Empower Your Post Menopause: A guide to aging with purpose and wellness

by Marian Hearne July 29, 2024

As a nutritional therapist and coach, I often encounter women who feel uncertain about their purpose and health post-menopause. It's important to recognise that this stage of life can be incredibly fulfilling and empowering.

With this in mind it makes my blood boil when I hear post menopausal women telling me that

they're over the hill
at this stage of life it’s time to step back and take life at a slower pace
it's time to leave their career and make way for the young
it's time to retire and get meaning from unpaid voluntary work
they must step up and be a childminder for the grandchildren and let their dreams slide

Well let me tell you I've had to deal with illness all my life. I have fought each illness with gusto in order to live life on my terms with my husband. In this chapter of life we have less time than before. It makes me even more determined and fired up to reach my goals.

Knowing we weren't allowed to have children as a result of my medical issues didn't see us stop following our other dreams and desires.

I've fought very hard for years and nearly died last year. Yes, my dreams took a back seat for those years as I dealt with illness. Finally after years of looking for help from medics, I got the medical help, just in time last November. Now, months later, as I heal and am finally on the road to health I'm more determined then ever to follow my dreams that are still possible.

My burning desire to live my life on my terms has never waned. Even now as I juggle my life, getting back to my business, I'm dealing with a fracture on my right elbow and another fracture on my left hand middle finger.

Stepping out of life and retiring is. for me, like saying to myself you're of no worth, and feel it's like dying slowly and watching life ebb away. The last thing I want is to be on my deathbed and be upset because I assumed, as society expects, my time was over because of a chronological age. I've spent my life learning skills, building wisdom, knowledge and insights that only time can allow you to achieve. I don't believe any of us should obligated to step into retirement and give up.

I listened to an insightful Tedx Talk this morning by Rita Wilson called "The question I almost didn't ask myself and how it changed my life". I've listened to similiar many times and have spent many years on self development. It's worth a listen. It's better to live your life on your terms, whatever that means to you, rather than be bitter, bitchy and cranky as you age over lost dreams.

Embrace post menopause

What does that look like for you. Have you ever given yourself time to dream and note your dreams in a notebook and set plans? Maybe the time is right now.

Your dreams and desires are personal to you. No Matter at what point you're starting from it's important to create a nourishing and nurturing environment for you to embrace aging and live purposely and thrive.

With all that in mind below is my starter guide to aging with purpose and wellness. Simple nutrition and lifestyle tips to embrace this new time of life. Yes, it's time to feel vivacious, be active and confident and embrace post menopause. In this season of your life create a motto that will support you. My motto is "Be Bold, Be Brave, Be Me" I add in others for a short time if I need more support to be authentically me and live my life on my terms.

Make your physical health a priority

Regular Exercise: Incorporating regular physical activity is crucial for maintaining bone density, cardiovascular health, and overall well-being. Activities such as walking, yoga, and strength training can be particularly beneficial. Get in touch with a physical trainer who will guide you on the appropriate excercise routine you need.

Balanced Nutrition & Blood Sugar Balance: Focus on a balanced diet rich in whole foods. Include plenty of vegetables, low GI fruit, lean proteins, and healthy fats. Cut way down or remove ultra processed foods. Eat minfully, so no gobbling down food so it hasn't a chance to be digested properly in the mouth. Check for nutrient deficiencies. Pay attention to calcium and vitamin D intake to support bone health. Test your vitamin D levels before taking supplements. While you're at it check for other possible deficiencies. This helps you to adjust your nutrition intake to cater for those needs. Bear in mind you may have to supplement as well for a short time.

Adequate Hydration: Staying hydrated is essential for maintaining energy levels and cognitive function. As a minimum, drink at least 8 glasses of water daily. That is about 1.5-2 litres. This does depend on your lifestyle and the weather, if you're in a heatwave or very hot climates then you'll need more for hydration and bodily functions. Bear in mind that foods contain a lot of water so look to including cucumbers, melon, salads, soups etc to increase your hydration needs.

A handy guide is to check your pee. Under normal circumstances it should be straw yellow colour. Certain foods and medications may affect it's colour.

Mental and Emotional Well-being

Mindfulness and Stress Management: Practice mindfulness techniques such as meditation, deep breathing exercises, or journaling. Managing stress is crucial for maintaining emotional balance and overall health.

Pursuing Passions and Hobbies: Engage in activities that bring you joy and fulfillment. Whether it's painting, gardening, or volunteering, finding a passion can provide a sense of purpose and satisfaction. They are a more liberating way to spend your free time than watching TV every night.

Social Connections: Maintain and nurture social relationships. Staying connected with friends and family can improve mental health and provide emotional support.

Continuous Learning and Personal Growth

Lifelong Learning: Embrace opportunities for continuous learning. Enroll in classes, attend workshops, or take up a new hobby. Keeping your mind active and engaged is beneficial for cognitive health.

Setting New Goals: Set new personal and professional goals. This could be learning a new skill, starting a business, or embarking on a new career path. Having goals keeps you motivated and focused.

Financial Planning and Stability

Smart Financial Management: Ensure you have a solid financial plan in place. Consult with a financial advisor to manage investments, savings, and retirement funds effectively.

Exploring New Income Streams: Consider part-time work, freelance opportunities, or starting a small business. This not only provides financial stability but also keeps you engaged and active.

Holistic Approaches to Health

Integrative Medicine: Explore integrative medicine practices such as acupuncture, herbal medicine, nutritional therapy and chiropractic care. These can complement traditional medical treatments and support overall well-being.

Preventive Healthcare: Schedule regular health check-ups and screenings. Early detection and prevention are key to maintaining good health as you age.

Building a Supportive Environment

Create a nurturing environment: In your living space surround yourself with a positive and supportive environment. Declutter your living space and create a peaceful ambiance that promotes relaxation and well-being.

Ask for help if needed: Don’t hesitate to seek professional help if needed. Therapists, coaches, and support groups can provide valuable guidance and encouragement.

Celebrating Achievements and Milestones

Acknowledging Progress: Take time to celebrate your achievements and milestones. Recognising your progress fosters a positive mindset and motivates you to keep moving forward.

Gratitude: Cultivate a gratitude practice by regularly reflecting on the positive aspects of your life. This can enhance your overall happiness and well-being.

Are you ready for more?

Download my video freebie: Unlock your post menopausal power: 5 secrets to thrive. This is a great tool to get started on goal setting and taking your first steps to thrive.