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The Benefits of Group Fitness Classes for Women Over 50

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It’s never too late to get fit. Enjoy this guest post by Polly Hansen!

No matter how old you are, physical fitness is very important — and even more so as you get older. Women over the age of 50, in particular, stand to gain so much more from physical activity than just weight loss. For one, researchers from the University of Valencia note how physical activity can help with bone health, which can become a serious concern during post-menopause. Regular exercise is also said to help reduce pain for women with fibromyalgia, a type of musculoskeletal pain that becomes more common when you get older.

That being said, people are always looking for creative ways to make exercise fun — and that’s where group fitness classes come in. Taking a solo jog around the park or spending hours at the gym alone isn’t for everyone. So if you’ve been thinking about joining that yoga class downtown, there’s no reason to keep putting it off.

Providing Motivation

Even if you know all about the endless benefits of exercise, it’s not always easy to muster up the motivation to start. Luckily, enrolling yourself in a fitness class can provide all the drive you need. For example, it’s hard not to feel inspired once you join a Zumba class. The enthusiasm and energy in classes are very infectious.

Training with Certified Professionals

Certified trainers should always conduct fitness classes. These people know which goals you should be setting at your age, as well as the necessary steps you need to do in order to achieve them. Being part of the older demographic also opens you up to a wider range of risks and injuries, even if you think you’ve got enough confidence to power through. Therefore, having a trained professional can help you avoid most of them, and it’s often cheaper than hiring them privately.

Meeting New People

As you get older, it might be more challenging to make new friends. After all, not everyone enjoys going out on Friday nights nor has the energy to mingle with strangers. But group fitness classes pose a great opportunity to go out and meet like-minded people with the same lifestyle goals. In fact, a study on Bustle shows how group sessions can lead to unique bonds formed by being “challenged” together. True enough, sociology professors from Maryville University emphasize the importance of building connections as human beings. You are never too old to expand your network and meet new people because these links are what make human experiences more worthwhile. In this case, the act of exercising is made all the more fun.

Diversifying Workouts

You might think that walking is enough when you’re older, but you should at least try to sweat a little more than that. According to Dr. Chad McCann, walking alone doesn’t get your heart pumping enough to create “true cardiovascular improvement.” Instead, he shares that everyone (especially those over the age of 50) should be working on their strength and flexibility, on top of cardio. Luckily, no two fitness classes are exactly the same—bringing you some much-needed diversity to your workout.

Age really is just a number. You could be 55 but look 40 or, you might even be 50, but look and feel like 60. It all has to do with how well you care for your body and the kind of people that you surround yourself with.

Article written by Polly Hansen
        Only for menopausegoddessblog.com

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New Menopause Products – No Prescription Needed

Textured Roses © lynette sheppard

The folks from Kindra have developed a new line of over-the-counter solutions for menopause symptoms. They just sent me some samples to try – I’ll let you all know how it goes. And of course, Kindra will be featured in the Menopause Marketplace. I’ll let them tell you more in their own words – check out the info below:

Kindra, the First Company from the Launchpad Formed by M13 and P&G Ventures, Launches as a New Direct-to-Consumer Brand Providing Estrogen-Free Solutions, Personalized Resources and Community for Managing Menopause

LOS ANGELES (November 14, 2019) – P&G Ventures and venture engine M13 announced today the launch of Kindra, a new direct-to-consumer brand providing proven, estrogen-free solutions, supportive community and personalized resources for managing menopause and relieving symptoms.

The new brand takes a positive and candid approach to the neglected world of menopause with a thoughtful collection of lotions and dietary supplements scientifically formulated to take on hot flashes, mood swings, vaginal dryness and other realities of menopause.

“Half the people on the planet experience menopause, yet even in our age of oversharing, it unfortunately remains a taboo topic with a limited range of products, resources and emotional support available to women experiencing this journey,” said HongJoo Sun, CEO at Kindra. “With Kindra we’re looking to provide women with clinically proven symptom relief and support while also sparking a more open conversation on the challenges and triumphs of a life stage every woman will expect to experience.”

At launch, Kindra will offer a line of four products, developed using clinically tested ingredients and nature’s most effective treatments to soothe the physical and emotional symptoms of menopause. Kindra products are estrogen-free (don’t contain estradiol or progesterone) so are an appealing option for a broad spectrum of women, including those who are either not eligible for prescription hormone replacement therapy (HRT) or concerned about HRT side effects.

All Kindra products are available without a prescription at OurKindra.com.

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Your Questions About Menopause and Sexual Health Answered

Plumeria flow © lynette sheppard

Aloha goddesses! If you missed the Healthline Facebook live event yesterday with Dr. Jessica Shepherd and me, don’t despair – the video is on  Healthline’s FB page – here’s the link:  https://www.facebook.com/healthline/videos/2131522600483421/

It was a pure delight to share with so many women about reclaiming sexual intimacy and health. I know you will love Dr. Shepherd. We share a passion about empowering menopausal women to be healthy.  Remember, there are options and there is help. Find out more in the video.


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Join Healthline and me on Facebook live Friday Oct 18!

Join me and Dr. Jessica Shepherd for a Healthline FB live event tomorrow at 1 pm Pacific time ( 3 pm Eastern). We’ll share information about menopause and answer your questions in real time. Can’t wait to connect with you all!
Healthline – just go to Healthline‘s FB page https://www.facebook.com/healthline/ #@healthline

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Perimenopause: Everything You Wanted to Know About It and Were Afraid to Ask

All you ever wanted (and desperately needed) to know about perimenopause is highlighted in this guest post by Danielle Fogel. Enjoy!

Perimenopause: Everything You Wanted to Know About It and Were Afraid to Ask

by Danielle Fogel

Menopause: It’s a taboo, a dreaded unknown, a scary change. You may imagine yourself, at age fifty, waking up one morning to shriveled ovaries and a hot flash. Menopause is sudden, right?


Menopause is preceded by a different phase – a phase that bridges the gap between regular ovulation and eventual menopause. It’s called perimenopause.

Perimenopause, in short, is the phase of life in which your ovaries gradually start producing less estrogen. Because of perimenopause, menopause is not a sudden change, but rather a gradual shift in hormonal activity in your body – in the same way your first period moments were not unprecedented. (Remember all the hormonal changes leading up to that fun time?)

Even though it eventually happens to about fifty percent of the population, perimenopause is much lesser known than menopause and much less discussed. That’s why we’ve asked all the important questions about it for you – and provided you with answers.

How will I know when my body is entering perimenopause? Perimenopause is marked by changes in your menstrual cycle – irregularity. Perhaps you are missing a period here and there, or even spotting. This happens thanks to your changing ovaries release of hormones, and is normal for all women to experience eventually. As a rule of thumb, as a woman in your late thirties or forties, a change in the menstrual cycle (irregular periods, spotting, cramping, sore breasts, etc…) likely marks the beginning of perimenopause, and signals that menopause is coming. However, a visit to your local gynecologist is a good idea to rule out other health issues such as cancer or pregnancy and give you peace of mind so you can relax during this new season of life.

How long does perimenopause last? The length of perimenopause varies from woman to woman, but the average phase lasts four years. Some women, however, only experience perimenopause for a few months, while other women can remain in this stage for upwards of ten years. Regular checkups with your gynecologist can ease health concerns relating to this phase of life, and give you insight into your own body’s rhythm during this time.

How do I know when it’s over? By medical definition, perimenopause is officially over when a woman has not had her period for twelve consecutive months. During this time, it’s a good idea to keep a log of your symptoms and periods, both for symptom management and to know when your body has shifted from perimenopause to menopause itself. There are many helpful apps that can help you do this, as well, if paper isn’t your thing. Remember that a visit to your gynecologist should be checked off before you rule yourself menopausal.

What are the symptoms of perimenopause and how do I manage them? Women commonly report symptoms of perimenopause being hot flashes, breast tenderness, irregular periods, fatigue, lower sex drive, and irregular periods. These symptoms can be eased using over-the-counter pain relievers such as acetaminophen or ibuprofen, lying down with a cool towel on your neck during hot flashes, and getting enough, regular sleep. The use of pantiliners may be helpful as spotting can happen without warning. (Protect your cute underwear, girl!) Some women also experience urine leakage when sneezing or coughing, and, if this is your case, liners for incontinence may be helpful during the perimenopause phase. If you are experiencing horrifically painful cramping, night sweats, or other extreme symptoms, it’s a good idea to check in with a doctor to rule out other health issues.

Can I get pregnant during perimenopause? YES! Though during perimenopause, pregnancy is less likely, it’s still possible because your ovaries are still producing some eggs sometimes. Protection should still be used during perimenopause to prevent unwanted pregnancy. (And, in some cases, hormonal birth control can actually help regulate perimenopause symptoms such as hot flashes.) On the flip side, if you find yourself entering perimenopause and still want more children, pregnancy is still very much possible, especially with modern fertility treatments and medical care. The key to ensuring you do not wait until it is too late (remember, some women are only in perimenopause for a few months before their ovaries stop releasing eggs altogether!) is to visit a doctor as soon as symptoms of perimenopause start. If you’re actively trying to get pregnant, be aware that some of the initial symptoms of pregnancy can mimic perimenopause and vice versa, so it’s always good to take an at-home pregnancy test and check in with your gynecologist to ensure everything is in order.

Perimenopause, like the stage before your first period, is not sudden, and doesn’t have to be scary. It’s a gradual change in your body’s secretion of hormones, and can be managed confidently with help from a doctor and an organized method of tracking your symptoms.

Though you may feel many different emotions during this time, it’s important to remember that this is a completely normal phase of life that all women experience – simply another change in your body’s processes. If you are feeling depressed or anxious regarding perimenopause/impending menopause, or feeling either of these emotions during perimenopause or menopause, consult with your doctor. Talking with a licensed therapist could be extremely beneficial to your mental health and help you embrace this next part of your journey.

Comment below with your perimenopause experience, and what you wish you had known before your body entered this stage.

 Dani Fogel. is a Communication Coordinator at Brandable, based in Los Angeles, CA. She works on the Queen V brand within the company’s Digital and Ecommerce department.

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Wisepause Menopause Summit

Femininity © lynette sheppard

Calling all menopause (and pre-menopause) goddesses! You are invited to an incredible upcoming event (WisePause Menopause Summit) on Saturday, October 12th in Atlanta to empower, educate, and nurture women in their 30s, 40s, 50s and beyond about navigating the various stages of perimenopause to post-menopause.

They’ve gathered 40 of the best medical physicians, psychologists, nutritionists, fitness and wellness coaches, and holistic, functional, and integrative doctors to address key issues women experience while going through menopause, including (but not limited to) hot flashes, night sweats, fatigue, vaginal dryness, low libido, weight gain, insomnia, mood swings, concentration/focus, anxiety, and hair thinning.

Here’s a sneak peek of some sessions that event attendees will have the chance to attend:

1. The Ideal Perimenopause: Getting the Mind, Body and Spirit in Balance

The years leading up to menopause (your 30s, 40s and 50s) herald a transitional stage that shows up in different ways for each woman. Learn about the 40-plus symptoms and your treatment choices, which include lifestyle, nutrition, herbs, hormone precursors and natural hormones, and stress management to optimize your health. Premature perimenopause and why it is coming earlier. Are hormone imbalances inherited? Guidance on how to make decisions about your health that take your individuality into account. Find out why your hormones are out of balance in the first place. How do you decide between natural alternatives, bioidentical hormones or prescription meds? Ways to prevent the diseases of aging. Tips on how to find the right type of doctor. Remedies in the grocery store for common premenopausal symptoms. Why midlife women are getting autoimmune diseases. Asking for the right lab tests to uncover health risks.

2. Build a Brain Fit for Life: End Brain Fog and Memory Lapse

Maybe you’ve already had frustrating episodes with your memory and you’re wondering…Am I losing my mind? Research shows there’s also a brain-hormone connection and a fix for improving mental sharpness. Find out why your brain doesn’t work like it used to and the everyday habit to change it. Take steps right now to ensure healthy brain function. Feed your brain with foods that lift your mood and prevent issues as you age. Learn the memory-boosting secrets of the super-agers.

3. Menopause and the Workplace

While the needs associated with pregnancy and motherhood are being woven into the fabric of our modern working world, very few employers recognize the needs of women going through perimenopause and menopause. This “change of life” remains stigmatized, and many women suffer unnecessarily in silence. In the US, there are more than 37 million women in employment aged between 40 to 55 experiencing menopausal symptoms. Learn 7 Tips on what we can ALL do to support women at work.

4. What Women Aren’t Talking About, But Should Be!

(Put an End to Incontinence and Vaginal Atrophy)
You can prevent or reverse incontinence, prolapse, atrophy and other uncomfortable
conditions. Learn why you shouldn’t wait until you have problems to pay attention to your pelvic health. Explore how a few simple exercises can save you from surgery. Find out about the most important hormone for pelvic health. Discover solutions for urinary leakage.

For more info and to register, click here:  Wisepause

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Cool Off Naturally – A Menopause Story You Have to Read

Elizabeth Paulsen and her sister share this story of how they helped their mom cool off from menopausal heat and hot flashes. And now they want to help all menopause goddesses with a product they invented to keep us all cool. Enjoy the read and jump on their Kickstarter for their new innovative product.
Calm Cuffs – the Story            by Elizabeth Paulsen
Our mother is a saint. Except when she gets too hot. It’s always been like this. This sweet woman would be lovingly sewing our Halloween costumes one day and then the next she’s hurling a spatula across the kitchen because the oven is on and the pasta is boiling and it’s too hot. Guess what menopause was like in our house? Yeah, not great. 
But we learned to adapt: On holidays, or actually anytime our mom was cooking, we accepted that the front and back door would be open to the Wisconsin winter. We bundled up. We wore layers. We suggested catering (hard pass from our mom). We suggested doing the cooking ourselves (impossible! Did we all want to get food poisoning?) On family trips, the first thing we did when we got into the hotel was crank up the air and get cold washcloths to put on my mom’s forehead. We hated it. We were all miserable. 
One day, instead of letting OUR emotions get the better of us, we raced to the freezer and put a bag of frozen peas on my mom’s wrists. It was as if we’d switched the “off” button. She felt calmer instantly and was back to her old self much faster than usual. 
We used cool to help our mom overcome menopause and her problem of generally being too hot (it’s not just her–it seems to be our family curse, which explains why multiple cousins have chosen to have winter weddings). “Someone should invent ice packs for wrists,” my mom said. “For all of us.” So we did!
We are pleased to introduce Calm Cuffsthe product that my sister and I invented
Calm Cuffs help cool you off fast by:
  • Immediately cooling the skin
  • Applying pressure to wrists, a known acupressure point, that helps alleviate anxiety
  • Stopping the “fight” or “flight” reflex that comes from overheating 
  • Giving your body time to cool down and think clearly
We hope this product helps you much as it helped our family! We are happy to give a pair to one lucky reader. In the meantime, please check out our Kickstarter campaign that is live until October 17th! Tell us in the comment section below if you want to be entered in the giveaway drawing for the free pair of Calm Cuffs! We’ll draw the name on October 18th.
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Fab New Products for Menopause Goddesses

Changes © lynette sheppard

It absolutely thrills me that committed people are working on products to help us through the transition and changes of the Big M. I only wish more of these had been available when I was first going through the Pause. Oh well, they are here now!

Cool Clothes

Fifty One Apparel’s  line of cooling clothing has me so excited. They let me try one of their tops and after test driving it, I can declare it wonderful. (I need to get a set of their lounge pants next for yoga practice and exercising.) The garments really live up to their promise of “Cool Clothes for Hot Women.” A majority of cooling fabrics use a “wicking” mechanism to draw the sweat away from the body leaving the body cool but their technology (originally developed by NASA) controls the production of moisture before it begins to form, so that the body enjoys a stable temperature. It really is revolutionary.  Fifty One Apparel is located in the UK – it’s easy for them to send via mail to the US.  Find out more and check out styles (and terrific blogs) on their website Fifty One Apparel.

Hot Girls Pearls – A Cool Idea

Most of us undergoing the Big M found that putting ice on our neck or the inside of our wrists helped stop hot flashes. There are now even fancy wristbands made commercially that do the same without the mess and melting. But they are expensive. Enter Hot Girls Pearls. They gave me one of their necklaces to try and boy, is it great. Especially in those dog days of August when I flush or flash more than usual. (Yes, even though most of menopause is in my rear view mirror, I still have hot flashes, just not as often or as severe.) You just freeze the  pearl necklaces or bracelets, put them on, and voila – cool and comfortable. They have a non-toxic gel that stays frozen quite a while – and they look great. I chose gray – they also come in white or black. What a fashionable answer to hot flashes! Check them out on their site:  Hot Girls Pearls

Natural Menopause Relief

At Last Naturals offers a variety of products to help us naturally through the worst of menopause symptoms and facilitate hormone balance. Fifty years ago, a pharmacist created these all-natural remedies. His daughter, a member of the NAMS (North American Menopause Society) carries on the tradition to this day. I tried some samples of their vaginal gel – it’s now my new favorite external moisturizer. I LOVE their MSM moisture cream and soap.

One of our satellite goddesses tried the Menopause, Perimenopause, and PMS support cream and pronounced it helpful in relieving symptoms such as hot flashes. Wild yam extract is the active ingredient with no fragrances, colors, or animal products. Find out more and order on their website: At Last Naturals.

There really is no reason we can’t make it through menopause coolly and comfortably these days. Find out what works for you – and stay cool!

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Ways Body Detoxification Can Help Restore Hormone Balance

I am currently doing a cleansing diet and felt that this guest post by Hodge Racter was timely and relevant. Enjoy!


Image source: Elements Envato

Ways Body Detoxification Can Help Restore Hormone Balance

by Hodge Racter

Hormone imbalance tends to be overlooked in a person’s overall health nowadays. Instead of addressing it and taking it seriously, most people would rather associate it with plain mood swings and appetite changes. Technically, yes, mood swings and changes in one’s appetite are all part of hormone imbalance. But that’s not all of it. Hormone imbalance shouldn’t be taken lightly at all. In fact, it shouldn’t be left unaddressed the moment you notice a few changes.

The human body’s hormones are commonly referred to as the “chemical messengers,” which, from the name itself, transmit signals and messages to the brain. These hormones are actually in charge of a human’s emotions, feelings, mood, weight, and appetite. Hormones play a crucial role in making sure that your body runs smoothly. However, too much or too little production of these hormones can lead to hormone imbalance. And because of its important role in one’s body, hormone imbalances can then lead to a series of side effects throughout the entire body. With that, hormone imbalance is not supposed to be taken lightly. If anything, it should be attended to immediately before things get worse.

In most cases, people who experience hormone imbalance opt for proven and professional help such as a bioidentical hormone replacement therapy or BHRT. Lots of clinics today offer BHRT for patients who suffer from hormone imbalances. In fact, you can find one in Kansas! Kansas City bioidentical hormone replacement therapy offers a replacement of lost hormones to help restore one’s hormone balance and natural, youthful glow.

However, some people tend to go for simple and natural home remedies when it comes to bringing back the balance of their hormones, and detoxification is one of these. Cleansing and detoxifying are often laughed at as it’s most commonly known as a fad since a human’s organs are believed to filter and cleanse itself all the time. However, cleansing and detoxifying in today’s time has openly become a norm because of how much toxins you take in and digest in your body on a daily basis. All processed foods and inorganic skin and body products contribute to several health damages, that’s why you need to eliminate these toxins every once in a while. But, how can detoxifying really help balance one’s hormones? Listed below are ways body detoxification can help restore your hormone’s balance:

Reduces Inflammation
Cortisol is known as the “stress hormone,” and too much production of this can lead to belly fat. If you still don’t know, excess fat in this area is a known risk factor for health problems like diabetes, heart diseases, infertility, and a few more. Not to mention, excess fat in this area is hard to get rid of! When you experience chronic stress, your cortisol levels tend to rise in an instant and without warning. This leads to excessive eating, which can then result in too much sugar intake, diabetes, obesity, and a lot more.

Additionally, a person’s rising cortisol levels can cause a great amount of inflammation inside the body. Detoxing and eating foods rich in alkaline can significantly help reduce inflammation and keep your cortisol hormones at bay. Here’s a fact: diseases hate alkaline components, which means your body’s stressors causing these diseases are instantly reduced. As a result, you’ll become more aware of your eating habits and be able to filter the right types and amount of food you take in your body.

Decreases Body Fat While Increasing Energy
Doing cleanses and detox means you’re dumping out most of your body’s wastes or toxins for who knows how long it has been there! Detoxing and cleansing your body can often lead to weight loss and management. As you reduce toxins and wastes, there’s not a lot of room left for future toxins or stressors to occupy your body. What does this mean then?

No toxin storage means better health! As a result, your body has more energy to host a lot of other health benefits. More often than not, when a person has enough or more energy, he gets even more motivated to maintain and stick with a balanced and healthy lifestyle. Hormones are produced on time and in just about the right amounts. This means you’re starting to say hi to a better you!
Reduced Toxins Promote Better Hormone Production and Filtration
A human body’s liver can do wonders. It’s one of the most critical organs, actually. Your liver stores, produces, and filters a lot of varying substances in your body. And when you usually intake processed and unhealthy foods, apply inorganic body products all over your skin, and regularly expose yourself to pollution, your liver can get pretty stressed and dysfunctional. As a result, your liver tends to act up and produce either too much or too little hormones that your body will be needing.

Cleansing and detoxing your body, which targets the liver, can be very useful in filtering out hormones better, so you don’t end up with a series of hormone imbalances. This only means better hormone production and filtration, which also leads to a better and worry-free lifestyle!

Wrapping Up
Although detoxification was once considered a fad, many people nowadays resort to this to help combat hormone imbalance. True enough, cleansing and detoxifying every once in a while can do great wonders in your body. In fact, it can even lead to significant lifestyle changes, which your body will thank you for. Are you experiencing hormone imbalance? Try detoxing your body and eliminating toxic wastes to help make you feel better and bring back your hormones’ natural balance.


Author’s Bio:
Though not a medical professional, Hodge Racter knows a lot about medical topics, including testosterone replacement therapy (having undergone the procedure himself) and cosmetic and non-cosmetic surgeries. Today, he remains spry and energetic despite his age, and when he’s not doing freelance work, he’s having quality time with his wife and two dogs.

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Help With Menopause Research – Be Part of the Solution

Healing Touch © lynette sheppard

When I went through menopause, there was very little information or research about this life-altering transition. That’s changing – and you can be part of the change by sharing your experiences. I hope you will participate in both of these worthwhile causes.

Be Interviewed

Mara Santilli is a freelance writer working on  research for The Plum: https://theplumonline.com/, a new site for women over 40. They are putting together a package on Menopause for Menopause awareness month in September. She will be conducting short phone and email interviews with 51 women (51 being the average age women enter menopause) about their physical and emotional experiences with menopause. If you are  currently experiencing some stage of menopause, would you participate and give here quick quote? She will be using your full name, where you’re from, and a photo of you. Contact her at maracsantilli@gmail.com with any questions or if you’re able to help connect her in any way! Thanks so much for helping your sister menpause goddesses.

Participate in a Study

Alicia Eke-Egele is currently conducting an online survey as part of her Occupational Psychology masters. The aim of the study is to explore the moderating effect perceived organisational support may have on the relationship between menopause symptom severity and job satisfaction.  Participate by clicking on the following link:  https://coventry.onlinesurveys.ac.uk/does-organisational-support-moderate-the-relationship-betw-2   Thanks again for helping all of us through this transition. Any questions, contact Alicia via email:   alicia.eke@gmail.com   Results will be posted on this blog.

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