Women may experience menopause as an inevitable biological change, but their health during and after this transition is significantly influenced by habits formed in their 20s, 30s, and 40s. Dr. Robin Berzin, founder and CEO of Parsley Health, identifies four common longevity mistakes that can have substantial consequences later in life, particularly after menopause.
Strength Training Neglect
For decades, women were often advised to prioritize cardio over strength training, with the concern that lifting weights would lead to bulkiness. Berzin states this advice has not aged well, as muscle is crucial for longevity. It plays a vital role in regulating blood sugar, supporting metabolism, strengthening bones, and preserving balance, mobility, and independence as individuals age. One study followed nearly 29,000 older women for 12 years and found that those who engaged in 20 to 59 minutes of strength training weekly had a 29% lower risk of death compared to those who did none. Berzin emphasizes that the focus in one's 30s and 40s should be on building muscle. While federal guidelines recommend muscle-strengthening activities at least two days a week, new research suggests 90 to 120 minutes of strength training per week may be optimal for healthy aging.
Misinterpreting Metabolic Health
Many women assume that having normal fasting glucose and HbA1c levels indicate they are metabolically healthy. However, Berzin explains that metabolic dysfunction develops gradually. The body can compensate for insulin resistance by producing more insulin, keeping blood glucose within normal ranges for years. This means metabolic issues can exist long before they cross a diagnostic threshold for diseases like Type 2 diabetes. Furthermore, while men are generally more prone to Type 2 diabetes, research suggests women with the condition may face a higher risk of complications, including heart and kidney disease, stroke, depression, and anxiety.
Ignoring Cardiovascular Risk
Heart disease remains the leading cause of death for women, and menopause significantly alters the cardiovascular landscape. Berzin notes that warning signs can be subtle and may appear in routine bloodwork. Factors such as LDL cholesterol and ApoB can increase during the menopause transition due to hormonal changes. Many women are unaware of the significant threat posed by heart disease, which is responsible for one in three deaths among U.S. women annually, yet only 44% recognize it as their greatest health threat.
Chronic Stress and Poor Sleep
Sleep is essential for critical metabolic, hormonal, cardiovascular, and neurological maintenance. Consistently insufficient sleep can lead to consequences beyond mere fatigue. Berzin points out that normalizing five- or six-hour sleep nights due to career demands, childcare, or caregiving responsibilities can lead to cumulative effects on metabolic health, mood, cognition, and cardiovascular risk by midlife.
Chronic stress exacerbates these issues. As estrogen and progesterone decline during menopause, the body may lose some of its natural ability to buffer the effects of cortisol, the stress hormone. Years of chronic stress and sleep deprivation can make it harder for the body to cope, potentially leading to increased fatigue, metabolic changes, and more intense menopausal symptoms.
“Women spend decades putting themselves last and then arrive at menopause wondering why their bodies suddenly stopped cooperating,” Berzin said. “Often, the body has been sending signals for years.”
