Nutritional and exercise needs change as you age, and menopause is no exception. Focusing on omega-3s, preserving bone and brain health, and doing low-impact fitness exercises can all help support you during this life transition.
Menopause is a significant transition in a person’s life, marking the end of menstruation and a shift in hormonal balance. Typically occurring in the late 40s to early 50s, this natural phase can bring a variety of symptoms—ranging from hot flashes and mood swings to sleep disturbances—that can impact daily life.
While the changes experienced during menopause may seem daunting, the good news is that making informed choices about nutrition and fitness can play a crucial role in managing symptoms and enhancing overall well-being during this time.
We’ll explore effective diet and exercise strategies designed to support your body through menopause, helping you navigate this phase with greater ease and vitality.
Nutrition needs during menopause
It’s hard to pinpoint exactly when menopause-related hormonal changes begin. Oftentimes, they’re signaled by various symptoms, including:
- hot flashes
- problems sleeping
- vaginal dryness
- night sweats
- mood swings
- aching joints
- depression
- fatigue
If these symptoms begin before your periods stop, you’re 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.
Twelve months without a period is the more definitive marker of menopause.
In terms of your diet, you’ll 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 won’t eradicate your symptoms, it may help you feel better and alleviate day-to-day side effects.
Maintain lean muscle mass
SarcopeniaTrusted Source, or the progressive loss of lean muscle mass, is common as your body ages. In fact, a 3–8% loss of lean muscle mass per decade is thought to begin in a person’s 30s.
As you age, this percentage becomes significant because the loss of lean muscle mass increases your risk of fractures and falls.
Nonetheless, eating 25–30 grams of protein at each meal may protect against this loss of lean muscle mass.
High quality protein sources include eggs, dairy, beef, seafood, and poultry like chicken or turkey. Plant-based foods — such as tofu, beans, other legumes, nuts, some meat alternatives — 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.
Strength trainingTrusted Source is also vital for building and maintaining a healthier body as you age. Walking, yoga, and even housework can also help keep your muscles strong.