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"Navigating the Tide of Menopause: Understanding the Changes and Lifestyle Strategies"



lucent fitness blog navigating the tide of menopause title

"Navigating the Tide of Menopause"

This blog is about the brief review of changes happened in the body during menopause. Understanding the signs of changes may help you the way to navigating the tide of menopause.  



As we age, our bodies undergo significant transformations. For women, one of the most profound shifts is the transition into menopause and postmenopause. With lifespans extending longer than ever, many of us will spend a substantial portion—30-40%—of our lives in the postmenopausal stage. This phase brings relief from the monthly trials of PMS, bloating, and sugar cravings, but it also introduces an array of other changes. As we understand the way of navigating the tide of menopause, we would prepare and be friended with the symptoms better.

 


The Postmenopausal Shift

 

Officially, when menstruation stops for 12 consecutive months, we enter postmenopause. It's a liberating milestone, freeing us from the discomforts of periods. But it's also when our bodies start to undergo broader changes that affect more than just our reproductive system. These changes include body composition, systemic irregularities, sleep quality decline, cardiovascular and bone health, and emotional and mental well-being. Estrogen deficiencies, particularly, come to the forefront, altering everything from lipid metabolism to energy usage and appetite.

 


The Shift of Hormones and Its Effects

 

Estrogen deficiencies can change our lipid metabolism, energy consumption, insulin resistance, body fat composition, and your appetite. Also, the decline in ovarian follicles leads to an increase in Follicle-Stimulating Hormone (FSH) levels, which can trigger hot flushes, mood fluctuations, and bone density reduction. These symptoms are often the first signs of the changing hormonal landscape within our bodies.

 



The Transformation of Body Composition

 

One of the signs is loss of lean muscle mass. Body weight goes up, your waist gets bigger, and your hip is getting smaller. Usually, BMI gets higher, Fasting glucose levels are not at the range of normal, and the waist circumference is just growing. When BMI goes beyond 30kg/m2 during postmenopause, the risk prediction of cardiovascular disease multiplied by 4. Some people experience elevated blood pressure.

 


During menopause, the hormonal shift from estradiol to estrone brings about significant changes in body composition. Estradiol, which is more prevalent during the reproductive years, tends to promote the storage of fat in the hips and thighs, contributing to what's often referred to as a "pear-shaped" body. As menopause progresses and the body produces less estradiol and relatively more estrone, this pattern changes.

 


Visceral Fat Accumulation


Estrone is associated with an increased deposition of fat around the abdomen, which is often called "central" or "visceral" fat. This type of fat is different from subcutaneous fat that lies just under the skin; visceral fat surrounds the internal organs and is linked to a variety of health risks, such as cardiovascular disease and type 2 diabetes.

 


pear shape to apple shape

Consequently, many women notice their body shape transitioning from a gynoid, or pear-shaped, to an android, or apple-shaped, figure during menopause. This android pattern is characterized by broader shoulders, a wider waist, and more of the body's fat stored around the stomach rather than the hips and thighs.

 


This shift in fat distribution is not only a cosmetic concern but also a health consideration, as excess visceral fat can contribute to metabolic changes and increased health risks. It's one of the many reasons why maintaining a healthy lifestyle during menopause is crucial for long-term wellbeing.

 


Unlike the more inert subcutaneous fat, visceral fat acts as an endocrine organ, releasing substances that lead to chronic inflammation and insulin resistance. It's a key player in the development of metabolic syndrome and what's increasingly being referred to as "type 3 diabetes," a nod to the link between metabolic health and cognitive function. There's also growing evidence to suggest that metabolic disorders, including those influenced by visceral fat, can have an impact on cognitive health. The term "type 3 diabetes" has been used to describe Alzheimer's disease and other forms of dementia due to their links with insulin resistance.

 


Visceral fat is a metabolically active endocrine organ. The free fatty acids and glycerol transported to the liver contribute to a shift towards fatty liver disease, affecting liver function and overall metabolism. The production of sex hormone-binding globulin (SHBG) in the liver is altered due to the influence of visceral fat. This alteration can disrupt the balance of sex hormones, including testosterone and estrogen, which has been linked to the risk of certain cancers.



Health Tips for Befriending Menopause

 

While the biological shifts of menopause are inevitable, there are strategies we can adopt to make this transition smoother and healthier:

 


1. Maintain a Balanced Diet

Incorporate a diet rich in fruits, vegetables, lean proteins, and whole grains. Omega-3 fatty acids, found in fish and flaxseeds, can be particularly beneficial for heart health.

 

2. Regular Physical Activity

Aim for at least 150 minutes of moderate aerobic activity per week, complemented by strength training exercises. This helps manage weight and supports bone density.

 

3. Prioritize Sleep

Create a restful sleeping environment and a consistent bedtime routine to improve sleep quality.

 

4. Manage Stress

Engage in stress-reduction practices such as meditation, deep-breathing exercises, or gentle yoga.

 

5. Stay Hydrated

Drink plenty of water throughout the day to support overall health and help manage hot flushes.

 

6. Limit Alcohol and Caffeine

These can exacerbate menopause symptoms, so consider reducing intake to see if symptoms improve.

 

7. Regular Health Checkups

Stay on top of your health by scheduling regular visits with your healthcare provider. This is vital for monitoring changes in blood pressure, cholesterol levels, and other health indicators.

 

8. Build a Support System

Find comfort in community and shared experiences. Support groups can offer understanding and strategies for coping with the menopause transition.

 

9. Embrace Self-Care

Listen to your body and give yourself permission to rest when needed. Self-care is not selfish; it's essential.

 

10. Stay Informed

Educate yourself about the changes happening in your body. Knowledge is power when it comes to managing your health.

 

 

As we reach the close of our journey through the "6 Lifestyle Tips to Be Friended with Menopause," it's important to remember that menopause, while universal, is deeply personal. Each woman's experience is uniquely her own, painted with a palette of symptoms, emotions, and transitions that are as diverse as life itself. However, amidst these variations, one truth remains constant: embracing menopause with open arms and a proactive spirit can transform this phase into one of growth, health, and renewal.

 


6 lifestyle tips to be friended with menopause


Our exploration of lifestyle strategies—from nourishing our bodies with quality nutrition to finding solace in self-care and community—illuminates a path forward. It's a path paved with choices that empower us to mitigate the challenges menopause may bring and celebrate the opportunities it offers for rediscovery and rejuvenation.


 

Let's carry forward the message that menopause is not an end but a beginning—a chance to prioritize our well-being, to tune into our bodies with kindness and curiosity, and to nurture our spirits with grace and resilience. By integrating these lifestyle tips into our daily lives, we not only befriend menopause but also embrace a future brimming with possibility and promise.

 


Remember, you are not alone on this journey. A community of women walks beside you, each with her own story of transformation and triumph. Together, let's redefine menopause as a time to flourish, finding strength in our shared experiences and joy in the journey ahead. Here's to embracing menopause with confidence, compassion, and a heart full of hope for all the beautiful moments yet to come.




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Ready to embrace a healthier, more vibrant life during menopause? You don't have to navigate this journey alone. With over 20 years of experience in coaching, I understand the unique challenges and opportunities that come with this transformative stage of life. My individualized program is tailored to meet your specific needs, helping you manage menopause symptoms with effective lifestyle strategies that work for you. Let's work together to create a plan that supports your wellness goals, improves your quality of life, and empowers you to thrive during menopause and beyond. Contact me today to start your personalized journey to well-being. Your vibrant future awaits!


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