Mindset Transformation: How to Break Free from Limiting Beliefs and Achieve Your Goals

New mindset, new results. Transform your mindset today!

Are you caught up in thoughts like “I should do this,” or “I wish I could/would, but…” or “I am too old for that”? 

Yeah, we’ve been there too.

Lately, I (Rebecca) noticed that my flexibility and balance were “challenged,” to say the least. My hamstrings were as tight as ever, and bending forward had become more challenging. I was also really wobbly standing on one leg. 

In my mind, I kept telling myself I should get back to yoga. Eventually, I started voicing these thoughts to a friend who invited me to join her at a yoga class. For months, I kept making excuses like “I should do that, but I am too busy this week,” or “I can’t because of x, y, and z.” Sound familiar?

Well, my friend finally called me out on it! She said, “You talk about the importance of mindset as we age, but you’re just making excuses instead of taking action.”

She was right. Not only was my mindset holding me back, but I was also burdened by limiting beliefs such as, “I am not flexible enough right now,” “I should practice more before joining a class,” or the worst one, “I’ll be the oldest one in the room.” 

I stepped back and revisited my vision of how I want to live as I age. My actions were entirely out of sync with that vision. In fact, they were sabotaging my desire to feel and move well in my 70s, 80s, and beyond.

When our actions don’t align with our vision, we start feeling an inner restlessness or rumbling. In my case, it started in my head, and then I started vocalizing it. Unfortunately, I wasn’t listening to myself. And, because I hadn’t acknowledged and confronted those limiting beliefs, I was stuck in a cycle of inaction. 

How would I improve my flexibility and balance if I wasn’t taking action? 

Can you relate? We all want to change something about ourselves — eat better, get stronger, sleep more, reduce our stress — but often, we struggle to get started, let alone maintain those changes. 

So, how do you shift your mindset for lasting change?

Here are some steps to help you get started:

1. Listen for those inner rumblings. What is your inner voice saying? Take some time to be quiet with yourself. Try meditation, walk in nature, or grab a notebook to journal. 

2. Reflect on any “I should” or “I wish I could” statements you catch yourself making without taking action. Write them down. 

3. Ask a trusted friend or family member to help you identify these rumblings. Maybe, like me, you already have a friend who is good at calling you out! Listen to their observations.

4. Now, think about any limiting beliefs connected to these rumblings that may be holding you back. These often come as “not enough” statements or comparisons to your younger self or others. Write those down, too.  

5. Dive deeper into these limiting beliefs. Challenge them. For example, if you think I’ll be the oldest in the room,” ask yourself, “How do I know this? Is this thought based on reality? Why does my age matter?” 

6. Finally, jot down action steps you can take to address your inner rumblings. 

In my case, I signed up for a class at a new and nearby yoga studio. To address my limiting beliefs, I started slowly with a gentle class I knew I could handle. Once I got comfortable, I signed up for more challenging classes. And, you know what? I wasn’t the oldest or least flexible in the room. Everyone was there to work on their goals, regardless of where they started. No judgment, no critiques. I realized my limiting beliefs were mental barriers I created and were not based on reality.

How many opportunities do we miss because of self-imposed beliefs?

What was I missing out on? An incredible community of women of all ages who care about their minds and bodies through yoga. I was also not reaching my desired goals of improved flexibility and balance. I knew I had to take action, and I’m glad I did. 

Where are you stuck? 

Try the above activities to uncover how your mindset may hold you back. Don’t wait. 

I can’t wait to go to my next yoga class. I started feeling better and reaping benefits right away. Looking back, I realize what I would’ve missed out on if I stayed stuck any longer. 

Don’t miss out on the benefits of aging well. 

We’re here to help! 

Explore Rumblings resources to set a vision and break free from limiting beliefs:

The Rumblings Notebook is a beautiful tool to help you reflect and record your thoughts. 

The 90-Day Vision Journal will guide you through setting your vision, tackling limiting beliefs, and taking steps to make your dreams a reality. Live the life you’ve always wanted! 

The Power of Strength Training in Midlife: Defying Aging with Exercise

The journey through midlife and menopause is a unique and transformative period in a woman's life. It's a time of self-discovery, reflection, and change. It’s also a phase marked by significant physiological changes as women navigate through menopause and post-menopause. 

While it comes with challenges, it's also an opportunity to take charge of one's health and well-being. It doesn’t have to be overshadowed by the negative aspects of aging. 

Engaging in recreational activities and exercise can be a game-changer during this phase, enabling women to navigate the challenges of midlife and menopause with confidence, resilience, and improved mental and physical health. There are myriad benefits of strength training during midlife that can impact both body and mind by enabling women to take control of their health and enhance their overall well-being well into their later years.

Physical Benefits of Strength Training

• Bone and Muscle Health: The decline in bone density and muscle mass that occurs with age can be mitigated through strength training. Women experiencing menopause have a higher risk of bone loss, but regular resistance exercises are the best way to help maintain bone density and reduce the risk of fractures. 

• Balance and Fall Prevention: Strength training enhances muscle strength and balance, significantly reducing the risk of falls and associated injuries. Strong muscles provide better stability, making day-to-day activities safer and more manageable. If you do fall, having good muscle strength will help prevent serious injury. 

• Weight Management and Metabolism: As metabolism naturally slows down with age, strength training can help boost it. Increased muscle mass contributes to a higher resting metabolic rate, making weight management more attainable. It also impacts overall body composition (the percentages of lean muscle mass and fat), contributing to your appearance and how your clothes fit. 

• Cardiovascular Health: While cardio workouts are crucial, strength training also can improve cardiovascular fitness. Combining both forms of exercise results in a well-rounded approach to heart health. You can do this simultaneously with a circuit-type muscle conditioning program or include strength training in your fitness routine. Women should spend 40% of their exercise time focused on muscular strengthening. 

Mental and Emotional Benefits of Strength Training

• Mood Enhancement: Engaging in physical activity triggers the release of endorphins, the body's natural "feel-good" chemicals. This can reduce stress, anxiety, and depression, enhancing overall mental well-being.

• Confidence Boost: Successfully lifting weights and progressing in strength training can be incredibly empowering. Accomplishing physical goals can translate to increased self-esteem and confidence in all aspects of life.

• Cognitive Function: Emerging research indicates a strong connection between muscle health and cognitive function. Strength training may play a role in preserving cognitive abilities and preventing cognitive decline.

• Social Interaction: Participating in group exercise classes or engaging in outdoor activities can foster social connections and combat feelings of isolation, which are common in midlife.

Reframing the Conversation: Immediate Benefits

It's helpful to shift the focus of the midlife exercise conversation from long-term outcomes to immediate benefits. Your ability to immediately positively impact your mental health, well-being, and happiness can be a powerful motivator. By focusing on how you feel in the present moment and finding accessible beginner-level activities, your path to becoming a regular exerciser is more attainable and enjoyable.

The Critical Role of Strength Training

Strength training is a cornerstone of midlife exercise due to its profound impact on various aspects of health. It counters the decline in muscle mass and strength, addressing issues like sarcopenia and frailty that often come with age. Its benefits extend beyond physical health, contributing to emotional resilience and cognitive vitality.

The Key Components of Midlife Muscle Conditioning

Incorporating strength training is essential to optimize health and well-being during midlife and beyond. Key components include:

• Lift Heavy Weights or Perform Resistance Training: Resistance exercises help maintain muscle mass, improve metabolic efficiency, and prevent the onset of conditions like osteoporosis and type 2 diabetes.

• Incorporate Explosive Movements: These movements maintain fast-twitch muscle fibers critical for stability and fall prevention. Examples could be small jumps or weighted ball slams.

• Embrace Single-Leg Balancing Exercises: Counteract muscle imbalances and enhance stability to prevent injuries. Single-legged lunges are one example.

• View Strength Training as Functional: Strong muscles enhance everyday activities, making them more accessible and enjoyable. It improves your ability to carry groceries, climb stairs, get off the floor, and lift boxes from a high shelf.

• Consider the Sweet Spot: The late 40s and 50s offer an optimal window to improve strength before the inevitable decline. Yet, it is never too late, and even octogenarians have improved strength, mobility, and balance from strength training. 

Conclusion

The decline associated with aging is not inevitable. Engaging in strength training can effectively slow down and mitigate this decline. The importance of this effort becomes especially evident as women transition into their later years. 

Strength training during midlife transcends physical appearance and muscle gains; it's about building a foundation for overall health and vitality. It plays a pivotal role in empowering women during midlife and beyond. Strength training is a powerful force for maintaining your health and independence that can positively impact every aspect of life. 

By defying the aging process through regular exercise, women can improve their physical strength and nurture their mental resilience, emotional well-being, and cognitive function. The power to shape a healthier, happier future with an increased health span and quality of life is in your hands — it's time to embrace the transformative potential of strength training and seize control of your health span and lifespan.

So, embrace the weights, lift confidently, and empower yourself to lead a healthier and happier life as you journey through midlife and beyond. 

Looking for more information on how to start a new behavior, create a new habit, and reimagine your life as you journey through midlife? Check out our blog post on Taking Steps to Reignite Yourself After 50 or our Vision Journal to guide you through exercises to live the second half of your life with confidence, fulfillment, and joy! 

Embracing the Unpredictable: Navigating Health Scares and Prioritizing Wellness in Midlife

By the time we've reached midlife, we've most likely experienced a health crisis, either ours or someone’s very close to us, and lost people we’ve known well and loved.

Yet, no matter where we are on the health continuum, a crisis is always a shock, especially if it’s our own

The reality is modifiable risk factors are largely responsible for the leading causes of death. And many of the risk factors are preventable years and even decades before a diagnosis. There is a LOT of research (and a lot of speculation) about how to delay the onset of disease by engaging in healthy habits. However, many people feel their risk is more due to aging than how they choose to live.

The common perception of an inevitable decline and marginal health towards the end of life is evolving and, in our opinion, is outdated! We talk about the 'how tos' for living longer and better as we age at Rumblings.  

As a registered and licensed dietitian and an exercise physiologist, we practice what we recommend to others. We're on this aging journey too. Our aim has always been to distill the science into understandable and actionable recommendations to help you improve your aging journey. We want to help women differentiate between personal health recommendations (e.g., I lost weight; therefore, I am an expert), beliefs of self-professed wellness experts (e.g., I took a 30-hour class to get a coaching certificate), and true research-based recommendations to cut through the confusion, improve health, and prevent risk factors for disease.

We're not perfect. I (Karyn) secretly love salty chips and crackers and love cheese. But I enjoy them in moderation. We're focused on creating a strategy and plan for our health and prioritizing behaviors necessary to increase our health span. 

Our intent is not only to delay death but to push off disease from the so-called four Horsemen (cancer, cardiovascular disease, metabolic dysfunction, neurodegenerative declines) and improve the quality of our lives as we age. Who doesn’t want to feel great, move pain-free, and engage fully in life until we die?

I was recently reminded, however, that all the awareness, diligence, and healthy habits in the world don't make us immune to experiencing health scares. A few months ago, I was flagged for having an abnormality in my blood via a screening done to donate plasma. It was a fluke because this serum protein electrophoresis (SPEP) is not typically done as part of a routine exam in the United States.

I felt great, and all my typical wellness checks – and a few additional tests I requested – had been at optimal levels for health. Although I'm not thin, I require no regular medications. After completing several other tests, including a CT scan and bone marrow biopsy (sedation during the procedure made it pain-free), I was determined to have monoclonal gammopathy of undetermined significance (MGUS for short), a precursor for multiple myeloma. 

Multiple myeloma is terminal cancer with no treatment, and the standard treatment is to treat the effects of cancer. These effects are often the first indication an individual might have this type of cancer. Multiple myeloma is one of the rarer cancers, with no modifiable risk factors other than possibly obesity, but the number of individuals with the diagnosis is increasing worldwide.

As someone who is a “worried well” individual, there is a processing and reckoning required to accept that, occasionally, our health is out of our control. There is no lifestyle behavior to be modified, no treatment or pharmacological intervention to improve the situation, and nothing that could have prevented this from happening to me. It wasn't easy to grapple with.  

Confirmation that I have MGUS, a precursor, and not cancer, was a huge relief. I may never progress into multiple myeloma, but thankfully, I now have the baseline of all of my measures from my test results and can monitor any progression along the continuum of conditions that are precursors to multiple myeloma.

It was also a good reminder that as pristine as we may be with our health, there are some things over which we have no control. Rather than let it all go and live la vida loca, I have re-evaluated my approach to my health and wellness. I want to share it; in case it might be helpful for anyone else who finds themselves in a similar situation.

I have changed my mindset to think about my lifestyle behaviors as self-care. Good health is not only the absence and prevention of disease but also about building a 'reserve' of good health in case I get sick. 

Here is what that means for me and links to previous blog posts if you want to understand a topic further.

- I engage in exercise and physical fitness that feels like play, but I also choose activities that allow me to spend time in nature. I've always found joy in moving my body because I can – no matter what that looks like at any given moment. 

- I eat healthfully, including choosing plants, hitting protein targets, monitoring calorie intake, and focusing on whole foods.

- I limit alcohol consumption. Research suggests there may be no healthy intake levels for some individuals, and consuming too much may increase cancer risk.

- I am  extra vigilant with scheduling and staying current with my preventive exams and screenings

- I'm encouraging all my midlife friends (especially all of you) to ask their providers to include a SPEP or CBC test as part of their routine blood work at their next preventive exam.

- I got a bone density exam. The results provide information beyond just understanding the risk for osteoporosis. One of the initial signs of multiple myeloma for many people is vertebral compression fractures. This situation is exacerbated if your bone density is less than optimal.

This is my list based on my current health status. I encourage you to renew your focus on joy and vitality, whatever that looks like for you. Health is more than your test results and screening numbers. It's about creating memories with those you love and experiencing the joy of being healthy to live it as fully as possible.

Too often, as we age, we look to the past without recognizing that the best way to stay young is to look toward the future. 

A wise friend once told me that time is short and the world is big. There are dreams I've yet to finish, and many I still need to start living. My spirit is young, and I want to put in the effort to make sure my body stays young, even as I age.

Here's to life! Such a gift I will not waste.

You can find out more about multiple myeloma and its precursors here.

Lasting Change Unleashed: Discover Essential Techniques to Overcome Challenges and Create a Supportive Environment

Are you ready to shake things up and live midlife to the fullest but feel stuck and confused about where to start? 

We understand that feeling. It can be frustrating, especially when you may not recognize your midlife body, feel your career needs an overhaul, desire to live more vibrantly than your current friend group or feel like you’re living day-to-day without a plan. 

But here’s the good news: you’re different from many other women because you’re ready to make lasting changes.                     

And guess what? It’s possible to change your behaviors and sustain those changes. 

Renewed Vision: Setting the Foundation for Behavior Change

Let’s talk about the key to long-term change—shifting your identity. In case you missed it, we’ve shared the importance of creating a renewed vision for yourself in midlife. Now, that might sound daunting, but before you jump into action—new diets, exercise programs, wellness routines, or sleep protocols—only to slip back into old patterns again, here’s the secret: you need to see yourself as the person who eats well, moves daily, makes healthier choices, and prioritizes sleep BEFORE you take any action. Establishing a renewed vision for yourself is crucial because that’s where many women fail to sustain their desired behaviors for the long term. 

Reduce Friction: Assess and Modify Your Surroundings

Next, you must alleviate the friction to change before you take action. This involves assessing your work, home, school, social, and community environments and asking yourself if they support the desired changes. 

The goal is to make healthier choices easier choices. Too often, we face obstacles like tempting television programs, social media distractions, processed foods that are readily available, and a lack of time that hinders us from making choices that make us feel better, boost our energy, and help us flourish. 

To assess your surroundings, focus on the following:

1. People you spend the most time with

2. The places you frequent, such as work, home, school, church, and community

3. Your systems, like your routines and time management

4. The policies at work or in other organizations you’re involved with

Now, take a moment to reflect: do these people, places, systems, and policies support your values and goals? Do they create friction or resistance when you try to change? For example, does your workspace encourage standing instead of sitting all day? Do your workplace policies allow walking meetings and working out during lunch? Are your friends cheering you on or scoffing at the changes you want to make? Do your routines and habits align with your renewed vision?

Our environment often doesn’t naturally support how we want to live as we age. To ensure success, we must address the potential friction and resistance before taking action toward our goals. 

Observing Successful Example: Prioritizing Health and Well-being

By observing our surroundings, we can get a glimpse of what’s prioritized. Take our recent trip to Vietnam, for instance. During our visit, we noticed that health and well-being were community priorities: 

1. Parks were equipped with adult exercise equipment.

2. People were doing tai chi and stretching in green space.

3. Fruit was served after every meal instead of dessert. 

4. Restaurants served fresh, local food in a family-style manner. 

We found it easier to make healthier choices while traveling in Vietnam than it can be when traveling in the United States.

Modifying Your Surroundings: Making Healthier Choices Easier

Now consider some questions to help you modify your surroundings and better support your goals: 

1. What are one or two things you change in your environment that will help make healthier choices more available and easier to access? For example, can you keep healthier food choices more accessible at home so you can grab them on the go? 

2. What adjustments can you make to your routines to align them with your goals? For example, can you keep sneakers in the car so that you can walk while waiting during pick-up times or in between errands?

3. Can you spend more time with people who support your desire to change rather than resist it? For example, instead of connecting with friends over drinks and a meal, can you meet them for a walk or a yoga class?

4. Can you advocate for changes in work, school, or church policies to make healthier choices easier for you and those around you? For example, can you advocate ending meetings a few minutes early to allow for time to take a walking break or grab a healthy snack?

Embracing Sustainable Behavior Change: The Journey to Midlife Transformation

Starting a new behavior is often easier than sustaining it over time. Why? Our surroundings create resistance that pulls us back into old habits. Before taking action toward your goals, start by assessing your environment.

It’s time to get off the roller coaster and finally live your midlife vision! Creating a supportive environment will make your goals easier to achieve and sustain! 

Looking for more ways to build skills to help you successfully change behaviors? Read our suggestions for building resiliency in midlife.

Exploring Vietnam: Discoveries, Courage, and Heartfelt Conversations

Tam Coc, Ninh Binh Province, Vietnam

There are many thoughts to explore in a recap of our recent women’s trip to Vietnam. There are many things to choose from, including the fantastic food, the hospitality of the people, the culture of Vietnam, the benefits of traveling with women, and the differences in women's lives in a more restrictive society.

 It’s tough to choose just one aspect to focus on when recounting our two-week trip. From facing our deepest fears head-on to forming heartfelt connections that transcended language barriers, we discovered the true power of travel. 

 Here are the valuable insights we gained about ourselves and the world around us as we traveled across this fascinating nation in our first Rumblings Midlife Women’s trip to Vietnam. 

Embracing Courage: Conquering Fears Together

 Embarking on our women’s trip to Vietnam, 10 of us set forth with diverse expectations and our own self-defined personal boundaries.  We can look back and laugh at this now, but some of us were hesitant about trying unfamiliar foods, while others had reservations about hopping on motorbikes or holding snakes (yep, you read that right!) But you know what? By the end of the trip, we had each shattered some, if not all, of our self-imposed limits one by one, surprising even ourselves. 

We became masters of embracing change, diving headfirst into new experiences, and cheering each other on like a group of fearless daredevils. The phrase “I’ll try if you try it first” became our motto, and let us be clear, it was uttered more times than we can count! 

We felt a rush when we conquered our fears together. It ignited a spark, making us braver and more eager to explore the unknown. We realized that the things we feared were often not scary. Crossing a street without traffic signs and amidst hundreds of motorbikes? Piece of cake!

Imagine a group of midlife women, each with her unique background and perspective, coming together to face their fears head-on. It was an incredible display of collective courage and support. We found strength in unity, and it made all the difference. 

We discovered that embracing change and conquering our fears wasn’t just a personal triumph — it was an empowering journey that brought us closer as friends and transformed us in ways we never expected. Stepping outside our comfort zones became addictive, and we couldn’t wait to tackle the next unfamiliar challenge. 

 In a country as vibrant and captivating as Vietnam, we realize that genuine growth comes when we dare to step beyond what's familiar. Our journey was about more than just visiting popular tourist spots; it was about embracing the rich culture and immersing ourselves in the beauty of the unknown.

We formed an unbreakable bond, supporting and encouraging each other every step of the way. We learned to trust ourselves and each other, and that trust became the foundation for our incredible adventures.

Heartfelt Connections: Beyond Language Barriers

Here's the thing about Vietnam: it's not just the breathtaking landscapes and delicious food that will leave you in awe—it's the people. During our trip, we were lucky enough to witness the genuine hospitality and open-heartedness of the Vietnamese people, and let me tell you - it touched our souls in ways we never expected.

Now, how did we connect with locals when there was a language barrier? Well, that's the beauty of heartfelt connections—they transcend words. The shared smiles, the warmth in their eyes, and the gestures of kindness spoke volumes.

We met incredible individuals along our journey, like Ms. Dinh, a gracious woman who opened her home to us, sharing a meal, her life experiences, and stories. We bonded with motorbike drivers who proudly shared their family histories and tales of village life. Even young children and teenagers welcomed us with open arms, excited to connect with us, capture moments, and share them on their social media platforms. Kids really are the same everywhere, aren't they?

Ms. Dinh, outside of her home in Hanoi, Vietnam

But one of the most unexpected connections came from a simple encounter with a seamstress. As she took our measurements for custom silk pajamas, we discovered a shared experience. Our mothers were seamstresses, and despite the continents separating us, we realized how similar our lives and memories were. It was a profound moment of connection that transcended language and cultural barriers.

Forgiveness and Kindness: Unveiling the Boundless Humanity in Vietnam

What struck us the most was the concept of Ubuntu—the belief that humanity is bound together through hospitality, generosity, and compassion. 

Despite coming from different backgrounds, the Vietnamese people exemplified these qualities in their interactions with us and each other. Whether we needed an interpreter or relied on gestures and smiles, the locals opened their hearts to us. They welcomed us into their world, allowing us to see Vietnam through their eyes. From Hanoi to Ho Chi Minh (or Saigon, as it's lovingly called), we witnessed the beauty of a culture that values human connection above all else.

It's worth mentioning that Vietnamese drivers honk their horns not out of anger but to create awareness. It's a small detail that speaks volumes about their helpful nature and willingness to assist one another. We even witnessed a traffic accident, and the way everyone came together to help the motorbike rider was truly inspiring. It's these moments of kindness and solidarity that remind us of the power of humanity.

Exploring Vietnam’s Hidden Gems: Unforgettable Off-The-Beaten-Path Adventures

Now, let's talk about the best-kept secrets of our trip—the experiences that took us off the beaten path and allowed us to discover the true essence of Vietnam. 

These hidden gems were the highlights of our adventure, giving us a taste of local life and immersing us in the heart and soul of the country.

Picture yourself sitting in a local coffee shop, sipping traditional coffee with condensed milk over ice, a concoction known as Cà Phê Sữa Đá. The locals would happily show you the ropes, ensuring you experience this caffeinated delight to the fullest.

Or imagine strolling through a countryside road and stumbling upon a wayside rest, complete with hammocks, cold beer, and locally grown nuts and fruits. 

We couldn't resist picking fresh herbs and indulging in juicy mangoes and passion fruit.

We also had the privilege of exploring a food market with a local chef, indulging in delicious tofu that melted in our mouths—a far cry from what we usually find back home.

But one of our most cherished memories was sharing a heartfelt meal in a village, prepared with love and enjoyed by a local family. It was a true embodiment of the Vietnamese spirit of togetherness and community.

Nurturing Bonds and Culinary Delights: Building Community Through Food in Vietnam

The food in Vietnam was a culinary adventure like no other. We started with some hesitation, unsure of what to expect, but as the trip progressed, we became increasingly brave in our gastronomic explorations. We tried dishes we had never even dreamed of before, and it was a journey of flavors and tastes that delighted our senses.

Vietnam is a paradise for food lovers. The variety of fruits, vegetables, spices, and local delicacies is mind-boggling. Everything is incredibly fresh, sourced locally, and prepared with love. We savored each bite and marveled at the creativity and inventiveness of Vietnamese cuisine.

As we returned to our standard Western fare after the trip, we felt a culture shock and a longing for the vibrant flavors we had grown accustomed to. We yearned for another bowl of Pho or a refreshing Saigon beer from a local market or food stand.

Sharing family-style meals became a highlight of our trip because of the incredible food and the memories and connections we forged over those communal dining experiences. We learned to eat like locals, embracing the chopsticks and savoring each dish with delight. And each meal was accompanied by sharing our daily highlights (our 'roses'), what we were looking forward to (our 'buds'), and even our least favorite moments of the day (our 'thorns'). And let's not forget the lively toasts we raised to neighboring tables, with an enthusiastic "Một – Hai – Ba – dzô!" which means one, two, three, drink! We quickly became proficient in this Vietnamese tradition.

Empowering Women: Unveiling Shared Challenges Across Borders

Throughout our journey, we couldn't help but notice the strength and resilience of women in Vietnam. It became an ongoing joke that we predominantly saw women working, running shops, cooking, and managing stands in local markets. It was a partial joke but highlighted women's evolving roles and responsibilities in Vietnamese society.

Despite traditional norms, we met women breaking boundaries and going against the grain. We encountered inspiring stories like that of Ms. Minh, who held a job outside her husband's family home and became a successful businesswoman, defying societal expectations. We witnessed the increasing presence of women in careers and the shifting dynamics within households, where couples shared household duties and lived together before marriage.

In Vietnam, we discovered that women face many of the same challenges regardless of their cultural background. It reminded us that we are all connected, navigating similar paths and striving for empowerment uniquely.

A local seamstress in Ninh Binh

Embark on Your Vietnam Adventure: Now is the Perfect Time 

Our trip to Vietnam was nothing short of life-altering. Some of us had waited for decades to embark on this adventure of a lifetime. 

Vietnam became more than just a destination—it felt like home to many of us, with an unspoken thread connecting us to the country and its people.

There was a sense of shared memories, whether through our own experiences or the stories passed down from family members. For Americans, it was intertwined with the memories of foster siblings, refugee friends, and their descendants who still have ties to Vietnam, and an uncle and a father.  Our humanity became intricately entwined with theirs, reminding us of our interconnectedness as human beings.

If there's one piece of advice we can give you, it's this: embrace the opportunity to travel to Vietnam, immerse yourself in the local culture, and forge connections that will stay with you for a lifetime. 

The transformative power of travel is real, and Vietnam has a way of leaving an indelible mark on your heart and soul. So pack your bags, open your mind, and prepare for an adventure that will expand your horizons and leave you with cherished memories and a newfound appreciation for the beauty of human connection.

If you’re interested in traveling with us to South Africa in 2024 or on an upcoming trip to Vietnam in 2025, sign-up here to get information as it becomes available. 

Women are Underrepresented in Research. Why Should You Care?

As a woman, you have unique health needs and experiences that can differ from those of men. If women are underrepresented in research studies, the results may not accurately reflect their health outcomes or address their health concerns. This could lead to inaccurate diagnoses, ineffective treatments, and missed opportunities for preventative care.

Women comprise half of the population, and their voices and experiences should be equally represented in research studies. It is a matter of fairness and equity that women have the same opportunities as men to participate in research that impacts their health and well-being.

Research is critical for advancing our understanding of diseases, treatments, and health outcomes. Our knowledge in these areas may be limited if women are underrepresented in research studies. This can slow down progress in medical advancements and result in missed opportunities for discoveries and breakthroughs that could benefit everyone.

It’s our mission at Rumblings to ensure you have the science-based facts and education you need to understand what can impact your health so that you can take informed actions. We feel it is crucial for all women to care about underrepresentation in research because it can directly impact our health and well-being.

So this month, we interviewed women’s health expert and assistant professor at the University of Minnesota, Manda Keller Ross, Ph.D., DPT. Dr. Keller Ross shares her research background and interest in women's health in this interview. She discusses the gender gap in research, particularly in heart disease risk in women, which has been historically studied more in men. She focuses on studying the influence of menopause symptoms on blood pressure regulation and heart disease risk in women. Additionally, she highlights the barriers women face when participating in research and the importance of addressing the diversity in experiences and physiology among women. Lastly, she emphasizes the need for more women to participate in research to improve preventative strategies and treatments for women.

Rumblings Interview with Dr. Keller Ross.

Can you tell us a little bit about yourself, your background, and how you became interested in the research that you’re currently doing?

I am a mother of three young girls (8, 7, and 5 yrs), a scientist, and an educator. I have been studying blood pressure regulation and heart disease risk for about 10 years. In the last seven years, our laboratory has transitioned to studying primarily women’s health due to the dearth of information regarding heart disease risk in women and, in particular, how age and menopause influence this risk. The majority of the research in the area of heart disease has primarily been on men, and women have been traditionally underrepresented in medicine and science, particularly women with a non-white racial and ethnic background. This also means we have less available information regarding safe and effective therapies for women who are at risk for or have already developed heart disease. Our laboratory hopes to close this knowledge gap and be able to better understand some of the early risk factors of heart disease for women to identify effective preventative and therapeutic strategies to reduce heart disease risk for women.

We know that there are many age-related changes that women go through that increase their health risk, but is there a particular reason why you decided to focus on research related to menopause?

From what the literature suggests, prior to menopause, men have a greater prevalence of high blood pressure and increased heart disease risk compared with women. After the typical age of menopause, around 50-51 years, this risk increases substantially in women and surpasses that of men. This means that there is something in particular about the loss of sex hormones (estrogens and progesterone) in women that contributes to this greater risk. There is also evidence that menopause symptoms can be associated with heart disease, particularly hot flashes, night sweats, and difficulty sleeping. Our lab focuses on the influence of these symptoms and how the age of menopause influences blood pressure regulation to contribute to these greater risks.

Why is research on women’s health so important?

Women are important and have traditionally been ignored in research and science. For example, women participate in clinical trials much less than men for many reasons; however, this means that many drug trials are conducted only in men, but these same medications are given to women. Much of what we know about physiology was determined in men. Now we are playing catch-up to understand women’s physiology. It’s frustrating, but we are trying to be part of the solution.

What are the barriers for women to participate in research?

Women often carry several responsibilities simultaneously, and participating in research is not often at the top of their priority list. Women are working; they may be primary caretakers and are often not able to get the time off, cannot afford to take the time off, or need to be with their children. We have opened up our laboratory on the weekends for studies to help reduce this barrier, but often childcare is an issue. We have tried to set up childcare at the University for parents, but we have not been successful as there are some liabilities with this process. In addition, there is a lack of information provided to people in general about research and clinical trials, and information about menopause is often not shared with women unless women inquire directly with their physicians. There are often additional barriers for people of color, particularly the African American community, who have been traditionally exploited in research, and as scientists, we need to do a better job of connecting with their communities and building strong relationships and trust before engaging them in research.

Are there certain subsegments of women where we particularly need more research information, and why is that necessary? Can’t we generalize women’s research to all women?

Yes, there are definitely subsegments of women that we particularly need additional knowledge on regarding their health and strategies for disease prevention and treatment. We cannot generalize across subpopulations of women because life experiences have a strong impact on our physiology. One of the strongest examples that I can provide is racial stress. Non-white communities have experienced macro- and micro-aggressions for centuries, and we haven’t even really begun to understand how that has impacted their physiology. We know diverse communities are often at a greater risk for high blood pressure, heart disease, and kidney disease, just to mention a few, but we don’t have a clear understanding of why. These factors are often erroneously discussed in the literature as being connected to genetic or physiological differences, but we, as scientists, need to incorporate how life experiences, such as the trauma and stress surrounding racial discrimination, influence risk factors for these diseases.

Why is it important for women to participate in research studies from a researcher's perspective? What benefits can women experience by participating in research?

The majority of the knowledge we have obtained from the research, including clinical trials, drug trials, etc., has come from studies conducted in mostly men, in particular white men. This knowledge gets generalized to the community when it doesn’t always apply to women. Over the last 20 years, we have identified many breakthroughs in how the physiology of men and women are different. Sex hormones, including estrogen, progesterone, and testosterone, influence our muscles, heart, lungs, and blood vessels differently, and men and women have varying levels of these hormones. Thus, it is important for women to participate in research so that we can delineate differences in physiology between men and women, which will lead to improved preventative strategies and treatments for women.

Another important benefit of women participating in research is that they would contribute their experiences to the depth and breadth of knowledge on women. This knowledge will lead to better treatments for them, their daughters, and generations to come. If women do not participate in research, we can’t make strides in understanding risk factors that are specific to women and develop tailored treatments to prevent/reduce heart disease risk in women.

How can women learn about research studies they may be eligible to participate in?

• There are national websites that women can browse for research studies, such as clinicaltrials.gov

• Women can learn about studies at the University of Minnesota’s StudyFinder website: studyfinder.umn.edu

• Women can learn more about our lab and studies occurring in our lab by visiting: https://med.umn.edu/rehabmedicine/research/labs/cardiovascular-rehabilitation-lab.

What questions should women ask before participating in a study?

• What is the purpose of the study?

• What procedures are involved in the study?

• What are the risks of the study?

• How long does the study last, how many visits are there, and how long is each visit?

• Is there compensation for being a part of the study?

What should we do to advocate for getting more women involved in research?

We should educate women on what we know and do not know about women’s health and the consequences of that lack of knowledge. In addition, we should build relationships with the community and discuss the importance of their participation in research.

What is your hope for the future if we could close the gap in women’s health research?

My hope for the future is that we significantly reduce the risk of high blood pressure, heart disease, and mortality in women; that women know their risks and how to reduce their modifiable risk factors for these diseases; that women feel there is a space and place for them in research and clinical trials; and that women feel comfortable enough to talk to their family, friends and health care providers about menopause and advocate for themselves.

Thank you to Dr. Keller-Ross for taking the time to highlight the progress made in recent years to include more women in medical research and acknowledging that there is still a way to go to ensure equal representation in research. As moms, daughters, sisters, and friends, we need to spread the word and advocate for women to be included in research studies and to raise awareness of the importance of why our representation matters to our health and health care.

Learn more about Dr. Keller-Ross, The Cardiovascular and Rehabilitation Lab, and The effects of menopause on cardiovascular health in women study by clicking the links.

How to Build Resiliency in Midlife

On Monday, February 13, at 7:31 pm, I (Rebecca) got the text no parent ever wants to receive. “MSU police report shots fired. An incident occurring on or near the East Lansing campus. Secure-in-place immediately. Run. Hide. Fight.” 

At that point, I wasn’t too concerned but worried enough that I texted my Michigan State University sophomore son to check-in. Fortunately, he was safe off campus. I called a few minutes later, and to my surprise, he had walked back to his dorm right into the chaos of the mass shooting situation. He made it safely to his room and, with his roommate, moved two dressers against the door and listened to the police dispatch radio as they watched hundreds of police descend on campus outside their window. And they prayed for a friend who had gone to work and was in the Memorial Union, one of the shooting scenes.

Our family was glued to the television for hours, feeling helpless over 600 miles away. Three students were tragically killed that evening, five were seriously injured, and more than 50,000 students, faculty, friends, and family members were impacted. Sadly, my son’s good friend in the Memorial Union was one of the victims killed.

Our family is not alone in suddenly experiencing the unexpected. Over the last year, I have been working with a University of Minnesota research team. We analyzed data from families participating in a seven-month obesity prevention intervention. The team was surprised by how many families experienced a significant life event during the program. The families described these life events as interfering with their ability to follow through on their healthy lifestyle goals. They were derailed and didn’t have the personal skills to get back on track quickly. In other words, many people don’t have the resiliency skills to help them reset after a setback, life event, or trauma. 

What is resiliency?

Not surprisingly, I have been contemplating the concept of resilience.

• What is it?

• How do we build it?

• How do we activate it during trauma or significant life events?

• How do we live with grit, tenacity, and mental strength and use our healthy lifestyles to support us during challenging times?

• How do we teach and model resiliency for others, like our children?

Last week, Michigan State University offered a virtual event for parents with Dr. James Henry, co-founder and project director for the Western Michigan University Children’s Trauma Assessment Center. He defined resiliency as the ability to overcome adversity and trauma and build the capacity to heal.

Whether you’re facing significant trauma or minor life events—things can get in the way of following through on healthy behaviors. As a result, you may feel like cocooning, escaping, or reaching for things that give your comfort (e.g., food and alcohol). These feelings are normal.

We all experience the unexpected—sometimes, we get thrown off track for a few weeks, and sometimes we get knocked down for longer (e.g., COVID). The ultimate goal is to develop and deploy resiliency skills to overcome uncertainty, helplessness, stress, and trauma. I am not a psychologist or a trauma expert. I recommend seeking help when you feel stuck and are experiencing physical symptoms.

However, I can share tips that helped me the last few weeks and tips that assisted other women Karyn and I have worked with during their midlife behavior change journeys.

How do you build resiliency skills?

• Start thinking about your healthy lifestyle—eating well, exercising, getting adequate sleep, and managing stress— as keys to helping you build resiliency when life is going smoothly. Suppose you believe your healthy lifestyle enables you to feel better and have more energy. In that case, you’re more likely to believe in your ability to engage in healthy behaviors during challenging times. You’re also more likely to view those behaviors as tools to help you versus seeing them as another thing to do when you don’t feel your best.

• Set up your environment to support you during good times and unexpected challenges. Stock your pantry with healthy foods. Fill your refrigerator with fruits and vegetables. Bookmark gentle movement videos to pull out when you need to relax and unwind. Set your bedroom up to be a sanctuary for sleep and comfort. Your surroundings can make it easier to maintain healthy practices during challenging times. 

• Recall past experiences. Think back to previous challenges in your life. How did you overcome those? What coping strategies did you use? Write down how you dealt with hardships in the past. Reflect on these past experiences when you’re feeling stressed or overwhelmed.

• Remember, getting off track with your lifestyle goals is ok. Be kind to yourself. Give yourself time to move through the challenges. Being resilient means getting back on track slowly, one day at a time when you feel ready. When you’ve prepared for the unexpected, it will be easier to get back on track.

• Move your body in healing ways. Your movement choices may look different—a walk versus a run, a stretch instead of heavy-strength training, or deep breathing or meditation instead of a strenuous workout. Do what feels right. Moving will help you feel better both physically and mentally.

• Reach for nourishing foods to support you as you move through your challenges. Doing this will give you the energy and focus on facing uncertainty.

• Seek connection. When you’re ready, talk about your feelings and what you’ve been through with others. Strength is in togetherness.

• Be hopeful. Challenges require moving through the unexpected and feeling what you’re experiencing. However, feeling confident you’ll be ok will help you adapt as needed.

• Model resiliency skills. Engage in healthy behaviors during difficult times as you’re able. Talk about modifications you made to your routine to support yourself. Share your actions and feelings with others around you. Share the what, why, and how you’re using your resiliency skills to help you through a difficult time. 

• See yourself as a resilient person. Anytime you associate a behavior as part of your identity (e.g., I am a voter versus I vote), you will be more likely to act that way when the time arises. 

We all face life events and unexpected challenges that impact our daily routines. The hope is that we can overcome the setbacks and realize our healthy lifestyle can support us through challenging times and help us handle hard situations with more energy and focus. These are skills that we can help others, like our children, build too, and during challenging times we can model resilient behaviors. These skills give us faith that we can walk through even the most challenging aspects of life. Living well requires resiliency, and as we get older, we may need to rely on these skills more often than we have in the past. 

Let’s Rumble with resilience!

Recognizing Midlife Challenges: Ladies, you’re not alone!

Fashion After 50, A Fashion Week MN Event. Photo credit: G. Marie Images

“Right after your breakdown is your breakthrough.” – Trent Shelton 

Do any of the following midlife challenges sound familiar? Weight changes, including changes in your physical body shape, loss of strength and balance, or changes in your metabolism. 

We’ve been surveying women since 2021; those were the most common challenges they shared experience in midlife. 

Women also told us about feeling achy, having pain, and experiencing a lack of stamina or fatigue. All of which interfered with achieving their exercise and fitness goals. Eating healthfully and getting adequate sleep were also on the list. 

They also shared difficulties staying connected and engaged with friends (or the loss of friends) and family due to life transitions. The lack of connection was often described as feelings of loneliness. 

Women also felt torn between managing grown children, aging parents, and not having enough personal time to care for themselves.

Financial stress and feeling prepared for retirement were also reported as challenges. 

The list challenge list continued, although not as many women reported the following:

• Feeling stressed

• Getting healthcare professionals to listen

• Being self-compassionate

• Enjoying life without guilt

• Feeling invisible

• Experiencing ageism at work

• Having anxiety

• Dressing for age

• Increasing disease risks

• Finding purpose

How do you feel when you hear the challenges and struggles of other midlife women? Do they resonate with you? 

Sharing this list is not to overwhelm you with midlife challenges you may or may not be experiencing but to help you see YOU ARE NOT ALONE. Midlife is a time of transition, and with transition and changes come challenges. Our bodies are changing. Our kids are leaving home. Our parents are aging. Our friendship groups are changing and evolving. We may be reassessing what we want during this phase of our careers. Many women ask themselves, ”What is my purpose, and what should my life look like for the next decades?” 

Experiencing these challenges that come with midlife are common than most women believe them to be. And the difficulties faced during this time are natural too. It’s time to normalize, talk, and share the realities of midlife and lean on each other as we learn to position ourselves to live vibrantly. We can and should flourish through our 40s, 50s, 60s, 70s, and beyond! 

The good news is that we can overcome the new challenges of midlife! With the right tips, tools, and techniques, you can tackle these challenges and live your best life! 

Here’s what you can do to overcome your midlife challenges:

1. Write down the challenges you face in midlife. Be very specific. It is not an exercise about wallowing in our challenges but recognizing them to address them. 

2. Keep your list visible. Add to the list throughout the week. 

3. Sign-up to receive our bi-weekly email newsletter. In each email, we provide tips, tools, and techniques for overcoming challenges and creating lasting change in your life. 

4. Follow us on Instagram, Facebook, and LinkedIn, where we provide additional tips and talk about living vibrantly together.

5. Review your list frequently. Develop a plan to tackle one or two of the most pressing challenges you are experiencing.  

6. Take small steps every day to address your challenges. 

Most importantly, you’re not alone. We’re on this journey together, and at Rumblings, we believe women can and should flourish after 50!

Expert or Quack? Recognizing the real health, nutrition, exercise, and wellness experts

There is a proliferation of ‘experts’ on social media who claim to have a magic or singular approach for dieting, weight loss, quick fitness gains, and overall health. It’s challenging to tell the difference between an expert and someone only interested in selling something. How do you know what works and what is just the latest fad? 

Everyone loves the idea of a fast solution for losing weight and getting healthy. Unfortunately, there is no magic pill, and the promise of a quick fix can be the very thing that prevents you from achieving your long-term health goals. Even if you are cautious, it isn’t easy to differentiate the true experts from someone trying to sell you a product or quick-fix solution that doesn’t work and can even be dangerous for your health.

Below are tips to help you weed out the “wellness” imposters from your social media feed. 

Do their credentials align with the subject? Many high-profile, highly credentialed individuals give health advice beyond their training. Just because you eat and move your body does not make you an expert on nutrition and exercise.

Anyone can share their personal story of what has worked for them, but they cannot and should not be prescribing the same approach as the answer for everyone. And they should not be counseling others without proper education to customize personalized approaches for each individual.

For example, personal trainers can talk about healthier foods and the importance of eating a healthy and balanced diet. Yet, in Minnesota (and many other states), personal trainers cannot give you a nutrition plan. That is outside their credentials or educational background. They absolutely should not be selling or recommending specific micronutrients and supplements.  

Is there evidence of practice scope creep? Do your research to understand the credentials individuals have and determine what their scope of practice is with that credential. For example, a health coach is an individual who has typically received a coaching certificate for completing ~32 to ~75  hours of training. That is equivalent to less than one to two college courses. A health coach is trained to take you through a process of asking questions and helping you determine what you should do next to change or move towards your goals. They are NOT educated to give you specific or personalized health advice with only a coaching certificate without additional education. Sometimes degreed professionals also have coaching certificates to expand their scope of practice.

Another example is someone promoting themselves as a ‘Dr.’, but their degree is in another field, such as a doctor of chiropractic degree or a Ph.D. in philosophy. That degree alone may not give them the expertise to give dietary or weight loss plans, prescribe supplements, or exercise programs outside of treating the injury. 

Do they showcase scientific literacy? If they speak in absolutes, probably not.

As new research comes out, science is constantly evolving, and so should recommendations. Experts in their field will describe the nuances that come with any recommendation. 

For example, a registered dietitian nutritionist will never speak in absolutes about one diet being the only diet for weight loss. Nutrition and exercise programs should be personalized to an individual’s health history, activity level, and goals. 

Remember, it’s easy for someone to cherry-pick scientific articles and quickly cite references or research that substantiates their recommendations. Experts consider the totality of the research. True experts will evolve their thinking on a particular topic as the research progresses. 

Are their recommendations black and white? Absolute statements should be a red flag. If we’ve learned anything over the years, people are individuals, and their health needs are individualized. Experts provide nuanced recommendations and caveats based on individual situations and goals, not absolutes generalized to everyone. They are most likely to use caveats such as ‘it depends,’ ‘in some situations,’ and ‘for these circumstances’ rather than words like ‘must’ and ‘should.’

Your background, culture, traditions, desires, likes, and dislikes should play into any recommendations. No expert will tell you that you should eliminate certain foods or that only specific exercises done in a certain way or frequency will improve your health. 

Do their statements recognize individual differences? Take note if anyone is trying to give recommendations without knowing your health history, habits, and personal goals. This black-and-white thinking gets followers—vegan versus the carnivores, powerlifting versus functional training—but it confuses everyone and serves no one. And, if you are older and have chronic conditions or other health issues, it can be dangerous. 

Do they have established real-world experience? When you work with people, you learn a lot about how to help people change their behavior to improve their health in realistic ways and without injury. Sometimes what is happening in the real world is ahead of science. 

Seasoned health practitioners with an evidenced-based practice will always incorporate their hands-on experience, the weight of peer-reviewed literature, and the needs of the individual, along with client/patient preferences, in their recommendations. 

Will they profit from their recommendation? Experts are often spokespeople for products. They can say they only work with companies they trust and use their products personally. That is probably true, but consumers are savvy. These relationships create distrust. We’re not saying that this alone should make you question credibility, but pay attention to it. 

Assess whether someone is science-based. Look at the information they are presenting and their credentials. 

Is it more anecdotal promising a quick fix, or is it based on recent media hype?

You can learn from others' experiences, but they may not be the right people to advise you.

Science follows a hierarchy. Anecdotes, observational studies, randomized controlled trials (RCTs), systematic reviews, and meta-analyses of RCTs. Science-based experts look at the entire body of literature before making recommendations for an individual. Major organizations, like the American Heart Association, create position stands by weighing all the evidence.  When you understand the research, you realize recommendations need to be tailored to the individual. 

Lastly, true experts in a specific field will readily display their education and certification credentials, discuss their specialties and experience, and help with referrals to an expert in areas where they’re not qualified. 

It can be challenging to distill an expert from a good marketer. Take your time, review their recommendations, listen to your gut, and use these tips to help you decide if their advice is right for you.

Midlife Transitions and Challenges: A Call for a Renewed Vision

You feel a “rumbling” inside yourself that your life should be different from what it is right now. 

You’re not alone. 

One thing many midlife women have in common is the experience of an internal rumbling—a feeling something should be different or something needs to change. It may be hard to pinpoint where the discomfort comes from, but you feel an unsettling rising internally. 

This feeling could be the need for a change in your career, where you’re spending your time, how you’re taking care of yourself, who you socialize alongside, or how you experience fun. 

Whatever the cause…it is time to listen. 

Midlife is a time of transitions—kids are leaving home, friendships are evolving, careers are changing, parents are aging and need help, disease risks are rising, and bodies are aging. You’re not alone in feeling like you’re going through the motions, taking care of others, and postponing self-care during this time. As a result, you may feel tired, distracted, sleep-deprived, and lacking energy. 

The excellent news is…you’ve got this! You can reignite and flourish with a little focus, intention, and consistency. 

Here’s the thing, your old identity may be holding you back and sabotaging the future YOU. You may be stuck in old behaviors that are not aligned with who you are in midlife or who you want to be. You may be comparing your 20-, 30 -or 40-year-old self to your current self and unintentionally holding yourself back from living well now. 

“True behavior change is identity change.” – James Clear, author of Atomic Habits.

To create change, you must change your underlying beliefs about yourself and how you want to live. 

Your current beliefs and actions are a reflection of your current identity. Internal stories and limiting beliefs may be holding you back from living the life you envision. The rumbling you’re experiencing is most likely a reflection of an inner identity conflict—you want one thing, but your actions aren’t aligned. 

The best way to start feeling differently is to start living differently is to stop and reflect on your current beliefs, worldview, self-image, how you see others, and your biases. This is often referred to as your identity. 

Next, it’s time to reimagine a vision for your future self. 

You can do this by moving through the following steps: 

1. Close your eyes

2. Take a few deep breaths

3. Ask yourself:

• What is your vision for your life five years from now?

• What do you want to be doing and experiencing?

• Who do you want to be experiencing your life with?

• What brings you joy?

• What memories do you want to be making?

• How do you want your loved ones to remember you?

• How do you want your body to feel? Don’t focus on your appearance, but how do you want your body to FEEL?

• What energy do you want to be radiating? What energy and vitality do you want to put into the world?

• How do you want people to feel when they’re around you?

• How will you show up for yourself and your loved ones?

• Now think about ten, twenty, and thirty years from now. Does your vision change?

• What do you want your life to look like, and how do you want your body to feel and be capable of doing?

4. When you’re ready, write your thoughts, feelings, and vision down.

5. Repeat this exercise several times over the next few weeks to help you reframe and revise your midlife vision.

You are the architect of your life. To live your new vision, you must first let go of your old behaviors that are out of alignment. 

It’s time to start living your vision. 

1. Every day review your vision. Envision yourself living your dream. Immerse yourself in how you feel when your daily life aligns with your vision. Your brain will respond when you regularly visualize how you want to live. 

2. Next, take actions that are aligned with your vision. When making a choice ask yourself, “Is this decision or action aligned with my envisioned identity?”

Repeat every day, and soon you will reignite! If you need more help setting and living your vision, you may enjoy our 90-Day Vision Journal.

If you need help addressing your inner rumbling(s), check out our FREE downloadable worksheet to get started.

As you reflect on a midlife vision, you may enjoy reading two popular blog posts—Take Steps to Reignite Yourself After 50 and Five Ways to Reinvent Your Career— to get you thinking about the changes you want to make.

2022 Holiday Gift Guide for the Midlife Woman in Your Life

Midlife is a time of transition that often leads to reflection and transformation for so many women. We’re inspired by their stories and are excited to support women-owned businesses with our second annual Rumblings’ Women's Gift Guide featuring unique items for any woman in your life. This list was curated from recommendations from our Rumblings community, as well as from our personal experiences.

Supporting women comes in many forms, and shopping at women-owned small businesses is one way you can do that! Join us in making purchases from these and other small businesses this holiday season to cheer for and encourage women in their many endeavors.

Heirloomista

We love these homemade herbs and garlic salts from Heirloomista—a women-owned, woman-run farm in Amador, Minnesota. Kelsey Love is the driving force behind the farm with a mission to heal the earth through agriculture and inspire people to engage with the planet in a meaningful way. These salts (and you should check out her candles, too) make a perfect gift for colleagues or neighbors.

Fringe & Fettle Ceramics

You can find beautiful yet practical ceramic pieces at Fringe & Fettle—a one-woman show. You can explore the wonderful pieces on the website or shop them on her Etsy shop.

ABBY ALLEY

We recently heard about Abby Alley, and with one glance through the website, we knew the reasonably priced, beautiful jewelry pieces would be perfect gifts for our girlfriends. In 2016, Abby began working with East African artisans and testing the market with an online store. She launched her own brand, Abby Alley, in November 2018.

MEND Jewelry

We have several pieces of MEND’s natural gemstones and crystal jewelry. Not only have we fallen in love with the jewelry, but we’re also so impressed with MEND’s founder, Jordyn. Each MEND piece has meaning, and the healing crystals offer restorative empowerment to conquer life’s circumstances. You can find the perfect gift for any woman in your life on the website.

Emily’s Fresh Kitchen

Our friend, Emily Maxson, wrote a beautiful cookbook. The simple recipes use real food and are easy to make (and enjoy) any day of the week. Order a signed copy of her cookbook for a friend, family member, or neighbor. It’s a gift any woman would enjoy for years to come.

Clare V.

We’re obsessed with Clare V handbags, straps, and accessories. Originally from St. Paul, Minnesota, Clare noticed a lack of functional yet stylish laptop cases while working as a journalist for French TV. Clare now produces a full range of bags and accessories, including tech, travel, small leather accessories, men's, t-shirts, and shoes. While the brand has continued to grow, the line continues to be made exclusively in Los Angeles. You can shop the full line of her new products and Le Resale—a peer-to-peer marketplace for pre-loved treasures from past seasons—on the website.

Isadore Nut Company

Isadore Nut Company makes award-winning snacks and gifts that are more than just delicious and good for your body. They also ensure half of their staff is people with disabilities. The others are women, people of color, and immigrants. They give people a chance to learn new skills and accomplish their goals by giving them a job.

Bolton Bees

Give a gift of good health and sustainability—honey. Bees are responsible for pollinating ⅓ of the world’s food supply, including many fruits and vegetables that are important to a healthy diet. Honey is a natural sweetener with nutritional benefits, but it’s also critical to the existence of honey bees, which are in turn essential to our health. Gift natural honey straight from Bolton Bees Beekeeper Chiara Bolton.  Shop location-specific, solar-produced, or custom-label honey. 

Gaderian Wines

Gaderian Wines is a women-owned winery and wine you can drink with your friends and family around the table, firepit, picnic blanket, or living room. Celebrate these women with the woman in your life by sharing a bottle of Gaderian wine.

Chef Robin Asbell

Robin Asbell is an author, educator, and natural foods chef who creates luscious, feel-good food. Treat the food lover in your life to a new cookbook for inspiration or a virtual cooking class for fun times with friends.

Ear Things by Laura Wolovitch

Handcrafted jewelry utilizing new, recycled, and vintage materials. Shop Ear Things By Laura Wolovitch.

Laura Stamper Designs

Art jewelry by Laura Stamper Designs is described as the antidote for ordinary. Laura has been creating one-of-a-kind pieces for 29 years. You can find her jewelry on her website or Etsy.

SHExclusive by Susan Horowitz

Find Minnesota jewelry designer Susan Horowitz’s designs at one of her Etsy sites, SHExclusive or Minnesota Stoned.

Monique Maxwell

Inspirational clothing with a deeper purpose embodies what the woman in your life believes. Find motivational t-shirts, tank tops, sweatshirts, flannels, and more by Monique Maxwell.

ModernWell

ModernWell is a women-centered collaborative workspace that balances independent spirit with holistic well-being, championing a one-of-a-kind, work-like community. Membership in a well-being-focused women’s co-working space in your community is a great gift.

Lip Esteem

Tameka Jones helps women feel good one tube at a time—lipstick. Lip Esteem is a new cosmetic brand born out of pure ambition and passion. With more than 25 shades, the Lip Esteem look is plant-based, gluten-free, cruelty-free, and full of life and vibrancy!

Rumblngs Gift Cards

Still stumped on what to get for the woman in your life? Consider a Rumblings Gift Card to be used on an upcoming 2023 event, Reignite course or a trip to Vietnam.

Women-owned businesses represent a critical part of economic and business growth. And studies show that women reinvest up to ninety percent of their income in their families and communities. We hope you’ll join us this holiday season and throughout the year in supporting and lifting up amazing and inspiring entrepreneurs, makers, and small businesses by shopping female-owned whenever possible!

Are you inspired to start a new hobby, volunteer position, or career? Check out our most-read 2021 blog post-Discover How to Make Work and Life Transitions After 50.

The Health Condition Almost Everyone Has But No One is Talking About

There is great interest in enhancing healthspan - improving the quality of life to be free from the disability and disease that occurs during most people's last 16 years of life. For most of us, our vision for the future includes living vibrantly, independently, and joyfully until the end of our lives. 

The good news is you can achieve optimal health and flourish as you age, but you must understand the reality of health in our country and take action today!

Some research about achieving optimal health during aging is undeniable, such as the link between exercise and all-cause mortality. In other areas, the research is still in the early stage, with the results seen only in mice, and the enthusiasm is ahead of the science. 

What we do know is Americans are getting sicker. The healthcare system focuses on treating disease rather than keeping us healthy because it is structured to provide greater incentives for treatment rather than preventing or slowing the progression of the disease. 

What You Need to Know 

For non-smokers, 80 percent of the deaths are from four diseases: 

1. Heart and Vascular Disease: Examples are stroke, heart attacks, atherosclerosis, and Transischemic Attacks

2. Cancer - obesity and metabolic syndrome are the leading cause of cancer, second only to smoking 

3. Neurodegeneration: Diseases where the cells of the central nervous system stop working properly or die. Examples are Alzheimer’s Disease, Parkinson’s, and ALS

4. Metabolic Dysfunction: Examples are Type 2 Diabetes, insulin resistance, metabolic syndrome/pre-diabetes, and mitochondrial dysfunctions (how the cells regenerate). Recent research indicates that Alzheimer’s Disease should be considered to be Type 3 Diabetes that affects brain function.

The foundation of all these diseases is metabolic health, which, if not optimized, increases the risk of metabolic dysfunction diseases and other primary conditions. 

There are many ways to define metabolic health, but a simple explanation relates to how well the body can generate and process energy from food. Glucose is the precursor to energy creation throughout the body, and when the body can’t use glucose properly, it leads to metabolic dysfunction. 

Good metabolic health is defined as having optimal levels for five biomarkers (without the assistance of medicine).

You have metabolic syndrome (also known as pre-Diabetes) if you are high in three or more of the following markers: 

• Abdominal or Truncal obesity - a waist measurement of 35 inches for women and 40 inches for men

• High blood pressure - Systolic >130 OR Diastolic >85

• High fasting glucose  - > 100 mg/dL

• High fasting triglycerides - >150 mg/dL

• Low HDL cholesterol - <50 mg/dL for women,

Unfortunately, 52% of Americans have been diagnosed with metabolic syndrome (pre-diabetes) or Type 2 Diabetes. And new research showed that only 6.8 percent of Americans had optimal metabolic health, and that percentage is declining. That means 93% of Americans are metabolically unhealthy, and the rest are at risk for developing almost every chronic condition. More importantly, most people don’t even know they’re at risk. 

These diseases slowly progress and are responsible for much of the disability and deteriorating health Americans see in the last decade of life. The impact is also felt way before the actual diagnosis of the disease. 

Up to 10 years before developing metabolic syndrome, a person starts to experience a disruption in metabolic health.  This disruption causes a change in the chain reactions of how different body parts signal to each other about how to do their job. When that happens, the body cannot function correctly in getting glucose out of the bloodstream to use it as fuel. 

The disruption affects the cellular functioning of the liver, brain, heart, kidneys, muscles, and even fat. This disruption over time is what leads to metabolic syndrome. 

The conversation about early prevention is missing from the mainstream discussion and is frequently not part of the discussion with primary care providers. 

It’s time to start managing biomarkers for optimal health long before we get metabolic syndrome.

What You Can Do To Manage Your Metabolic Health

You can do many things to improve this outlook, prevent chronic diseases, or push them closer to the end of life. The goal is to live without debilitating disabilities and poor health that may shorten your lifespan but may also shorten your healthspan and diminish your quality of life. 

Many years before you have elevated levels of key metabolic syndrome markers, your body is experiencing unhealthy metabolic function, and you don’t even know it. 

For unknown reasons, testing for hormone insulin levels in the blood is not part of a standard fasting testing panel ordered by health providers. Increasing blood insulin levels can be a very early indicator of metabolic health long before the potential impacts of metabolic dysfunction leading to metabolic syndrome and those other primary diseases causing 80% of deaths. 

A high insulin level indicates a lot of blood sugar or glucose floating around the system and not being used. Knowing your insulin level allows you to take action to stop the progression toward metabolic syndrome. Requesting a fasting insulin test in addition to the glucose and lipid panel tests your provider orders can help you take early action. 

However, you don’t need lab tests to take action now to maintain good metabolic health. While you can manage metabolic syndrome with pharmacological treatments, medication will not improve overall metabolic dysfunction, so maintaining good function is essential. You can do many things related to lifestyle to maintain good metabolic health. 

• Eat whole, unprocessed foods, mostly plants. Avoid fad diets and caloric restrictions as they may provide a downward spiral for your metabolic health. 

• Move more, sit less. Physical activity and exercise can have the most dramatic impact on being metabolically healthy. Improving lean body mass and muscular strength is key to improving metabolic health. 

Unfortunately, years of chronic caloric restriction diets combined with insufficient exercise focused on improving muscular strength may have put you in peril for metabolic dysfunction. 

Resistance training and strength training to gain muscle strength and lean body mass is the best exercise for healthy metabolic function. Yet, even something as simple as taking a brisk walk after meals can reduce your blood sugar elevation. 

Move more throughout the day rather than having one workout at the end of the day. It’s not enough to sit all day and do one small chunk of physical activity. Read more on how to get more physical activity in your day. 

• Get appropriate amounts of sleep. It’s good for your body and your brain. Read more on getting better sleep. 

• Manage stress in healthy ways. Chronic exposure to physical or psychological stress is linked to metabolic diseases, including obesity, cardiovascular disease, and Type 2 diabetes. Look for ways to help you manage stress and be calmer. 

• Manage light. Getting bright sunlight early in the day while limiting bright light and screen time later in the evening can alter your metabolism. Scientists found bright light exposure increased insulin uptake compared to dim light exposure in the morning. In the evening, bright light caused higher peak glucose (blood sugar) levels.

Metabolic dysfunction is the root cause of many chronic diseases experienced today. Most people aren’t even aware it exists. It should be part of the mainstream conversation when talking about health. 

The good news is most of your metabolic health is within your control with simple dietary, exercise, and lifestyle changes.

It’s never too late to start. Even the smallest step towards better health, such as going from being sedentary to being more physically active throughout the day, can considerably improve your metabolic health and overall well-being! 

Don’t wait. Start today. If you need support, join us at an upcoming Reignite virtual course. You’ll learn how to take action today and leave with your personalized plan for living well and flourishing. 

Tips for Better Sleep

I, too pass from the night,

I stay a while away O night, but I return to you again and love you. Walt Whitman

Few people are satisfied with their quality and quantity of sleep. For midlife women, hormones and other life stressors impact sleep more during this life stage than at any other time outside of young parenthood. 

We all want to feel well rested and alert after a night’s sleep to face a day with joy and optimism, but few people realize that a poor night’s sleep is detrimental to our long-term mental and physical health. 

As the research on the impact of sleep on overall health and disease prevention increases, it’s becoming widely recognized as important as eating well and exercising. There is a reason evolution has designed humans to spend one-third of their 24-hour day sleeping. 

Lack of sleep is linked to obesity, the risk of developing metabolic diseases like diabetes, overall inflammation, and, more recently, depression, suicide, anxiety, ADHD, and immune dysregulation. Even newer evidence links poor or inconsistent sleep patterns to an increased risk of breast, prostate, colon, and endometrial cancers.  

While it was previously thought that not much happens during sleep, this is a time for tremendous activity in the body. During sleep, our bodies sort new information and experiences, store new memories, produce red blood cells, repair tissue damage, reinforce the circadian system, contribute to energy balance, and repair tissue. 

There is also newer evidence that the long list of things occurring during sleep impacts health more than previously believed. For example, circadian system dysregulation caused by poor sleep affects every cell in your body. 

The circadian system controls cellular energy production, which controls functions like releasing hormones, digestion, and immune defenses – all of which require a steady supply of energy. If this gets disrupted due to lack of sleep, it’s like your body is not functioning in sync, and that’s unhealthy. The circadian system governs all body functioning, and sleeping helps support its function. 

If you’re getting the sense that sleep is essential to life itself – it is!

Quality matters as much as quantity in sleep. We can do things without too much effort to improve both! Similar to other health habits, our habits of prioritizing our sleep can have a tremendous impact on improving the quality of our sleep patterns. 

Try these ideas to get your sleeping habits on the right track. 

• It starts with waking. What we do when we first wake up in the morning primes us for successful sleeping. A consistent routine helps you feel more in control of your day and enables you to cope with everyday stressors and anxiety. 

You can start your waking routine before rising with light stretching or meditation before putting your feet on the floor. 

One newer recommendation is to expose your eyes to bright light as soon as possible in the morning for 15 - 30 minutes to activate cortisol which will release energizing neurotransmitters and help with your circadian system. Natural, early morning sunlight is best, but you can also use a light box if early daylight is in short supply.

• Spend the day preparing for sleep. Finding what works for you may be a series of trials and errors, but the key is to keep trying to see what works best for you. Some guidelines from sleep experts include:

  • Start the day with water, and if you are a caffeine drinker, hold off for 90 minutes after waking. Adding lemon to your water may be stimulating. Water helps rehydration after sleep. New research shows warm liquids after waking are what contribute to wakefulness. 

  • Avoid hitting snooze may help prevent daytime grogginess

  • Doing something you love in the morning helps motivate you to get out of bed – a coffee meditation ritual, an early morning walk, journal, yoga, or a morning run may work for you.

  • An early morning walk provides additional benefits of physical activity and time in nature and lowers stress levels while boosting your mood and cognition in preparation for your day. Starting your day with movement helps with motivation to keep moving throughout the day. 

  • Be physically active  – this is one of the most important things you can do to help you sleep better. A research study found that healthy adults who did strength training fell asleep faster and woke up less frequently throughout the night. Avoid more strenuous exercise within 3-4 hours of sleep, although this is highly personalized. 

  • Switch to noncaffeinated beverages and food after 2 pm, and be mindful of hidden caffeine sources in chocolate, teas, and sodas. There are even food additives that can contain caffeine. 

  • Be consistent in sleep and rising times, even on the weekends. On those occasions where you just don’t get enough sleep, be extra mindful of your sunlight exposure in the morning or twilight hours.

  • According to the National Sleep Foundation, a 10 to 30-minute nap is good for restoring alertness and boosting performance. However, a nap after 3 pm makes it harder to fall asleep at night, and you want to avoid napping longer than 30-minutes to prevent entering deep sleep. After 3 pm, it’s better to power through tiredness (without caffeine) and turn in a little earlier. 

• Create a bedroom sanctuary. Because of the amount of time spent sleeping, a mattress may be one of the most essential pieces of furniture or health care products in your home. And, your bedroom is one of the most important rooms. A few minor changes can create a space that is a sanctuary and will set the foundation for a restful night of sleep. 

  • Temperature is key. The ideal temperature for most people is between 65-67 degrees, and dropping your body's core temperature helps you fall and stay asleep. A smart thermostat can help you raise the temperature during the last 15 minutes of your sleep, which will help you wake easier. 

  • Any ambient light from night lights or electronics can inhibit melatonin production. Even if you have room darkening shades, it may be helpful to wear a sleep mask to block any light seeping through your eyelids. Even a reflective mirror can impact light in a room.

  • Keep your room free from clutter. If possible, have your home office outside of your bedroom. Soothing, softer paint, and fabric colors can be calming and help set up your environment for a good night's sleep.

  • Invest in cool, comfortable bedding that creates a feeling of being in a cocoon. Don’t forget to include pillows.

  • Limit electronics, including televisions, cell phones, and smartwatches, and the temptation to use them in bed.

• Train your brain to unwind. A routine of winding down between 60 and 90 minutes before bedtime can help you relax and create a foundation for preparing your body for sleep. It assists your brain switch from active to rest mode.

  • Be intentional with your use of electronics. If you get plenty of bright light exposure during the day, it’s OK to use screens in the evening, but turn them off 30-60 minutes before bedtime. 

  • Dim the lights in the house to help your body know it’s evening and not daytime. 

  • Take a warm/hot bath or shower. Not only will this relax you, but it also lowers your core temperature, which will also help you fall asleep and stay asleep. 

  • Focus on your senses. Journal or read to help redirect your thoughts and prevent anxiety-producing self-talk.

  • Incorporate meditation or light stretching as part of your pre-bed routine. It can help quiet the mind, and stretching can help avoid aches and pains that make you toss and turn at night. Stretching may also help you wake up less stiff and achy in the morning. 

  • Avoid alcohol, food, and heavy exercise close to bedtime that can disrupt your ability to sleep. The impact of these things varies among individuals, so journaling what activities precipitated both restful and disrupted sleep can help pinpoint what activities to avoid immediately before bed.

  • Use an app that plays ambient noise and peaceful music or tells soothing stories to help promote sleep. 

• Understand Sleep Disorders. The CDC defines short sleep duration as less than seven hours in 24 hours; almost one-third of Americans get fewer hours of sleep than the recommended amount. Several sleep disorders go beyond a lack of sleep. Common conditions include insomnia, sleep apnea, restless legs syndrome, narcolepsy, and REM sleep behavior disorder. Of these, sleep apnea is one that often gets misdiagnosed and mistaken for insomnia. 

When is it time to seek treatment? After you’ve tried all the sleep hygiene habits listed for some time and are still struggling to get quality sleep, feel unrested after awakening, and struggle to make it through the day, it is time to talk to a professional about participating in a sleep study. 

Most sleep studies are conducted overnight at a sleep center or will require you to wear sensors at home. Sleep studies can also examine the stages of sleep and your sleep cycles, essential to ensuring quality, restful sleep. During the deepest sleep stages is when information transfer occurs in the brain. A disruption in these deep sleep cycles - during high alcohol consumption, for example - impacts the quality and quantity of sleep.

Newer technology and apps can help pinpoint possible sleep disorders before a sleep study. Sleep tracking through an app is not scientifically exact, but it can help identify sleep trends. For example, knowing if you snore after consuming alcohol or eating that late-night snack can help you adjust your behaviors. 

Midlife women tell us they believe their hormones impact their sleep. While symptoms such as hot flashes and night sweats during menopause can cause wakefulness at night, there isn’t good scientific evidence of a causal relationship between hormonal changes and sleep quality. Some of these tips, particularly room temperature and bedtime routine, may significantly affect sleep during menopause.

It is known that deep, restful sleep is more active than previously thought, and it impacts every part of life. It deserves attention and exploration to find the right balance of techniques to ease you into dreamland and keep you there until it’s time to awaken. Pleasant dreams!

Is intermittent fasting the key to aging well for midlife women?

You may have heard the buzz that intermittent fasting can help you lose weight easily and live longer. At the same time, you may also be questioning the validity of fasting for aging well and whether to try fasting yourself. 

To help you decide whether intermittent fasting is for you, we did a deep dive into the literature (and there’s a lot). More research will be published on this hot topic, so our views may evolve as we learn more. 

Why the interest in intermittent fasting? Healthcare has extended length of lives, but not necessarily health and quality of years. The decline in health experienced with aging is influenced by biological and metabolic changes (such as blood sugar, insulin, waist circumference, lean body mass, blood pressure, cholesterol, and triglycerides) that occur during aging. The scientific interest in exploring whether intermittent fasting can improve how we age is increasing. And, if you’re like us, your interest is piqued because you want to age well while living longer. 

Some studies have shown that calorie restriction and increased exercise improved healthspan and delayed the onset of aging-associated declines. Intermittent fasting has been shown to stimulate similar biological pathways at a cellular level as caloric restriction and has emerged as a potential regimen for preventing or reducing the risk for certain diseases such as heart disease, cancer, neurodegenerative diseases, and obesity, as well as for improving brain function and mental clarity.

Types of Intermittent Fasting

Let’s start by defining the types of fasting being studied and discussed in the literature and online. 

• Alternate day fasting is eating a normal diet one day and fasting completely or moderately (consuming ~25% of daily calories or approximately 500-800 calories, called moderate alternate day fasting) the next.

• Fasting on some days of the week. The most popular application is called a 5:2 approach—where a normal diet is consumed for five days, and a fast is done for two days each week. The fasting days tend to be limited to approximately 25% of energy needs (500-800 calories).

• Time-restricted eating limits eating time to 4 to 12 hours during the day. 

• A fasting-mimicking diet is a period of a water-only or very low-calorie diet for two or more days separated from the next cycle by one week or longer. It was developed to be used in periodic cycles.

Research To Date 

It’s important to acknowledge that relatively few studies have explored the different intermittent fasting routines in middle-aged and older adults, and many of these studies were less than one year in length. More long-term research is needed to confirm the promoted health benefits for midlife adults. 

With that said, when reviewing studies conducted with broader populations, some have suggested that fasting regimens can aid in mild to moderate weight loss through consistent reductions in energy intake. However, recent literature reviews have not seen a significant difference over simply reducing calories throughout the day to control weight loss, glucose, and blood lipids. Reducing calories throughout the day or trying intermittent fasting can be viable options for reducing intake. Choose the approach that is easier to adhere to long-term, some people have found intermittent fasting easier than daily monitoring of caloric intake. With either approach, losing weight can improve health, especially in individuals who are overweight or obese.

Time-restricted eating has emerged as an eating approach that may support circadian rhythms. Most studies to date have been done in mice and supported by largely observational studies in humans, but they have shown benefits such as a reduction in fat mass, increased lean mass, reduction of inflammation, improved heart function, and improved natural body repair processes. 

Research done with rodents has also suggested that the health benefits of restricting eating windows without restricting calories were similar to the benefits of calorie restriction.  A few studies have shown that eating the same number of calories earlier in the day compared to late at night aids in weight loss without differences in caloric intake, macronutrient distribution, or energy expenditure furthering the interest in whether intermittent fasting, especially time-restricted eating, could be a practical approach for weight loss. It also has been proposed that time-restricted eating may increase metabolic flexibility enabling the body to fluctuate between burning carbohydrates and fat more easily. 

Metabolism may function more optimally in the morning, which suggests that eating earlier in the day may produce better weight outcomes.  Eating at night (between 5 pm and midnight) can often lead to eating too many calories, which can increase markers of inflammation. More research is needed to understand eating times, fasting periods, and health outcomes. Shorter eating windows (e.g., 12 hours) or consistent first and last meal times may be practical approaches for midlife women to use to control calorie intake without negatively impacting eating in social settings. 

Although some people find fasting difficult to adhere to long-term, others find intermittent fasting approaches easier to follow, making adoption and adherence to these approaches easier. Most people don’t have to overhaul their eating, avoid certain food groups, or monitor calories to follow a fasting approach, especially when doing time-restrictive eating. However, more research is needed to understand hunger, satiety, and long-term success with any fasting regimen. 

While intermittent fasting regimens appear to be safe for short periods, more research on humans is needed to assess safety for long-term use,  Most research has been done on people who are overweight or obese. More research needs to be conducted to determine whether fasting is safe for people at a healthy weight. 

In our experience, with any type of restrictive rule-based eating plan, women may miss out on important nutrients in their diets when they restrict food to a small eating window or fast on alternate days. As we age, getting the nutrients needed to maintain muscle mass and stay nourished can be more difficult, and adding a fasting regimen may make that even more challenging. 

When energy and nutrients are restricted, women may experience symptoms such as hunger, temperature changes, fatigue, headache, low energy, irritability, and gastrointestinal issues. Eating healthfully during any restricted eating plan is important to maintain energy, support mental health, and optimize healthspan. 

We’d love to say intermittent fasting is a key to aging well. Some studies done with lab animals show promising results, but the studies with humans are sparse, short-term, and therefore not yet conclusive. Plus, there’s a lack of consistency regarding an ideal regimen. 

Bottom Line

If you’re interested in trying intermittent fasting,  a shorter eating window (~12 hours) or consistent first and last meal times may be practical places to start for most healthy midlife women as we all wait for more evidence.

Small calorie reductions can be fine, but it’s important to get the nutrients, especially protein, you need to feel great, have the energy to participate in the activities you enjoy, and eat from all food groups. Being too restrictive can prove detrimental to aging well, especially if you lose lean body mass or you fall into an overly  “restrictive” eating pattern that impacts your joy of eating or your ability to eat with family or friends. 

Lastly, work with your healthcare provider if you have a chronic disease or are on any medications to ensure your chosen approach will work for you and not be counterproductive to your current medical regimen. 

Eleven Reasons Strength Training in Midlife Improves Health

Your body is a gift. Every fiber of your body — each of the eleven elements that comprise your body — has carried you through your life. Your body held hands, loved others, gave hugs, perhaps birthed babies, and cared for others. 

Indeed, it has sometimes betrayed us, become ill, suffered broken bones, endured surgeries, and as we age, has begun to creak and groan. For some, it may not move at all or how we want it to. But, your body is a gift, and moving it can be a reminder that we do so because we can.

For all but a few, our body doesn’t look the same in midlife as it did two to three decades ago. Yes, it’s ok to reminisce about that 30-year-old body, but rather than compare the current body to its younger version, be grateful for how far it has brought you in this life and for the journey still ahead. 

Movement helps a body adapt, grow, heal, and stay healthy. Just watch a baby, toddler, or young child, and you know this is true. Movement helps prevent and repair injuries. 

Your body is also the thing that can prevent you from having the quality of life you desire in your older years. With few exceptions, the better you treat your body - the more movement you give it - the better it will treat you. 

It is never too late to start. Be good to your body, and it will be good to you.

Focus now on how to move your body to stay strong and enable you to do the things you want. Think about the events or experiences our parents or grandparents didn’t get to enjoy at our age. 

How do you know what movement your body needs? Try this reflection exercise. Close your eyes for five minutes and imagine what you want to be doing in your 90s. Yes, your 90s; if you have great genes or can life hack your way towards being a centenarian, what do you want to have the capability of doing? Next, think about what you need to do in your 60s, 70s, and 80s to live out that dream? 

Chances are high that everyone imagined a life full of movement and strength rather than one where they’re sitting in an armchair watching tv or in a rocking chair on the porch watching the world pass by. Consider whatever visualization you had of your future fit and healthy self to be your version of winning the gold medal at the centenarian Olympics. And, everyone knows if you want to make it to the Olympics, you have to train for it. 

The only way to have a high quality of life is to maintain a strong and active body. If you don’t feel that is your body today, then it’s time to train to get the strong body you deserve and to have the one you need. What do you physically need to do now to have the physical life you want later?

How do you do that? You move. You train your muscles. Your muscles will adapt and grow stronger. Yes, cardiovascular fitness (aerobic) and physical activity are essential, but most women focus too much on those exercises and neglect strength training. If you love your cardio workouts, you can always combine more muscle strengthening exercises into your cardio routine. 

Strength training is one of the cornerstone things women can do to improve their health span to live vibrantly and energetically for as long as possible. As we age, the body declines first, then disease begins. The best way to offset illness is to prevent the body from deteriorating. And the best way to do that is to maintain muscle mass. 

Many things happen when you start doing resistance training, weight lifting, or even bodyweight exercises to strengthen your muscles. 

You will:

• Increase stability and balance, which helps you better control your body in space.

• Experience better bone health. After age 65, the risk of death within one year of breaking a hip or femur during a fall is 30-40 percent.

• Change your metabolism, helping to prevent metabolic syndrome (pre-diabetes).

• Manage weight because you’ll burn more calories as your body composition changes. 

• Move throughout your day more easily. Lifting heavier items, climbing stairs, bending over, and getting up from the floor will all go more smoothly.

• Stave off the frailty that comes with age. Falls due to a lack of muscle mass are almost entirely the cause of accidents and death after the age of 75

• Increase joint mobility and decrease non-arthritic joint pain, which prevents injuries,

• Have greater independence, so you tire less quickly and can do more physical things.

• Improve appearance. Most women appreciate their appearance more after starting a strength training program. Improved muscle tone smoothes skin.

• Have the energy you desire to move through your day doing the things you dream of doing. 

• Improve your mood, and overall just feel better! 

Now is the time to be your best kick-ass self and flourish after 50. 

As you strength train, it’s also important to ensure you eat enough protein. Check out our 90-Day Protein Journal for a guided tool to help you build a new daily habit that sticks!

Check out other blog posts from Rumblings Media on becoming fitter and physically active in midlife. 

Together we Rumble!

Ditch Fad Diets: Become a Conscious and Intentional Eater in Midlife

Have you ever finished a meal so quickly that you don’t remember the taste or consumed popcorn while watching a movie, and suddenly the bowl is empty? Most midlife women can relate to mindless eating at some point. 

Your emotions, thoughts, beliefs, and environment influence what and how much you eat.   Add to the fact that the extreme diet culture penetrating society today (positively or negatively) influences your food beliefs, and how you comply with those beliefs may impact how you feel about yourself.

Whether it’s vegan, paleo, keto, Whole 30, flexitarian, or even “nondiet” diet beliefs, the ideology of ONE WAY of eating versus another can leave you feeling in control one day and frustrated the next, or on the “team” today and kicked out of the club tomorrow. Diet culture promotes the idea that there is one right way to eat, and you must follow strict food rules to be a part of the team. 

It’s time to be done with diets and restrictive thinking! Over our 50-plus years, we have not seen friends or family sustain weight loss or positive health outcomes by complying with one particular fad diet over another. Plus, diets foster a loss of joy in eating and rigid black-and-white thinking around food. We wrote about it here. Yet, we continue to witness new fad diets hit the landscape every year, and the divisive culture followers promote is not helping anyone improve their health and flourish. 

You’ve told us midlife weight gain is one of your biggest challenges, yet you don’t want to jump on another fad plan only to be disappointed again. So what do you do? 

Start with conscious, intentional eating to develop an awareness of the relationship between what and how much you eat and your body, feelings, mind, and interconnectedness. 

It’s assumed we only eat in response to hunger, which we all know isn’t accurate. Our social (who we surround ourselves with) and physical environment (food accessibility, price, and portion size) influence our behaviors including what and how much we eat. 

That’s why developing mindful or intuitive eating principles can help you ditch diets, control how much you eat, and find joy in food, traditions, and culture again.  

Mindful eating refers to being fully present and paying attention to the food you eat, the experience, and your environment with minimal distractions. Jon Kabat- Zinn is considered the founder of mindfulness, which includes mindful eating. Mindful eating (i.e., paying attention to our food on purpose, moment by moment, without judgment) is an approach to food where you focus on the taste, smell, sound, and feelings of what you’re eating when you’re eating it. 

It sounds like common sense, but our lives are full of distractions (television, computers, phones, etc.), which we often use when we’re eating and these distractions can cause us to eat too fast, too much, and without pleasure. 

Mindful Eating

Mindful eating is a philosophy and lifestyle behavior, not a trademarked diet program or strictly defined principles. Common practices include:

• Eliminate eating distractions, such as the TV, phone, or computer.

• Eat while sitting down versus standing in the kitchen.

• Be curious about where your food comes from, who made it, and how it was prepared.

• Be grateful and offer thanks before meals. 

• Take small bites, chew intentionally, and slow down when you eat.

• Savor the food's smell, taste, and texture. Engage all your senses.

• Pay close attention to how hungry or full your body feels. What cues is it giving you to start, slow down, or stop eating?

• Eat without judgment such as thinking about a particular food being good or bad. When black and white thinking persists, acknowledge your feelings.

• Notice internal and external cues that affect how much you eat. 

• Acknowledge how you feel after a meal or snack.

Mindfulness is intended to cultivate a nonreactive attitude to your feelings towards food and eating, which can help break cycles of over and under-eating. Our eating culture doesn’t promote these principles, so being conscious, intentional, and mindful can help you slow down, eat less, appreciate healthful foods that nourish your body, and find joy in food again. 

Intuitive Eating

Intuitive eating, on the other hand, is a specific philosophy aiming to free people from the confines of damaging beliefs around food (and often themselves), with the goal of establishing judgment-free eating.  Developed by registered dietitians Elyse Resch and Evelyn Tribole, intuitive eating involves ten core principles which include:

• Reject the diet mentality

• Honor your hunger

• Make peace with food

• Challenge the food police

• Discover the satiation factor

• Feel your fullness

• Cope with your emotions with kindness

• Respect your body

• Movement—feel the difference

• Honor your health—gentle nutrition

Intuitive eating is a pattern of eating that focuses on positive psychological and physical well-being first. The focus is to reconnect with your inner hunger and fullness cues, understand external influences such as mood, social, and food availability, disconnect from strict dieting food rules and unrealistic expectations, and love your body regardless of size or shape. There are no good or bad foods, just food. 

You’ll notice neither of these approaches focuses on the health of the food first. They both promote paying attention to physiological signs of hunger and fullness to control eating, how your body feels, enjoying your food, and eating without judgment. It is easier said than done, so we strongly recommend checking out the resources below if you’re struggling with eating mindfully or intuitively.  We believe it’s hard to focus on what to eat to live well and flourish unless you can first eat in a way that brings you joy, fills you up, and frees you from the black-and-white diet culture. 

Midlife Zest

However, we do believe in choosing foods and beverages that optimize your health and eating them in a way that maximizes your well-being. What eating pattern do we recommend?

Our recommendations vary based on you, your history, and your goals. Eating to maximize your health when you’re in a state of good health is different than eating when you’re in a state of sickness or dis-ease, and your goal is to restore health; therefore, our recommendations change accordingly.

Recommended Resources:

Intuitive Eating: A Revolutionary Anti-Diet Approach by Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, FAND

The Intuitive Eating Workbook by Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, FAND

Mindful Eating: A Guide For Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays, MD

The Body is Not An Apology: The Power of Radical Self-Love by Sonya Renee Taylor

Our Tip to Banish the Midlife Blues

I (Rebecca) am writing this post while sitting in the emergency room at our local hospital. Sometimes it feels like the fog of the COVID pandemic is lifting, and life is slowly getting back to normal. Then there are times, like today, I am reminded that suffering and pandemic challenges continue for many people.  

Karyn and I often speak about the heaviness we sense when we spend too much time watching the news, scrolling through social media, or focusing on the lost moments of the last two years. It can all feel too divisive, overwhelming, and confrontational versus conversational. 

The world has changed in ways that we haven’t experienced before and will likely never return to the same ‘normal’ we lived before March 2020. We’ve changed too. And all of the uncertainty and change has left many of us languishing (living in a state of decreased vitality or blah) or feeling blue. 

Getting out of feeling this way will not happen by flipping a switch or willing ourselves to be joyful, happy, hopeful, and vibrant. There isn’t a perfect timeline for resilience. None of our experiences are the same. Some of us will need to sit with our feelings and emotions and process them longer than others. 

What has helped us feel better when we’re feeling this way—is turning off the news, filtering our social media accounts, assessing who we’re spending time with, and connecting with other midlife women to have honest conversations about what we’re feeling. 

Looking back over the last two years and creating a list of things that have changed our lives for the better has also helped us see the beauty in the season we’ve been through. The process has helped us see we’ve created changes in our lives that we’re proud of and bring us joy and are ones we will continue. It is a list we reflect on when we feel ourselves languishing. 

Here’s part of our list:

We edited our homes to support our health and well-being. Our family added an infra-red sauna in an unused section of our furnace room. Initially, we were worried it would be another household fad; however, we’ve found that the entire family is still reaping the benefits two years later. Karyn outfitted a fantastic outdoor space into an oasis to soak up the sun, relax, and entertain. 

We reconfirmed our need and enjoyment of daily gentle movement outdoors. We looked for quick ways to exercise due to our busy schedules during our intense executive careers. The pandemic helped us slow down, get outdoors on long walks, and appreciate the benefits of nature again. 

We reviewed how we want to live our lives. Yes, we launched Rumblings during the pandemic. It wasn’t easy, but the ‘extra’ time helped us dig deep into our personal ‘why,’ our talents, and who we wanted to serve as we age. We want to help midlife women feel valued, seen, heard, and vibrant. 

We reconnected with friends and family on a deeper level. We had deep, meaningful, and sometimes challenging conversations with those we care about without the chaos of sports schedules, work engagements, and life events. We relaxed. We listened. We grew.

We realized that facing adversity and missing out on meaningful moments such as graduations, weddings, and funerals, made us refocus, reflect, and reframe how we celebrate. We uncovered creativity we hadn’t used in a while and celebrated loved ones in new ways that created new memories. 

We rediscovered our love for growing and nurturing plants! My 16-year-old son recently asked me how many plants I had pre-pandemic (2) and how many I have now (28). I’ve realized that growing (and eating) plants bring me joy. Both Karyn and I also started growing veggies in pots and raised garden beds, a hobby that we put aside while we were both busy working and raising kids. Each year we’ve expanded our harvest! 

We learned. Karyn and I both are learners. We feel inspired, more energetic, and excited when we’re learning, whether through online webinars, events, conversations, or classes (most recently, Pickleball!). Learning doesn’t have to stop at a certain age. As our kids have grown, we have more time to learn new things and experience life in different ways! 

We’ve also learned we want to continue to support this fantastic community through tips, tools, and techniques that can help ourselves and others in midlife. One of these tools is resetting our mindsets to focus on gratitude, as we did with this list. Although some people can reset their mindset and take action to change how they feel quickly, for others, it takes more time. There is no ‘right’ timeline. We are each on our own journey. 

As organizational psychologist and best-selling author Adam Grant, Ph.D., wrote recently— “Strength is not the speed of your recovery. It’s the intensity of your resolve.”

Creating this list and reflecting on the last two years helped us feel grateful, content, and ok. Our inventory is not meant to be a comparison list for your evolution over the previous few years. It is intended to serve as an example to show and remind ourselves we have experienced joy, fulfillment, and positive change in our lives to carry into the future. Making this list, reflecting on it, celebrating change, and being grateful, helped us feel better. It served as a reminder that even when things happening in the world around us seems bleak, it’s possible to experience the full range of human emotion. 

The process has helped me feel better as I process the many medical challenges my family has faced over the last couple of months. 

We encourage you to make your own list, find joy and feel gratitude for the experiences, growth, and changes you have been through.

If you’re looking for more inspiration to reset your mindset in midlife check out earlier blog posts on finding a mindset reset and cultivating a reset mindset. 

Together we RUMBLE!

Why Physical Activity is Important as We Age

We know that physical activity and exercise are essential. Physical Activity is one of the most important things we can do for our overall health. Yet, for many of us, we have the same type of relationship with exercise that we do with fad diets.

We try it, and we may even try the latest exercise trend, yet less than half of the people who start an exercise program stick with it for more than six months.  

The benefits of exercise and activity are clear. Anyone who is physically able should accumulate 150 minutes of moderate physical activity every week, and half as much if that activity is intense.

In 2018, the Physical Activity Guidelines for Americans were updated to recommend how much adults should move. It includes a review of movement, sitting, and health science.

It’s difficult to shift through the information on how much exercise is enough. How hard does exercise have to be to count? Do you have to do 30 minutes all at once for five days a week? Is it even worth the effort to do less? The most straightforward answer to these questions is moving more and sitting less. Continue to do that consistently, and you will reap the health benefits.

Research shows middle-aged and older adults spend an average of 8.5 to 10.5 hours a day sedentary. Compared with their more active peers, this inactive group had higher mortality rates.

The most important thing you can do is to get off the couch. The most significant health benefits come from spending less time being sedentary and more time being physically active. We spend most of our free time sitting. Many of us work at a desk in front of a computer. Since the pandemic, we sit even more. We transition from our desk chairs to spending our evenings in front of a screen or reading a book. We drive to do our errands, pick the closest parking spot to the door, use drive-thru windows, and meet friends for dinner and sit.

Even kids, the most active segment of the population, have dramatically increased the amount of time they spend being sedentary.

Many who do structured exercise each day with a run, walk, or other cardiovascular (cardio) activity are sedentary for the remainder of the day.

An inactive lifestyle has many adverse effects on your health. You burn fewer calories, contributing to a loss of muscle strength contributing to weight gain. Your bones grow weaker and lose mineral content. Your metabolism changes and your body won’t break down fats and sugars. When this happens, it causes inflammation and poor immune function.

Those health effects from inactivity ultimately lead to the diseases that midlife women experience with age leading to more and more inactivity.  Lack of physical activity can contribute significantly to an inability to live independently and have a high quality of life as we age. 

It’s time to get honest about getting active and find ways to be active throughout your day. Get bite-sized activity ‘snacks’ spread throughout each day. These snacks are essential whether you’re doing a 30-minute brisk walking session or similar activity five times a week or are a couch potato.

If you are a yo-yo exerciser, primarily sedentary, or a somewhat inactive exerciser, try building a foundation of daily physical activity. Move more and sit less throughout the day, and you may find yourself moving into a daily exercise program you can sustain as a regular habit.

By incorporating activity snacks, you may enjoy counting steps and find that you can accumulate the number of steps to improve your health.  Newer research indicates the optimal step count for people younger than 60 is about 8,000 to 10,000 a day and 6,000 to 8,000 for those 60 and older. You may even accumulate the 150 minutes of moderate physical activity recommended each week without even realizing it. 

What do these activity snacks look like? Check out the ideas below. It’s easier and more fun than you might imagine incorporating small chunks of activity throughout the day. Start by using these ideas, and then create your own.

• Take a break from sitting. Get up, stand, or move for at least 10 minutes every hour. Set a timer as a reminder. 

• Have shorter meetings. Shorten meetings to 25 or 50 minutes and use the extra time to move.

• Walk one flight up, two flights down. Always take the stairs whenever possible, even if you only start with one or two flights.

• Walk the dog. Rather than let your dog out into the yard, take them for a walk. It’s an excellent activity for both of you!

• Park farther away. Take a parking spot farther away from the door and walk when driving to errands. It’s easier to find a spot, and there will be less traffic further away.

• Find every opportunity to walk. Walk around during phone calls. Walk rather than sit in a coffee shop. Get up during TV commercials. Walk during breaks at sporting events.

• Schedule an active gathering. When getting together with family and friends, have it centered around activity. Hike, take a scenic walk or even play Pickleball.

• Play more. If you have grandkids or even older children, find a way to incorporate more play into your day. It’s a fun way to spend quality time with them, and it models active behavior for them.

• Walk to do your errands. Walk to the grocery store, pick up dry cleaning, or the bank.

• Use a standing desk. The more time spent standing rather than sitting or reclining (other than sleeping), the better. Meet or work standing up.

• Do yard work or garden. Weeding, watering, or tending a garden or yard is a fun way to be outdoors and get activity.

• Stretch every day. If daily exercise is a struggle, do a daily stretch as a way to stay flexible while adding more physical activity.

Are you looking for even more ideas? Download Rumblings’ 40 free tips for incorporating more movement in your day as part of our Move in May Challenge, or read our blog post on ways to move more and sit less in midlife.

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What Women Can Do to Care for Heart Health After 50

Turning 50 is a wake-up call for many of us.

During our 30s and 40s, we may not have prioritized our health while raising kids and building careers. The good news is it’s not too late.  

It’s our mission at Rumblings to ensure you have the science-based facts and education you need to understand your health risks and be your own best health advocate while also providing you with tools to put knowledge into action.  

This month, we’re focusing on heart health—the number one killer of women.

After menopause, heart disease risk in women increases, yet, only 56 percent of women identify cardiovascular disease as the most significant health problem facing them today.

Preventive cardiologist Dr. Courtney Jordan Baechler*, spoke to a group of Rumblings women about heart health, prevention, treatment, and what midlife women can do to improve overall health.

Not all of you could attend the in-person event, so we took what we learned and provided additional information to ensure you have the facts, resources, and tools to live well, flourish, and take great care of your heart as you age. The information below summarizes our 60-minute discussion. It is not a comprehensive list of everything you can do as it only covers the conversation and questions asked during the evening.

No matter where you’re at in your health journey, there is never a more critical time to take care of yourself.

Understand that current heart health recommendations for prevention and treatment are based primarily on men's research. 

It wasn’t until 1993 that women were mandated to be included in medical research reversing a restriction since 1977 that prevented women of childbearing potential from participating in clinical research. It created a two-decade gap in new medical knowledge on women. Women, as a result, may be misdiagnosed and mistreated more often than men, partly because scientists know far less about the female body.

Today women still only represent about 25 to 35 percent of subjects in clinical trials. We have a long way to go to ensure women are equally represented in research and that the knowledge used to create prevention and treatment recommendations represent us. This is critical to understand so you can have conversations with your medical providers and advocate for your health.

Today's underlying assumption in medical research is that not every trial will have 50 percent women subjects. We need to expect that women are 50 percent of all National Institutes of Health (NIH) funded trials. If not, we need to understand why participating doesn’t work for women and work to solve this systemic issue. Health care has been traditionally designed for families with a stay-at-home spouse with well-covered insurance, and that doesn’t work for most US families today.  

We need all women to advocate for greater inclusivity of women in medical research, as research informs the care women receive.

What can you do?

• Arm yourself with knowledge. Watch Ms. Diagnosed — an award-winning film following the stories of real women whose lives and families have been disastrously affected by this basic inequity in medical care that women receive.

• Stay up-to-date on women’s research. Read patient stories and sign-up for electronic communications from trusted research institutions like the Penny Anderson’s Cardiovascular Center at the Minneapolis Heart Institute Foundation, where Dr. Jordan Baechler works.    

•  Support research with women through financial contributions as you’re able.

Know your heart disease risk.

After menopause women’s risk for developing heart disease is similar to men's risk. The most significant risk factor for developing heart disease is age.

As we age, several risk factors to monitor and discuss regularly with your care provider include:

• High blood pressure which has no symptoms, and many people don’t know they have it, can lead to heart disease and stroke. 

• Being overweight or having obesity raises your risk of heart disease. Women often complain about weight gain during and after menopause.

• Arrhythmias, like atrial fibrillation, are fluttering feelings in your chest (palpitations).

• High cholesterol increases with age. Cholesterol is a waxy, fat-like substance made by the liver or found in certain foods. Your liver makes enough cholesterol to meet your body’s needs, but we may eat foods that increase cholesterol in our blood.

• High LDL (low-density lipoprotein) cholesterol is considered the “bad” cholesterol because it can cause plaque buildup in your arteries, reducing blood flow to the heart.

• Having diabetes causes sugar to build up in the blood. The risk for heart disease for adults with diabetes is higher than for adults without diabetes.

• Eating a poor diet.

• Physical inactivity.

• Drinking too much alcohol.

• Using tobacco. No amount is considered healthy. 

It’s imperative you know your risk and what to do about it.

What can you do?

• Know your blood pressure. Have it checked regularly. Ask for your numbers and understand the levels healthy for you.  Keep track of them or get a blood pressure monitor to check it yourself between visits to your doctor.  

• Calculate your BMI ( body mass index), which is a measure of fat based on height and weight. It’s a measurement used to calculate risk. However, it’s not a perfect measurement because it does not consider muscle mass, bone density, overall body composition, and racial and sex differences. If your BMI is outside the normal weight range, talk to your health care provider to determine if you should be concerned.  

• Use a risk calculator to determine your risk and talk to your medical provider or other health professionals about managing your risk.

Be aware of signs and symptoms of a heart attack that may differ from the symptoms men experience.  

A heart attack may not feel the same in women as in men. Dr. Jordan Baechler stated women might experience an overwhelming sense of depression, nausea, shoulder pain, teeth pain, anxiety, or jaw pain. However, the most common symptoms are similar to what men experience: chest pressure, tight chest, neck or jaw pain, feeling like an elephant sitting on the chest, or numbness, usually on the left side. The critical thing to realize is that whatever you’re experiencing if it is significantly disproportionate to anything you’ve ever experienced before, you need to get evaluated.

What can you do?

• Familiarize yourself with the common symptoms of a heart attack.

Talk to your primary care physician to ensure close attention is paid to your heart health as you get older.

You are an equal partner with your primary care providers. Make sure you know everything they are doing to manage your overall health and health risks.  Ask questions about tests and procedures to ensure you understand what they’re for, what you’ll learn from them, and how the outcomes will inform future recommendations and care.

What can you do?

• Restate! If you feel you are not getting the answers you deserve or feel dismissed, the best thing you can do is restate what your providers are saying back to them. Doing so may stop bias or dismissiveness from happening. For example, say, ”So you’re confident I am not having a heart attack or blood clot or (insert any symptom).”

Discuss the following lab tests with your primary care providers to better understand your heart health and disease risk.

The lipid panel includes total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. The goal is to have total cholesterol of less than 200, but it does not automatically mean you need treatment. Today providers are looking at LDL cholesterol (most associated with coronary artery disease and blockages in your arteries), with less than 130 considered healthy. However, lower is better, and if you have disease most providers want it below 70. Having an LDL less than 70 is difficult to do without medication, no matter how clean you’re eating. HDL is the good cholesterol, and a desirable level is greater than 50. Triglycerides are an indicator of how well you eat and your genetics. If your triglycerides are high, it could indicate your simple or processed carbohydrate intake is too high. A triglyceride level less than 150 is considered healthy.

Know your fasting blood sugar. A healthy level of fasting blood sugar is 99 mg/dL or lower. Anything between 100 to 125 mg/dL indicates you have pre-diabetes and could benefit from lifestyle changes starting with eating and physical activity.

Hemoglobin A1c is a simple blood test that measures your average blood sugar levels over the past three months. It’s one of the most commonly used tests to diagnose prediabetes and diabetes and manage diabetes if you have it.

You can consider advanced testing such as a calcium score which is an x-ray of your coronary arteries that tells you if you have plaque or not. A calcium score does not tell us whether there is a narrowing of the arteries; that is what an angiogram does. More doctors are recommending a calcium score test to quantify risk as a way to determine if a medication like a statin may be beneficial. If you’re healthy and post-menopausal, should you get a calcium score? It’s a personal decision on how informed you like to be and whether or not you would take action, such as taking a statin if one is recommended. It’s an earlier way to detect plaque and disease and a new tool in the toolbox. For some people, it’s helpful. The results compare you to other people of the same gender and age. You get a percentage on how you rank 0-100.

If you have palpitations, you want to mention this to your doctor to potentially get a monitor to assess the cause and any underlying concerns.

Consider a stress test if you have symptoms. No data indicates you need to have one without symptoms. 

What can you do?

• Have a conversation with your primary care provider to determine what tests are right for you.

• When contemplating a test like a calcium score, good questions to ask yourself are:

  •  Do you want to know your risk? 

  • Will the results change your personal decision?

  • Do you want that information or not? Knowledge is power, but if knowing the facts will keep you up at night, it may not be worth it. It may be better for you to focus on lifestyle behaviors to reduce your risk. 

  • If you have no symptoms, a calcium score may be unnecessary as it most like won’t change the recommendations from your provider other than medication recommendations. If you are someone who may feel stressed or anxious from knowing your score or has no desire to take a statin, you may not want to know your calcium score.

• Talk to your provider about your numbers.

Understand how inflammation impacts heart health.

Inflammation is not a good thing. Understanding the impact of inflammation on disease is changing the future of how we think about and treat diseases like cardiovascular disease.  Cholesterol is one inflammatory marker. It will be interesting to see how much emphasis is put on cholesterol in the future. Dr. Jordan Baechler predicts that more emphasis will be placed on inflammation and less on cholesterol levels over the next 20 years. 

The best way to detect and measure inflammation is with a high sensitivity C-reactive protein blood test (hs-CRP).  This test is becoming more common, and Dr. Jordan Baechler orders it frequently for her patients. It’s another way to help quantify the risk for heart disease. The results will indicate your risk for developing blockages in your arteries. inflammatory conditions increase your risk of developing coronary artery disease, so the better the inflammation is managed, the less likely you will develop future heart blockages.

What can you do?

• Focus on the food you eat. People can see inflammation improvements by changing the foods they eat. Dr. Jordan Baechler has seen patients make food modifications and seen significant changes in inflammation. Start by getting a minimum of 5-11 servings of fruits and vegetables every day. If you’re looking for more guidance on what and how much to eat, Dr. Jordan Baechler recommends the following eating patterns which vary in how strict the recommendations are:

o   The Mediterranean Diet is a good style of eating and an excellent place to start.

o   The Anti-inflammatory Diet is plant-based with fish and one to two items of other nonplant protein portions a week. The recommendations are a little stricter than a Mediterranean diet, yet has more options than a vegan diet.

o   The Vegan Diet includes no animal products. Work with a registered dietitian nutritionist to ensure you’re getting adequate nutrition for good health and energy..

Get off the fad diet craze roller coaster.

Food recommendations overlap between diseases. Everyone is unique and there is not a one size fits all heart-healthy eating pattern recommendation.

Unfortunately, there is a lot of conflicting information online about the best way to eat. For example, some recommendations given for heart health do not always work for weight loss and obesity which are risk factors for developing cardiovascular disease.

Dr. Jordan Baechler gets asked frequently about ketogenic diets and advises her patients that the American version of the diet is often too high in processed fats and can be hard on your heart. She believes a ketogenic diet when followed strictly for long periods can raise the risk of heart disease.

What can you do?

• See a registered dietitian nutritionist to tailor recommendations for you, your lifestyle and your health risks. Dietitians are trained in medical nutrition therapy and behavior change. They can help you modify your eating patterns for life.  

• Consider following one of the three eating patterns listed above that have research behind them and show heart health benefits.

• To manage your weight as you age, you may need to consider increasing the good fat and reducing refined carbohydrates you eat in order to be successful in the long term.  A registered dietitian can help you make these modifications successfully.

Eat well, move more, don’t smoke, drink moderately, manage stress, sleep and be kind to yourself.

Changing habits can be challenging. Ask yourself the following questions:

• Where are you at?

• How can you do a little better?  

The goal is to start small. Quality of life is very important. Dr. Jordan Baechler recommends practicing the 80/20 rule (she does this too)— 80% of the time try to adhere to a healthful way of living. Find a balance that works for you. Every day is another day.

Evidence suggests making four critical changes—move 30 minutes a day, eat a minimum of five servings of fruits and vegetables, don’t use tobacco, and drink alcohol in moderation — you may get an extra decade of high-quality life. Only five percent of Americans do these four things. How are you doing with these behaviors?

It’s also important to manage stress by practicing calm. Most of us don’t do this, we’re constantly in a flight or fight state which takes a toll on our overall health and well-being. 

More and more research is emphasizing the critical importance of sleep to overall health. Ensure you wake up feeling rested. Usually, this means getting six to eight hours of sleep for most people. If you’re struggling to sleep or sleep well seek help earlier. You don’t want to suffer for two years before you get help. There are options that can help such as supplements, acupuncture, movement, food, etc.

Although not directly related to heart health, strength training with weights is important for building lean body mass which is especially important in midlife to prevent muscle loss. Lean body mass is also important for losing and maintaining weight as women age.  

The message is that we can all do a little better, one small change at a time. Don’t beat yourself up if you aren’t perfect today. Tomorrow is a new day.

What can you do?

• Move a minimum of 30 minutes a day. You can do It all at one time, or spread movement breaks throughout the day.  Join the Rumblings Move in May Challenge by downloading 40 ways to be active and follow us on social media for support and encouragement as we add more movement in our days throughout the month.

• Consider strength training with weights to build lean muscle and help manage weight as you age.

• Eat a minimum of five fruits and vegetables a day. Although our March Fruit and Veggie Challenge is over, you can still download 40 creative tips for eating more fruit and veggies in your day.

• Don’t use tobacco products.

• Limit alcohol to one drink a day for women and two drinks a day for men.  

• Practice calm— meditation, yoga, staring at a candle, prayer, etc.— in whatever way works for you for a minimum of 10-minutes a day.

• Sleep a minimum of six to eight hours a night. Wake up rested.

Chose foods key to a heart-healthy diet.

Research from Tufts University found that ten foods are estimated to cause nearly half of all US deaths from heart disease each year: eating too few nuts/seeds, seafood Omega-3, vegetables, fruit, whole grains, and polyunsaturated fats, and too much sodium, processed meat, sugary beverages, and processed red meat. This research also suggests that whole-fat dairy consumption can be part of a healthy diet, especially those with probiotic-containing unsweetened and fermented dairy products such as yogurt and certain aged and unpasteurized cheeses.  

If you’re trying to manage your blood cholesterol, natural compounds can be found in certain plant-based foods like fruits, vegetables, whole grains, legumes, nuts, seeds, and some vegetable oils have a valuable role.  Eating them helps limit the amount of cholesterol your body can absorb. These natural compounds in plants are called sterols, stanols, or phytosterols.  They can also be found in foods like margarine, cheeses, milk, cereals, and snacks that have been fortified with them. Check the labels for sterols, stanols, or phytosterols, and aim for 2 grams a day.

What can you do?

• Reach for nuts/seeds as snacks and toppings

• Aim for two Omega-3-containing seafood servings a week like salmon, sardines, Atlantic mackerel, cod, herring, lake trout, or canned tuna.

• Eat a minimum of five servings of fruits and vegetables a day

• Substitute whole grains for processed grains

• When eating dairy, choose unsweetened probiotic-containing yogurt and aged, unpasteurized cheeses like Swiss, provolone, gouda, cheddar, Edam, Gruyere, feta, caciocavallo, Emmental, and parmesan. Eat them sparingly.

Before taking dietary vitamins or supplements, work with a registered dietitian nutritionist and your medical providers to determine which ones can benefit you.

Supplement recommendations require an individualized approach based on deficiencies, medications, activity levels, and food consumed. Dr. Jordan Baechler prefers you get nutrients from your food first. 

In terms of heart health, there are no supplements that have been shown in studies to help clinically reduce heart disease risk. However, she is a fan of supplements when indicated. Supplements should be used as a complement to your food and medication regimen, not as a replacement. This is especially critical once the disease has developed.

There was a question about coenzyme Q10 (CoQ10) and statin use. CoQ10 is an antioxidant that your body produces naturally. Your cells use CoQ10 for growth and maintenance. Levels naturally decline as you age and are found to be lower in those who take certain medications, like statins. Statins are metabolized in your mitochondria and can deplete natural CoQ10 in your body. A supplement can help replace what is lost and there are minimal side effects to taking it. CoQ10 has also been seen to be helpful for those with heart failure. Dr. Jordan Baechler recommends starting with 200 mg a day if you’re on a statin or if your blood systolic blood pressure is over 130.

What can you do?

• Talk to your medical providers about the dietary supplement, vitamin needs, or medications specifically for you as you age This could include statins, CoQ10, and other vitamins and minerals. It can be helpful for your provider to analyze your blood levels and determine together with you what combination of supplements is right for you. 

Know what to consider if you’re advised to take a statin or aspirin.

Statins are the number one drug prescribed to lower cholesterol. Statins are intended to be used to stabilize plaque so you don’t have a heart attack or stroke, and that requires you to be on them for the rest of your life. There are no long-term effects of statin use that we know of today. Dr. Jordan Baechler feels safe having people on them, including her family members.

Before prescribing a statin, your doctor will consider all your risk factors for heart attacks and strokes. Eighty percent of people do great on statins and have no adverse effects. However, about 20 percent of people complain about side effects such as headaches, nausea, or muscle aches. If you experience side effects, talk to your doctor to review your risk factors for heart attack and stroke to see if it is recommended to discontinue the medication. Most patients’ complaints disappear as a result of stopping medications.

If you feel strongly you don’t want to be on a statin, you shouldn’t be on a statin. The mind is extremely powerful.  There was a trial done at the Minneapolis Heart Institute Foundation where people were blinded between statin and placebo and had equal side effects. At the end of the day, it doesn’t matter. If you don’t want to be on it, you don’t want to be on it.

It’s your body so you can decide when and if you want to be on or off a statin. There are other non-statin cholesterol-lowering medications you can discuss with your physician if statins don’t feel like the right choice for you.  

The use of aspirin in preventing heart disease as we age is common. However, aspirin recommendations have changed, and it is no longer recommended unless you have a diagnosis of heart disease. If you have established heart disease, your doctor may recommend 81 mg of aspirin daily. Aspirin use is a good topic to discuss with your doctor.    

What can you do?

• Discuss cholesterol-lowering medication options with your medical provider.

• If you have side effects from statins, talk to your physician about alternative types of cholesterol-lowering medications.

• If you have established heart disease, discuss the benefits and risks of daily low-dose aspirin

Discuss hormone replacement therapy (HRT) to manage menopausal symptoms with your provider.

There is an increased heart disease risk with hormone replacement therapy. However, not sleeping — a common occurrence during and after menopause — also increases your risk for heart disease. Work with your physician to decide the right option for you individually. If using HRT, Dr. Jordan Baechler recommends using the lowest dose possible to manage symptoms rather than using it to get hormone levels back to premenopausal levels.

Bioidentical hormone replacement therapy is one option to discuss with your provider. These hormones are from plant estrogens that are chemically identical to human-produced hormones may be slightly better than traditional hormone replacement therapy.  They are however more expensive.

What can you do?

• If you have menopausal symptoms, discuss low-dose hormone replacement therapy or bioidentical hormone replacement therapy with your medical providers.

There are many things you can do to prevent disease and reduce risks. Knowledge is power, and small changes add up. Take it one step at a time, and soon you’ll find yourself flourishing in midlife.

If you are facing other midlife challenges, we want to hear from you so that we can provide the expertise and answers to your questions through similar events, online webinars, newsletters, and future books.

If you want to read more about heart health, check out 5 Actions to Improve Heart Disease Risk and How to Care for Your Heart After 50.

* Dr. Jordan Baechler serves as medical director of health equity and health promotion at the Minneapolis Heart Institute Foundation.   Her previous roles included an appointment as assistant commissioner for the Minnesota Department of Health.  Before that, she served as Vice President of the Penny George Institute for Health and Healing, Allina Health’s prevention, wellness, and clinical service line.  She served as a consultant to the Statewide Health Improvement Plan for the clinical workgroup in Minneapolis.  She has been one of the authors of the Healthy Lifestyle Guideline for the Institute for Clinical Systems Improvement. She serves on the MN Department of Health Prevention of Cardiovascular and Stroke Committee.  Her leadership roles have included general board member for the YMCA of the Greater Twin Cities, MDH Maternal mortality and Review Committee member, and a policy advocate for the American Heart Association of MN and co-chair of the Twin Cities Go Red campaign 2020-2021.  She is passionate about helping individuals, families, and communities to find their highest state of well-being—body, mind, and spirit.

5 Ways to Embrace the Senior Discount

There is no category for midlife between young adults and seniors. Although AARP membership is open to adults 50 years or older and stores senior discounts often begin at 55, midlife women don’t think or feel like senior citizens. Plus, businesses and organizations aren’t effectively talking to midlife women in advertising, marketing campaigns, and customer service initiatives in a way that matches how we feel. This can take a toll on how women think about themselves as we age. Read our five ways to reset our midlife mindset to age well, and embrace the senior discount!

Last week a Walgreens employee nicely and appropriately asked me (Rebecca) if I qualified for the senior discount. Caught off guard, I responded, “How old do I have to be to quality?” She said, “55!” I wasn’t sure if I should be thrilled I didn’t qualify or disappointed I missed out on 20 percent off my purchase. 

Karyn and I often talk about the lack of a category for midlife between young adults and seniors. Although AARP membership is open to adults 50 years or older and, as we’re starting to learn, store discounts begin at 55 years old, we’re not senior citizens (often defined as over the age of 62).

With improved knowledge on prevention and new scientific discoveries around longevity, we would also argue that those standards should even be older. Why does it matter? Businesses and organizations aren’t effectively talking with us in advertising, marketing campaigns, and customer service initiatives in a way that matches how we feel. This can take a toll on how we think about ourselves as we age.

Although I am working on it, these confrontations can do a number on my mindset, which is usually pro-aging! That day, I walked out of Walgreens thinking that my wrinkles, hair, and lack of make-up must be screaming that I am old. Why else would she ask me about the discount? 

Luckily with the work we’re doing at Rumblings, I recognized my spiraling mindset and redirected my thoughts to how great I felt before I walked through the Walgreens door, having just finished a weight workout and a kale salad lunch. I quickly refocused my internal conversation to reflect that this woman was only trying to save me money rather than comment on my age or appearance. 

How do you reset your mindset when you feel too old, invisible, or undervalued? 

Try these five resets to swap positive thoughts for negative ones. 

Recognize your thoughts, feelings, and emotions.

Honor how you’re feeling. Sit with it. Be present. Is your internal chatter leading you down a positive path? Are these thoughts and feelings giving you energy or sapping essential resources? Is your reaction a pattern? So many of our responses are hardwired we don’t recognize how misaligned they are with our values. Aging is a good thing. Remember, you’re not alone in this journey.

Identify why you’re feeling this way.

Why are these negative thoughts, feelings, and emotions prioritized over positive ones? What can you learn from how you’re feeling to help you react differently? What was your trigger? My trigger at Walgreens was the word “senior” preceding the discount and the images I have about being seen as a senior citizen too soon. Reflect on your responses and write them down. 

Redirect your thoughts.

Think about alternative views you could swap for your current reaction to a comment or situation. How would different responses align better with your values? After I walked out of the Walgreen’s door, I realized I had let one question impact how I was feeling at that moment. My reaction was not aligned with my core beliefs and value of wanting to age well with vibrancy and positivity. I needed to redirect my thoughts to how I wanted to feel. I did that by reflecting on how I felt before walking into the store and how I could get back to those feelings.  

Practice how you will respond differently next time you’re in a similar situation.

Visualize your new reactions. Play them over in your mind. Practice how it could play out differently with a friend. How do these new reactions make you feel? The more you do this, the more likely you will naturally respond differently next time. 

Reignite.

We often talk about reigniting ourselves in midlife because the reality is we want to honor our age, learn from our experiences, and regenerate the spark that may have dimmed as a result of the anti-aging messages we receive daily in society. This takes practice. Stepping into how you want to live is necessary. Don’t hold yourself back based on society’s expectations. Just do it. Reset and reignite today! 

Next time I walk into Walgreen’s on senior discount day, I’ll be ready to embrace my age and ask for the discount because no matter how it is communicated, I am thankful, grateful, and saving money!

This process isn’t easy, but going through it is necessary to reset our mindset to feel great and live well as we age. Showing up as our authentic, vibrant, and true selves can also begin to shift the norms of how society views midlife women. 

Let’s RUMBLE, embrace our age, live well, and flourish together!  

Learn more about resetting your mindset through gratitude, fun, intention, and joy here.