As we navigate through perimenopause, our bodies change in ways that can feel frustrating—but here’s the good news: you have more control than you think! One of the most powerful tools in your arsenal? Protein and heavy lifting. The Science: Why Protein & Lifting Heavy Matter One of the biggest shifts that happens during perimenopause and menopause is muscle protein synthesis slows down. What does that mean? Your body isn’t as efficient at building and maintaining muscle, which can lead to a slower metabolism, increased fat storage (especially around the belly), and loss of strength. But here’s the fix: more protein and resistance training. How Much Protein Do You Actually Need? Most women aren’t getting enough! Studies show that women over 40 benefit from 30-40g of protein per meal to support muscle retention, fat loss, and recovery. Instead of the old-school “eat less, move more” advice, focus on fueling your body properly to get stronger, not smaller. To figure out your daily pr...
Hey #bossmama!
Did you know?
Sitting for prolonged periods of time can be bad for your pelvic floor muscles? While symptoms like leaking when you cough, jump, or sneeze may be common, they are not normal. It's a completely fixable symptom.
NO ONE should have to deal with the mental and physical stress of pelvic floor dysfunction.
Here are a few reasons why:
1. PRESSURE: When you sit down, you put pressure on your pelvic floor muscles. If you sit for a long time, this pressure can cause your muscles to become fatigued and weak.
2. POOR POSTURE: Poor posture can also put unnecessary pressure on your pelvic floor muscles. For example, if you slouch while sitting, your pelvic floor muscles may have to work harder to maintain your posture.
3. REDUCED BLOOD FLOW: When you sit for a long time, your blood flow decreases. This reduced blood flow can cause your pelvic floor muscles to become weak and less flexible.
4. URINARY INCONTINENCE: Prolonged sitting can increase the risk of urinary incontinence, which is the loss of bladder control. This is because sitting puts pressure on the pelvic floor muscles, which can weaken them and lead to urine leakage.
5. BOWEL ISSUES: Sitting for too long can also cause bowel issues, such as constipation, hemorrhoids, or rectal prolapse. This is because sitting puts pressure on the rectum, which can affect bowel movements.
To minimize the negative effects of sitting on your pelvic floor, it is recommended to take frequent breaks and move around throughout the day, practice good posture, and perform pelvic floor exercises to strengthen and maintain the health of your pelvic floor muscles.
2. POOR POSTURE: Poor posture can also put unnecessary pressure on your pelvic floor muscles. For example, if you slouch while sitting, your pelvic floor muscles may have to work harder to maintain your posture.
3. REDUCED BLOOD FLOW: When you sit for a long time, your blood flow decreases. This reduced blood flow can cause your pelvic floor muscles to become weak and less flexible.
4. URINARY INCONTINENCE: Prolonged sitting can increase the risk of urinary incontinence, which is the loss of bladder control. This is because sitting puts pressure on the pelvic floor muscles, which can weaken them and lead to urine leakage.
5. BOWEL ISSUES: Sitting for too long can also cause bowel issues, such as constipation, hemorrhoids, or rectal prolapse. This is because sitting puts pressure on the rectum, which can affect bowel movements.
To minimize the negative effects of sitting on your pelvic floor, it is recommended to take frequent breaks and move around throughout the day, practice good posture, and perform pelvic floor exercises to strengthen and maintain the health of your pelvic floor muscles.
Now you can get back to tackling the #genderpaygap with confidence. We've got a lot of work to do!
Have questions? Don't hesitate to ask me. And be sure to head over to www.transformation-nation.com to follow and learn more!
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