A Feel Good PowWow | Midlife, Menopause & Bone Health
What a night! Our recent Feel Good PowWow at Monk’s Brew Club was filled with warmth, laughter, and incredible energy. It was one of those evenings that reminded us just how powerful it is when women come together to learn, share, and have real, honest conversations about how we feel in our bodies and with our health.
A Conversation That Matters
Our theme, Midlife, Menopause & Bone Health, touched on a stage of life that affects every woman — yet is so often misunderstood or brushed aside. From the hormonal changes of perimenopause to the lifestyle shifts that support long-term wellbeing, it’s a topic that deserves open discussion, empathy, and evidence-based guidance.
That’s why we were thrilled to welcome Dr Charu Narayanan from IMC Katong, who shared her expert insights on navigating menopause with strength, awareness, and confidence. With decades of experience in women’s health, she helped cut through the confusion to explain what’s really happening in our bodies — and what we can do about it.
“Women spend around a third of their lives in menopause,” Dr Charu reminded us.
“Understanding how to support your body through this stage — from bone density to heart health — changes everything.”
What We Learned
Dr Charu guided us through:
The difference between perimenopause and menopause — and how early signs often go unnoticed.
Why bone health matters — with up to 10 % bone loss in the first three years after menopause and simple steps to strengthen bones naturally.
Lifestyle medicine — how nutrition, exercise, and stress management play key roles in managing symptoms and preventing disease.
HRT and alternative therapies — what the latest research really says about benefits and risks
We also explored practical ways to support the body through this stage — from prioritising protein and vitamin D to introducing regular strength training and recovery time.
From “Skinny Culture” to “Strong Culture”
In my talk, I shared how so many of us grew up in the “skinny era” — dieting, over-training, and chasing smaller numbers — and how we’re now rewriting that story. This is our Strong Era. 💪 Strength training is no longer about aesthetics — it’s about building resilience, protecting our bones, and feeling powerful in our bodies at every age.
The 7 Strength Moves Every Woman Should Know
We ended the evening with a practical movement session, walking through seven foundational strength exercises you can do anywhere — using just your bodyweight or a pair of dumbbells.
These are the building blocks for long-term bone health, better balance, and confidence in movement.
💪 Watch the 7 Strength Moves video →
Keep the Feel Good Momentum Going
If this conversation sparked something in you, we’d love to welcome you into our community of women who are lifting each other up!
Join The Feel Good Tribe:
Retreats – Our one-day wellness experiences bring together movement, mindset, and connection.
Personal Training – Tailored 1:1 coaching for women 35 +, online or in-person.
Group Classes – Outdoor strength and Pilates sessions at East Coast Park.
Follow us on IG 👉 @thefeelgoodtribe.sg