Ren Jones, Author at MedFitNetwork

Six Considerations for a Protected Menopause Journey

Ren Jones/5 September 2024/ All MFN blog/

Hey there, ladies! Today, I’m excited to share some insights about navigating the menopause journey with grace and resilience. As a certified fitness professional who works exclusively with midlife women, I’ve observed several key areas that, when protected, can significantly improve your menopause experience. Let’s dive into these six considerations for a protected menopause journey!

1. Protect Your Peace

Menopause can be a stressful time, with your body’s stress response already heightened due to hormonal changes. It’s crucial to find ways to reduce distress. Whether it’s practicing mindfulness, setting boundaries, or simply taking time for yourself, protecting your peace is paramount. According to Dr. Jen Gunter, chronic stress can exacerbate menopausal symptoms by increasing cortisol levels, which negatively impacts overall health. Dr. Gunter emphasizes managing stress through activities like mindfulness meditation, yoga, and ensuring adequate rest to mitigate these effects.^[1][2]

2. Protect Your Sleep

Sleep disturbances are common during menopause, thanks to hot flashes, anxiety, and other factors. Good sleep hygiene, such as a dark, cool room and avoiding screens before bed, can help. Dr. Vonda Wright suggests incorporating practices like cognitive behavioral therapy for insomnia (CBT-I), which has shown effectiveness in improving sleep quality among menopausal women. Additionally, supplements such as melatonin and magnesium can be beneficial for regulating sleep patterns.^[3][4] A good night’s sleep can make all the difference in how you handle menopause.

3. Protect Your Identity

It’s easy to feel like you’re losing yourself during menopause. But remember, you’re evolving, not disappearing. Find activities and connections that remind you of who you are beyond the roles of mom, wife, or caregiver. Embrace this transition as a time of growth and self-discovery. The Feisty Menopause Network highlights the importance of staying engaged in hobbies and social activities that bring joy and a sense of purpose, helping maintain a strong sense of identity during this life phase.^[5][6] Dr. Jen Gunter also stresses the importance of understanding menopause as a natural transition, much like puberty, and not something that diminishes your worth or identity.^[7]

4. Protect Your Heart

Withdrawing estrogen increases the risk of cardiovascular issues. Maintain a heart-healthy lifestyle with a balanced diet, regular exercise, and stress management techniques. Dr. Lisa Mosconi recommends a Mediterranean diet rich in fruits, vegetables, whole grains, and healthy fats to support cardiovascular health. Regular physical activity, particularly aerobic exercises, and resistance training are also crucial for maintaining heart health during menopause.^[8][9] Keeping your heart healthy is essential for overall well-being during menopause.

5. Protect Your Muscle

Muscle loss is a serious concern during menopause, but strength training can help maintain and even build muscle. Dr. Stacy Sims advises incorporating heavy resistance training and high-intensity interval training (HIIT) to combat muscle loss and boost metabolism. These types of exercises stimulate muscle growth and improve fat-burning capacity, which is particularly important during the menopause transition. Additionally, ensuring sufficient protein intake is critical for muscle maintenance.^[10][11] Your muscle is your independence, your ability to travel, play with grandkids, and enjoy a high quality of life.

6. Protect Your Bones

Bone density decreases with age, and menopause can accelerate this process. Incorporate weight-bearing exercises and a diet rich in calcium and vitamin D to protect your bones. Dr. Carla DiGirolamo suggests including activities like plyometrics, which involve jumping and landing, to stimulate bone growth and improve density. Additionally, resistance training helps maintain bone strength and reduces the risk of osteoporosis.^[12][13] Dr. Jen Gunter also emphasizes the importance of maintaining bone health through diet and exercise, and debunks many myths about menopause that can lead to poor bone health decisions.^[14][15] Your bones are your foundation—keep them strong to maintain your elegance and posture.

Navigating menopause can be challenging, but with these six protections, you can turn the journey into an empowering experience. Remember, every woman’s experience is unique, and it’s about finding what works best for you. Stay informed, stay strong, and embrace this transition with confidence. Until next time, keep it simple and take care of yourselves!

Ren Jones is your guide through the health maze, specialized in nutrition, fitness and menopause, dedicated to improving the lives of midlife women since 2014. You can catch more insights on his podcast, “This Podcast Has No Name,” (Apple and Spotify) where he delves deep into these vital health topics.

References and Sources
These sources provide a wealth of information and evidence-based suggestions to support your menopause journey. Feel free to explore these references for more detailed insights and guidance.

1. Dr. Jen Gunter, [The Menopause Manifesto] (https://drjengunter.com/the-menopause-manifesto/)

2. Dr. Jen Gunter, [7 Menopause Truths] (https://www.huffingtonpost.co.uk)

3. Dr. Vonda Wright, [Cognitive Behavioral Therapy for Insomnia] (https://www.cbt-i.co.uk/)

4. Dr. Jen Gunter, [The Menopause Manifesto] (https://www.penguinrandomhouse.ca/books/652048/the-menopause-manifesto-by-dr-jen-gunter/9780735280786)

5. The Feisty Menopause Network, [Website] (https://www.feistymenopause.com)

6. Dr. Jen Gunter, [7 Menopause Truths] (https://www.huffingtonpost.co.uk)

7. Dr. Jen Gunter, [The Menopause Manifesto] (https://www.penguinrandomhouse.ca/books/652048/the-menopause-manifesto-by-dr-jen-gunter/9780735280786)

8. Dr. Lisa Mosconi, [The XX Brain] (https://www.lisamosconi.com/the-xx-brain)

9. Dr. Stacy Sims, [Women Need Strength for Life] (https://www.drstacysims.com/women-need-strength-for-life)

10. Dr. Stacy Sims, [Training During Perimenopause] (https://www.drstacysims.com/training-during-perimenopause)

11. Dr. Jen Gunter, [The Menopause Manifesto] (https://www.penguinrandomhouse.ca/books/652048/the-menopause-manifesto-by-dr-jen-gunter/9780735280786)

12. Dr. Carla DiGirolamo, [Feisty Menopause] (https://www.feistymenopause.com)

13. Dr. Stacy Sims, [Women Need Strength for Life] (https://www.drstacysims.com/women-need-strength-for-life)

14. Dr. Jen Gunter, [The Menopause Manifesto](https://drjengunter.com/the-menopause-manifesto/)

15. Dr. Jen Gunter, [7 Menopause Truths] (https://www.huffingtonpost.co.uk)

Sleep and CVD: What Can Midlife Women Do?

Ren Jones/1 July 2024/ All MFN blog/

It was the scorching summer of ’96 when I received a call that rocked my world—my 60 year old mother had suffered a stroke. This powerful woman’s life changed forever. Years later, my brother, a firefighter whose sleep was frequently interrupted by alarms, tragically lost his life to a heart attack. These personal stories illustrate the profound effects of sleep on heart health, particularly for midlife women.

The Hard-Hitting Stats: Focused on Midlife Women

Let’s dive into the statistics that underscore the importance of this issue specifically for midlife women:

Stroke Alert: 20% of midlife women will encounter a stroke by the age of 55. This statistic is drawn from the National Stroke Association, highlighting the elevated risk for this demographic.
Death by Stroke: Women account for 57% of stroke deaths, a significant gender disparity in stroke mortality rates reported by the American Heart Association.
Race and Risk: Black midlife women face disproportionately higher mortality rates from strokes, pointing to an urgent need for targeted health interventions, as noted by the National Institutes of Health.
Heart Disease Dominance: Over 60 million women, many in their middle years, live with heart disease, the leading cause of death for women, outpacing all cancers combined. These figures are supported by data from the Centers for Disease Control and Prevention (CDC).

Research Revelations: The SWAN Study by Rebecca Thurston, PhD

Dr. Rebecca Thurston’s research utilized the Study of Women’s Health Across the Nation (SWAN), a multi-decade study initiated in 1996. Focusing on 2,517 women whose sleep patterns were monitored through midlife for 22 years, the study involved 16 different interviews where participants self-reported their sleep habits. Here’s what they found:

Long-term Insomnia Risks: Women with persistent insomnia throughout midlife have a 70% increased risk of developing cardiovascular diseases, revealing the critical impact of sleep quality on heart health.
Impact of Sleep Quality: Those with persistent insomnia and short sleep exhibited a 75% increased risk of cardiovascular issues, emphasizing the importance of both sleep quantity and quality.

What Can Midlife Women Do?

So, what actionable steps can midlife women take to mitigate these risks? Here are some effective strategies:

CBT-I for Better Sleep: Cognitive Behavioral Therapy for Insomnia (CBT-I) helps develop healthy, drug-free sleep patterns and is endorsed by numerous sleep studies and health organizations as an effective treatment for insomnia.
CPAP for Sleep Apnea: For those disrupted by sleep apnea, using a CPAP machine can significantly improve sleep quality.
Lifestyle Tweaks: Engaging in morning exercises and avoiding blue light exposure from electronic devices in the evenings can greatly enhance sleep quality and overall heart health.

This isn’t just about discussing sleep; it’s about taking actionable steps to improve heart health for midlife women. By transforming personal loss into proactive health strategies, we aim to advance this conversation together and ensure every moment is lived to its fullest.