The Devil Is In The Details - Prioritize the Basics In Menopause

I’ve been in the menopause space for over 15 years now when it wasn’t the topic de jour.  Back then, I wished that there was more information available, that we would talk about it more, and that there was more awareness. Fast forward to today, and the pendulum has swung all the way to the other side. Now, I wish less information was available, specifically, less misinformation. The overwhelming flood of information on social media has caused women to become highly anxious about every single microdetail that social media influencers spew and fearmonger about. Every day, there's a new "must-do" tip for optimizing health, and it’s easy to get lost in the noise.  I've seen countless women paralyzed by the sheer volume of advice on adjusting workout duration to lower cortisol, optimizing every meal, and micromanaging their lives to the nth degree. Women have reached out to me with fine-tuned lists of questions that range from how to control cortisol levels, how many times to weigh yourself, and the exact number of almonds to eat daily.  More often than not, when I ask follow-up questions, such as what the current routine is, the answer reveals that there isn’t a structured routine or plan. I’m not talking about a micromanaged schedule but rather a foundation of regular exercise or ensuring the basic nutrients are met. There is nothing wrong with randomly picking workouts from YouTube, but if you’re trying to get stronger, you’ll need to have a plan for building a solid strength training foundation. This is just an example, but the overarching message is that too many women get caught up in the details and overlook the basics.

It’s like trying to build a house without laying the foundation first or buying fancy curtains when you don't even have windows! 

The reality is, that without a solid foundation, the tiny details won’t have much impact. Think of your health journey as being like building a house. The foundation – regular exercise, balanced nutrition, and adequate sleep – supports everything else. Without it, the structure is weak and unstable.

Here are the basics that will help you build a strong foundation:

1. Consistent Exercise

Move your body regularly. Find something you enjoy – dancing, walking, yoga, or weightlifting. The key is consistency, not perfection. The total time spent participating in regular physical activity has a direct impact on improvements in our mental and physical quality of life, as well as on our body composition and strength. Studies indicate that women who strength train regularly tend to have significantly lower body fat percentages. The amount of years also counts. The longer you incorporate regular movement into your regular routine, the better your results. Resistance training has proven to be a powerful ally for women transitioning through menopause and beyond, but it is not the only alternative.  Many improvements can be achieved with low- to moderate-intensity activity such as walking and dancing. 👯💃  The most important part is to find an activity that works for you and start today. Consistency is key. Make a habit out of it! 

The best way to achieve this is by starting small. If you’re new to exercise, begin with a 10-minute walk each day and gradually increase your time and intensity. If you’ve never done resistance training, start with one day per week and work your way up. Reach out to a fitness professional to help you with this first step if you’re unsure of how to do it. I’m happy to help, so email me if you have questions. You can also subscribe to my YouTube channel, where I share tips and workouts. 

2. Nourish Your Body

Don’t get bogged down by the latest diet fads. Some of the latest fearmongering includes that oatmeal is bad and that if you don’t eat enough protein, you’re doomed. Protein is important, but stressing out over not getting enough, does more harm than good. Here again, focus on the basics: try to include some protein in every meal. Don’t bust out the scale to ensure you get 30 exact grams. I’m stressed out just thinking about it. A few basic guidelines are: eat plenty of fruits, vegetables, lean proteins, and whole grains. 

3. Quality Sleep

I know this one is a tough one, especially for those of us who have sleep problems or even insomnia during menopause, but I do have to mention just how important sleep is. Without enough sleep, everything else is a little harder. So, what can we do about getting more sleep? It’s worth trying well-known basic sleep tips, but if your insomnia is more severe, here are some research-backed options: 

Cognitive-Behavioral Therapy (CBT)

CBT-I is a well-researched form of treatment for insomnia. It focuses on helping you identify and replace thoughts, attitudes, feelings, and behaviors that cause or worsen sleep problems with thoughts and habits that promote sound sleep. CBT-I aims to improve your ability to respond to challenging and stressful situations.

Physical Activity

In general, it is safe to say that women who exercise are less likely to be depressed, more likely to sleep better, and overall report more positive effects on menopause symptoms. Regular exercise has also been linked to improved sleep. That said, what specific exercise is best for you may vary. I can bury you in lists of studies that show the benefits of resistance training, aerobic training, walking, mindfulness, yoga, and tai chi on sleep and insomnia, but one may be more beneficial than the other for YOU. So you have to give it a try. 

For example, I have found that I can’t work out later than 3 p.m., and that high-intensity (HIT) exercise gives me hot flashes that might carry over. BUT, I love HIT, so if I choose to do that, I opt to do it early in the morning. It is all about finding what works for you. It may take a little time, but it will be worth it rather than trying someone else’s “method” that they so conveniently are trying to sell you. 

Menopausal Hormone Therapy (MHT)  

This is a polarizing topic, and deciding whether to try MHT is very personal. I am not advocating for or against it but want to present what the science says. Personally, my lack of sleep has caused my quality of life to take enough of a dive that I am consulting my doctor about possibly using MHT to help me through this rough patch. I’ll be happy to report my experience if I decide that it is a beneficial and safe route for me to take. From a research perspective, MHT, formally known as HRT remains the most effective option for specific symptoms. I say “specific” because MHT has been recently presented as the end-all-be-all of menopause treatments that can be used for all menopause symptoms. That is just not true. There is abundant research indicating the benefit of MHT on vasomotor symptoms (VMS) (hot flashes and night sweats), genitourinary syndrome (GSM), and insomnia. The latest NAMS position statement states that “Hormone therapy in the form of low-dose estrogen or progestogen may improve chronic insomnia in menopausal women, with 14 of 23 studies reviewed showing positive results. There is some evidence that transdermal ET may benefit sleep in perimenopausal women, independent of VMS.” Additionally, they state, ”Hormone therapy is the most effective treatment for VMS and GSM and has been shown to prevent bone loss and fracture.” If you want to learn more about the pros and cons of MHT, check out my post on this topic. 

4. Joy: The Secret Spice

Joy is the secret spice that makes all the difference. When we choose movement and food we truly enjoy or prioritize doing activities and meals with friends and family, they become more sustainable because we enjoy them. It’s easier to stick to a workout routine if it’s something fun, like dancing or hiking with friends. Similarly, sharing meals with loved ones not only makes the experience more enjoyable but also encourages healthier eating habits. Joy infuses our routines with meaning and pleasure, making them less of a chore and more of a delight.

Final Thoughts

Let’s be real. No one’s going to judge you for not having a perfectly optimized diet or for skipping a workout. Life happens! Focusing on the basics can help you feel less stressed and be more successful at implementing sustainable habits. 

The devil may be in the details, but don’t let it distract you from building a strong foundation. Focus on the basics first, and the rest will follow. Embrace the journey, and don’t sweat the small stuff. After all, menopause can be challenging enough without adding the stress of microdetails. Focus your energy on discovering what this phase of life means to you and how it can be the perfect time to explore new things. 

What is your foundation made of? I'd love to hear. Email me [email protected]