Being strong is the best gift to give yourself
Sometimes we put it off thinking we will take care of it later.
But for some of us - later is running out and NOW is the time.
What worked for us in our 20s doesn’t work in our later years.
We need to work on being strong as our bodies go through many changes in life.
So what are these changes and what can you to get the best out of life?
What are the effects of losing oestrogen?
As some of us enter the perimenopause, menopause and post menopause stages of life, it is important to understand the changes your body goes through. These changes are manageable if you maintain body strength and adjust some simple elements to your lifestyle.
One key factor that impacts women as they age is the loss of oestrogen. There are many symptoms associated with the loss of oestrogen and I want to talk about the risk of increased weight gain on your body and osteoporosis.
Oestrogen levels generally decrease in women (and men) as they age. This impacts how our body processes the food we eat, our metabolism and insulin.
Significant changes in your body composition and shape occurs and you may start to gain weight in specific areas, such as around the abdomen and upper arms (think Tuck Shop arms).
Weight gain and lack of exercise can also make you more prone to diabetes or heart disease. The loss of muscle mass also occurs, which is dangerous as it puts us at risk of osteoporosis.
To read more about the impacts of oestrogen check out these Health Line series of articles on women’s health and the symptoms of low oestrogen. https://www.healthline.com/health/womens-health/low-estrogen-symptoms
What happens if we lose muscle mass?
According to the experts, like Harvard Health, by the time we hit 30 years of age we start to lose muscle mass by about 3% to 5% per decade.
Osteoporosis is something that creeps on us, and we don’t realise we are prone to it until something breaks, such as a hip or a or wrist.
The adage of “use it or lose it “couldn’t be more relevant in this scenario. Weight bearing exercises, such as walking, running, strength training, and yoga help build up our bones.
The repetition is great for your muscle memory. When we start to lose muscle mass we aren’t as strong, we start having falls and broken bones that don’t heal as well as we age. If our mobility is impaired it can impact our mental health as we aren’t able to get around easily.
This is a big factor in losing our independence and can be a very frustrating and sad time which can lead to low self-esteem and for some the onset of depression.
We look in the mirror, and we don’t recognize our own bodies anymore.
You can do something about this and take back control of your body.
I want you to believe that this can be the healthiest and happiest time of your life.
You just need to understand what used to work in your 20s and 30s won’t work in your 40s, 50s and 60s.
Building muscle will increase your bone density and reduce the risk of fractures, broken hips as you age. Not only that – you will have more energy to keep up with your teenagers, grandchildren and partners.
Exercise is energy
Strength training is one of the best things you can do for yourself to come out stronger and more mobile.
Building muscles and getting strong through regular strength training – eg lifting heavy stuff, will increase your muscle mass and reduce your body fat.
Women going through the stages of menopause should also aim for at least two aerobic exercise sessions a week to get the heart rate up (if safe to do so and under Doctors care).
Yoga and Pilates help with stretching, deep breathing, and mindfulness also assist the body and mind during this sometimes stressful stage of life.
If you incorporate some of these activities, before long your body will take shape once again.
You just need to remember:
Be consistent
Focus on the long run
Quick fixes don’t work.
Supplements won’t work.
But making adjustments to your nutrition and exercise will.
When you first start out it will take time to get the results you want and yes at times it will be hard and frustrating. But I promise you it will be worth it.
Your health and your lifestyle will be the big winners.
Not only will it enhance your mental and physical wellbeing.
You will have more energy.
More get up and go.
And have better focus – goodbye foggy brain.
I often use the phrase “when you feel strong you think strong”. As you build strength you will be able to do more and feel proud of what your body is capable of.
It is never too late to start. You can build muscle and strengthen your bones at any age.