The Flipping 50 Show
Measuring fitness in menopause is complicated. I’m going to take a stab at this and let you know that if you’re not measuring beyond your weight, body composition, inches, and muscle mass at regularly scheduled intervals, you’re doing a disservice. We get all up in the business of burning calories (wrong goal), having it “feel hard” (sometimes the wrong goal), and forget to measure strength (did you see Olympians test grip strength??? Impressive!) and how well your training is actually helping your HEART. Let’s go there. Yes, you want to gain lean muscle. It immediately improves...
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50 miles for 50th bday? Running long in midlife isn’t the first thing (or second) I recommend to women. But what happens when your peak estrogen levels were at least a decade ago? What if you’ve got a crazy goal, want to go for it, and you know how to interpret reactions and respond accordingly? Come on this unique trail as I interview a friend and colleague around her idea of a fun birthday party that not all of us will appreciate the same way. My Guest: Margaret Floyd Barry is a functional nutritionist, author, speaker, educator and advocate of optimal health through nutrition of adult...
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This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning they’ve flipped over them! It’s crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense. Increase Water Intake to Boost Hydration Increase Protein Intake Thermogenic effect of food - almost 30 percent of it goes to digest and breakdown Muscle protein synthesis even - 30% of it toward digestion Even without resistance training there is a muscle protein synthesis Sleep More Consistently Release of testosterone and growth...
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Natural Solutions to Restorative Sleep in Menopause Restorative sleep in menopause can be elusive, I think we can all agree on that! Whether perimenopause or post, fluctuating hormones combined with chaos that midlife can be, can kiss sweet dreams goodbye. But it’s the exact opposite of what you need to most easily make weight loss or muscle gain and focus easy to access again. My Guest: Dr. Eric Dorninger is a Registered Naturopathic Doctor and Licensed Acupuncturist, graduated from Bastyr University, after earning a B.A. in Kinesiology from the University of Colorado and completed EMT...
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Research about menopause right now is finally beginning to really get its moment. Or is it? What’s something you can trust? And what’s stated as “science-based” or “science-backed”? What can you trust and what should you question? Think of this as a crash course in Research 101. In fact, I think that was a required course my first semester in grad school. The content is as important or more today when you have influencers talking about studies, in fact sponsoring their own to back up their products. You see both experts and influencers on line and are left to sort out one from the...
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Do you want to defy aging naturally and not with botox or fillers? This is a no-judgment zone. I am guessing that if you have opted for Botox or filler, you think twice about it. Wondering about somewhere more fun to spend that $500 with no toxic effect or superficial fake and dead-giveaway that a frozen face is? This is your episode if you love health, wellness and you want to look and feel your most beautiful. My Guest: Trina Felber is a Clean Beauty Expert and the Founder of Primal Life Organics, where she creates natural dental and skincare products. She empowers women to achieve youthful,...
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The short answer is yes. The long answer here in this episode is how. Using a weighted vest with osteoporosis comes up frequently as a question. Whether or not you have osteoporosis, stay with me, as I will talk about the overall benefits and science that’s been out since at least 2000, perhaps as long as I’ve been using my weighted vest. Questions I’ll Answer in this Episode: Can you use a weighted vest with osteoporosis? [00:06:20] If so, how do you get started safely? [00:09:30] What weight should you be using? [00:39:00] What if you have already fractured? [00:06:30] What if you...
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Dreaming of traveling but your friends aren’t? How can we step up our game and really get the adventure and bucketlist life we want? I challenge you… and me to take the trip we want. Traveling alone is not just a destination trip, it’s very possibly a destination to yourself. How liberating would that be. My Guest: Peter Mangan is a visionary leader in the positive aging sphere, bringing a wealth of experience in fostering meaningful connections with older adults and igniting their passion for travel. Inspired by his father, Peter's journey highlights the transformative power of travel...
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Have you ever wondered if it’s possible to begin lifting heavy weights during midlife, perimenopause, or menopause? Let’s talk about how lifting can be very beneficial to your bones, connective tissues, and everyday life. For beginners, you have to start slowly and surely, lifting until we feel that sweet spot. And for those lifting for some time now, let’s discuss the safe progression of lifting weights. Notable notes in lifting during midlife: Don’t rush going heavy. Let your connective tissues adapt. Understand your muscle fatigue and know when to stop. Listen to your body when to...
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The damage of diets, and often in midlife, a lifetime of it can be the limiting factor in your weight loss, your fitness, and your longevity. Girls start dieting as early as 13, sometimes even younger, leading to lifelong struggles with self-image. We talk with a male trainer specializing in helping women in their 50s get in shape. Curious about his career path? So I asked and here he is. You’ll be glad you stayed for this one, and stay till the end if this resonates with you. Joe is giving away 3 months of coaching to one of our listeners and I’ll tell you how to be eligible at the end of...
info_outlineThe Role of Exercise in Menopausal Mood Management
Feeling the mood swings that come with menopause? Crazy for a better mood in menopause? You're not alone. This episode dives into how regular exercise can be a powerful tool for managing mood, reducing anxiety, and boosting overall well-being during the transitional phase to menopause. Get ready to feel empowered with every step, stretch, and lift.
Questions We Answer In This Episode:
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- How does physical activity impact mood during menopause? [00:01:00]
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- What types of exercise are most effective for mood management in menopausal women? [00:12:40]
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- How does exercise reduce symptoms of anxiety and depression linked to menopause? [00:12:40]
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- What are easy ways to incorporate more mood-boosting activities into daily life? [00:17:00]
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- How long should you exercise to feel the mood-enhancing benefits? [00:17:20]
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- Can exercise routines be adjusted based on menopausal symptoms? [00:16:20]
- Hormonal Fluctuations: Declining estrogen and progesterone levels affect neurotransmitters like serotonin and dopamine, which regulate mood and well-being, causing mood swings and anxiety.
- Sleep Disturbances: Menopause-related sleep issues, such as difficulty sleeping and poor sleep quality, worsen mood swings and anxiety due to disrupted sleep patterns.
- Psychosocial Factors: Life changes during menopause, including shifts in roles, relationships, and concerns about aging, contribute to stress and mood disturbances.
- Neurological Changes: Lower estrogen levels impact brain function, affecting emotional processing and stress response, making women more prone to mood swings and anxiety.
- Physical Health Changes: Symptoms like hot flashes, night sweats, and physical discomfort add to emotional distress and anxiety, further destabilizing mood.
The study "Impact of Physical Activity on Physical and Mental Health of Postmenopausal Women" by S Kalra, J Yadav, and P Ajmera reviews the benefits of physical activity and psychological health for postmenopausal women.
The physical benefits of exercise include improved cardiovascular health, increased bone density, and enhanced overall physical functioning. Psychologically, regular physical activity reduces symptoms of depression and anxiety, enhances mood stability, and mitigates mood swings and irritability often associated with menopause.
Different types of exercise programs, including aerobic exercises, strength training, and flexibility routines, all positively impact mental health outcomes for postmenopausal women. The study consolidates existing research, highlighting exercise as a comprehensive therapeutic tool for managing menopausal changes.
Other Episodes You Might Like:
- That Gut Feeling is Real How Gut Impacts Mood: https://www.flippingfifty.com/that-gut-feeling/
- 7 Mental Health Benefits from Exercise That You’ll Love: https://www.flippingfifty.com/mental-health-benefits/
Reference:
Impact of Physical Activity on Physical and Mental Health of Postmenopausal Women: A Systematic Review by S Kalra, J Yadav, and P Ajmera, published in the Journal of Clinical & Experimental Research in 2022. This systematic review analyzes the impact of physical activity on both the physical and psychological health of postmenopausal women, including mood and anxiety alterations due to different exercise programs.