows are even more dramatic oftentimes leading to greater intensity of symptoms.

A few of the changes I’ve made:

Eliminate alcohol

Alcohol has been shown to contribute to brain fog, poor sleep, and hot flashes, all of these common struggles in Perimenopause. Cancer and heart disease risk increase once women enter menopause. Alcohol intake of even 1 glass per day further increases the risk of developing both these diseases. For example, one drink per day increases the risk of breast cancer by 5-9%. Studies have also shown reduced incidence of hot flashes and brain fog in prem www.elainenopausal emele.cwomenom who have elimin elaateind e o@er silainemelegnificantl.cy om reduced alcohol.

Outside of the strong scientific evidence that is convincing enough, I just don't have the room or desire in my life to deal with a hangover of any kind or anything that impairs me from functioning at my best. Even if it was only on occasion, it just takes too much away from my life experience.

I have cut out or reduced gluten, sugar, and most milk products. This is a personal choice that works for my body. My energy peaks and valleys have been noticeably less dramatic, I feel less bloated and less sluggish.

I make sure I meet my daily intake of protein, which I have increased to 55g for my 150 lb body (1g per Kg of body weight). Protein has been shown to help with the regulation of hormones during Perimenopause and menopause.

I have also added supplements of 3000 mg Omega-3 / day. Research is mixed, but Omegas 3 s not only helps protect me from heart disease, but it is also an important fat involved in neurotransmission (communication) of nerve cells in the brain and they also reduce overall inflammation, which is always a good thing.

I know that the week before my period I am not functioning at my most optimal, even more so now during Perimenopause. I am fatigued, more forgetful, and more easily frustrated.

There is often very little that helps to mitigate this so I plan ahead and try to get important things that require a lot of focus and concentration did earlier in the month or wait until after I have completed my cycle. I keep my schedule as light as possible, limiting extra activities that would leave me overwhelmed or with poor emotional regulation. I schedule more self-care time during this period, which for me means activities that are minimally stimulating such as quality time with my partner, time in nature, meditation, or time listening to relaxing music.

Under time management, I will also include my copious use of sticky notes and write-on boards. Reminders keep me on track and save brain space which in turn saves me loads of time and significantly reduces the negative self-talk that often accompanies my lapses in memory and organization.

www.elainemele.com

Diet

Time management and Self- care time

elaine@elainemele.com

I have always been a proponent of regular exercise. It feeds not only my body but my mind and my soul. As I have gotten older and have been experiencing more fatigue and decreased tolerance to the stresses in my life, it has been easy to allow too much time to go between exercise bouts. To counteract this, I have put myself on an exercise schedule which I stick to, 2-3 days of weights and cardio in addition to a daily walk on my lunch break. The lunchtime walks in particular have tremendously improved my well-being as a caregiver in the healthcare profession. I have also modified my view on exercise, it no longer has to be about intensity and achievement but more about slowly and steadily doing something I enjoy.

Instead of muscling through and pretending, I have everything under control or that my needs can be suppressed, I work on accepting my limitations and speaking them to those close to me who may be affected. I have learned, sometimes painfully and begrudgingly that ignoring my challenges not only drains and exhausts me but also negatively affects those around me including my partner, family, friends, and coworkers. And what do you know, when I have voiced my “weakness” , those people who love and care for me have not responded with shaming or criticism but instead have actually appreciated my vulnerability and acknowledgment of the impacts on our relationship. This has been an unexpected and welcome bonus by deepening these connections.

Perimenopause and Menopause will happen to every woman who is lucky enough to reach the 4th, 5th, and 6th decade of life. It is a blessing that comes with its own challenges. Yes, of course, but what blessings don’t?

There is a Native American saying that embodies this trajectory:

“At her first bleeding, a woman meets her power. During her bleeding years, she practices it. At her menopause she becomes it.

I believe the power is in accepting the inevitability of change while acknowledging and celebrating all the accomplishments, hard work, and growth experiences that have preceded it. Doing so helps us face this new stage armed with knowledge, resources, and consistent action that fosters participation and empowerment instead of victimhood and passivity.

There is power in embracing your flaws. There is power in releasing perfectionism and practicing vulnerability with loved ones because hiding and suppressing only creates shame and fear of being exposed. There is power in offering yourself compassion, and being the true support to the Self instead of solely relying on external means. There is power in recognizing all you’ve accomplished, overcome, and created by midlife. There is power in action towards knowing Self and adding practices that support your overall well-being. We all deserve it. I am here to help if you need it.

Improve communication

Acceptance, Compassion, and Celebration

Dr. Elaine Mele

www.elainemele.com elaine@elainemele.com