The New Menopause
The "M" Word
Menopause is SO much more than just hot flashes and weight gain.
For years (okay more like eons) menopause was only talked about in hushed conversations.
Friends comparing their 'hot flash stories'.
Questions about that “weird” symptom - tinnitus, burning tongue, frozen shoulder anyone?!
Fortunately, new research has surfaced, causing a shift in perspective about menopause and your overall health in midlife.
Now we have a better understanding of what happens to women during the transition through perimenopause and into menopause.
Fluctuations in key hormones - estrogen, progesterone, testosterone- can dramatically affect dozens of important functions throughout a woman’s body.
Your fitness, nutrition, and mindset play a big part in how you feel and how your body functions as you experience these hormone changes.
Why This Matters
The average age of menopause is 51 years old. But perimenopause and all of its crazy symptoms, including fluctuating hormone levels, can be begin as early as 10 years prior (late 30’s and early 40’s).
Feeling your best through this season of life will require you to understand and work WITH your fluctuating hormones in the simplest and most effective ways possible.
FITNESS SIMPLIFIED
As key hormones decline, making certain workout styles a priority will help you feel your best. You will be grateful you did when you reach your seventies and can confidently climb bleachers to watch your grandkids play sports.
Fitness tip to help you counteract the impacts of declining hormone levels:
Make Strength Training #1
Strength training stimulates your muscles more any other type of exercise, and building muscle is more important now than ever.
Estrogen naturally protects against muscle and bone loss.
As estrogen exits the scene during menopause and beyond, you no longer have that natural protectant.
So what can you do?
Work on building up your muscle mass as much as possible.
Don’t worry, we’re not talking about trying to win the Ms. Olympia bodybuilding competition.
But every ounce of muscle counts. And the more muscle you have, the stronger and more mobile you'll be.
Having more muscle also helps prevent bone loss from happening. It's a win-win!
The BEST way to build strong muscles over 40 is to shift your style of physical activity to make strength training your number one priority.Here are some simple exercises to help you retain and grow your muscle mass in your upper body:
Two Upper Body Muscle Building Exercises
- Bent-over Rows: Make sure to hold a neutral spine, then squeeze your shoulder blades and elbows back to target the "pulling" muscles of your upper back & shoulders.
- Overhead Presses: Engage your core to anchor your pelvis, then press straight overhead to target the "pushing" muscles of your shoulders.
- Aim for 8-12 reps of each exercise.
Extra tip: Begin with light weight (5-8 pounds), to practice the motion and technique. Then gradually increase your weight (up to 10-20+ pounds) so that these exercises feel challenging in the 8-12 rep range. You can also use two dumbbells.
Did You Know...
- After age 30, if you’re physically inactive you can lose 3-8% of your muscle mass every decade, and this rate of decline is even higher after the age of 60.
- Losing your muscle mass amplifies many of the other symptoms associated with declining hormone levels during midlife: joint pain, weight gain, lack of energy, slower metabolism, poor glucose regulation, and bone loss.
- Strength training doesn’t always have to be “lifting heavy weights”. Strength training can also include bodyweight-only exercises (like push-ups) or using bands for resistance.
NUTRITION SIMPLIFIED
As key hormones decline, prioritize certain foods to feel your best.
NUTRITION TIP TO HELP YOU COUNTERACT THE IMPACTS OF DECLINING HORMONE LEVELS:
Eat High Protein Foods at Every Meal
These foods will help build & maintain your muscles in midlife.
Why is protein so important for women in midlife?
Protein is the perfect partner for your strength training!
Like peanut butter to dark chocolate (a helpful anti-inflammatory food, BTW).
Protein in your diet gives your body the important building blocks it needs to maintain and build your muscle mass.
While the ideal amount of protein for growing, thriving muscle tissue might sound like a lot (0.8-1.0g/lb of ideal bodyweight)...
...Focus less on the actual grams of protein you're eating, and more on eating meals that make a lean protein source the “star” of the dish.
A great way to help boost your daily protein intake is to ensure your snacks are high-protein too!
Here's an easy high-protein snack (and a million times tastier than a pack of crackers!):
Yogurt Berry Bowl
More High Protein Snacks:
- 2 hard-boiled eggs with carrots, cucumbers, brocolli dipped in hummusco
- Banana or apple with nut butter
- Protein smoothie
MINDSET SIMPLIFIED
If you've ever wanted to start or improve your fitness & nutrition habits and stalled out because you thought to yourself...
"Everytime I go online I instantly get overwhelmed!”
You are NOT alone.
I hear this from women all the time.
It can feel overwhelming to sift through the abundance of advice out there about menopause, hormones, weight management, and overall health in midlife.
That's a huge reason why we strive to keep things simple for you!
Mindset for Thriving in Menopause:
When you start to feel overwhelmed, always go back to small, consistent, healthy habits to feel your best and be your strongest.
If nothing else, drink a glass of water and take a walk. That’s a win!
Those small habits done consistently (not perfectly) will help you increase your strength, flexibility, mobility, and energy to do those things you love doing.
THE TAKEAWAY
Hormonal changes that happen during menopause are inevitable.
It happens to every woman if she lives long enough.
Suffering through it, however, is NOT inevitable.
To go through your days feeling strong and pain-free in midlife:
- Make strength training a priority
- Eat high protein meals
- Be consistent with the basics
Menopausal Hormone Therapy- Yes or NO?
We can't end without mentioning menopausal hormone therapy as an additional option for many women.
Hormone therapy has been shown in studies to reduce your risks of bone loss, cardivascular issues, and other inflammatory diseases.
And it can improve sleep, brain fog, and hot flashes among other menopause symptoms.
If you need a doctor to discuss your menopause symptoms,
Or to hear your options when it comes to menopausal hormone therapy,
You can find a list of certified Menopause Healthcare Practitioners near you on the Let’s Talk Menopause website.
You’ll also find lots of other helpful resources for navigating menopause!
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 327: Night Sweats & Hot Flashes! Triggers and Remedies to Ease Symptoms
Ep 350: How to Deal with Negative Thoughts About Aging & Menopause
Ep 373: Is Taking Progesterone a Good Idea?
SPECIAL RESOURCE
Ready to put “strength training” into practice? This quick 15 minute routine focuses primarily on building your lower body muscles (a great compliment to the two upper body exercises above!) We’ll also work on your balance, strength and flexibility - no equipment needed!
15 MIN Balance and Strength Workout.
Until next week... Be strong
