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Midlife Women: Embracing Change & Staying Healthy · Create The Best Me

• 0:00
  Carmen Hecox: Welcome to Create the Best Me.
• 0:02
  Carmen Hecox: I am Carmen Hecox, a personal development coach, and I am so excited to be connecting with you today.
• 0:09
  Carmen Hecox: Whether you're listening to the podcast or joining us on YouTube, my goal is to help women navigate through midlife challenges with compassion, inspiration, and empowering conversations.
• 0:21
  Carmen Hecox: Each week we'll dive into thought-provoking topics, designed to build self-confidence, overcome invisible women's syndrome, and find the courage to create the best version of yourself.
• 0:34
  Carmen Hecox: I'll also be joined by expert guests who will share their wisdom and insights, so make yourself comfortable and let's embark on this journey together.
• 0:44
  Carmen Hecox: Well, hello there fearless midlife trailblazers! Welcome to Create the Best Me! If you are new here, I'm so glad you made it here; if you're a returning listener, welcome back to the one and only place where we encourage and empower women in midlife to pursue their dream and live life to the fullest.
• 1:05
  Carmen Hecox: I am Carmen Hecox, your host and personal development coach.
• 1:09
  Carmen Hecox: Today we're going on a journey of self-discovery and empowerment, focusing on health changes women face during midlife, and the steps we can take to reduce or control the risks.
• 1:23
  Carmen Hecox: It's a big topic, but together we'll navigate through it.
• 1:27
  Carmen Hecox: So, let's break it down.
• 1:28
  Carmen Hecox: We'll start by exploring the biological changes that come along during midlife.
• 1:35
  Carmen Hecox: Next, we'll dive into some specific health risks that we need to stay mindful of.
• 1:43
  Carmen Hecox: Third, we're going to chat about the dietary nutritions and lifestyle shifts we can adopt to counter these risks.
• 1:52
  Carmen Hecox: Fourth, we're focusing on the often overlooked mental and emotional health side of things.
• 2:00
  Carmen Hecox: Lastly, we'll pull everything together and take comprehensive, easy-to-follow action plan.
• 2:08
  Carmen Hecox: Let's create the best us shall we?
• 2:12
  Carmen Hecox: Alright, my friends, the first step in our journey is understanding the biological changes that our bodies undergo during midlife.
• 2:21
  Carmen Hecox: As many of you know, our bodies are amazingly complex and they undergo significant transformation during this phase of life.
• 2:32
  Carmen Hecox: So let's take a deep dive into the transformation and what it means for us.
• 2:39
  Carmen Hecox: Around midlife, typically in our forties or fifties, many women enter a phase called perimenopause.
• 2:47
  Carmen Hecox: This is a transition period that leads us to menopause, which is the time when menstrual periods stop permanently, signaling the end of our reproductive years.
• 3:02
  Carmen Hecox: During menopause, which can last from a few months or up to 10 years, our ovaries gradually start reducing the production of estrogen and progesterone, two hormones critical for reproduction.
• 3:19
  Carmen Hecox: And it's this fluctuation in hormone levels that leads to some of the common symptoms associated with this phase hot flash, night sweats, mood swings and changes in menstrual patterns.
• 3:35
  Carmen Hecox: But these are just visible changes.
• 3:38
  Carmen Hecox: Underneath the surface, these hormonal changes can often affect our cholesterol level, our bone density, and even the health of our heart.
• 3:50
  Carmen Hecox: So, this period of change is about more than just what's happening in our reproductive system it's a change that affects our whole body.
• 4:02
  Carmen Hecox: Remember, each woman's experience is unique some may have a relatively smooth transition, while others may face a more challenging.
• 4:12
  Carmen Hecox: Understanding these changes is the first step in maintaining them effectively.
• 4:18
  Carmen Hecox: Moving into the next segment, let's delve deeper into some specific health risks that become more pronounced during this phase and how we can effectively manage them.
• 4:30
  Carmen Hecox: Our bodies are changing, but remember, we are strong, capable, and equipped to handle these changes.
• 4:38
  Carmen Hecox: So, as we transition from the biological changes, let's delve deeper into the health risks associated with these transformation.
• 4:48
  Carmen Hecox: Awareness is the first step toward prevention, and I want you to be armed with all the information you need.
• 4:56
  Carmen Hecox: The decline in estrogen levels during perimenopause can significantly increase the risk for certain health conditions.
• 5:05
  Carmen Hecox: The first one we'll discuss is heart disease.
• 5:08
  Carmen Hecox: You see, estrogen has a protective effect on our hearts, and as its levels drop, we may see an increase in L D L, our bad cholesterol, and a decrease in the H D L, the good cholesterol.
• 5:27
  Carmen Hecox: This shift can lead to buildup of plaques in our arteries, increase the risk of heart disease.
• 5:34
  Carmen Hecox: Then there's osteoporosis, a condition where our bones become weak and brittle.
• 5:40
  Carmen Hecox: Estrogen plays a crucial role in maintaining bone density and its declining during midlife can lead to accelerated bone loss.
• 5:50
  Carmen Hecox: Breast cancer is another concern for women in midlife.
• 5:54
  Carmen Hecox: While the reasons aren't entirely clear, many women discover they have breast cancer during their menopause years, and two thirds of invasive breast cancers are found in women 55 years or older.
• 6:10
  Carmen Hecox: Lastly, but no means least the risk of diabetes.
• 6:15
  Carmen Hecox: Weight gain is common during midlife, and increased body fat, especially around the abdominal, is linked to insulin resistance and diabetes.
• 6:25
  Carmen Hecox: Now, this might seem daunting, but remember early detection is key and the power of prevention is immense.
• 6:36
  Carmen Hecox: Regular health check-ups, screenings, and open dialogues with your healthcare provider can truly be a world of a difference.
• 6:46
  Carmen Hecox: Now, we can't stop these changes, we can definitely influence how they impact us.
• 6:52
  Carmen Hecox: That's where our next segment comes in.
• 6:55
  Carmen Hecox: It's all about diet, nutrition, and lifestyle changes.
• 7:00
  Carmen Hecox: Let's move forward with positivity and a plan.
• 7:05
  Carmen Hecox: As we transition into the next segment, let's focus on the powerful tool that we have within our control our diet and lifestyle.
• 7:15
  Carmen Hecox: The right nutrition and daily habits can have a profound impact on how we navigate through these midlife changes.
• 7:25
  Carmen Hecox: Let's start with diet.
• 7:27
  Carmen Hecox: Foods rich in calcium and vitamin D are critical during this time as they can help slow down bone loss and reduce the risk of osteoporosis.
• 7:39
  Carmen Hecox: So, think dairy products, leafy greens, fish like salmon and mackerel.
• 7:45
  Carmen Hecox: We also need to consider heart-healthy foods due to the increased risk of heart disease.
• 7:52
  Carmen Hecox: This means plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats found in foods like avocados, nut and seeds.
• 8:03
  Carmen Hecox: It's equally important to reduce our intake of processed foods and sugars, which can contribute to weight gain and insulin resistance, increasing the risk of diabetes.
• 8:16
  Carmen Hecox: Then comes physical activity.
• 8:18
  Carmen Hecox: Regular exercise can help maintain a healthy weight, reduce stress, improve sleep, and even boost your mood.
• 8:26
  Carmen Hecox: It can also strengthen our bones and heart.
• 8:30
  Carmen Hecox: Aim for at least 30 minutes of moderate physical activities most days of the week.
• 8:37
  Carmen Hecox: Find something you enjoy, be it yoga, swimming, dancing, or simply a brisk walk.
• 8:44
  Carmen Hecox: While we're shaping our bodies and nourishing them with the right foods, it's critical not to overlook the mental and emotional aspect of our health.
• 8:56
  Carmen Hecox: Our next segment dives into this often overlooked, but equally important facet of our midlife journey.
• 9:04
  Carmen Hecox: Let's explore it together.
• 9:07
  Carmen Hecox: As we delve into the next segment, let's remember that our well-being extends beyond just the physical.
• 9:15
  Carmen Hecox: Our mental and emotional health is just as critical during this time of change, and we need to nurture it with equal care.
• 9:25
  Carmen Hecox: The hormone shifts during midlife can influence our mood, potentially leading to feeling of anxiety or depression.
• 9:33
  Carmen Hecox: We may also be navigating significant life changes, like children leaving our home or caring for aging parents that can add emotional strain.
• 9:43
  Carmen Hecox: So, how do we navigate these changes?
• 9:46
  Carmen Hecox: The first step is to acknowledge them.
• 9:49
  Carmen Hecox: It's okay not to always be okay.
• 9:52
  Carmen Hecox: Reach out to loved ones or professionals if you need to talk.
• 9:58
  Carmen Hecox: Don't underestimate the power of a good conversation.
• 10:02
  Carmen Hecox: Next, make stress management a priority.
• 10:07
  Carmen Hecox: Whether it's through yoga, deep breathing exercise, a good book, or even a relaxing bath, find what helps you unwind and make it part of your routine.
• 10:20
  Carmen Hecox: Maintaining a healthy social life can also do wonders for your emotional health.
• 10:27
  Carmen Hecox: Regular interaction with friends, family, participating in group activities or volunteering can bring about feelings of connection and happiness.
• 10:40
  Carmen Hecox: And finally, consider practice mindfulness and meditation.
• 10:45
  Carmen Hecox: These tools can help you manage stress, increase focus, and boost your mood, making them an invaluable part of your mental health toolkit.
• 10:56
  Carmen Hecox: Now that we've explored the physical, nutritional, and emotional facets of navigating this life, let's bring it all together.
• 11:05
  Carmen Hecox: Our final segment today will be about creating an actionable, realistic plan that encapsulates everything we've discussed.
• 11:15
  Carmen Hecox: Let's create the best you together.
• 11:18
  Carmen Hecox: Before we conclude, if you are enjoying this content, please make sure to hit subscribe and stay updated on the future episodes.
• 11:27
  Carmen Hecox: Your support means a lot.
• 11:29
  Carmen Hecox: Welcome to the final stretch of our journey today, my friends.
• 11:33
  Carmen Hecox: We've armed ourselves with knowledge and understanding, and it's time to transform that into action.
• 11:42
  Carmen Hecox: Our plan starts with regular health check-ups.
• 11:45
  Carmen Hecox: These include screenings for heart health, bone density test mammograms, blood glucose levels.
• 11:54
  Carmen Hecox: Make sure to have these discussions with your healthcare provider and scheduled them as recommended.
• 12:02
  Carmen Hecox: Next, let's reevaluate our diet.
• 12:06
  Carmen Hecox: Incorporate foods rich in calcium and vitamin D to help combat bone loss.
• 12:12
  Carmen Hecox: Make your plate colorful with fruits and vegetables, include lean proteins, and don't forget those heart-healthy fats.
• 12:22
  Carmen Hecox: At the same time, aim to reduce processed foods and sugar.
• 12:27
  Carmen Hecox: Physical activity is a non-negotiable.
• 12:31
  Carmen Hecox: Find a form of exercise you love and make it part of your daily routine.
• 12:37
  Carmen Hecox: Aim for at least 30 minutes of moderate activity on most days, but remember every bit counts.
• 12:45
  Carmen Hecox: Finally, make time for your mental and emotional well-being.
• 12:50
  Carmen Hecox: Engage in stress-relieving activities, maintaining a healthy social life, and consider practices like mindfulness and meditation.
• 13:01
  Carmen Hecox: And most importantly, remember that it's okay to seek help when you need it.
• 13:07
  Carmen Hecox: Remember, this is your journey, and this plan is yours to customize.
• 13:14
  Carmen Hecox: Small, consistent changes can lead to significant impacts.
• 13:19
  Carmen Hecox: Let's move forward with positively and a can-do attitude.
• 13:24
  Carmen Hecox: And there you have it! Today, we ventured into understanding the midlife changes we face as women, the associated health risks and the lifestyle modifications that can help us reduce these risks.
• 13:39
  Carmen Hecox: Remember, these changes are part of life's journey, and while they may seem daunting, with the right knowledge and approach, we can navigate through them gracefully.
• 13:51
  Carmen Hecox: If you want to learn more about today's topic, head on over to createthebestme.com/ep025 where I have additional information that I didn't share in today's episode.
• 14:06
  Carmen Hecox: Don't forget to come back next week because our guest will be Dr.
• 14:11
  Carmen Hecox: Herma.
• 14:11
  Carmen Hecox: Murty.
• 14:13
  Carmen Hecox: Herma is an author, advance yoga instructor, certified personal trainer, nutrition coach, and an aerospace engineer.
• 14:21
  Carmen Hecox: She's also the C E O and founder of Get Shanti.
• 14:25
  Carmen Hecox: Her secret talent is helping women over 50 get rid of their aches and pains so they can live an enjoyable life.
• 14:33
  Carmen Hecox: Remember, your health is your wealth.
• 14:36
  Carmen Hecox: Take care of it, nurture it, and watch as it rewards you with a life full of vitality and happiness.
• 14:44
  Carmen Hecox: If you found this episode helpful, please like, share and subscribe to our channel and hit the bell icon for more empowering content just like this.
• 14:55
  Carmen Hecox: If you enjoy this episode, give us a thumbs up and share it with your friends.
• 15:00
  Carmen Hecox: And remember, each day is an opportunity to create the best you.
• 15:05
  Carmen Hecox: So, let's seize it! Until then, keep dreaming big, take care of yourself, and remember, you are beautiful, strong, and capable of creating the best version of yourself! Thank you for watching, catch you next week.
• 15:21
  Carmen Hecox: Bye for now.