Happy Menopause Awareness Month!
Is it a coincidence World Menopause Month is during the bewitching season?
B-Untethered is here to help women embrace this time in their lives. Don’t believe the hype. It doesn’t have to be frightening! If you’ve got it, haunt it!
At B-Untethered, this we know to be true(and science validates!): lifestyle solutions like front-loading your day with carbs, increasing protein consumption, adding high-intensity fitness, taking adaptogens for their potential stress-relieving and cognition benefits, and using mindful practices are as effective as pills and creams at helping with menopause issues.
Keep reading to find out about this month’s Midlife F’s and once again, thanks for being a part of the B-Untethered community.
As we enter menopause, it becomes important to significantly increase our protein intake. For the average American woman, this translates into a doubling of protein, so it is at least 30% of your calories. If you need help figuring this out, just ping us and we’ll help. By increasing protein, you increase the amount of available amino acids in your bloodstream making it easier to build and retain muscle, rad!
So WITCH way to the protein?
We really like Good Culture cottage cheese for a quick snack in the afternoon. It’s got a ton of protein with minimal fat!
Let’s talk HIIT, or high-intensity interval training, for a minute. This topic tends to make people GHOST but it’s not as scary as it sounds!
HIIT is a combination of brief, very-high intensity bursts of cardio exercise followed by equal, or shorter, periods of rest.
HIIT training has been shown to be effective in helping your body use carbs more efficiently.
Here is a quick way to get HIIT into your busy day:
- Grab something that feels moderately heavy to you(5-10 lbs)
- Squat 10 times(back flat, butt out ladies!)
- Get into pushup or half pushup position
- Do ten pushups
- Return to squats and repeat 4 more times
If possible, check your heart rate; it should be between 140 and 150 beats per minute.
Wicked great job, you just completed a HIIT!
While we are on the subject of amino acids, not only can more availability help with muscle retention but here are some other ways increasing protein intake can help us as we age:
- Amino acid leucine kick starts muscle building in your body. Find it in chicken, beef, pork, tuna, tofu, navy beans, milk, and pumpkin seeds.
- Amino acid arginine helps us with endothelial function which preliminary evidence suggests may help lower blood pressure. Great news for all you vampires!
Frame of Mind
Do you have goals for your 50s, 60s, and beyond?
Are they the same goals that you’ve had since your 20s, namely, retire and then travel the world?
Why wait until you retire?
If you have the means now, why not challenge yourself with something that’s always been in the back of your mind.
Want to go to see the Running of the Bulls in Spain?
Why not go next year!
Or how about snorkeling in the Red Sea?
The ecosystem there is one of the best in the world.
Imagine what you might see! Why wait? None of us know what the future holds.
What we do have is today.
Plan, prepare, push yourself to do something different. You can. And I promise, you will find yourself feeling the most alive you have in years.
Thanks for bearing with our ghoulish jokes and puns. We welcome all the boo’s.
So grab some protein and your favorite witches brew and Un-tether from traditional ideas of what midlife means.