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Top 3 Menopause Health Risks and How to Beat Them · My Sexy Menopause Body

• 0:48
  SPEAKER_01: Hi friends, and welcome back to this episode of My Sexy Menopause Body.
• 0:54
  SPEAKER_01: I'm your host, Kim Nicholson, and as always, I am so happy you're here today.
• 0:59
  SPEAKER_01: So if you're tuning in, it means you care about your health and want to live fully and more vibrantly.
• 1:05
  SPEAKER_01: And that's exactly what this podcast is all about.
• 1:08
  SPEAKER_01: So okay, here's what I have for you today.
• 1:10
  SPEAKER_01: We're going to be chatting about how menopause affects your heart, your bones, and your brain.
• 1:14
  SPEAKER_01: Yep, these three areas are essential to how we live and how we feel.
• 1:19
  SPEAKER_01: Yet they're often overlooked when we talk about menopause because you know, hot flashes and night sweats, you know, belly fat usually takes the center stage.
• 1:30
  SPEAKER_01: So here's what I have for you today.
• 1:33
  SPEAKER_01: My goal is to give you the information and the tools you need to take care of your health and age with strength, strength, and confidence.
• 1:41
  SPEAKER_01: So let's go ahead and get started.
• 1:43
  SPEAKER_01: The first one I want to address is heart health.
• 1:47
  SPEAKER_01: Basically, your heart is the engine that keeps you going.
• 1:51
  SPEAKER_01: So it's literally the engine of your body.
• 1:54
  SPEAKER_01: So let me ask you a question.
• 1:55
  SPEAKER_01: Did you know that heart disease is the leading cause of death for women in the US?
• 2:00
  SPEAKER_01: And the risk increases after menopausal and post-menopausal stages, where I'm at.
• 2:07
  SPEAKER_01: It increases.
• 2:08
  SPEAKER_01: That's pretty frightening.
• 2:10
  SPEAKER_01: But again, there's things we can do.
• 2:13
  SPEAKER_01: Here's why.
• 2:14
  SPEAKER_01: Here's why it increases.
• 2:15
  SPEAKER_01: Because our estrogen plays a protective role in our heart health.
• 2:21
  SPEAKER_01: Estrogen actually helps keep our arteries flexible and it balances our cholesterol levels and it regulates our blood pressure.
• 2:29
  SPEAKER_01: So when these estrogen levels drop during menopause, these protections fade, which can lead to a higher LDL cholesterol, which is your LDL is your bad cholesterol.
• 2:40
  SPEAKER_01: It can lower your HDL cholesterol, which is the good guy cholesterol.
• 2:46
  SPEAKER_01: It can actually increase your blood pressure.
• 2:48
  SPEAKER_01: And of course, it can help it help.
• 2:51
  SPEAKER_01: It can increase your abdominal fat, which puts additional strain on your heart.
• 2:55
  SPEAKER_01: So the more fat we have on our body, the more strain it puts on our heart.
• 2:59
  SPEAKER_01: But the good news is here is heart health is largely within your control.
• 3:05
  SPEAKER_01: That's pretty amazing.
• 3:07
  SPEAKER_01: So what I want you to do today is to get those journals out and listen to some of the suggestions and see if anything hits home with you.
• 3:15
  SPEAKER_01: And start with small cons consistent steps because they can make a huge difference.
• 3:20
  SPEAKER_01: So here's what we can do for our heart.
• 3:22
  SPEAKER_01: So let's put some practical ways to protect your heart here.
• 3:26
  SPEAKER_01: So obviously the first one I want to start with is exercise regularly.
• 3:31
  SPEAKER_01: The American Heart Association recommends 150 moderate, 150 minutes, excuse me, of moderate exercise a week.
• 3:41
  SPEAKER_01: So I want you to think about like uh walking quickly, swimming, or dancing.
• 3:47
  SPEAKER_01: So that's what they recommend is 150 minutes.
• 3:50
  SPEAKER_01: Well, I like to push it a little bit more.
• 3:53
  SPEAKER_01: I like to recommend 30 minutes of movement every single day.
• 3:58
  SPEAKER_01: And also not the same exercise every day.
• 4:01
  SPEAKER_01: I want you to mix up your movements every day.
• 4:04
  SPEAKER_01: It will challenge your heart even more.
• 4:07
  SPEAKER_01: Alright, so the next one I wanted to talk about is eating a heart-healthy foods or a diet.
• 4:13
  SPEAKER_01: Now, I do do a lot of uh meal planning and diet, uh customized diets for my clients, but the go-to one that I recommend for most people is the Mediterranean diet, because we know that it's just full of fruits and vegetables, whole grains and healthy fats like olive oil.
• 4:35
  SPEAKER_01: Um, all these are amazing for your health.
• 4:39
  SPEAKER_01: So we'll talk later on.
• 4:41
  SPEAKER_01: I have somebody coming on the show that's going to talk about the Mediterranean diet, but for now, Mediterranean diet.
• 4:47
  SPEAKER_01: All right.
• 4:48
  SPEAKER_01: I also want you to know your numbers, and I'm not talking about age because you know how I feel about people asking about how old you are.
• 4:56
  SPEAKER_01: I'm talking about the numbers that are important.
• 4:58
  SPEAKER_01: Your numbers like your cholesterol levels, what's your HDL?
• 5:02
  SPEAKER_01: What's your LDL?
• 5:04
  SPEAKER_01: What's your blood pressure?
• 5:05
  SPEAKER_01: What are your blood sugar levels?
• 5:08
  SPEAKER_01: These numbers are knowledge, and these this knowledge is power.
• 5:12
  SPEAKER_01: So know your numbers.
• 5:14
  SPEAKER_01: Now, here's a big one that most people just kind of poo-poo and don't think much about is managing stress.
• 5:22
  SPEAKER_01: But I want to take a pause and I want to talk about this for a couple minutes here, maybe about four minutes here, and talk about stress levels.
• 5:30
  SPEAKER_01: Because here is something you can start right now as you're listening to this podcast that you can do to help manage stress.
• 5:39
  SPEAKER_01: We all have stress in our life, but chronic stress can increase cortisol levels, which it will strain your heart.
• 5:47
  SPEAKER_01: So practicing things like mindfulness, yoga, or even you know, some a few minutes of deep breathing can help.
• 5:54
  SPEAKER_01: But there's there's more behind it than that, just that, because stress can have a profound impact on your heart health, both directly and indirectly.
• 6:02
  SPEAKER_01: And here's how because stress raises your blood pressure.
• 6:05
  SPEAKER_01: I'm sure that's not new news to you, but when you're stressed, your body releases stress hormones like adrenaline and cortisol.
• 6:12
  SPEAKER_01: These hormones cause your heart to beat faster, and your blood vessels will constrict faster temporarily, raising your blood pressure.
• 6:23
  SPEAKER_01: And over time, this can lead to hypertension.
• 6:27
  SPEAKER_01: So stress also will increase inflammation in the body.
• 6:31
  SPEAKER_01: Chronic stress can trigger uh this inflammation uh in your blood vessels, which may contribute to the buildup of plaque and increase your risk of heart disease.
• 6:41
  SPEAKER_01: Also, stress often leads to behaviors like overeating, smoking, drinking alcohol, or just when you don't feel like exercising.
• 6:52
  SPEAKER_01: And we know all of those are also very harmful to your heart.
• 6:56
  SPEAKER_01: So uh stress can also uh disrupt your heart rhythm.
• 7:01
  SPEAKER_01: Intense or prolonged stress can lead to arrhythmias, like which is basically your irregular heartbeats, uh, especially in people who already have underlying health conditions.
• 7:12
  SPEAKER_01: So, now what can you do to manage the stress?
• 7:16
  SPEAKER_01: Okay, you can do things like I had just mentioned, practice deep breathing, and I know people go, oh, it doesn't really work, but you've got to try it.
• 7:23
  SPEAKER_01: And I want you to try it right now with me because it works because deep, slow breathing, it activates your parasympathetic nervous system, which does calm your body and lower your heart rate.
• 7:36
  SPEAKER_01: So, what I want you to try to do and do it with me right now is try inhaling through your nose for a count of four, three, two, one.
• 7:45
  SPEAKER_01: Now hold it there for four, three, two, one.
• 7:50
  SPEAKER_01: Now exhale slowly for a count of six, five, four, three, two, and one.
• 7:59
  SPEAKER_01: And now I want you to try it again.
• 8:00
  SPEAKER_01: I'll let you do it on your own, but inhale for a count of four and hold it for four, and then slowly exhale for a count of six.
• 8:09
  SPEAKER_01: I mean, you may have to do this five to ten times or do it even five to ten minutes, but you will slowly feel the stress melting away from your body by doing that one breath work.
• 8:24
  SPEAKER_01: It really does work.
• 8:25
  SPEAKER_01: It works for me all the time.
• 8:27
  SPEAKER_01: Now, something that I had to do today too was get up and exercise.
• 8:33
  SPEAKER_01: If there is, I had a stressful moment around what, 11 this morning, and it threw me into a very stressful state.
• 8:42
  SPEAKER_01: So I got up, got out of my chair, walked outside, and took a 20-minute walk.
• 8:47
  SPEAKER_01: And you know what?
• 8:48
  SPEAKER_01: When you come back, you do feel so much better.
• 8:50
  SPEAKER_01: So even a brisk 20-minute walk can significantly lower your stress levels.
• 8:56
  SPEAKER_01: So try that next time you're stressed or do a combination of the walk and the breath work.
• 9:02
  SPEAKER_01: Now, another thing that people don't really think too much about, but sleep.
• 9:07
  SPEAKER_01: Um, you know, why sleep does work because poor sleep increases stress and it keeps your cortisol levels elevated, which again, straining it strains your heart over time.
• 9:19
  SPEAKER_01: So, and again, we're going to be addressing sleep in one of the upcoming episodes, but you know, you do want to aim for those seven to eight hours per night and stick to a regular bedtime and try to avoid any kind of screens, include your phone, for at least an hour before you try to fall asleep.
• 9:38
  SPEAKER_01: Um, so another way is to practice mindfulness or meditation.
• 9:43
  SPEAKER_01: Mindfulness will actually help reduce your stress by keeping you present and avoiding overthinking things.
• 9:50
  SPEAKER_01: I mean, how many of us, when you start overthinking things, it builds up stress?
• 9:54
  SPEAKER_01: I'm I mean, I just me thinking of overthinking is building up stress right now for me.
• 10:00
  SPEAKER_01: So studies have shown that it, you know, by meditating will help lower your blood pressure and your heart rate.
• 10:07
  SPEAKER_01: So there are like apps out there like Headspace or Calm is a good one too, uh, that offer really good meditation for beginners.
• 10:15
  SPEAKER_01: Another way to lower your stress is just to connect with friends or loved ones.
• 10:19
  SPEAKER_01: You know, social support will help the effects of stress, and it really does release the oxytocin, which counteracts stress hormones.
• 10:28
  SPEAKER_01: So just make time to call a friend or have dinner with you know a family member or a friend that you don't typically, you know, meet up with, or you know, you can even join a supportive group.
• 10:39
  SPEAKER_01: But during this time, one thing that you shouldn't do is to uh drink more coffee and more alcohol because that can exacerbate the stress uh responses.
• 10:48
  SPEAKER_01: And of course, those things can also increase your blood uh pressure.
• 10:52
  SPEAKER_01: Um, also I found hobbies are really good.
• 10:55
  SPEAKER_01: So painting, try something new, crocheting, knitting, singing, those kind of things can be very therapeutic.
• 11:03
  SPEAKER_01: So, all right.
• 11:04
  SPEAKER_01: Now I'm not enough of that.
• 11:06
  SPEAKER_01: I want you to I want a quick myth to bust here.
• 11:09
  SPEAKER_01: So here's a myth that I hear all the time heart disease is a man's problem.
• 11:14
  SPEAKER_01: Is it truth?
• 11:15
  SPEAKER_01: No, it's not true.
• 11:17
  SPEAKER_01: Women experience heart disease differently, and we are some of our symptoms can be fatigue, nausea, or jaw or back pain, and these are often missed.
• 11:29
  SPEAKER_01: So, again, just being aware that women suffer differently, and when it comes, or our symptoms are different when it comes to heart disease.
• 11:37
  SPEAKER_01: So, awareness is key.
• 11:40
  SPEAKER_01: And your heart, remember, is the center of everything.
• 11:42
  SPEAKER_01: So by making some of these small, and these are all sustainable changes, you can protect your heart and live more vibrantly.
• 11:51
  SPEAKER_01: So, what's one of the steps that you think you can do today?
• 11:54
  SPEAKER_01: Hopefully, I've given you a couple suggestions to try.
• 11:58
  SPEAKER_01: All right, let's move on to the next one: bone health.
• 12:01
  SPEAKER_01: And bones are basically your foundation.
• 12:03
  SPEAKER_01: So here's a fact that may surprise you.
• 12:06
  SPEAKER_01: After menopause, women can lose up to 20% of their bone density in just a few years.
• 12:12
  SPEAKER_01: You know what?
• 12:13
  SPEAKER_01: That's a big deal because it does increase our risk of osteoporosis and of course fractures.
• 12:20
  SPEAKER_01: And why there's the science behind it is basically estrogen will help regulate bone remodeling.
• 12:26
  SPEAKER_01: This process of where old bone is replaced by new bone, and that's actually a thing.
• 12:33
  SPEAKER_01: So when your estrogen levels drop, bone loss speeds up.
• 12:38
  SPEAKER_01: So this can lead to you know things like brittle bones.
• 12:41
  SPEAKER_01: And I know you've heard of that, and they're more likely to fracture, especially in the areas of like hips or your spine or even your wrists.
• 12:50
  SPEAKER_01: But here's the good news: you can take action today and to start strengthening your bones and reduce your risk.
• 12:57
  SPEAKER_01: And here's a few ways that you can help.
• 12:59
  SPEAKER_01: Um, number one would be uh get enough calcium and vitamin D.
• 13:03
  SPEAKER_01: So women over 50, listen, we need about 1200 milligrams of calcium daily.
• 13:09
  SPEAKER_01: So great sources of this would be like yogurt or fortified uh plant milk or leafy greens.
• 13:17
  SPEAKER_01: And when you pair this with uh vitamin D, uh, it'll help absorb the calcium in your body.
• 13:24
  SPEAKER_01: Um, and so again, we're gonna be talking more about that, but be aware, calcium and vitamin D are a great source to have.
• 13:32
  SPEAKER_01: Um, do weight-bearing exercises, and when I'm talking about weight bearing, I'm talking about activities like walking, dancing, and resistance training.
• 13:41
  SPEAKER_01: These actually do stimulate bone growth.
• 13:44
  SPEAKER_01: Walking up the stairs, I sometimes pound my feet as I walk up because that also helps stimulate bone growth.
• 13:51
  SPEAKER_01: So you when you have that weight-bearing exercise, so think weight-bearing, we want to strengthen our bones, and weight-bearing exercises will do it.
• 14:00
  SPEAKER_01: Now, also along that same vein, I do want you to beware of that there are bone-depleting foods out there, things like uh sodium.
• 14:11
  SPEAKER_01: Sodium will deplete, uh uh can deplete your bone density.
• 14:15
  SPEAKER_01: Caffeine, and of course, alcohol as well can cause a calcium loss.
• 14:20
  SPEAKER_01: Um, you can get a bone density test from your uh physician, so this will give you a clear picture of your bone health, and it also helps, you know, so you can take preventative steps in case you were in that osteopenia phase.
• 14:33
  SPEAKER_01: I know when I go to get my uh annual mammogram, I get a bone density test at that time.
• 14:39
  SPEAKER_01: So, like I said, even with small increases in your physical activity, these things can significantly reduce your risk for fractures.
• 14:48
  SPEAKER_01: So go get your tennis shoes and go on, go for a walk.
• 14:52
  SPEAKER_01: Stomp those feet every once in a while.
• 14:54
  SPEAKER_01: So remember, your bones are your foundation.
• 14:57
  SPEAKER_01: So by nourishing and strengthening them, you're investing in your ability to move and to live and to be stronger in the years to come.
• 15:05
  SPEAKER_01: All right, my last topic was brain health.
• 15:08
  SPEAKER_01: You know, we want to keep your mind sharp.
• 15:10
  SPEAKER_01: So let's many women notice uh symptoms like brain fog or memory lapses or difficulty focusing during menopause and postmenopause, and it can be so frustrating, but it is completely normal.
• 15:25
  SPEAKER_01: There is science of brain health after menopause, and here's what's happening again that estrogen plays a key role in regulating neurotransmitters like serotonin and dopamine, which influence memory, mood, and of course focus.
• 15:40
  SPEAKER_01: So when your estrogen levels again, when they drop, which we know that they do, it can lead to difficulty in uh concentrating, and it will also increase uh forgetfulness, and it also can be responsible for changes in your mood and you know processing speeds.
• 15:58
  SPEAKER_01: It may take you a little longer to think about what was that recipe that I used last week.
• 16:03
  SPEAKER_01: I know I've been there, but the brain is absolutely incredibly adaptable.
• 16:09
  SPEAKER_01: Neuroplasticity is your brain's ability to form new connections, and it means you can take steps every day, even right now, to stay sharp.
• 16:20
  SPEAKER_01: So here are a few ways that can help you increase your brain health.
• 16:25
  SPEAKER_01: Uh, number one, um I always go back to diet.
• 16:28
  SPEAKER_01: I'm a nutritionist, uh, been a nutritionist, have a master's in it, and master's in health science.
• 16:34
  SPEAKER_01: So there is science behind eating brain-boosting foods.
• 16:38
  SPEAKER_01: So I want you to think of things like fatty fish for omega-3s, um, berries, raspberries, strawberries, blueberries, um, for antioxidants, and of course, things like uh uh olive oil and avocados for healthy fats.
• 16:53
  SPEAKER_01: Now, another thing is to stay mentally active.
• 16:55
  SPEAKER_01: So challenge your brain with puzzles or reading or even learning a new skill, or I'm learning French.
• 17:02
  SPEAKER_01: I mean, these are ways to challenge your mind.
• 17:04
  SPEAKER_01: Um, again, it goes back to prioritizing sleep.
• 17:07
  SPEAKER_01: Do you notice that sleep is kind of a common denominator in all of these when strengthening any of them?
• 17:12
  SPEAKER_01: So, sleep, you know, is when your brain actually consolidates its memories and it clears out the toxins.
• 17:18
  SPEAKER_01: So, again, how many hours?
• 17:21
  SPEAKER_01: Seven to eight is what we're looking for.
• 17:23
  SPEAKER_01: And of course, exercising regularly because this movement movement in your body does increase blood flow to the brain and it boosts cognitive function.
• 17:33
  SPEAKER_01: So there's another bonus for or another reason for exercising.
• 17:37
  SPEAKER_01: And again, it goes back to managing stress because chronic stress impact it impacts our our memory and our focus.
• 17:45
  SPEAKER_01: So, like some of those um suggestions that we were just talking about.
• 17:50
  SPEAKER_01: So, believe me, here's a quick fact.
• 17:52
  SPEAKER_01: Hopefully, it'll inspire you, but your butt your brain can form new connections at any age.
• 18:00
  SPEAKER_01: So it doesn't matter if you're 55, 65, 75, 85, 95, 105, it's never too late to boost your cognitive health.
• 18:10
  SPEAKER_01: So your brain is your control center, but you need to care for it.
• 18:15
  SPEAKER_01: So by investing in it in a sharper, more focused, and resilient version of yourself, you can make a difference.
• 18:23
  SPEAKER_01: So there you have it.
• 18:25
  SPEAKER_01: It's your heart, your bones, and your brain.
• 18:29
  SPEAKER_01: Three areas that menopause can impact.
• 18:32
  SPEAKER_01: But here's the takeaway: you are not powerless.
• 18:35
  SPEAKER_01: I hope I was able to prove that to you today.
• 18:37
  SPEAKER_01: So by taking small steps, consistent steps, that's key, you can protect your health and thrive, live strongly through menopause and postmenopause.
• 18:50
  SPEAKER_01: And so today, just start with one change, start with two, start with three.
• 18:55
  SPEAKER_01: Whatever resonated with you, try those today.
• 18:58
  SPEAKER_01: And maybe it's just adding a handful of berries to your breakfast or taking a walk or you know, making booking that, you know, checkup with your doctor.
• 19:07
  SPEAKER_01: Because remember, these small steps really do add up to big results.
• 19:12
  SPEAKER_01: So thank you for spending this time with me on this episode of My Sexy Menopause Body.
• 19:18
  SPEAKER_01: If this episode resonated with you, please.
• 19:26
  SPEAKER_00: Thanks for being here with us on My Sexy Menopause Body.
• 19:30
  SPEAKER_00: Remember, this is your journey.
• 19:32
  SPEAKER_00: Your chance to own your body, mind, and spirit.
• 19:36
  SPEAKER_00: And I'm sexy on your chance.
• 19:39
  SPEAKER_00: If today's episode resonated with you, subscribe, leave your review, and share it with others.
• 19:45
  SPEAKER_00: Let's keep building this conversation and this community together.
• 19:50
  SPEAKER_00: Until next time, take care of yourself and keep showing up.