My elbow hurts doing push-ups, my shoulder hurts doing press-ups, my knee hurts when I do single-leg work, and I feel my Achilles when skipping.
Joint pain?
Welcome to the world of peri, menopausal and post-menopausal women.
When you hit 45 and beyond, the body becomes inflamed due to the lack of hormones to counteract the inflammation.
Our body can't get away with inflammatory food and lifestyle as it used to.
A new approach and care for your food and how you live your life are inevitable if you want to continue living with freedom and autonomy in your 40s and beyond.
Inflammation leads to tendinitis, tennis elbow, Plantar Fasciitis, Arthritis and many other itises.
Here are a few tips that I give to my clients from my 45+ Wellness & Fitness Program:
You can start by following an anti-inflammatory diet, excluding sugar, white flour, processed food, fried food, and, sadly, yes, you know what ... alcohol.
Increase your consumption of veggies and fruits.
Include supplements such as fish oil, collagen, Turmeric and magnesium. They all have anti-inflammatory properties.
If you need more help with a personable approach, please reach out.
Updated: Apr 3
After the 40s, our body becomes more insulin resistant because of the hormone change.
Every time we eat a high-carb, significantly refined carb, it becomes sugar, and our body stores it as fat around the belly instead of using it.
Sadly, we don't deal well with bread, pasta, pastries, pies, biscuits, and crackers. This is one of the top reasons a woman over 40 puts weight around the belly.
The good news is you can still have your moment of high carb content and use it if you eat at the right time when the body cells will be open to receive and use that bread. This is within 30 minutes after exercise, strength or HIIT training.
My program teaches strategies to change body composition after the 40s. I look into your goals and needs and work with you to give you science-based strategies to help your body work for you and mitigate the effects of hormone change.
Want to know more? Please send me a message.
Ten strategies to get back into your sleep routine
Lack of sleep is associated with weight gain. When we sleep, we produce the human growth hormone (HGH), which helps you burn fat, build muscles and recover faster; getting fewer than 7 hours, your HGH production stalls.
Increase of appetite - You are more prone to overeating when you are tired; there is a higher level of ghrelin- appetite stimulator, and a lower level of leptin ( appetite suppressor)
Increase stress levels- which sets the stage for insulin resistance, increasing abdominal fat storage ( which women in perimenopause or menopause don't need)
What you can do :
First thing in the morning, have some natural light on your face. Before reaching for your phone, look towards the sunlight. This helps to reset the circadian rhythm, our biological clock.
At night, dim the light around the house and use more indirect lights instead of direct lights.
Avoid blue light screams 1 to 2 hours before bed.
No TV, computer, or electronics in the bedroom; leave the bedroom only for sleep and intimacy.
Have a warm bath before bed.
The bedroom temperature needs to be cool.
Use smell scents such as lavanda.
Have your last meal 3 hours before bed.
Avoid coffee, coke, or black tea after 3 pm.
Keep a pad and pen beside the bed. If you have a busy mind, write down what is occupying your mind before bed.