By Hannah Clayton MPH, RDN, LDN
Menopause is the time in a woman’s life when menstruation ends. The menopause transition, which can start around age 45 to 55, can last years and is often accompanied by symptoms such as hot flashes, fatigue, mood changes, forgetfulness, and trouble sleeping. The most common symptom is hot flashes which affects 75% of menopausal women and can persist for years. In addition to these symptoms, many women experience a decline in lean muscle mass, bone loss, increased cardiovascular risk, weight gain, high blood pressure, and elevated cholesterol levels.
During menopause estrogen, progesterone, and testosterone production declines rapidly, which leads to unwanted symptoms and increased risk of disease. This is combined with the natural aging process and lifestyle factors. Although we can’t do anything about getting older, there are still many things we can do to make the menopause transition more manageable. Research shows that following a healthy diet combined with muscle and bone strengthening exercises can significantly improve the symptoms experienced during perimenopause, menopause, and post menopause. The great thing is that you can enjoy the benefits of heathy eating and exercising at almost any age, it’s never too late to start.
Nutrition & Menopause
Diet plays a significant role during the menopause transition. Research shows that following a plant-forward, anti-inflammatory diet rich in whole foods like fruits, vegetables, beans, whole grains, nuts, seeds, and lean proteins can help with weight management, lowering risk of disease, and reducing menopause symptoms.
A study published by the North American Menopause Society in the journal Menopause, found a plant-based diet with regular soybean intake reduces moderate-to-severe hot flashes by 84%. The individuals in the study followed a plant-based diet rich in fruits, vegetables, whole grains, and legumes, and added ½ cup of cooked soybeans each day. In the study, they also limited consumption of foods high in saturated fats, added sugar, and sodium which can make menopause symptoms worse and lead to heart disease, diabetes, and weight gain.
Due to age and hormone related muscle loss it’s especially important for woman to eat adequate protein each day. Protein is a nutrient made up of essential amino acids which supports overall body function as well as skin, joints, and connective tissue. It’s beneficial to get protein from a variety of sources, so don’t focus on meat alone. You can increase protein intake by adding a serving of pumpkin seed to your oatmeal, adding beans to your taco or salad, baking tofu and serving with vegetables and rice, or making a yummy fruit, granola, and Greek yogurt parfait.
Protein recommendations vary but around 0.8-1.0 grams of protein per kilogram of body weight is the standard recommendation for a sedentary adult. This means that if you weigh 150 pounds (68.2kg), it is recommended to consume about 54-68 grams of protein per day. However, as you increase activity levels your protein needs also increase. Active women may need to consume more protein, and if you have underlying disease your needs may be lower or higher.
Muscle & Bone Health During Menopause & Aging
The significant changes in hormones during menopause can accelerate bone and muscle loss in women. Osteoporosis is characterized by weak and brittle bones, and postmenopausal woman over the age of 65 are at the highest risk for developing this bone disease. Involuntary muscle loss starts as early as age 30 and often coincides with increased fat mass and a decrease in physical activity. Involuntary muscle loss, also called sarcopenia, affects strength, stamina, balance, and function and is a leading cause of disability and loss of independence in older adults.
If we can increase bone density and lean muscle mass during perimenopause, menopause, and post menopause, we can significantly reduce the effects of aging and improve overall quality of life. You may be wondering what exercises can help maintain muscle and bone. Research shows that strength-training and impact exercises are the most effective ways for women to combat both muscle and bone loss.
Strength Training
The CDC and American Heart Association both recommend that adults should add two days per week of moderate to high intensity strength training. This includes things like using weights and resistance bands to build muscle. It’s important to use weights that provide some challenge but allow you to do 8-10 repetitions with proper form. Your local YMCA or senior center is usually a great place to find an exercise class if you are unsure where to begin. Stick to classes that work on strength and resistance training, which is the most effective way to combat menopause and age-related bone and muscle loss.
Another benefit of strength training is increased metabolism. Muscle tissue is “metabolically active” meaning it requires more energy to maintain and burns more calories than fat during rest. Building muscles can also help with chronic pain, but if you have prior injuries, always discuss with your physician or physical therapist to see what movement is appropriate for you.
Impact Exercises
Along with strength training, we also need to do impact exercises to strengthen bones and combat osteoporosis during menopause. Moderate intensity impact exercise includes things like jumping up and down, jump roping, jogging, heel drops, and tennis. These activities create an impact on your bones, which stimulate bone cells, making them stronger. If you already have osteoporosis, it is likely you can still incorporate some impact exercises, but you may want to start light and work your way up to more moderate intensity. If you have a history of fractures or arthritis, it’s best to discuss with your physician or physical therapist before starting impact exercise.
Summary
Research shows that women benefit significantly from following a plant-forward healthy dietary pattern, strength-training, and doing impact exercises as we age. Due to hormonal changes during menopause women are at an increased risk of muscle and bone loss compared to men. Strength-training is one of the most effective ways to manage bone and muscle loss, menopause symptoms, maintain a healthy metabolism, and stay independent. If you are looking for personal guidance on diet and exercise, always seek out an experienced professional such as a registered dietitian, physical therapist, or personal trainer.
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