Menopause Never Ends

Okay, technically, it does.? Menopause is technically only one day after you’ve stopped menstrual bleeding for one year.? But on that magic day, that we may or may not be aware of, do our symptoms go away?? They do not.??

Symptoms that come from hormone decline will continue.? The fluctuations of estrogen and progesterone will likely decrease over time, which may help some of our symptoms.? Some of our peri/post/menopausal symptoms come from the fluctuations themselves.? (I.e. sudden bursts of heat are often tied to sharp rises or drops in estrogen.)

When we refer to perimenopause, menopause and postmenopause, we usually mean the symptoms.

Fluctuations in hormones: Cause sudden, unpredictable symptoms often seen during perimenopause, such as hot flashes, mood swings, and irregular periods.

Steady Decrease in hormomes, espcially estrogen: Results in longer-term, chronic symptoms such as vaginal dryness, bone loss, and reduced libido, seen more during postmenopause.

Symptoms related to postmenopause can include:?

• Vaginal dryness and discomfort during intercourse
• Hot flashes and night sweats (though less frequent than in perimenopause)
• Urinary symptoms, such as frequent urination or urinary incontinence
• Sleep disturbances (insomnia or poor sleep quality)
• Fatigue or reduced energy levels
• Joint pain or stiffness
• Weight gain, particularly around the abdomen
• Hair thinning or loss
• Dry skin and reduced skin elasticity
• Breast changes, including reduced density or tenderness
• Heart palpitations or sensations of irregular heartbeat

Nice!? It's funny-not-funny, I know.

So, how does this relate to Fitness Over Forty differing from prior to forty?? Well, different kinds of movement specifically help these symptoms.? I will be rolling out this info on a weekly basis in this newsletter.? If you want to get involved in a community that is connecting, sharing and cheering each other on, check out Gen X Women Rising & the kick-off event below.

But here’s the topline view:

Key Exercise Considerations After Age 40

1. Consistency: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, plus 2–3 strength sessions.
2. Variety: A balanced mix of cardio, strength, flexibility, and mind-body exercises provides the most comprehensive benefits.
3. Listen to Your Body: Hormonal changes can affect recovery time, so prioritize rest and recovery.
4. Strength Progression: Incorporate progressive overload in strength training to maintain effectiveness.? Resistance training is crucial to counter bone & muscle deterioration.
5. Joint Safety: Low-impact exercises like swimming or cycling may be preferable for those with joint pain.

As you see, many of the changes that start in perimenopause don’t end, but with the right information, we can incorporate the right movement into our lives to make us truly empowered.? With this strength, we can pursue a life without limits - navigating changes - and showing up with our gifts, to rock the next decade and beyond!

If you want to check out a community to share stories and resources to get? truly empowered in midlife, you may want to attend Gen X Women Rising: Strength, Energy & Your 2025 Blueprint.? More info here.

Thanks for reading, and for bringing your many gifts to the world.? It matters.

In gratitude,

EB Ferdig