Author: Team THOR

DISCLAIMER: Always consult with a healthcare professional before starting any new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific individual needs.

You were always an easy-going, high-energy person with a can-do attitude whatever life threw your way. You never had any problems juggling all plates: keeping up with the kids, looking after the household, volunteering, attending friend reunions, and keeping all projects and tasks on track.

Suddenly, you just don’t feel right. Your periods start to get crazy heavy or erratic and you are desperate for a good night’s sleep. And it’s not just the night sweats and hot flashes. Your temper and tolerance levels get shorter and you find yourself annoyed, grouchy, and easily upset. You tell your sister what’s happening to you and she suggests that you test for some hormonal conditions. You visit the hospital for a test only to find out you are on the cusp of perimenopause. And you just turned 45.

As frightening as this may seem, you are not alone. According to WHO, the majority of women start to notice perimenopausal symptoms at around 45 – 50. Sometimes it can happen earlier, like in your 20s or early 30s. Or it can happen for reasons like cancer treatments and surgical procedures to remove the uterus or ovaries. And sometimes it happens for an unknown reason. Symptoms also vary, from mild to severe enough to require medical attention.

Fortunately, knowledge of aging and its impact on reproductive function has grown and so are the options for perimenopause treatment. So, let’s look at the symptoms of perimenopause and what you can do to take care of yourself. 

But first.

What Is Perimenopause?

Perimenopause is a transition state during which estrogen levels begin to fluctuate, the ovaries run out of eggs, and periods become longer, shorter, lighter, heavier, or irregular. It is part of the natural aging process and a period that marks the transition to menopause and the end of a woman’s reproductive years.

Perimenopause lasts about 4 years on average but some women may experience symptoms for 10 years while others for just a few months. The transition period ends with menopause when the ovaries stop producing estrogen and releasing eggs and you no longer have periods. 

What Are The Main Symptoms Of Perimenopause?

Here are a few of the symptoms to look out for.

1. Change In The Menstrual Cycle

Your menstrual cycle becomes irregular and lasts several days shorter or longer than usual. Longer cycles usually occur at the later stages and are called anovulatory. This is when you skip ovulation and cannot get pregnant because an egg is not released. Shorter cycles occur due to a drop in estrogen levels which results in a thin uterine lining. Because of this, your period is shorter and lighter. 

2. Change Like Menstrual Bleeding

Symptoms of perimenopause also include blood clots, dark or brown blood, and spotting between periods. Heavier periods with blood clots are common during the transition to menopause.

Clots occur due to blood building up in the uterus, which the lining expels during menstruation. Spotting between periods is also common and associated with an imbalance in estrogen levels. You may spot it at the start or end of your period. Also, as menstrual blood ranges in color from dark brown to bright red, a dark, brown, or black period is a sign of blood taking longer to leave the uterus. Changes in texture may also occur, from thick and clumpy to watery and thin. 

3. Headaches Or Migraines

If you have a history of hormone-related migraines, episodes can become more severe or frequent. This is mainly due to hormonal fluctuations, with estrogen production rising and falling unevenly. Heavier periods are also associated with more severe migraine symptoms.

While a heavy flow can come with a multitude of complications, from blood clots to cramps, it is also a risk factor for iron deficiency, which is associated with migraine. In general, hormonal changes during perimenopause may cause all types of headaches and not just migraine. 

4. Clumsiness

Increased clumsiness during perimenopause is associated with changes in hormonal levels. Loss of balance, tripping, running into furniture, and bumping into things are all symptoms linked to fluctuations of testosterone, progesterone, and estrogen.

The drop in hormonal levels may also result in increased bruising. As estrogen levels drop, your body begins to produce less collagen, resulting in dryer and thinner skin which bruises more easily.  

5. Sleepiness During The Day

Fatigue, which is more common during the later phases, also occurs as a result of hormonal changes. As the levels of progesterone and estrogen drop, the adrenal and thyroid glands are also affected.

These glands produce hormones that regulate cellular metabolism and when an imbalance occurs, the symptoms range from anxiety and irritability to fatigue and low energy. Fatigue, which can be mild or severe, is also linked to poor sleep quality, leading to tiredness and sleepiness in the daytime.

6. Sleep Disturbances And Insomnia

Sleep disturbances and insomnia are common symptoms of perimenopause. In the U.S., 14% of women report sleep difficulty, which is the most common symptom after weight gain (15 %) (Statista).

While hormonal changes play a major role, hot flashes and sweats at night also impact sleep quality. As a result, you may feel stressed, irritable, anxious, and fatigued, find it more difficult to stay focused and remember things, and become more prone to accidents and errors. 

7. Muscle Cramps

Muscle aches and spasms and painful cramps occur during perimenopause, disrupting women’s quality of life. One reason for cramping is that when progesterone and estrogen levels drop, the movement of food through the digestive system is affected, resulting in inadequate magnesium absorption (Cureus). Yet, magnesium is important for proper muscle function and when levels drop, the muscles contract too much and get tight, causing spasms and cramps.

Also, during perimenopause, the ovaries produce less progesterone and estrogen, both of which help regulate the body’s hydration levels. Estrogen, in particular, makes it easier for the body to retain fluids and lower levels may cause dehydration. And as water makes up 76% of your muscles (Nutrients), they need proper hydration to contract and relax easily. Dehydration can cause involuntary contractions as the muscles become very sensitive. 

8. Pain In The Lower Back, As With Menstruation, But Not Associated With It

While trouble sleeping, hot flashes, night sweats, and mood swings are all associated with a drop in estrogen, reduced levels also result in a slower rate of collagen production.

Collagen, however, is found in the joints, ligaments, tendons, and muscles and reduced deposition increases the risk of different musculoskeletal conditions, including lumbar disc degeneration (Molecular Medicine Reports).  Contributing factors include weight gain, reduced bone density, and inflammation which occurs more often during menopause, further exacerbating pain (Journal of Neuroinflammation). 

9. Frequent Urge To Urinate, Not Associated With Increased Fluid Intake, Involuntary Urination During Coughing, Sneezing, Or For No Reason

Before the transition to menopause, healthy estrogen levels help maintain the flexibility and strength of the bladder and pelvic tissues. As estrogen decreases, the lining of the urethra becomes thinner while the pelvic floor muscles get weaker over time. As a result, some women experience urinary incontinence and unintentional loss of urine.

The two main types are urge and stress incontinence. The latter occurs when physical activity or movement such as lifting, running, laughing, or coughing puts pressure on the urethra and bladder. Urge incontinence occurs when the bladder spasms and you feel a sudden, strong, and frequent urge to urinate. 

10. Appetite Changes And Eating Habits

Changes in hormonal levels, and ghrelin and estrogen, in particular, can make you hungry during perimenopause. Ghrelin, which is produced by the pancreas, small intestine, brain, and stomach, is known as the hunger hormone. The levels of ghrelin increase in perimenopausal women, causing changes in appetite.

Recent research supports the correlation between food cravings and higher levels of ghrelin. Factors contributing to increased appetite and subsequent weight gain include chronic stress and higher insulin and cortisol. Estrogen has also been shown to regulate and inhibit appetite in women. As estrogen drops during menopause, it may no longer control food intake to the extent it did. 

11. Pain In Muscles And Joints

Many women experience pain in the muscles and joints during perimenopause, which can affect the hands, elbows, neck, shoulders, and knees. Studies reveal that 1 in 6 women experiences pain and prevalence is significantly higher in postmenopausal and late and early menopausal women.

Changing levels of estrogen are responsible for muscle and joint pain. As estrogen is an anti-inflammatory factor, lower levels increase the risk for inflammation and conditions like osteoarthritis which is a degenerative joint disease.

Also, as women approach menopause, cortisol levels increase, especially during the late transition stage (Menopause). In addition to increased risk for heart disease, diabetes, and metabolic syndrome, higher levels of cortisol can cause muscle stiffness and fatigue. 

12. Black Circles Under The Eyes 

There are several reasons why your skin becomes thin near menopause. Due to a drop in estrogen levels, the body’s ability to retain water decreases, blood circulation becomes more sluggish, and collagen production dips. As a result, the skin becomes less elastic, drier, and thinner, and dark circles under the eyes, wrinkles, and lines become more pronounced. 

13. Acne

As with other signs of perimenopause, acne develops due to changes in hormonal levels. As estrogen levels decline and testosterone increases, this hormonal imbalance can cause clogged pores and oily skin. These are the same hormones that trigger an acne outbreak during puberty.

Overproduction of testosterone and fluctuations of estrogen in puberty result in excessive sebum production, inflammation, cysts, whiteheads, and blackheads. Stress, anxiety, depression, antibiotics, lack of sleep, and use of skin and hair care products can also trigger or worsen hormonal acne. 

14. Milk Glands

Some women experience a throbbing, sharp, or stabbing pain during perimenopause while others report soreness, burning, and tenderness. One reason why this happens is that hormonal changes make your cycles more unpredictable and erratic.

In premenopausal women, breasts can feel more painful, tender, and swollen before bleeding starts. This is mainly due to a fluid buildup in the tissue. As periods become longer, shorter, and more irregular during perimenopause, pain and tenderness can occur unpredictably.  

15. Hot Flashes

A recent survey shows that 31% of U.S. women aged 35 and over experience hot flashes. While it is unclear what causes them, hot flashes are likely related to a drop in estrogen. Changes in hormonal levels make the hypothalamus more sensitive to fluctuations in body temperature, causing it to react if it senses that you’re feeling too warm.

As only about 1/3 of women experience hot flashes, there is no consensus why some women have them while others don’t. Yet, there could be some contributing factors such as race, obesity, and smoking (Mayo Clinic). 

16. Decreased Sex Drive

Loss of libido or decreased sex drive is one of the common symptoms of perimenopause, as reported by 31% of women ages 35 and over (Statista). Loss of libido in perimenopausal women is mainly related to the loss of estrogen near menopause. Higher levels increase sexual desire and lubrication and vice versa.

Other factors that play a role include weight gain, stress, and juggling multiple priorities, like work pressures, elderly parents, and teenage children. 

17. Soreness During Intercourse Associated With Insufficient Hydration Of The Vaginal Mucosa

As estrogen levels decline when women transition to menopause, the result is a decreased blood flow to the vagina, causing dryness, soreness, and pain during intercourse. In addition, estrogen helps maintain the vagina’s thickness, elasticity, and lubrication in younger women. When you approach menopause, vaginal lubrication production decreases. 

18. Ringing In Your Ears

Ringing in the ears, which can feel like buzzing or humming, might be caused by falling hormonal levels. While it is still unknown why it occurs, research suggests that hormones like aldosterone, progesterone, and estrogen play a key role in maintaining a proper auditory function.

As hormonal levels begin to decline, this affects both the cochlear cells and the structures of the ears. As a result, problems that perimenopausal women face include itchy, hot, or blocked years, earache, hearing loss, and ringing or tinnitus. 

19. Dizziness, Unsteady Gait

While dizziness is one of the common symptoms of perimenopause, researchers are still unclear why it happens. Possible causes can be unstable blood sugar levels, migraines, fatigue, and hot flashes.

Dizziness can also be caused by reasons other than perimenopause, including low blood pressure, sinus infection, allergies, inner ear disease, anxiety, and dehydration. 

20. Weight Gain, Often Unrelated To Changes In Diet And Physical Activity

Many women gain weight at or around menopause due to falling estrogen levels. This drop in estrogen levels causes fat redistribution, with up to 20 percent stored around the waistline.

Perimenopausal symptoms such as mood swings, poor sleep quality, and hot flashes can also make exercising and eating healthy more difficult. Other causes of weight gain could be aging and loss of muscle tissue and competing priorities and life pressures that make it harder to maintain a healthy lifestyle. 

Perimenopause Treatment: What Can We Do?

Now, that we’ve gone over the most common symptoms of perimenopause, let’s look at a few of the activities that will help counteract its effects.

Physical Activity

Physical activity has a positive effect on women’s musculoskeletal health and perimenopausal symptoms such as irritability, poor sleep, concentration problems, fatigue, and joint stiffness and pain (Obstetrics and Gynecology Clinics of North America). Regular exercise offers several benefits such as preventing weight gain, improvement in mental health, and lowering the risk of osteoporosis, type 2 diabetes, and heart disease.

Exercises that can help include both strength training and light aerobic activity. Strength training includes activities such as hill walking, climbing stairs, heavy gardening, and lifting weights. Such strength activities boost metabolism, increase energy levels, reduce body fat, and improve mental health.

Light aerobic activity helps improve joint health, slows muscle loss, decreases inflammation, and assists in weight management. It can take many forms, from light housework and cooking to swimming, walking, hiking, and practices like yoga. 

Healthy Eating

A healthy diet can help alleviate menopausal symptoms, prevent weight gain, and keep bone density. Research, in particular, reveals that a low-fat plant-based diet rich in whole soybeans helps reduce symptoms of perimenopause like night sweats and hot flashes, leading to significant improvements in psychological, physical, and sexual health.

A good way to achieve this is to consume more fruits and vegetables, lean meat, and fish. Also, adding foods that are rich in plant estrogens can help alleviate perimenopausal symptoms. Such foods include carrots, apples, alfalfa, dark berries, cauliflower, and broccoli. When it comes to protein, good sources include chickpeas, nuts and seeds, beans, and tofu. 

Maintaining Or Achieving A Healthy Weight

There are a number of factors that contribute to a healthy weight, including stress reduction, regular physical activity, and healthy eating. Moderate levels of exercise not only help burn calories but strengthen your muscles, including major groups like the arms, shoulders, chest, abdomen, back, hips, and legs. As muscle loss during perimenopause slows down metabolism, maintaining muscle strength can help increase the rate at which you burn calories. 

A healthy diet near menopause is focused on improving overall diet quality and reduced calorie intake. As you transition to menopause, you don’t need as many calories as you used to. Instead of crash dieting, however, a healthier approach involves eating nutrient-rich foods and cutting back on processed meats, pastries, white bread, and products rich in added sugar and oils. To improve your overall quality of eating, you should have frequent, balanced meals, adding foods that are rich in calcium, fiber, omega-3 fatty acids, and protein.

Lastly, as many women find perimenopause stressful, which can lead to changes in appetite, it is important to find healthy ways to deal with stress. Depending on what works for you, you can practice yoga and relaxation techniques, give yourself positive affirmations, or connect with others, whether family or friends, at the workplace, or through shared activities and community organizations. 

Pelvic Floor Training

4-women-yoga-retreat

Perimenopause is associated with an increased risk of several health issues such as urethral irritation, pain with intercourse, urinary incontinence, constipation, and pelvic organ prolapse. While these issues occur due to a multitude of factors, they can be significantly improved through pelvic floor training.

The benefits are many, including better bowel and bladder control, prolapse prevention, reduced back pain, posture support, and increased sexual sensation. The types of exercises that help strengthen the pelvic floor include bridges, squats, bird dogs, split table tops, and Kegel. 

Get Rid Of Bad Habits

A holistic approach to perimenopause treatment should focus on healthy lifestyle changes and getting rid of habits that make symptoms worse. Such habits are relying on caffeine, using alcohol to make you sleep, staying up late, skipping meals, and stress or emotional eating.

Skipping meals, for example, confuses metabolism, triggers adrenaline and anxiety symptoms, and can cause digestive issues like diarrhea and constipation. Relying on caffeine is associated with a higher likelihood of vasomotor symptoms such as night sweats and hot flashes (Menopause). 

Psychotherapy

Focused on changing negative thoughts and behaviors, cognitive behavioral therapy can help with a range of conditions, including depressed mood, stress, irritability, anxiety, and sleep problems. The goal is to help patients change dysfunctional emotions and thought patterns and learn effective coping strategies.

For example, in response to symptoms like palpitations, hot flashes, or night sweats, dysfunctional thoughts can be “I will never get this finished” or “how worse can it get”. Naturally, such thoughts can make you feel worried, upset, stressed, and anxious. 

Cognitive behavior therapy can help you unlearn this pattern so that you replace dysfunctional thoughts with more realistic ones. Like, say you feel a hot flash coming on. You feel worried and embarrassed that everyone will notice it. Then you come to realize that this is unlikely and remind yourself that hot flashes are just temporary inconveniences. 

Ask For Support From Loved Ones Or Someone Who Has The Same Experience

If you’re around menopause and symptoms are causing you to suffer, ask for support from family, colleagues, and friends. Be honest about how you feel and keep the lines of communication open. If you have children and a partner, tell them what you are going through and how they can help as they don’t know necessarily how. 

Wrapping Up

Perimenopause can have a host of effects on your body, from hot flashes and night sweats to mood swings, insomnia, and weight gain. And like many of us, you are probably busy keeping projects on track, dealing with teenagers, stressing over money, and taking care of aging family members. It can be a confusing and busy time in life, and it’s normal to feel emotional.

Make sure you understand the symptoms perimenopause comes with and make sure you take an extra effort to take care of yourself. We hope this guide helps with this important task. Self-care and self-love are the best gifts you can give yourself when life seems tough. 

DISCLAIMER: Always consult with a healthcare professional before starting any new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific individual needs.

DISCLAIMER: Always consult with a healthcare professional before starting any new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific individual needs.

Can a yoga retreat help your mental well-being? Yes, it can! As part of your regular yoga practice.

Yoga is widely recognized as a practice and philosophy that combines spiritual, emotional, mental, and physical components to improve overall wellness and quality of life. In addition to the health benefits that yoga brings, like improved muscle strength and metabolism, it has been shown to sharpen the mind, relieve stress, anxiety, and depression, improve body image, and build self-confidence. 

Yoga also increases mindfulness which in turn facilitates developing self-awareness, self-esteem, and self-compassion. People who are self-compassionate are more likely to treat themselves with concern, kindness, and care when they face difficult and stressful situations. 

As humans, we tend to focus on the physical body, but our mental and emotional states matter. Practicing yoga and attending the occasional yoga retreat not only makes us stronger and healthier but heals the mind and soul. It gives us the tools to resolve traumas, focus on the present moment, and release thoughts and feelings that no longer serve us, enabling us to venture into the path of personal growth. 

The Importance of Mental Health in Today’s Busy World

In today’s busy world, there is so much pressure on us to keep up and juggle relationship responsibilities, family, and work commitments. The constant threats to human security due to health-related, economic, social, and environmental challenges also leave us stressed, anxious, and overwhelmed.

Plus, there is so much information and misinformation that constantly bombards us, leading to cognitive stress and mental fatigue. In times of responsibility overload, uncertainty, and information overflow, it can be difficult to relax, shift your focus away from stressors, and reconnect to your own inner calm.

Yet, this is part of what we call self-care and practicing self-care is key to good mental health and well-being. 

Things We Can Do to Take Care of Our Mental Health

Because mental health is so important to general well-being, it is essential to prioritize yourself, your mental health, and your own needs.  And to take care of our mental health and wellness, a few changes to lifestyle, routine, and daily habits may be required. Some of these include getting more rest, sticking to a sleep schedule, cutting back on screen time, exercising, taking time off, and last but not least, beginning your yoga journey. 


How Can Yoga Help Us Build Better Mental Health and Lead a Balanced Healthy Lifestyle?

The ancient philosophy and practice of yoga have long been praised as an antidote to a fast-paced, and stress-ridden life, so let’s look at each of its benefits.

Using Yoga to Manage Stress

Stress has multiple faces and manifestations, like headaches, insomnia, neck and back pain, indigestion, panic attacks, and inability to concentrate.

Yoga can help reduce stress and the effects on health and mental well-being it causes. It combines stress-reducing techniques like exercise, meditation, and breath control which help relax the body and clear the mind.

Exercise, and stretching, in particular, relieve tension in the shoulders, hips, and other problem areas. Breath regulation teaches yogis to breathe deeply and calmly which by itself is a stress reliever.

Meditation centers attention and clears the mind of any thoughts that might be causing stress, resulting in enhanced mental well-being. 

Science also confirms that yoga has an effective role in stress management. In fact, even a 10-minute practice of low-intensity yoga has been shown to increase vigor and reduce confusion, fatigue, anger, hostility, and tension. 

Yoga not only helps cope with moderate levels of stress but combats and reduces the risk of burnout. While a number of techniques show good results, including biofeedback, qigong, and tai chi, yoga can be especially effective in calming and quieting the mind after prolonged exposure to stress.

Meditation, in particular, empowers us to let go of the things that we no longer need, whether a negative event, tightness, or tension. 

Yoga for Anxiety and Depression

All exercise can help improve symptoms of anxiety by increasing oxygen in the brain, boosting the production of endorphins, and reducing the levels of stress hormones like cortisol and adrenaline.

Yet, yoga practice may offer an added benefit by increasing the level of gamma-aminobutyric acid, a chemical messenger that plays a key role in controlling fear and anxiety. 

Several studies have shown the positive effect of yoga on anxiety. One study published in the International Journal of Yoga examined the effect of asanas and relaxation techniques on depression and anxiety. Interventions included breathing techniques, static stretching postures, coordination practices, and relaxation. The results show that yoga is not only effective in reducing anxiety and depression but helps improve self-esteem. 

Additionally, there is growing research that yoga can be used as a therapeutic intervention for a number of mental health conditions, including post-traumatic stress disorder, schizophrenia, addictions, and eating disorders.

One study on the effect of yoga on PTSD symptoms, for example, shows that practice brings positive changes in measures of stress, anxiety, perceived stress, sleep, and resilience. Perhaps joining a local class or investing time for an annual yoga retreat is worth considering. 

Boosts Brain Power 

Practicing meditation results in increases in gray matter concentration in areas of the brain involved in perspective-taking, emotional regulation, memory processes, and learning.

A study from Psychiatric Research reveals that meditation contributes to increased gray matter which is an enduring change and results in improved cognitive functioning. There is also a growing academic consensus that yoga benefits a range of cognitive functions such as planning, processing, attention, and decision-making. 

Builds Self-Confidence 

Yoga practice can help build self-confidence and self-esteem.

A study published in Frontiers of Psychology confirms the positive effect of yoga on our perception of personal control and power. The study looked at the effect of constrictive and expansive postures (power poses) and standing poses with a covered or open body front. The results suggest that practicing standing poses results in an improved sense of empowerment and self-esteem, regardless of the practitioner’s self-view. 

Enables Self-Compassion and Self-Care

Yoga is known to increase mindfulness which enables us to observe our emotions and experiences without being judgmental or overly critical. Self-acceptance without rumination enables self-love and self-compassion when things go wrong. It makes it less likely to become overwhelmed with self-directed blame, shame, guilt, and other destructive feelings.

When people are self-compassionate, they are able to identify and observe their negative emotions and let them take their own course. Treating oneself kindly can take different forms, like engaging in self-talk that is forgiving, kind, and encouraging or taking time off to relax, rest, and recharge. 

Mindfulness also enables us to realize that our own experiences and emotions, whether feeling disappointed, frustrated, or sad, are part of the universal human experience that transcends place, time, and culture.

When people feel devalued or humiliated, when they face criticism or contend or experience rejection or exclusion, they tend to believe their experience is unique and very different. In reality, all experiences are universal and part of life and humanity, and being mindful helps us realize all this.

Knowing that everyone faces challenges and hardships improves our capacity to cope with negative events. Yoga is especially helpful in aiding us to get together and realize that we all share similar struggles, and fears and can find common solutions to each issue. Group yoga classes and yoga retreats are places where such cooperation can take place. 

Improves Interpersonal Relationships 

There is growing evidence that the state of mindfulness that yoga creates is associated with positive relationship outcomes. Mindfulness enables practitioners to become more attuned to their own emotions by focusing on the stories and sensations moving through them.

The focus shifts to one’s own sensations, needs, fears, and desires and communicating them honestly to others, instead of reacting in anger, contempt, defensiveness, blame, and criticism. In this sense, practicing yoga promotes meaningful relationships through self-improvement. 

Wrapping Up

Rapidly emerging as a discipline for promoting personal well-being, yoga helps improve intellectual, mental, emotional, and spiritual health. It has been shown to be effective in the treatment of depression, stress, and anxiety, increasing feelings of relaxation and calmness, improving self-esteem, body image, and interpersonal relationships, and cultivating positive emotions and an optimistic outlook on life. 

While modern medicine has the ability to diagnose, alleviate, and treat a wide range of psychological disorders and diseases, it can be argued that yoga offers a holistic approach to mental health and general wellness.

Practicing yoga leads to improved body awareness and emotional clarity and peace of mind and heart. It leads to changes in mindset and perspective and helps us connect with the moment and live in the now without worrying about the future or dragging the past along. 

So, don’t hesitate to give the practice a try, and why not even go on a transformative yoga retreat?

DISCLAIMER: Always consult with a healthcare professional before starting any new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific individual needs.

DISCLAIMER: Always consult with a healthcare professional before starting any new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific individual needs.

Yoga is in vogue today and there are plenty of reasons why. In today’s busy and hectic world that we live in, people have time for everything, from work commitments to household responsibilities but not for themselves. It is becoming harder and harder to find time to get some exercise, relax, and focus on self-care. And here, precisely, lies the purpose of yoga practice, teaching us to be more mindful and present and more connected to ourselves, at least for a while.

The enthusiasm for a balanced and healthy lifestyle and meeting one’s personal needs are high and practicing yoga offers a way into achieving those goals. The practice is so popular, and accessible (a wide variety of YouTube videos, DVDs, books, studio classes, podcasts, and apps are available), that people have ample opportunity to give yoga a go.

Yet, with so much information out there, there is always a risk it could be misinterpreted. Some people associate yoga with challenging poses and contortions while others think of it in terms of fitness and weight loss. Still, others associate yoga with religion, sages and hermits, and new-age mysticism.

So, what is yoga really about, how did it originate and change through the centuries, and what are the different styles you might experience today? Here are the answers to get you started with a mind-body practice that can support your emotional, cognitive, spiritual, and physical health.

What Is Yoga

Yoga is a Hindu mind-body practice, which combines a variety of activities, including meditation, breathing techniques, and physical postures. Postures or asanas are performed to strengthen and stretch the body’s muscles, ligaments, and joints. The regular practice aims to improve balance, strength, flexibility, range of motion, and mobility.

While yoga poses range from simple backbends and stretch to more complex balancing postures, they are always performed in sync with breath control. Deep, conscious, controlled breathing which matches the rhythm of exercise is at the heart of yoga practice. Deep breathing calms the body, soothes the nervous system, improves blood circulation and blood flow, and supports the function of vital organs.

Focusing on each aspect of breathing also enables yogis to stay present, at the moment, and aware of the here and now. As such, conscious breathing is a form of meditation. And at the core of meditation is present moment awareness – stillness in thought that heightens our connection to sensations, sounds, and sights, enabling us to observe here and now.

Combining physical postures, conscious breathing, and meditation, yoga brings physical wellness and mental clarity. The body responds favorably and with regularity, the practice results in muscle toning, lower blood sugar, balanced insulin levels, improved spinal health, increased blood flow, lubricated joints, increased lung capacity, and regulated blood pressure.

The bonus of conscious breathing and meditation leaves the mind feeling peaceful, deeply relaxed, and more centered in the present moment, letting go of the future and past.

The Remarkable History of Yoga

Before moving on to explore the different types of yoga, here is how it evolved to be what it is today, from the early oral tradition to the diverse styles of yoga that we now have.

The history of yoga dates back to 2,500 BC and its origins can be traced to Northern India and the Indus Valley civilization. The first mentions of the word yoga are found in the Vedic scriptures – religious texts with rituals, mantras, and songs used by the Brahman priests.

While the original practice involved diverse and often contradictory techniques and beliefs, the Yoga Sutras of Patanjali, written by Sage Patanjali around 400 CE, outlined the key elements of yoga philosophy and practice, systematizing them into sutras or aphorisms.

It was only in the late 1800s that yoga teachers began to travel to America and Europe to share their teachings. Yoga and meditation exploded in popularity in the U.S. in the 1960s and since then it has become a way of life for millions of people.

Today, there are many different types of yoga, from more relaxed and gentle to fast-paced and more physically demanding.

Types of Yoga: How to Choose the One for Yourself

If you’ve been considering starting your yoga journey you must be wondering which style of yoga to choose. Here’s a little breakdown of each of the most popular styles.

Hatha Yoga

Hatha yoga focuses on practicing asanas or physical postures and syncing them up with breath control. The focus is on proper alignment and doing each pose correctly, holding asanas for at least one minute. In comparison to slow-paced Hatha, yoga styles like Ashtanga are more dynamic, and poses are held just briefly.

Ashtanga Yoga

Ashtanga is more rigorous, structured, and routine based than Hatha and Vinyasa which are more flexible and freestyle. The same poses are performed in the same order each time, with mantra chanting at the beginning and end of a yoga practice. Combining inverted postures, core strengthening, and deep stretches, Ashtanga is also more physically demanding and requires a level of endurance, flexibility, and physical strength.

Vinyasa Yoga

Vinyasa is also more strict, fast-paced, and physically challenging than Hatha, with poses flowing from one to the other. Breath and transitions, which are essentially postures themselves, connect one pose to the next.

While Vinyasa is less structured than Ashtanga, the Sun Salutation sequence is at the core of the practice, moving from Downward Facing Dog to Plank to Four-Limbed Staff Pose to Upward Facing Dog. Yoga beginners may find the Sun Salutation physically demanding at first, but Sun Salutation has its place in the practice as it warms up the muscles and prepare them for more challenging postures.

Kundalini Yoga

Kundalini yoga involves a combination of postures, breathing exercises, singing, and chanting. Unlike Hatha yoga where the main focus is on asanas or physical postures, meditation, mantras, and breathing are at the heart of the Kundalini practice. Yoga students practice different types of breathing such as Dog Breath, alternate nostril breathing, and Breath of Fire.

Kundalini yoga also incorporates a number of mantras to set the energetic vibration for the practice. In essence, while other styles of yoga are more physical, Kundalini places a strong emphasis on mudras /symbolic gestures/, kryas /breath control techniques/, bandhas /energy flow locks/, meditation, and mantras.

Iyengar Yoga

One of the newest styles of yoga – Iyengar was developed by yoga master B.K.S. Iyengar yoga about 75 years ago. Here the main focus is on sequencing, alignment, precision, and the use of props like pillow-like bolsters, blocks, and belts. It is also common to see chairs, straps, and blankets in yoga studios, helping practitioners to get into poses with the best possible alignment.

Anusara yoga, which is a version of Iyengar, also emphasizes correct alignment but is more fluid and integrates spiritual techniques into every practice. Classes start with the Anusara invocation to enable practitioners to connect physical postures with feelings of devotion, grace, love, and self-honor.

Aerial Yoga

Also called suspension and anti-gravity yoga, this style combines Pilates, asanas, and the use of a swing or hammock. Students practice some of the yoga postures found in Hatha, Iyengar, and Vinyasa yoga while floating above the ground.

As asanas are performed in a hammock, this allows practitioners to do yoga poses without adding pressure on their spine, shoulders, and neck. While it might look a bit technical at a first glance, Aerial yoga is suitable for everyone who is fit and has good core muscles.

Wrapping Up

Yoga is a body of knowledge, mind and body practice, and a process of self-discovery through meditation, observation, and exploration. Owing to its thousands of years of history, it has evolved as a practice with a variety of techniques and styles.

From more traditional like Hatha and Ashtanga to newer ones like Iyengar and Aerial yoga, some practices are gentle and restorative while others are more demanding and physically challenging. For beginning practitioners, some of the vital questions when it comes to yoga are whether the newfound style matches their goals, personality, and fitness level. And most importantly, whether it feels right.

Choose the one style that best serves your goals, and practice with care and mindfulness.

DISCLAIMER: Always consult with a healthcare professional before starting any new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific individual needs.

DISCLAIMER: Always consult with a healthcare professional before starting any new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific individual needs.

Today we answer the question: “Is there a such thing as weight loss retreats for women over 40?”. Let’s dive right in.  

Once you hit 40, shedding off pounds can feel like an uphill battle. Reduced metabolism, fluctuations in hormones, and lifestyle-related factors like unhealthy diet, stress, and changes in sleep patterns can make weight loss for women after 40 a little more challenging.

Yet, although difficult, losing weight is not impossible when you turn 40. As long as you embrace some simple lifestyle changes like regular exercise, balanced eating, and healthy coping strategies for stress, you will be able to lose weight and keep fit.

One effective way to achieve all that is a complete environmental overhaul. While small changes can help you trim down, you will be able to achieve even better results when you are away from your familiar environment and the factors that can complicate your weight-loss efforts.

Even better, joining a weight loss retreat program will help you cultivate healthy lifestyle habits, improve your health and fitness level, and stay consistent once at home. 

Why Weight Loss for Women Over 40 Is Often Challenging?

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There are a number of reasons why losing weight takes longer after 40, from menopause and hormonal changes to a sedentary lifestyle, unhealthy diet, work-related stress, and lack of enough rest and sleep.

Today more than ever, life is fast-paced and full of stress, strain, and worries, and many find it challenging to find room and time for self-care. Not only are we in a rush and turn to ready-to-eat food to save time but stress can cause emotional overeating and loss-of-control eating.

While it helps us fill emotional needs, comfort eating often results in difficulties with weight loss and maintenance. 

“Replacement Therapy” 

Emotional eaters tend to overeat in response to negative feelings and conditions like loneliness, stress, anger, anxiety, and depression. Many turn to food to combat difficult feelings, fill a void, or when they have no other forms of pleasure.

The problem is that in doing so, we stop learning healthy ways to cope with difficult feelings. Not only this but the feel-good foods we consume are packed with sugar and carbohydrates and low in nutrition, resulting in weight gain and malnutrition. 

Inactive Lifestyle 

A sedentary lifestyle is hurting health in many ways, from reduced metabolism and chronic inflammation to a higher risk for hypertension, diabetes, cardiovascular disease, anxiety, and depression. A sedentary lifestyle and low levels of physical activity are also associated with being overweight and obese.

In fact, one study shows that middle-aged women with obesity and more severe menopause symptoms are more likely to live a sedentary lifestyle. 

Lack of Rest

Work overload and lack of rest are associated with multiple health problems, including type 2 diabetes, coronary artery disease, and stroke.

Research has also found that middle-aged women with a heavy double burden (work and family responsibilities) are more prone to have a high average BMI.

One explanation is that demands from caregiving and work can lead to chronic stress which is linked to the release of cortisol into the bloodstream. Cortisol has been shown to stimulate the body’s carb and fat metabolism, thus increasing appetite and contributing to eating foods that are high in fat and sugar. 

Menopause

Many women report gaining weight around menopause, and the main reason is changing hormonal levels. The levels of estradiol, which regulates fat distribution and metabolism, decrease, increasing the risk for weight gain.

Also, lower estrogen levels result in an elevated waist circumference due to visceral fat increase in the midsection. Unlike subcutaneous fat which is found under the skin and places like the buttocks and thighs, visceral fat deposits deep inside the abdomen, surrounding vital organs like the intestines and liver.

The increase in visceral fat is associated with a higher risk for inflammatory diseases, heart disease, diabetes, and insulin resistance (Obesity Action Coalition).

Nutrition

Metabolism and nutritional needs change when the body starts transitioning to menopause. Estrogen levels decrease and slow down metabolism, which is the rate at which your body’s cells convert calories into energy. When metabolism gets slower, you need fewer calories per day to maintain your usual weight.

In addition, thyroid levels decrease, insulin levels rise, and estrogen drops, all of which make you feel hungrier. As your metabolic rate is now slower, you may end up consuming more calories than you burn, resulting in weight gain.

Mindset

Like other women in their 40s, your life likely revolves around your children and other members of your household. This can make it difficult to focus on dieting. And if you have young children, you’re likely spending your after-work time preparing food. On weekends, you think about breakfast, lunch, and dinner. Mac and cheese, fluffy banana pancakes, rich potato dauphinoise, French bread pizza.

Yet, when you hit 40, you can’t eat like this and expect to stay slim. Likewise, telling yourself you just need to cut down on carbs will not help. You need to change your mindset if you want to stay thin. 

Stress

If you are like most women in their 40s, you have enough on your plate. You have children to look after, your job is stressful, and you are feeling the financial strain at times. All these stressors and competing demands can cause your levels of cortisol to increase, resulting in a drop in blood sugar and cravings for high-sugar foods. 

Sleep

According to a study in Scientific Reports, people between 40 and 50 years get the least amount of sleep. On the wrong side of 40, you have plenty of responsibilities to shoulder both at the workplace and at home.

Besides juggling work commitments, children, and household chores, this is the time when many starts taking care of older members of their families. As well as physical changes that influence sleep, stress is a common reason why people in their 40s get less sleep.

As the body releases cortisol during times of stress and blood sugar drops, this can make us crave sugary foods. Because sugar is absorbed quickly, which makes it a quick source of energy, it’s often the first thing you grab whenever you are feeling stressed. 

Tips on Improving Women’s Health

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Perimenopause or the menopausal transition is the best time to begin your weight loss journey. When your period stops permanently and estrogen levels drop, it will be more difficult to lose weight and get and stay slim.

So, if you are approaching menopause and weight gain is a concern, this is a good time to make some lifestyle changes that will help you get fit. From forming healthy eating habits and learning how to manage stress to joining fitness and yoga retreats to get back in shape, there are plenty of ways to revive your abandoned New Year’s resolution and reclaim your healthy self.

Fitness Retreats to Regain Control over Your Health

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Fitness retreats offer a multitude of benefits, ranging from expert behavioral coaching and motivation and support to nutrition advice, stimulating activities, and getting started with self-care. Joining a fitness retreat is an opportunity to narrow your focus and work on yourself. It can be difficult to stick to your weight loss goals while juggling between housework, family, work commitments, and social events.

Working with a behavioral health team can help you take control of your weight and well-being. They will help you identify the causes of unintentional weight gain, gain control of emotional eating, and adopt healthy lifestyle habits. As unhealthy eating is one of the main culprits of weight gain, you will get expert advice from nutritionists and medical professionals to help you change your relationship with food and enjoy a super-tasty, improved diet.

Lastly, many fitness retreats incorporate games, low-impact exercises, dancing, and fun activities that boost metabolism, burn fat, and prevent weight gain. 

Get a Personalized Exercise Plan for Weight Loss 

Following a personalized exercise plan can be a great way to shape up and maintain a healthy weight. To begin with, a customized plan is tailored to you, your fitness level, and your goals. Everyone is at different levels and it is important to start where you are, expanding your comfort zone without discomfort and getting too far.

In addition to exercising at your own pace to gradually move into a growth zone, an effective fitness plan is one that is tailored to your goals. Whether you are looking to trim down, get in shape, build endurance, or get a bikini body, your plan should align with your goals while keeping you focused and motivated. 

Form New Eating Habits

Improving your eating habits is key to meeting your weight loss goals. That said, women in their 40s should follow some specific recommendations to account for metabolism slowdown.

Perimenopausal women need to adopt healthy habits such as control over emotional eating, limited portion size, and small, frequent, and well-balanced meals. Eating a diverse, balanced diet with plenty of nuts and seeds, whole grains, fruits and vegetables, and lean meat not only helps maintain a healthy weight but can reduce symptoms of menopause. 

Get Rid of Accumulated Stress

As stress is one of the main culprits for emotional eating and weight gain, good stress management is essential to weight loss success. Depending on what feels like it will work best for you, you can try yoga or mindfulness practice, keep a journal, find a new hobby, go on vacation, etc.

In essence, practicing self-care is key to taming stress, whether it is getting a massage, reading a book, or taking a long bath. 

Recharge with Energy from Nature

Spending time in nature is good for women’s health in a number of ways, from improved sleep and better breathing to reduced irritability and stress. Spending just 20 minutes in nature can help reduce cortisol levels according to a study at Frontiers in Psychology. Flushing cortisol out of your body not only makes you calm down but reduces stress-reduced cravings for high-sugar foods. 

Wrapping Up

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Weight loss for women after 40 can seem like a challenge due to hormonal changes, metabolism slowing down, and a multitude of responsibilities and competing priorities. In middle age, many are sandwiched between children and elderly parents who need help with care.

Juggling your role as a worker, partner, parent, and caregiver can leave little time for self-care, leading to an inactive lifestyle, unhealthy eating, lack of sleep, and chronic stress. Dealing with the busiest time in your life shifts the focus away from your needs and what is best for you, making it challenging to stay committed to a healthy lifestyle.

While being in your 40s can feel like a pile-on, the perimenopausal transition is just the right time to start taking more responsibility for your health. Transitioning to menopause can be an opportunity for new beginnings and luckily, there are many good ways to get back in shape and improve your health. From forming new eating habits and taming stress to getting a personalized fitness or yoga plan and joining a fitness retreat, there are plenty of opportunities to kickstart your journey to a healthier, happier you. 

DISCLAIMER: Always consult with a healthcare professional before starting any new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific individual needs.