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Exercise During Menopause: Do’s and Don’ts (Natural Anti-aging Technique by Kristen). ®Juveriente

As a woman’s body transitions through menopause, learning how the body energizes in this new cycle is important. Rather than comparing the body–changes in weight, changes in skin, changes in emotion–to how it was, this is a season for reflection, for embracing what the body is becoming. While more and more women are learning how to sync their exercise to their menstrual cycle, exercising more in their follicular and ovulatory phases and resting more during the luteal and menstruation phases, women going through menopause and perimenopause are invited to learn and listen to what their body needs regarding exercise. Do you have energy for group classes? New classes like dancing or cycling or Zumba? Or is your body craving individual activity, like running or walking, or gentler movements like stretching and yoga? A balance of cardio and strength training with flexibility work is a powerful program, and it’s important not to fall victim to some of the biggest exercise mistakes during menopause.

Strength Training Vs. Cardio

As some women experience weight gain during menopause, an increase to cardio and strength training exercises is a great way to burn extra calories while still enjoying movement and increasing muscle. Many women make the mistake of just doing cardio, hoping to avoid weight gain, but that’s missing the vital component of increasing muscle mass. Strength training in short intervals, 30 minutes of squats, lunges, and weightlifting, is a great place to start. Focusing on the large leg muscles is also recommended by researchers who study menopause. If weight lifting is new to you, starting with light weights is recommended. There are also many classes at gyms that are introductions to strength training, as well as libraries of videos online.

menopause exercise benefits

Walking Vs. Swimming

Similarly, many women who prefer cardio exercises like swimming and cycling miss the importance of putting weight on the muscles, doing exercises like walking and running. The more weight the skeleton can bear, the less likely studies say it is for menopausal women to develop osteoporosis. One study of 60,000 postmenopausal women showed that when they walked at a fast pace 4+ times a week, they had a lower risk of hip fractures compared to those who did not walk as fast or as much during the week. While exercises like swimming and cycling are also important, aim for a balance of aerobic activity that impacts the skeletal system as well as improves muscle mass.

Preparing the Body: Warming Up and Stretching

When beginning a new exercise regimen, or continuing the regimen that’s been in place for decades or years, it is recommended that women going through menopause spend more targeted time warming up and stretching after a workout. Research done by the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City found that older bodies need a longer warm-up to prepare and loosen muscles and joints. 10 minutes of quick activity can suffice. Jogging in place, active stretching, exaggerated knee lifts, and arm swinging can all help get the blood flowing. Similarly, it’s important to stretch after exercise to properly transition the body to a more stagnant state. One of the ways to do this is through yoga and balancing activities.

Yoga and Balance

Accompanying the physical changes of menopause, there can be moments of tension with the changes that occur. Yoga and meditation are possible modes of calming the mind through those transition times. Not only can these practices which focus on daily presence, deeper breathing, and targeted strengthening help the mind, but a study by the Journal of Sexual Function showed that they can help increase sexual function for women over the age of 45. Incorporating stretching along with a yoga practice is important to keep joints loose and flexible, and stretching can be woven into any exercise regime. Stretches also help the body improve its balance which, studies have shown, can decrease as women enter menopause.

menopause exercise routines

Getting Started with Weekly Exercise

The Centers for Disease Control and Prevention recommend that women under 65 should aim for at least 150 minutes a week of moderate-intensity aerobic exercises, like walking, cycling, or swimming. On top of that, doing 30 minutes of strength training twice a week, as long as there’s a day of rest between these sessions, is also encouraged. Yoga can be added according to what each individual feels they need, but balance stretches, warm ups, and stretching after exercise should be practiced frequently. These recommendations don’t have to be followed exactly, but they are a great place to begin when thinking about what a body needs as it transitions through menopause.

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Reducing Inflammation Naturally (Natural Anti-aging Technique by Kristen Sawyer). ®Juveriente’s Blog

Creators, teachers, and health enthusiasts often say that you don’t need to reinvent the wheel; most things have already been tested, proved, and experienced. When it comes to combating inflammation, a difficult effect of aging and a product of older injuries, gastrointestinal challenges, and other bodily shifts, it is important to stick to the secrets of centuries past.

Turmeric as Anti-Inflammatory

India produces over 95% of the world’s turmeric, and Indians have used turmeric for millennia. The active compound of turmeric, curcumin, holds most of the healing and anti-inflammatory power. Through ayurvedic medicine, the oldest known system of medicine, turmeric has factored into various healing remedies. When a child falls, the mother will often give her a cup of warm milk with turmeric. Daily doses of turmeric, the yellow-gold spice that can be bought in most grocery and health stores in the U.S. now, have been noted for their ability to minimize inflammation. Curcumin, the active compound, has been studied for reducing effects of osteoarthritis and arthritis.

How to Consume Turmeric

Consumption of turmeric can occur in many forms. Ayurvedic doctors often recommend incorporating it into daily cooking practices, rather than taking a capsule. The spice, slightly spicy, pairs well with curry, cinnamon, and cloves. You can drink it with warm milk or water, or in a tea, as many companies now sell turmeric tea. In general, it’s recommended not to have more than 3 mg/kg per day. Also, turmeric is best absorbed into the body when it is taken with a healthy fat source, like avocado, or when it is paired with black pepper which has an activating compound, piperine, which helps the turmeric infuse into the body.

Ginger and Gingerol: Soothe the Body

Ginger, when consumed in powdered or the raw root form, is an excellent source of anti-inflammation properties for the body. The active compounds in the root, gingerol and zingerone, have been studied for their abilities to reduce the effects of colitis, kidney damage, diabetes and cancer. It also can fight oxidative damage, the accumulation of harmful free radicals, or toxins, in the body through food, the environment, and cleaning and beauty products. Ginger, like many spices and roots, must be taken in doses. It is recommended not to consume more than 2-3 grams, as an excess can cause digestive issues or heartburn. It is a warming flavor, often paired well with clove, cinnamon, curry, and cayenne pepper. When cooking with ginger, it can easily be used to coat poultry, fish, or vegetables. There are also many teas that are infused with ginger, or a simple boiled water with ginger can suffice.

Cayenne Pepper: Spice of Life

turmeric cayenne pepper anti inflammatory — Cayenne pepper anti inflammatory

Though a spicy food doesn’t typically conjure images of anti-inflammation, cayenne pepper contains capsaicin, the compound that makes the pepper hot, and that also helps with inflammation. The pepper also contains antioxidants, flavonoids and phytonutrients that break down free radicals at a cellular level, leading to less inflammation. Recommended doses, according to University of Maryland’s Medical Center, is between 30-120 mg. It can be consumed in powder form, added to food, or taken as a supplement.

Getting Started with Anti-Inflammation

These three sources of anti-inflammatory properties can be incorporated into the daily diet in a variety of ways. Start with one and notice if there are any improved effects in the body. From there, begin to incorporate other foods that can reduce inflammation and, combined with a healthy diet and exercise and plentiful amount of water, enjoy the benefits of a more relaxed body.

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Magical Remedies in Your Backyard (Natural Anti Aging Techniques #3 by Kristen Sawyer).Juveriente®

It’s amazing how the skincare industry can advertise a thousand different creams, each with a promise of a miracle cure for sun spots or laugh lines, when one of the most powerful remedies waits in your own backyard and the grocery store. Aloe vera is one of the best remedies you can apply to your skin, both during menopause, which can cause the skin to dry, as well as part of a daily routine to hydrate, nourish, and love the skin a little deeper.

Aloe vera has long been known as a cure for burns. Whenever a child gets a burn on the hand from touching a hot dish, or a teenager spends too much time out in the sun without sunscreen, aloe vera is the go-to remedy. But this succulent, part of the Asphodelaceae family, contains a powerful cocktail of antioxidants, vitamins, and enzymes. It is powerfully anti-inflammatory, and inflammation is one of the major struggles with aging. Aloe vera, when applied topically, works as a smooth exfoliant. The enzymes gently cleanse away dead follicles, and can help prevent future signs of aging.

Renewing the Skin

aloe vera gel benefits for skin — aloe vera gel for skin

The triple dosage of beta carotene, vitamin C and E all help provide the skin with more elasticity as the antioxidants smooth and nourish the contours of the face. Simultaneously, the giberellin in aloe vera acts as a growth hormone which helps the skin heal old scars or wounds. This same ingredient can work with sun spots as well. The combination of these active ingredients and the antioxidants help to create a mask that soothes and cleanses at the same time.

Applying the Green Gel

Incorporating aloe vera into a daily routine is simple. If your skin is oily, aloe vera can work as a moisturizer as well, meaning you can apply it in the morning after cleansing the face. At night, after cleansing, gently rubbing aloe vera into the face and neck is all that is required. You can cut a stem from an aloe vera plant if you live in an region where the succulent grows or where you can grow one inside. You can also buy the processed aloe vera gel at the store, though the actual plant is best. Cutting the stem of an aloe plant is a small practice in gratitude in and of itself. If you want to add an extra dose of healing power, look for an aloe vera gel that also contains the oil of calendula, a flower known for its healing properties and strong antioxidants.

Aging Gracefully

Ultimately, when the body ages, the greatest remedy to the process is the powerful act of acceptance, of leaning into aging with grace and curiosity. Everybody is different, and the skin often holds the woes of decades prior. The layers of the skin show damage that was inflicted years before. Too much tanning, battles with acne, scars from times long ago–these are the current decorations that the skin holds. Every woman’s skin is her own story. By applying a gel, like aloe vera, with care is not just to nourish the skin with simple, natural ingredients; it is also a ritual in self-love. Rubbing soothing aloe vera into the skin, looking at your beautiful eyes in the mirror–these small practices are curative in and of themselves. Your skin will thank you, but your heart will be even more grateful that you’re taking time to look at the beautiful woman you are, to love each line as the laugh that it held, and to nourish the skin that has carried you through this world thus far. That skin, your body, are prepared and preparing for many more adventures to come. Menopause is by no means the end. It is a new beginning.

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Ease the Mind, Love the Self (Natural Anti-Aging Techniques #1 by Kristen Sawyer).™Juveriente’s Blog

Are you struggling to fall asleep at night? Do you feel like your mind is running on overdrive with all that you have to do? For women entering into their menopausal cycle, at whatever age that cycle begins, estrogen depletion can cause a series of symptoms. At the neurological level, menopause can manifestas loss of memory, mood swings, fatigue, and irritability. This process of the body fluctuating is natural, but it doesn’t have to be life-changing. It requires is more attention to the self, an opportunity to take time to better understand what your body and mind really need.

One of the best ways to do this is to create time in your day for personal reflection and mental exercises. There are many benefits that are proven when the mind activates through various activities, like crossword puzzles or mind games, but one of the timeless practices that can truly help during this time of transition is meditation. Meditation, and the accompanying practice of mindfulness, have been buzz words in the United States for the last few years. Though they may seem like a trendy solution, the history of these practices is rooted in daily integration.

There is nothing new that you need to become more mindful. There is no program you need to buy, nor any class you need to take. Becoming mindful, and carving out time to meditate, is really just giving the mind time to relax, to recharge, to accept the changes that are happening at a hormonal and personal level.

A Mindfulness Exercise for the Mind

Menopause Meditation

During menopause, many women question their own identity. What does it mean to be woman without the cycle that has governed, in some extent, your body for the last few decades? What it means is that you are at a time of redefining, of clearing out the old to make room for the new. A meditation exercise can be woven into the morning or evening routine. These practices help align the mind with intention of the body. They can also help focus the brain so that the feelings of irritability, of moodiness, of lack of focus can be addressed.

Body Scan

As one of the core practices of mindfulness-based stress reduction, a method of mindfulness pioneered by Jon Kabat-Zinn, the body scanis an opportunity to check in with each part of the body, to reconnect all of the parts. This exercise can take as long as you have, from 5 minutes to 20 minutes.

Materials: A comfortable chair, yoga mat, or place on the floor; a timer if wanted

The Practice

Find a comfortable seat or lie down on the ground. However you want to be is fine. Close your eyes and begin by slowly counting your breaths, in and out. A breath in and a breath out count as one. The second breath in and out count as two. Do this up until ten full breath cycles, and then repeat. After counting for a few cycles of ten breaths, you will notice your mind feels more malleable, less chaotic with its thoughts. Now, it is time to check in with the body.

Begin with your left foot. Draw your attention to that foot. Envision it. What is it feeling now? Is it cold? Warm? Tingly? Whatever you feel, that is fine. There is no right or wrong way to feel. Just note the feeling. Then move your mental gaze up to your left calf, your knee, your thigh. Ask yourself as you scan each part of your body–How is this part of my body feeling?

Work your way from your legs to you abdomen, your stomach, your chest, your arms, your neck and shoulders, and finally your face and your mind. If you feel your thoughts begin to wander, just let them do so. You don’t have to corral your thoughts as if you’re training a wild stallion. Let the thoughts pass. Keep bringing your focus back to where you are in your body. When you conclude scanning your whole body, before you open your eyes, pay attention to how your body in general feels. Is it lighter? Do you feel less stressed? Open your eyes slowly, smile at yourself, at the time you’ve taken for you.

Love Mind, Love Self

This exercise can be repeated whenever you need to take a few moments to reconnect with yourself. Remember, more than anything, that during this time of transition it is important to be gentle with yourself. Approach the process of menopause through the lens of curiosity, trying to better understand what is happening in your body and what it wants as it changes into this new season of life. It is a season that is full of new blossoming, of new opportunities. It is a rejuvenation into the next phase, and a clear mind is one of the ways you can best support yourself as you transition.

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