During menopause, women may experience a loss of muscle mass. This can be attributed to hormonal changes, particularly a decrease in estrogen levels. Estrogen plays a key role in maintaining muscle strength and mass. As estrogen declines, muscle tissue can become less responsive to exercise and more susceptible to breakdown. In addition, the aging process itself can contribute to muscle loss, as the body naturally loses muscle mass with age. The loss of muscle mass during menopause can have several negative effects on a woman’s health and well-being. Reduced muscle mass can lead to decreased strength, decreased mobility, and an increased risk of falls and fractures. It can also contribute to weight gain, as muscle tissue is metabolically active and helps to burn calories. Therefore, it is important for women going through menopause to prioritize strength training exercises and ensure they are consuming a balanced diet to support muscle health.

My Paper Bill Called Regret

I am currently a woman going through menopause, I noticed changes in my body and weight.  I am experiencing a loss of body mass during this stage of life. However, it’s important to recognize and address this loss, as it can have significant implications for your overall health. Unfortunately, many women, like myself, have failed to acknowledge the impact of menopause on their body mass. This oversight can lead to feelings of regret and frustration. It’s crucial to understand that hormonal changes during menopause can affect metabolism and lead to a decrease in muscle mass. As a result, it’s essential to make adjustments to your diet and exercise routine to maintain a healthy weight and prevent further loss of body mass.

Don’t make the same mistake I did – be proactive and take care of your body during menopause to avoid any regrets in the future.

I skied for 11 years non-stop, I never had a knee injury until menopause.

Gracie Opulanza Arcalis

Menopause Muscle Mass Injuries

In just three short weeks, a seemingly innocuous action turned into a painful mishap as I managed to break my toe by doing nothing more than getting up from a relaxing massage chair. It was a baffling and unexpected turn of events that left me bewildered and frustrated. How could such a simple act result in such a painful injury? The answer, it seems, lies in the fragility of our bodies and the unpredictability of accidents. As I gingerly hobbled around with my throbbing toe, I couldn’t help but marvel at the intricate mechanisms that make up our skeletal system. One moment, we’re going about our daily routines without a care in the world, and the next, we’re faced with unexpected challenges and setbacks. It serves as a reminder that even the most mundane activities can carry the potential for danger. So, the next time you find yourself getting up from a massage chair, remember to proceed with caution and be mindful of the unexpected hazards that may lie in wait. During my stay at Four Seasons in Koh Samui, I had the opportunity to witness an exciting Muay Thai boxing match. Unfortunately, due to a powerful kick to my knee, I sustained an injury that affected my mobility for a period of five months. As a result, I could only manage to walk up and down stairs. However, I am now able to ride a bike and perform basic tasks such as getting in and out of beds. I am unable to extend my left knee and the pain is excruciating. Whenever I try to stand, my left knee simply gives way under the weight of my body.

Due to the discomfort caused by skipping, my right heel, which is experiencing pain as a result of menopause, prevents me from running upstairs or going downstairs without any pain. The loss of muscle mass due to hormones has taken it’s mental toll on me.

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I was always active.

Hormonal Impact

Losing muscle mass due to hormonal changes has had a profound impact on my mental well-being. The gradual decline in my physical strength has left me feeling frustrated and disheartened. Everyday tasks that used to be effortless now require more effort and energy. This sudden change in my body has made me question my identity and struggle with self-esteem issues. Alongside the physical changes, there is also the added burden of dealing with fluctuating hormones, which can lead to mood swings and emotional instability. The combination of these factors has taken a toll on my overall mental health, leaving me feeling overwhelmed and defeated at times. It is important to acknowledge the emotional impact of hormonal changes and seek support from loved ones and professionals who can provide guidance and understanding during this challenging period. Me before menopause.


Low Impact Exercise

Swimming, the invigorating and refreshing exercise, is proving to be a remarkable way to rebuild my muscle mass. The rhythmic strokes and resistance provided by the water work wonders in toning and strengthening my muscles. With each graceful glide through the pool, my entire body is engaged, from my arms and shoulders to my legs and core. The repetitive movement of my limbs against the water serves as a challenging yet rewarding workout, effectively targeting various muscle groups. Not only does swimming help in building lean muscle mass, but it also improves overall cardiovascular health, increasing my endurance and stamina. The buoyancy of the water additionally reduces impact on my joints, allowing me to engage in a low-impact exercise that is gentle on my body. As I continue to dive into the pool and conquer laps, I am witnessing firsthand the transformative power of swimming in rebuilding my muscle mass.

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Walking up and down stairs backwards and forwards is a simple yet effective exercise that can help strengthen your knees. This exercise targets the muscles surrounding your knees, such as the quadriceps and hamstrings, which play a crucial role in providing stability and support. By performing this exercise regularly, you can improve the overall strength and stability of your knees, reducing the risk of injuries and enhancing your mobility. Additionally, walking up and down stairs in both directions can help to enhance your balance and coordination. It is important to start slowly and gradually increase the intensity of the exercise to avoid putting excessive strain on your knees. Remember to listen to your body and stop if you experience any pain or discomfort. Incorporating this exercise into your daily routine can be a simple yet effective way to keep your knees strong and healthy. So why not give it a try and start reaping the benefits today?

Uterque knitwear dress

Me in Venice before menopause running down the palazzo stairs.

Lymph Drainage

Massages lymph drainage can be a beneficial treatment option for women experiencing a loss of muscle mass during menopause. This natural phase of life often results in hormonal fluctuations that can lead to a decrease in muscle tone and strength. By targeting the lymphatic system, massages can help stimulate circulation and promote the removal of toxins and waste products from the body. This can, in turn, support the development and maintenance of muscle mass. The gentle pressure and rhythmic movements used during lymphatic drainage massages help to improve the flow of lymph, which is responsible for carrying nutrients and oxygen to the muscles. Additionally, these massages can help reduce swelling and inflammation, which are common symptoms associated with menopause. Overall, incorporating lymph drainage massages into a holistic approach to managing muscle loss during menopause can have significant benefits for women seeking to maintain their strength and overall well-being.

Castor Oil

Did you know that applying castor oil on your knees and heels can actually help strengthen your bones? It’s true! Castor oil is packed with nutrients that can penetrate deep into the skin, reaching the bones and providing them with the nourishment they need. The oil is rich in ricinoleic acid, which has anti-inflammatory properties and can reduce pain and inflammation in the joints. Additionally, castor oil contains omega-3 fatty acids, which are known to promote bone health. By regularly massaging castor oil onto your knees and heels, you can improve blood circulation in the area, allowing the nutrients to reach the bones more effectively. So why not give it a try? Incorporate castor oil into your skincare routine and experience the benefits of stronger, healthier bones.


water flowers bath

Body & Spices

Tumeric, ginger, garlic, and cinnamon are potent ingredients that can aid in the repair of knee inflammation. These natural wonders have been used for centuries in traditional medicine and have been found to possess anti-inflammatory properties. Tumeric, with its active compound curcumin, has been shown to reduce swelling and pain in the joints. Ginger, on the other hand, contains gingerol, a powerful anti-inflammatory agent that can help alleviate knee discomfort. Garlic, known for its numerous health benefits, can also play a role in reducing inflammation in the knee. Lastly, cinnamon, with its rich antioxidant content, can help combat oxidative stress and promote healing in the affected area. Incorporating these ingredients into your diet or using them as supplements may provide relief from knee inflammation and contribute to the repair process. However, it is important to consult with a healthcare professional before starting any new treatment regimen.

Fruit food vegies Vietnam (2) potatoe curry Fruit food vegies Vietnam (2)

Creative Shedding

My creative shedding involves a thrilling exploration of luxurious hotels, where opulence and comfort intertwine to create memorable experiences. From the moment I step foot into these extravagant establishments, I am immediately enveloped in a world of elegance and sophistication. Every detail, from the exquisite decor to the impeccable service, is meticulously designed to ensure the utmost satisfaction of the discerning guests. As I venture deeper into the realms of these grand hotels, I am greeted by stunning views, lavish suites, and world-class amenities that surpass all expectations. But my journey does not end here. In my pursuit of extraordinary experiences, I also find myself behind the wheel of a Bentley, a symbol of pure luxury and unparalleled performance. The sheer power and grace of these magnificent vehicles heighten the sense of adventure as I navigate through scenic landscapes and bustling city streets. With my creative shedding, I am able to unravel the secrets and marvels of luxury hotels while indulging in the thrill of driving a Bentley.

Last month able to finally run and drive a Bentley. Noticed wearing trainers because of my knee injury.

Bentley GTC Sage Green Gracie Opulanza 2023 (2) Bentley GTC Sage Green Gracie Opulanza 2023 (2)

A year ago driving a Bentley, look at the footwear and movement I had. One year makes all the difference of losing muscle mass due to menopause.

Benheart Italy leather mustard jacket Gracie Opulanza Bentley Continental GTC Speed Benheart Italy leather mustard jacket Gracie Opulanza Bentley Continental GTC Speed