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4 Lifestyle Strategies to Help Manage Menopause

fitnessforwomenover40 fitnessforwomenover50 fitnessinmenopause habitchange menopause menopausetips perimenopause strengthtrainingforwomen Aug 02, 2022

Menopause. The Change. The M word. The Second Spring. Whatever you call it — it's inevitable. It's simply a natural part of life. 

 

80% of women will experience symptoms... weight gain (seemingly overnight!), hot flashes, night sweats, fatigue, sleep issues, brain fog, moods swings, thinning hair... or any of the 34 symptoms associated with it. Thirty-four! 

 

But, DO YOU KNOW? Your lifestyle habits can make things better... or worse? 

You’ve got power, lady!  Although menopause can feel like "Mr. Toad's Wild Ride" at times, you do! 

 

Here are 4 Lifestyle Strategies that can help manage menopause:

 

1.  Prioritize Quality Nutrition, especially Protein

Most women vastly under eat protein. We actually need MORE protein as we age.

HOW:  Aim for 30g (roughly the size of your palm) at every meal. Add in some healthy fats and carbs (1 cupped handful of slow digesting, high fiber carbs).

 

2. Limit Alcohol

In midlife, we become less efficient at processing alcohol (I just heard some of you groan). Cutting back on alcohol helps reduce inflammation. You’ll also have better quality sleep. AND, it’s a super easy way to cut 100-300 calories without dieting!

 

3. Exercise Regularly and Move More during the day.

Prioritize Strength Training. Use challenging weights to build muscle. Building lean muscle revs your metabolism, and reduces visceral (belly) fat. 

Strength training can also help reduce vasomotor symptoms (hot flashes, night sweats) by 40-70%!

Limit long, endurance cardio. It is catabolic (breaks down muscle), increases inflammation and increases cortisol levels (fat storage).

 

HOW:  

  • Strength Train total body workouts. Major muscles. Twice a week. 
  • 1-2 short (20-25 min) high intensity interval sessions. Get breathless!
  • Sprinkle in Mobility and Balance work. 

Invest in a coach or fitness program who specializes in menopause fitness.  ;)

 

4. Prioritize Recovery, Sleep, and Stress Management

As we age we need MORE recovery. More isn’t better. Schedule at least 48 hours recovery between your intense workouts. 

 With diminishing estrogen and other hormones, our bodies are not as resilient to Stress as they once were. 

 Life is stressful. Dieting is a stress. Exercise is a (good) stress. Find ways to manage and reduce your stress. Get out in nature, do some breathing techniques or meditation. Do things that bring you joy. 

 

The BEST PLACE to start? Work on improving Sleep and Stress FIRST. When those are off, your best efforts with exercise and nutrition will be blunted. 

 

HOW

If you’re exhausted or you aren’t getting results, consider taking a week off from intense exercise. Do some stretching, yoga, and leisure walking.  You want to restore before doing more. 

Set up a nightly sleep hygiene routine to help you relax and unwind. 

 

Remember This:

You Are Not Broken. 

Menopause is a normal, inevitable stage of life. It can be uncomfortable and frustrating, yet also wildly liberating and empowering. 

EVERY WOMAN will go through menopause. In fact, there will be 1 BILLION women worldwide in menopause by 2025. We’re in amazing company! 

 

I’d love to hear from you. Which of these is the most challenging for you right now?

Need help getting started? I got you! I'll send you 7 days of short, effective and fun workouts, along with a daily email with my best tips and suggestions on menopause health and fitness. Check out my FREE 7-Day RECHARGE Program  here. 

 

xo,

RITA

 

Learn more about how to "Make Midlife Bolder!"