Breast Health

What You Need to Know Now

You might not think about your breast health every day. Most people don’t—until something brings it to the surface. A headline. A story. A routine screening reminder you almost ignore.

But this is one of those areas where a little awareness can go a long way.

Right now, breast cancer is still one of the most diagnosed cancers. In 2026, according to the National Breast Cancer Foundation, it’s estimated that over 321,000 new cases of invasive breast cancer will be diagnosed in women in the U.S. alone. That’s not meant to scare you—it’s meant to remind you that this is something many people are navigating, and you’re not alone in thinking about it.

The Reality—and the Progress

Globally, about 2.3 million new cases were diagnosed in women in 2023, according to an analysis by The Lancet Oncology. That can be scary for many people, especially those who see breast cancer diagnoses in their family year over year.

However, here’s the part that often gets overlooked: outcomes have improved. A lot.

According to a 2024 article published by the Jama Network, survival rates have increased significantly over the past few decades. Back in the 1970s, the five-year survival rate was around 76%. Today, it’s over 90%. When breast cancer is caught early and remains localized, survival rates are even higher—over 99%.

That didn’t happen by accident. It came from better awareness, better screening, and better treatment options.

So yes, this is serious. But it’s also an area where progress has been real—and continues to be.

Where You Have More Control Than You Think

You can’t control everything. And it’s important to say that out loud.

But you’re not powerless either. Your daily habits—what you eat, how you move, how you care for your body, and your annual screenings —can influence your risk over time, not in a perfection-driven way, but in a consistent, supportive way.

This is where your focus belongs:

• Maintaining a weight that feels supportive for your body
• Eating more whole foods—vegetables, fruits, whole grains, lean proteins
• Cutting back where you can on added sugars and heavily processed foods
• Moving your body regularly (it doesn’t have to be intense to matter)
• Avoiding smoking
• Eliminating alcohol
• Paying attention to your overall health, not just one piece of it
• Monthly self-exams and annual mammograms

None of this is about doing it perfectly. It’s about stacking small, steady choices in your favor. And over time, that adds up.

Let’s Talk About Hormones—Honestly

You’ve probably heard mixed messages about hormone therapy and breast cancer risk. And here’s the truth: it’s been controversial for years.

Some studies have suggested a link between certain types of hormone therapy and an increased risk of breast cancer.

Other research has taken a more nuanced view, showing that risk can depend on the type of hormones used, the timing, and the individual.

This is not a one-size-fits-all decision.

And it’s not one you should be making based on headlines or fear. This is where your doctor comes in.

Your personal health history, your symptoms, your quality of life—all of that matters. Conversations about hormone therapy, medications, or prevention strategies should always happen between you and your healthcare provider.

No blog, no article, no social media post should replace that. Whether you choose to seek hormone therapy or find ways to manage your body without it, this is a very personal decision.

Understanding Treatment—Without Overwhelm

If breast cancer does become part of your life or someone close to you, there are more treatment options available today than ever before.

These can include:

• Surgery (like lumpectomy or mastectomy)
• Radiation therapy
• Chemotherapy
• Hormone therapy
• Targeted therapies and newer treatments that are becoming more personalized

Some treatments are designed to target very specific types of cancer cells. Others support the body more broadly.

The important thing to remember is this: treatment is not one-size-fits-all either.

It’s tailored. It’s evolving. And it should always be guided by a medical team that understands your specific situation.

What This Really Comes Down To

You don’t need to live in fear to take this seriously. You don’t need to overhaul your entire life overnight. And you don’t need to have all the answers today.

Stay connected and consistent with the small things that support your health. Looking at the big picture is what matters most. Taking care of yourself in a steady, realistic, and sustainable way over time is how you can stay strong and healthy.

If you found something useful here, click like, subscribe to Fabulous at Forty & Beyond, and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition page!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Blood Pressure in Menopause

What You Need to Know

Blood pressure deserves a front-row seat on your menopause wellness checklist. You might already expect hot flashes, mood shifts, or sleep disruptions, but your heart health is just as important — and it can change in subtle yet powerful ways. One is that you might notice a rise in blood pressure as you move through menopause.

As you move through this natural transition, your body undergoes significant hormonal shifts—especially as estrogen and progesterone decline. Those changes can affect how your blood vessels function, making them slightly stiffer and less flexible. That’s why you might see your blood pressure creeping up during or after menopause, even if it was perfect before. Keeping tabs on it now is one of the best ways to protect your heart health for the long run.

Understanding Blood Pressure

Think of blood pressure as the force your blood places against your artery walls each time your heart pumps. It’s measured in millimeters of mercury (mmHg) with two numbers:

Systolic: pressure as your heart beats

Diastolic: pressure when your heart rests between beats

Here’s a quick refresher on what those numbers mean:

Normal: less than 120/80 mmHg

Elevated: 120–129 / less than 80 mmHg

Stage 1 Hypertension: 130–139 / 80–89 mmHg

Stage 2 Hypertension: 140 or higher / 90 or higher mmHg

Hypertensive Crisis: 180 or higher / 120 or higher mmHg

A drop in estrogen can cause your arteries to stiffen, contributing to higher blood pressure. Additionally, factors such as weight gain, changes in body composition, and daily stress can strain your cardiovascular system at this stage of life.

Lifestyle Shifts to Support Healthy Blood Pressure

Good news: there are proven ways to manage blood pressure with smart, sustainable habits. Here are some to put into practice right away:

Choose a heart-healthy diet.

Cut back on sodium.

Move your body.

Reach a healthy weight.

Limit alcohol and steer clear of smoking.

Manage stress.

When Medication Becomes Part of the Plan

Sometimes, lifestyle adjustments aren’t enough to keep blood pressure in check. That’s where medication steps in — and there’s no shame in it. Modern medicine has your back. Here are a few types your healthcare team might discuss with you:

ACE inhibitors relax blood vessels by blocking constricting hormones

ARBs (angiotensin receptor blockers) block the effect of those same hormones

Calcium channel blockers: help relax artery walls

Diuretics: reduce extra fluid and salt in your system

Beta-blockers and alpha-blockers: used in some cases to control heart rate and pressure

Bringing It All Together

Your blood pressure deserves respect and attention. Regular appointments with your doctor are crucial for maintaining stable numbers. By understanding how blood pressure works, weaving heart-smart habits into your routine, and getting medical support if needed, you can navigate these changes with confidence. It’s never too late — or too early — to protect your heart and your future health.

If you found something useful here, click like, subscribe to Fabulous at Forty & Beyond, and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition page!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Dementia and Menopause

What You Need to Know

Dementia prevention might not be the first thing you think about during menopause—but it’s something that deserves your attention. This stage of life is a turning point, not just for your hormones but for your long-term brain health. And the more you understand the risks, the more you can do to protect your mind for the years ahead.

Your Dementia Risk

According to a 2025 study published in Nature Medicine, 42% of Americans over age 55 are expected to develop dementia during their lifetime. For women, that number is even higher—48% compared to 35% for men. Longer life expectancy plays a role, but so do the unique changes that come with menopause.

Here’s something even more striking: a large pooled analysis published in JAMA Neurology in 2024 found that entering menopause before age 40 increases your dementia risk by 36% compared to those who go through menopause between 46 and 50. That’s a risk factor on par with smoking or having a stroke.

Why does it matter? Because estrogen isn’t just about reproduction—it’s also key to protecting your brain.

Your Brain During Menopause

These three factors help explain why cognitive health can change around menopause:

Reduced Estrogen Exposure

Greater Risk for Depression and Anxiety

Underlying Health Conditions

Support Dementia Prevention Now

These steps aren’t extreme. They’re practical, grounded, and research-backed.

Eat for Cognitive Health

Move Your Body

Manage Your Stress

Early Detection Tools

The field of cognitive health is evolving fast. If you have a family history or notice changes in memory or focus, bring it up with your provider. Here are a few ways they may start the conversation:

Blood-Based Biomarkers

Cognitive Assessments

Imaging

Treatments Are Available

While there’s no cure for dementia, progress is being made:

New Drug Therapies

FDA-approved treatments like donanemab and lecanemab work by targeting amyloid-beta plaques and slowing the progression of early-stage Alzheimer’s. These are typically offered to those in the earliest phases of cognitive decline.

Hormone Therapy (HT)

While not a direct treatment for dementia, HT may reduce menopause symptoms—such as sleep disturbances and mood shifts—that indirectly affect your brain health.

Emerging Research

Drugs like semaglutide are being explored for their ability to reduce neurodegeneration. Others, such as Remturenug, another amyloid-clearing drug, are also showing promise in clinical trials.

Final Thoughts

Dementia might feel far off, but the groundwork is laid in midlife. Whether menopause began early or right on time, this stage of life is an opportunity to take your brain health seriously—without fear, shame, or overwhelm.

With the right information and daily habits, you can reduce risk, improve clarity, and build resilience that lasts well into the decades ahead. You’ve navigated change before. You can do it again—this time, with your brain as a top priority.

If you found something useful here, click like, subscribe to Fabulous at Forty & Beyond, and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition page!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Cholesterol After 40

What Your Midlife Body Needs to Know

Cholesterol becomes a bigger deal after 40—and if you’re in the menopause transition, it’s time to get serious about a complete lipid profile. That means not just total cholesterol, but also your LDL, HDL, and triglycerides. These four numbers tell a good part about your heart health, and you can’t afford to ignore them during this stage of your life.

Why This Matters During Menopause

LDL cholesterol (the bad kind) often rises, HDL (the good kind) drops, and triglycerides—the fat stored in your blood—can spike. It’s a perfect storm for heart issues if left unchecked.

A complete lipid profile gives you the clearest view of what’s going on. According to the current CDC at the time of this writing, here’s where your numbers should land:

LDL (bad) cholesterol: less than 100 mg/dL

HDL (good) cholesterol: 50 mg/dL or higher is best

Triglycerides: less than 150 mg/dL

Even a small change—just a 10–15% rise in LDL or triglycerides—can nudge you from healthy into risky territory. And most people won’t feel a thing while it’s happening.

High Cholesterol Could Be You

By the time you reach your mid-40s, the odds of elevated cholesterol jump significantly. More than 77% of adults aged 45–64 going through menopause have high cholesterol—and many have never had a full lipid panel. By age 65, that number is still above 60%. You can’t fix what you don’t measure.

The Long-Term Risk Is Real

That narrows your blood vessels and increases your risk of heart attack and stroke. The earlier you catch these changes, the better your chance of turning things around.

Even a slightly elevated LDL level during your 40s can increase your risk of heart disease by almost 40% each decade. That’s not just a stat—it’s your future.

Lifestyle Changes to Improve Your Lipid Profile

You can’t control your age or your hormones—but you can take charge of your lifestyle. These three habits make a measurable difference in your cholesterol and triglyceride numbers:

Eat to Support Heart Health

Make Cardio a Daily Habit

Limit Sugar and Alcohol

Time to Know Your Numbers

Cholesterol and triglycerides won’t give you warning signs until it’s too late. A full lipid profile is one of the easiest and most important tests, especially during the menopause transition. Ask your provider about testing, track your numbers, and don’t be afraid to make changes. You’ve got one heart. Let’s keep it strong.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition pages!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Bone Health After 40

Simple Steps to Stay Strong

Bone health really starts to matter during the menopause transition. As estrogen drops, your body doesn’t hold onto bone the way it used to—and that can lead to things like osteoporosis, osteopenia, or even osteomalacia. All of them make fractures more likely, even from everyday bumps or falls.

Let’s break those down quick:

• Osteoporosis makes your structure fragile—small bumps or falls can lead to severe fractures.
• Osteopenia is the in-between phase—not quite brittle, but not as strong as it should be.
• Osteomalacia is the softening of bones, often due to a lack of vitamin D.

According to the International Osteoporosis Foundation, approximately 200 million women worldwide are affected by osteoporosis, and nearly half of postmenopausal individuals will experience fractures related to it. That’s a serious statistic—and one worth paying attention to.

Why Your Bones Change During Menopause

As we age, many things shift—a big one is how our bodies handle bone maintenance. The natural balance of breaking down old bone and building new slows down over time. And during menopause, when estrogen starts to drop, that shift becomes a lot more noticeable. Estrogen plays a significant role in keeping bones strong, so when it dips, you start to lose more than you rebuild.

And estrogen isn’t the only factor at play. Other things can speed up bone loss too, like:

• Certain medications, such as acid blockers, that interfere with calcium absorption
• Low vitamin D levels, which make it harder for your body to use calcium
• Genetics, a poor diet, smoking, alcohol use, and some underlying health conditions

It might sound like a lot, but the good news is that you’ve got options—and knowledge is step one.

Nourish to Flourish: Nutrition for Stronger Structure

Food is one of your greatest allies when it comes to maintaining strength and be sure to include:

Eating well supports much more than your frame—it also supports energy, mood, and hormone balance.

Exercise and Bone Health: Move with Purpose

Moving your body is also important for your bone health. Great options are:

Aim for 20–30 minutes most days. Consistency matters more than intensity.

When Lifestyle Tools Need Reinforcements

Even with the best nutrition and movement habits, some folks still need a little extra help. Doctors may recommend:

• Bisphosphonates, which slow down loss.
• Raloxifene, which mimics estrogen’s protective effect on your structure.
• Calcitonin, which helps regulate calcium.

These medications aren’t for everyone, but they’ve helped many reduce fracture risks when lifestyle changes alone weren’t enough.

Track Your Progress: Monitoring Matters

You can’t manage what you don’t measure. That’s why tracking your bone health can be key. These tools give you a clearer picture—and a chance to take action before anything breaks down:

The FRAX tool, a free home test, measures your risk level.

You’ve Got More Control Than You Think

While aging is a given, weakness and fractures don’t have to be part of the deal. There’s so much more to this journey than one blog post can hold—and if you’re ready to dig deeper, Strong Through the Change is where to begin. There are step-by-step tools, insight, and action plans to better care for your bone health during menopause.

Now’s the perfect time to get ahead of the curve and protect what carries you through life. Bone health matters more than ever during menopause.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition pages!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Brain Fog Explained

Causes, Symptoms and Solutions

Brain fog can make you feel like your mind is running on a low battery, turning everyday tasks into unexpected challenges. Ever walked into a room and completely forgotten why you were there? Or struggled to remember a familiar name mid-conversation? If so, you’re not alone. It’s one of the most common struggles during menopause, making you feel like your brain just isn’t keeping up.

It’s more than just misplacing your keys. Simple tasks can suddenly feel overwhelming, focus drifts, and your usual sharpness seems out of reach. And it’s not just in your head—studies back this up.

A 2023 survey by The Menopause Hub in Ireland found that cognitive issues, including memory loss, were the top workplace complaint, affecting 76% of respondents. Another 2024 survey from Midi Health, which included over 12,500 participants, found that 82% experienced memory problems during menopause, with the worst symptoms hitting between ages 50 and 54.

Why Does Brain Fog Happen?

The main culprit? Hormones. As estrogen and progesterone levels drop, so does their support for cognitive function. Estrogen, in particular, plays a big role in keeping your mind sharp and your energy steady.

It can leave you feeling foggy, sluggish, and forgetful when it fluctuates.
Perimenopause—the years leading up to menopause—can be especially tough on your brain. Many people notice the most significant cognitive struggles in their 40s and early 50s, with things gradually improving as they move into postmenopause.

Will Brain Fog Go Away?

The good news? For most people, yes. Once your hormones settle postmenopause, your memory and focus often improve. Research suggests that issues with processing speed, memory, and verbal recall during perimenopause tend to resolve once you’ve fully transitioned. But while you’re in the thick of it, there are ways to manage it.

Lifestyle and Holistic Approaches

If you’re tired of feeling scatterbrained, here are some simple steps to help you think more clearly:

Other Options to Consider

If lifestyle tweaks aren’t cutting it, here are some additional approaches:

• Hormone Replacement Therapy (HRT) – Some people notice cognitive improvements with HRT. While research is still developing, Dr. Juliana Kling from the Mayo Clinic notes that managing other menopause symptoms with HRT can also help with mental clarity.
• Cognitive Behavioral Therapy (CBT) – Can help develop strategies for dealing with brain fog.
• Medications – Your doctor may recommend treatments for related issues like sleep disturbances or mood changes that contribute to brain fog.
• Regular check-ups – Your doctors should rule out conditions like thyroid issues or vitamin deficiencies.

Final Thoughts

Brain fog is frustrating, but it won’t last forever. You may only need a few tweaks to your lifestyle, or you may need to talk to your doctor to take it one step further. Remember, you’re not alone in this, and certainly not losing your mind—you’re just figuring out a new phase of life, and you’ll come out the other side feeling more like yourself again.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition pages!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Urinary Incontinence

Causes and Solutions in Menopause

Urinary health changes are a common but often overlooked part of the menopause transition. If you’ve noticed shifts in how your bladder behaves—maybe you’re running to the bathroom more often or dealing with unexpected leaks—you’re not alone.

Hormonal fluctuations can affect your urinary system and impact daily life. Still, the good news is that there are ways to manage these changes and maintain your comfort and confidence.

Menopause Urinary Health

Menopause brings a lot of changes, and your bladder and pelvic floor muscles feel the effects too. It is believed that about 50% of people in the menopause transition have some urinary incontinence. That’s a significant number, and it highlights why urinary health deserves attention at this stage of life.

So, what’s causing these changes? As estrogen levels decline, the tissues in your urinary tract become thinner, your pelvic muscles may weaken, and bladder elasticity can decrease. These shifts can lead to:

These factors contribute to different types of incontinence, including stress incontinence (leaking when you sneeze, cough, or exercise) and urge incontinence (a sudden, intense need to go).

Lifestyle Changes That Help

Fortunately, small adjustments can make a big difference in managing urinary incontinence:

Manage Your Weight

Pelvic Floor Exercises

What You Eat and Drink

Bedtime Beverages

Bladder Training

Medical Options

If lifestyle changes aren’t enough, there are several medical treatments:

Medications – Some medications can reduce an overactive bladder and reduce spasms.

Hormone Therapy – Local vaginal estrogen has been shown to improve incontinence and reduce UTIs.

Pessaries – These small devices, inserted into the vagina, provide extra support to help with stress incontinence.

Biofeedback Therapy – A technique that helps you gain better control of your pelvic floor muscles.

Urinary incontinence isn’t something you just have to “put up with.” Whether through small lifestyle tweaks or medical support, there are ways to manage symptoms and stay in control.

Menopause is a personal journey—what works for one person may not work for another. Finding the approach that fits your needs and keeps you feeling your best is essential. You don’t have to let bladder concerns disrupt your life. With the right strategies, you can navigate this transition with confidence and comfort.

If you found something useful here, don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition pages!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Vaginal Atrophy

Breaking the Silence

Vaginal atrophy is a tough part of menopause that you might not hear about often, let alone talk about. It’s one of those topics that gets swept under the rug, even though it’s incredibly common. But here’s the thing: ignoring it won’t make it go away, and it’s time to have the conversation.

Why should you care? Because vaginal atrophy isn’t just a physical issue—it can affect so much more. You might start avoiding intimacy because of pain during sex, leaving your partner feeling rejected and you overwhelmed with guilt.

Over time, this distance can strain your relationship, leaving you both frustrated. Outside the bedroom, it can take a toll on your confidence, lower your self-esteem, and influence how you emotionally connect with others.

You don’t have to suffer in silence. It’s treatable, and there are steps you can take to protect your relationships and well-being during menopause. It starts with being open, honest, and getting the right care.

What’s Going on Down There?

How Common Is It?

What Does it Feel Like?

You may notice symptoms like:

• Serious dryness
• Pain during sex
• Itching or irritation
• Burning sensations
• Frequent UTIs
• Bleeding after sex
• Shorter or tighter vaginal canal

Why Does it Happen?

The main culprit is falling estrogen levels, which can result from:

• Natural menopause
• Surgical removal of your ovaries
• Cancer treatments
• Certain medications

What Can You Do About It?

Here’s the great news—there are effective treatments! Early action can make a big difference. Consider these options:

• Vaginal moisturizers and lubricants
• Low-dose vaginal estrogen therapy
• Sometimes, systemic hormone therapy

Lifestyle Changes

Simple lifestyle changes that can help:

Time to Speak Up

You might feel embarrassed to bring this up with your doctor but remember—you’re not alone. Studies show that about 70% of women with symptoms of vaginal atrophy don’t talk to their doctors about it. And unfortunately, many healthcare providers don’t ask about it either.

Vaginal atrophy is more common than most know, but it’s not something you have to suffer through. Understanding it and exploring your options are the steps you can take to not just your sex life but your emotional well-being. Don’t let hesitation stop you—your health and quality of life are worth prioritizing.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition pages!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.