Today, let's dive into a topic that's close to my heart and, I believe, vital for every woman in her forties – syncing workouts with the ever-changing dance of hormones during perimenopause.
First things first, perimenopause isn't a sudden awakening; it's more of a gradual transition that can start as early as our mid-30s and gracefully extend into our early-50s. So, if you've ever wondered about the magic age when perimenopause kicks in – congratulations, you've arrived.
Now, let's talk about exercise, the unsung hero of our well-being. We all know it's a core pillar of health, but the real game-changer lies in understanding how to sync your workouts with the unique hormonal symphony playing within your body.
Contrary to what mainstream media might have us believe, more isn't always better when it comes to fitness, especially in our 40s. Intuitively, many of you already know that doing the same workout every day isn't optimal for our ever-evolving bodies.
So, what's the secret sauce to real results and a healthy life?
It's embracing intuitive movement.
From the early thirties onwards, our bodies undergo subtle but significant changes, losing about three to eight percent of muscle mass per decade, a number that spikes to 10 percent post-menopause. This phase, often referred to as perimenopause, demands our attention and care.
The good news?
Exercise, especially strength training, emerges as a powerful ally during perimenopause. Strength training becomes a beacon of hope, minimizing muscle and bone loss, reducing the risk of osteoporosis, and supporting healthy hormones.
Estrogen, a crucial hormone, takes a dip during perimenopause. It stimulates bone and muscle growth, making it vital for combating osteoporosis and joint injuries. Progesterone, the calming hormone, also gets a boost through exercise, alleviating mood swings and anxiety.
Cortisol, our stress hormone, plays a significant role too. Elevated cortisol levels, often a consequence of our modern, sedentary lifestyle, can impact our health negatively. Exercise steps in as a superhero, naturally balancing cortisol and insulin levels, contributing to a healthier, more energized version of ourselves.
Now, how do we translate all this knowledge into our workouts?
It's all about intuitive movement and understanding the ebbs and flows of your hormonal cycle. Days when you feel less hungry align with your follicular phase, akin to spring, making it ideal for trying out new classes or activities.
Ovulation, or the full moon if you're syncing with lunar cycles, signals the time for robust strength workouts, lifting heavier weights for fewer reps, since testosterone levels are naturally higher. The luteal phase, marked by food cravings, invites gentler exercises like Pilates or barre classes, adapting to your fluctuating energy levels. And during your menstrual phase, when rest takes precedence, a restorative yoga or a walk can do wonders, reducing cortisol levels and promoting natural progesterone production.
So, why am I sharing all this? Because it's time to bid farewell to confusion and welcome empowerment. It's time to feel inspired and eager to move our beautiful bodies. I've personally experienced feeling more fit, healthy, and energized in my forties than I did in my 20s and 30s. Trust me; it's possible for you too.
In a nutshell, focus on the right type of exercise, prioritize strength training with deadlifts and squats, incorporate balance-boosting exercises, and choose movement that feels good and enjoyable rather than stressful.
Your journey to a healthier, more vibrant you starts now. Embrace the power of intuitive movement, and celebrate the beauty of synchronizing workouts with your amazing hormones.
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