It is amazing that we’re sitting in the 21st century, and solutions for a physiological issue that affects 50% of the world’s population are still seemingly in the Dark Ages.
Perhaps this is because the life expectancy of a woman in 1908 was 52 years old, which happens to be the average age for when a woman enters menopause. The point: she didn’t have to consider quality of life after menopause.
That does still leave about a 50-year gap when most women DID and still do live beyond menopause. There has been time for solutions. To be fair, hormone replacement therapy did surface as a solution during this period. But little else did.
There are around 34 menopause related symptoms in total and they vary from woman to woman.
Some of us have horrific hot flashes, while others gain a muffin top where a 6-pack used to be. Also at the top of this list are brain fog and sleep loss. Do you have trouble remembering names? Do you have trouble getting more than 3 hours of sleep per night?
The good news is that science is beginning to catch up, namely because we are demanding it. Finally. Like a perfect storm – the younger generations are not the type to suffer in silence and science is now handing us a prescription for improving and even reversing many of our symptoms.
Here are the Top 5 impactful lifestyle changes with the potential for symptom relief that they hold:
- Carbohydrate Utilization Declines. What does this mean? Estrogen is a transport vehicle to move sugar from your bloodstream into your muscles and liver. Without it (hello, Menopause), sugar does not move as expeditiously as before.
- Suggestion: Move to a 40% carb nutrition plan. This is a reduction as the average woman consumes 50% of her calories from carbs today.
- Front-load the Day. Since we no longer move carbs as easily, our physical movement is used as an aid. The worst thing we can do is eat a carb-laden dinner and then sit on the couch and watch TV.
- Suggestion: Consume 70% of calories (and carbs) before dinner, during the parts of the day when you are more active.
- Double up on Protein: Protein has been the darling of the media for 10+ years, yet, few are talking about the criticality of it for peri and post-menopausal women. What is the importance? We need a continuous supply of amino acids to support both healthy brain function and muscle maintenance.
- Suggestion: Consume 30% of your calories from protein and spread them evenly throughout the day.
- Long slow exercise plods don’t work any longer: When it comes to weight loss and general cardio health, endurance exercise is not the key. Instead, we need to stretch our heart muscle by undertaking high-intensity exercise. This means that for most of us our heart rate should be somewhere north of 150 BPM. If done correctly, this triggers the creation of a substance that acts like estrogen (feeling increased energy already?)
- Suggestion: Do three high-intensity interval classes per week (HIIT)
- Pick up heavy things: Because we lose muscle faster and build it slower, we need to do strength training. We need more than just incorporating 5lb dumbbells. We need the grunting and groaning type of weightlifting. The good news here is that weight bearing activity carries additional benefits – it can help relieve joint pain by providing some relief to the pressure your joints feel and can help improve bone density (which also declines with menopause).
- Suggestion: Lift heavy weights a minimum of 2x per week
If these 5 lifestyle changes have you wondering where to start, we are here to help.
Our mission is to shatter the myth that your pre-menopause self is the best version of you there will ever be. Our 6-week transform 6 program provides you with the knowledge, tools (including a newly launched rule meno™ app) that personalizes a diet and fitness plan according to your specific biostats, and community support via weekly calls.
We want every woman to feel their best.
Quest > Crisis.
b-untethered uses the latest science to provide women in midlife with knowledge, solutions and support to live their most vibrant life. We are the first menopause solution company to offer a personalized and prescriptive nutrition, fitness and supplementation plan.