Fun, Facts & Fitness from Mary Morris MSc.
I can't remember when I started to think more about what was going on on the inside rather than on the outside of my body. I am referring to the fact that at some point I became much more conscious about how my body was working rather than how it was looking! This is an important transition and one I hope you too have made, as it changes quite fundamentally what we do each and every day.
That is not to say I don't care about how I look anymore, it's just that I put my health as a top priority, and I think it began during the menopause. I started HRT when I was just 47 as I was suffering debilitating hot flushes, sleepless nights and was pretty stressed. I was working full-time, looking after elderly parents and still fussing over my three kids, so life was unquestionably hectic. And by the time I was 50 I was studying for my Masters degree! That's when I started researching in depth the effects of the menopause on women and how it affects us both physically and mentally and most importantly what we can do about it. The good news is there is a lot we can do!
Heart Disease Risk
It is a fact that when women reach the menopause their risk of heart disease becomes equal to that of men, giving us a strong reason to make sure we do plenty of exercise that keeps our cardiovascular system in great condition. Exercise has been shown to increase the amount of high-density lipoproteins (HDL, or good cholesterol) and reduce the levels of low-density lipoproteins (LDL or bad cholesterol) which then significantly lowers our chance of having heart problems.
Our daily walk that we recommend every single week plays a really big part in this, as does any rhythmic activity such as aerobic dancing, swimming and cycling. It is critical to our good health that this type of exercise must feature in our weekly activities.
Bones
There is unquestionably a connection between the menopause and increased bone loss. This aggressive period of bone loss can account for as much as a 20% reduction which is very significant. The first 3 - 6 years after menopause are critical to the strength of our postmenopausal bones. To try to counter this we need to ensure we eat good quality nutrition to boost our bone health (including a good calcium-rich diet combined with adequate Vitamin D) as well as the right type of exercise (weight bearing, such as whole-body strength training) to encourage bone strength. Whether it is you or a family member who falls into that age category, please do take note.
The great news is that bone strength can be improved no matter what our age but we have to work at it. One lady I know in her mid-70s has recently been taken off all osteoporotic medication as her bone strength has increased enough simply through her commitment to making those significant lifestyle changes. It just shows it can be done.
Plumbing
How is your plumbing? A strange question I know and you are possibly wondering why I am asking it in the first place, but this came up on one of our 'girlie ' walks recently and I thought it was worth sharing that discussion with you. It all began with a chat about how all post-menopausal women have concerns about the nearness of a toilet whenever we go out, particularly on our longer walks.
The general consensus was that it was closely related to the fact we are of a certain age and it was to be expected. The need for a strong pelvic floor to help reduce stress-incontinence is vital in helping with this problem and we show you some Pelvic Floor Exercises on our website. Practised regularly you can make such a difference to the risks of any leakage.
Also, make sure you avoid constipation. The eating plan in The 28-Day Immunity Plan includes plenty of fresh salad, vegetables, and some fruit, and this plays a vital part in keeping us regular. Combine this with plenty of exercise to help that food move through the body smoothly and efficiently, and we feel so much better for it.
Mental Health
This is such a hot topic and one that is not going away anytime soon. We are so much more aware of the effects of poor mental health on our overall well-being and quite rightly we need to address it. Problems often start during the menopause as many find it hard to accept the changes that are taking place. Sometimes this can lead to weight gain and a changing body shape, or just difficulty coping with everyday situations.
Talking to others in the same situation can be not only helpful but a real tonic and can make you feel less alone with your symptoms. Social interaction at any age is vital to our mental health as others can help you put any issues into perspective and lower your sense of anxiety and stress. Also, if you are living alone, try to make every effort to mix with others as often as possible. There are always various groups that you could connect with, so do find what is on offer in your area.
It was a delight to listen to one of our Leicestershire Police team (with whom Rosemary and I have been working for the last two years in an effort to improve their wellbeing), say how much her menopausal symptoms had reduced significantly since following The 28-Day Immunity Plan. This is music to our ears as the programme touches on all the issues raised above and although you cannot completely alleviate all those bodily changes that cause so much discomfort, you can at least make them more tolerable.
Most people who develop lactose intolerance quickly learn how much dairy they can or cannot tolerate. Fortunately, as the condition is becoming more widely recognised, dairy substitutes such as oat milk, almond milk or soy milk are becoming widely available. All are rich in calcium.
