Midlife Women: Embracing Change & Staying Healthy
Midlife Women: Embracing Change & Staying Healthy
Join me, Carmen Hecox, as I explore the intricate journey of midlife changes in women. Learn about the biological shifts, health risks, and the profound impact of diet, nutrition, and emotional well-being. Together, let’s create the best version of ourselves!
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🕐 Time Stamps:
00:00 Introduction \u0026 Welcome
02:05 Biological Changes During Midlife
07:05 Importance of Diet \u0026 Nutrition
09:15 Mental \u0026 Emotional Health Focus
11:23 Creating an Actionable Health Plan
13:52 Additional Resources \u0026 Next Episode Preview
Episode Summary:
In this episode, I, Carmen Hecox, delve deep into the health challenges women face during midlife. From understanding biological transformations to addressing specific health risks and the power of diet and nutrition, I provide a comprehensive guide to navigating these challenges with positivity and empowerment.
If you found this episode insightful, please like, share, and subscribe to our channel. Don’t forget to hit the bell icon for more empowering content!
Next Episode Preview:
Tune in next week as we host Dr. Herma Murty, an author, advanced yoga instructor, certified personal trainer, nutrition coach, and aerospace engineer. Discover her secret talent in helping women over 50 live a pain-free and enjoyable life.
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Tags:
#Midlife #Health #Nutrition #EmotionalWellbeing #WomensHealth #LifestyleChanges #Prevention #Diet #MentalHealth
Content
0.049 -> Welcome to Create the Best Me.
2.329 -> I am Carmen Hecox, a personal
development coach, and I am so excited
7.164 -> to be connecting with you today.
9.56 -> Whether you're listening to the podcast
or joining us on YouTube, my goal
13.704 -> is to help women navigate through
midlife challenges with compassion,
18.679 -> inspiration, and empowering conversations.
21.965 -> Each week we'll dive into
thought-provoking topics, designed to
26.231 -> build self-confidence, overcome invisible
women's syndrome, and find the courage
31.21 -> to create the best version of yourself.
34.115 -> I'll also be joined by expert guests who
will share their wisdom and insights,
39.395 -> so make yourself comfortable and
let's embark on this journey together.
44.088 -> Well, hello there fearless
midlife trailblazers!
47.478 -> Welcome to Create the Best Me!
49.848 -> If you are new here, I'm so glad you
made it here; if you're a returning
54.378 -> listener, welcome back to the one
and only place where we encourage and
59.808 -> empower women in midlife to pursue their
dream and live life to the fullest.
65.338 -> I am Carmen Hecox, your host
and personal development coach.
69.078 -> Today we're going on a journey of
self-discovery and empowerment,
73.848 -> focusing on health changes women face
during midlife, and the steps we can
79.643 -> take to reduce or control the risks.
83.176 -> It's a big topic, but together
we'll navigate through it.
87.141 -> So, let's break it down.
88.923 -> We'll start by exploring the biological
changes that come along during midlife.
95.283 -> Next, we'll dive into some specific health
risks that we need to stay mindful of.
103.053 -> Third, we're going to chat about the
dietary nutritions and lifestyle shifts
108.243 -> we can adopt to counter these risks.
112.203 -> Fourth, we're focusing on the
often overlooked mental and
117.821 -> emotional health side of things.
120.701 -> Lastly, we'll pull everything
together and take comprehensive,
125.411 -> easy-to-follow action plan.
128.141 -> Let's create the best us shall we?
132.109 -> Alright, my friends, the first step
in our journey is understanding
136.369 -> the biological changes that our
bodies undergo during midlife.
141.859 -> As many of you know, our bodies
are amazingly complex and they
147.139 -> undergo significant transformation
during this phase of life.
152.119 -> So let's take a deep dive into the
transformation and what it means for us.
159.004 -> Around midlife, typically in our
forties or fifties, many women
164.284 -> enter a phase called perimenopause.
167.344 -> This is a transition period that
leads us to menopause, which is
173.314 -> the time when menstrual periods
stop permanently, signaling the
178.534 -> end of our reproductive years.
182.344 -> During menopause, which can last from
a few months or up to 10 years, our
188.974 -> ovaries gradually start reducing the
production of estrogen and progesterone,
195.514 -> two hormones critical for reproduction.
199.054 -> And it's this fluctuation in hormone
levels that leads to some of the common
205.354 -> symptoms associated with this phase
- hot flash, night sweats, mood swings
211.894 -> and changes in menstrual patterns.
215.164 -> But these are just visible changes.
218.574 -> Underneath the surface, these
hormonal changes can often affect our
224.094 -> cholesterol level, our bone density,
and even the health of our heart.
230.424 -> So, this period of change is about
more than just what's happening in
235.464 -> our reproductive system - it's a
change that affects our whole body.
242.184 -> Remember, each woman's experience is
unique - some may have a relatively
248.009 -> smooth transition, while others
may face a more challenging.
252.689 -> Understanding these changes is the first
step in maintaining them effectively.
258.119 -> Moving into the next segment, let's
delve deeper into some specific
262.689 -> health risks that become more
pronounced during this phase and
267.189 -> how we can effectively manage them.
270.609 -> Our bodies are changing, but
remember, we are strong, capable,
275.589 -> and equipped to handle these changes.
278.669 -> So, as we transition from the
biological changes, let's delve
283.649 -> deeper into the health risks
associated with these transformation.
288.509 -> Awareness is the first step toward
prevention, and I want you to be armed
293.554 -> with all the information you need.
296.476 -> The decline in estrogen levels during
perimenopause can significantly increase
302.566 -> the risk for certain health conditions.
305.566 -> The first one we'll
discuss is heart disease.
308.896 -> You see, estrogen has a protective
effect on our hearts, and as its levels
315.736 -> drop, we may see an increase in L D
L, our bad cholesterol, and a decrease
323.476 -> in the H D L, the good cholesterol.
327.241 -> This shift can lead to buildup
of plaques in our arteries,
331.711 -> increase the risk of heart disease.
334.501 -> Then there's osteoporosis, a condition
where our bones become weak and brittle.
340.441 -> Estrogen plays a crucial role
in maintaining bone density and
344.901 -> its declining during midlife can
lead to accelerated bone loss.
350.836 -> Breast cancer is another
concern for women in midlife.
354.526 -> While the reasons aren't entirely clear,
many women discover they have breast
359.176 -> cancer during their menopause years, and
two thirds of invasive breast cancers
365.686 -> are found in women 55 years or older.
370.276 -> Lastly, but no means least
the risk of diabetes.
375.166 -> Weight gain is common during midlife,
and increased body fat, especially
380.776 -> around the abdominal, is linked
to insulin resistance and diabetes.
385.934 -> Now, this might seem daunting, but
remember - early detection is key and
392.449 -> the power of prevention is immense.
396.314 -> Regular health check-ups,
screenings, and open dialogues
400.394 -> with your healthcare provider can
truly be a world of a difference.
406.724 -> Now, we can't stop these changes, we can
definitely influence how they impact us.
412.604 -> That's where our next segment comes in.
415.994 -> It's all about diet, nutrition,
and lifestyle changes.
420.254 -> Let's move forward with
positivity and a plan.
425.774 -> As we transition into the next
segment, let's focus on the powerful
430.454 -> tool that we have within our
control - our diet and lifestyle.
435.644 -> The right nutrition and daily habits
can have a profound impact on how we
441.709 -> navigate through these midlife changes.
445.934 -> Let's start with diet.
447.914 -> Foods rich in calcium and vitamin
D are critical during this time as
453.864 -> they can help slow down bone loss
and reduce the risk of osteoporosis.
459.684 -> So, think dairy products, leafy
greens, fish like salmon and mackerel.
465.819 -> We also need to consider
heart-healthy foods due to the
469.799 -> increased risk of heart disease.
472.559 -> This means plenty of fruits and
vegetables, whole grains, lean
477.029 -> proteins, and healthy fats found in
foods like avocados, nut and seeds.
483.569 -> It's equally important to reduce
our intake of processed foods and
488.489 -> sugars, which can contribute to
weight gain and insulin resistance,
493.269 -> increasing the risk of diabetes.
496.012 -> Then comes physical activity.
498.352 -> Regular exercise can help maintain a
healthy weight, reduce stress, improve
504.202 -> sleep, and even boost your mood.
506.932 -> It can also strengthen
our bones and heart.
510.562 -> Aim for at least 30 minutes of moderate
physical activities most days of the week.
517.342 -> Find something you enjoy, be it yoga,
swimming, dancing, or simply a brisk walk.
524.382 -> While we're shaping our bodies and
nourishing them with the right foods,
529.422 -> it's critical not to overlook the mental
and emotional aspect of our health.
536.022 -> Our next segment dives into this often
overlooked, but equally important
541.897 -> facet of our midlife journey.
544.807 -> Let's explore it together.
547.452 -> As we delve into the next segment,
let's remember that our well-being
551.832 -> extends beyond just the physical.
555.162 -> Our mental and emotional health is just
as critical during this time of change,
561.162 -> and we need to nurture it with equal care.
565.422 -> The hormone shifts during midlife can
influence our mood, potentially leading
570.152 -> to feeling of anxiety or depression.
573.482 -> We may also be navigating significant
life changes, like children leaving
578.522 -> our home or caring for aging parents
that can add emotional strain.
583.742 -> So, how do we navigate these changes?
586.922 -> The first step is to acknowledge them.
589.622 -> It's okay not to always be okay.
592.742 -> Reach out to loved ones or
professionals if you need to talk.
598.112 -> Don't underestimate the
power of a good conversation.
602.882 -> Next, make stress management a priority.
607.142 -> Whether it's through yoga, deep
breathing exercise, a good book, or even
613.142 -> a relaxing bath, find what helps you
unwind and make it part of your routine.
620.612 -> Maintaining a healthy social life can
also do wonders for your emotional health.
627.872 -> Regular interaction with friends,
family, participating in group activities
633.872 -> or volunteering can bring about
feelings of connection and happiness.
640.095 -> And finally, consider practice
mindfulness and meditation.
645.212 -> These tools can help you manage
stress, increase focus, and boost
650.282 -> your mood, making them an invaluable
part of your mental health toolkit.
656.132 -> Now that we've explored the
physical, nutritional, and emotional
660.632 -> facets of navigating this life,
let's bring it all together.
665.425 -> Our final segment today will be
about creating an actionable,
669.822 -> realistic plan that encapsulates
everything we've discussed.
675.267 -> Let's create the best you together.
678.657 -> Before we conclude, if you are
enjoying this content, please make
683.102 -> sure to hit subscribe and stay
updated on the future episodes.
687.447 -> Your support means a lot.
689.787 -> Welcome to the final stretch of
our journey today, my friends.
693.632 -> We've armed ourselves with knowledge
and understanding, and it's time
698.252 -> to transform that into action.
702.152 -> Our plan starts with
regular health check-ups.
705.692 -> These include screenings for
heart health, bone density test
710.902 -> mammograms, blood glucose levels.
714.772 -> Make sure to have these discussions
with your healthcare provider and
719.272 -> scheduled them as recommended.
722.737 -> Next, let's reevaluate our diet.
726.127 -> Incorporate foods rich in calcium and
vitamin D to help combat bone loss.
732.847 -> Make your plate colorful with fruits and
vegetables, include lean proteins, and
739.392 -> don't forget those heart-healthy fats.
742.567 -> At the same time, aim to reduce
processed foods and sugar.
747.92 -> Physical activity is a non-negotiable.
751.2 -> Find a form of exercise you love and
make it part of your daily routine.
757.17 -> Aim for at least 30 minutes of
moderate activity on most days,
762.09 -> but remember every bit counts.
765.66 -> Finally, make time for your
mental and emotional well-being.
770.33 -> Engage in stress-relieving
activities, maintaining a healthy
774.92 -> social life, and consider practices
like mindfulness and meditation.
781.07 -> And most importantly, remember that
it's okay to seek help when you need it.
787.33 -> Remember, this is your journey,
and this plan is yours to customize.
794.07 -> Small, consistent changes can
lead to significant impacts.
799.11 -> Let's move forward with
positively and a can-do attitude.
804.817 -> And there you have it!
806.112 -> Today, we ventured into understanding
the midlife changes we face as
811.809 -> women, the associated health risks
and the lifestyle modifications
816.906 -> that can help us reduce these risks.
819.906 -> Remember, these changes are part of life's
journey, and while they may seem daunting,
825.816 -> with the right knowledge and approach,
we can navigate through them gracefully.
831.726 -> If you want to learn more about
today's topic, head on over to
835.776 -> createthebestme.com/ep025 where
I have additional information that
844.196 -> I didn't share in today's episode.
846.446 -> Don't forget to come back next
week because our guest will be Dr.
851.342 -> Herma.
851.786 -> Murty.
853.106 -> Herma is an author, advance
yoga instructor, certified
856.857 -> personal trainer, nutrition
coach, and an aerospace engineer.
861.237 -> She's also the C E O and
founder of Get Shanti.
865.137 -> Her secret talent is helping women over
50 get rid of their aches and pains
870.527 -> so they can live an enjoyable life.
873.167 -> Remember, your health is your wealth.
876.141 -> Take care of it, nurture it, and
watch as it rewards you with a life
881.241 -> full of vitality and happiness.
884.361 -> If you found this episode helpful,
please like, share and subscribe to
889.856 -> our channel and hit the bell icon for
more empowering content just like this.
895.701 -> If you enjoy this episode, give us a
thumbs up and share it with your friends.
900.471 -> And remember, each day is an
opportunity to create the best you.
905.931 -> So, let's seize it!
907.671 -> Until then, keep dreaming big, take
care of yourself, and remember, you
912.471 -> are beautiful, strong, and capable of
creating the best version of yourself!
918.201 -> Thank you for watching,
catch you next week.
921.134 -> Bye for now.
Source: https://www.youtube.com/watch?v=4XceRHS3eqM