Let's talk about the menopause!
Firstly, I am aware I am a cis man writing about the menopause 👀, however I work with a lot of menopausal and peri-menopausal people!
Whilst the menopause is a natural transition, it can come with many challenges - hot flushes 🔥, mood swings 🤬, weight gain 📈.
Today I’m going to be exploring why it is still important for you to make yourself a priority.
Challenges don't have to define your experience. In fact, prioritising your fitness and nutrition during menopause can empower you to feel strong, confident and in control.
Common Challenges:
Muscle Loss: Muscle mass naturally decreases with age, impacting your metabolism and strength.
Sleep Disruption: Hot flushes and night sweats can make a decent night's sleep seem like a distant dream, contributing to fatigue.
Fatigue: Feeling drained can make exercise seem impossible.
Mood Swings and Emotional Changes: Fluctuations in hormones can cause irritability, anxiety, depression, and difficulty managing emotions.
Weight Gain: the traditionally held view has been that the metabolic rate naturally drops during menopause due to hormonal changes. However, recent research suggests that loss of muscle mass, lifestyle changes and overall lower activity levels, might have a bigger impact on weight gain during menopause.
Changes in body composition: Menopause triggers a shift in hormones, leading the body to store fat around the abdomen instead of the hips and thighs. This abdominal fat (visceral fat) is linked to an increased risk of chronic health problems.
What to Focus On:
Move Your Body: Aim for at least 150 minutes of moderate-intensity exercise per week. Walking, swimming, or dancing are all excellent options. Set realistic goals and start slowly and gradually increase duration and intensity.
Strength Training is Key: Strength training becomes even more important during menopause to counteract muscle loss and to maintain bone health. If new to strength training you may want to start with bodyweight exercises, resistance bands, or light weights at home or get a personal trainer to give some guidance.
P.s. you won’t end up like Arnold Schwarzenegger if you lift heavy, in fact it’s important that you do lift heavy!
Benefits Beyond Weight Loss: prioritising your well-being, by being active and eating well has so many broader benefits such as improved mood, reduced stress and anxiety, better emotional resilience, more energy, and improved sleep.
Nourishment: Ditch the fads. Focus on 80% of your diet containing plenty of lean protein, fruits, vegetables, and minimally processed foods. These foods provide your body with essential nutrients and keep you feeling energised and full.
Energy expenditure: moving less and losing muscle mass mean it’s likely your body requires less energy at this stage of life. However, less calories does not mean less food! Fill up on fruits and vegetables and foods which are high volume but low in calories. Read my blog here.
Stay Hydrated: Water is critical for overall health and can help regulate body temperature, combating hot flushes.
Prioritise Sleep: Establish a regular and relaxing bedtime routine. Cooling sheets or a fan can help with night sweats.
Listen to Your Body: Don't push yourself too hard. Your body and joints may feel different. Rest when you need it, and modify exercise routines as needed.
Get support: Women in the UK facing menopause aren't alone! The NHS offers resources and information on their website. Additionally, charities like The Menopause Charity and Menopause Matters provide support groups, advice, and advocacy, helping women navigate this challenging chapter with confidence. A great place for more resources is balance - there is an app to track your symptoms and help you go to your GP with more evidence.
Remember, you are strong and capable!
Taking charge of your health and making positive choices empowers you to navigate menopause with confidence.
Celebrate small victories, and don't be afraid to experiment to find what works best for you.