Navigating the Stages of Womanhood

Navigating the Stages of Womanhood: A Guide to Your Health and Well-being at Every Stage

January 14, 2025 FIT4MOM x Lisa Druxman x BreakThrough PT

As women, we experience a series of unique and transformative stages throughout our lives. From the excitement and anticipation of planning for pregnancy, to the wisdom and reflection that often comes with menopause, each phase brings its own set of challenges and joys.

Whether you’re just starting to think about starting a family or you’re well into the postmenopausal years, understanding the key aspects of each stage can empower you to make informed choices for your health and happiness.

One main tenet we have learned over the years is that we need a community we can rely on, a community of people and professionals who are in the same phases as we are and those that have “been there.” Be sure you find and lean on your community, your long term wellness and support team. Some day you will be helping many of them so do not feel any guilt during times when you feel like you are taking more than you are giving. That is what we are here for—one another. Also, know that when someone knows they helped you, it makes them feel good inside, it increases their self worth so do not deny them that opportunity to share their story and tips, then use what works for you!

Let’s explore each stage and discover the keys to thriving at every age.

1. Planning for Pregnancy: Setting the Foundation for a Healthy Future

Planning for pregnancy is more than just getting ready to conceive—it’s about setting a solid foundation for your health and wellness long before you become pregnant. At this stage, it’s important to focus on your physical, emotional, and nutritional well-being to give your future baby the best start.

Preconception Care: Ideally, start preparing your body at least 3 to 6 months before you begin trying to conceive. Schedule a visit with your OB/GYN and local Physical Therapist to assess your health, review any medications, and discuss any potential risks or concerns.
General Fitness: Develop a solid, sustainable routine including stretching, strengthening, agility and endurance.
Nutritional Focus: Take prenatal vitamins with folic acid, which is crucial in preventing neural tube defects. Eating a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins helps build your body’s strength and reserves for pregnancy. Establish good hydration habits as well.
Maintain a Healthy Weight: Both being underweight and overweight can impact fertility, so it’s a good idea to work on achieving a healthy weight and BMI (Body Mass Index) before pregnancy.
Mental Health: Emotional readiness is just as important as physical preparation. Consider speaking with a counselor or coach if you have any anxieties or emotional concerns about conception and pregnancy. If you have one, ensure your partner participates in this process as well. If not, maybe other family members or close friends can be there with you.

2. Prenatal: Embracing the Journey of Pregnancy

Once pregnant, the next nine months become a beautiful journey filled with growth, change, and excitement. Prenatal care is essential for both you and your baby, as it helps identify and manage potential complications and ensures that both of you stay healthy throughout this transformative period.

Regular Prenatal Checkups: Early and frequent visits to your OB/GYN are vital for monitoring the baby’s development, detecting any potential issues, and receiving necessary tests or screenings.
Nutrition & Hydration: Eating nutrient-dense foods is even more critical during pregnancy. Include iron, calcium, and omega-3s in your diet, and stay hydrated to support increased blood volume and prevent dehydration.
Exercise & Physical Activity: Moderate exercise (with approval from your doctor) can reduce stress, improve sleep, and prepare your body for labor. Walking, squats, upper body strengthening, prenatal yoga, and swimming are excellent options.
Posture and Body Mechanics: Due to the hormone relaxin, your sacroiliac joints and pubic symphysis loosen. As a result, it is crucial to be aware of keeping symmetrical and using leg strength to support the pelvis, hips, knees and spine.
Planning for Postpartum: It’s important to learn tips and tricks to be successful in the postpartum phase. Getting help is difficult while you manage sleep, nursing, changing, bathing and other logistics. Learning these tips from your local physical therapist, women’s health specialist or BreakThrough can help you save time, money, and frustration in the postpartum phase. Additionally, if you have rapport and trust during the prenatal phase, it will be easier and less stressful to use these sources as opposed to trying someone/something new when you have so much going on and it is all new to you.
Equipment: Leverage trusted resources such as BreakThrough and other women’s health specialists as you navigate choices from strollers to changing tables to bathing tools, nursing pillows, cribs and everywhere in between.
Emotional Well-being: Pregnancy can bring a mix of emotions. Hormonal changes can affect mood, so creating a supportive environment, practicing relaxation techniques, and seeking support from loved ones or a counselor can help.

3. Postpartum: Recovering and Reconnecting with Your Body

The postpartum period can be one of the most challenging and rewarding times for women. Your body is recovering from childbirth, and you may feel overwhelmed by the demands of caring for a newborn. It’s essential to focus on both physical recovery and emotional well-being during this phase.

Physical Recovery: Your body goes through significant physical changes after childbirth. Make sure to follow up with your OB/GYN and Physical Therapist for any necessary check-ups, especially if you had a C-section or other complications. Pay attention to pelvic health, and consider resuming your strength and general fitness routine with professional guidance, including pelvic floor exercises as early as day one.
Mental Health: Many new moms experience a range of emotions, from joy to exhaustion. Postpartum depression (PPD) is a serious concern for some women, so it’s important to watch for symptoms like persistent sadness or difficulty bonding with your baby. Don’t hesitate to seek professional help if you need it. Lean on FIT4MOM and your professional support team.
Self-care: Rest is key, but it can be hard to come by with a newborn. Try to nap when the baby sleeps, and don’t be afraid to ask for help from your partner, family, or friends. Taking time for yourself—whether it’s through a quiet walk, a hobby, or simply a warm bath—can make a huge difference in your emotional well-being.
Physical Activity: Start slow with gentle exercises like walking, postnatal yoga and your FIT4MOM regimen. Gradually rebuild strength and flexibility, but always listen to your body and seek advice from your doctor before starting intense workouts.

4. Perimenopause: Navigating the Transition

Perimenopause is the phase leading up to menopause, typically occurring in your 40s but sometimes as early as your late 30s. This stage marks a shift in hormone levels, and it can bring a variety of physical and emotional changes.

Know the Symptoms: Hot flashes, irregular periods, mood swings, sleep disturbances, and weight changes are common during perimenopause. Tracking your symptoms in a journal can help you and your healthcare provider manage them effectively.
Nutritional Adjustments: As estrogen levels decrease, it becomes important to focus on bone health by increasing your intake of calcium and vitamin D. A diet rich in fiber can also help manage changes in metabolism and prevent weight gain.
Exercise: Strength training is particularly important during perimenopause to help maintain bone density, increase metabolism, and manage stress. Regular cardiovascular activity will also improve mood and energy levels.
Mindfulness & Stress Management: The hormonal changes in perimenopause can affect your emotional state. Mindfulness, meditation, and relaxation exercises are great tools for managing stress and anxiety. Again, it is imperative that you maintain connection with your trusted team.

5. Post-Menopausal: Embracing the Next Chapter

Menopause, typically defined as the cessation of periods for 12 consecutive months, signifies the end of your reproductive years. Though it can bring relief from menstrual cycles, it also presents new health considerations that require attention.

Bone & Heart Health: After menopause, the risk of osteoporosis and heart disease increases. Regular weight-bearing exercises, calcium-rich foods, and possibly supplements can help maintain bone density. Cardiovascular exercise is key for maintaining heart health.
Weight Management: Hormonal shifts can lead to changes in metabolism. Focus on a balanced diet, regular physical activity, and stress management to maintain a healthy weight.
Mental Health: Many women feel a sense of liberation after menopause, but some may experience symptoms like mood swings, memory changes, or anxiety. Staying socially engaged, pursuing hobbies, and continuing to stay active can help support mental well-being.
Regular Health Screenings: Postmenopausal women should continue to have regular check-ups, including mammograms, bone density tests, and heart health assessments, to catch potential issues early.

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Each of these stages—whether it’s preparing for pregnancy, navigating postpartum recovery, or embracing life post-menopause—offers opportunities for growth, self-care, and empowerment. In our latest Mama Masterclass, Lee Kole of BreakThrough PT has shared invaluable insights on all of these natural life stages. With a focus on empowering women through every stage of life, this session highlights the importance of proactive care and wellness education.

No matter where you are in your journey, remember that your well-being matters—and the best way to honor yourself is by taking care of every part of you.

Remember that BreakThrough and FIT4MOM are always here for you and your family!