Staying Fit Throughout the Menopausal Journey: Exploring the Unique Exercise Needs of Women in Peri-Mid-Post-Menopause

“My body doesn’t respond to exercise the way it used to…”

“It seems like the more I exercise and diet, the more weight I gain!”

These are common frustrations I hear from women as they approach their 40s, 50s, and 60s. It seems harder and harder to maintain a healthy weight during this phase of life, so women begin to exercise harder, exercise longer, and exercise more intensely. They may decide to restrict their caloric intake or return to a strict diet they might have tried in the past. 

The result? 

More challenges with weight and metabolism, and additionally, perhaps new symptoms such as lack of energy, brain fog, or insomnia.

What’s going on? 

Well, to get a better understanding of why this happens and what to do instead, we need to look at a few key points.

We need to tailor our movement to our life stage

Firstly, as women transition through the various stages of menopause, our bodies undergo significant transformations. As our hormones shift and change, our bodies’ unique needs change and our movement routines need to change along with them. 

Recent studies have underscored the importance of adapting exercise routines to align with the unique needs of women in perimenopause, menopause, and postmenopause. For example, research published in the “Journal of Women’s Health” (2018) highlights the evolving exercise needs of women as they transition through menopause, which demonstrates that traditional exercise routines may not fully address the specific physical changes and challenges women face during this phase.

In addition, recent findings in the “International Journal of Sports Science & Coaching” (2022) reveal that intense exercise regimens, such as aerobics and running, can pose risks to women in the menopausal stage. High-impact activities may lead to excess stress on the body, including joint and bone stress, exacerbating the physical challenges already associated with menopause.

One of the critical reasons we need to change up our movement routines is that as our reproductive hormones decline, we become more sensitive to stress.

And, we often have many sources of stress in our lives during midlife! Excess stress raises cortisol levels.

And elevated cortisol levels cause imbalances in our endocrine system.

Why is this important to know?

Because during this life phase, hardcore aerobic exercise causes excess stress to our bodies! And, that in turn, triggers fat storage as a survival mechanism, which can completely derail our efforts to maintain a weight that feels good to us.

Our bodies have different needs

Secondly, we need to ask why we don’t hear this information more often. Why are we told to exercise more and eat less? Well, the reason is simple. Most scientific research is done on males in their 20s and 30s. According to Debra Atkinson, MS, CSCS, only 39% of all exercise and sports medicine research features women. A fraction of that features women in peri-menopause, menopause, and post-menopause.

We are not male and we are not in our 20s and 30s anymore. Our bodies do not respond the same way a male body responds. Our bodies do not have the same requirements as a male body in their 20s or 30s.

Women go through many natural hormonal phases throughout their lifetime, which men do not, and recent research has illuminated the distinct exercise needs of women as they journey through peri-mid-post-menopause. 

Movements for midlife women

So what types of movement do we require at this time? These stages of life come with evolving physical requirements, particularly a call for gentle, flexibility-enhancing movements and strength training or weight-bearing exercises. 

According to  Dr. Joel Furhman, “Resistance training is the only exercise that can boost metabolism without increasing aging.” 

Resistance training, also called strength training or weight-bearing exercise, utilizes the resistance of body weight. In this context, natural forms of movement such as belly dance, yoga, tai chi, qi gong, and walking emerge as tailored solutions to meet these specific needs.

These natural movement practices, as well as squatting, carrying, lifting and reaching, getting up from sitting positions often, and other normal daily movements done with intention, offer precisely the kind of exercise that aligns with the distinct needs of women in these menopausal stages. 

Another advantage is that these practices not only provide physical benefits but also address mental and emotional well-being:

  • Belly dance enhances flexibility, coordination, and balance. Its fluid, rhythmic movements improve joint mobility and reduce stiffness, making it an ideal choice for women going through menopause.
  • Targeted weight-bearing and resistance training exercises can improve balance and flexibility, reducing the risk of falls and injuries.
  • Recent research showcases the stress-reducing properties of gentle natural movements such as yoga, tai chi, qigong, and belly dance. This is essential as perimenopause, menopause, and postmenopause can bring increased stress and anxiety. The mindful, rhythmic movements induce a state of flow, which can be calming and meditative.
  • Studies also reveal that belly dance, along with yoga and similar natural movement practices, can significantly improve body image and self-esteem. It empowers women to reconnect with their femininity and sensuality, fostering self-confidence and body positivity.
  • We know that mindfulness and meditation are critical components of stress reduction as well as personal and spiritual development. These forms of natural movement can provide a space for women to connect with their inner selves, tap into creativity, and find a sense of grounding through tradition and history.

By embracing these practices, we can navigate the transformation of menopause with grace and vitality while honoring our changing bodies and embracing the beauty and wisdom of our bodies as mature women.

If you’re interested in learning the beautiful and strengthening practice of belly dance, join us here: https://vanessa-nixon.xperiencify.io/bellydancing-thru-life/order/

Shimmying through Menopause

How Belly Dance Can Improve Physical, Mental, Emotional, and Spiritual Health in Women

As women go through perimenopause, menopause, and post-menopause, their bodies undergo significant changes. These changes can impact their physical, mental, emotional, and spiritual health.

Fortunately, natural movement practices, such as belly dancing, can help women navigate this transition with more ease and grace. Let’s explore the benefits of natural movement for women entering the menopausal portal.

Physical Benefits

Belly dance is a low-impact, weight-bearing form of exercise that can improve balance, flexibility, coordination, and strength. This is particularly important for women in peri-, mid-, and post-menopause, as they may experience a decline in bone density and an increased risk of falls. Belly dance involves fluid, circular movements that can also help improve joint mobility and reduce stiffness.

According to a study published in the Journal of Women’s Health Physical Therapy, women who participated in a 12-week belly dance program experienced significant improvements in balance, flexibility, and muscular endurance. They also reported reduced pain and increased self-esteem.

In addition to the physical benefits, belly dance can also help women connect with their bodies and feel more comfortable in their own skin. This is especially important during a time when many women may be experiencing changes in their body shape and size.

Mental Benefits

Belly dance can also have significant mental health benefits. It can help reduce stress, anxiety, and depression, which are common during the menopausal journey. The mindful, rhythmic movements of belly dance can induce a state of flow, which can be calming, centering, and meditative.

In a study published in the Journal of Complementary Medicine Research, women who participated in a belly dance program reported significant reductions in stress and anxiety. They also reported improved mood and a greater sense of well-being.

Emotional Benefits

Belly dance can also have powerful emotional benefits. It can help women reconnect with their femininity and sensuality, which can be empowering and healing. Belly dance celebrates the natural curves and movements of the female body, which can help women feel more confident, empowered, and comfortable in their own skin.

In a study published in the Journal of Dance Medicine & Science, women who participated in a belly dance program reported increased body image satisfaction and self-esteem. They also reported feeling more connected to their bodies and more confident in their ability to express themselves.

Spiritual Benefits

Belly dance can also have spiritual benefits. It can help women connect with their inner selves and tap into their creativity and intuition. The ancient origins of belly dance can also imbue the practice with a sense of history and tradition, which can be grounding and inspiring.

In a study published in the Journal of Alternative and Complementary Medicine, women who participated in a belly dance program reported increased spiritual well-being and a greater sense of connection to something greater than themselves.

In essence, belly dance and other forms of natural movement can offer a wealth of benefits for women in perimenopause, menopause, and post-menopause. These practices can improve physical health, reduce stress and anxiety, increase body image satisfaction and self-esteem, and promote spiritual well-being. By connecting with their bodies in this way, women can navigate this transition with greater ease and grace, and embrace this new phase of life with confidence and vitality.

If you would like to learn more about how natural movements such as belly dance can support you during the menopausal transition (and try it out for yourself!), I have a fun, supportive belly dance membership you can check out here: https://vanessa-nixon.xperiencify.io/bellydancing-thru-life/learn-more/

My Journey to Natural Health

My journey in natural healing began almost 20 years ago. To overcome a recurring bout of bronchitis, a friend suggested I try an herbal remedy  instead of the usual course of antibiotics that were obviously not working very well. I was amazed when I recovered in half the time I usually did. What was even more amazing was that my episodes of recurrence became less and less frequent until bronchitis became a thing of the past for me. That did it…..I was hooked….

Within a couple of years, I decided to undertake a course of study in Herbal Medicine with well known herbalist, Cascade Anderson Geller,  in Portland, OR. After completing beginning through advanced courses,  I was unsure of how to put my new-found knowledge to best use. I was not comfortable with the responsibility associated with asking people to put their health in my hands. However, I had a genuine desire to work with herbs. So, after some brainstorming, and a serendipitous class in herbal soap making, I decided to start a business hand crafting herbal soaps and skin care products. My Christmas gift recipients that year became the guinea pigs for my new line of products. Fortunately, they were all well received and Herbs of Grace was born. (Herb of Grace is one of the common names for Ruta graveolens, or Common Rue.)

My main marketing venue for the first several years, aside from my website, was the local farmer’s market in Vancouver, WA. I had a steadily growing base of clientele and the part-time schedule worked well with my growing family which now includes a husband and three daughters.

When my second daughter, Scarlet,  was 10 months old, we attended a birthday party where we later learned we were exposed to strep throat. Right on cue, my daughter developed symptoms that led me to believe she had contracted the illness. After calling our naturopath and describing her symptoms, he confirmed that she most likely had scarlet fever (what did I expect, naming a child Scarlet…) After some research, he advised us to give her Belladonna 30C every 20 minutes for 1 hour and then 3x/day for the next 2-3 days. He said she would probably fall asleep right after the first 3 doses and her fever should break. He also mentioned that the fever may spike again in the evenings, but that was normal over the course of the illness, and that after 2 or 3 days, she should be well. To my delight and relief, she recovered *exactly* as he had described. This experience was a huge turning point in my life and eventually my business. Treating my own illnesses with natural modalities was one thing, but trusting my intuition to forego the mainstream conventional medical treatment in favor of traditional healing wisdom with someone else’s health, moreover my baby’s health, was another thing altogether.  This experience not only cemented my trust in alternative medicine, but it also strengthened my trust in myself and my intuitive healing abilities.

In 2004, within months of the birth of our third daughter, our family had the opportunity to move to Japan for a year. I had just debuted a new line of mineral makeup based on the needs of my clients and it was very well received. Somehow, in my sleep-deprived, post-partum state, I decided that it shouldn’t be too difficult to pack up my business and 3 babes, move to a foreign country where I don’t speak the language and set up shop….So, off we went! That year proved not only to be the most challenging, but by far, one of the most enjoyable I have ever had. One of the biggest obstacles I had to face during the course of our stay in Japan resulted in my decision to stream-line my product offerings by discontinuing everything except the mineral makeup line. While this allowed me to focus on what was really selling well, it also took me away from working with my beloved herbs.

However, my business continued to grow, and by the time we came back to the states, my husband and I decided to take the risk and see if my business could provide for the family on a full-time basis, so we incorporated in January 2006.  For the past 4 years now,  we have been working from our farmhouse in rural western Washington, unschooling our girls, growing some of our own food, teaching belly dance classes on the side and now have Herbs of Grace Natural Look Mineral Makeup placed in over 60 retail locations nationwide.

Our decision has required us to forgo many things. We live closer to the earth, which has been a blessing to me. It has afforded me the chance to grow, harvest and use my own herbs for the first time, and I feel like I am literally getting back to my roots as an herbalist. Having these experiences has ignited in me the desire to incorporate natural medicine into my business… and having had so many wonderful experiences with homeopathy over the years, such as the one I mentioned earlier, I feel like I am now ready for that responsibility. These events led me to the British Institute of Homeopathy to enroll in the General Diploma of Homeopathy program.

I have a deep passion to continue the herbal and homeopathic traditions of the past and expand awareness of more natural, gentle forms of healing. I believe it is important at this point in time to remind people not only of their innate power to heal themselves, but also their responsibility to do just that. Herbalism and homeopathy have been a very empowering force in my life and I hope to share that experience with others. As I continue to add to my knowledge of natural healing modalities, I have decided the best way to share my skills is to put the “herbs” back into Herbs of Grace by offering consultations in natural health, specializing in herbalism and homeopathy.


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