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Okay, so I'm being a bit sarcastic with that meme ... I'm pretty average looking.

So here’s the scoop on me.

Keep me stimulated on all levels: I'm as much interested in what's in your brain as what is protruding from your groin. Looking for the right combination of personality, intelligence, sexiness, humor, physique and humility. In other words, the Unicorn.

Physically, I tend to be attracted to men who are 5’10” or taller, athletic, short, dark hair. Bonus hottie points for a goatee, but if you’re restricted to no facial hair because of military, police or other job rules, that’s cool too. 45-60 is an ideal age range for me. My ultimate desire is to find a monogamous LTR, and yes, I know I will never find it here. No condescending lectures please. Hint: debating, badgering or criticizing anyone on this site about their preferences is not cool. I block freely if someone gets weird with me or if they are just too stalkerish - you have been warned.

Physically, I am not athletic or svelte. I’m 5’8” tall, curvy and post-menopausal. This means I’m not built like a female body-builder, my skin isn’t taut, my boobs aren’t perky. I stay active but I’m not a gym rat. Salt-n-pepper hair, sometimes looks more salt than pepper, depending on the light. Not drop-dead gorgeous, but not homely either.

I’m not into a bunch of kinks. If you are a man and have photos of yourself dressed like a woman, we’re not suited for each other. If you are on this site as a couple, we’ll never be more than chat buddies, at best.

For those who give a rat's ass, I'm basically an INTP personality (Introverted Intuitive Thinking Perceiver). Look it up if you’re unfamiliar with personality types.

I have one health issue that often deters potential suitors looking for quick sex; I’ll leave it at that. It’s a very private matter that I do not discuss in print.

Just looking for a few good chat friends, or maybe one special friend, so don't get needy. As a general rule, DON'T hit me up for chats if you're working on your morning or midnight-hour wood. Also don't anticipate anything beyond a non-sexual friendship from me if you are MARRIED or ATTACHED.

If I don't respond to your IM on your first (or 2nd or 3rd) try, it might be the fault of this site. If I don't respond to your continual IMs, it means I'm not interested. Take the hint and move on please...I'm really not into you.

If you ask me for a pic in chat, you need to be willing to share one first. I'm not interested in seeing your private-reserve dick pics, and no, I don't have naked pics to share, get over that.

In my ideal world, I’d live with a view of both the mountains and the ocean, in a warm but not humid climate, lots of sunshine. I currently do not live in any of those biomes.

I enjoy blogging, sharing my thoughts … it’s a release for me that I don’t have elsewhere. I also enjoy reading other thoughtful and humorous blogs, written in English. In my private life, I enjoy digging in the dirt to grow things, movie-going, and my preference in fiction is historical novels, who-dunits, psychological thrillers, etc.

I still work full-time, and am hoping to leave that life next year. I’ll always work, but the second version will be on my own terms and of my own design.

Congratulations, you made it all the way to the end! If you still want to IM me, open with this line: "I made it all the way to the end!"
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I'm gonna love you (song lyrics)
Posted:Nov 16, 2018 3:42 am
Last Updated:Nov 16, 2018 7:38 am
27 Views

I found myself dreaming
In silver and gold
Like a scene from a movie
That every broken heart knows
We were walking on moonlight
And you pulled me close
Split second and you disappeared
And then I was all alone
I woke up in tears
With you by my side
A breath of relief
And I realized
No, we're not promised tomorrow
So I'm gonna love you like I'm gonna lose you
And I'm gonna hold you like I'm saying goodbye
Wherever we're standing
I won't take you for granted
'Cause we'll never know when, when we'll run out of time
So I'm gonna love you like I'm gonna lose you
I'm gonna love you like I'm gonna lose you
In the blink of an eye
Just a whisper of smoke
You could lose everything
The truth is you never know
So I'll kiss you longer baby
Any chance that I get
I'll make the most of the minutes
And love with no regrets
Let's take our time to say what we want
Here's what we got before it's all gone
'Cause no, we're not promised tomorrow
So I'm gonna love you like I'm gonna lose you
I'm gonna hold you like I'm saying goodbye
Wherever we're standing
I won't take you for granted
'Cause we'll never know when, when we'll run out of time
So I'm gonna love you like I'm gonna lose you
I'm gonna love you like I'm gonna lose you
I'm gonna love you like I'm gonna lose you
I'm gonna hold you like I'm saying goodbye
Wherever we're standing
I won't take you for granted
'Cause we'll never know when, when we'll run out of time
So I'm gonna love you like I'm gonna lose you
I'm gonna love you like I'm gonna lose you

Songwriters: Caitlyn Elizabeth Smith / Justin Michael Weaver / Meghan Trainor
Like I'm Gonna Lose You lyrics © Warner/Chappell Music, Inc, Downtown Music Publishing, BMG Rights Management
1 comment
Blockistan
Posted:Nov 16, 2018 1:09 am
Last Updated:Nov 16, 2018 4:07 am
202 Views

I consider the block feature on this site one of the most useful, for a variety of reasons. How about you?

Tell us how many people you have blocked.
None
1-5
6-10
11-20
20-50
50 or more
Hundreds, I've stopped counting
I can't afford to lose anyone's attention ... I will never block
There's a block feature???
I pre-emptively block just so someone who LOOKS annoying will never contact me
13 Comments , 36 votes
When I reincarnate ...
Posted:Nov 15, 2018 4:09 pm
Last Updated:Nov 16, 2018 12:46 am
103 Views
This is who I want to look like ...

5 Comments
Meme of the Day (MOD)
Posted:Nov 15, 2018 3:55 pm
Last Updated:Nov 15, 2018 5:14 pm
128 Views
10 Comments
Meme of the Day (MOD)
Posted:Nov 14, 2018 3:02 pm
Last Updated:Nov 15, 2018 4:06 am
193 Views
6 Comments
Such a thing? Icelandic Phallological Museum
Posted:Nov 14, 2018 1:32 am
Last Updated:Nov 15, 2018 3:49 pm
263 Views

"The Icelandic Phallological Museum (Icelandic: Hið Íslenzka Reðasafn), located in Reykjavík, Iceland, houses the world's largest display of penises and penile parts. The collection of 280 specimens from 93 species of animals includes 55 penises taken from whales, 36 from seals and 118 from land mammals, allegedly including Huldufólk (Icelandic elves) and trolls. In July 2011, the museum obtained its first human penis, one of four promised by would-be donors. Its detachment from the donor's body did not go according to plan and it was reduced to a greyish-brown shriveled mass that was pickled in a jar of formalin. The museum continues to search for "a younger and a bigger and better one."
~~~
From: Wikipedia contributors. (2018, November 3). Icelandic Phallological Museum. In Wikipedia, The Free Encyclopedia. Retrieved 09:30, November 14, 2018, from https://en.wikipedia.org/w/index.php?title=Icelandic_Phallological_Museum&oldid=867047356
6 Comments
That time of year ... that time of life
Posted:Nov 13, 2018 3:26 pm
Last Updated:Nov 15, 2018 3:50 pm
299 Views

I was talking to a colleague at work today during a brief coffee break, about Thanksgiving plans, family and such. She mentioned her plans which included getting together with some of her siblings, and her grandkids. She mentioned that while she had 7 sibs, families have drifted apart geographically, emotionally and in capacity to get together like they used to.

It made me smile to think of Thanksgiving and Christmas memories of the past ... how my (late) sister and I used to travel to downtown Chicago the day after Thanksgiving, every year like clockwork, to shop for Christmas presents, to eat lunch at the dime store (Woolworth's) and to look at the heavily-decorated department store windows with their Christmas scenes. We traveled by train back then, from the 'burbs to the city, and the trip back home after the day's events was delicious ... lots of shopping, beautiful things to see and shop for, sometimes less-than-desirous weather .... but always wonderfully exhausting.

Then a bit of melancholy swept over me. My parents are long gone, my sister too. My kids aren't close by, and my husband passed almost 10 ago. Those beautiful childhood memories of family, special activities and the holidays are all I have left, and the people are gone. As I age, I understand more and more how the elders among us sometimes start to look forward to death ... it is their desire and hope to be with their departed loved ones again, to return to the love and comfort of their youth.

I know .. not everyone had an idyllic childhood, not everyone has good and beautiful memories. And not saying at all that I'm hoping for an imminent death, lol.

I guess just talking out loud ... and maybe more than anything ... writing a 'thank you' to God and the Universe for blessing me with the childhood I had and the family I had.

Happy Holidays everyone ... hug someone today and make a memory.
11 Comments
Dear Standard Member
Posted:Nov 12, 2018 10:34 am
Last Updated:Nov 15, 2018 12:03 am
394 Views

Okay Standards,

I get it .. you 'can't' read blogs, read profiles, etc etc. Not sure if that's entirely true but I'm not debating the logistics of that here.

If you absolutely MUST continue to hound IM Gold members, despite the Gold's request that you understand who you are IM-ing, why not just spring for one month of Gold ? Is anyone really that poor that they can't scrape together $30 +/- to satisfy their curiosity?

No, going Gold is NOT going to guarantee that you get laid, so what? Do you get that guarantee anywhere?? And where does it say that on this site anyway? All I see is "Hookup, Find Sex or Meet Someone Hot Now." I suspect that AdultFriendFinder 'guaranteeing' sex is tantamount to pimping, lmao, and I kind of doubt they'd set themselves up for that legal debacle.
15 Comments
The Art of the Compliment (an article)
Posted:Nov 11, 2018 3:06 pm
Last Updated:Nov 12, 2018 11:56 am
365 Views

The Art of the Compliment: Everyone needs to know how to give and receive compliments. By Hara Estroff Marano, https://www.psychologytoday.com/us/articles/200403/the-art-the-compliment

Compliments are one of the most extraordinary components of social life. If given right they create so much positive energy that they make things happen almost as if by magic. They ease the atmosphere around two people and kindly dispose people to each other. Of course, there is a way to give them. And, just as important, a way to receive them. And everyone needs to know how to do both.

Compliments derive from taking notice of praiseworthy situations and efforts. So they are a mark of awareness and consciousness. We need to cultivate awareness of the good developments that are all around us.

Once praiseworthy situations are noticed, the awareness needs to be spoken. In other words, the compliment needs to be put forth into the world in spoken form. We deliver praise. People benefit from being the objects of compliments, but we also benefit being givers of them. Recipients benefit from knowing that we notice and learning that we value them. So compliments are powerful in motivating continued efforts. People strive to do more of what brings praise from others.

Focusing on and noticing the good qualities in the world around us gives our moods a boost all by itself. Plus, it is a kind of cognitive training, a training of attention. In addition, compliments amplify positivity; they not only deliver positive effects to others, those effects bounce back on us, ramping up the positive atmosphere we breath.

Compliments are little gifts of love. They are not asked for or demanded. They tell a person they are worthy of notice. They are powerful gifts. But compliments work only if they are sincere reflections of what we think and if they are given freely and not coerced. Compliments backfire if they are not genuine. And faux flattery is usually highly transparent. A false compliment makes the speaker untrustworthy; it raises suspicions about motives. And that can undermine a whole relationship.

The art of the compliment is not only a powerful social skill; it is one of the most fundamental. You don't need to be an expert to do it well. You just need to be genuine. Compliments are in fact one of the finest tools for acquiring more social skills, because the returns are great and immediate. They escalate the atmosphere of positivity and become social lubricants, fostering the flow of conversation and advancing communication by enhancing receptivity.

Because compliments make the world a better place, everyone needs to learn how to compliment. For starters, they must be genuine. The more specific they are, the better. "The way you handled that question at the meeting was brilliant. You really refocused the discussion onto our plans."

Compliments work best when they are forthright and not incidental. So you need to clear a little space for a compliment and deliver the praise as a statement. Compliments on appearance are fabulous for making people feel good and help put people at ease. But they don't work in situations where appearance isn't an issue. Telling a colleague she looks fabulous is always good, except in a meeting about strategic planning or anything else.

If compliments are a gift from a donor, their reception is equally a gift—a return gift to the giver. How a compliment is received can invalidate both the giver and the observation that inspired it.

Sadly, too many women discount compliments. Perhaps you've been in this situation yourself. Someone says, "Wow, you look great today." And you say, "oh, but I feel so fat (ugly) today." Or you get complimented on an outfit and you say, "Oh, this old thing, I've had it for years." Or someone says, "Hey, you gave a really good presentation." And you say, "oh, I just slapped some stuff together in five minutes." Such answers instantly suck the positivity out of the air and deflate the donor. They make the giver feel stupid for noticing and commenting on something so unworthy of praise. They totally invalidate the person's judgment. At the very least, they create social awkwardness.

There is only one way to receive a compliment—graciously, with a smile. The art of receiving a compliment teaches us an important lesson about life. It tells us that how we feel is highly subjective, known only to us. And it isn't necessarily observable to the world. And often the world is better off without knowing how we personally feel. And so are we. Because the positive atmosphere created by a compliment, if we allow ourselves to inhale it, can be powerful enough to transform our feelings.

~~~
18 Comments
Bohemian Rhapsody
Posted:Nov 11, 2018 5:33 am
Last Updated:Nov 11, 2018 7:22 am
354 Views

I went to see the film, "Bohemian Rhapsody" last night 'cause I'm a fan of Queen's music, albeit a late fan (I was never a music-obsessed young adult like so many of my peers were.)

I will say that without being a died-in-the-wool follower of Freddy Mercury, including his childhood story, the portrayal of him as a young adult in the movie is foreign to me. The long hair, the extremely effeminate treatment of his persona is ... well, something you have to accept and take on faith that it's true to what was his real self.

The actor portraying Freddy does evolve by the end of the movie to looking and moving very much like what we know of Mercury's last performances and life, so much so, that if you didn't know it was acting, you'd swear that in some scenes, it was Mercury himself.

This isn't a true 'blockbuster' movie but it is a subtle and good 'go-see.'
1 comment
21 Best Ways To Change Your Habits So You Can Stop Feeling Bad About Yourself (an article)
Posted:Nov 11, 2018 4:29 am
Last Updated:Nov 15, 2018 4:05 pm
356 Views

Habits are hard to make or break.

It takes time and effort to install new systems in your life. But once installed, they become effortless as they become part of your life.

You must understand the principle of sacrifice. To gain something, you must let go of something. You can’t have everything in life all at once. You must choose your focus and priorities.

With that said, let’s get to the best tactics for building or breaking habits:

1. If X Then Y
Pair a situation with a habit or pair two habits together. For example, If you feel hungry in between meals, grab fruits and nuts instead of unhealthy snacks.

2. Every X
Create rituals. For example, every Sunday, do a weekly review of your habits.

3. Link A Good Habit With A Reward
First, identify the cue of a bad behavior, then replace the behavior with a good one and reward yourself. But be careful to not make your rewards unhealthy.

Keep a list of all the rewards you can think of and use them to reward good behavior.

You can also use a point system. For example, if you do a good habit, you get X points. Using those points, you can buy different levels of rewards for yourself.

4. Break Bad Habits By Identifying The Cue And Routine
Either cut out the cue from your life or replace the routine with a healthy one. Then, reward yourself for NOT doing a bad behavior.

5. Keystone Habit
Identify one habit that will set you up for success for the full day.

When you start your day poorly, you feel less motivated to do other things the way you intended to do. But if you start your day with good habits, it builds momentum so you’re more likely to stay driven to continue good behaviors throughout the day.

Your keystone habit could be — doing a morning ritual, working out, eating a healthy breakfast, meditating, etc.

6. Micro Habits
Make it extremely easy for you to start a good habit. Instead of setting big goals for the day, start small to remove the friction of doing a good habit.

7. Beware Of The Licensing Effect
In a study, one group walked around a campus as exercise and the other walked as a fun activity.

Then, they were offered chocolate pudding to eat. The group that was told that the purpose of the walk was to get some exercise ended up eating 35% more chocolate pudding than the other group because those people thought they had the license to eat it.

Allowing yourself to do something bad because you did something good is called as licensing effect which is a wrong way to reward a good behavior.

8. Beware Of The Present Bias
In the famous marshmallow study, children were offered a choice between one small reward provided immediately or two small rewards (i.e., a larger later reward) if they waited for a short period, approximately 15 minutes, during which the tester left the room and then returned. (The reward was sometimes a marshmallow, but often a cookie or a pretzel.)

In a follow-up study, the researchers found that children who were able to wait longer for the preferred rewards had better life outcomes, as measured by SAT scores, educational attainment, body mass index (BM, and other life measures.

We often sacrifice our future for the present. Present bias is thinking about the present self and ignoring the future self. Think long-term and make the life easier for your future-self.

9. Beware Of The Ostrich Effect
Ostriches are known to bury their heads in the ground to avoid danger (even though it’s a myth). The metaphor is used when we avoid the obvious problems in life. If you avoid your goals, you will never get what you want. Recognize when you ignore and keep working on your goals.

10. Focus On Meaning
If you ever feel like giving up or you lose motivation, go back to the reason you started the journey.

11. Take Ownership
Create your own systems and habits. Don’t just copy-paste the advice of other people in your life. Become the creator and take charge of your destiny.

12. Prepare For The Worst In Advance
Sh*t happens. Things will come in your life or you may lose motivation. In such cases, just do the key habits that will maintain the momentum. And once you’re over the difficulties in life, level up and build greater momentum.

13. Choose Pause And Plan Response
Instead of reacting to life in the fight-or-flight response, choose the pause-and-plan response. Before making decisions, check if it aligns with your intentions. Make conscious decisions and be kind to yourself no matter what you choose.

14. Lose The Battle But Win The War
If something is taking a lot of willpower for you to resist it, indulge in it so you can save your willpower for more decisions to come.

Side note: Use the dosage principle.

15. Take It Slow
Write down all the habits and then slowly introduce new habits into your lifestyle.

Don’t do them all at once or you’ll lose focus and willpower. Remember, some habits take more time than others so be patient and think long term.

Prioritize the ones which will make the most impact on your life or which will have a spillover effect on other good habits. Select one to three habits that will be your key focus for the next few weeks.

Set up reminders and triggers and once you’re confident about them, move on to other habits in the list.

16. Don’t Prepare For A Special Occasion
We often set goals for a special events like — wedding, parties, summer, etc. Instead, prepare yourself for a lifetime.

17. Keep A Journal
Have a positive self-talk with yourself. Keep a journal and keep visualizing your future self.

No matter how you feel, write in your journal every single day about whatever you feel or think about your progress or lack thereof.

The purpose of your journal is not just to write what’s on your mind. It’s also to track your habits.

Learn from the mistakes and write the lessons down in your journal. How did you fail? What were the circumstances? What can you do better next time? Or take the time to celebrate progress.

But remember to reflect especially when you fail; don’t just track habits when you want to feel good about yourself. Along with daily reflection, keep a weekly and monthly reflection habit to track your behaviors and outcomes. Then, adjust your plan by making small changes or adding new behaviors.

18. Be Specific
Instead of saying “I will eat more healthy foods” or “I will cook recipes at home”, say “I will prepare X recipe and for that, I will need these ingredients. I will put these ingredients on my shopping list”.

19. Ask Yourself This
What are your priorities? Is the new change one of the top priority in your life? If it is, there’s nothing that can stop you.

20. Use The Power Of Loss Aversion
When you start your journey from zero, you’ve got nothing to lose. But once you gain some progress, you will no longer want to lose that progress. So push through the beginning because it may be the most difficult time.

21. Write Yourself A Letter
Write down a note to yourself for the times when it will be hard.

Plan ahead of failure. Have a game plan for the obstacles you can predict. Write how you will tackle the difficulties in the future.

At first, all new habits seem hard. You may get doubts if you’ll be able to continue in the long term. But don’t worry, these thoughts are normal. It’s a good sign that you’re making efforts and facing challenges to get what you want in life.

People easily start a new habit with sparkling motivation. But once the task is repeated, we lose motivation and focus. This is also normal because we are conditioned to resist change and we quickly seek excuses to not continue the new habit or break an old habit. Thousands of excuses will come in your mind. For example:

“It’s too hard.”
“I’ve got one life, why bother?”
“I will do this habit after…”
“Right now I can’t do this because…”
It does not mean you’re a bad person if you make such excuses — it’s just human nature. Your job is to beat these excuses with the tactics you’ve just learned.

Sometimes, you do have a genuine reason to not do something. But if you truly want something, you can do your best even in the worst situations.

When you get off track or face adversity, get back up again and demand what you want from life.

Because you deserve it.

From: https://medium.com/swlh/21-best-ways-to-change-your-habits-so-you-can-stop-feeling-bad-about-yourself-d7046bafa89d
5 Comments
How Menopause Changes Your Body and What You Can Do About It (an article)
Posted:Nov 11, 2018 4:15 am
Last Updated:Nov 14, 2018 1:58 am
361 Views

Menopause, which literally means the “pause” (end) of your “menses” (period), comes with many natural changes. Some women are lucky enough to skate through this time with no discomfort, while many experience the classic symptoms: fatigue, insomnia, and hot flashes. Reproductive and mood changes. And of course, the metabolic changes that result in weight gain around the torso and buttocks.

This increase in waist size has even earned a special name: “menopot”.

What exactly is going on during menopause, how does it affect your body composition, and what can you do about it? Read on as we answer these questions and more.

The physiological and metabolic changes of menopause

What exactly is happening during menopause? A lot! The transition to menopause, known as perimenopause, takes place over a period of several years. As the ovaries gradually reduce estrogen production, there are many hormonal fluctuations as the body adjusts to the inevitable shut-down of the ovaries.

A woman is officially in menopause when she has not gotten her period for 12-months straight. At this point, the ovaries have significantly reduced production of the hormones estrogen and progesterone, ending a woman’s child-bearing years.

There are significant physiological and metabolic changes occurring at this time that directly affect your body composition. So, if you feel like the struggle to lose weight or change your body is more difficult than it was 10 or 15 years ago, it’s not your imagination.

Aging
Aging, in and of itself, has been associated with changes in body composition and weight. In general, as women age, lean muscle mass decreases while fat mass accumulates. Part of this change is due to the natural change of your metabolism as you age. Another significant factor is lifestyle.

Women tend to become less physically active as they pass from their 40’s into their 50’s. A decrease in physical activity means less calories burned, which inevitably leads to increased weight and fat mass and muscle mass loss. Another culprit is not adjusting caloric intake to compensate for the reduced metabolism.

Estrogen
Estrogens often referred to as the “female hormones,” are responsible for your sexual and reproductive development. Produced primarily by the ovaries in women, estrogen levels plunge when your ovaries stops releasing eggs.

Reduction in estrogen has a few negative effects on the body’s propensity to store fat. Animal studies have shown that lower estrogen not only increases appetite and food intake, it is also associated with changes in weight and fat distribution. Coupled with estrogen’s negative effects on your metabolism, which may reduce the rate at which your body burns calories and the efficiency in how your body handles starches and blood sugar, the end result is increased fat storage.

Cortisol
Commonly known as the “stress hormone”, the primary function of cortisol is to help you respond to stress. When cortisol prepares the body for a stressful situation, it often signals the breakdown of muscle tissue to release energy.

Chronic stress, which results in a continuous release of cortisol, has been associated with fat accumulation in the midsection of women. This leads to a vicious cycle as abdominal fat leads to more cortisol production and cortisol continues to promote fat in the abdomen.

To compound the issue, a study found that women in perimenopause and early postmenopause experience elevated nighttime cortisol levels. The study concluded that nighttime production of cortisol is associated with biological changes rather than actual environmental stress. This means that proper sleep and stress management may be important tools to prevent fat storage around the belly.

Fat Distribution
This leads to one of the most common complaints women have about their bodies after menopause is the loss of their waistline.

While a decline in reproductive hormones (follicle-stimulating hormone, luteinizing hormone, estrogen, and progesterone) has not yet been directly linked to weight gain, several studies shows that menopause does play a role in many midlife women’s transformation from a pear-shaped figure (wide hips and thighs with more weight below the waist) to an apple shaped figure (wide waist/belly with more weight above the hips).

The International Journal of Obesity published a study that investigated how menopause affects body composition and abdominal fat distribution. The study concluded that this period of life is associated with increased total fat mass. Another key finding confirmed, “the menopause transition appears to promote the selective accumulation of fat in the intra-abdominal compartment.”

Leptin
Leptin is known as the “satiety” hormone. Produced by your fat cells, the hormone leptin determines the amount you eat, calories you expend and even how much fat your body stores. Leptin levels are based on an individuals’ fat mass and its primary purpose is to protect you from starvation.

Low levels of leptin signal your brain to increase feelings of hunger which trigger you to eat more while your body burns less energy.

Overall, women have higher leptin levels than men, which makes sense due to women naturally carrying a higher percentage of fat than men.

It has been found that leptin levels decline significantly in post-menopausal women, regardless of the amount of fat mass. This explains why so many women report an increased appetite during menopause.

Combined with the other menopausal factors of aging, decreased estrogen, increased cortisol, and metabolic changes, the hormone leptin only adds to the struggle for women trying to control their weight gain and fat accumulation.

Is it a losing battle?

Absolutely not! While the odds seem to be stacked against you, you can take action to positively change your body composition after menopause. Remember to always consult with your physician before beginning a new exercise or eating plan. Here are some lifestyle changes you can take:

Move more!

All levels of exercise intensity — light, moderate, and intense — are highly beneficial to post-menopausal women for impacting body composition.

One study concluded that intense physical activity resulted in significantly lower levels of total body fat in postmenopausal women.

Here’s one area in which postmenopausal women have an advantage (finally!): light physical activity has a greater impact on body composition in women after menopause than before. It is important to note this study also found that sedentary lifestyle is more strongly associated with an increase in waist circumference after menopause than before.

The bottom line? You don’t have to start intense daily endurance and strength training to see improvements. Small lifestyle changes can make a big difference. You can benefit from a variety of physical activities from gardening to walking.

Don’t forget strength training

The same principles apply postmenopause as they do at any age. You can’t forget your about fitness level just because you are aging. Strength training increases muscle mass and quality and helps balance your hormones like your estrogen levels. More muscle mass increases metabolism, which may contribute to diminished weight gain and decreased fat mass.

Now more than ever is the time to counteract that loss of muscle mass to prevent a slowdown of that metabolic rate. You should aim for strength training exercises at least two times per week to get the maximum benefit for your muscles. Consult with a fitness professional to help you get started.

Watch what you eat

To reach your target body composition may require permanent lifestyle changes rather than a stop-gap dieting approach. Keep in mind you may need about 200 calories less per day to maintain your weight in your 50’s than you did in your 30’s due to a decline/decrease in muscle mass. It is important not to take in too few calories as this will lead to muscle loss, which will slow your metabolism.

Instead of taking a restrictive dieting approach, aim to pay attention to what you eat and drink. Choose nutritious foods, such as fruits, vegetables, whole grains, and healthy proteins and fats. And make sure you get the extra nutrients you need, like extra protein, to help you build muscle. Avoid processed foods and limit sweets and alcohol.

Get enough sleep

Menopause is notoriously a time of challenged sleep, and lack of quality sleep directly affects hormones that alter your body composition, increasing cortisol levels the next day and may accelerate the development of metabolic consequences. Practicing good sleep hygiene may help you get the 7-9 hours of nightly sleep you need. Sleep hygiene refers to habits that promote quality sleep, such as:

Regular exercise, but not too close to bedtime
Avoiding stimulants, such as caffeine and nicotine, close to bedtime
Adequate exposure to natural light during the day to maintain sleep-wake cycle
Avoiding long naps (more than 30 minutes) during the day
Establishing a relaxing bedtime routine with limited TV time
Creating a comfortable sleep environment
Manage stress
Remember that stress hormone called cortisol? Effectively managing stress will reduce your body’s production of cortisol, which will help you avoid negative changes to your body composition, like fat gain and muscle loss. You can’t eliminate stress, but you can do things to help you handle it better. Exercise, meditation, yoga, tai chi, spending time with friends, or just doing things you enjoy are all effective strategies to decrease your cortisol levels.

Conclusion
While some women dread the arrival of menopause, many embrace the freedom from years of menstrual cramps and bloating. It is true you will likely experience changes during this midlife event — some not so welcome — but you can take control of your body composition with simple lifestyle changes.

Understanding the factors contributing to changes in your body composition — aging, estrogen, cortisol, fat redistribution, and leptin — is the first step to fighting the battle. At the same time, you will be warding off health conditions associated with an unhealthy body composition, such as diabetes and cardiovascular disease. Regular physical activity, strength training, proper diet, adequate sleep, and stress management are all proactive things you can do to help during this natural aging process and help you enjoy your golden years.

***
From: https://inbodyusa.com/blogs/inbodyblog/how-menopause-wreaks-havoc-on-your-body-composition-and-what-you-can-do-about-it/
2 Comments
Thoughts on Fridays
Posted:Nov 9, 2018 3:41 am
Last Updated:Nov 9, 2018 1:39 pm
447 Views

TGIF

Today, my team is going to be in an all-day staff meeting from 9-3. Holy crap.

That means 6 hours of not being able to get the rest of the work piling up on my desk done. And it's not that the pile of work there is necessarily stuff I've been neglecting. It's stuff that's always someone else's emergency and because my boss is customer-service oriented, she wants her team to be responsive. Even though she is chronically late in responding to stuff herself.

So this meeting will be characteristically full of strategizing for additional projects we'll be assigned to work on. I already manage three of the office's initiatives, in addition to being the SME for things I was promoted out of six months ago and still have to deal with because the other team members aren't up to steam with yet.

Noone has to paint a picture of what's wrong in my work world, lol. Even so, I'm glad to be employed. Lots aren't.

I'm old enough that I could 'retire.' I wouldn't be rolling in dough if I do, but I could manage. When I do start singing the 'take this job and shove it' song, I'll be finally able to do some things for myself I've been putting off.

Oh, and thank God for Monday ... paid holiday

Have a great one, peeps ... whatever you are doing today!
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