This week, it’s about women's health with strategies for vitality in midlife and menopause 🚺
I refuse to accept that a woman over a certain age is "past it". Women in the West often struggle in their mid-years with menopause along with weight gain, aching joints, tiredness, irritability, and depression. All these symptoms are signals of a deeper issue, and they are most definitely not something you have to accept as normal in middle to later years.
The Midlife and Menopause Wake-Up Call
It can be said that your actions today create your tomorrows. The middle years and menopause can feel like a profound slap in the face if daily habits and emotional traumas formed in earlier years have never been addressed—it now all seems to land at once.
Today, I’m sharing what has been working for me. Natural health, fitness coaching, nutrition and the power of faith and mindset are my passions. But back in my earlier years, I unknowingly sabotaged myself through extreme workouts, a Diet Coke obsession, and regular alcohol consumption. No wonder that, with a family to take care of, work, and other external pressures, I was constantly longing for deep sleep and rest. My biggest fantasy was a night alone in a hotel spa, crisp cotton bedsheets, a tray of tea, and a good book. The actor Jim Carey famously said, "depression is the need for deep rest"
Around the age of 50, I suddenly noticed workouts were no longer energising but instead leaving me out of action for several days. Well-meaning people who didn’t truly understand women's bodies would say, “It’s just your fitness levels—you need to do more.”
How could that be? I had never missed a workout since age 17. I trained throughout both pregnancies. At 48, I was a black belt in kickboxing, training twice a week, and swimming miles in the pool or open water. And now I needed to do more? That didn’t make sense to me. I could feel my body slowing down, and even those closest to me noticed it.
Don't think doing more will fix the problem; in reality, making some simple quality adjustments and doing less is the answer. Otherwise, we’re in a constant battle against ourselves.
Reclaiming Health Through Simplicity in Menopause
Externalising all our health concerns to pharmaceutical-trained doctors is not always the key to vitality—it’s often the key to suppressing our deeper issues and symptoms, which are the body’s vital warning signals.
In the modern world, humans have gradually drifted from their natural instincts. Like all nature, we already instinctively know how to care for ourselves using our natural environment.
The answers are simple. Many believe being healthy requires gruelling hours in the gym and strict diets. Yet, what is truly difficult is feeling sick and tired all the time, especially during menopause.
It only takes a teaspoon of self-discipline to make small changes—changes that lead to a healthier, more vibrant tomorrow. It doesn’t have to be everything all at once, creating the illusion of a mammoth mountain to climb. Small steps still get you there.
What’s Working for Me in Midlife and Menopause
At almost 54, I feel in the best shape of my life, both mentally and physically. Here’s a combination of what I do:
Movement and Exercise
- 🌱Walking outside in nature with a weighted rucking pack replaced running, which hurt my back and knees. It is recommended to begin with 5-10% of your body weight. Find different walking routes and a good podcast or audiobook to listen to.
- 😓No more vigorous cardio workouts. Instead, I do 10–45 minutes of strength training twice a week with light weights, gradually lifting to my maximum. If I’m not in the mood, I do a simple 10-minute arm or leg workout. Or swimming with ease and enjoyment.
Mind and Sleep Health
- 🪷 Finding stillness and grace through meditation and mindfulness.
- 🛌 Bedtime Bible stories help me relax. Find a sleep meditation that works for you.
Nutrition and Supplementation for Menopause Support
- 🛀 Magnesium baths and supplements. Always check the quality of your supplements—supermarket and Amazon purchases don’t always guarantee good quality.
- 💪 Creatine supplementation. A game-changer for muscle definition, strength, energy, and fitness.
- 👧 Bio-identical hormone treatment. Not a magic fix, but an excellent tool alongside other lifestyle changes. Consult a specialist.
- 🥑A natural diet. If there were no supermarkets, what would you eat? That makes more sense than second-guessing everything. No strict diets—just eating more natural foods.
Lifestyle Adjustments for Midlife and Menopause
- 🍷 Eliminating alcohol. This has been another game-changer—better sleep, clearer mind, and heightened energy.
- 👻 Protecting my energy. Cutting out toxic relationships with people who drain me—this needs no further explanation.
- 🪔 Essential oils. Nothing like a few drops of essential oil rubbed into your hands and inhaled, then rubbed onto your chest and the back of your neck. I love lavender, clary sage and orange. Peppermint is amazing when combined with a carrier oil for a quick pick-me-up and recharge. My current favourite essential oil is Frida Floral by Ecodrop. Its a beautiful blend of lavender, ylang ylang, palmarosa, mandarin and lemon. They believe that empowered women support women so 100% profits go to hand-picked individuals without middle men or organisational involvement.
- 🌄 Mornings: I used to wake up with morning anxiety. Over time, and with some practice, I have learned to override the voice in my mind attempting to hold me back. When I wake up and become aware, I immediately shift my thoughts to positive, uplifting words. I step outside, take a deep breath of fresh air, and give thanks for the simple joys we often overlook.
Your health is in your hands. Honour your mind and body, make small, sustainable changes, and start feeling like your best self again.
You really do deserve it.
Disclaimer: This article is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making any changes to your diet, exercise, or healthcare routine.
Helpful resources
Creatine: https://pubmed.ncbi.nlm.nih.gov/33800439/ https://pubmed.ncbi.nlm.nih.gov/12560406/
Alcohol & Menopause: https://pmc.ncbi.nlm.nih.gov/articles/PMC6676683/
https://pubmed.ncbi.nlm.nih.gov/39180900/
Bio-identical Hormones: https://pubmed.ncbi.nlm.nih.gov/19179815/
Magnesium: https://pubmed.ncbi.nlm.nih.gov/28392498/
Benefits of weighted vests: https://pubmed.ncbi.nlm.nih.gov/10995045/
Dr Josh Axe is an excellent resource in supporting natural health.
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