The Ultimate Guide to Nutrition and Fitness During Menopause – Healthline
Menopause refers to a natural drop in reproductive hormones that accompanies the end of menstruation. Its a normal part of aging and typically occurs in your late 40s or early 50s (1).
Over 80% of people going through or nearing menopause experience uncomfortable symptoms, such as hot flashes, mood swings, irritability, or difficulty sleeping (1).
The good news is that your nutrition and fitness choices can ease these symptoms.
This article provides numerous helpful diet and exercise tips to support your body during menopause.
Its hard to pinpoint exactly when menopause-related hormonal changes begin. Oftentimes, theyre signaled by various symptoms, including (1):
If these symptoms begin before your periods stop, youre likely in a transitional phase called perimenopause. You may also experience lighter or shorter periods that may come either more or less often than usual (2).
Twelve months without a period is the more definitive marker of menopause (3).
In terms of your diet, youll want to hone in on foods that help keep your heart healthy, your bones strong, and your brain sharp while lowering your intake of foods that trigger symptoms. Whole foods like fruits, veggies, and whole grains may be particularly helpful.
Although the right diet wont eradicate your symptoms, it may help you feel better and alleviate day-to-day side effects.
Sarcopenia, or the progressive loss of lean muscle mass, is common as your body ages. In fact, a 38% loss of lean muscle mass per decade is thought to begin in a persons 30s (4, 5, 6).
As you age, this percentage becomes significant because the loss of lean muscle mass increases your risk of fractures and falls (4, 5, 6).
Nonetheless, eating 2530 grams of protein at each meal may protect against this loss of lean muscle mass (5, 6).
For context, a 3-ounce (85-gram) portion of salmon packs 22 grams of protein. Visually, this amount is the size of a deck of cards or a bar of soap (7).
Other high quality protein sources include eggs, beef, seafood, and poultry like chicken or turkey. Plant-based foods such as nuts, some meat alternatives, soy products like tofu, and beans and other legumes can also contribute to daily protein needs.
Eating foods that are high in leucine, a building block of protein, may also optimize muscle creation and retention in older adults. Most protein sources contain leucine. Animal products and some plant proteins, such as soy, are particularly good sources (4, 5, 6).
Osteopenia is a reduction in bone mass thats more common in older adults.
If left untreated, it may lead to osteoporosis, which is a porousness in your bones that makes you particularly susceptible to sudden breaks or fractures (8, 9).
Foods rich in calcium and vitamin D help keep bones strong, which is pivotal during menopause especially since osteopenia and osteoporosis are common right before, during, and after menopause due to the decrease in estrogen (3, 10).
Therefore, you should aim to get three or more servings per day of fortified dairy products like yogurt, milk, or cheese (11).
Other foods naturally rich in vitamin D include seafood, egg yolks, and certain types of mushrooms.
Some people experience more hot flashes when they eat spicy foods, alcohol, and caffeine (12, 13, 14).
As such, one strategy the next time you experience hot flashes is to write down what you last ate. Doing so may help you identify trigger foods that you should limit or avoid to reduce how often or intensely you experience hot flashes.
Keeping a more robust food journal may also help.
Some research suggests that eating more foods high in omega-3 fatty acids may help reduce hot flash and night sweat symptoms although one review notes that results are inconclusive (15, 16).
Omega-3-rich foods include fatty fish like salmon, sardines, tuna, and mackerel, as well as certain nuts and seeds. Notably, these foods may also bolster heart health (17).
Declining levels of estrogen and other sex hormones alter how your body metabolizes carbs and fats during menopause, which may contribute to weight gain (18).
Phytoestrogens are plant compounds naturally found in some foods that may act as a weak estrogen in your body. In turn, they may help diminish the symptoms brought on by the decline in estrogen that accompanies menopause (16).
While more research is needed and results are mixed, some studies suggest that phytoestrogens may benefit people undergoing and nearing menopause (19, 20, 21, 22, 23, 24).
Foods rich in phytoestrogens include soybeans, tofu, tempeh, grapes, beans, flaxseeds, linseed, sesame, and black and green tea (25).
When going through menopause, be sure to get enough protein and other whole foods while avoiding foods that trigger hot flashes. Additionally, it may be helpful to increase your intake of omega-3s and phytoestrogen-containing foods.
Its vital to stay active when youre going through menopause.
Thats because bone density declines during this phase, making you more susceptible to fractures. Yet, exercise may counteract bone density loss while boosting your mood, reducing anxiety, and improving sleep (8, 26, 27, 28).
Weight-bearing exercises help keep your bones strong.
For instance, lifting weights or doing Total Resistance Exercise (TRX) a suspension-based exercise system may help build strength, while aerobic exercise like running, high intensity interval training (HIIT), and certain types of dance or yoga may benefit heart health (29).
Low impact movement like walking, swimming, dance, and yoga helps keep your joints healthy. These activities may be particularly suitable if youre new to exercise or havent worked out in a while (30).
Weight-bearing, aerobic, and low impact exercise may benefit your health during menopause in several ways, including by helping prevent loss of bone density.
When going through menopause, its important to speak with your doctor before making any drastic changes to your diet or exercise routine. They may want to discuss the best options for you while considering your medical history and medications.
Its important to get enough nutrients by way of whole grains, protein, fruits, vegetables, and healthy fats. These foods keep your body nourished and protect against age-related muscle loss, as well as reduce your risk of developing type 2 diabetes (8, 31).
Youre at a higher risk of heart disease after menopause due to decreases in estrogen and alterations in how your body metabolizes fats, so a balanced diet becomes especially important in lowering this risk (31).
You should avoid regularly eating high sodium foods, as a high sodium diet has been associated with lower bone density in menopausal women (32).
If you have kidney issues, such as chronic kidney disease (CKD), you should speak with your healthcare provider before increasing your protein or dairy intake (33).
Whats more, you may want to consider curbing your alcohol and caffeine intake. Doing so may not only reduce sleep disturbances but also take stress off of your bladder should you be experiencing urinary incontinence, or loss of bladder control (34, 35).
However, its worth noting that while alcohol exacerbates hot flashes in some women, one study found that one drink per day relieved this symptom in some women, while a recent review noted that hops and other compounds in beer also brought relief (36, 37).
More research is needed to understand the relationship between alcohol, caffeine, and menopause symptoms.
Always work out in well-lit spaces and safe areas to avoid falls or accidents.
Remember to start any new exercise routine slowly, and listen to your bodys cues. Wear supportive footwear thats stable and comfortable.
Be sure to speak with a trainer or healthcare professional before starting a new exercise regimen.
Women are 2.5 times more likely to be diagnosed with depression than men, and theyre at particular risk of depression while transitioning into menopause (16).
If youve been feeling unlike yourself or exhibiting any of the telltale signs of depression, such as irritability, difficulty sleeping, and constant sadness or numbness, consider talking with a therapist.
Remember that youre worthy of a nonbiased space in which to process your experiences, including menopause. If the COVID-19 pandemic makes in-person therapy a prohibitive concern, virtual therapy options are now widespread.
Hormone replacement therapy (HRT) typically involves supplementing hormones like estrogen or progesterone that decrease throughout menopause (38, 39, 40, 41).
Estrogen can be prescribed in many forms, including pills, patches, and vaginal foams or rings. Low-dose estrogen is typically administered in the vagina via foam or rings and can treat symptoms like dryness, painful sex, hot flashes, and night sweats (42).
If started within 10 years of menopause onset, HRT may protect against heart disease and ease menopause symptoms. This is especially important if common symptoms like depression, bone loss, insomnia, and hot flashes are disrupting your quality of life (43).
Although potential risks including stroke, blood clots, gallstones, and cancer make HRT controversial, evidence suggests that it makes the most sense for those who experience menopause unusually early (38, 39, 43, 44).
Women under age 60 are best positioned to benefit from HRT with little risk (43, 44).
The type of HRT and length of treatment depend on a variety of factors, such as your age, health history, symptoms, and onset of menopause. Speak with your doctor if youre curious about HRT.
Tending to both your physical and mental health is important during menopause. Be sure youre getting all the right nutrients, keeping your body moving, and seeking help when you need it.
Menopause is a natural transition in a persons life.
Although the end of menstruation is accompanied by several uncomfortable symptoms like hot flashes, night sweats, depression, and weakening bones, adequate nutrition and physical activity may diminish the severity of these symptoms.
Eating enough protein and other whole foods like fruits, grains, vegetables, and healthy fats is key. Furthermore, regular exercise supports your mood, bone health, and lean muscle mass.
Be sure to speak with your doctor before making any major changes to your diet or fitness routine.
Original post:
The Ultimate Guide to Nutrition and Fitness During Menopause - Healthline
- Get Rid of a Sagging Lower Belly With This Fat-melting Routine, Trainer Says Eat This Not That - Eat This, Not That - August 2nd, 2022
- Cargill Announces New $4.9 MM Donation to Feeding America to Support Nationwide Hunger Relief and Access to More Protein - StreetInsider.com - August 2nd, 2022
- 8 Best Baking and Casserole Dishes of 2022 - Good Housekeeping - August 2nd, 2022
- Juicing for IBS: What Does The Science Say? - Healthline - July 25th, 2022
- Is Titanium Dioxide in Food Safe? What Experts Say About the Skittles Lawsuit - Good Housekeeping - July 25th, 2022
- What We Know About the Historic Heat Wave in 2022 - Stay Safe in Extreme Heat - Prevention Magazine - July 25th, 2022
- Letters to the editor for July 24 - The Spectrum - July 25th, 2022
- How to Gain Weight Safely - Health Essentials from Cleveland Clinic - June 27th, 2022
- Following a Mediterranean Diet Could Reduce Alzheimer's and Diabetes by up to 50 Percent - The Epoch Times - June 27th, 2022
- Democracy and the Tribal Blame Machine - Justia Verdict - June 27th, 2022
- Nordic walking helps improve heart function, study finds - Medical News Today - June 27th, 2022
- 5 Exercises That The Elderly Must Do At Home To Maintain Good Health | TheHealthSite.com - TheHealthSite - June 27th, 2022
- Stomach Pain and Type 1 Diabetes: What You Should Know - Healthline - June 27th, 2022
- Drivers advised to give turtles a 'brake' - BradfordToday - June 27th, 2022
- Why heart diseases are on the rise among young Indians - The Week - June 27th, 2022
- Here are 16 alders who voted to allow deadly speeds, and crash cases in their wards. - Streetsblog Chicago - June 27th, 2022
- Beyond gluten-free: The promising celiac treatments on the horizon - The Daily Briefing - June 8th, 2022
- Eating all meals before 3pm and nothing in the evening helps weight loss, study says - The Mirror - June 8th, 2022
- Don't throw away the peel! Skins of fruits and vegetables that are safe to eat - Times Now - June 8th, 2022
- Good bacteria in the treatment of Crohn's disease - Medical News Today - June 8th, 2022
- What To Do if Youre Worried About Your Childs Safety at School or Youve Experienced a Crisis - Health Essentials from Cleveland Clinic - June 8th, 2022
- Five 'dental health tips' that could actually ruin your teeth, says top dentist - The Mirror - June 8th, 2022
- Studies Uncover Stark Impact Social Determinants of Health Have on Youth and Adult Populations with Diabetes - StreetInsider.com - June 8th, 2022
- Game-changing drug can help tubby Brits shed up to 52lbs, experts say... - The Sun - June 8th, 2022
- Intermittent fasting for women: Is it safe? - Livescience.com - May 21st, 2022
- Why it's OK to give your baby spicy food - and how to do it safely - Metro.co.uk - May 21st, 2022
- Active Fit: Building strong bones and muscles - The Newark Advocate - May 21st, 2022
- What to Know About Fentanyl and Why Its So Dangerous - The New York Times - May 21st, 2022
- How IBS is treated: diet and treatment of irritable bowel syndrome - Emergency Live International - May 21st, 2022
- Cast Iron Cooking: Tips, Benefits, Maintenance, and More - Healthline - May 21st, 2022
- Robert Downey Jr. Is Investing In Vegan Meat to Help Save the Planet - The Beet - May 21st, 2022
- Annual "Shred Cancer" Event to Raise $50000 for Cancer Prevention Research - PR Web - May 21st, 2022
- 'I Could Have Full-Blown Cancer Right Now,' Says Former Health Educator to the Black Community, Urging Them to Get Screened for Colon Cancer -... - May 21st, 2022
- CORRECTING and REPLACING ASC Therapeutics, UMass Chan Medical School, and the Clinic for Special Children Announce Podium Presentation of Safety and... - May 21st, 2022
- Anxious Reddit parents wonder just how bad the baby formula shortage is and when it will end - Yahoo Entertainment - May 21st, 2022
- Plant-based diet for beginners: transition away from animal products - Livescience.com - April 12th, 2022
- The Maximum Amount Of Tuna You Can Safely Eat Each Week - Tasting Table - April 12th, 2022
- What is Unpasteurized Juice and Is It Safe? - Healthline - April 12th, 2022
- GoI needs to constitute the FOPL regulations as per WHO standards - National Herald - April 12th, 2022
- What to know about THCV or 'diet weed,' claims it can suppress appetite - Insider - March 31st, 2022
- Zocdoc Announces, "A Year in Nutrition" - PR Newswire - March 31st, 2022
- Paleo vs Whole30: Differences and Similarities Explained - Greatist - March 31st, 2022
- Dairy Foods & Cheese That Pregnant Women Should Avoid - Food Poisoning News - March 31st, 2022
- Ramadan 2022: How to fast during Ramadan when you have diabetes - Hindustan Times - March 31st, 2022
- Oyster Nutrition and Health Benefits - Greatist - March 31st, 2022
- Proven Ways to Stop Inflammation Anywhere on Your Body Eat This Not That - Eat This, Not That - March 31st, 2022
- Girls Gone Strong | Women-Specific Health and Fitness Coaching - runnersworld.com - March 31st, 2022
- Best Probiotics of 2022 - The Most Effective Probiotic Supplements - Islands' Sounder - March 31st, 2022
- Dr. Bernstein Diet - Weight Loss for Women, Weight Loss ... - January 28th, 2022
- Feeding your rabbits - PDSA - January 28th, 2022
- 1,200 Calorie Diet Menu - 7 Day Weight Loss Meal Plan - January 28th, 2022
- Intermittent Fasting and Rheumatoid Arthritis: What to Know - Everyday Health - January 28th, 2022
- A Wealth of Health | Safely managing weight loss and gain - The Breeze - January 28th, 2022
- hammerhead shark | Diet, Size, & Facts | Britannica - January 28th, 2022
- Is Cardio Really Necessary for Fat Loss? Here's the Deal - Greatist - January 28th, 2022
- The Rock does fasted cardio, then eats 6 to 7 meals per day - Insider - January 28th, 2022
- Crohn's Cooking and Me: Air-fryer honey garlic chicken to kick off a year of healthier eating - The Courier - January 28th, 2022
- How to live longer: The spice which may ward off cancer and heart disease - study findings - Daily Express - January 28th, 2022
- Intermittent Fasting: How to Break Your Fast Diet Doctor - December 30th, 2021
- 55 Things You Can Safely Feed to Ducks - Fruits, Veggies ... - December 30th, 2021
- Squirrels: Diet, Habits & Other Facts | Live Science - December 30th, 2021
- Intermittent fasting: Can it treat or reverse diabetes? - Medical News Today - December 30th, 2021
- The 21 Best Weight Loss Tips of 2021, According to Experts Eat This Not That - Eat This, Not That - December 30th, 2021
- Everything You Need To Know About Antioxidants - Health Essentials from Cleveland Clinic - December 30th, 2021
- Green soup recipe for weight loss with lots of nutrition and health - Central Valley Business Journal - December 30th, 2021
- New year's resolutions for pets (and their people) - The County - December 30th, 2021
- 122 Organizations Transforming Food Systems in 2022 Food Tank - Food Tank - December 30th, 2021
- Is It Illegal Driving With Your Interior Light On In Tx and AR? - kkyr.com - December 30th, 2021
- Election year puts Kishida's ability to deliver in focus - Japan Today - December 30th, 2021
- How long does cooked chicken last in the fridge? How to tell whether to bin it or binge - woman&home - December 30th, 2021
- Can you safely enjoy the holidays? Experts offer COVID tips - newsconcerns - December 20th, 2021
- The Weight Loss Coffee Thats Breaking The Internet - Inter Press Service - December 20th, 2021
- Simple mathematics of weight loss: How many calories to eat, how many to burn - Times Now - October 25th, 2021
- Egg nutrition: 9 health benefits of eggs - Insider - October 25th, 2021
- Celiac disease: Symptoms, diagnosis and how to get over this food allergy - Economic Times - October 25th, 2021
- Sunday Bulletin Board: Did she really say shed bought some Yogi Bear stamps? Or was that her husbands Boo Boo? - TwinCities.com-Pioneer Press - October 25th, 2021
- This might just look like grass, but it has the power to absorb a load of our carbon emissions - CNN - October 25th, 2021
- Mechanical Soft Diet: Pros, Cons, and Who It's For - Healthline - October 14th, 2021
- Archaeologists uncover massive, 1,500-year-old winemaking complex in Israel - Yahoo News - October 14th, 2021
- Resistant starch: Definition, health benefits, and foods - Insider - October 14th, 2021