Embracing Change: How Karen Karlsen Conquered Menopause Symptoms Through Lifestyle Adjustments
Menopause can be a challenging period in a woman’s life, marked by a range of physical and emotional symptoms. Many women navigate this transitional phase feeling overwhelmed, but for Karen Karlsen, a 60-year-old content creator and certified macro nutrition coach, menopause turned out to be a time of transformation and empowerment. After being diagnosed with prediabetes at 53, Karlsen made significant lifestyle changes, which she credits for alleviating her menopause symptoms and promoting overall well-being.
The Wake-Up Call
Karen’s journey began at 48 when she was informed she was entering perimenopause after seeking medical advice for night sweats and mood swings. At that point, her exercise routine was minimal, consisting mainly of yoga classes and walking during her daily errands. However, five years later, when her doctor diagnosed her with prediabetes—affecting nearly 38 percent of the U.S. adult population, as reported by the CDC—Karlsen realized she needed a radical change.
"This was a wake-up call," Karlsen recounts, reflecting on her health journey. Her determination to reclaim her health prompted her to eliminate processed foods, begin a rigorous strength-training routine, and reduce her alcohol consumption. Today, Karlsen shares her story and health tips on social media under the handle @thisboomermom, inspiring countless others who may be facing similar struggles.
A New Approach to Fitness
One of the cornerstones of Karlsen’s transformation has been her commitment to regular exercise. At 53, she described her body as "skinny fat," with only 30 percent muscle mass, according to a body scan. Armed with this knowledge, she joined an online fitness program and began dedicating herself to her health.
Initially, she started with 30-minute workouts but gradually increased her routine to one hour of strength training five days a week. Karlsen emphasizes the misconception that busy errands and daily activity equate to being fit. Instead, she learned that true fitness involves focused and intentional exercise.
"I lift as heavy as I can and do a little walking," she shares, highlighting the importance of strength training for maintaining muscle mass and bone density, especially for women going through menopause.
Diet: Fueling the Body
Along with exercise, Karlsen made significant dietary changes after her diabetes diagnosis. She eliminated processed foods and sugar, opting for whole, nutrient-dense foods. Her diet now includes plenty of fruits, vegetables, nuts, seeds, beans, and lentils.
"I eat high fat and at least 100 grams of protein per day. I also avoid stodgy carbs," she explains. Research indicates that hormonal changes during menopause can influence a woman’s appetite and cravings, which makes nutrition all the more critical during this time.
Melissa Sookia, founder of LIVVE, an online menopause clinic, elaborates on how hormonal shifts affect diets, noting that lower estrogen levels often result in increased fat storage, especially around the abdomen. By focusing on her nutrition, Karlsen combats these changes proactively.
Reducing Alcohol Consumption
Another important lifestyle shift that Karlsen made was cutting back on alcohol. In her thirties and forties, she often enjoyed two glasses of wine in the evenings. However, she found that alcohol consumption exacerbated her menopausal symptoms, such as brain fog.
"I might have two glasses of wine per month if that," she states, emphasizing the clarity and energy she has gained from reducing her intake. A study cited in 2020 indicates that many women tend to increase alcohol consumption during peri- and postmenopausal stages, potentially leading to other health concerns. Karlsen encourages women to reconsider their alcohol habits as part of their self-care during menopause.
Supporting Women During Menopause
Karlsen’s experience resonates with many women, particularly those who might find themselves struggling with common menopausal symptoms such as hot flashes, mood swings, and sleep disturbances. A staggering 46 percent of women reported that their periods stopped before age 50 and nearly half cited negative experiences related to menopause, according to a 2023 YouGov poll.
Dr. Rosie Khan, a practitioner specializing in women’s health, offers a supportive perspective: "Adopting a healthy lifestyle is crucial for women experiencing perimenopause or menopause, whether they are taking HRT or not. It not only helps ease common symptoms but also supports overall health and long-term well-being."
Five Lifestyle Tips to Navigate Menopause
In line with Karlsen’s journey, Dr. Khan outlines five essential lifestyle tips that can help women effectively manage menopausal symptoms:
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Prioritize Sleep: Aim for seven to eight hours of quality sleep each night, which can significantly improve mood and reduce fatigue.
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Stay Active: Engage in regular physical activity, including strength training and cardio, to help manage weight, improve mood, and enhance overall health.
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Balanced Nutrition: Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains, while limiting ultra-processed foods, caffeine, and alcohol.
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Manage Stress: Incorporate mindfulness and relaxation techniques, such as meditation or deep breathing, to alleviate stress and anxiety.
- Seek Support: Build a supportive network, whether through friends, support groups, or healthcare professionals, to share experiences and gain guidance during this phase.
Conclusion
Karen Karlsen’s empowering journey showcases the profound impact of lifestyle changes on menopausal symptoms. With her dedication to fitness, nutritious eating, and mindful living, Karlsen not only transformed her health but also became a beacon of support for others navigating similar experiences. As more women like her share their stories, it’s clear that the path through menopause can be one of strength, resilience, and newfound vitality.
