We've been lucky to enjoy some beautiful warm weather recently. Sunshine, longer days, and higher temperatures are something many of us look forward to. But if you're in your 40s or 50s and your oestrogen levels are beginning to decline, you may notice that the heat feels much more intense than it does for other people. And there is a good reason for that. Oestrogen affects your body's thermostat Oestrogen plays an important role in how your body regulates temperature. As oestrogen levels decline during perimenopause and menopause, the part of the brain that controls body temperature becomes more sensitive. This means that even a small rise in your body temperature or the temperature around you can trigger a response that makes your body think it is much hotter than it actually is. To cool you down, your blood vessels widen and your body starts producing sweat. It is simply trying to get rid of excess heat as quickly as possible. For many women, this feels like a sudden wave of heat, f

When people hear the word estrogen, most immediately think about fertility, menstrual cycles or menopause. But I think it's time we started looking at estrogen differently. Estrogen is not simply a reproductive hormone. It is a whole-body hormone that influences many systems throughout the body, including our bones, muscles, heart, blood vessels, brain, metabolism and connective tissues. This is why the decline in estrogen during perimenopause and menopause can have effects that reach far beyond the reproductive system. As estrogen levels decline, we see increased risks of conditions such as osteoporosis, cardiovascular disease and metabolic changes. Researchers are also investigating its role in cognitive health and other aspects of healthy ageing. This tells us something important. Estrogen isn't just involved in fertility, it plays a role in maintaining the health of many different tissues throughout the body. We need to change the conversation For many years, menopause and estrogen

Strength training for your brain When most people think about protecting their brain as they get older, they think about puzzles, reading, learning new skills, or keeping mentally active. And while those things are important, research is increasingly showing that there is another factor that may play a major role in maintaining cognitive health as we age: Muscle strength. Recent research suggests that the stronger we are, the lower our risk of cognitive decline and dementia later in life. A recent meta-analysis reviewing 41 studies found that age-related muscle loss was associated with a higher risk of cognitive decline and dementia. In other words, people who lose muscle as they age appear more likely to experience problems with memory and thinking skills than those who maintain their muscle mass and strength. This is one of the many reasons why strength training becomes increasingly important as we get older. What does grip strength tell us? One of the simplest ways researchers asses

I’ve worked with women, bodies, and health for over 20 years. And the more research that emerges, the clearer it becomes that supplements are something we women almost never talk about, even though they might deserve a permanent place in our health toolbox. Take Creatine Not as a “bodybuilder product.” Not as something that only belongs in the fitness industry. But as a simple, well-documented supplement that can support women’s muscles, bones, brain, energy and daily function throughout life. And I’m not writing this because “all women should take creatine.” I’m writing it because I’ve started taking it myself. Not as an experiment. But because my own body, like many of yours, has changed. And then my doctor actually recommended it. When the body changes with age I feel it clearly now: My muscle mass isn’t what it was when I was 25 or 35. I get tired more quickly. My recovery takes a bit longer. And even though I train, move, eat well and take care of myself, I can feel that my body n

- Isometric training is the ultimate champion in lowering blood pressure Recent research reveals that isometric training os the ultimate champion in lowering blood pressure - both systolic and diastolic! Compared to other workouts like interval training such as cycling, aerobic training like running, and strength training, isometric exercises take the crown. All it takes is a 2 - minute wall squat or plank, following by a rest of 1-4 minutes, repeated 4 times, 3 times a week. If you're short on time but high on blood pressure, this routine is your new best friend!