In my 40s I had my dream job as an orthopaedic surgeon, had just had a baby, and was at what I saw as my peak fitness. But then at 47 I completely hit a wall. I did not feel like myself, I had my first night sweats, I wasn’t sleeping; I couldn’t think clearly, I was enraged all of the time. I now know that this was perimenopause, but at the time – and even as an ageing specialist – nobody was talking about this.
When I finally understood what was happening, I decided to get ahead of these midlife changes. I started taking HRT, which helped, but it didn’t magically solve everything. Through my own research and protocols that I’ve developed, I feel like I’ve gone from menopause misery to mastery.
Write down what you’re eating – you probably need more protein and less carbs
I used to eat in a way that I saw as healthy, but it wasn’t really supporting me and my health fully. I now focus on the three key macronutrients – protein, carbohydrates and fats – and then build out with micronutrients in whole foods.
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Crucially you are focusing on macros, not calories, as in other diets. If we focus on calories alone, you can eat a bag of Cheetos that has 500 calories of garbage, or you can eat 500 calories of dense, high nutrient whole foods that’s going to fill you and actually do something for your body.
So if we focus on nine fruits and vegetables a day, we’re going to get the antioxidant leafy vegetables, we’re going to get the high-fibre fruits, and seeds like chia and flax all matter too. Getting the variety while still eating quantities that are beneficial – this helps to manage those midlife symptoms.
Exercise is more than just cardio – and warming up has never been so important
F is flexibility and joint range of motion, something that even the most die-hard exercise enthusiasts often overlook.
Flexibility and joint range of motion can take many forms – it can be static stretching, dynamic stretching, yoga or tai chi. But it must be done regularly, ideally every day.
Dr Vonda Wright wants us to re-think what we know about ageing
A is for aerobics. We have to maintain our hearts, but not in the way we always have.
But professional athletes don’t gun it every day. Instead athletes instead do 80 per cent of their work in lower heart rate based training to build endurance, metabolic flexibility, mitochondrial health, and then they put in near maximum workouts. So that’s what I prescribe, the 80/20 system.
Lift with purpose
C is for carry a load aka weight lifting. In midlife and beyond, our goal has to be strength and power, which means building our neuromuscular pathways and our actual muscle strength so we can get up out of a chair unassisted, or lifting our grandchildren, or being able to live independently.
Power also means the ability to be explosive with movements, so plyometric exercises (aka box jumps, squat jumps and so on) also augment those compound lifts, helping increase strength and bone mass.
It’s usually a fatal fall that gets us in old age, at least from the musculoskeletal standpoint. And equilibrium and balance can be totally retrained. I teach people how to do that by practicing balance every day (try standing on one foot while you brush your teeth) and doing agility drills like the same foot speed exercises we do with pro athletes. These only take a few minutes and can go at the end of sprints.
It’s never too late to start
While the sooner you can start this the better to set us up for later life. It is never too late to completely transform with a daily investment in your health.
Unbreakable: A Woman’s Guide to Aging with Power by Dr Vonda Wright is on sale now in hardback and audiobook. Dr Wright will be appearing at events in London, Manchester and online on 15th and 16th September. www.seedtalks.co.uk/tickets
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