3 must TO DO things for women above 40

We hit menopause around 50 years of age. We know how our body changes with menopause but we wait until it hits us to take action. We know we are at risk of losing bone mineral density which will eventually lead to osteoporosis, cardio vascular diseases, breast cancer, growing waistline, emotional turmoil yet we think we will wait till it happens before we take action.

Do you know it can be late by the time you realize it and even late before you can take action?

If not earlier, a woman should take action as soon as she hits 40. If you are above 40, you must start preparing your body to deal with the rigours that menopause will throw at you. You must take action now to smoothly glide through the menopause.

For a woman who believes in improving her life, here are the 3 top things you must do:

  1. Start strength training: Mostly, I find women leaning towards cardio vascular exercises like cross trainer, treadmill, walking or Zumba. Though these are good, a woman needs to additionally participate in strength training at least two to three times a week. Strength training has shown to increase bone mineral density in women and build stronger joints. Strength training should start at least at 40 if not earlier and should continue past menopause.Strength training also builds muscles. Muscles need more energy for maintenance and burns more calories at rest. These calories at rest come from the stored fat in body and consequently the body fat percentage goes down with properly balanced nutrition plan.

Strength training will help you deal better with anxiety which usually surfaces at this age due to competing responsibilities at personal and professional front. Studies have proven the benefit of strength training on anxiety and mild to moderate depression.

  1. Stop counting calories: Keeping only calories in check will not promote health. Quality of calories also matter. It is also important to understand how food impacts our hormones. For example the calories in 1 piece of laddoo is less than the calories in 2 medium sized apple. However, 1 laddoo will unfavourably impact multiple hormones – Insulin, Leptin, Glucagon,  Cortisol, Estrogen and more  You may decide to burn off the calories by exercising. But what about the negative impact you created in your hormones? How will you reverse them?

Calories are not the only cause of weight gain. Lack of sleep, lack of hydration, lack of exercising, over exercising, stress and nutrition deficiency can all result in unfavourable weight gain. Hormonal imbalances created in your body by eating the wrong types of food also create an environment for weight gain.

  1. Let go. Often times we feel guilty to keep our needs before our family’s needs. We prioritize their health and well being over ours. We think that no one can take care of them better than we do. We want to be in control of their health and well being. My advice.. let go. In the longer run your family will be happy to be around a healthier and happier version of you. You have to be healthy and happy first to give the best of you to your family. So invest 30-40 mins every day on yourself.

Women’s Health Mastery – Starter kit is my step by step coaching system for women who are looking to enhance their vitality, reclaim their youth and aspire to live a life of their dreams. To know more please visit: https://school.navitae.com/p/women-s-health-mastery-starter-kit

-Ruma Pal

Certified Health and Fitness Coach, ISSA, USA
Women’s Fitness Specialist, NASM, USA

  1. https://www.researchgate.net/publication/51531037_Bone_mineral_density_in_women_above_40_years
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296386/
  3. https://journals.sagepub.com/doi/abs/10.1177/0898264309332839
  4. https://journals.lww.com/ajpmr/Fulltext/2001/01000/SYSTEMATIC_STRENGTH_TRAINING_AS_A_MODEL_OF.17.aspx
  5. https://www.apa.org/news/press/releases/stress/2013/exercise
  6. https://startingstrength.com/article/the-prescription-of-strength-training-for-treating-depression-and-optimizing-cognitive-performance
  7. https://dtc.ucsf.edu/types-of-diabetes/type1/understanding-type-1-diabetes/how-the-body-processes-sugar/blood-sugar-other-hormones/