We are not dying at age 50 (like we we used to in the late 19th century…)

As of 2022, women are living to the average age 80.2 years, and that figure tends to increase as time goes by.

As an average, women enter menopause at age 52, but can vary from age 39 to 62. The journey looks like this:

• Perimenopause lasts an average of 4 years and can start anywhere from the late 30s through the 40s due to wildly fluctuating hormone levels
• Menopause begins 12 months after the last menstrual period and starts, on average between the ages of 45 – 55 and marks the time when ovaries have stopped producing hormones
• Post-menopause begins the day after menopause and lasts the rest of your life, on average the most severe symptoms last 4 years after which your body seems to self-regulate, although some women keep symptoms for 10 years of longer

Using those average numbers you will be living in some phase of menopause for about 40 years, depending on how long your lifespan lasts.

• Your Lifespan is the number of years you live
• Your Healthspan is the number of years you live free of serious or chronic disease

Women who are already post menopausal [hi! you’re part of the family now!] likely went through the whole process without much support. Our mother’s didn’t teach us, our friends were not talking about it, and our doctors couldn’t help much because they were not trained in healthcare basics for menopause.

As recently as 2022, according to the North American Menopause Society (NAMS), 80% of the graduating medical students in internal medicine felt they were not trained to treat menopause. Of course doctors who graduated anytime before 2022 have a much worse track record for the lack of preparation and education they received in caring for women in any stage of menopause.

This has resulted in women in peri-menopause, menopause and post menopause unable to find help to manage their symptoms.

Have you noticed this is getting better and from non-traditional sources?

Your doctor might not feel confidant guiding your choices in improving your healthspan through the menopause process, but there are a lot of medical doctors (usually women, usually in peri-menopause or menopause, of course!) giving away free advice on Instagram and other social media platforms. They are writing books and talking about best practices. They dispute old ideas that no longer have relevance from doctors (usually male doctors…) who say that menopause is over diagnosed or over-treated.

They are teaching me so much.

I went through peri-menopause and menopause by myself with no backup. Except from my (menopausal woman) therapist who helped my through anxiety and panic attacks when I was going through peri-menopause. This was in the late 1990s and her telling me I was experiencing peri-menopause was a mic-drop moment. I had no idea, no preparation or backup support from my physician.

As I have learned most recently, most symptoms of menopause, in all its phases, can be managed using HRT (Hormone Replacement Therapy), including my anxiety and panic attacks…

Likely if you are about my same age (I’m writing this at age 63…) you transitioned through the earliest years of menopause without any hormone support. Because there was still a fear (turns out it was an unfounded fear) that using hormones for menopause would cause breast cancer.

There has been an evolution of thought and now women are encouraged to consider HRT. Using HRT seems like the way to extend the healthspan of women and decreases the risk of dying of heart disease, cancer and more. Note: It’s not for every woman, be sure to speak with your healthcare provider.

But what about us, you ask?

The ones who already went through menopause?

For women who are post menopause, 10 years after the first day of menopause is the cutoff for considering adding HRT as a healthspan extender. This figure of 10 years can be discussed with your healthcare provider. You may or may not be a good candidate for using HRT depending on many factors. Take the time to find a doctor trained in treating menopause. If your area lacks such a care provider there are online, remote care providers offering menopause support. Until we have healthcare providers trained in menopause support going online is a good option.

What if it is too late for those of us who got through menopause without HRT?

How can we extend our healthspan? There are 6 important areas to consider:

• Mindset
• Regular physical activity
• Balanced diet
• Mental healthcare
• Preventative healthcare
• Lifestyle choices

Mindset

The first step in taking on the challenge of maintaining your healthspan is mindset. You must embrace the fact that you can affect your health and well-being through your actions and learning. A growth mindset emphasizes continuous self-improvement and resilience when confronted with challenges. Approach new health practices with curiosity and an open mind. If you experience setbacks and failures use that as a learning moment.

Prioritize proactive health management rather than reactive. Regular check-ups will catch any concerns early and add longevity. Schedule regular check-ups and keep vaccines current. Adopt lifestyle habits that prevent chronic disease.

Recognize that you, your mind, and your body are an integrated system as a whole, and that each part of your wellness journey will affect the other aspects of your health. Prioritize brain health, mental wellness, gut health, cardio-health, muscle strength, along with stress relief, close social connections and physical exercise. It all works together for optimal well-being and healthspan.

Regular physical activity

Low-impact exercise becomes your main focus, vigorous walking, swimming, hiking, and yoga, practiced for 150 minutes per week will enhance your healthspan.

Choose to strengthen your muscles by lifting heavy weights. As in all new habits, start slow and light, use a personal trainer to ensure your safety and efficiency. Gradually increase your frequency, weight and length of time you lift weights, ideally 3x per week. Slow and steady increases keep you lifting without injury. Focus on increasing your strength.

Getting outside, especially in the morning to help with keeping your circadian rhythm set correctly will help increase your healthspan. Sunshine, fresh air and bird song are natural mood lifters and stress reducers. Your circadian rhythm will affect your ability to get a good night’s sleep and keep your energy high for keeping fit.

Practice your balance, work on your pelvic floor to maintain good bladder control and keep your body supple and flexible so you can prevent falls. Make enjoying your body and keeping it fit a priority.

Balanced Diet

Eating whole, unprocessed foods is a good strategy for your healthspan. Choose lots of vegetables, fruits, nuts, whole grains and protein, and seeds. A savory breakfast with protein at breakfast keeps you satiated and energized for the day. Fiber will also help with feeling lighter, younger and give your gut health a boost. Seek fiber with those fruits and vegetables along with beans and lentils. Eating less sugar and emphasizing anti-inflammatory foods will help keep you feeling sharper and more focused.

Phytoestrogens help maintain your wellbeing when you stop producing estrogen. I have a post on that linked at the bottom of this page.

Make sure to stay well hydrated for your overall wellbeing. You may want to seek supplements for Vitamin D3, Omega 3 and Magnesium and Fiber for the healthspan benefits. Seek help from your healthcare provider to choose your supplements.

Seek help from your healthcare advisor for the best diet for someone with your health habits or concerns. Figure out what your body needs.

Mental Healthcare

Mindfullness practices such as meditation, journaling and practicing gratitude will train your brain to remain calm under pressure and help you seek a positive mindset. Breathwork for relieving stress is strong medicine.

Choose an aging icon who lives the sort of lifestyle you want to emulate as you age. It adds 7.5 years to your healthspan.

If you haven’t already, see a therapist to heal your past wounds and difficulties. No one gets past middle age without some drama or trauma and its important to heal from that. A therapist can help you deal with any setbacks you experience on your journey through old age and give you the tools you need to thrive.

Consider adding daily positive affirmations and give yourself the compassion and kindness you would give your best friend.

Preventative Healthcare

With your family history in mind, seek out ways to prevent chronic illness for which you may be genetically vulnerable. We are not just our genes and can overcome a tendency towards any chronic disease with preventative care. Be educated and knowledgable about ways to prevent falling ill, such as heart health, cancer and diabetes.

Keep your regular check ups current and make sure you are screened according the schedule laid out by your healthcare provider. Keep your vaccine schedule up to date.

Lifestyle Choices

The way you live our life is an important factor in maintaining a long healthspan. You may want to lower your alcohol consumption – or eliminate it, entirely. You should not smoke if you want a longer healthspan.

Prioritize sleep and rest. Setting a daily sleep schedule that allows for 7 – 9 hours of sleep is optimal. Be sure to rest when you need it. Practice good sleep hygiene: a dark cool room will enhance your night’s sleep.

You need a community to thrive and connect. Social interactions are important to a long healthspan. If you take care of yourself with compassion and kindness you will be able to do the same for your friends and family.

If you can maintain a journey that emphasizes embracing your new role post menopause, you will thrive instead of survive. Find a way to contribute and give back to your community. What are your talents and what brings you joy? Spend time on those things. Time outdoors, in nature, is important for calming your nervous system.

You will be faced with your friends and family becoming ill and dying. Maintain friendships of people from all age groups.

Realize that your time is limited and you must seek out the best life for yourself. Live in the present moment and regard each day as another precious opportunity to seek your fulfillment.

“Tell me, what is it you plan to do with your one wild and precious life?“

Mary Oliver, Wild Geese

Do you have a plan in place for making the most of your healthspan? Hit “reply” and let me know in the comments!

If you want to read more about phytoestrogens check out this post: Managing Hot Flashes Post Menopause

Magnesium for Menopause is another helpful post for healthspan