Menopause can feel like a time of uncertainty for many. While there is a lengthy list of possible symptoms that come with this new stage of life, it is imperative to remind yourself that every body is truly different in response. During this transition, it is important to have a whole-body approach to feel your best. This means not only evaluating nutrition, but also exploring sleep hygiene, stress management and physical activity.
Preventative steps and management of health conditions are the primary focus when entering this life stage. Did you know that we lose lean muscle mass as we age? Women are also at a higher risk for heart disease, diabetes and osteoporosis during menopause. This is your reminder to have regular check ups with your physician to ensure you are aware of your health numbers (A1c, CMP, CBC, Thyroid panel, Lipid panel, Inflammatory markers and full vitamin work up).
Hormone replacement therapy (HRT) can be a viable option for some with a goal of providing the hormone to the body that is no longer being produced at optimal levels. Meeting with your physician to discuss symptoms and a detailed medical history can help determine appropriateness of this therapeutic approach. For those that begin HRT, is it vital to get your levels checked regularly to ensure you are staying within the optimal range.
Nutrition can play a key role in how we experience our bodies. An anti-inflammatory diet rich in phytonutrients is key here. It’s helpful to focus on what to add to the plate versus what to avoid. Aim to maximize lean meats, whole grains, healthy fats, fruits, vegetables and low-fat dairy. Getting a combination of these nutrients at each meal (think 3-4 food groups) can help leave you feeling satiated and help protect those muscles and assist in weight management.
Sleep hygiene is such an undervalued topic in the health world. Did you know that fatigue is not the only negative affect of lack of sleep? Poor sleep can affect your hunger hormone, ghrelin, and increase it leading to increase in cravings for higher sugar and fat items. On the flipside, leptin, our appetite suppressing hormone is decreased with poor sleep. Foods rich in magnesium such as soy, legumes/nuts/nut butters, whole grains and some fruits may help with getting a more restful sleep. If you are opting for a magnesium supplement, consider magnesium glycinate, to help you score some more zzz’s.
Our bodies are meant to move. Physical activity can have positive mental health benefits in addition to physical health benefits through the production of endorphins (more strenuous movement) and dopamine (light to moderate movement). Cardio is often touted as being supreme, but it is important to also include strength or weight bearing movement to help with maintaining lean muscle mass and it also helps our bone health. As we age, we see even more value in maintaining mobility through deep stretching or yoga. Need help getting started? Consider even 10 minutes daily of one of the above, while working to 30 minutes daily – start building those habits!
