Healthy Nurse, Healthy Nation® Guest Blog: Staying Strong at the Bedside Beyond 50: Thriving Through Menopause
Published
Guest blogger shares insight on successfully navigating this sometimes challenging life phase.
By Rajitha Bommakanti, BSN, RN-CCM
Aging is a natural, complex process accompanied by hormonal changes in both men and women. For women, menopause typically occurs around the age of 51, marked by the cessation of the menstrual cycle for 12 months1. This transition brings about a decline in estrogen (specifically estradiol or E2) and progesterone, leading to various physical and emotional symptoms1. Understanding these changes and adopting strategies to mitigate their effects can help nurses stay strong and resilient while working at the bedside beyond 50.
Hormonal Changes and Their Effects
During menopause, hormonal fluctuations affect multiple aspects of health. Estradiol (E2), the dominant form of estrogen during the reproductive years, declines significantly2. This decline impacts metabolic functions, bone density, muscle mass, and overall energy levels. Without adequate E2, the body struggles to build muscle, regulate calcium absorption, and maintain bone density, leading to an increased risk of osteoarthritis, muscle loss, and fatigue2. Additionally, higher levels of estrone (E1) relative to estradiol can contribute to systemic inflammation2.
Hormones act as messengers for cellular communication. As these signals weaken, women may experience metabolic disruptions such as weight gain, insulin resistance, mood swings, and disrupted sleep. Addressing these changes proactively through exercise, nutrition, and lifestyle adjustments is key to maintaining strength and well-being.
Steps to Stay Strong
Menopause brings challenges, but with the right approach to exercise, nutrition, and self-care, women can maintain their strength and thrive at any age. Start by taking one small step today. What is the one change you are ready to make to stay strong and resilient? Remember, sustainable progress comes from consistency, not perfection.
References
Rajitha Bommakanti is a dedicated nursing professional committed to promoting nurses' health and well-being. Through evidence-based holistic coaching, she inspires and empowers individuals to confidently overcome challenges and reach their full potential.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
Aging is a natural, complex process accompanied by hormonal changes in both men and women. For women, menopause typically occurs around the age of 51, marked by the cessation of the menstrual cycle for 12 months1. This transition brings about a decline in estrogen (specifically estradiol or E2) and progesterone, leading to various physical and emotional symptoms1. Understanding these changes and adopting strategies to mitigate their effects can help nurses stay strong and resilient while working at the bedside beyond 50.
Hormonal Changes and Their Effects
During menopause, hormonal fluctuations affect multiple aspects of health. Estradiol (E2), the dominant form of estrogen during the reproductive years, declines significantly2. This decline impacts metabolic functions, bone density, muscle mass, and overall energy levels. Without adequate E2, the body struggles to build muscle, regulate calcium absorption, and maintain bone density, leading to an increased risk of osteoarthritis, muscle loss, and fatigue2. Additionally, higher levels of estrone (E1) relative to estradiol can contribute to systemic inflammation2.
Hormones act as messengers for cellular communication. As these signals weaken, women may experience metabolic disruptions such as weight gain, insulin resistance, mood swings, and disrupted sleep. Addressing these changes proactively through exercise, nutrition, and lifestyle adjustments is key to maintaining strength and well-being.
Steps to Stay Strong
- Strength Training:
- Incorporate strength training at least 2-3 times per week. Lifting heavy weights stimulates muscle growth, improves bone density, and enhances insulin sensitivity3.
- Start by mastering basic movements such as squats, single-leg balances, and box jumps. Gradually add weights, focusing on high-intensity repetitions (e.g., 3-5 cycles of heavy lifting until fatigue)3.
- Strength training not only builds lean muscle but also boosts energy levels and reduces the risk of injury.
- High-Intensity Interval Training (HIIT):
- Perform HIIT workouts on alternate days for no more than 30 minutes, including warm-up and cool-down periods4. This approach improves cardiovascular health, reduces cortisol levels, and promotes better body composition.
- Avoid prolonged moderate-intensity exercises that elevate cortisol levels consistently, as this can lead to fatigue and inflammation4.
- Nutrition for Muscle and Bone Health:
- Prioritize protein intake: Consume 15 grams of protein before workouts and 30 grams within 30 minutes post-workout5. Aim for 30 grams of protein with each meal and 10-15 grams with snacks5.
- Focus on plant-based, whole foods rich in fiber, antioxidants, and nutrients. Include vegetables, fruits, beans, legumes, and whole grains to support gut health and reduce inflammation6.
- Avoid drastic calorie restriction, as it can disrupt thyroid function, bone formation, and overall energy levels6. Instead, ensure adequate energy availability to sustain daily activities and hormonal balance.
- Lifestyle Adjustments:
- Prioritize rest and recovery to counteract the effects of elevated cortisol. Incorporate practices like deep breathing and mindfulness to enhance parasympathetic activity and improve sleep.
- Focus on small, sustainable changes rather than overhauling multiple aspects of life simultaneously.
Menopause brings challenges, but with the right approach to exercise, nutrition, and self-care, women can maintain their strength and thrive at any age. Start by taking one small step today. What is the one change you are ready to make to stay strong and resilient? Remember, sustainable progress comes from consistency, not perfection.
References
- Davis, S.R. et al. Menopause. Nat Rev Dis Primers 1, 15004 (2015). https://doi.org/10.1038/nrdp.2015.4
- Smith-Ryan, A. E., Cabre, H. E., & Moore, S. R. (2022). Active women across the lifespan: Nutritional ingredients to support health and wellness. Sports Medicine, 52(Suppl 1), 101–117. https://doi.org/10.1007/s40279-022-01755-3
- Sims, S. T., Kubo, J., Desai, M., Bea, J., Beasley, J. M., Manson, J. E., Allison, M., Seguin, R. A., Chen, Z., Michael, Y. L., Sullivan, S. D., Beresford, S., & Stefanick, M. L. (2013). Changes in physical activity and body composition in postmenopausal women over time. Medicine and science in sports and exercise, 45(8), 1486–1492. https://doi.org/10.1249/MSS.0b013e31828af8bd
- Diaz-Canestro, C., Siebenmann, C., & Montero, D. (2022). Marked improvements in cardiac function in postmenopausal women exposed to blood withdrawal plus endurance training. Journal of Sports Sciences, 40(14), 1609–1617. https://doi.org/10.1080/02640414.2022.2095489
- Black, K. E., & Matkin-Hussey, P. (2024). The Impact of Protein in Post-Menopausal Women on Muscle Mass and Strength: A Narrative Review. Physiologia, 4(3), 266-285. https://doi.org/10.3390/physiologia4030016
- Sims, S. T., & Yeager, S. (2022). Next level: Your guide to kicking ass, feeling great, and crushing goals through menopause and beyond (1st ed.). Rodale Books.
Rajitha Bommakanti is a dedicated nursing professional committed to promoting nurses' health and well-being. Through evidence-based holistic coaching, she inspires and empowers individuals to confidently overcome challenges and reach their full potential.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
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02/04/2025 9:46am CST
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