February 3, 2026, 3:17 am | Read time: 7 minutes

When I Didn’t Know What Was Happening to My Body

I am 54 years old today. When I was diagnosed with breast cancer in 2020, at 49, I didn’t know that I was already in the midst of perimenopause. Looking back, that was a crucial point. My body had long since begun to change. I just couldn’t place it.

I gained weight even though I ate the same amount as before. My sleep worsened. I became more easily exhausted, forgetful, and often felt foggy. This feeling of not being able to think clearly. Added to that was a changed body sensation. Dryness. Less desire. Topics that hardly anyone talks about but affect many women. I pushed it aside for a long time, thinking it was stress or just life.

Survival Suddenly Became a Priority

During cancer therapy, none of that mattered. It was about sheer survival. Due to severe complications, I had to stop the therapy. A severe pneumonia pushed my body to its absolute limit. I could barely walk, eat, or drink, and was completely dependent on the help of others. This feeling of being completely at the mercy of others is deeply ingrained in me.

That the therapy was ultimately sufficient and the cancer is gone today was my great fortune. But this extreme experience was my wake-up call. I knew very clearly: I never want to live like that again. I want to remain independent. Mobile. Clear-headed.

I Only Became Aware of the Hormonal Shift Later

Only after the therapy did I begin to understand what else had happened. Due to the cancer therapy and the removal of my ovaries, I experienced a very rapid hormonal transition into postmenopause. Many symptoms that I had long seen solely as aftereffects of the cancer therapy were also related to this hormonal drop.

To this day, many women write to me: Menopause doesn’t affect me. Or: I have no complaints, I’m through it. But that’s not true. Even if you don’t feel much subjectively, processes are happening in the body. Hormones decrease permanently. And they don’t come back. This affects muscles, bones, sleep, energy, and metabolism. Particularly insidious are changes that you don’t notice immediately: gradual muscle loss, decreasing bone density, and silent inflammatory processes.

More on the topic

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Nutrition as the First Lever

This realization completely changed my thinking. I realized that there is a difference between living long and living healthily. And that I can influence it myself.

My entry point was nutrition. Today, it’s not about abstinence, but about nourishment. About strength. Especially during menopause, I understood how crucial a protein- and fiber-rich diet is. For muscles, energy, metabolism, and also for my mental clarity.

The Rainbow Principle Explained

I follow the Rainbow Principle: Half of my plate consists of vegetables. And colorful ones at that. The more diverse the colors, the broader the range of fibers and secondary plant compounds. These are crucial for a healthy gut microbiome.

A healthy gut is far more than digestion. Through the gut-brain axis, it is in constant communication with the brain. Certain gut bacteria influence the formation of neurotransmitters that control mood, concentration, and mental stability. I notice very clearly: When my gut is well-nourished, my mind is clearer.

Fiber-Rich Foods and Their Role

Fiber-rich foods for me include vegetables, legumes, oats, berries, flaxseeds, chia seeds, nuts, and whole grains. At the same time, I consciously pay attention to my protein intake. Especially during menopause, I find an intake of about 1.2 to 1.6 grams of protein per kilogram of body weight sensible to counteract muscle loss. I distribute proteins throughout the day, in the morning, at noon, and in the evening.

Many of the everyday recipes I share in the Swaantje Taube Magazine and also in my book Happiness & Longevity, where I show, over three sample days (“What I eat in a day”), and how I eat throughout the day… including nutritional information.

Strength Training, Exercise, and Mental Strength

Strength training came later. First with body weight, then in the gym. I hired a personal trainer and learned how important progression is. Muscles only grow when they are challenged. And yes, that’s possible even at 50-plus. More than that: You can actively counteract age-related muscle loss.

I combine strength training with moderate endurance training and short HIIT sessions. Exercise is no longer a duty for me, but an expression of independence.

With physical strength, mental clarity also returned. For me, happiness is my superpower. Not as a permanent state, but as an inner attitude. And serenity is my crowning discipline. I focus on what I can change. And consciously let go of what is beyond my control.

Effects on the Body

This has very concrete effects on my body. Chronic stress raises cortisol levels. A permanently elevated cortisol level negatively affects sleep, muscle building, fat distribution, and the immune system. Serenity is therefore not an esoteric idea for me, but a health strategy.

I have established fixed routines for this. Small mental anchors in everyday life. Conscious pauses. Clear priorities. And the decision not to waste my energy on things I cannot control.

Knowledge of neuroplasticity helps me with this. Our brain remains capable of learning. New routines, whether in nutrition, exercise, sleep, or mindset, can be established. It takes time. Often several weeks, sometimes up to three months. But it works. You can realign yourself in the best sense. It’s never too late for that. I am a shining example of this.

Sleep, Supplements, and a Holistic View

I long underestimated sleep. Only now do I understand how crucial it is for my regeneration. At night, the body repairs, sorts, and tidies up. My most important lever is a stable sleep-wake rhythm: going to bed at the same time and getting up at the same time in the morning. Of course, there are exceptions. If I’m invited somewhere, I might go to bed later. But my body remains remarkably constant: I almost always wake up at the same time in the morning. And that shows me how much it benefits from clear rhythms.

Additionally, I regularly check my blood values and supplement selectively. For me, omega-3 fatty acids, vitamin D, and magnesium are particularly important components. I have also described my personal supplement routine in detail on my blog.

Fashion and beauty have also taken on new meaning for me. When I lost my hair, I realized that it’s not superficial. Recognizing myself in the mirror, consciously presenting myself, provides support. For me, it’s part of a holistic approach.

My Conclusion

Being strong at 50 doesn’t mean perfection to me. It means taking responsibility for myself. For my body, my mind, and my life. And knowing that change is always possible.

That’s my game changer. In baby steps. Step by step. With the certainty: I can do something. And it’s never too late to start.

Dr. Swaantje Taube’s book “Happiness & Longevity – The Courage and Participation Book for Women 50+” will be released in early March by Christian Verlag and can be pre-ordered here.