Doctors Are Begging Middle-Aged Women To Make This 1 Lifestyle Change ASAP

Many middle-aged women don’t necessarily “have it easy.” They’re experiencing mental and physical health changes, such as depression and menopause. They’re inaccurately portrayed in the media. They may feel “invisible.” That’s only the beginning of the list.

The good news is, many of their concerns can be addressed. Today, doctors want to focus on a major example — declining bone density and muscle mass from menopause — and how middle-aged women can address it to improve their quality of life.

Their No. 1 tip? More strength training.

Why Middle-Aged Women Need More Strength Training

As mentioned, middle-aged women are experiencing changes in their bodies, particularly due to perimenopause and menopause. That may require them to change their habits, including those related to exercise.

“We’re becoming more aware of what actually happens in perimenopause: the metabolic shifts, the muscle loss, the bone changes, the mood fluctuations,” said Dr. Alexandra Dubinskaya, a urogynecologist, pelvic reconstructive surgeon and menopause and sexual health expert.

Strength-building exercises help all of those things. They increase bone mineral density, improve muscle mass, support metabolic health, decrease fall risk, improve mood and more.

“Strength training is one of the most important and most underutilized ways that women can protect their health and independence as they age,” said Dr. Clarinda Hougen, a primary care sports medicine specialist at Cedars-Sinai Orthopaedics in Los Angeles and a team physician for Angel City Football Club.

Bone health concerns, in particular, are more common for this group than you may realize, thanks to hormonal changes. As many as 1 in 3 women over 50 experience an osteoporosis fracture, and women can lose up to 20% of bone density in the five to seven years after menopause.

“Resistance training is one of the most effective non-pharmacologic tools we have to slow this process,” Dubinskaya added.

At-home exercises can be beneficial for building up strength. It's important to start with a program that will keep you consistent.

Tony Anderson via Getty Images

At-home exercises can be beneficial for building up strength. It’s important to start with a program that will keep you consistent.

Strength Exercises and Training Tips For Middle-Aged Women

If you’re a middle-aged woman who’s not super familiar with strength training, fear not: Experts share some beginner-friendly tips and exercises you can do right now (some even from the comfort of your home).

Get an evaluation from your primary care provider.

Before making any health changes or starting a new exercise routine, check in with your healthcare provider.

“Let your practitioner know your goals of starting a resistance program, and make sure that cardiac concerns, such as high blood pressure, are not a roadblock for you to start,” said Yvonne Di Edwardo, a physical therapist at Atlantic Health.

While you’re there, she also suggested getting your bone density and balance evaluated.

Start with at-home exercises.

Exercise doesn’t have to be a lengthy, expensive, scary thing — a couple of days a week at home will do.

“You do not need a gym membership,” Hougen said. “Start with body weight exercises, like squats, step-ups, modified pushups and planks.”

She encouraged focusing on your form to ensure you avoid injury. Checking with a personal trainer can help.

“As you get stronger, you can add light weights with dumbbells or kettlebells,” Hougen added. “Resistance bands are also handy for a variety of exercises.”

Di Edwardo shared some great starter exercises that use resistance bands:

  • Sit to stand from a chair without using your hands. For an extra challenge, add a resistance band above your knees and put light pressure into the bands as you stand up.
  • Supine march (basically, “march” while lying on your back) with resistance bands above your knees.
  • Do gentle rows with resistance bands while standing or sitting. Pull the bands back to your chest with good posture.
  • Side-step with a resistance band above your knees, using a countertop or wall to assist with your balance if necessary.

Don’t forget about warming up beforehand. “It is always a good idea to warm up — even for a short walk or a small amount of time on a recumbent or upright bike is a good way to warm muscles,” she added.

Incorporate pelvic floor exercises.

You may also experience urinary incontinence or the weakening of pelvic floor muscles during menopause. Resistance training can help.

“In pelvic floor training, the use of resistance training, either bands or light weights, with appropriate integration of our pelvic floor muscles and breathing technique, can make challenges such as running, lifting and stair-climbing less stressful on our pelvic floor and aid in maintaining our bladder control,” Di Edwardo explained.

Exercises that strengthen the pelvic floor include kegels, bridge pose, squats, pelvic tilts and “bird dog.” A pelvic floor therapist can work through those with you.

Pay attention to warning signs.

When attending to your pelvic floor, Dubinskaya encouraged patients to “lift smarter” by paying attention to warning signs.

Examples include lower back tension, pelvic heaviness, a feeling of fullness or “something stuck” in the vagina, symptoms that worsen at the end of the day and new urinary leakage during lifting.

Make it a fun, social activity.

Let’s be real: Exercise isn’t always enjoyable. Even fitness pros don’t always want to work out. To stick to a routine, you may want to grab a couple of friends or attend a class.

“For some individuals, the social component to exercising is an added perk, and it helps in compliance and routine,” Di Edwardo said.

She recommended a water aerobics class to work your muscles and aid in muscle-building, or checking out a community-based activity focused on light resistance challenges.

Nourish and hydrate.

The way you feed your body matters, too. In this case, protein is particularly important. “Make sure you are eating an adequate amount of lean protein to support muscle growth and repair,” Hougen said.

Lean protein food sources include chicken, turkey, beef, pork and others.

Don’t forget about adequate hydration, either. “Muscles that are underhydrated can cause us to cramp or not recover quickly,” Di Edwardo explained.

Don’t go too hard or too fast.

Going slow with exercise changes is key — especially for women who have connective disorders, such as Ehlers-Danlos. According to Dubinskaya, aggressive heavy lifting in particular can cause symptoms to flare up earlier and progress faster.

Weightlifting is good, but more is not always better,” she said.

Di Edwardo agreed. “As with all resistance training, know your limits,” she said. “Allow your muscles to take a break when needed.”

The “golden rule” here, perhaps, is to push yourself, but not too hard.

“Midlife health is not about extremes,” Dubinskaya said. “It’s about longevity. The goal isn’t to lift the heaviest weight in the room, but to still be lifting safely 20 years from now.”

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Scientists reveal why a popular anti-aging compound may also fuel cancer

Polyamines are naturally produced molecules present in all living cells. They play a vital role in basic biological functions, including cell growth and specialization. In recent years, scientists have focused on these compounds, especially spermidine, for their potential to support healthy aging. Often described as ‘geroprotectors,’ they have been shown to stimulate autophagy, a cellular recycling process that clears out damaged components. This benefit largely depends on a protein called eukaryotic translation initiation factor 5A (eIF5A1).

At the same time, researchers have repeatedly observed high levels of polyamines in many types of cancer, where they are linked to aggressive tumor growth. This contrast has created a scientific puzzle. How can the same molecules that appear to promote longevity also be associated with cancer?

A Molecular Puzzle in Cancer Metabolism

Although the connection between polyamines and cancer has been recognized for years, the detailed mechanisms behind their role in tumor progression have remained unclear. Cancer cells are known to alter their metabolism, relying heavily on aerobic glycolysis to rapidly generate energy. However, exactly how polyamines influence this metabolic shift has not been fully understood.

Adding to the complexity, eIF5A1 has well established functions in normal, healthy cells. A closely related protein, eIF5A2, shares 84% of its amino acid sequence but has been linked to cancer development. Why two nearly identical proteins behave so differently has been a major unanswered question.

Large Scale Proteomic Analysis Reveals Distinct Pathways

To investigate, a team led by Associate Professor Kyohei Higashi from the Faculty of Pharmaceutical Sciences at Tokyo University of Science in Japan carried out an in-depth study using advanced molecular and proteomic methods. Their results were published in Volume 301, Issue 8 of the Journal of Biological Chemistry. The findings clarify how polyamines stimulate cancer cell growth through biological routes that differ from those involved in healthy aging.

The researchers worked with human cancer cell lines to examine how polyamines affect protein production and metabolism. They first reduced polyamine levels using a drug, then restored them by adding spermidine. This approach allowed them to directly measure the impact of polyamines on cancer cells. Using high-resolution proteomic techniques, they analyzed changes across more than 6,700 proteins.

Their results showed that polyamines primarily boost glycolysis, the process that quickly converts glucose into energy, rather than enhancing mitochondrial respiration, which is more closely tied to healthy aging. The team also found that polyamines increase levels of eIF5A2 and five ribosomal proteins, including RPS 27A, RPL36AL, and RPL22L1, all of which are associated with cancer severity.

eIF5A1 vs eIF5A2 in Normal and Cancer Cells

A side by side comparison of eIF5A1 and eIF5A2 provided critical insight. “The biological activity of polyamines via eIF5A differs between normal and cancer tissues,” explains Dr. Higashi. “In normal tissues, eIF5A1, activated by polyamines, activates mitochondria via autophagy, whereas in cancer tissues, eIF5A2, whose synthesis is promoted by polyamines, controls gene expression at the translational level to facilitate the proliferation of cancer cells.”

In other words, polyamines trigger very different effects depending on which protein they influence. In healthy cells, they support cellular maintenance and energy production. In cancer cells, they help drive rapid growth.

How Polyamines Increase eIF5A2

Further experiments uncovered how polyamines raise eIF5A2 levels. Under typical conditions, production of the eIF5A2 protein is restrained by a small regulatory RNA molecule called miR-6514-5p. The researchers found that polyamines disrupt this natural brake, allowing eIF5A2 to be produced in greater amounts. They also showed that eIF5A2 controls a distinct group of proteins compared to eIF5A1, reinforcing the idea that these two similar proteins carry out separate functions.

Implications for Cancer Therapy and Supplement Safety

These findings carry important implications for both cancer treatment and the use of polyamine supplements. The results highlight how strongly biological context matters. In healthy tissues, polyamines may provide anti-aging benefits through eIF5A1. In tissues that are cancerous or at risk of becoming malignant, the same molecules can stimulate tumor growth through eIF5A2. This dual behavior helps explain why polyamines have been so challenging to interpret in medical research.

The study also identifies a promising new therapeutic target. “Our findings reveal an important role for eIF5A2, regulated by polyamines and miR-6514-5p, in cancer cell proliferation, suggesting that the interaction between eIF5A2 and ribosomes, which regulates cancer progression, is a selective target for cancer treatment,” remarks Dr. Higashi. Targeting eIF5A2 specifically could, in theory, slow cancer growth without interfering with the beneficial effects linked to eIF5A1.

Overall, this research marks a significant advance in understanding the complex and sometimes contradictory roles of polyamines. In the future, scientists may be able to design strategies that preserve their positive effects on healthy aging while reducing their potential to support cancer development.

This study was supported in part by a Grant-in-Aid for Scientific Research (C) (No. 18K06652) from the Japan Society for the Promotion of Science, the Hamaguchi Foundation for the Advancement of Biochemistry, and an Extramural Collaborative Research Grant of the Cancer Research Institute, Kanazawa University, Japan.

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A tiny twist creates giant magnetic skyrmions in 2D crystals

In the fast moving field of two dimensional materials, even a slight rotational shift between layers can dramatically change how a material behaves. Scientists previously discovered that when atom thin crystals are stacked with a small angular mismatch, their electronic properties can transform. This approach, known as moiré engineering, has become a key strategy for designing new forms of quantum matter.

Now researchers report in Nature Nanotechnology that magnetism can also behave in surprising ways under these conditions. In twisted antiferromagnetic layers, magnetic spin patterns are not limited to the small repeating moiré unit cell. Instead, they can spread into much larger, topological structures that extend across hundreds of nanometers.

Giant Magnetic Textures Beyond the Moiré Pattern

In most moiré systems, the size of physical effects is determined directly by the interference pattern created when two crystal lattices overlap. Magnetic order in stacked van der Waals magnets was widely expected to follow this same length scale. The new findings challenge that assumption.

The team examined twisted double bilayer chromium triiodide (CrI3) using scanning nitrogen-vacancy magnetometry, a technique that images magnetic fields with nanoscale precision. They observed magnetic textures reaching distances of up to ~300 nm, far exceeding the size of a single moiré cell and roughly ten times larger than the underlying wavelength.

A Counterintuitive Twist Angle Effect

The results reveal an unexpected pattern. When the twist angle becomes smaller, the moiré wavelength increases. However, the magnetic textures do not simply grow along with it. Instead, their size changes in the opposite way, reaching a maximum near 1.1° and disappearing above ~2°.

This reversal shows that magnetism is not just copying the moiré template. Rather, it arises from a balance between several competing forces, including exchange interactions, magnetic anisotropy and Dzyaloshinskii-Moriya interactions. All of these are subtly adjusted by how the layers are rotated relative to one another. Large scale spin dynamics simulations back up this interpretation, demonstrating the formation of extended Néel-type antiferromagnetic skyrmions that span multiple moiré cells.

Skyrmions and Low Power Spintronics

These findings matter beyond basic physics. Skyrmions are promising for future information technologies because they are small, stable and protected by their topology. They can also be moved using very little energy. Creating them simply by adjusting the twist angle, without lithography, heavy metals or strong electric currents, provides a clean and geometry driven path toward low power spintronic devices.

The researchers describe this phenomenon as super-moiré spin order, highlighting that twist engineering operates across multiple scales. A change in atomic alignment can generate topological structures on much larger, mesoscale distances. This challenges the long held idea that moiré physics is only a local effect and positions twist angle as a powerful thermodynamic control parameter capable of tuning exchange, anisotropy and chiral interactions to stabilize topological phases.

From a practical standpoint, these large and robust Néel-type skyrmionic textures are well suited for integration into devices. Their larger size makes them easier to detect and manipulate. At the same time, their topological protection and insulating host material suggest extremely low energy loss during operation. As scientists continue to explore how geometry shapes quantum behavior, such emergent magnetic states could play an important role in developing energy efficient, post-CMOS computing technologies.

Dr. Elton Santos, Reader in Theoretical/Computational Condensed Matter Physics, University of Edinburgh, whose team led the modelling aspect of the project, said: “This discovery shows that twisting is not just an electronic knob, but a magnetic one. We’re seeing collective spin order self-organize on scales far larger than the moiré lattice. It opens the door to designing topological magnetic states simply by controlling angle, which is a remarkably simple handle with profound practical consequences.”

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‘Doctors said my excruciating period pain was anxiety’

Women with endometriosis say doctors failed to listen to them or take their pain seriously.

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BBC investigation finds 50,000 people waited over 24 hours in A&E corridor care

Known as “corridor care”, patients are lining up on trolleys or sitting on chairs due to a lack of beds.

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Keir Starmer Gives United States Permission To Use UK Bases To Strike Iran

Keir Starmer has given the United States permission to use UK military bases to attack targets in Iran.

The prime minister said he was “protecting British interests and British lives” after Iran launched missile attacks on countries across the Middle East.

That came after the US and Israel bombed Iran in a wave of strikes which killed Iran’s Supreme Leader Ayatollah Ali Khamanei as well as other senior regime officials.

In a statement from Downing Street, Starmer insisted the UK was not involved in the initial attacks on Iran – and that its actions did not break international law.

He said: “We all remember the mistakes of Iraq. And we have learned those lessons.

“We were not involved in the initial strikes on Iran, and we will not join offensive action now.

“But Iran is pursuing a scorched earth strategy. So we are supporting the collective self-defence of our allies and our people in the region, because that is our duty to the British people.

“It is the best way to eliminate the urgent threat and prevent the situation spiralling further.

“This is the British government protecting British interests and British lives.”

It is understood the US will use British bases at RAF Fairford and Diego Garcia to carry out their strikes.

Starmer said there are around 200,000 British citizens in the Gulf region, and that Iran’s actions were putting their lives at risk.

“Over the last two days, Iran has launched sustained attacks across the region at countries who did not attack them,” he said.

“They have hit airports and hotels where British citizens are staying. This is clearly a dangerous situation.”

Iran also hit a military base in Bahrain on Saturday, “narrowly missing British personnel”, the PM said.

British jets are already taking part in “defensive” operations in the region, Starmer said.

But he said the only way to stop the Iranian attacks was to target storage depots and the launchers use to fire missiles.

The PM said: “The US has requested permission to use British bases for that specific and limited defensive purpose.

“We have taken the decision to accept this request, to prevent Iran firing missiles across the region, killing innocent civilians, putting British lives at risk and hitting countries that have not been involved.

“The basis of our decision is the collective self-defence of longstanding friends and allies, and protecting British lives. This is in line with international law.”

Green Party leader Zack Polanski criticised Starmer’s decision.

Posting on X, he said: “It took just one phone call from Donald Trump for Starmer to jump into yet another Middle East illegal war, failing to learn the lessons of the tragedies of Iraq, Libya and Syria.”

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It took just one phone call from Donald Trump for Starmer to jump into yet another Middle East illegal war, failing to learn the lessons of the tragedies of Iraq, Libya and Syria. https://t.co/IhCUF9XJ3m

— Zack Polanski (@ZackPolanski) March 1, 2026

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It took just one phone call from Donald Trump for Starmer to jump into yet another Middle East illegal war, failing to learn the lessons of the tragedies of Iraq, Libya and Syria. https://t.co/IhCUF9XJ3m

— Zack Polanski (@ZackPolanski) March 1, 2026

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