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The Surprising Connection Between Mindset and Physical Health

Your mindset profoundly impacts your physical health, more than you may realize. The foundation of a robust physique lies in a flourishing mind. A positive context of mind significantly affects not just your emotional state but your overall well-being.

Particularly past the age of 40, realizing this bond becomes increasingly critical in sustaining holistic health and wellness. As our bodies evolve with time, a renewed focus on physical well-being is essential. The silver lining is that it’s never too late to commence a healthy lifestyle.

The Mind-Body Connection

The mind-body connection is a well-accepted phenomenon, but the specific ways it works are not always clear. You might think of your brain as the boss of your body, telling it what to do and when to do it. But there’s more going on than that, and understanding this relationship will help you make better decisions about improving both your physical and mental well-being.

The first step toward making progress on either front is understanding that both factors are equally important.

The state of your mind determines how effectively you care for your physical self and how well you maintain your physical health, inversely influencing your energy and motivation.

Maintaining a healthy mindset enables improvement in your physical health.

Your mental health affects your physical health in more ways than you think. When discussing the mind-body connection, most people consider how their thoughts and emotions can impact their physical bodies. (1,2)

Indeed, our mental health significantly influences our physical health. But what may be less apparent is the ripple effect that working towards a healthy mental attitude and mental health will have on your physical health.

Consistent research has validated that our state of mind plays a crucial role in impacting our physical health. A positive outlook not only enhances our resilience to handle stress more effectively but also aids in preventing diseases, facilitating a healthier life.

For example, if someone is stressed out about an upcoming presentation at work or a big date later that night, they might feel nauseous or dizzy. But what about when it’s the other way around? What happens when our physical health influences our mindset?

Having a healthy mindset increases your likelihood of maintaining a balanced diet and regular exercise. Simultaneously, working towards mental health improvement will most likely enhance your physical health. So how do we get to that place? The key lies in self-care. Looking after yourself is the best approach to preserving a sound mind and body. There are plenty of ways to achieve this:

  • Sufficient Sleep
  • Regular Exercise and Staying Active
  • A Healthy Balanced Diet
  • Meditation/Mindfulness
  • Stress Management

All the above are proven to positively influence our physical health. They also aid in stress management and confidence building, making them beneficial for mental health.

A positive mindset reduces stress, linked to several chronic diseases, including heart diseases and cancer, and exacerbates existing conditions. Therefore, learning stress management techniques could have mental benefits beyond feeling better. It improves sleep quality. Poor sleep quality could heighten blood pressure and risk factors like obesity and high cholesterol levels, leading to diabetes risks, according to Brigham Young University (BYU) research. It’s also associated with an increased risk of heart attack or stroke in older adults, as revealed by studies at the University of California San Francisco Medical Center. The good news is that enhancing your sleep hygiene can mitigate these risks over time. (3, 4)

Let’s discuss an aspect of your physical health that you might haven’t considered – how working towards a healthy mental attitude and mental health will improve physical health. It’s easy to ignore the effect our emotions have on our physical health, but it couldn’t be further from the truth. Several studies reveal how stress negatively impacts our bodies. Stress is associated with diseases and even earlier mortality. Moreover, even minor stressors like traffic or domestic arguments could increase premature death risk by 25%.

Mental Health And Physical Health Are Linked.

One of the critical actions you can take for physical health improvement is maintaining a healthy mindset. It might seem odd: how can working on a healthy frame of mind improve physical health? However, it’s not far from the truth. Mental wellness plays a crucial role in physical health and longevity. In fact, according to some researchers, stress and negative emotions are almost as detrimental to health as smoking or obesity regarding premature death.

The mind and body are interconnected, meaning that our physical state is often influenced by our thoughts. If you’re stressed or depressed, it can affect your physical health in many ways. The reverse effect also holds: illness can worsen depression or stress. Moreover, by working on enhancing our mental health, it’s possible to reverse this trend. Improving mental well-being can positively reinforce your physical health. Therefore, if you’re feeling stressed or depressed, self-care is incredibly vital!

Here are some ways your mental state can affect your physical health:

  • Stress can cause inflammation linked to heart disease, diabetes, obesity, cancer, and depression.
  • Depression affects more than 200 million people worldwide, yet only 10% receive treatment for it. (5)
  • Chemical imbalances in the brain can cause depression and have been linked to other chronic illnesses such as heart disease, stroke, and diabetes. (6)
  • The World Health Organization estimates that depression will be the leading cause of disability by 2020 — with suicide as one of its most significant contributors. If left untreated, depression can lead to social isolation, unemployment, substance abuse, and even suicide attempts or completed suicides (the second leading cause of death among 15-29 year olds). (7)
  • Anxiety disorders affect more than 40 million American adults every year — about 18% of the U.S. population aged 18 or older, as per the National Institute of Mental Health (NIMH). Furthermore, anxiety disorders and depression are often co-associated. (8)

Regarding our health, we often focus on the physical symptoms: weight gain, aches and pains, and other signs that something is wrong. But what about mental health? Mental health is just as important as physical health. According to the World Health Organization (WHO), “mental health” refers to a state of well-being in which an individual can realize his or her potential, cope with the everyday stresses of life, work productively and fruitfully, and is able to make a contribution to her or his community. A healthy mind helps you deal with life’s challenges and maintain a positive outlook. (9)

Here are some ways to establish a healthy mindset and positively affect your physical health:

  1. Get Enough Sleep & Improve the Quality of Your Sleep. Sleep is important for physical and mental health. Studies show that getting enough sleep can protect against heart disease, stroke, and type 2 diabetes, according to the National Sleep Foundation. Stress or anxiety releases stress hormones like cortisol in your bloodstream, causing elevated blood pressure and increased heart rate, preventing quality sleep. If you struggle with sleep, consider improving your bedtime routine and doing relaxing activities before bedtime. It could be as straightforward as reading, taking a Lavender Epsom salts bath (a natural muscle relaxer), meditating or stretching before bed. (10)
  2. Eat well. Eating a balanced diet is key to staying healthy and maintaining mental wellness. Avoid eating too much sugar and processed foods, which can lead to weight gain, poor digestion, and other health problems down the road.
  3. Exercise regularly. Regular exercise helps keep your body fit and healthy while improving your mood by releasing endorphins in your brain — those feel-good chemicals that make us happier when we’re active or exercising regularly.
  4. Stay active throughout the day. Physical activity doesn’t necessarily have to be time spent at the gym or pounding pavement; simple activities like walking up stairs instead of taking an escalator or riding a bike instead of driving can also count toward increasing your daily activity level — which is good for both your physical.

Conclusion

Remember – your mindset is a powerful tool. You can actively influence your well-being and longevity by fostering a positive mind-body connection. As motivational speaker Wayne Dyer beautifully put it: “Change the way you look at things, and the things you look at change.”

Don’t overlook the importance of a healthy mind alongside a healthy body. Most of us know this but don’t always act on it. However, if you desire longevity and overall health, you must prioritize both.

So, how can you take control of your mindset? Start by identifying the thoughts that hinder you from pursuing the life you aim for. Perhaps, self-reflection time or professional therapeutic help is due.

Having recognized those negative thoughts, replace them with optimism that could motivate you towards life success!

Debunking Common Myths About Menopause

Menopause is one of a woman’s most important and natural events. Despite this, there is still a lot of misinformation about menopause. In this blog, we’ll be debunking common myths about menopause so that you can feel more informed about what it means to go through or have gone through menopause.

MYTH: Menopause is a sign of aging.

Fact: Menopause is a natural part of aging, but it’s not something every woman experiences. Women are fertile until menopause, which means they can get pregnant until then. Menopause is the point in time when a woman stops having menstrual periods for 12 months or more and cannot get pregnant anymore because her ovaries have stopped producing eggs (ova).

MYTH: Menopause is the end of a woman’s journey.

Fact: Menopause is not an end but a new beginning! It signifies the end of fertility but opens doors to new possibilities and opportunities. Women can continue to lead vibrant and fulfilling lives, embracing their wisdom and enjoying newfound freedom.

MYTH: Menopause only happens in your 50s.

Fact: While the average age for menopause is around 51, it can occur anywhere between your 40s and early 60s. Each woman’s journey is unique, and hormonal changes can happen at different ages. It’s important to understand and embrace this natural process without stigma or fear.

MYTH: You will gain weight during menopause.

Fact: Menopause itself doesn’t cause automatic weight gain. This misconception has been around for years and has been repeated so often that it’s become accepted as truth. In reality, no evidence exists that menopause causes weight gain or makes women more likely to gain weight than before their periods stopped.

What does happen in many cases? Women tend to eat more during this time because their hormones are changing, and they’re dealing with new physical symptoms like hot flashes or night sweats–and sometimes those extra calories add up over time! Also in your midlife we lose muscle mass at a 2-3% rate each year. Losing muscle mass slows the rate at which the body uses calories, which increases weight.

Hormonal changes can lead to weight redistribution, but a healthy lifestyle that includes balanced nutrition and regular exercise can help maintain a healthy weight. Empower yourself with self-care practices that support your overall well-being. (1) (2)

MYTH: You can’t have children after menopause.

Fact: Menopause is not an end to fertility. The average age for menopause is 51, but it can occur as early as 40 or as late as 55. A woman’s ability to conceive after menopause depends on her age and overall health.

Women who are older than 45 years have an increased risk of Down syndrome and other chromosomal abnormalities in their babies when they get pregnant after menopause. However, this does not mean you cannot become pregnant! Women over 45 years old should discuss their options with their doctor before trying to become pregnant because there may be some additional tests needed before conceiving a child after menopause.

MYTH: Hot flashes are caused by low estrogen.

Before we get into the nitty-gritty of hot flashes and menopause, let’s discuss what they are not.

Fact: Hot flashes are not caused by low estrogen. Hot flashes are a symptom of menopause; they’re not a cause. Instead, hot flashes happen because your body temperature suddenly increases due to changes in the brain that lead to sweating and flushing–and all this happens without any warning or obvious trigger (i.e., there’s no reason why you should be getting hot). Hot flashes usually occur at night when you’re sleeping, which means that if you have one during the day–or even want to avoid having one at night–it can sometimes feel like there’s nothing else you can do except wait until bedtime rolls around again!

But what exactly causes these sudden spikes in body temperature? It turns out that scientists aren’t sure yet…but here are some of their best guesses.

MYTH: Estrogen therapy is the best solution for hot flashes.

Fact: Estrogen therapy can be helpful for some women, but it’s not the best solution for everyone. For example, if you have a history of breast or uterine cancer and are at high risk for developing more tumors, estrogen therapy isn’t recommended because the hormones increase your risk of these conditions.

If you do take estrogen pills or patches, they don’t cure hot flashes–they just reduce their frequency and severity by replacing some of the hormones that decline during menopause. However, there are other treatments available: lifestyle changes such as exercise and stress management; nonhormonal medications like gabapentin (Neurontin) or clonidine (Catapres); antidepressants such as bupropion (Wellbutrin), which have been shown to reduce hot flashes in some studies; botanicals like black cohosh root extract; acupuncture; hormone creams applied directly onto the skin.*

MYTH: Hot flashes are the only symptom of menopause.

Fact: Hot flashes are prominent, but menopause encompasses a range of other changes, such as mood swings, irregular periods, lack of energy, brain fog, vaginal dryness, anxiety, and sleep disturbances. By understanding these symptoms, women can find ways to manage them and improve their quality of life. Awareness of these symptoms allows for proactive management and seeking support from healthcare professionals when needed.

MYTH: Menopause means the end of intimacy.

Fact: Menopause doesn’t signify the end of intimacy! While hormonal changes might affect desire and comfort, open communication, patience, and understanding with your partner can ensure that intimacy remains a fulfilling part of your relationship. Explore new ways of connection and keep the flame alive. Remember, intimacy is about emotional connection and staying connected with your loved one.

MYTH: Menopause only happens to Women.

Fact: While menopause is commonly associated with women, men can go through a similar hormonal transition called “andropause” or “male menopause.” Just like women, men experience a decline in hormone levels as they age, specifically testosterone. This can lead to a range of physical and emotional changes. (3)

Remember, knowledge is power! 

Some common myths about menopause are true, but many are not at all. The truth is many myths about menopause are just not true. However, some of the most common myths about this stage of life are actually true.

Bottomline

I hope this information has shed light on the common misconceptions surrounding menopause. It’s important to remember that menopause is a transformative phase of life, and it shouldn’t be feared. Instead, let’s work together to create a supportive community that celebrates women’s health and well-being. With this empowering mindset, you can thrive and live your best life at any age. Let’s embrace menopause, knowing that it’s a part of our journey towards self-discovery and fulfillment.

If you feel stuck, frustrated, or lost in your Wellness journey, I can Help! I can help you fill your Health & Wellness gaps by customizing your coaching needs. So you can start Thriving & feeling more Confident, Stronger, Healthier, & Sexy NOW in Midlife & Beyond!

Book a Quick FREE Call Today!

The Difference Between a Fixed and Growth Mindset and Its Impact on Mental Health

When it comes to our mental health, many of us have a “fixed mindset.” We may think that our intelligence, personality traits, and physical abilities are set in stone. This mindset can impact how we approach life and how we respond to challenges. Interestingly enough, research suggests that having a growth mindset can help improve not only your mental health but also your overall well-being.

So what is it exactly? And why should you care? In this blog, we’ll explore the difference between these two mindsets so you can learn how having a growth mindset could help boost your mental health and well-being.

What is a fixed mindset?

A fixed mindset is the belief that your abilities are fixed. It’s the idea that your intelligence, talent, and ability are static and can’t be changed.

Fixed mindsets tend to lead to negative consequences because they make people feel like they have no control over their success or failure in life. If you believe that you’re going to fail at something because it’s out of your control, like being smart enough or talented enough–you’ll also feel like there’s nothing you can do about it except give up before even trying.

In contrast with a growth mindset, people believe that their skills can be developed through hard work (and maybe some luck). They see failure as an opportunity for improvement rather than something insurmountable – meaning they’re more likely to try again when faced with challenges or difficulties! (1)

What is a growth mindset?

A growth mindset is a belief that intelligence and talents can be developed through effort and learning. People with this mindset believe they can improve their skills, intelligence, and talents through hard work and practice. The opposite of a growth mindset would be a fixed mindset where you believe your abilities are fixed by nature (i.e., “I’m not smart enough to do this”, “it’s too late”, ).

A person with this kind of attitude will try harder when they encounter difficulties because they know it’s possible for them to succeed if they just put in more effort than others might have put in before them. (2)

How can having a growth mindset impact your mental health?

A growth mindset can help you cope with difficulties and increase your resilience.

When you have a growth mindset, you are more likely to view difficult situations as challenges rather than threats, making it easier for you to cope with obstacles. In addition, when you believe that people’s talents and abilities can grow through effort, then failure does not have to be seen as something negative or shameful–instead, it’s just an opportunity for learning and improvement in the future!

A growth mindset can also help boost feelings of self-compassion by making us less harsh on ourselves when things don’t go our way (for example: “I’m terrible at this!” versus “It’s okay if I fail”). This means that having a growth mindset may reduce stress levels by helping us see ourselves in less critical ways during times of difficulty or failure, which leads me nicely to my next point…

Research shows that having a growth mindset can positively influence your mental health and well-being.

  • A growth mindset can help you deal with failure.
  • A growth mindset can help you overcome obstacles.
  • A growth mindset can help you achieve your goals.
  • Having a growth mindset will make it easier for you to learn new things, which in turn will make learning something new more enjoyable!
  • Having a positive outlook on life and yourself is also linked with increased confidence and resilience–both of which are great attributes if we want to live healthier lives! (3)

Studies have shown that a growth mindset can positively influence mental health and well-being. In fact, people who have a growth mindset are more likely to be mentally healthy than those who have a fixed mindset.

Being able to see yourself as a work in progress, rather than someone who is either “good” or “bad” at something, can help you embrace challenges and learn from them. You will be better equipped to deal with failures as they come your way, allowing you to grow as a person.

Disclaimer: The content of this blog is intended for informative purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. If you currently suffer from anxiety, depression, or any other mental health issue, we strongly encourage you to seek help or continue to seek help from a qualified mental health professional. Remember, there is no shame in asking for help and taking care of your mental well-being.

A New Way To Look At Beauty: Purging Age & Weight Bias

In today’s fast-paced and competitive world, it’s essential to recognize and address the biases that may be holding us back and are often overlooked: Weight and Age Biases. 

Weight and Age biases are prevalent issues impacting our personal and professional lives. These weight and age biases also impact how we view ourselves. They can significantly affect various aspects of people’s lives, including mental and physical health, social interactions, and career opportunities.

As a person who is over 50 and who is carrying around extra weight due to health and hormonal issues, I understand and have personally experienced both.

Age and weight shouldn’t be factors in how we view ourselves or others nor what we are capable of doing; they are just a part of who we are.

These biases can have a big impact on your health, but it’s not always obvious how. In this blog, I’ll discuss how weight and age bias are tied to discrimination, which can lead to poor health outcomes, and how you can take steps to avoid this.

But there are steps we can take to improve our well-being by recognizing these biases, understanding how they impact us personally and culturally as well as how they affect others around us; then learning how we might counteract them when necessary so we can live happier lives without letting these judgments get in our way too much!

Let’s unite to raise awareness and promote understanding.

Understanding Weight Bias

Weight bias refers to the negative attitudes, beliefs, and assumptions about individuals based on weight. This can lead to discrimination, social isolation, and even impact career opportunities. (1)

Let’s start challenging these biases and promoting body positivity and acceptance for people of all shapes and sizes is crucial.

Too Often:

•Society often judges individuals based on weight, associating larger bodies with laziness, lack of self-control, and poor health.(This is NOT the case; let’s stop that assumption)

•Weight bias can lead to employment, healthcare, and social discrimination. (Let’s stop this)

•It’s crucial to remember that a person’s size or shape does not determine health and worth. 

🌟Let’s challenge these stereotypes and celebrate body diversity!

Tackling Age Bias

Age bias, also known as ageism, is the discrimination or prejudice based on an individual’s age. This can manifest in various ways, from being passed over for promotions to facing negative stereotypes about one’s abilities. 

Too Often:

•Ageism affects both young and old individuals, with stereotypes such as “too young and inexperienced” or “too old and out of touch.”

•Age discrimination can impact career opportunities, social interactions, and self-esteem.

•We should value the unique perspectives and experiences that people of all ages bring to the table. Age is just a number, and wisdom and talent know no bounds!

If you’re reading this and thinking “That sounds like me!” don’t worry! You’ve probably been affected by these biases without realizing it–and they may be impacting your health in ways you don’t realize yet.

IF YOU ARE AFFECTED BY AGE OR WEIGHT BIAS, CONSIDER THE FOLLOWING STEPS:

  • Educated others and their misconceptions.
  • Focus on your overall well-being, including physical, mental, and emotional health, rather than just your weight or age.
  • Practice positive affirmation and loving the skin you are in and your body.
  • Practice self-compassion and self-care, and surround yourself with supportive people who respect and value you for who you are.
  • Seek professional help if you are experiencing negative thoughts, anxiety, or depression due to biased discrimination.

🌟 It’s essential to recognize the value and experience that individuals of all ages bring to the table and foster a culture of respect and inclusivity.

We must work harder to overcome our biases and see people as individuals. Age and weight shouldn’t be factors in how we view ourselves or others; they are just a part of who we are.

Let’s create a more inclusive and supportive environment for everyone! Together, we can create a world where weight and age biases no longer hold us back.

Remember, Healthy & Happy bodies come in different Shapes, Sizes, & Ages.

Why Do My Joints Hurt During Menopause & Beyond?

I always hear, “Why do my joints hurt” during menopause and beyond. If you’ve experienced joint pain during menopause, midlife, and beyond, you’re not alone. So don’t panic; it is not what you might think sometimes.

As your body ages, it starts to change in ways that can disrupt your daily life. It is important to learn more about the changes that occur during menopause and about how you can alleviate the symptoms, including joint pain.

Joint pain can be a common symptom for women in their midlife as the levels of estrogen and progesterone in their bodies decrease, which can lead to changes in bone density and joint health. The hormonal imbalance shifts in midlife, especially fluctuating estrogen levels, can deeply impact your joints. (1)

Here are some common causes of joint pain in women during menopause and beyond:

  1. Osteoporosis is when bones become weak and brittle, increasing the risk of fractures. Women are at a higher risk of developing osteoporosis after menopause due to decreased estrogen levels.
  2. Arthritis is a condition that causes inflammation and stiffness in the joints. Women are more likely to develop arthritis than men, and the risk increases with age.
  3. Hormonal Changes: Changes in hormone levels during menopause can lead to joint pain and stiffness. Estrogen plays a crucial role in maintaining joint health, and a decrease in estrogen levels can lead to joint pain and inflammation. Another reason to elevate your current lifestyle choices into healthier ones is to be able to fight inflammation.
  4. Weight Gain: Women may experience weight gain during menopause, especially in the belly, which can put additional strain on the joints and lead to joint pain.
  5. Lack of Exercise or Activity: Lack of exercise can lead to weaker muscles and joints, increasing the risk of joint pain and stiffness.
  6. Inflammation: Estrogen helps protect against inflammation and has an anti-inflammatory effect on the body. However, as it shifts and declines naturally during perimenopausal and menopause, it can increase the symptoms of inflammation, sometimes chronic, including muscle pain and joint inflammation.

As early as in their forties, most women notice achy joints, stiffness, and other symptoms associated with menopause and beyond. Many seek a joint cream at CVS or the latest anti-inflammatory medication. But what if there was an easier way?

The good news is that there are things that you can do to help reduce or even eliminate the joint pain in your body!

Here are some things you can start working on Today to help you to be able to start Thriving and Living your best life.

  1. Strength Training regularly can increases bone mineral density, help strengthen and stabilize muscles around the joints and improve joint health. Plus, as a bonus, lifting weights can also help boost estrogen levels. (2)(3)
  2. Gentle Stretching can help ease menopause joint pain and is a non-medical form of pain management proven to reduce menopause joint pain significantly. Taking quick stretch breaks at work to doing yoga, T’ai chi, or pilates are great ways to help relax, help muscle flexibility, stretch out your muscles, and strengthen your bones. (4)
  3. MOVE More-Regular movement will help keep joints lubricated so they flex and extend more easily and with less pain. Try walking, swimming, cycling, yoga, and etc. Also, it helps to have an exercise routine that is not too intense or stressful on the body.
  4. Hydrate-We all know staying hydrated is crucial, but did you also know that it helps fight inflammation by flushing toxins out of your body? Ensuring you are hydrated daily can also help keep your joints well-lubricated.
  5. Eating a Balanced Whole Foods diet with lots of fruits, veggies, legumes, whole grains, complex carbohydrates, healthy fats including nuts and seeds, and lean protein will help reduce inflammation and pain. It also gives your body the nutrients you need, like calcium and vitamin D, which are essential in joint and bone health. Make sure to eat less heavily processed and refined food and sugars, and reduce your alcohol consumption.
  6. Over-the-counter pain relievers, such as acetaminophen or ibuprofen, will help manage joint pain.
  7. Work on Reducing Inflammation that causes joint pain. Women need to consider lifestyle changes that can help decrease inflammation, such as getting sufficient sleep, reducing stress levels, eating a nutritious and anti-inflammatory diet. If you need help eating more of an anti-inflammatory diet, I can HELP!

If joint pain is severe or persistent, it is important to consult a healthcare provider to determine the underlying cause and appropriate treatment.

Taking control of your health by making lifestyle changes can help alleviate and possibly eliminate joint pain caused by hormonal imbalances.

The best thing you can do is stay proactive about finding natural ways to help reduce inflammation and pain. Luckily, you can do many things to help reduce that pain and keep yourself feeling strong and thriving in your midlife and beyond.

“Reduce inflammation to treat the root of many issues. If your gut isn’t working right, it can cause so many other issues.” 

― Jay Woodman

Need help Thriving and Living your Best Life in Menopause, Midlife, & Beyond? I can HELP! Book a FREE 30 min Breakthrough call today.

Book your FREE Call to Start THRIVING NOW!

Flowing into Positive Benefits with Yoga in Midlife & Beyond

It’s no secret that yoga has you flowing into positive benefits in midelife and beyond, but did you know it can improve your health?

Think of your body as an engine that needs to be tuned. Practing Yoga is a great way to do this, especially if you’re looking for a way to energize your body and mind.

Yoga helps you live longer, prevents osteoporosis, improves posture and breathing, and increases energy levels.

It improves your overall health, both physically and mentally. It can reduce stress, enhance the quality of sleep, increase flexibility and strength in the body–all of which can lead to an improved mood.

Practicing yoga regularly can improve your energy levels; studies show that even just 10 minutes of yoga postures can increase energy levels by 20 percent.

Yoga is for everyone, regardless of age or flexibility.

If you’re not so young and flexible, you think it would be impossible to enjoy the benefits of yoga but yoga a great form of exercise for for women over 50.

In midlife and beyond, yoga can be particularly beneficial, as it can help with common physical and mental issues that arise as we age.

Not to mention that yoga also helps you sleep better because it encourages deep breathing that helps calm down anxious thoughts before bedtime (and if you’re like many and suffer from insomnia sometimes, this is super helpful).

Apart from these benefits mentioned above, there are many others, including: lowering blood pressure; increasing circulation; improving digestion; reducing inflammation (beneficial for those with arthritis); detoxifying the body (which can help clear up acne); increasing libido (great for boosting confidence in relationships); helping with depression/anxiety disorders through mindfulness practice, can help relieve neck pain, back pain, and headaches.

When we practice yoga, we connect with our inner strength. We become stronger in our bodies and minds as they work together to achieve balance and harmony. This allows us to be more aware of where we are in space, allowing us to move through life with confidence and gracefulness.

First and foremost, yoga can help improve flexibility, balance, and strength. As we age, our muscles and joints can become stiff and tight, leading to aches and pains. Yoga postures, or asanas, can help stretch and strengthen the body, reducing stiffness and improving mobility.

Yoga helps to improve your posture by stretching muscles that have become tight due to stress or injury; this in turn, enables you to stand taller with confidence as well as walk with better balance and poise. Stability is something vital as you age and to help prevent inuries or falls.

Yoga also boosts lung capacity by encouraging deep breathing, which allows more oxygen into the body – something we all need when we’re feeling stressed out!

In fact, regular practice of yoga can help you feel more vibrant, empowered, and alive than ever before. Yoga is an amazing tool that can help you live a healthier, happier life.

Overall, incorporating yoga into your routine in midlife and beyond can have a multitude of positive benefits for both your body and mind. Whether you’re a seasoned practitioner or just starting out, there’s no better time to start flowing into the benefits of yoga. If you’ve been thinking about starting a yoga practice but haven’t yet taken the plunge, what are you waiting for, now is the time.

Exercises You Can Do To Keep Your Body Moving Well in Midlife & Beyond

As we get older, our bodies undergo several changes that can impact our ability to exercise and see results. Your hormones shift, your target heart rate zone shifts, and we lose muscle mass each year.

This is one reason why the exercises you did in high school through your 30s may no longer be effective.

For example, our metabolism slows down, making it more difficult to burn calories and lose weight. Our muscles also tend to weaken and lose mass, making it harder to perform certain exercises or lift heavy weights. Additionally, our joints may become stiffer and less flexible, which can make it uncomfortable to perform specific movements.

It’s important to keep our bodies moving to maintain good health and prevent injuries.

Barre, Pilates, and Yoga are three popular forms of exercise that offer numerous benefits for women in midlife & beyond for the mind and body.

Here are some things you can do to keep your body moving well in middle age and beyond, along with some of the benefits of each exercise:

Barre

Barre workouts have several benefits, making them a great addition to your workout routine. Barre exercises improve posture, balance, and coordination. They require proper alignment from the top of your head to the ends of your toes, including focusing on your hips, spine, neck, and shoulders. This better body awareness can help prevent slouching and enhance your overall physical presence.

In addition to improving posture, barre workouts also help strengthen your muscles. The training style can help build muscular endurance and maintain muscle mass as you age. It also strengthens your core, arms, thighs, glutes, and pelvic floor, which can help with control and stability.

Overall, incorporating barre into your workout routine can help you build long, lean muscles while improving your posture and balance.

Benefits include:

  • Improves posture and balance
  • Tones and Strengthens muscles, especially in the legs, glutes, and core
  • Increases Flexibility and Range of Motion
  • Helps with Weight Loss and Management
  • Low-impact exercise that is easy on the joints
  • Strengthens Pelvic Floor

Pilates

Pilates is good for women in midlife and beyond for several reasons. According to the Cleveland Clinic, Pilates strengthens the core, improves balance and coordination, and increases proprioception (spatial awareness), resulting in more effective, balanced movement and a reduced risk of falls or other accidents. [2]

Overall, Pilates can be a great addition to an exercise program for women over 50, as it can help improve strength, flexibility, and balance, which are crucial for maintaining good health as we age.. It’s important to consult with a doctor before starting any new exercise program, especially if you have any health concerns or conditions.

Benefits include:

  • Builds core strength and stability
  • Improves flexibility and balance
  • Increases muscle tone and definition
  • Helps with injury prevention and rehabilitation
  • Improves posture and alignment


Yoga

Yoga can be a great form of exercise for anyone but especially for women over 50, as it helps improve flexibility, strength, and balance, among other things.

It’s also important to remember that yoga is not just about the physical postures but also about meditation and breathing techniques. These can help improve mental acuity, memory, focus, reduce anxiety, and provide overall health benefits, including pain management.[3][4]

It creates a routine that hits every aspect of your mind, body, and soul.

Benefits include:

  • Reduces stress and anxiety
  • Improves flexibility and balance
  • Help reduce inflammation, which helps to decrease aches and pains
  • Increases strength and muscle tone
  • Enhances mindfulness and mental clarity
  • Can improve sleep quality and duration

Walking

Did you know that walking for 20-30 minutes daily can offer numerous health benefits to people of all ages and fitness levels? 

Walking is a great exercise for women over 50 that can provide numerous benefits to overall health and wellness. According to the Mayo Clinic, regular brisk walking can help women over 50 maintain a healthy weight and lose body fat, prevent or manage various conditions such as heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, improve cardiovascular fitness, strengthen bones and muscles, improve muscle endurance, and increase energy levels.[1]

Strength Training

AND, last but not least…this is an important one for anyone, especially if you are over 40.

As we age, we naturally lose muscle mass at the rate of 1-2% each year, and after age 50, that rate may increase to 2-3%. This loss of muscle mass can lead to a decline in strength, changes in your metabolic rate and metabolism, your mobility, and balance, making it more challenging to perform everyday activities and increasing the risk of falls and injuries.

To combat this, it’s important to incorporate strength training exercises into your fitness routine. Whether you add barre, pilates, yoga, or weights in your mix, strive for doing 2-3 days of strength training a week.

Resistance training has been shown to help maintain muscle mass and strength, as well as improve bone density and overall physical function in older adults. Additionally, consuming adequate amounts of protein in your diet can help support muscle maintenance and repair.

Strength training has many health benefits for peri-menopausal, post-menopausal, and beyond:

  • It speeds up Metabolism (which will help shift that belly fat) and your Metabolic rate.
  • It helps improve Balance and Stability
  • It helps to balance your Hormones (testosterone & growth hormone)
  • Boost libido 
  • It helps prevent age-related muscle loss
  • Increases bone density in the spine and hips. Not only do we start losing muscle each year, but the loss of bone density occurs at a rate of 1.8-2.3% without resistance training in the spine and 1.0-1.4% in the hip per year for women over 40. However, regular resistance training has been shown to help maintain and even increase bone density, reducing the risk of osteoporosis and fractures.
  • Improves body composition.

Bottom line

All these exercises I have listed above are considered LIIT workouts (low-intensity interval training), which is also better for keeping your hormones balanced as high-intensity training can be super stressful on our hormones, particularly for females.

It’s important to note that a well-rounded exercise program for women over 50 should include cardiovascular exercise, flexibility, and range-of-motion movements, weight-bearing exercises for muscular strength and endurance, deep breathing, and body awareness exercises [6]

Incorporating Barre, Pilates, Yoga, Strength Training, and Walking into your fitness routine can improve physical and mental health, increase strength and flexibility, and improve overall well-being.

Make sure to always listen to your body and make modifications as needed to prevent injury and ensure that you’re getting the most out of your workouts.

Do you need help with motivation, accountability, or figuring out a well-rounded Wellness or Fitness Program that works for you in midlife & beyond?

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Vitamin D in your Midlife

Did you know that once you hit your midlife and beyond, your vitamin D production reduces in the skin? Up to 50% of the world’s population might be affected with Vitamin D deficiency due to a lack of sun, leaving many people deficient in vitamin D. It is the only nutrient your body produces when exposed to sunlight (1)

As we age, we tend to absorb less vitamin D than before.

Ensuring you are consuming or absorbing Vitamin D is crucial at any age, especially once you reach 40.

More people are spending more time indoors, wearing sunscreen outside, and eating a diet low in quality sources of vitamin D, increasing a deficiency.

As we hit 40, our bodies start going through changes, and we start losing muscle mass at a rate of 1-2% each year, which jumps to 2-3% after 50. Women start seeing shifts in hormones as well as testosterone in men.

Vitamin D can help protect against age-related changes as we age, along with other great benefits.

Why is Vitamin D important?

☀️ Supports Strong Bones & Lower your risk of Osteoporosis

☀️ Helps with Hormonal Imbalances

☀️ Helps Prevents Muscle Loss & helps strengthen muscles

☀️ Increase Body Immunity & Reduce inflammation

☀️ May aid and support weight loss (2)

☀️ Improves moods and helps reduce anxiety

Very few foods naturally contain vitamin D, but there are some foods you can consume to boost your Vitamin D with supplementing.

  • Salmon, herring, tuna, sardines, & shrimp
  • Egg yolks
  • Mushrooms
  • Fortified foods like Milk (even dairy-free), Cheese, Yogurt, Tofu, or Oatmeal.

And, of course, getting outside a few moments a day will also help with your Vitamin D levels, as it is called the “sunshine vitamin” for a reason.

Don’t let the lack of Vitamin D get in your way of Thriving and living your Best Life! Make sure to get your levels checked at your next physical appointment.

Need help boosting your Health, Wellness, or Fitness so you can Thrive & Live your Best self in your Midlife, Menopause, or Beyond? I can HELP! Book a FREE Success Call to see how.

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Massaging into Positive Benefits

Having a massage makes you feel pampered, special, and amazing. It is the best self-care there is. But, did you know that massage therapy has many health and therapeutic benefits, including mental and physical health?

Adding a massage to your wellness routine is one thing that is often overlooked and underrated.

Various massage techniques have been around and documented for centuries.  It is one of the oldest forms of medical treatment dating back to the Egyptians. You might even find pictures in Egyptian tombs of people receiving massages. 

You can find a large range of types of massages, but the most common are the Swedish, Deep tissue, Trigger, Sports, and Self massages like foam rolling or massage guns.

Here are some benefits that come with having a massage and even some fun facts:

  • FUN FACT: Did you know our skin has approximately 5 million touch receptors, 3000 in a fingertip?
  • FUN FACT: Did you know that Bob Hope had daily massages as part of his health regimen and lived to be 100 years old?
  • Massage therapy improves lymph flow through the body, relieving aches, pains, tension, and flu-like symptoms. It helps increase blood flow to muscles, connective tissue, and lymph nodes [5].
  • It has been shown to help alleviate pain for people experiencing chronic pain conditions and help reduce pain and stiffness in arthritis and carpal tunnel patients. (1)
  • A massage of any kind can help reduces the heart rate and can lower blood pressure.
  • A study has shown that office workers who are massaged regularly are more alert, perform better, and are less stressed than those who aren’t.
  • It can improve sleep and your duration of sleep. Research has shown that having a 60-minute Swedish or Deep Tissue Massage is equivalent to 6 to 7 hours of sleep. even though having a massage has so many positive benefits on increasing your sleep; you shouldn’t omit to work on a better sleep routine, making sure you are getting a minimum of 6-7 hours of sleep. Sleep is vital for your overall health, wellness, and fitness; it shouldn’t be overlooked or ignored. (2)
  • Help alleviate pain and improves fatigue, stiffness, and quality of life in fibromyalgia patients (3)
  • It has positive effects on anxiety and depression by stimulating the release of endorphins, the body’s natural painkiller, and the feel-good hormone. It also helps lower cortisol levels helping you relax and reduce stress, which also helps with your hormones. (3)(4)
  • Getting a sports massage helps increase energy and performance by having a better recovery with your muscles and body. Research has shown that athletes who receive a sports massage after exercise recover faster, heal quicker, have a better range of motion, and have less pain (6)
  • Foam rolling, also called self-myofascial release (SMR), is a form of self-massage. It is the best form of recovery as it helps reduce muscle tightness, soreness, and inflammation – while improving circulation & range of motion.
  • It can help improve the range of motion, enhancing flexibility, mobility, and balance.
  • Your skin is the largest organ in your body. A massage helps moisturize and soften your skin and also helps it detox better.
  • It helps eliminate toxins in your body, improves digestion, and helps reduce inflammation. (7)
  • Elderly people performing massage on their grandchildren have higher self-esteem and are less likely to suffer from depression-based conditions.

Remember that massage therapy should never be in lieu of seeking medical attention. Always consult your physician.

The bottom line is that massage therapy is safe and effective for people of all ages. It is a perfect addition to your Health, Wellness, & Fitness routine.

Foods for Seasonal Allergies Relief

It’s that time again when everything is in bloom, and the dreaded POLLEN Season is in full effect! 🤧

Looking for some relief with Seasonal Allergies?

When your cars, grounds, and the air are thick with that nasty yellowish mist of pollen, why not head to your Kitchen to help with your symptoms?

Here are some Foods that can help FIGHT your symptoms to aid in some relief.
  • Citrus Fruits-Vitamin C from Oranges, kiwis, lemons, grapefruit, and limes can help reduce histamines that cause sneezing and running nose from seasonal allergies.
  • Omega 3s from fatty fish like Salmon or fish oil, flaxseeds, chia seeds, and hemp seeds. Fatty acids can help decrease the narrowing of airways in asthma and some cases of seasonal allergies from their anti-inflammatory effects.
  • Ginger, fresh or dry, can help reduce inflammation that may help dry up mucus so you feel less stuffy by clearing up nasal passages, eyes, throat, and even joint pain. Ginger also has antioxidants to boost your immune system. (1)
  • Magnesium from bananas, almonds, cashews, pumpkin seeds, legumes or beans, wheat bran, and leafy greens may help you breathe easier. This is because it is a natural antihistamine, and it also has the ability to act as a bronchodilator. (2)
  • Green Tea in all forms, including matcha green tea, is antioxidant-rich and has anti-inflammatory protection against allergens.
  • Probiotics in yogurt or fermented foods like kimchi, sauerkraut, tempeh, miso, and buttermilk might be important in preventing and treating allergic rhinitis. It can also help improve histamine intolerance symptoms. This will help relieve your allergy symptoms and boost your overall quality of life.
  • Turmeric, fresh or dry, is a great super powerhouse herb and also a great anti-inflammatory. It can help slow the onset of symptoms caused by the allergy season by acting as a natural antihistamine.  (3)
  • Pineapple-Bromelain, found in pineapple, is an enzyme that may help relieve swelling and may help with congestion.

While these foods will not cure seasonal allergies or are meant to replace any treatment, they can help as part of your overall lifestyle, helping to reduce inflammation and allergic response… instead of sneezing and snorting your way through it.

What to Avoid when seasonal allergies are high and ways to limit pollen exposure.
  • Stay indoors on dry, windy days. The best time to go outside is after a good rain, which helps clear pollen from the air.
  • Check the pollen count using your weather app and plan your day when going outside. Even wear a mask.
  • Avoid lawn mowing, weed pulling, sweeping the porch, and other outdoor chores that stir up allergens.
  • Remove clothes you’ve worn outside and shower to rinse pollen from your skin and hair.
  • Try to resist leaving the windows open during the day. If you wish to have your windows or door open; do it before 9 am when the dew is still in the air.
  • Don’t leave your clothes outside to dry during the heavy pollen season.

The bottom line, when the trees and flowers bloom in Spring, you don’t have to suffer from seasonal allergies. Start arming yourself today to help fight or reduce your symptoms so you can enjoy the Spring & Summer weather.

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