I hosted a webinar last week called, How to Exercise Effectively in Menopause, and there were some really great questions asked!
Here's one really great question...
"The weight keeps coming, the energy is waning and my joints are aching. Where do I start?" Cheryl
My answer,
I hear you! It sounds like you are exhausted and overwhelmed, and it can feel like you are on an uphill battle. And those feelings are real and valid, because your hormones can be all over the place through the stages of menopause, AND you are human.
You are doing the best that you can.
I have good news, there are some ways you can take action in helping yourself feel more grounded and more like yourself again.
#1. What form of movement do you like the most? Or what form would you like to explore? Movement is one way to help your hormones become a little more stabilized, plus it will help with energy levels, insulin sensitivity, lean muscle mass, confidence, sleep and so many other things, that it is worth a try to see how it affects you!
#2. Let's talk cortisol. Cortisol is a stress hormone. It's also a metabolic and energy hormone. Cortisol is highest in the early morning and through the day it trends downwards. So if you notice you are most productive in the morning, it's because of your natural cortisol patterns- which go with the circadian rhythm.
You've got to take action to get cortisol in your sweet spot- not too high and not too low.
When cortisol is not in its sweet spot, it can be a pain-in-the-bootie-hormone that can cause sleep trouble, moodiness, brain fog, cortisol + higher insulin levels = belly fat, upper arm fat. It can also affect your blood pressure, and other things that can be less than desirable. However, cortisol is not a bad hormone, we just have to work with it to get it into its sweet spot.
#3. Scheduling your exercise (yes! make it a priority) in the morning with short, intense resistance training is the perfect way to kickstart your day and develop lean muscle mass. Lean muscle supports your bones and helps reduce body fat, and makes you stronger and more confident too! Since cortisol is highest in the morning, your energy will likely be its highest too, so it’s better to do your short, intense movement training sessions then, so you have time to unwind, recover and be ready to rest in the evening.
#4. Osteo arthritis can be common in peri, menopause and post menopause because of an estrogen decline.
You can combat the aches and pains of osteo arthritis by developing more lean muscle to support your joints and bones, and muscle keeps you active and more stable in your precious body.
If your hands ache. Try weight lifting gloves (they come in so many fun colors), use dumbbell handles that are fatter and rubberized, and alternate holding weights, with body weight exercises so your grip can rest.
If your knees or hips ache, you've got to build up leg strength to support your bones and your joints. This is a process over time, and you've got to begin! (join the Menopause Movement Mission for inspiration and connection).
#5. How are you sleeping? Sleep is imperative for restoration and recovery and it's where we make human growth hormone to build the muscle that supports your bones and body too.
How can you adapt your sleep hygiene, so it supports rest and renewal? Things such as limit cell phone, TV and blue lights before bed, or avoid that caffeine drink in the afternoon, or try restorative yoga before bed to help you unwind? Small changes can make a BIG difference!
Exercise at the right time, intensity, in the right form and with proper recovery will also help you sleep.
#6. Try an elimination diet, as there many foods (especially processed, chemicalized and sugared foods) that cause aching joints. You won't know until you remove them. My RENEW! Elimination Diet can be found here >>>
#7. Join a group of women who are devoted to learning to exercise in their changing bodies. Find a program devoted to women living through menopause that is supportive, fun, knowledgeable and wants you to WIN!
Plus feeling support and connection with those who 'get you' helps build serotonin levels and reduce cortisol levels, so you feel better.
#8. Believe you are worthy and you can do it! We believe in you.
Join the next Menopause Movement Mission !
Click the button below to find out more.
Nicole Vienneau MSN, RN, NC-BC
Nicole combines 20+ years of nursing experience with 30+ years of fitness + health coaching to uncover your most authentic expression of wellbeing.
She is a board-certified integrative nurse coach, menopause fitness specialist, brain health trainer, and a group fitness, yoga, and tai chi instructor. She specializes in protecting your health through habits and behaviors that support your brain and body health at Blue Monarch Health, PLLC.
Nicole is passionate about everything she does, and especially loves creating safe, restorative communities. She loves exploring nature, finding solace with her cat-babies and traveling with her awesome husband.