Top Pro Tips for Women’s Health after 40
Q&A with Jo-Ann Brine, Menopause Nutrition and Fitness Specialist
Posted by Medavie Blue Cross on April 5, 2023
Top Pro Tips for Women’s Health after 40
Q&A with Jo-Ann Brine, Menopause Nutrition and Fitness Specialist
Posted by Medavie Blue Cross on April 5, 2023
Editor’s Note: Women will spend more than half of their lives in menopause. Yet, research shows that 1 in 2 feel unprepared for how this will affect them physically and mentally. We invited Jo-Ann Brine, a certified yoga teacher, menopause nutrition and fitness specialist and mother to share her expert advice on women’s health at mid-life. Jo-Ann has over 20 years of experience in the health and wellness industry and is dedicated to helping women in midlife achieve optimal health and wellness and feel great in their bodies!
Q. What are some common symptoms of perimenopause, menopause and post-menopause?
Symptoms can vary widely from woman to woman, but some common symptoms include:
- Irregular periods
- Hot flashes and night sweats
- Mood swings
- Insomnia
- Fatigue
- Joint pain
- Headaches
- Decreased libido
- Changes in skin and hair
Q. What are some common symptoms of perimenopause, menopause and post-menopause?
Symptoms can vary widely from woman to woman, but some common symptoms include:
- Irregular periods
- Hot flashes and night sweats
- Mood swings
- Insomnia
- Fatigue
- Joint pain
- Headaches
- Decreased libido
- Changes in skin and hair
Q. What are the health risks associated with menopause?
As the body undergoes various hormonal changes during this time, women are at a higher risk for several conditions including:
Osteoporosis: During perimenopause, women may lose bone density, increasing their risk of osteoporosis and bone fractures.
Cardiovascular disease: Women's risk of heart disease increases after menopause, and some research suggests that perimenopause may also contribute to an increased risk of heart disease.
Type 2 Diabetes: While perimenopause and menopause do not directly cause diabetes, women going through these stages may be at an increased risk of developing type 2 diabetes.
During this phase women's bodies undergo hormonal changes that can affect their blood sugar levels. As estrogen levels decrease, insulin sensitivity may decrease, making it more difficult for the body to regulate blood sugar levels.
Don’t despair! It's essential for women to monitor their health during perimenopause and beyond and become their own health advocate. It’s important to discuss any concerns with their healthcare team. Hormone therapy, where indicated, and lifestyle changes such as exercise and a healthy diet, can help mitigate some of these risks.
Q. What are simple, non-medical steps women can take in their daily lives to control symptoms?
It’s not all downhill from here, ladies! There are several simple, non-medical steps women can take in their daily lives to help control symptoms of menopause. Some of these steps include:
- Get enough sleep: I could talk about the importance of sleep all day! Getting a good night's sleep can help reduce hot flashes and improve mood, among many other benefits. Women should aim for 7-8 hours of sleep per night. I know, easier said than done Practicing good sleep hygiene can help. Avoid caffeine and alcohol before bed and create a relaxing bedtime routine to signal to your body that it's time to sleep. Create a comfortable sleep environment by making sure your bedroom is cool, dark, and quiet.
- Eat a balanced diet: Eating a diet rich in whole grains, fruits, vegetables, and lean protein can help reduce symptoms of menopause and improve overall health.
- Stay hydrated: Drinking plenty of water throughout the day can help reduce symptoms of hot flashes and improve energy levels.
- Exercise: Regular exercise can help reduce symptoms of menopause, improve mood, and reduce the risk of chronic diseases. Exercise also helps improve sleep when done early in the day.
- Reduce Stress: Perimenopause can be a stressful time, and stress can interfere with sleep and exacerbate symptoms. Practicing stress-management techniques such as deep breathing, meditation, or yoga can be helpful.
- Avoid triggers: Certain triggers may worsen symptoms, such as spicy foods, caffeine, and alcohol.
- Dress in layers: you never know when a “power surge” will strike! Trust me, it’s no fun when it happens while driving the car with a winter coat on.
Q. What are simple, non-medical steps women can take in their daily lives to control symptoms?
It’s not all downhill from here, ladies! There are several simple, non-medical steps women can take in their daily lives to help control symptoms of menopause. Some of these steps include:
- Get enough sleep: I could talk about the importance of sleep all day! Getting a good night's sleep can help reduce hot flashes and improve mood, among many other benefits. Women should aim for 7-8 hours of sleep per night. I know, easier said than done Practicing good sleep hygiene can help. Avoid caffeine and alcohol before bed and create a relaxing bedtime routine to signal to your body that it's time to sleep. Create a comfortable sleep environment by making sure your bedroom is cool, dark, and quiet.
- Eat a balanced diet: Eating a diet rich in whole grains, fruits, vegetables, and lean protein can help reduce symptoms of menopause and improve overall health.
- Stay hydrated: Drinking plenty of water throughout the day can help reduce symptoms of hot flashes and improve energy levels.
- Exercise: Regular exercise can help reduce symptoms of menopause, improve mood, and reduce the risk of chronic diseases. Exercise also helps improve sleep when done early in the day.
- Reduce Stress: Perimenopause can be a stressful time, and stress can interfere with sleep and exacerbate symptoms. Practicing stress-management techniques such as deep breathing, meditation, or yoga can be helpful.
- Avoid triggers: Certain triggers may worsen symptoms, such as spicy foods, caffeine, and alcohol.
- Dress in layers: you never know when a “power surge” will strike! Trust me, it’s no fun when it happens while driving the car with a winter coat on.
Q. Describe the importance of exercise and nutrition in treating perimenopause, menopause, and post-menopause symptoms?
The short answer is very important. Allow me to elaborate.
The importance of exercise:
- Reduce hot flashes: Exercise has been shown to reduce the frequency and intensity of hot flashes in menopausal women. Yay!
- Improves bone density: Regular weight-bearing exercise can help maintain and improve bone density, which can decrease the risk of osteoporosis.
- Improves mood and reduces stress and anxiety
- Improves cardiovascular health: Exercise can help lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health.
It's important to stay active and engage in regular physical activity, which can help support bone health and maintain muscle mass. Be sure to incorporate strength/resistance training in your exercise plan.
The importance of nutrition:
- Helps manage weight
- Improves bone health: A diet rich in calcium, vitamin D, and other bone-healthy nutrients can help maintain and improve bone density.
- Reduces the risk of chronic diseases, such as heart disease, diabetes, and cancer.
- Reduces hot flashes: Certain foods, such as soy products and flaxseed, may help reduce the frequency and intensity of hot flashes in menopausal women. Yes, please!
Overall, a healthy and balanced diet for perimenopausal women should focus on whole, nutrient-dense foods and limit processed and high-sugar foods.
Q. Describe the importance of exercise and nutrition in treating perimenopause, menopause, and post-menopause symptoms?
The short answer is very important. Allow me to elaborate.
The importance of exercise:
- Reduce hot flashes: Exercise has been shown to reduce the frequency and intensity of hot flashes in menopausal women. Yay!
- Improves bone density: Regular weight-bearing exercise can help maintain and improve bone density, which can decrease the risk of osteoporosis.
- Improves mood and reduces stress and anxiety
- Improves cardiovascular health: Exercise can help lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health.
It's important to stay active and engage in regular physical activity, which can help support bone health and maintain muscle mass. Be sure to incorporate strength/resistance training in your exercise plan.
The importance of nutrition:
- Helps manage weight
- Improves bone health: A diet rich in calcium, vitamin D, and other bone-healthy nutrients can help maintain and improve bone density.
- Reduces the risk of chronic diseases, such as heart disease, diabetes, and cancer.
- Reduces hot flashes: Certain foods, such as soy products and flaxseed, may help reduce the frequency and intensity of hot flashes in menopausal women. Yes, please!
Overall, a healthy and balanced diet for perimenopausal women should focus on whole, nutrient-dense foods and limit processed and high-sugar foods.
Q. What steps can women take to improve their physical wellbeing at mid-life in addition to the ones you mentioned earlier?
Here are a few key steps, which may start to sound familiar by now:
- Stay physically active: Regular exercise is important for maintaining physical health and reducing the risk of chronic diseases. Include both cardio and strength/resistance training. Exercises like squats and push-ups are great as they target several muscle groups. HIIT workouts can be great too. Get out your yoga mat and try a new class or simply do some stretching. Make sure you’re not over-exercising, especially with excess cardio.
- Eat a balanced diet rich in vegetables, fruit, whole grains, lean proteins, and healthy fats.
- Get enough sleep: Have I mentioned the importance of sleep? Sleep is important for physical health.
- Manage stress: Stress can have negative effects on physical health, so it’s important to practice stress-management techniques such as deep breathing, meditation, or yoga.
- Get regular check-ups: Regular health check-ups, including mammograms and Pap smears, can help detect and treat health issues early.
- Limit alcohol consumption: My apologies to the wine lovers. Drinking too much alcohol can have negative effects on physical health and perimenopausal symptoms so it’s important to limit alcohol consumption to moderate levels.
Q. What steps can women take to improve their mental wellbeing at mid-life?
Here a few key steps I recommend:
- Practice self-care: It’s important to take time for self-care activities, which can look different for everyone. It doesn’t have to be massages and manicures, but it certainly can be! It can also be getting enough sleep, eating a nourishing meal, reading a book or engaging in any activities that bring joy and relaxation.
- Practice hobbies and interests: As women, we tend to put others first and after a while we forget what interests we used to have. It’s time to explore and find something you enjoy. Engaging in hobbies or interests that bring joy and fulfillment can help improve mental health and overall wellbeing.
- Stay connected: Maintaining social connections with friends and family can help improve mental health and provide a support system during challenging times.
- Practice stress-management: Techniques such as deep breathing, meditation, walking in nature, or yoga can help reduce stress and improve mental health.
- Engage in regular physical activity: Regular physical activity can improve mental health by reducing stress and anxiety and improving mood.
- Cultivate a positive mindset: Focusing on positive thinking, gratitude, and mindfulness can help improve mental wellbeing and reduce symptoms of anxiety and depression
Let’s not forget all the positive aspects of being a woman in mid-life. With age comes increased confidence, wisdom, more self-awareness, and strong relationships. Midlife can also be a time of new beginnings and opportunities.
Q. What steps can women take to improve their mental wellbeing at mid-life?
Here a few key steps I recommend:
- Practice self-care: It’s important to take time for self-care activities, which can look different for everyone. It doesn’t have to be massages and manicures, but it certainly can be! It can also be getting enough sleep, eating a nourishing meal, reading a book or engaging in any activities that bring joy and relaxation.
- Practice hobbies and interests: As women, we tend to put others first and after a while we forget what interests we used to have. It’s time to explore and find something you enjoy. Engaging in hobbies or interests that bring joy and fulfillment can help improve mental health and overall wellbeing.
- Stay connected: Maintaining social connections with friends and family can help improve mental health and provide a support system during challenging times.
- Practice stress-management: Techniques such as deep breathing, meditation, walking in nature, or yoga can help reduce stress and improve mental health.
- Engage in regular physical activity: Regular physical activity can improve mental health by reducing stress and anxiety and improving mood.
- Cultivate a positive mindset: Focusing on positive thinking, gratitude, and mindfulness can help improve mental wellbeing and reduce symptoms of anxiety and depression
Let’s not forget all the positive aspects of being a woman in mid-life. With age comes increased confidence, wisdom, more self-awareness, and strong relationships. Midlife can also be a time of new beginnings and opportunities.
The health of women and gender-diverse people is a major focus for Medavie Blue Cross. Check your individual or group plan for coverage to meet your health needs, such as hormone replacement therapy, counselling through an employee assistance program, a health spending account or personal wellness account to reimburse for the services of certified specialists in treating menopause-related issues. Speak to your HR or MBC representative to learn more about what your plan offers.
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