Oct 1, 2022
 in 
Body & Soul

Menopause

Some healthy fundamentals can help women keep moving forward

It’s funny the comparison coming to mind — a group of women exchanging their experiences as they are in the early stages, going through or done with menopause are like seasoned soldiers trading war stories. Indeed, this inevitable stage of life for all women is a battlefield.

The decrease in hormones and shifts in our bodies and minds is nothing short of an attack on life as we know it. Long gone are the days of eating junk food unscathed, as parts of our bodies become a little bigger than ever before - “menopause belly” is a real thing! Sleep becomes something that we crave as we cringe thinking at any given moment we may just burst into flames. And, mood swings take on a whole new meaning. This is a just a few of the many symptoms that come with going through menopause.

As a natural biological process, this phase of life serves as a wakeup call to take care of ourselves. It’s as if a greater power is yelling, “Hey, time to take your health and wellness more seriously!” And while some symptoms we can only grin and bear, others we can impact by putting more efforts into a healthy lifestyle.

There really aren’t magic pills or potions. The following recommendations aren’t new but are a reminder that heeding the basics of health makes a big impact on our quality of life through menopause and beyond.

"Women in the menopause transition and beyond should prioritize strength-power training in their exercise routine, as hormonal changes make it harder to maintain muscle mass and strength (and the hormone changes increase belly fat storage).”
Dr. Stacy Sims

LET’S MOVE

Exercise is essential to healthy living, but in menopause a more active lifestyle helps ward off weight gain. Because of the hormonal changes of menopause, many women experience weight gain around their belly. According to University of Washington Medicine’s publication “Right as Rain,” most women gain five to eight percent of their baseline weight the first two years of menopause. Coupled with the fact that as we age, muscle mass typically diminishes while fat increases, the speed of our metabolism slows.

The long and short of it: If we continue to eat as we always have without increasing physical activity, weight gain can be inevitable.

The basic recommendation for many will make a difference. Experts recommend moderate aerobic activity for 150 minutes a week or vigorous activity for at least 75 minutes a week. Activities could be as simple as taking a brisk walk or joining a gym class. Because of the loss of muscle that comes with age, strength training takes on even more importance. Getting in at least two strength training sessions a week goes a long way. Strength sessions could include pumping iron, but also yoga or any weight bearing exercise.

“Women in the menopause transition and beyond should prioritize strength-power training in their exercise routine, as hormonal changes make it harder to maintain muscle mass and strength (and the hormone changes increase belly fat storage),” said Dr. Stacy Sims, a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women (check out her blog at drstacysims.com for more tips).

EAT RIGHT

Good nutrition can help ease some of the symptoms that develop during menopause. Eating a variety of foods gives you the nutrients you need to maintain a healthy lifestyle and ward off weight gain. As our metabolism slows, it’s also important to decrease calories by eating smaller portions at even intervals throughout the day.

Research indicates that when undergoing a calorie deficit, higher levels of protein intake help you lose body fat.

“Equally important as how much protein you eat is when you eat it,” Sims wrote. “Your body responds best to an even protein distribution throughout the day. Pre-menopausal women should aim for 30 grams of high-quality protein within 30 to 45 minutes after exercise and regular doses of 30 to 40 grams of protein at each meal and 15 to 20 at your snacks. As you reach peri- and post-menopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams.”

Examples of protein rich foods include lean cuts of meat, Greek yogurt, cottage cheese, nuts and seeds.

Lastly, cutting back on processed and high-fat foods as well as being cognizant of your sugar and salt intake can make a big impact.

SUPPLEMENTS

As the production of estrogen slows down post menopause, the development of osteoporosis becomes more prevalent. Along with a healthy diet and exercise, your doctor may suggest taking calcium and vitamin D to act as added defense.

TALK TO YOUR DOCTOR

It’s important to seek medical advice and keep up with regular doctor checkups to monitor your health. Although menopause happens naturally and may require no medical treatment, there are ways to relieve symptoms. Treatments may include hormone replacement therapy, low dose anti-depressants and other possibilities.

“I’m not the same” is a true statement. Going through menopause brings a host of changes we can meet with the resolve to take the time to put our health and wellness first.