The “Natural Menopause” Myth: A Fresh Perspective

As a women’s health educator and a woman in her mid-50s, I have countless conversations about menopause. One sentiment I hear repeatedly, whether in professional settings or casual chats with friends, is “I want to transition through menopause naturally.” It’s become such a common refrain that I felt compelled to explore what’s really behind this thinking.

Understanding the Language We Use

Before we dive deeper, let’s talk about terminology. You may be more familiar with the term Hormone Replacement Treatment (HRT). However, there is a move away from this term as your body does not need hormones to be replaced. Menopause is a natural process that reduces sex hormones, like oestrogen and progesterone, to stop reproduction abilities.

The term HRT stems from medicine that historically viewed menopause as a disease or a disorder rather than the natural aging process. Words matter, and I wholeheartedly encourage you to adopt this updated acronym, MHT.

Why the Push for “Natural”?

As someone who has worked in women’s health for many years, I’ve observed how the “natural birth” movement of the past 20-30 years has profoundly influenced women’s attitudes toward their health. The idea that birthing “naturally” – without pain medication or medical intervention – somehow makes for a better birth experience has permeated deeply into our collective consciousness.

In my personal experience and through working with women dealing with birth trauma, I’ve come to see how dangerous this mindset can be. It often leaves women feeling like failures when they need medical intervention or, worse, enduring unnecessary pain and trauma in pursuit of a “natural” ideal. I’m concerned that we’re now seeing this same potentially harmful thinking transfer to menopause care.

This “natural is better” attitude found particularly fertile ground in the aftermath of one of the most controversial and misunderstood studies in women’s health: the Women’s Health Initiative (WHI).

Understanding the WHI Controversy

The Women’s Health Initiative, launched in 1991, was meant to be groundbreaking research into preventing heart disease, breast cancer, and osteoporosis in postmenopausal women. However, when the study was dramatically halted in 2002, it sparked a medical controversy that continues to impact women’s healthcare decisions today.

The study’s premature termination and subsequent media coverage created widespread panic about hormone therapy. However, there were significant problems with both the study’s design and how its results were interpreted:

• The study primarily included women well past menopause (average age 63) rather than women actually transitioning through menopause
• It used only one type of hormone therapy (Prempro-conjugated equine oestrogens plus medroxyprogesterone acetate), yet the results were generalised to all hormone therapy
• Many participants had existing cardiovascular risk factors
• The media focused on relative rather than absolute risks, making the dangers appear much greater than they actually were

Subsequent reanalysis of the WHI data has shown that the timing of starting hormone therapy is crucial (the “timing hypothesis”), and women starting MHT closer to menopause have very different risk profiles. We also now know that different formulations and delivery methods of hormones have different risk profiles.

Despite this updated understanding, the damage was done. Many women and even some healthcare providers remain needlessly fearful of MHT, leading to a surge in interest in “natural” alternatives.

Understanding the body is fundamental in the world of fitness, therapy, and human movement. But what if our traditional methods only scratch the surface? I had the pleasure of sitting down with Joseph Schwartz, an expert in Dynamic Neuromuscular Assessment (DNA), to delve deep into a fresh perspective that intertwines the nervous system with our understanding of movement.

From Rocks to Rehabilitation

Joseph’s journey into the depths of human movement wasn’t purely academic. From mastering the art of rock climbing in the 70s to dealing with a debilitating injury in the mid-80s, his personal experiences acted as a catalyst. His transition from an athlete to a pioneer in neuromuscular assessment was fuelled by a passion to understand injury, recovery, and performance.

Dynamic Neuromuscular Assessment Explained

For those unfamiliar, Joseph breaks down DNA as a nervous system-first template. It’s a holistic approach that combines direct stimuli with a framework that keeps the “container safe”, ensuring that the treatment strategies align with how the nervous system responds.

Being Your Own Client

Joseph’s philosophy is all about introspection. By reflecting on our own challenges and experiences, we can become better, more informed practitioners. This personal insight allows a more profound connection with clients, making therapy more empathetic and effective.

The DNA Difference

With a myriad of movement modalities available, what sets DNA apart? The answer is its intricate consideration of the nervous system. Where many modalities might overlook the significance of receptor response and the parasympathetic state, DNA delves deep to ensure optimal movement without overwhelming the system.

DNA in Action

Joseph shares a poignant story of a 45-year-old female with whiplash pain. Traditional treatment modes fell short, but with DNA, a limbic association was identified, taking the client back to a traumatic childhood accident. Utilising a unique self-rescue technique, the association was toned down, resulting in the cessation of pain. This approach addresses root causes, not just symptoms.

Addressing the Sceptics

Joseph’s approach might challenge traditional beliefs. To the sceptics, he raises an essential query: If a client’s symptoms worsen after exercises, isn’t the nervous system interpreting them as a threat? DNA allows pre-assessment, ensuring the treatment aligns with the individual’s needs.

A Nod from the Medical Fraternity

Referrals from surgeons underscore the effectiveness of DNA. The results speak for themselves, offering an evolved biopsychosocial approach that targets individual-specific issues.

Skills to Take Away

For professionals eager to expand their horizons, Joseph’s workshops offer a vocabulary of movement, tools for evaluating the nervous system response, and techniques to identify false negatives and positives in binary assessments.

A Personal Note from Mish on the Pelvic Floor and Breath Connection

One of the facets of Joseph’s work that genuinely resonates with me is his focus on the pelvic floor and breath. Understanding this delicate and crucial connection is transformative for those of us, especially practitioners working with women.

For years, I’ve championed the concept of linking breath to movement and integrating pelvic floor awareness to minimise potential risks. It’s not just about physiology; it’s about empowering women with the knowledge and techniques to live life confidently and comfortably.

With Joseph’s expertise, I am looking forward to delving deeper to understand these connections at a more profound neuromuscular level. I’m genuinely excited to go to the next level, to learn from the master himself, and bring back these insights to benefit the women and trainers I work with.

To my fellow fitness professionals, therapists, and enthusiasts – if you want to enhance your understanding and offer even more to your clients, this is it. 

Join me on the weekend of 27/28/29 October, and let’s together elevate our expertise.

To sign up – please get in touch with Robin Kerr robinkerr888@gmail.com

Mobile Number: 0400050770

Fight or Flight is a common phrase; everyone understands this is the body’s response to danger. The more technical term is that the body has moved into the parasympathetic nervous system. But do you know about the flip side of this coin? Where the stress hormone gets the spotlight, today, I want to write about the opposite – the sympathetic nervous system, or the rest and digest mode.

Fight of Flight is the body’s go-to script when danger is imminent. The curtain rises on a cascade of reactions, with cortisol taking centre stage – our body’s red alert system. It’s like a built-in fire alarm designed to save the day. Cortisol often gets a bad rap. However, it is a hormone that we need. Cortisol gets us up in the morning, helps create muscle mass, and may even save our lives as it fires up when danger is thrust upon us. The downside of cortisol is that if we live with heightened cortisol because we are dealing with stress that is so ever-present that it feels like our “normal”.

When Stress Sneaks in Uninvited

Unfortunately, this turbo mode of the Sympathetic nervous system isn’t exclusive to life-threatening situations. Your body can’t distinguish between a sabre-toothed tiger and a jam-packed email inbox. Ding – a new message! Cortisol is like, “Time to save the day!” This chronic stress response messes with your mental state and can lead to poor sleep and unwanted weight gain. Yes, the same cortisol that helps build muscle can be a silent culprit when triggered by everyday stressors.

But here’s the twist: the spotlight on cortisol often dims our awareness of its counterpart, the sympathetic nervous system. It’s like only knowing half the story.

Stepping into Serenity: The Rest and Digest Oasis

Now, let’s switch lanes and explore the parasympathetic nervous system, our body’s gentle breeze. Imagine lounging by a calm lake, the sun’s warmth on your skin, and a sense of tranquillity enveloping you. That’s the magic of the rest-and-digest mode.

In this mode, your body taps into its inner healer. Heart rate drops and your system shifts focus to vital functions like digestion and repair. It’s like your body’s spa day, where rejuvenation takes the spotlight.

The sympathetic and parasympathetic nervous systems are two distinct branches of the autonomic nervous system, responsible for controlling various involuntary bodily functions.

Let’s clarify the differences between them:

Sympathetic Nervous System:

• The sympathetic nervous system is often referred to as the “fight or flight” response.
• It becomes active during times of stress or danger or when you must react quickly to a situation.
• It prepares your body for action by increasing heart rate, dilating pupils, redirecting blood flow to the muscles, and releasing stress hormones like cortisol and adrenaline.
• The sympathetic nervous system gears you up for physical exertion and is crucial for survival.

Parasympathetic Nervous System:

• The parasympathetic nervous system is called the “rest and digest” response.
• It becomes active when your body is relaxed, not facing any immediate threats.
• It promotes bodily functions during rest, such as digestion, healing, and energy storage.
• The parasympathetic nervous system helps lower heart rate, constrict pupils, stimulate digestion, and conserve energy.

In essence, the sympathetic nervous system prepares you for action. It mobilises your body’s resources to respond to stressors. In contrast, the parasympathetic nervous system promotes rest, recovery, and the efficient functioning of various bodily systems. These two systems balance to help your body adapt to different situations and maintain overall well-being.

Cracking the Code: Strategies for Everyday Calm

But are we powerless to control these different systems? Certainly not. We can recognise when we are in Fight and Flight and assess if the danger is really warranting all the reactions that tapping into the Sympathetic nervous system is giving. And we can actively practice Rest and Digest simply by slowing our breathing and heart rate.

One of the best books I have ever read about these strategies (and understanding them better) is James Nestor’s book – Breathe. And yes, we all breathe – but understand that over-breathing (the short breaths you take when you are stressed – either from exertion or anxiety) might be your usual breathing pattern. Learning how to slow your breathing and, therefore, slow your heart rate is how we can promote your body to heal and digest food efficiently and actively.

And the research is unequivocal that even a few minutes of practising breathing techniques can change our brain and body responses.

So, how can you shift from stress to serenity?

Here are some no-nonsense strategies:

1. Mindful Moments: Nestor’s wisdom comes into play here: “Practice mindfulness by paying attention to your breath.” Let the present moment be your anchor, whether you’re sipping tea or walking the dog. It is also great to check in to see if you are, in fact, in the Fight and Flight mode.
2. Breathing Breaks: James Nestor’s “Breathe” reminds us: “Breathing properly is the foundation for good health.” Take breathing breaks – inhale for a count of four, hold for four, and exhale for four. Repeat. It’s a mini reset for your body. Try to find snippets in your day when you are waiting for something, or travelling or even before you go to sleep to practice this box breathing. As little as 2 minutes per day can positively impact your ability to resent your brain.
3. Tech Timeout: Phones are handy but not the boss. Unplug for a bit – work emails and social media can wait. Try not to start your day with these things.
4. Mindful Movement: No need to do yoga like a pretzel. Even a simple stretch can do wonders. As you exhale, let go of stress with each movement. You can follow an app or a class or just move like no one is watching.
5. Nature’s Embrace: Nature uniquely can put us in the present moment. Take a stroll, feel the sun, and let nature’s calming touch work magic.

Finding Your Balance in the Chaos

Life isn’t just a battle or a break – it’s a mix of both. It’s okay to kick into high gear when needed. But remember, chronic stress isn’t your ally.

As you navigate life’s twists and turns, permit yourself to rest. It’s not a sign of weakness; it’s a sign of wisdom. Listen to your body’s cues and find your rhythm.

Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018 Sep 7;12:353. doi: 10.3389/fnhum.2018.00353. PMID: 30245619; PMCID: PMC6137615.

If you enjoyed this blog…. you might also enjoy these ones.

Just click on the image below!

Let me start by saying this: I’m not here to proclaim that my life has magically transformed into a utopia since I stopped drinking alcohol. I don’t claim to possess all the answers or preach that sobriety is the only path to happiness. Instead, I want to share my personal experience and the practical steps I took to give up drinking.

For too many years, alcohol has been a daily companion in my life. It was intertwined with social gatherings and celebrations. But mostly, it was my friend for the more mundane moments. Contracting COVID, which turned into Long COVID, was the formal line in the sand for sobriety; however, my curiosity about giving up started well before. 

My Relationship with Alcohol: Recognising the Patterns

Here are some of the things I noticed about my drinking:

• I drank wine every night, starting around 5pm, whether I wanted to or not.
• It was often the first thing I thought about when I woke up – an inventory of how much I drank the night before and if I needed to shop for more to ensure I had enough for the coming evening.
• My resolutions to drink less or have a DOG (Day Off Grog) Day always evaporated come 5pm.
• I didn’t like others to know how much I was actually drinking.
• It was not giving me the instant relief that it once did. 
• Drinking was no longer serving me.

My decision to quit drinking wasn’t fuelled by grand promises of a flawless existence or an extraordinary transformation. Instead, it was a deeply personal choice to regain control over my life, prioritise my health, and age well.

Practical Steps on My Journey to Sobriety

In this blog, I want to share the practical steps that helped me give my mummy wine time. These strategies, techniques, and mindsets empowered me to make lasting changes. It is my sincere hope they can serve as a source of inspiration or guidance or simply provide an alternative perspective for those contemplating a similar path.

Remember, everyone’s journey is unique, and what worked for me might not work for you. The purpose here is not to impose my views but rather to share practical insights that helped me navigate the complexities of giving up alcohol.

Educating Myself: Book Recommendations and Insights

I read many books, listened to podcasts and trolled the internet for how to give up drinking, all without ever sharing this with anyone. My drinking felt like a dirty secret cloaked with shame that I had let “it” get out of control.

These are my recommendations to get started:

• “Quit Like a Woman” by Holly Whitaker 
• “The alcohol experiment” by Annie Grace 

Both of these books started me intellectualising my dependency on alcohol. They helped me understand why the term alcoholic did not resonate with me – I rarely had blackouts, my life was not a shambles, and alcohol was not, by society’s standards, ruining my life. I was drinking much the same as my peers and exactly how all the marketing campaigns said I should.

Exploring This Naked Mind: A Practical Approach

Annie Grace’s online program, This Naked Mind, was good for the practical move away from alcohol. I have dabbled before with drinking less, but I found it mentally exhausting. All the rules to keep myself within the limits that I set for myself. And then, after a couple of glasses of wine, I didn’t give a fuck anyway.

Her first recommendation is just to be curious. Start to notice others who don’t drink when out. Even if they are strangers at a table next to yours. These people exist. There are plenty of people who don’t drink and who manage social occasions. So, I started to ask myself in social occasions (when I was drinking) what would it be like if I was not drinking. It sounds a little weird, but it is like flirting with a new self-identity. Imagining that you are trying on some new version of you.

Overcoming the First 20 Minutes: Managing the Intensity

And then came the physical crunch of not pouring a glass of wine at 5pm. All resolutions for change could be undone by 4.59pm. So, I continued to drink, but I noticed how long it took before the compulsion/longing/desire to have my first drink took to go away. By playing with my start time, I worked out the intensity of my desire to drink subsided around the 20-minute mark. 

You can do hard things for 20 minutes. I can handle my teeth being drilled (something I really, really hate) when I know exactly how long it will take. Knowing that the feeling would subside in a specific time frame was reassuring in those early days of giving up. 

Replacing the Ritual: Discovering Alternatives

I don’t really like sweet things. My drink of choice was dry white wine. So, I had to find alternatives to pour into my usual wine glass. My favourite is Adapt drinks. Wine was no longer giving me the relaxation that I craved, however, Adapt drinks contain adaptogens that do. They are pretty magical. The other one I enjoyed was Savvy drink – again the ingredients the important here. And I am also pleased to report that a fantastic range of non-alcoholic beers is now on the market – perfect for a hot sunny afternoon at the pub with friends or family.

Now, my main drink of choice now is sparkling water. I have a very sexy soda stream and now I even dehydrate my own organic lime slices. 

Navigating Social Situations: Handling Firsts as a Non-Drinker

Part of the reason it is so hard to give up drinking is imagining the things that you normally do that are habitually associated with alcohol.

Things like:

• Hanging out with dear friends where it is usual to polish off a few bottles within a fun-filled, silly drunken evening / afternoon / whenever. 
• Christmas, New Years, birthdays, and any other celebrations
• Travelling – I always started any travel with a glass of champagne at the Qantas club and never refused the drinks on the plane. It was 5 o’clock somewhere in the world, right?
• Lunch or dinner at a restaurant 

As I am nearing a year in on my sobriety, these firsts get easier. And I feel more comfortable with them.

I am no longer imagining my life as a non-drinker.

I am a non-drinker.

Looking to the Future: Health, Menopause and Designing a Fulfilling Life

This question is often asked of me – will I drink again. And to be truthful, I try not to spend too much time thinking about it. My answer can waver between – I am just not drinking today. But as time passes, my resolve to not return to the mental gymnastics of all my self-imposed rules to drinking acceptably gets immeasurably stronger. It is so much easier to be a non-drinker.

And finally, as you know, dear reader, I talk a lot about menopause and women’s health. I know full well what the risks are around women and alcohol (read this blog to find out), and to continue to drink is loading the gun of health roulette. As for menopause, I believe it to be like a gateway to the next third of your life. It is a surprise to age and feel and see your body ageing, and you cannot deny the effects of menopause. I want to design the next third of my life to be as healthy and active as possible so that I can travel, be there for my kids (possibly grandkids) and continue to have lots of dirty weekends away with my husband.

If you enjoyed this blog…. you might also enjoy these ones.

Just click on the image below!

I was a big believer in mummy wine time. Mummy wine time is a perfectly acceptable social movement that allows and encourages women to drink. And drink a lot and regularly.

In reflection, when I became a full-time mother, my drinking became more of a problem. I called it “a glass of coping at arsenic hour” – that time of day when I was giving my child an evening bath and feeling exhausted and overwhelmed. A glass or two of wine signified that my workday was almost over. It gave me a little pep to enjoy the short time between putting my baby/child/ren to bed and going to bed myself.

Is Mummy Wine Time really helping?

I didn’t think I had a problem with drinking. After all, I wasn’t drinking in the morning or getting blackout drunk. But the truth was, I was relying on alcohol to help me cope with the demands of motherhood. And my alcohol consumption was growing over the years. And sometimes, I think that my drinking was perhaps triggered by my first birth experience. Giving birth to my daughter is the closest I have ever been to death. It was an extended, messy, frightening butcher show. But it was not really talked about because I had a beautiful, healthy girl to be thankful for.

Anyway, it didn’t matter because my social media feed later confirmed that I had known with my experience with other mums early on – that drinking was a perfectly acceptable way to get through motherhood.

Detox to Retox

I even justified my evening drinking with a “detox to retox” strategy. I started each day with exercise and a green smoothie, but by the end of the day, I would reach for a bottle of wine.

Growing up in a drinking culture, I learned to associate alcohol with fun, relaxation, and socialising. And as a feminist, I felt empowered to drink like a man without shame or judgment.

When I got COVID in August 2022 and got knocked for 6, particularly neurologically, I knew I had to acknowledge that my drinking was not serving me. So I took a step back, looked at my drinking habits more objectively, and realised I needed to change. I wanted a break from waking up each morning, doing a guilty tally of what I had drunk the day before, and then working out if I had enough wine for that afternoon.

What alcohol really does deliver

Researching and writing education around women’s health, I felt like my drinking was compromising my authenticity as a champion for women’s health – when I knew exactly what this level of drinking was doing to my brain, my cancer risk and how it could impact on my ageing for the next third of my life.

Here are some specific risks of drinking for women:

1. Increased risk of breast cancer: Studies have shown that even moderate alcohol consumption can increase the risk of breast cancer in women.
2. Greater risk of liver disease: Women are more susceptible to liver damage from alcohol than men. This is because women’s bodies metabolise alcohol differently than men’s.
3. Greater risk of heart disease: While moderate alcohol consumption may have some cardiovascular benefits, excessive alcohol consumption can increase the risk of heart disease in women.
4. Increased risk of accidents and injuries: Women who drink heavily are at greater risk of accidents and injuries, including car accidents and falls.
5. Increased risk of mental health problems: Alcohol can harm mental health. Women who drink heavily are at greater risk of depression and anxiety.

The Australian Government Department of Health recommends that for healthy men and women, no more than two standard drinks should be consumed on any day to reduce the risk of harm from alcohol-related disease or injury over a lifetime.

Have you seen how small a standard drink is?

And the reality is that alcohol had stopped giving me the high I loved. It was all the promise without the goods. I knew it wasn’t serving me – but it was hard to imagine a life without it.

Alcohol and menopause

And here is some other good news. Not.

Alcohol consumption can have specific effects on women going through menopause. Here are some insights about alcohol and menopause:

1. Hot flashes: Hot flashes are a common symptom of menopause, and alcohol consumption can trigger and intensify hot flashes. For women who already experience hot flashes, avoiding alcohol or limiting their consumption may help alleviate symptoms.
2. Bone health: Menopause can decrease bone density, and excessive alcohol consumption can further increase the risk of osteoporosis. This is because alcohol interferes with the absorption of calcium, which is essential for maintaining healthy bones.
3. Mood changes: Menopause can lead to mood changes such as irritability and depression, and alcohol can worsen these symptoms. For women who are experiencing mood changes, it may be helpful to limit alcohol consumption or avoid it altogether.
4. Sleep problems: Menopause can lead to sleep problems, and alcohol consumption can disrupt sleep patterns and make it harder to fall asleep. For women experiencing sleep problems, avoiding alcohol or limiting their consumption may help improve sleep quality.
5. Weight gain: Menopause can lead to weight gain, and alcohol consumption can contribute to this. Alcohol contains empty calories, and excessive alcohol consumption can lead to weight gain and make it harder to lose weight.

So alcohol was not serving me mentally and physically. Instead, it made it extremely difficult to lose weight and, perhaps most importantly, interrupted my sleep. This means mummy wine time was just a cyclic shit show for my body, mind and Long COVID recovery.

Making any change does not happen overnight. And if any of this has resonated with you – look out for my next blog, where I will write about how I changed from a drinker to a non-drinker.

If you enjoyed this blog…. you might also enjoy these ones.

Just click on the image below!

Funny story – I have been playing with replacing flour with milled flax seed for many years. And have a number of recipes for biscuits and muffins. One of the benefits of adding milled flaxseeds to your diet is to counter the loss of oestrogen that happens in the peri-menopause phase of life.

Milled flaxseed is a phytoestrogen, which means it is a plant that mimics oestrogen.

One of the symptoms of peri-menopause and the sudden loss of oestrogen is a dry vagina – and if that sounds bad – then consider the medical term –vaginal atrophy – both are as bad as they sound. And can make sex really uncomfortable. Now I am a big fan of lube for the sex part, but adding a couple of tablespoons of milled flaxseed into your diet each day may help with not only a dry vagina but a whole host of aches and pains!

Jokingly, I have called my muffins and biscuits using flaxseed flour “Juicy Vagina muffins” and “Juicy Vagina biscuits”. When my kids were teenagers they would warn me when they were bringing home friends to NOT offer my delicious baked goods to their friends. Their friends would not understand, and they did not want to explain, or listen to me explain to them the benefits of milled flaxseed for peri-menopausal women. They would mumble about why they didn’t have a “normal” mum who made a cake out of the right ingredients of flour, butter and sugar.

Over time, the name got shortened to Juicy Vee™, and I even went as far as trademarking it, because… you never know… one day I might turn my hobby of cooking into a business!

And my kids now fully embrace their mum’s quirkiness!

But meanwhile – why don’t I share this recipe with you, because it is a goodie!

These are delicious warm, and can also be frozen, so that you can have 1 muffin per day to get the recommended dose of phytoestrogen each day to help with menopausal symptoms.

Or of course if you have teen age kids – you can wait til they have friends around and before you can say Juicy Vee™ muffins – they will be snuffled up in a flash.

Or if you attend some training that I put on – like the great folk at Monash Active – I may even turn up with a fresh batch for you to try!

If you enjoyed this blog…. you might also enjoy these ones.

Just click on the image below!

As a fitness professional, I’ve heard many misconceptions about menopause and weight gain. Recently, a fitness influencer made a bold claim that menopause doesn’t cause weight gain – instead, our health and eating well standards drop during this time of life. While I appreciated her perspective, it got me thinking about the science behind menopause and weight gain.

The Complexity of Menopausal Weight Gain

If only it were as simple as “eat less and move more” when managing menopausal weight gain. But unfortunately, science says otherwise. While adopting healthy habits like a balanced diet and regular exercise can certainly help support overall health and well-being, hormonal changes during menopause play a significant role in how our bodies respond to food and physical activity.

It’s not just a matter of willpower or motivation – hormonal changes can impact our metabolism, energy levels, and appetite. So while making lifestyle changes can certainly help, it’s essential to recognise that managing menopausal weight gain may require a more nuanced and personalised approach.

The Role of Oestrogen in Menopausal Weight Gain

Oestrogen levels decrease during menopause, leading to body fat accumulation and muscle mass loss, which can slow down our metabolism and cause weight gain. It’s not just a matter of eating well and exercising – hormonal changes are crucial in how our bodies respond to food and physical activity.

During menopause, one of the most common changes that women experience is weight gain, particularly in the belly area. Weight gain can be related to decreased oestrogen levels, a hormone that plays a crucial role in regulating body weight.

Oestrogen helps regulate body weight by affecting how the body stores and uses fat. When oestrogen levels are high, the fat tends to be distributed more evenly throughout the body, with less accumulating in the belly region. However, as oestrogen levels decline during menopause, the fat tends to be stored more in the abdominal area, leading to the appearance of belly fat.

Managing Menopausal Weight Gain

While weight gain and changes in body shape can be frustrating for women going through menopause, it’s important to remember that these changes are a natural part of aging. While it’s true that belly fat can be associated with certain health risks, it’s also essential to adopt a positive, self-accepting attitude towards one’s body.

Rather than striving for an unattainable ideal, women going through menopause can focus on adopting healthy habits such as regular exercise and a balanced diet. These lifestyle changes can help to support overall health and well-being and can also help to manage weight gain during menopause. However, it’s important to remember that weight loss can be difficult, and embracing and accepting one’s body at any size or shape is okay.

Supporting Women Through Menopause

As fitness professionals, it’s essential that we stay informed and educated about menopause and weight gain, so we can better support our clients. And to best support our clients, we need to ensure that our language stays judgement free.

The message of it worked for me; it will work for you – is both misleading and will inevitably lead to blame and shame.

The research is clear, the drop in oestrogen will influence body fat and body fat distribution. Will this be the same for all women? No. Because we are all different. However, even those women who show no change on the scales are still likely to change shape because this is called ageing. The range and degree that weight changes and fat distribution for women are individual.

Also, the stepping up of exercise (the good harder burn it off mentality) that may have worked for younger women – has a chance of backfiring during peri-menopause – by causing injuries and affecting sleep. Hello, cortisol!

Strategies of minimising and managing stress, dedication to good sleeping habits, including strength training and practicing self- acceptance are all the things that you can promote to help your clients manage this transition time of their lives.

The Bottom Line

Menopause is a natural and inevitable part of aging, and weight gain is a common symptom many women experience during this time.

As fitness professionals, it’s essential that we stay informed and educated about menopause and weight gain, so we can better support our clients.

Yes, there may be a changing body shape – but we are working to keep our clients active and strong. The failure of fitspiration – including the messages that this worked for me so that it will work for you – lies in its narrow and unrealistic depiction of health and fitness, which can lead to feelings of inadequacy and discouragement rather than motivation.

Want to learn more about how to support your clients during this time best?

Check out these 2 options –

Masterclass

If you enjoyed this blog…. you might also enjoy these ones.

Just click on the image below!

I was pregnant more than 2 decades ago. Yes, I know. I am showing my age. But for both my pregnancies, the only exercise I did was walking. I was still a teacher, and changing my career to becoming a fitness professional was yet to come. Now lots of things have changed in the world since then. Including a lot more research on why exercise during pregnancy is so good for mum and bub.

But what hasn’t changed is the anxiety that all mums will have around making sure that the exercise that they are doing will not harm their unborn child.

For women who have experienced miscarriage or stillbirth, there may be a heightened sense of anxiety around exercise safety during pregnancy. They may worry that exercise could increase their risk of miscarriage or stillbirth or feel guilty for engaging in physical activity after experiencing a loss.

For other women, exercise provides a sense of normalcy and stress relief during a difficult time.

Here are three tips to help ease that anxiety and help your clients feel more comfortable and confident during their workouts.

1. Listen to your client’s concerns

The first step in helping a pregnant client feel more comfortable with exercise is to listen to their concerns. For example, many women worry that exercising during pregnancy could harm their baby or cause complications. They may also be concerned about their safety, significantly as their bodies change and their balance becomes less stable.

As a fitness professional, taking these concerns seriously and addressing them thoughtfully and reassuringly is essential. Ensure your client knows that you understand their fears and are there to support them in safely and effectively achieving their fitness goals. Be open to their questions and concerns and take the time to explain the benefits of exercise during pregnancy, such as improved cardiovascular health, reduced risk of gestational diabetes and high blood pressure, and potentially easier labour and delivery.

2. Customise their workout routine with a clear purpose for each exercise

Every pregnant woman is unique, and their fitness needs and goals may vary depending on their health status, fitness level, and stage of pregnancy. As a fitness professional, it’s essential to customise your client’s workout routine to their individual needs and preferences. However, it’s equally important that every exercise prescribed has s clear purpose that aligns with your client’s goals and needs.

For example, upper body exercises that build arm and back strength are ideal for helping them hold and carry their baby for long periods. Breathing exercises can help reduce stress and anxiety, while stretches can help alleviate back pain or sciatica. Pelvic floor exercises (both strengthening and relaxing) can help prepare the body for labour and delivery. They can also help prevent urinary incontinence and other pelvic floor disorders.

By prescribing exercises with a clear purpose, you can help your client understand the benefits of each exercise and feel more motivated to continue with their workout routine. Additionally, this approach can help prevent injury and ensure your client is progressing towards their fitness goals.

In summary, customising a workout routine for pregnant clients requires thoughtful consideration of their needs and preferences. By prescribing exercises that serve a clear purpose, you can help your client achieve their fitness goals and enjoy a healthy pregnancy.

3. Ensure you have the proper qualifications and communicate this to your client.

When working with pregnant clients, you must have the proper qualifications and training to ensure their safety and well-being. In addition, as a fitness professional, you should have a solid understanding of the physiological changes that occur during pregnancy and the specific exercise needs and limitations of pregnant women.

Ensure you have completed a specialised certification or course in prenatal fitness. Keep your knowledge and skills up-to-date through continuing education and ongoing professional development.

Communicating your qualifications and expertise to your pregnant clients is also essential. Let them know that you have the knowledge and experience necessary to create a safe and effective workout routine tailored to their needs and preferences. This can help build trust and confidence and can go a long way in easing any anxiety they may have about exercising during pregnancy.

By ensuring you have the proper qualifications and communicating this to your clients, you can help ensure a safe and effective workout routine that promotes a healthy and happy pregnancy for you and your clients.

Suppose you still need to complete pregnancy-related qualifications or completed some years ago. In that case, it might be time to revisit this.

Click here to access my Level 1 Training for pregnant and postnatal women at $97AU. This course gives you 1 CEC and the confidence to work with pregnant women.

If you enjoyed this blog…. you might also enjoy these ones.

Just click on the image below!

March is Endometriosis Awareness Month, which means it’s a great time to learn about this painful and often overlooked condition. Endometriosis affects an estimated 1 in 10 women, yet diagnosis often takes years due to a lack of awareness and understanding. As a personal trainer, you may have clients who suffer from endometriosis or who are struggling to get a diagnosis.

What is Endometriosis?

Endometriosis is a condition where tissue similar to the lining of the uterus grows outside of the uterus, causing pain and other symptoms. These symptoms can include painful periods, chronic pelvic pain, pain during sex, and infertility. Because endometriosis can affect so many areas of the body, it can be difficult to diagnose and treat.

Here are some tips to help you support your clients:

• Listen to your clients. Many women with endometriosis struggle to have their pain taken seriously by healthcare professionals. As a personal trainer, you can provide a safe space for your clients to talk about their symptoms and concerns. Take their pain seriously and be willing to make adjustments to their workout program as needed.
• Modify workouts as needed. Endometriosis can cause chronic pain, fatigue, and other symptoms that can make it difficult to exercise. Be prepared to modify workouts to accommodate your clients’ needs. For example, you may need to reduce the intensity of a workout or provide alternative exercises that are less strenuous.
• Encourage gentle exercise. While high-intensity workouts can be beneficial for some people with endometriosis, others may find that gentler forms of exercise are more helpful. Yoga, Pilates, and swimming are all good options for clients with endometriosis. These exercises can help improve flexibility, reduce stress, and ease pain.
• Be aware of medication side effects. Some women with endometriosis take medication to manage their symptoms. Be aware of any side effects that your clients may be experiencing, such as fatigue, dizziness, or nausea. Modify workouts as needed to accommodate these side effects.
• Advocate for your clients. If your clients are struggling to get a diagnosis or are not receiving the care they need, be willing to advocate for them. Encourage them to seek a second opinion if necessary and offer to help them find a doctor who specializes in endometriosis.

Your role in endometriosis

In summary, endometriosis is a common yet often overlooked condition that can cause chronic pain and other symptoms. As a personal trainer, you can play an important role in supporting clients with endometriosis. By listening to your clients, modifying workouts as needed, encouraging gentle exercise, being aware of medication side effects, and advocating for your clients, you can help them manage their symptoms and improve their quality of life.

If you enjoyed this blog…. you might also enjoy these ones.

Just click on the image below!

If you are a personal trainer, training pregnant clients can be both rewarding and challenging. Knowing the right questions to ask is key in ensuring the safety and effectiveness of your sessions. Here are three essential questions that all trainers should consider when training pregnant clients:

3 critical questions to ask before training expecting mothers:

1. What is your level of exercise pre-pregnancy?

For safety purposes, personal trainers must understand pre-pregnancy exercise levels before creating an individualised care plan. This information allows the trainer to understand better the client’s current body composition and fitness levels to tailor advice on how much activity is suitable for each stage of the pregnancy process. Without this data, there may be a greater risk of injury or straining due to overtraining or inadequate recovery periods.

It is also quite possible that pregnancy motivates women who have previously been inactive to start a fitness program. And although pregnancy is not the time to set PBs, it can be the time to put great exercise routines into place.

This question will help you design an appropriate program. An experienced athlete will have different abilities from a novice. This applies to when your client is pregnant as well.

2. Have you had previous pregnancies? (Don’t shy away from miscarriage or stillbirth)

Although each pregnancy is individual, previous pregnancies can inform Personal Trainers about energy levels, morning sickness and how their body responds to the changing hormones. For example, many women who experience laxity in their pelvic joints or pubis symphysis diastasis often experience it again with each subsequent pregnancy. This condition has enormous implications on how women move, sleep and feel pain.

Every day in Australia, 6 babies are stillborn and 2 die within 28 days of birth (neonatal death), and 1 in 5 pregnancies will end in miscarriage before 20 weeks**. So it is reasonable to expect your client to come to you with this experience.

For those who have experienced a miscarriage or stillbirth, their physical and emotional well-being is impacted by the lack of conversation around these topics.

Fitness professionals must be well-equipped to provide appropriate support for individuals with a history of pregnancy loss. Open conversations about these issues can help create positive psychological effects, allowing clients to manage their emotions better and tackle any anxieties related to new pregnancies. Additionally, this could reduce the stigma associated with miscarriage or stillbirth, as many people feel uncomfortable discussing these experiences openly.

If your client shares her stillbirth or miscarriage experience with you – make sure you listen thoroughly. Your response should be, I am sorry for your loss. And how does this make you feel about this pregnancy?

This is not the time to jump in with your own experience or that of another client. However, being comfortable with pausing can invite your client to share more.

This is called holding space.

3. What are your biggest fears around exercise and your pregnancy?

Under the romance and flowers of pregnancy, for most women, lies fear. Fear of losing the baby, fear of having the baby, fear of losing their current fitness levels, and fears of not being healthy enough to best support the life of their baby. And a big one is fear that the exercise they do with you will harm their baby or jeopardise the pregnancy. There are still myths kicking around that mothers must rest as much as possible to support their babies.

The research shows precisely the opposite. On the contrary, exercise improves the well-being of the unborn child. It has many benefits for the mother as well.

But understanding their fears can help you better explain why you are giving them specific exercises and programs.

Are your qualifications up to date?

My final note about training pregnant clients is that the qualifications you undertook to become a fitness professional do not adequately equip you to work with pregnant women. Completing education specifically around pregnancy, will go a long way to alleviate your client’s fears.

If you have a pregnant client come to you – it is time for you to upskill.

And if you completed your education years ago – it is time to upskill.

*New Course Alert*

In partnership with FITM I will be running 2 live (delivered by ZOOM) Masterclasses (2 hours on Saturday 11th and Saturday 18th of March 2-23) – You will also receive some online training that you will have access to FOR LIFE that supports this live training.

Come and join me! Sign up here

Online pregnancy training options:

If you are looking for a fully online course – this Pregnancy and Postnatal Training for PTs Level 1 only takes 2 hours and is under $100AU!

Both online options have professional development points for PTs in Australia, New Zealand, the USA and Canada! (see below).

Click on the image for more details!

Or if you want to level up – here is a much more comprehensive course – which includes information from Level 1 and way more!

*Statistic from AIHW.gov.au, 2020

** Statistic sourced from Pink Elephants

If you enjoyed this blog…. you might also enjoy these ones.

Just click on the image below!