Let the Fun Begin! Perimenopause
As I sit down to study for my national board exam and review LifeCycles nutrition, I am surprised to find that the curriculum only covers the nutrition needs of babies, infants, early childhood, adolescence, adults, pregnancy and seniors. What about the biggest portion of our lives that falls between "senior" and "after having a baby"? I'm talking about Perimenopause and Menopause. I find this shocking and wonder how doctors with only 1 or 2 nutrition courses can diagnose, treat, and prevent the symptoms that women experience during this large portion of our lives, which can last for 15-20 years.
I believe that food and movement are medicine and that we can help prevent so many things having the knowledge and applying the science to our bodies.
I am determined to study diligently in order to help other women manage their symptoms, and more importantly, to learn ways to prevent them so that our bodies don't go haywire. Luckily we have amazing doctors, physiologists, researches, naturopaths, practitioners and therapists that are making a difference out there and continue to put their efforts in finding solutions and support in this phase of our lives.
WHAT HAPPENED TO MY BODY?
Have you ever woken up and noticed changes in your body? Perhaps your legs feel thicker, your breasts fuller, or you have a little belly below your navel that doesn't look very cute in tighter pants. These changes can start as early as 35 years old, but they are most prominent around 41-42 years old. This is known as perimenopause, a period of 7 years or longer where hormones drive physical changes. You may also experience mental and spiritual changes, but the physical changes are the most apparent sign that you're in perimenopause. And now: what do we do?
In a past newsletter (September), I emphasized the importance of training during this stage of life. Let me simplify this information for you so that you can incorporate it into your life as soon as possible. Or, have you already started?
As we age and our estrogen levels decrease, our Human Growth Hormone levels also decrease. This hormone is responsible for regulating body composition, body fluids, and more. In order to continue activating this hormone, some people take synthetic hormones, but another way to activate it is through training. However, it's important to note that the type of training we do needs to change and adapt as we age. In other words: you are not doing the same activities as you were a kid, adolescent or in your 20s, the same concept: CHANGE AND EVOLUTION is important! Strength training, specifically lifting heavy weights, will be the most beneficial type of training. The stimulus needs to be challenging, so aim for 6-8 repetitions instead of 10-12. If heavy lifting is not possible, HIIT or Tabata Style Training can also activate the hormone. These types of training require only 15-20 minutes a day, no more than 3 times a week. When doing HIIT, make sure to work hard during the 15, 30, or 45-second intervals and rest during the designated intervals. If HIIT is not possible, water HIIT training can be a good alternative as it is low-impact. The key is to push yourself outside of your comfort zone during the training.
