Fremont Area Medical Center

SUM 2013

Spirit of Women magazine is a national publication presented to women by hospitals and their physicians. The magazine provides up-to-date, evidence-based healthcare information and promotes our hospitals as leaders in women's health excellence.

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S P I R I T MOVE TO THE NEW RHYTHM OF YOUR LIFE Your health and energy levels can be improved by exercise at any age. But movement in the years during and after menopause is especially beneficial. In fact, exercise may be the best prescription for the complaints of midlife and aging for women. When researchers in Sweden GET A BETTER BODY It is not easy at any age to transform your body into a lean, mean female machine, but we hear over and over that menopause packs on the pounds and there is little we can do about it. Yes, fluctuating hormones, water retention, lack of sleep, lack of energy, and emotional eating can contribute to weight gain, but there is NO scientific evidence that you can't get slim and healthy and stay that way after 50. In fact, experts say that the leading contributor to middle-age spread is simply CELEBRATE YOUR SPIRIT Menopause literally means to stop menstruating – nothing more and nothing less. It is not a barrier to love, laughter and joy for the rest of your life. Many women surveyed 793 women who had reached natural menopause, only 5% of those who exercised more than two hours a week had severe hot flashes, compared with 14% to 16% of those who did few or no weekly workouts. Additional research has repeatedly demonstrated that exercise for two to three hours per week improves our blood pressure and reduces our risk for diabetes, heart disease and certain types LACK OF EXERCISE, less muscle mass, and the continuation of a lifetime of unhealthy eating habits. The great-body-after-50 diet for women is easy – eat fewer or no processed foods, limit or eliminate simple carbohydrates like sugar, white bread, rice and pasta, and increase fruits, vegetables and lean protein like fish and chicken while adding complex, fiber-rich carbs like oatmeal, beans and whole grains to your diet. Combine that with a MOVE MORE EVERY DAY mentality (including weight training at least once per week), and staying fit for a lifetime is easier done than complained about. say they feel more hopeful and balanced after the fluctuating hormones of their reproductive years no longer wreak havoc on their moods. CELEBRATE YOUR SPIRIT AND PURPOSE ON OUR PLANET. Write a personal mission statement for your life. C E N T R A L of cancer. It can help you sleep better, boost your mood, improve your sex life and even raise your energy levels by forcing your body to produce more mitochondria, the energy "power plants" in our body. Physical movement and working up a sweat is a midlife beauty secret as well: With increased blood flow to the skin, more collagen is produced to keep skin from sagging and looking dull. CREATE & INSPIRE After menopause, many women report feeling "inspired" and motivated to find new purpose. Midlife women now have the time, perspective and experience to focus on creative pursuits and to follow their passion to explore and discover the world. You probably spent the first half of your life looking for inspiration – now it's time for you to be a source of it! Why do you exist? What do you want to achieve? Make a plan, dream the future, but never forget to appreciate and celebrate all the strength, intelligence and love that it has taken to get you to this moment right now. LIFE BEGINS NEW EVERY DAY! w w w. s p i r i t o f w o m e n . c o m TAKE THE LEAD So much of a young woman's life is spent worrying about pregnancy, family, work and setting up a home. Two dominant reproductive hormones of that time, estrogen and oxytocin, make us "softer": Estrogen brings curves to our body and prepares us for getting pregnant, while oxytocin (the bonding and affection hormone) courses through our body when we give birth to a baby or even hold someone's hand. With a decline of these hormones after 50 and an increase in androgens (male hormones), women are more inclined to "lead and succeed" outside the home and family. Consider midlife YOUR BIG WINDOW OF OPPORTUNITY TO STEP UP YOUR GAME. Show the world your leadership skills in business, spirituality, artistry, organization, sports, etc. Enjoy the freedom and independence that the second half of your life can bring. S U M M E R 2 013 SPI RIT O F WOM EN 3

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