How Women in Medicine Can Take Control of Their Health in Midlife
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As a practicing orthopedic surgeon, I see the future of women’s health play out in real-time.
When I stand at the bedside of an 80-year-old woman who has fractured her hip from a simple fall in her kitchen, I see what happens when we don’t prioritize our health early on.
But here’s the good news: midlife does not have to be a slow decline.
Instead, it can be a time of power, strength, and longevity—if we take the right steps now.
I am sharing the most important things women, especially those in medicine, need to know about protecting their health in midlife and beyond.
We’ll talk about
Why muscle is your best insurance policy
How an anti-inflammatory lifestyle can change your future
Why hormone therapy isn’t something to fear
The importance of training smarter, not just harder.
Most importantly, I want you to remember this: you are worth investing in.
Strength Training: Your Key to Longevity
For too long, women have been told to stick to light weights and high reps—afraid that lifting heavy will make them “bulky.” That couldn’t be further from the truth. Muscle is not about aesthetics; it’s about function, independence, and longevity.
When you build muscle, you’re protecting yourself from frailty, falls, and fractures later in life. I tell women all the time: lifting heavy is your insurance policy for a strong, independent future. It increases bone density, improves balance, and keeps your metabolism strong.
Here’s how to start:
Lift heavy weights. Focus on major lifts like squats, deadlifts, and presses. Aim for 4 sets of 4-6 reps with challenging weights.
Incorporate resistance training at least 3-4 times per week. This isn’t about lifting tiny dumbbells. Challenge yourself.
Prioritize power. Train for strength now, so that decades from now, you have the power to catch yourself when you trip, to stand up without struggle, and to live without limitation.
“I want to do everything I can not to become one of the women who falls down in my own kitchen because I don’t have the strength to stand.”
The Anti-Inflammatory Lifestyle: Your Best Defense Against Aging
Inflammation is at the root of so many chronic diseases—heart disease, diabetes, cognitive decline. And when estrogen levels drop in menopause, women become even more vulnerable to these conditions. That’s why an anti-inflammatory lifestyle isn’t just a good idea; it’s a necessity.
Here’s where to start:
Prioritize protein. Women should aim for 1 gram of protein per pound of ideal body weight daily. This helps maintain muscle mass and supports recovery.
Eliminate sugar and processed carbs. Sugar is one of the biggest drivers of inflammation and metabolic dysfunction. Instead, focus on fiber-rich carbohydrates like vegetables and whole grains.
Protect your sleep. Go to bed and wake up at the same time every day. Avoid food three hours before bed. Cut out alcohol—it disrupts sleep and increases cancer risk.
I know changing eating habits can be hard. I used to love sugar, too. But once you start reducing it, you’ll see the benefits in your energy, mood, and long-term health.
“Estrogen is an anti-inflammatory hormone. When it walks out the door, inflammation rises. If you’re still eating sugar and processed foods, you’re only making it worse.”
Hormone Therapy: Know the Science, Not the Fear
Too many women enter menopause completely unprepared. They hit 45 or 50 and suddenly experience hot flashes, brain fog, and exhaustion—but they don’t know why. Worse, they’ve been misled about hormone therapy.
Let me be clear: for most women, hormone replacement therapy (HRT) is not only safe, but beneficial. The book Estrogen Matters changed my life and helped me understand that much of the fear around HRT is based on outdated and misleading studies.
If you’re in your 30s or 40s, now is the time to educate yourself. Learn about your options before you’re in the middle of menopause, so you can make informed choices rather than reacting in desperation.
Here’s what you should do:
Read the science. Estrogen Matters by Avrum Bluming and Carol Tavis is a great place to start.
Talk to your doctor early. Don’t wait until you’re suffering. Be proactive.
Make the decision for yourself. Don’t let fear or misinformation dictate your health choices.
“Every woman deserves to make her own decision about hormone therapy—but she deserves to do it based on science, not fear.”
Smarter Cardio: Train for Metabolic Efficiency
For years, we were told that cardio was king. Women ran on treadmills for hours, thinking that was the key to fitness.
Here’s the truth: too much high-intensity cardio can actually increase cortisol and lead to burnout.
Instead, we need a smarter approach.
The best way to train for longevity? Zone 2 cardio and sprint training.
Zone 2 training (low-intensity, steady-state cardio) helps build your metabolic flexibility—your ability to efficiently burn fat for energy. Aim for 3 hours a week at a heart rate of 180 minus your age.
Sprint training (short, high-intensity bursts) helps improve heart function and power. Do 30-second sprints, followed by full recovery, 1-2 times per week.
This approach balances your nervous system, protects your joints, and improves endurance without overloading your body.
“We’ve come out of the era where cardio was king. Now, we focus on metabolic efficiency—not just burning ourselves out with endless high-intensity workouts.”
You Are Worth the Investment
I see it every day—women, especially those in medicine, who give everything to their careers, their patients, their families, but leave nothing for themselves. And then, one day, they look up and realize they’ve neglected their own health for too long.
I want you to hear me: You are worth the investment.
Your health is not a luxury. It’s not a “want.” It’s a need—just like the air you breathe and the water you drink.
Start lifting.
Cut out sugar.
Prioritize rest and recovery.
Learn about hormone therapy before you need it.
Train smarter, not just harder.
If you do these things, your future will look nothing like the frailty I see in too many women today. Instead, it will be strong, powerful, and limitless.
Follow Dr. Wright on Instagram @DrVondaWright and get on the waitlist for her upcoming book UNBREAKABLE
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