What to Expect During Menopause: How It Affects Diet and Exercise

It's recently occurred to me that though most all of us women go through it at some point in our lives, we often see it as something negative, rather than a normal an

d even welcome sign of natural aging. If we're going through menopause that means we've made it there! It's a luxury to get to live long enough to age, that's how I see it at least. OK, ok, let's get down to the reason for this blog. Let's talk menopause. And no, I'm not an expert, but as a trainer and Women's Fitness Specialist, who works with many clients in this phase of their lives, I've made it a point to continue to educate myself on the many complicated and beautiful things, we, as women, go through.

Menopause is a natural and inevitable part of every woman’s life, should we live long enough to make it there, marking the end of the reproductive years. It typically occurs between the ages of 45 and 55, but the exact timing can vary from woman to woman. Menopause can bring about a range of physical and emotional changes...but it is not a disease. It is a natural part of life. One of the most significant changes happens in your body’s hormone levels, particularly estrogen, which affects many aspects of health, which can absolutely include your diet and exercise routines!

Once we more understand what happens during menopause and how it impacts diet and exercise, we can better navigate this phase of life with greater ease.

What Happens During Menopause?

Menopause is defined as the point in time when a woman hasn’t had a menstrual period for 12 consecutive months. Before reaching menopause, women often experience a phase called perimenopause, which unfortunately, can last for several years. During this time, hormone levels fluctuate, leading to a variety of symptoms.

Common symptoms include:

• Hot flashes and night sweats

• Mood changes, including irritability or anxiety

• Sleep disturbances or insomnia

• Vaginal dryness or discomfort during sex (yes, we need to talk about this)

• Decreased bone density and muscle mass

• Weight gain and changes in body composition, especially around the abdomen

As these changes occur, they may also have an impact on our eating habits, metabolism, and physical activity levels.

How Menopause Can Affect Diet

During menopause, hormonal fluctuations can lead to changes in appetite, cravings, and how our bodies process nutrients. Let's talk about some ways.

1. Slower metabolism As estrogen levels decline, our metabolism may slow down, making it easier to gain weight, particularly around the belly. (I know...UGH!) This also means that our body might not burn calories as efficiently as it did before menopause. (another Ugh!)

How to deal: Don't let the fact that the metabolism can slow down discourage you. We can adjust. When the metabolism slows down, it’s important to focus on nutrient-dense foods that support metabolism, such as lean proteins, whole grains, and plenty of vegetables. Reducing our intake of refined sugars and processed foods can help prevent any unwanted weight gain.

2. Increased risk of bone loss I'm sure you've already heard this one. It's an important one. Decreased estrogen can also lead to a reduction in bone density, which can increase the risk of osteoporosis. You may notice that your bones feel more fragile or that you’re more prone to injury.

How to deal: To help with this we can prioritize calcium-rich foods like dairy products (or calcium-fortified plant-based alternatives), leafy greens, and fortified cereals. Also, vitamin D helps with calcium absorption, so we can ensure we get enough through foods like fatty fish, fortified dairy, or even supplements. (Though of course, talk to your doctor first before taking any supplements.)

3. Cravings and emotional eating Hormonal changes during menopause can lead to mood swings and emotional changes, which may trigger cravings for comfort foods or overeating. Yes, even more so than our teenage years!

How to deal: We can keep healthy snacks like fruits, nuts, and yogurt on hand to satisfy our cravings. Also, eating small, balanced meals throughout the day can help prevent overeating and regulate our blood sugar levels, keeping any mood swings in check.

4. Gut health This one isn't much talked about, but it's important to know. Changes in hormone levels can also affect our digestive system, leading to bloating or changes in bowel movements. This might make it more difficult for us to absorb nutrients effectively.

How to deal: We can incorporate fiber-rich foods such as whole grains, fruits, and vegetables into our meals. Fiber supports digestion and helps keep you feeling full longer. Probiotics from yogurt or fermented foods can also help maintain healthy gut flora. Be sure to check non refrigerated probiotics before buying them to make sure they are shelf stable and don't need refrigeration.

How Menopause Can Affect Exercise

Exercise plays a critical role in managing the physical and emotional symptoms of menopause. You probably already know that regular physical activity can help regulate weight, improve mood, and reduce the risk of chronic diseases, such as cardiovascular disease and osteoporosis. However, you may not know that menopause may make it feel harder to stay active due to changes in energy levels, sleep disturbances, and joint pain. Not to fear though. There are ways we can deal.

1. Changes in muscle and bone strength Decreased estrogen levels during menopause can lead to muscle loss and weakened bones. This makes it more important than ever to incorporate strength training and weight-bearing exercises into your routine.

Exercise Tip: You can focus on weight-bearing exercises like walking, jogging, or hiking to promote bone health. Strength training exercises using resistance bands or weights are HUGE in helping to maintain muscle mass and improve your metabolism.

2. Joint pain and stiffness Some women will experience joint pain, stiffness, and a decrease in flexibility during menopause. This can make high-impact exercises feel even more challenging.

Exercise Tip: Low-impact exercises such as swimming, cycling, and yoga can help you stay active without straining your joints.

3. Mood swings and mental health Exercise can significantly help alleviate mood swings, anxiety, and depression that are common during menopause. Physical activity releases endorphins, which improve your overall mood.

Exercise Tip: Try to engage in at least 30 minutes of moderate exercise at least 3 days per week. Walking, dancing, or any form of exercise you enjoy can have a positive impact on mental well-being.

4. Energy levels It's not you. Fatigue is a common symptom of menopause due to changes in sleep patterns. The good news is that regular physical activity can help combat fatigue and boost your energy levels.

Exercise Tip: Focus on moderate aerobic exercises, such as brisk walking, swimming, or cycling, and prescribed strength training which can help improve your energy levels without overwhelming your body.

Menopause may be a significant life transition, but by understanding how it can impact our diet and exercise, we can take proactive steps to stay healthy and feel our best. Remember, menopause is a natural process, and we can still navigate this stage with confidence.

Every woman’s experience of menopause is different, so it’s important to listen to your body, be kind to yourself, and know that you're not alone in this journey :)