Disclosure: The menopause series is not advice from professionals. It is a collection of stories and ideas that have helped women manage their menopause symptoms naturally.

That’s right, every woman is a goddess. Thanks to menopause, many lose confidence in believing they are worthy of such a title. The great news is that it isn’t difficult to regain the power to feel beautiful again.

Before getting into this month’s menopause tips, please remember that every woman is different. That’s why keeping a daily lifestyle journal is important. It will help ascertain triggers and the steps that work against the steps that don’t.

At the end of the April menopause article, it was advised that menopausal women who exercise should stop cardio training. No, women don’t need to stop cardio altogether. Finding the right balance is key, and exercise is a must-have during menopause. This doesn’t imply that women need to exercise every day or need a gym membership. Let’s dive into the details.

Cortisol is a hormone produced by the hypothalamic-pituitary-adrenal axis (HPA), or “adrenal glands.” It’s the body’s "fight or flight" response. Cortisol regulates blood sugar and suppresses inflammation. Cortisol boosts metabolism and controls blood pressure. It also improves memory and cognition. When cortisol is activated properly, it can do wonders for the female body. 

Lengthy high-intensity cardio generally increases cortisol levels. Like any stressor, exercise triggers the HPA, releasing cortisol. While this increase is typically temporary and beneficial for adaptation and recovery, excessive elevation of cortisol usually has negative effects.

Too much cardio can increase cortisol levels more than usual in menopausal women due to the already imbalanced hormones. It’s vital to keep stress hormones in check. The more cortisol is pumped through the body, the more stressed it becomes, lowering metabolism. A low metabolism means more unhealthy weight gain. 

According to the Observations from the Seattle Midlife Women’s Health Study, cortisol increases more during the later stages of menopause and beyond. This isn’t considering what can’t be said enough: “Every woman is different.” 

It’s a fact, proven by just about every study conducted by medical centers and campuses, that women need exercise. During and after menopause, cardio should be practiced at a lower intensity and for 10 to 30 minutes. Strength training, however, should be a menopausal woman’s main focus.

The University of Exeter in the UK studied 72 menopausal women between 40 and 60. The women who were not on hormone therapy were looking for natural ways to live a normal life again. 

For 12 weeks, all 72 women participated in 30-35-minute low-impact strength training sessions. At the end of the 12 weeks, 19 percent of the women increased hip function and lower body strength. Twenty-one percent increased full-body flexibility, and 10 percent increased mobility and stability. After four weeks, most women experienced muscle tone without gaining extra weight. 

There’s no denying that exercise is beneficial, but if you’re eating an unhealthy diet, don’t expect any changes. However, with the right diet and exercise regimen, women can transform their bodies and feel like they’re 20 again. 

Some women do well exercising three days per week, others need to exercise four or five days every week. The key is to include your exercise routine as part of your daily journaling, so it’s easier to determine which works best: three or five days of exercise per week.  

Don’t be fooled by the word “exercise.” During menopause, any movement is exercise, including walking and yoga. Strength training is important during and beyond menopause because it is crucial for overall health. It also helps tighten menopausal saggy skin (yes, even the gut and glutes). 

Using weights is the best way to get and stay fit during menopause and beyond. Water bottles, sandbags, brooms, etc., can be great alternatives to traditional gym equipment. Looking up the exercises online or in fitness magazines is an easy way of learning the variations and techniques. Here is a list of exercises women can practice at home:

• Squats

• Planks

• Push-ups

• Deadlifts

• Lunges

• Calf-raises

• Rows

• Overhead press

• Bicep curls

• Tricep extensions

Many menopausal women wonder why they can’t lose weight or tone their bodies even when exercising. The simple solution is that they could be overdoing their exercise routines or not eating the right foods. 

Diet is the biggest component in saying, “Goodbye!” to menopausal symptoms. Diet is life or misery for ALL menopausal women. In June’s article, we will tap into the exact ingredients and how many grams of what to eat to kick menopausal symptoms to their final curb. 

In the meantime, consider increasing lean proteins and cutting back on refined carbohydrates (sugars). Hundreds of goddesses who follow a high (lean) protein and low refined carb diet stop experiencing menopausal symptoms in less than 24 hours.

https://pmc.ncbi.nlm.nih.gov/articles/PMC2749064/

https://news.exeter.ac.uk/faculty-of-health-and-life-sciences/first-of-its-kind-study-shows-resistance-training-can-improve-physical-function-during-menopause/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9864448/