7 Diet & Fitness Tips for The Menopause
What is the Menopause
During this phase, oestrogen levels fall which can have wide-ranging effects throughout the body. Periods may become irregular and eventually stop. You may notice higher blood pressure, changes in cholesterol levels, and also loss of calcium from bones. You may also experience weight gain, hot flushes, night sweats, irritability, poor concentration, increased headaches and joint pains.
As we’ve mentioned, the change in hormones is largely responsible for these symptoms, so the best tool we have available to us is to address hormone balance. We can even start this before menopause starts.
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Manage Blood Sugar Levels
Snacking on sugary foods all too often result in sharp increases in blood glucose and then a fairly rapid drop. When glucose levels are on a rollercoaster, so are most other things in our body, including our hormones and mood! Opt for complex carbohydrates like beans, wholegrains, and vegetables. Whilst they are still turned into energy in the body, they take longer to be digested which results in a more controlled blood sugar level.
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Peck on Protein
Sarcopenia is the progressive loss of lean muscle mass as we age, and this can occur during menopause. Sadly, the loss of muscle mass increases the risk of falls and fractures. As we know, protein is the building blocks of the body and so sufficient intake of protein can protect against this loss of muscle mass. Ideally, we are looking for 25-30g of protein per meal. Great sources include fish, eggs, beef and poultry. Nuts, tofu and beans can also contribute to protein needs.
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Get your Vitamins and Minerals!
Oestrogen is a hormone in women that protects bones. It essentially inhibits bone resorption (the breakdown of bones). Oestrogen deficiency, in the case of menopause, results in increased osteoclast formation and therefore enhanced bone resorption.
Osteoporosis, a progressive disease characterised by a decrease in bone mass, affects one in three postmenopausal women. In light of this, it is recommended to include adequate dietary intakes of calcium, magnesium, vitamin D and vitamin K. Great foods to include in your diet are: apples, pears, grapes, dates, raisins, leafy green vegetables, legumes, nuts, oily fish and mushrooms.
You will also find a range of nutrients in our Menochange to support bone health, and more.
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Eat more Phyto-oestrogens
Certain foods contain oestrogenic compounds that bind with oestrogen receptor sites in the body. What this means is that it increases total oestrogenic effect. In short, they mimic oestrogen in the body. This can be problematic for younger women with oestrogen imbalances, but for the menopausal women who are low in oestrogen it can modulate symptoms. Foods which have phyto-oestrogen compounds include soya milk, linseeds, tofu, tempeh, miso, pumpkin seeds, sesame seeds, celery and green beans.
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Eat Your fish!
There is data suggesting increased intake of the omega-3 fatty acid can help module menopause symptoms. You will find the anti-inflammatory omega-3 fatty acids in oily fish like salmon and mackerel, but also in nuts and seeds. You may even consider supplementing. Try our Instructor Live Supplements here.
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Stay Active
As we’ve noted, bone density declines during this phase of life, making us more susceptible to fractures. Exercise is known to counteract bone density loss (along with muscle loss).
Weight-bearing activity can help build strength, but aerobic activity like HIIT, dance or certain types of yoga can also keep our structures strong!
Take a look at some of the programmes we have on offer to keep you active through the menopause.
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Banish the Bulge!
We often associate the menopause with weight gain, but that isn’t a given. We may find that simply reducing the number of calories eaten helps to manage weight. When planning meals, opt for a protein source with plenty of vegetables. Use your hand to give you a guide on portion size. The round of your palm is your protein portion, two handfuls are your vegetable portion, your fist is your carbohydrate serving and your thumb is your fat serving. A cupped hand can be your snack serving in between meals.
Top Tips for Sustainable Weight Loss
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Support Your Mood!
There is a direct link between what goes on in our gut and what goes on in our brain – to that end, what we eat affects how we feel and behave. Those chemical messengers that help us feel and behave are all made up of certain compounds, and we find them largely in our diet. Ensure you are eating plenty of tryptophan-rich foods; this amino acid is important in the manufacture of serotonin which is the chemical messenger that helps us feel good and sleep well! You’ll find tryptophan in foods like turkey, cottage cheese, oats and legumes.
The menopause can be a challenge for many women, but there are lifestyle changes we can make to help us make it through as quietly as possible. What is particularly interesting is that these changes can also be made perimenopause, that time before the menopause, which can start anywhere from late 30’s to age 45!
The take-home? It’s never too soon to include healthful habits in our lives.
