Choosing teeny tiny health goals and why that matters during the menopause transition
This week, I’ve been confined to bed with a severely infected tooth. I’m currently on two strong antibiotics and "looking forward" to getting it treated next week. Just before my tooth got really bad, I had a regular check-up with my doctor.
Cardiovascular Health and Menopause
We had a long chat about my cardiovascular health—both my blood pressure and cholesterol have risen in the last couple of years. This is very common for peri/post-menopausal women, by the way, and both can be silent, so please get regular checks! We discussed the lifestyle changes I could make, and we’ll reassess things in three months. I walked out with a mildly sore tooth but feeling very motivated to make a few big lifestyle changes.
The Cycle of Health Overhauls
At 4 am the next morning, I woke up with a severely swollen face and 10/10 pain, and my healthy plan went straight out the window.
This scenario is all too common for women, especially as we reach middle age. Something happens—clothes don’t fit properly, blood tests reveal issues, or a friend gets diagnosed with a serious illness—and we decide to overhaul everything all at once. We go on strict diets, sign up for gym memberships, and promise ourselves to get up an hour earlier every day. Then, life throws a curveball, and all our plans get derailed. We lose motivation, and the big plans are abandoned until the next health scare. And so, the cycle begins again.
The Impact on Mental Health
This approach isn't just bad for our physical health; it also takes a toll on our mental health. We start to believe we are “unmotivated,” “lazy,” or incapable of sticking to anything. This self-doubt can stop us from even attempting to make changes in the future.
Start Small for Sustainable Change
As a personal trainer and health coach, my advice is to start small. Smaller than you think. If you plan to do 10 minutes of meditation a day to reduce stress, start with 5 minutes instead. If you want to walk for 30 minutes every day, begin with a 15-minute walk three times a week. If you aim to lift heavy weights, start with resistance bands. If you want to move your body more, put on your favourite song and dance for 5 minutes instead of forcing yourself to attend a 45-minute HIIT session at the gym. If you want to eat healthier start by making one meal a day as nutrient rich as you can.
Conclusion: Set Teeny Tiny Goals
Start there.
When we set big, ambitious goals and life gets in the way, failure not only makes us feel bad about ourselves but also deprives us of the physical benefits.
So, what’s your teeny tiny health goal for the week? Comment below.
And if you need support to set and stick to wellness goals during the menopause transition, check out my private coaching program here.
Physical Activity tip of the week - Yoga
One way to take a teeny tiny action for your health is to book a yoga class. If you haven’t tried my classes, I promise they are gentle and I do my best to make them accessible for all levels, body shapes and ages. I teach 3 classes a week - at King River Hall, the Library, and in Little Grove. Click here to book.
Wellbeing team tip of the week - “The Feel Good Fix” book
I’ve started reading this book while in bed, dreaming of the day I feel well enough to exercise! (It won’t take long). “The Feel Good Fix” offers short (you might say teeny tiny) wellbeing hacks so that you can add them into a very busy life. I have to say this book has really inspired this week’s post. You can borrow it from the library or buy a copy for yourself.
Stress Management tip of the week - santosha (contentment)
Santosha is a sanskrit word meaning contentment and is an important yoga principle. I’ve struggled with santosha this week. Yes, I was very unwell, and it was also my birthday. I had plans with family, had looked forward to spending time with my work colleagues on the day, and felt great about turning 51. For most of the week, I felt annoyed, unfairly treated by the Universe, and sick. Luckily there were moments of santosha, I just had to look for them. My very good friend Sara looked after me, I had sunny moments at the beach, my mum brought me soup. Sometimes we just have to look for moments of santosha so we feel better, even if we can’t change our situation.
Gentle Nutrition tip of the week - healthy breakfast
I was able to start one of my healthy changes this week, by eating this breakfast. I’m usually a toast girl, but muesli with yoghurt and berries is an exceptionally good breakfast for people in the menopause transition. Check out my reel on Instagram to find out why. You don’t need an account to view it or read the caption.
