Midlife Health: Annie Gaudreault
Your next 30 years start right now.
For many women, menopause feels like a full stop—a transition defined by challenges like hot flashes, fatigue, and emotional upheaval. But what if we reframed menopause as an invitation to strengthen your health and set the stage for thriving over the next 30 years or more? With women living an average of three decades post-menopause, this is not just a phase to endure; it’s a springboard for a vibrant, empowered life.
The Midlife Wake-Up Call:
Menopause used to be called “the change,” but it’s more accurately a transformation. During this time, your body undergoes significant hormonal shifts, particularly in estrogen and progesterone levels. These changes affect everything from metabolism and bone density to heart health and mental clarity. While these shifts can be challenging, they also offer an opportunity to reassess and prioritize your health.
“Menopause used to be called “the change,” but it’s more accurately a transformation.”
Midlife is a critical moment for health intervention. The habits, choices, and mindset you adopt now can determine the quality of your life for decades to come. Women who take charge of their health during menopause often find renewed strength, energy, and purpose—not just for surviving menopause, but for thriving well into their later years. That is what we call health span!
Why Strong Health Matters For The Next 30 Years:
1. Bone Health:
Women lose up to 20% of their bone density in the first five years post-menopause due to declining estrogen levels. This increases the risk of osteoporosis and fractures later in life. Building strong bones through weight-bearing exercise, calcium, vitamin D, and other nutrients during menopause can drastically reduce these risks.
2. Heart Health:
Heart disease is the leading cause of death for women post-menopause. Hormonal shifts can increase cholesterol levels and lead to changes in blood pressure. Prioritizing cardiovascular health through regular physical activity, a heart-healthy diet, and stress management can protect you from heart-related issues.
3. Cognitive Function:
Menopause can bring challenges like brain fog and forgetfulness, but adopting habits that support brain health—such as staying physically active, eating a balanced diet rich in omega-3s, and engaging in lifelong learning—can help maintain mental sharpness.
4. Longevity And Vitality:
Strong health now creates a foundation for an active and fulfilling lifestyle as you age. Maintaining physical strength, flexibility, and endurance ensures you can keep up with hobbies, travel, and family—living life on your terms.
4 Ways To Build Strength During Menopause:
1. Nutrition As Your Foundation:
Fueling your body with nutrient-dense foods is non-negotiable. Focus on whole foods rich in antioxidants, healthy fats, good quality protein, and fiber. Crucial nutrients like magnesium, calcium, and vitamin D should be prioritized for bone health, while reducing added sugar, alcohol, and ultra processed foods can stabilize energy and mood.
“Fueling your body with nutrient-dense foods is non-negotiable.”
2. Exercise For Strength And Stamina:
Movement is medicine, especially during menopause. Strength training is a game-changer for maintaining muscle mass, supporting bone density, and boosting metabolism. Pair this with aerobic activities like walking, cycling, or swimming for cardiovascular health, and add flexibility practices like yoga or stretching to prevent stiffness and injury.
3. Rest And Recovery:
Sleep disruptions are common during menopause, but quality rest is essential for hormone regulation, brain function, and emotional well-being. Create a calming bedtime routine, limit screen time before bed, and consider lifestyle tweaks like reducing caffeine or adding mindfulness practices to support restorative sleep.
4. Stress Management:
Menopause can amplify stress, so learning to manage it is critical. Practices like mindfulness, meditation, and breathing exercises help reduce cortisol levels, which can otherwise exacerbate menopause symptoms. Finding time for relaxation and joy is just as important as physical health. One of my favourites is simply walking in nature. The best!
A Vision for Your Future:
Investing in your health during menopause isn’t just about surviving hot flashes or managing weight gain. It’s about creating a foundation for a rich, fulfilling life for the decades to come. Women in their 50s and 60s are launching businesses, leading organizations, traveling the world, and living with purpose. But to do these things, your health must be your greatest ally.
The next three decades are yours to shape, and they can be some of the most vibrant and fulfilling years of your life. By taking charge of your health now, you’re not only navigating menopause with strength and grace—you’re ensuring that your future self will thank you for decades of vitality, strength, and joy.
Menopause isn’t the end of the story; it’s the beginning of an extraordinary new chapter. Make it your strongest one yet.
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About the Author:
As a nutritionist and women’s health coach, Annie founded VEEV Health & Wellness to support the needs of smart and successful women at midlife, giving them the confidence to do what they want to do, with the energy that they need. An endurance athlete with 12 marathons and 3 Ironman® triathlons under her belt, Annie lives what she preaches.
A prior 25+ year career as a brand consultant working with executives of Fortune 500 companies gave her a solid background to serve the wellness needs of those living busy lives.
She is a regular speaker to the media, corporations and lifestyle organizations on various topics of health.
