UBCNews - Business - Finding Confidence In Change: How To Dance Through Menopause With Positivity

Episode Date: November 17, 2025

Welcome back, everyone! Today we're talking about a topic that affects millions of women but doesn't always get the attention it deserves - finding confidence during menopause. I'm really excited about this conversation because, you know, menopause is often framed as something to just survive, but what if we could actually thrive through it? Wordsmith World City: Big Spring Address: Texas Website: https://bettyjohansen.com/

Welcome back, everyone. Today we're talking about a topic that affects millions of women but doesn't always get the attention it deserves, finding confidence during menopause. I'm really excited about this conversation because, you know, menopause is often framed as something to just survive, but what if we could actually thrive through it? Absolutely, and that's exactly the shift we need to make.

Menopause is a natural biological process, usually happening between ages 45 and 55, with the average age being around 52. But the narrative around it has been so negative for so long. It's not a decline. It's a transformation that can bring clarity, strength, and a whole new sense of self. I love that reframe. So let's start with something foundational. The mind-body connection during menopause.

How does that awareness actually build confidence? Great question. The thing is, hormonal changes during menopause don't just affect your body. They impact mood, cognition, and mental well-being, too. When estrogen and progesterone levels drop, many women report experiencing depression, anxiety, foggy thinking, and negative body image. All of these chip away at confidence. But here's the key. When you understand what's happening, you gain control back. Right. Knowledge is power. So recognizing that these changes are normal and not something you're doing wrong? Exactly. Once women realize that loss of confidence is connected to these hormonal shifts and not some personal failure, they can approach it differently. Self-care becomes vital. Regular exercise, balanced nutrition, and quality sleep can dramatically improve mood, focus, and energy levels. This means nurturing both body and mind. I remember when one of my close friends hit perimenopause and called me saying she felt like she was losing her mind. Once she learned what was actually happening hormonally,

she felt so much relief and could start making changes. That's such a powerful example. And speaking of exercise, let's talk about strength training specifically. I know that's become a really important recommendation for women in midlife. Why is maintaining muscle so critical at this stage. Well, here's something most people don't realize. We start losing muscle mass at a rate of about 3 to 8 percent per decade after age 30, and this loss can accelerate significantly after 60. Menopause compounds that loss even further. This isn't just about aesthetics. When you lose muscle, your metabolism slows down, your balance suffers, and your bones become more vulnerable. strength training helps protect against all of that.

So what exactly counts as strength training? I think, um, a lot of women hear that term and picture themselves in a CrossFit gym, lifting enormous barbells. That's such a common misconception. And honestly, if CrossFit gyms were the only option, I'd be in trouble too. Strength training is anything that requires you to use your muscles purposefully, lifting groceries, gardening with heavy bags of soil, even doing squats onto your chair when you stand up from your desk. The goal is finding joyful movement that builds strength in ways that fit your life.

I see, go on. What matters is consistency and intentionality. You want to engage your muscles regularly in a way that feels sustainable, not overwhelming. That point about sustainable movement sets up our next piece, managing stress hormones. But first, a quick word from our sponsor. Looking to deepen your spiritual walk during this powerful season of life? Join author Betty Johansson on a transformative journey through her guide, dancing through menopause.

Rather than viewing menopause as something to endure, Betty invites you to dance through it with strength, wisdom, and grace. Her holistic approach blends practical strategies from managing hot flashes and maintaining a healthy weight to stabilizing mood with biblical encouragement and a mindset of renewal. Learn more at bettyjohansson.com. Picking up on sustainable movement, how do cortisol levels play into the exercise conversation for menopausal women?

The research shows that three 40-minute sessions weekly is kind of that sweet spot, Keeping workouts around 40 minutes helps manage cortisol levels, which is especially important during menopause when hormonal fluctuations can lead to higher stress responses. Shorter high-intensity sessions can also be effective. The key is avoiding excessive cardio, which can actually increase cortisol. I'd rather see someone do shorter sessions more frequently than aim for perfection and do nothing. Makes sense.

And what about women who feel like they've already missed too many workouts this week? That all or nothing thinking can be, uh, paralyzing. Oh, definitely. I always encourage women to investigate gently. Why didn't the workout happen? Was there fear, time constraints, or something else? Then we look at how to adjust. Maybe instead of 30 minutes, we start with just 10.

Or we integrate movement into daily routines, like doing squats every time you get up from your chair. Finding joy in movement and making it simple leads to significant fitness improvements over time. I think that's huge, that idea of redefining what strength looks like in midlife. Have you ever felt like the images we see in fitness media just don't match real life for most women? Absolutely.

We've been taught that exercise is punishment or something we do to change our bodies, but moderate physical activity like walking or yoga can reduce cortisol levels and help you feel more grounded. When you shift the focus to how strong you feel rather than how you look, everything changes. Put another way, midlife fitness is really about feeling capable and energized in your daily life, and midlife can genuinely be the most empowering stage yet. Mm-hmm. Interesting. And beyond the physical piece, what about the support networks?

How do relationships factor into building confidence during menopause? Support networks are vital, connecting with others going through similar experiences, whether in support groups, online communities, or just with friends and partners, provides emotional support and practical insights. Research shows that support from family, friends, and partners is linked to a decrease in the severity of menopause. symptoms. You don't have to go through this alone. And sometimes professional guidance helps too, right? Absolutely. Consulting with health care providers or therapists can offer personalized advice and tools to boost self-confidence. Sometimes just having someone validate your experience

and help you develop coping strategies makes all the difference. Building that toolkit of resources matters. So to everyone listening who's in this phase or approaching, it. What's the one mindset shift you'd encourage them to make? Accept change and redefine your identity. Menopause is an opportunity to declutter identities that no longer fit and look at different aspects of yourself. This is a time to pursue passions without societal constraints, to be helpful, adventurous, or whatever feels authentic. This transformation brings wisdom and experiences that deserve to be celebrated, not hidden.

That's beautiful. So menopause becomes less about what you're losing and more about what you're gaining, confidence, clarity, and a renewed sense of purpose. Thanks so much for this empowering conversation today. Thank you. Remember, thriving through menopause with confidence is absolutely possible when you prioritize self-care, stay connected, and accept this remarkable. phase of life.