Dr. Rosie Ross

I’m surprised that so many midlife women don’t realize…

🩺 Your rising blood pressure may be linked to the changes your body goes through during menopause.

Here’s why that happens:

👩 Menopause isn’t just about hot flashes and mood swings—it’s a time when your body experiences significant changes that can impact your heart health, especially when it comes to blood pressure.

Two key factors during your transition are contributing to these changes in your heart health, weight gain and the decline in estrogen levels in your body.

And when these changes happen without any intervention, you become more susceptible to hypertension and cardiovascular disease (CVD). 🫀

But while these changes are out of your control, there are still ways for you to manage your blood pressure during your midlife years.

💡 Learn more about these strategies in my latest blog. https://drrosieross.com/menopause-and-the-silent-killer/

Menopause and “The Silent Killer” - Dr. Rosie Ross Have you ever been to the doctor only to be told that your blood pressure reading is higher than normal? Maybe you’ve experienced that unsettling moment,

If you're a woman aged 45 and above and you haven’t had a good night's sleep in days…

Your hormones might be to blame.

Menopause is a natural process every woman goes through as they age. While it's normal, it often comes with various symptoms that can cause discomfort, from minimal to severe.

One of the most common issues is sleep disturbance.

As we all know, sleep is essential for rest and recharging, and when it’s disrupted, it can be extremely difficult to manage everyday tasks.

But here’s the good news: there are many ways to get a good night’s sleep even while you’re in your menopausal years. Discover how in my latest blog here: https://drrosieross.com/sleepless-in-midlife-practical-strategies-for-managing-menopausal-sleep-disturbances/

Sleepless in Midlife: Practical Strategies for Managing Menopausal Sleep Disturbances - Dr. Rosie Ross Did you know that about 61% of menopausal women experience sleep problems, according to the National Sleep Foundation? Are you one of them?

How confident are you about your gut health?

In Australia, bowel cancer, also known as colon cancer, is the second deadliest form of cancer as of 2023. Alarmingly, it's affecting not just those over 50 but also younger generations.

Detecting colon cancer early can be tricky since its symptoms often resemble normal bodily changes. Many people ignore these signs in their gut health, not realizing they could already be serious.

It's often only when the cancer has progressed and worsened that it gets detected.

But here's the good news: we're not helpless against it. Simple adjustments to our diets can go a long way in promoting better gut health and reducing the risk of bowel cancer.

Want to learn the best type of food to incorporate into your diet to help prevent bowel cancer? Check out my blog to learn more: https://drrosieross.com/getting-to-the-bottom-of-things-why-bowel-cancer-awareness-matters/

Getting to the Bottom of Things: Why Bowel Cancer Awareness Matters - Dr. Rosie Ross Did you know that every week, 300 people are diagnosed with bowel cancer, and sadly, 100 of them will lose their lives? Bowel cancer is the second deadliest

When was the last time you picked up a book?

Midlife is a chapter filled with change, reflection, and rediscovery. But navigating through this stage of your life isn’t something you need to do alone, especially when you can find solace through transformative reading.

Transformative reading holds a deep significance for midlife women. It acts as a beacon of self-discovery and empowerment during a pivotal stage in our lives. This simple act offers us a means to transition and make decisions with grace and wisdom.

Through books, we can find characters and stories that resonate with our experiences. These provide validation and a sense of community, allowing us to self-reflect and broaden our perspectives.

Check out my blog here to learn why you should start reading a book today: https://drrosieross.com/discovering-your-next-chapter-the-magic-of-transformative-reading-for-midlife-women/

Transformative Reading For Midlife Women - Dr. Rosie Ross Discover the profound benefits and significance of transformative reading for midlife women.

🙋Raise your hand if…

You’ve ever found yourself eating more than you should?

It's a habit worth reconsidering, and here's why.

Because overeating can take a toll on our health. 📉

Our bodies have an incredible way of communicating with us, signaling when we're hungry or satisfied. That’s why paying attention to these signals is crucial, as they're our body's way of safeguarding our well-being by indicating what we truly need.

Ignoring these cues, however, especially for midlife women, can lead to health issues like obesity, diabetes, or heart disease.

So, if you’re ready to break this habit but are struggling to do so, my advice is to turn to traditional wisdom for help. 💡

Like the Japanese practice of Hara Hachi Bu.

Want to learn about its meaning and how it can transform your eating habits? Dive into my blog for insights and inspiration. 👉 https://drrosieross.com/eat-until-youre-not-hungry-not-until-youre-full-embracing-the-hara-hachi-bu-principle/

How To Overcome Overeating Using This Japanese Principle Need help on how to overcome overeating? Read my blog to learn how the Japanese concept of Hara Hachi Bu can help.

Happy International Women’s Day! ♀️

I couldn't think of a better way to celebrate than by sharing this incredible digital artwork crafted by none other than my talented niece, Indigenous Artist Colleena Rosemary Smith ().

It's a beautiful portrayal of midlife women, transitioning and transforming by understanding the life changes through hormonal changes of menopause. 👩

✨ Colleena's vision for the piece is simply inspiring:

“The centrepiece of the digital artwork is the women gathering together and getting knowledge and skills from the guidance of Dr. Rosie Ross about what to expect and know with midlife years of transitioning.

The journey flows through the circle for each client to show their progress on the steps provided and onto starting their new paths (stepping stones).

The red represents the blood flow in our bodies, the heavy bleeding as it’s common among women transitioning into menopause.

The green leaves symbolise herbs that could be used for natural therapies when managing symptoms of menopause.

The outer two circles represent the daily sun, the brightness of being, and help them have a positive mindset through life-changing information and practical choices.”

I'm so proud of Colleena's talent and her ability to capture the essence of transformation in such a beautiful way. 🎨

Let's celebrate the strength and resilience of women everywhere! ✨🌿🌞

Something I’ve learned about our heart’s health recently…

Our chromosomes have a significant impact on our heart health risks, especially when it comes to our eating habits.

Studies reveal that women often consume diets high in red meat, while men may opt for ones low in whole grains. Unfortunately, both of these are major contributors to cardiovascular disease-related disabilities or deaths.

But the good news is habits can be changed – just like any lifestyle adjustment, dietary choices can be modified to support heart health better.

Interested to learn more about the best dietary options for women and how to seamlessly incorporate them into your routine?

Dive into my blog for all the details! https://drrosieross.com/the-sex-gap-in-heart-health-exploring-unexpected-dietary-risks/

Exploring the Sex Gap in Heart Health And How To Reduce Your Risks Want to know how a plant-based diet can help keep your heart healthy? Read our blog to learn more.

This is one of my favourite books and I highly recommend you read it!

"Broken Open" by Elizabeth Lesser is a truly transformative book that delves into the profound idea that difficult times can serve as opportunities for personal growth and transformation.

Through insightful stories, heartfelt anecdotes, and profound wisdom, Lesser takes readers on a journey of self-discovery, showing how adversity can lead to profound inner change.

"Broken Open" is a guiding light for midlife women navigating the intricate landscape of personal growth during challenging times.

My favourite chapter is entitled ‘Bozos on the Bus.’ The term "Bozos on the bus" refers to the inner critics, fears, doubts, and negative emotions everyone carries. These parts of us can sabotage our progress, cloud our judgment, and hold us back from reaching our full potential.

Lesser advocates that acknowledging and accepting these "bozos" is crucial for personal growth. Instead of trying to push them away or suppress them, she encourages readers to acknowledge their presence, understand their origins, and learn how to coexist with them.

As I read this chapter I was reminded that embracing our vulnerabilities and shortcomings is essential for greater self-awareness and growth.

“Broken Open” is a book that has the potential to ignite a sense of hope and resilience, helping midlife women reframe their perspectives and navigate their journeys with newfound strength and wisdom.

👉 Don’t forget to follow me here if you haven’t already! I post regularly about women’s midlife, health and wellness.

Let’s hear the amazing story of one of our fellow midlife adventurers, Angela Martin:

“In 2019, I remember Perimenopause was well and truly kicking in, it was also the year my husband ran off with a woman half my age! At first, I was blindsided and devastated, but as time went on, I realised that this unexpected twist of fate was the catalyst for a powerful transformation.

I’m on a journey of self-discovery, which meant I started to prioritize my own well-being. I have tuned into my body's needs, fuelling it with nourishing foods and embracing an active lifestyle. As the extra inches around my waistline expand, funnily enough, so has my confidence and self-belief that I can do anything I set my mind to. I surrounded myself with people who uplift and support me and have let go of those who no longer served my journey.

This year as I approach my 51st Birthday and in the middle of menopause, I accepted the role of General Manager of Lifeline North Coast, becoming the first woman executive to lead the centre. As I stepped into this leadership role, I realised that the doubts I had about my capabilities in my youth were mere illusions. I was not just smart enough; I was a force to be reckoned with.
The second decision has been equally exhilarating—I decided to get my motorcycle license. Why not? Life is meant to be a thrilling adventure, and I’m determined and excited to embrace it wholeheartedly.

And I’m not alone. A growing number of women in their 50s and 60s are trading stereotypes for helmets and roaring down the open road. Together, we are shattering perceptions of what it means to age gracefully.

Gone are the days of seeking validation from others. I am unapologetically myself, embracing my imperfections and celebrating the resilience that comes with age.

So, if you find yourself in the midst of menopause, or any other life change for that matter, remember this: you are more powerful than you realise. Embrace the quirks, the challenges, and the surprises. As for me, well, I'm just getting started on this wild ride called life, and I wouldn't have it any other way.”

With love x
Ange

There is no doubt that nature's palette is vast and diverse. From the fiery red of strawberries to the soothing green of spinach and the sunny orange of carrots to the regal purple of eggplants, there's no shortage of options to choose from.

But adopting a colourful diet isn’t as easy as it sounds, especially when there are several common challenges that stand in the way of our good intentions like:

1. 𝗟𝗮𝗰𝗸 𝗼𝗳 𝗩𝗮𝗿𝗶𝗲𝘁𝘆: Many of us tend to stick to familiar fruits and vegetables, leading to a limited colour range on our plates.

2. 𝗧𝗶𝗺𝗲 𝗖𝗼𝗻𝘀𝘁𝗿𝗮𝗶𝗻𝘁𝘀: In our fast-paced lives, finding the time to shop for, prepare, and cook a diverse range of produce can be a hurdle.

3. 𝗕𝘂𝗱𝗴𝗲𝘁 𝗖𝗼𝗻𝗰𝗲𝗿𝗻𝘀: Fresh fruits and vegetables can sometimes be perceived as expensive, especially compared to processed or fast-food options.

4. 𝗣𝗶𝗰𝗸𝘆 𝗘𝗮𝘁𝗲𝗿𝘀: Encouraging children or family members who are resistant to trying new foods can be a real challenge.

The good news is that overcoming these challenges is entirely feasible with some proactive planning and creativity.

Read my latest blog here to find out what these tips are: https://drrosieross.com/counting-colors-not-calories-exploring-the-rainbow-plate-for-health-and-wellness/

Who else loves these words from Donna Ashworth? 🙋‍♀️

Aging is a personal journey, and there's no one-size-fits-all approach. It's about doing what brings you happiness and contentment. Whether you choose to embrace every wrinkle or explore ways to feel your best, it's your path to walk.

The beauty of aging isn't just about appearances; it's about that inner radiance that shines through when you love and accept yourself.

So, my friends, let's celebrate the wisdom and experiences that come with age. Remember, you owe nothing to those who judge. Your beauty is timeless and rooted in self-love, not fleeting opinions.

👉 Don’t forget to follow me here if you haven’t already! I post regularly about women’s midlife, health, and wellness.

What does your diet look like?

A lot of people define the word diet differently. But more than just fitting into your favourite jeans (which is a perk), forming a healthier diet is all about nourishing your body with a symphony of nutrients, vitamins, and antioxidants that can keep you feeling fantastic.

In a world where trendy diets and miracle supplements steal the limelight, the most powerful tools for maintaining a healthy weight are still found right in your grocery store's produce section.

It's not about counting calories or depriving yourself; it's about embracing a spectrum of colours that Mother Nature offers to fuel your body with essential nutrients.

Read my blog here to learn more about the benefits of adding a colourful spectrum of fruits and vegetables into your diet. https://drrosieross.com/counting-colors-not-calories-exploring-the-rainbow-plate-for-health-and-wellness/

Manage Your Health and Wellness With a Colourful Diet | Dr. Rosie Ross There's no better way to manage your health and wellness than with a colourful diet of fruits and vegetables.

'You can never know the ripple effect you create with one tiny gesture of kindness.'
We sometimes forget just how big a simple ACT of KINDNESS can impact others.
On my morning walk, I encountered four young champions of happiness spreading joy with their beautifully painted rocks. It was like a miniature art gallery right there in the open air. 🎨🖌️ They weren't just offering these beautiful rocks; they were handing out slices of hope and positivity on a canvas of stone. 🤗🪨.
It's moments like these that remind us of the beauty of human kindness and the incredible power of spreading a little positivity. A big Shout-Out and Thank You to these four rock-painting ambassadors of joy. I hope their colourful creations brighten your day. 🌞🌈🪨❤️

"We don't grow when things are easy, we grow when we face challenges."
Today I discovered a small tomato plant sprung from last year's seeds scattered by nature. You can see how small she is compared to the weed in the lower screen. I did not write fragile because she demonstrates her strength and resilence growing in less than ideal circumstances of rock and concrete.
I took her and planted her amongst my pot of parsley and will see how she fares. ❤️

Did you know that breast cancer is the most common cancer in women in Australia and the second most common cause of death in women after lung cancer?

1 in 7 women and 1 in 700 men will be diagnosed with breast cancer in their lifetime. These numbers remind us why regular mammograms, self-exams, and a healthy lifestyle are essential.

There isn't just one clear-cut cause, but there are some lifestyle factors that can up the risk:

💠 Smoking
💠 Alcohol
💠 Obesity
💠 Family History
💠 Age
💠 Dense Breasts
💠 Gene Mutations

If you have questions about breast health or need support, please consult your GP.



➕ And if you want regular posts on your feed about women’s midlife, health and wellness, go ahead and FOLLOW me here as well! 😊

Don’t go breaking your heart 💔

Cardiovascular disease, including heart disease and stroke, is the leading cause of death globally.

So today on , I’d like to share with you 5 things you can do to prevent heart disease:

1️⃣ Get Moving: Regular physical activity is key! 𝗧𝗵𝗲 𝗛𝗲𝗮𝗿𝘁 𝗙𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻 recommends at least 150 minutes of moderate-intensity exercise, like brisk walking or dancing, or 75 minutes of vigorous exercise each week. If you can talk but not sing during your workout, you're on the right track!

2️⃣ Eat Well: A balanced diet filled with fruits, veggies, lean proteins, and whole grains can lower cholesterol and blood pressure, keeping your heart healthy.

3️⃣ Manage Stress: Chronic stress takes a toll on your heart. Try relaxation techniques like meditation, yoga, or deep breathing to help keep stress levels in check.

4️⃣ Kick the Habit: Smoking is a major risk factor for heart disease. Quitting smoking not only reduces your risk, but also has numerous other health benefits.

5️⃣ Visit Your Doctor: Regular check-ups and screenings can catch potential risk factors like high blood pressure and cholesterol early, preventing heart disease from developing.

👉 Don’t forget to follow me here if you haven’t already! I post regularly about women’s midlife, health and wellness.

Do you believe that the food we eat affects our body on a cellular level?

Every part of our body is made up of tiny units called cells. Inside every cell, genes can be thought of as instruction manuals that dictate how the cells should work. And that’s why they need the proper nutrients from food to function well.

Some food contains molecules that can "talk" to these genes, and depending on the message they get from food, genes might "turn on" or "turn off" certain functions.

So, if cells are constantly stressed or damaged because of poor nutrition, they send out signals that can negatively affect how other cells, genes, or parts of our bodies operate.

Read about how to give your cells the right instructions to help maintain your overall health!

https://drrosieross.com/wellness-in-every-bite-the-impact-of-rainbow-eating-on-longevity-and-vitality/

What are your meals usually composed of?

Our body is like a finely tuned machine, and food is the fuel that keeps it running smoothly. Unfortunately, we don’t always fuel our bodies with the best type of food, and in most cases, we end up choosing food options that are flavorful yet unhealthy.

The good thing is there’s an easy way to gauge if your food choices are healthy or not, and that is by ensuring you fill up your meals with a rainbow of colourful veggies and fruits.

Research suggests that a diet rich in various coloured food options reduces the risk of cardiovascular disease (heart attack, heart disease, and stroke), cancer, and premature death, improving your lifestyle.

Read my latest blog here for more information on other benefits you’ll get from eating various fruits and vegetables: https://drrosieross.com/wellness-in-every-bite-the-impact-of-rainbow-eating-on-longevity-and-vitality/

Wellness in Every Bite: The Impact of Rainbow Eating on Longevity and Vitality - Dr. Rosie Ross What happens when you pump diesel into your car that runs on ultra-high unleaded petrol?

Do you believe in the Ripple Effect?

I do.

Each of us has the ability to use our individual gifts and talents to make a positive contribution to society and we have no idea just how far that positive effect will
ripple throughout the world. 🌏

Too often, midlife can be dismissed as a time of stagnation and decline. But this couldn't be further from the truth!

You have a wealth of experience and wisdom that can be used to make a positive impact on the world.

And the impact of your actions can ripple out to inspire others, creating a wave of change that can transform the world.

One thing is for certain: when we use our gifts and talents to help others, we will never regret it.

👉 Don’t forget to follow me here if you haven’t already! I post regularly about women’s midlife, health and wellness.

Have you ever got that feeling when someone you know seems out of sorts or not behaving like their usual self?

R U OK?Day is calling on all of us to let the people you care about know you’re here, to really hear them.

We are often so preoccupied with our own lives and problems that we forget that the people around us might also be going through a tough time.

🗣️ So this , we are reminded to ask them: “Are you OK?” and listen with an open mind, encourage action and offer support, and don't forget to check in.

And even if they are in fact OK or they don’t really want to talk about it yet, it’s still good to let them know someone cared enough to ask. ❤️

Did you know that one of the best ways to improve your quality of life is through a digital detox?

More than we realize, our lives have been so intertwined with technology that we don’t even notice ourselves using electronic devices and the internet most of the time.

And because it’s already a part of our everyday life, we don’t see how much it affects our emotional health.

Read about ways on how you can practice digital detox as a means of nourishing your mind here in my blog! https://drrosieross.com/living-vibrantly-nourishing-your-mind-body-and-soul/

Don’t wait until you’re thirsty! 🫗

Drinking enough water is a simple yet powerful daily habit for good health. Surprisingly, many people actually forget to drink enough water!

Thirst is not always a reliable indicator of your body's need for water. By the time you feel thirsty, you may already be dehydrated.

Here's a better way to determine if you're hydrated enough:

💧 Check the color: A well-hydrated person's urine should be a pale, straw-like color. Darker yellow or amber-colored urine could be a sign of dehydration.

💧 Monitor frequency: If you're properly hydrated, you should urinate around 4-10 times a day. If it's been many hours since your last trip to the bathroom, you may be dehydrated.

💧 Pay attention to quantity: The amount of urine you pass is also important. If you're only producing small amounts each time, it could be a sign of dehydration. This is especially important to consider during hot weather or after a physical activity.

Make sure you're taking care of your body by staying hydrated!

👉 Don’t forget to follow me here if you haven’t already! I post regularly about women’s midlife, health and wellness.

Grow your knowledge! 🌿

That’s the theme for this year’s Women’s Health Week to support women in making informed decisions about their health.

As a medical doctor, naturopathic practitioner and women’s midlife health advocate who also wants to combat misinformation about women’s health, I absolutely LOVE this theme! Women are sadly underserved by the medical community when it comes to midlife and menopause.

Starting today, Jean Hailes for Women's Health will release has easy to understand resources and information on topics such as:

♀️ Hormones
♀️ Polycystic ovary syndrome (PCOS)
♀️ Menopause
♀️ Cervical screening self-collection
♀️ Heart health
♀️ Persistent pelvic pain
♀️ Nutrition

Go check out her page:
https://www.jeanhailes.org.au/womens-health-week

➕ And if you want regular posts on your feed about women’s midlife, health and wellness, go ahead and FOLLOW me here as well! 😊

Out of the Shadows - Lifeline North Coast WORLD SUICIDE PREVENTION DAY YAMBA10TH SEPTEMBERGather 5:15 am Start 5:30 am COFFS HARBOUR10TH SEPTEMBERGather 3:45 pm Start: 4:00 pm Join us as we walk together to raise awareness, remembering those […]

“I can be changed by what happens to me. But I refuse to be reduced by it.” Maya Angelou

Isn't that just so powerful? She's reminding us that life will throw stuff at us, and it might change us, but we don't have to let it break us.

Women have that inner strength to rise above it all. Instead of letting hardships define us, we can use them to grow and become even stronger.

It's all about choosing to be resilient and believing in ourselves.

Let's remember these wise words as we journey through life, facing whatever comes our way with courage and grace!