Typically a woman’s ovaries stop releasing eggs in her early 50’s and her menstrual cycle stops; this is what we call the menopause. Many symptoms appear before this stage and we call this perimenopause.
This period of life affects women in many different ways; some sail through without so much of a sleepless night, where others can tick every box on the symptoms list from hot flashes to unwanted weight gain.
There are a number of factors which will influence how perimenopause and menopause affects each individual woman, but the one thing we can agree on is that lifestyle is one of them.
Let’s look at some diet and fitness tips for managing the menopause.
What is the Menopause?
During the menopause, oestrogen levels fall which can have wide ranging effects throughout the body. Periods may become irregular and they will eventually stop.
The change in hormones is largely responsible for the symptoms associated with perimenopause and menopause, and so a good place to start is supporting hormonal health.
Manage Blood Sugar Levels
Snacking on sugary foods all too often results 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, their digestion takes longer meaning there is a more controlled release of energy, and less of a glucose/insulin rollercoaster.
Eat Protein
Sarcopenia is the progressive loss of lean muscle mass as we age, and this can occur during menopause. Unfortunately, the loss of muscle mass also increases the risk of falls and fractures. 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.
Get Moving
Not only is there muscle loss during this phase of life, but bone density declines too, 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 in both our muscles and bones. This is why physical activity is so important as we age.
Get your Vitamins and Minerals!
Oestrogen is a hormone in women that amongst other things, protects bones. Oestrogen deficiency therefore, in the case of menopause, results in increased bone breakdown.
Osteoporosis is a progressive disease characterised by a decrease in bone mass and it is thought to affect one in three postmenopausal women. Whilst we can’t change hormone status, we can still support bone health by including 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.
Monitor Weight
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.
Every woman will experience perimenopause and menopause differently, but its never too early to include healthful habits in our lives.
If you would like to make some changes to your health and fitness, get in touch to see how we can help.
