Menopause and Me: Navigating the Unexpected
While I'm no expert in menopause, having gone through it myself lends me a certain insight. Those who've experienced it might relate to my initial symptom: unexpected weight gain. Initially, I suspected a change in my diet, but the gradual increase in weight became more pronounced, particularly during my 2022 retreat in Scotland. Despite maintaining my usual diet and staying active, the weight continued to accumulate. Reflecting on the photos from those days often prompted a surprised reaction from me, questioning, "Who is that?"
You see, I had always been fit and trim - that’s the physic I was lucky enough to have that came from teaching 15 yoga classes per week, or 3 -4 classes per week.
So when the pounds kept creeping on, I just couldn’t for the life of me figure out why. What was I doing differently? Looking back now, even though my activity levels and nutrition were the same, I was my body chemistry was far from normal. My physiology was not something I could control.
Hormones play a huge part in the regulation of weight, sleep, body aches, mood, libido, hair and skin dryness, and memory, to name a few. Think of menopause as a second puberty. So many things change and the petulant teenager comes out with an attitude. It’s too hot! You’re irritating! I’ll eat whatever I want! Don’t tell me what to do!
Perimenopausal women can gain about 2 pounds per year and my journey was no exception. I have been slowly gaining weight since 2017. And then everything came to a head in 2022 when I was leading my Scotland Retreat. I just didn’t feel like it was *my* body I was inhabiting. How could I keep moving it the way I wanted to with all these extra pounds? And how could I be the teacher leading a retreat when I felt so disconnected from my body?
Upon my return from Scotland, I began a diet and exercise plan in earnest. But it was really hard. My metabolism had slowed down significantly and no matter how much I counted the calories and ate mindfully, the scale was VERY slow budge. Little did I know that it wasn’t what I was doing that was wrong but how I was doing it. Cardio-based exercises weren’t going to work anymore. Continuous, vigorous exercise was not the answer. And I didn’t know it at the time, but weight training was the answer to supporting my body and its changes.
A year went by and in 2023 I was back in Italy hosting two more retreats. The retreats went well but I wasn’t doing so well. My energy was extremely low. I still weighed on and now I was having trouble with even more symptoms.
During those retreats in Italy, despite my professional facade, I was battling with the ever-expanding list of menopausal symptoms: sleep disturbances, mood swings, and a stubborn metabolism that seemed impervious to my usual tactics. It was a stark reminder that my body wasn't just mine to command and control; it was responding to a deeper biological shift that demanded understanding and respect.
Acknowledging this, I sought advice from health professionals who specialize in menopause and women's health. Their insights were enlightening. They explained that during menopause, the body experiences a significant shift in hormone levels, particularly estrogen and progesterone, which can affect metabolism and subsequently lead to weight gain. They emphasized the importance of adapting to this new phase of life rather than fighting against it.
Empowered with this new knowledge, I revamped my approach to health and fitness. I learned that strength training was pivotal in building muscle mass, which is essential as it helps improve metabolism. I integrated resistance and weight-bearing exercises into my routine, focusing on consistency rather than intensity.
Nutrition also took center stage in my new phase of my understanding. I began to understand the importance of a balanced diet rich in whole foods, fibers, and nutrients that support hormonal balance and overall well-being. Instead of strict calorie counting, I adopted a more intuitive approach to eating, listening to my body's cues and nourishing it with what it truly needed.
By the time I was organizing the next retreat in Scotland in 2024, my approach had transformed dramatically. I wasn't just focusing on losing weight; I was committed to nurturing my body, understanding its needs, and respecting its rhythms. The retreat is a reflection of this new philosophy, with a focus on holistic well-being, including sessions on nutrition, mindfulness, and body positivity.
Looking back at my journey so far, I realize that menopause was not just a challenge; it was an opportunity—an invitation to deepen my relationship with my body, to listen to it, and to care for it in ways I had never considered before. I learned to embrace the changes, find strength in vulnerability, and appreciate the wisdom that comes with age.
To those who are navigating this phase of life, remember: you are not alone. Menopause is a natural, albeit complex, part of being a woman. It's a time to be kind to yourself, to seek support, and to explore new ways of being healthy and vibrant. Just like puberty marked the beginning of a new chapter, menopause signifies another—filled with its own challenges and triumphs. Embrace it, learn from it, and let it empower you to become an even more amazing version of yourself.
Empathic Yoga leads international retreats and will be leading the next one this summer, 2024. For more details, please go to https://retreats.empathicyoga.com/scotland/register/
