Your Menopause Journey

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Your Menopause Journey

Información de contacto, mapa y direcciones, formulario de contacto, horario de apertura, servicios, puntuaciones, fotos, videos y anuncios de Your Menopause Journey, Sitio web de salud y bienestar, Tenerife, Tenerife.

Physical training - Food - Lifestyle

"Women after 40yo are meant to feel STRONG, full of energy - to simply SHINE!!"

Bio-hack your female physiology and get in great shape!

07/04/2026

They say we only have to make happy two people, in our lives: our 8-year-old self, and our 80-year-old version ✨️
..My 8yo in the pic was curious, creative, (very) energetic, and wanted to become a doctor.
Life took her on different paths, before she actually came to realise, profoundly, in her early 30s, that health is what counts the most, building our foundation for EVERYTHING else we do or plan.
So she went back to school, and for the past 10 years she's been mainly guiding women in hormonal transitions - one of the most ignored aspects of women's health - to restore their health and cross the bridge with awareness, and in better health and shape.

I feel that the girl in the picture is happy ❤️ and I hope I'll be lucky to meet her 80yo version someday, and make her happy, too 👵

It's my birthday today - I'm turning 47 - and each year I'm smiling at the fact that the day itself loudly reminds me of my mission, as it's also ...the International Health Day ☀️

Wish you a happy and inspired day for your health, to all of you 🤍
And I'm sending love to every single soul (mostly women, but not only - men and teens girls and boys, too) I've ever worked with, towards better shape, health, energy and wellbeing ❤️

Thank you for your trust, and... I'm here, with all my heart ✨️

Mihaela Ostafe
Nutritionist & Women Health Coach

04/04/2026

Healthy eggs, this !

Not the chocolate ones... though we'll get to those in a minute, too 😉

In perimenopause, conception challenges often arise as ovarian reserve and egg quality naturally decline, with ovulation becoming less predictable.

Supporting your body with targeted micronutrients and practices helps promote healthier eggs and smoother ovulation cycles.
..And yes: preserving your means an optimal hormonal balance, thus better health, so the following are desirable no matter if you still plan to conceive or not ❤️

Here's all rundown of 11 key allies:

Essential Micronutrients & Practices

🐰 Folate: supports egg development and DNA synthesis

🐰 Vitamin D: enhances ovarian function and hormone balance

🐰 Iron: prevents anemia that disrupts ovulation, prevents exhaustion

🐰 Zinc: crucial for egg maturation and fertility signaling, supports the immunity

🐰 Selenium: protects eggs from oxidative stress, supports the thyroid function

🐰 Omega-3s: reduce inflammation for better hormonal flow, supports cognitive function and heart health

🐰 Vitamin E: antioxidant shield for egg quality

🐰 CoQ10: boosts mitochondrial energy in eggs

🌿 Daily movement: 20-30min gentle physical training stabilizes the hormonal cycles

🌿 Stress management: cortisol control via sleep/breathwork preserves ovulation

🌿 Tracking the hormonal cycle and paying attention to the hydration shifting strategy in the different phases

And, yesss... dark eggs in moderation? A smart indulgence 😋They are packed with antioxidants, magnesium (for calm and a better recovery), and compounds that support serotonin for mood, too!

Happy Easter, ladies, and nurture yourselves with care ! 🐣

Mihaela Ostafe
Nutritionist & Women Health Coach

04/04/2026

Fiber, ladies 💜 Seriously, you need it in perimenopause more than ever, it will support your gut health - and bowel movement, too 💩

Nothing embarrassing about it: you need to "go", every day, in order to let toxins out and to avoid the recirculation of the used estrogen in your blood stream.

Why? ...Because otherwise you'll have symptoms - feeling bloated, breast soreness, puffiness, water retention, they are all symptoms of what we call "estrogen bloat".
Staying hydrated is equally important.

The standard recommendation for women in perimenopause is 25g of fiber, every day - while most ladies barely reach 10-12g 🥺

What's your favourite strategy to hit your fiber goal?

Mihaela Ostafe - Women Health Coach
Yourmenopausejourney.com/shop

Online do-it-yourself program:
Female-smart Nutrition for Perimenopause

30/03/2026

Workouts that WORK in perimenopause and menopause transition 💪

Accessible fitness, hormonally friendly, and complete: strength, mobility, flexibility, stability, cardio guidelines and impact requirements - all you need in menopause transition to stay healthy and preserve your strength!

50% discount until tomorrow, 31/03, 1-year access

Excellent treat for yourself or for a lady friend 40+ that needs to start moving 🎈

Make every precious 10min of training count, and get results, ladies - not exhaustion!

Join my Thrive fit community today 🦸‍♀️

Mihaela Ostafe
Nutritionist &Women Health Coach

22/03/2026

... said Chuck Norris when turning 86yo, about 10 days before he passed, while posting a video with himself training 🤍

I'd like to get a penny for each time I've heard, as a coach "You must die of something, right?!" - as an excuse not to make whatever change that would make them healthier - I'd be rich 😉

We must die of something, yes... but we can as well die strong: body and mind 💪❤️
Standing, independently. And still doing the things we love!

So no excuses today. If Chuck could keep going at 86… we can at least do a warm-up today, right? 😉
Respect your body, yet
g e t o u t o f t h e c o u c h. Now! 😎

PS btw, Chuck Norris is not dead.
He is just beating the world record in holding his breath 😉

Rip

22/03/2026

One of my grandmas had diabetes, and the other had cardiovascular disease. Both of them had (very) high LDL - and in their times, testing for genetically-high LDL wasn't a common thing …so I'll never know "why".

Looking at the above, I understand when my clients often say, “oh, I have bad genes.”

The truth? We can’t erase genetics.

But we can change the playground our genes live in, through epigenetics (the way lifestyle and environment influence gene expression).

I often hear people joke, “Well, you have to die of something,” or “It’s in the hands of God.” That may sound philosophical… but it’s also a way of giving up power we DO have.

We can all use a bit of luck when it comes to our health, but here’s what we know for sure from the past 20 years studies: we can keep our “bad” genes quiet through daily choices, even if we can’t "control everything".

From my side, here's how I make peace with my own genetics:

❤️ You'll never see me skipping my cardio training, that I practice with kindness, and with a heart rate monitor

🤍 I get my heart checked every couple of years (even if "I'm still young" - that's what all doctors tell me each time I ask for the prescription)

💚 I'm as careful as an entrepreneur woman in her 40s can be about stress management - I practice regularly pilates, yoga, mindful breathing

💛 I almost never eat anything fried, and only exceptionality touch processed foods (for rare, nostalgic reasons 🫠 ), and I mind my omega-3 intake

💙 I stopped smoking when I was 25yo over 20y ago)

🧡 My consumption of alcohol (= sugar, and also a factor for high LDL) was always low; nowadays I actually don't drink any alcohol - I stopped for over a year, because my sleep was badly suffering even after one glass of wine (which meant not only fatigue and less focus the next day (my actual reasons for stopping), but also a lingering unstable blood sugar and an increased cardiovascular risk).

I'll never know the root causes of the conditions of my grandmas, but I know for sure that...

(continue to read in comments)

16/03/2026

It goes about everything:

- professional journey,
- a doctor's appointment,
- making / buying healthy snacks,
- meeting a friend,
- doing your training,
- getting in bed on time,
- or have some fun, really!

Whatever you want to do, and whatever you want to change: it needs to be there, on your agenda.

Monday today, ladies - get some valuable planning time in, if you haven't already 💪
..And for that matter, plan 15min at the end of each week, to check in and revise what's needed ✨️

Mihaela Ostafe
Nutritionist & Women Health Coach

16/03/2026

Motivation in a nutshell, in perimenopause and transition (and also in chronic conditions, unfortunately, disregarding the gender)

Mihaela Ostafe
Nutritionist & Women Health Coach

12/03/2026

Lacking energy is not the same as procrastinating.

Many women in perimenopause and menopause transition tell me they’re “always behind,” that if only they managed time better or tried harder, they’d finally feel on top of things.

They are mad on themselves for postponing things, yet most times it isn’t really about time management: it’s about energy management.

Procrastination happens when you avoid something you could do.
Low energy means your body, and your brain, simply don’t have enough capacity to do it.
Hormonal changes during midlife shift how women's bodies create and recover energy: sleep gets lighter, cortisol stays higher, blood sugar fluctuates, and the nervous system works overtime.
And no “time-hack” can fix that until energy balance is restored!

So instead of pushing harder, start nurturing your energy first:

🌿 Protect your recovery time: go to bed before exhaustion hits,

🌿 Eat to replenish, and keep in mind that stable blood sugar means steady energy,

🌿 Move to restore: gentle strength or Pilates can charge, not drain, your system,

🌿 Say no earlier: boundaries protect your energy, not your reputation.

When your energy rises, clarity follows, and tasks that a few days back felt impossible become simple next steps.
You’re not lazy or unmotivated.
You’re recalibrating your energy system.

And once that’s in balance, flow, and progress, return naturally.

🌿 𝘛𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘔𝘢𝘳𝘤𝘩, 𝘪𝘯 𝘵𝘩𝘦 𝘴𝘱𝘪𝘳𝘪𝘵 𝘰𝘧 I𝘞𝘋, 𝘐’𝘮 𝘰𝘧𝘧𝘦𝘳𝘪𝘯𝘨 𝘴𝘱𝘦𝘤𝘪𝘢𝘭 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘢𝘯𝘥 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵𝘴 - 𝘢 𝘴𝘮𝘢𝘭𝘭 𝘸𝘢𝘺 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘵𝘩𝘪𝘴 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘮𝘰𝘳𝘦 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘵𝘰 𝘦𝘷𝘦𝘳𝘺 𝘸𝘰𝘮𝘢𝘯 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘦𝘮𝘣𝘳𝘢𝘤𝘦 𝘩𝘦𝘳 𝘯𝘦𝘹𝘵 𝘤𝘩𝘢𝘱𝘵𝘦𝘳 𝘸𝘪𝘵𝘩 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤e.

10/03/2026

Celebrating the resilience and wisdom of women navigating one of the most transformative chapters of their lives - the transition!

Last December, I had the privilege of hosting a very special event with Ann Mettler, a visionary leader and trailblazer in technology, innovation, and policy, who needs no further introduction.

Ann candidly shared in this webinar about her own journey through menopause and beyond, with amazing honesty, clarity, and strength that left everyone inspired ❤️

Her results make me deeply happy and proud, I’m honoured to have supported Ann for over five years, and to witness how knowledge, consistency, and compassionate self-care can truly transform this stage of life.

Awareness is greatly needed 🌿 💪 🙏

🎥 Delighted to share with you today a few flashbacks from the webinar in December, "Embrace Menopause as your Catalyst for Growth":

www.yourmenopausejourney.com/embrace-menopause-webinar

3 main aspects of health in menopause transition were addressed: mindset, nutrition, and fitness.

Below: a short video about mindset, and how making time for ourselves in menopause transition is simply non-negotiable.

If you’re curious about understanding your own body better, building strength, or finding balance in this season - I hope these conversations encourage and inspire you.

The podcast with Ann on "Live Menopause Well" (July 2024) is also linked to the webinar's page.

Here’s to every woman choosing awareness, vitality, and self-leadership, one day at a time: never fear this stage of life, as your story can, and should be a thriving one, too 💫

Mihaela Ostafe
Nutritionist & Women Health Coach

🌿 𝘛𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘔𝘢𝘳𝘤𝘩, 𝘪𝘯 𝘵𝘩𝘦 𝘴𝘱𝘪𝘳𝘪𝘵 𝘰𝘧 #𝘐𝘞𝘋, 𝘐’𝘮 𝘰𝘧𝘧𝘦𝘳𝘪𝘯𝘨 𝘴𝘱𝘦𝘤𝘪𝘢𝘭 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘢𝘯𝘥 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵𝘴 - 𝘢 𝘴𝘮𝘢𝘭𝘭 𝘸𝘢𝘺 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘵𝘩𝘪𝘴 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘮𝘰𝘳𝘦 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘵𝘰 𝘦𝘷𝘦𝘳𝘺 𝘸𝘰𝘮𝘢𝘯 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘦𝘮𝘣𝘳𝘢𝘤𝘦 𝘩𝘦𝘳 𝘯𝘦𝘹𝘵 𝘤𝘩𝘢𝘱𝘵𝘦𝘳 𝘸𝘪𝘵𝘩 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 𝘢𝘯𝘥 𝘨𝘳𝘢𝘤𝘦 🌿

05/03/2026

💪 Shoulder‑friendly strength training for women in perimenopause &

If you’re in perimenopause or menopause and your shoulders are often tight, sore, or “clicking” with every movement, it’s tempting to stop lifting weights altogether.
But doing that can trigger exactly what we’re trying to avoid: accelerated loss of muscle mass, weaker posture, and less support for your joints and spine.

So how can we train around the tension, not against it?

1. Daily mobilisation is non‑negotiable

2. Train what you can, within a pain‑free range

3. Prioritise relaxing the upper body

4. Support joints and tissues from the inside out

Alongside a balanced diet and strength training, supplements like:
✔️glycine (a key amino acid for collagen and connective tissue)
✔️glucosamine & chondroitin (shown in some studies to support cartilage and joint comfort)
✔️Vitamin D3 + K2, omega‑3s, and magnesium (for bone health, inflammation, and muscle relaxation)
can be helpful adjuncts for many women.
Please take a blood test before, as this isn’t one‑size‑fits‑all.

5. Hydration is a joint and muscle nutrient!

6. Leverage tools like a weight vest where it helps

In the 📸: doing my stairs training interval with a vest the other day: cardio, legs, lower back, integrated impact and shoulders protective: check!

In short: yes, shoulders do need care, but avoiding strength training entirely is usually more harmful than helpful.
The key is smart load, good movement quality, and consistent recovery, not elimination.

Also, annoyingly enough, recovery can take long... so stay patient and hang in there!!

If you need advise, I'm here.

01/03/2026

Each year my Mom sends me, wherever I am, a delicate symbol of spring from Romania... And each year I tie it to my watch and wear it in March, which often brings up the question "so what does it mean?"

While the stories are many, I always tell my favorite, which is

🤍 white, for the purity of spring, a new life cycle, a new beginning, turning a white page and start again, and

❤️ red, a reminder for the love and passion we need for everything we engage in for real.

That's what I wish to every single one of you today: a pure and passionate heart this spring. To keep up hope, and a light, strong spirit, no matter what you're facing 🤍❤️

Bring joy to your minutes, and hours to your joy!

Multumesc, Claudia 🫶

Dirección

Tenerife
Tenerife
38400

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https://www.yourmenopausejourney.com/

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