Nutrition and Strength Training Key To Managing Menopause Symptoms

The best diet for your body during menopause might sound familiar: lean proteins, fruits, vegetables and fiber. But menopause brings many changes to women’s lives and bodies. Tweaking your eating plan — or exploring new territory if you have not paid much attention up to now — can improve how you experience this “change of life.”

Essential Nutrients To Counteract Low Estrogen

Menopause causes many hormonal changes, especially a drop in estrogen, which affects metabolism, muscle mass, bone health, sugar regulation and more. One of the most important ways to meet this change is to be sure you are getting enough protein, fiber and Omega-3, and taking the appropriate vitamins.

• Protein. You should aim to consume at least 1.5 grams of protein daily per kilogram (pounds divided by 2.2) of body weight. Protein helps preserve strength by fighting age-related muscle decline, so our bodies can carry us into a healthy old age.
• Fiber. Your fiber intake also needs to grow because constipation can be a problem for some women in menopause.
• Omega-3. An essential fatty acid, omega-3 can help with brain fog and inflammation. It’s found in foods like salmon or chia and flax seed, which also add fiber.
• Vitamins. Low estrogen puts you at risk for weakening bones; loss of bone density makes it harder to heal if you do have an injury. Your calcium and vitamin D should be checked and supplemented if necessary. Vitamin C — from fruits and vegetables or a supplement if needed — supports the production of collagen, connective tissues that bind with proteins in bones to keep them tightly knit together; it also provides antioxidant protection. B12, B6 and B1 — the complex B vitamins — not only support energy production but are good for brain function, mood and general nervous system function. Magnesium supports better sleep and helps regulate blood sugar.

What Causes Menopause Belly Fat and How Can You Lose It?

One of the most frustrating things about menopause for some women is changes in body composition, even when there’s no increase on the scale. Body shape naturally changes with hormone loss — you no longer need to be able to support a pregnancy, for example, and older women might not need as much muscle mass as younger ones for daily activities. As metabolism slows, decreasing muscle production means our bodies store more fat. As tissue piles up, menopausal women are more likely to gain fat in the upper body, especially the lower abdomen.

What can you do about that? More protein, fiber and hydration, to start, but strength training is key. Not just walking or riding a bike — women in menopause need weight-lifting to protect lean mass, recover muscle and increase metabolism in order to use that fat as energy. The good news is, you can shift belly fat, even if it is hormone-related, with proper nutrition and exercise.

Preventing Silent Health Risks: Bone Density Loss and Vitamin Deficiencies

Bone loss can happen silently. Unless your doctor is checking your bone density and calcium levels — not an automatic part of annual screenings — you might not know you are losing calcium and bone strength. If you feel weakness when walking or lifting something heavy, or if you feel tired, or something you normally do seems harder, talk to your doctor or a dietitian about making sure you are getting the right nutrients, especially protein and calcium. Vitamin D deficiency is similar — unless it’s tested, you won’t necessarily know.

Good nutrition can be a preventive: The best way to forestall many of these conditions is to follow a Mediterranean-style diet of lean meats; fish including salmon, some white fish, tuna and sardines; healthy fats like avocadoes; and fiber-filled whole-grain foods.

Are Soy and Dietary Supplements Safe During Menopause?

Soy products are often mentioned as a treatment for estrogen loss, but soy is not for everyone. You need to be checked first for estrogen receptors, which trigger estrogen absorption and can play a role in the development of estrogen-dependent cancers of the breast and ovaries. For those who don’t have that issue, soy products like tofu, edamame and soy milk can help with menopause symptoms.

Supplements also require some thought. Ask yourself: Is there an actual nutritional deficiency? If there is an increased need, what exactly is it for? If yes, your doctor or dietitian can make specific recommendations tailored to you, but having a nutrient-rich diet is almost always the place to start.

Ask for Help Early

Don’t wait for your situation to get worse to seek help, especially food-related nutrition advice. Menopause is not a time to simply eat less. It’s a time to change your approach. Listen to what your body is telling you: More protein? More exercise or strength training? A more nutrient-dense diet? Sleeping an extra hour daily? It’s much easier to head off problems before they begin, so you build a strong, healthy body that can carry you through all the good years ahead.

This content is not AI generated.