Woman, 60, Who Says She ‘Didn’t Notice Menopause’ Reveals 3 Key Tips
A woman has praised three lifestyle changes for helping her eradicate menopause symptoms.
Karen Karlsen was told she entering perimenopause at 48 years old after going to the doctor complaining of night sweats and mood swings. At the time, she did little to no exercise besides the occasional yoga class and walking while doing errands.
Five years later, she was diagnosed with prediabetes, which affects 38 percent of the U.S. adult population, according to the CDC .
"It was a wake-up call," the 60-year-old content creator and certified macro nutrition coach told Newsweek.
This diagnosis led the mom-of-three from Portland, Oregon, to eliminate processed food from her diet, strength-train and reduce her alcohol consumption. She now regularly shares her advice and story on social media using the handle thisboomermom on TikTok .
In one video, she states: "I didn't notice menopause at all"-a statement that many women can't relate to.
According to a 2023 YouGov poll of 2,000 Americans, including over 500 women in different stages of menopause, most women view their menopause experiences negatively. Nearly half (46 percent) said their periods stopped before age 50, with hot flashes, night sweats, and difficulty sleeping as the most common symptoms. For managing symptoms, 31 percent used over-the-counter medication, 24 percent opted for hormone therapy, and 21 percent made lifestyle changes.
"I am determined not to be an old, sick person," Karlsen told Newsweek via Zoom .
At 53, Karlsen described her body as "skinny fat" after a body scan revealed just 30 percent of muscle, which prompted her to join an online fitness program.
"At the time, I was suffering from sadness, mood swings, and I was soaking the bed every night," she told Newsweek. "I was embarrassed because I didn't know what was happening."
Initially, she started working out for 30 minutes per day, and over time, she increased this to one-hour strength-training workouts five days a week.
"I thought I was active before as I was busy and used to walk around the neighborhood," she said. "Middle-aged women often think scurrying around running errands means 'I am active,' but now I know what it means to take care of your health.
"I took it to a new level as I began to worry about bone density and muscle loss.
" I lift as heavy as I can and do a little walking."
Karlsen also initially tried hormone replacement therapy (HRT) to reduce symptoms and give herself the motivation to make changes and work out. She urges others to speak to their doctor about their options.
"HRT and exercise work together," she said. "It's not one or the other."
Speaking about the diabetes scare, Karlsen said: "I realized I can't mess around with sugar and alcohol anymore, and I became serious about building muscles."
She has eliminated processed foods and sugar from her diet and now focuses on whole foods like fruit and vegetables, nuts and seeds, beans, and lentils.
She said: "I eat high fat and at least 100 grams of protein per day. I also avoid stodgy carbs."
Melissa Sookia, the founder of LIVVE, an online menopause clinic, explained how this important milestone in women's health can affect a woman's diet.
Sookia, based in Leeds, England, told Newsweek: "Hormonal changes can cause some women to feel more anxious during the menopause, which can lead to emotional eating and cravings for unhealthy food, adding to weight gain.
"Estrogen helps to regulate metabolism and where fat is stored in the body. When estrogen levels drop, the body tends to store more fat, especially around the stomach. So, lower motivation to exercise combined with a slower metabolism and hormonal changes can make weight gain more likely during menopause."
Cutting Alcohol
Research has shown that the menopausal transition marks a period of instability in alcohol use among women. In 2020, a study found that women were more likely to transition from non-excessive to excessive drinking during the early peri- and postmenopausal stages.
Throughout her thirties and forties, Karlsen would wind down in the evening and drink two glasses of wine. But alcohol often came hand-in-hand with unhealthy foods.
"I might have two glasses of wine per month if that," she said, pointing out that brain fog is a common symptom of menopause that can worsen with alcohol.
"I encourage women to r educe their drinking as they will have more energy, and it will help clear brain fog, along with helping their skin glow."
Dr. Rosie Khan, a general practitioner, told Newsweek: "Adopting a healthy lifestyle is crucial for women experiencing perimenopause or menopause whether you are taking HRT or not. It not only helps ease common symptoms but also supports overall health and long-term well-being."
Khan, an integrative well-being coach from Hertfordshire, England, has provided the following five tips:
- Prioritize Sleep: Quality sleep is vital for reducing mood swings and fatigue. Aim for seven to eight hours each night and establish a calming bedtime routine to improve sleep quality.
- Stay Active: Regular physical activity aids in weight management, boosts mood and improves sleep. Strength training, walking, swimming and yoga are great for supporting both muscle and bone health.
- Balanced Nutrition: A diet rich in fruits, vegetables, lean proteins and whole grains can help ease symptoms, as can limiting your intake of ultra-processed foods. Reducing caffeine and alcohol may minimize hot flashes.
- Manage Stress: Incorporating mindfulness techniques like meditation or deep breathing can help alleviate anxiety and mood swings.
- Seek Support: Whether from friends, support groups or professionals, building a network offers emotional support and helpful guidance during menopause.
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This story was originally published September 22, 2024, 3:00 AM.
