Lifestyle Changes to Help Menopause and Perimenopause
Menopause is a natural phase of life that every woman goes through, usually between the ages of 45 and 55. As you approach this transition, it’s essential to understand the physical and emotional changes that can occur. Proper preparation can help you navigate the menopausal years with confidence and maintain your quality of life. Here are five things you can start doing now to prepare for menopause:
1. Start Pelvic Strengthening Exercises to Prevent Accidental Leaks
As you approach menopause, the hormonal shifts that occur can lead to changes in your pelvic floor muscles. These muscles support your bladder, bowels, and uterus, and can weaken over time due to decreased estrogen levels. This weakening may lead to urinary incontinence or accidental leaks, especially when laughing, sneezing, or exercising.
To combat this, it’s crucial to start pelvic strengthening exercises, such as Kegel exercises, to help tone and support the pelvic floor. Kegels involve contracting and relaxing the muscles that control urination and can be done discreetly at any time during the day. Additionally, incorporating exercises like yoga or Pilates that focus on core strength and pelvic alignment can also provide long-term benefits for pelvic health.
Reference: According to a study published in the International Urogynecology Journal, pelvic floor exercises can significantly improve symptoms of urinary incontinence in postmenopausal women (Bø, 2003).
2. Strength Training for Lean Muscle Mass
One of the major changes during menopause is a decrease in muscle mass due to declining estrogen levels. This muscle loss can lead to a drop in metabolism, making it easier to gain weight and harder to maintain muscle tone. However, by incorporating strength training into your routine, you can maintain and even build lean muscle mass.
Strength training exercises, such as weight lifting or bodyweight exercises (like squats, lunges, and push-ups), help stimulate muscle growth and prevent age-related muscle loss. Maintaining lean muscle mass is not only important for keeping your metabolism active, but it also supports bone density, which becomes more crucial as you age.
Reference: Research published in Menopause shows that strength training can help postmenopausal women improve muscle strength, increase bone density, and reduce the risk of osteoporosis (Hunter et al., 2019).
3. Mind Your Bone Health – Focus on Calcium and Vitamin D
With the drop in estrogen during menopause, women become more vulnerable to bone loss, which can lead to conditions like osteoporosis. To help protect your bones, it’s essential to prioritize bone health in your lifestyle.
Make sure you’re getting enough calcium (found in dairy, leafy greens, or fortified non-dairy milk) and vitamin D (from sunlight, fortified foods, or supplements). Regular weight-bearing exercises, such as walking, running, or resistance training, can also help strengthen bones and reduce the risk of fractures.
Reference: According to the National Osteoporosis Foundation, weight-bearing exercises and sufficient calcium and vitamin D intake are key factors in preventing bone loss during menopause (NOF, 2020).
4. Balance Your Diet for Hormonal Support
Menopause can lead to fluctuations in hormones like estrogen and progesterone, which may cause symptoms like hot flashes, mood swings, and sleep disturbances. A balanced diet can help manage these symptoms and keep your hormones in check. Focus on eating whole foods like fruits, vegetables, lean proteins, healthy fats, and whole grains.
Incorporating foods rich in phytoestrogens, such as soy, flaxseeds, and chickpeas, can support hormonal balance. Healthy fats from sources like avocados, nuts, and olive oil are essential for hormone production, and high-fiber foods can aid digestion, which can be disrupted during menopause.
Reference: A study published in The Journal of Clinical Endocrinology and Metabolism suggests that dietary patterns, including the intake of phytoestrogens, may influence menopausal symptoms (Rondanelli et al., 2015).
5. Prepare for Emotional and Mental Well-being
Menopause is not only a physical transition but also an emotional one. The hormonal fluctuations can lead to mood swings, irritability, anxiety, and even depression. Taking steps to prepare mentally can help you cope with these changes more effectively.
Incorporate mindfulness practices such as meditation, deep breathing, or journaling into your daily routine to reduce stress. Regular physical activity, socializing with friends and family, and engaging in hobbies you enjoy are also crucial for maintaining mental health during this time. Additionally, consider speaking with a therapist or counselor if you feel overwhelmed by the emotional changes.
Reference: A study in The Journal of Women’s Health highlights that psychological support and stress management techniques can improve mental well-being during menopause (Maki et al., 2017).
Final Thoughts to Stay Healthy
Menopause doesn’t have to be a daunting transition. With proactive steps like strengthening your pelvic floor, building lean muscle mass, and focusing on bone health and mental well-being, you can face this new chapter with confidence. It’s essential to prioritize self-care and make adjustments that will support both your physical and emotional health.
By taking the time to prepare now, you’ll be better equipped to manage the changes and continue thriving through the menopausal years and beyond.
References:
- Bø, K. (2003). Pelvic floor muscle training for stress urinary incontinence in women: A systematic review. International Urogynecology Journal, 14(4), 211–218.
- Hunter, G. R., McCarthy, J. P., & Bamman, M. M. (2019). Effects of resistance training on bone mineral density and strength in postmenopausal women. Menopause, 26(3), 330-336.
- National Osteoporosis Foundation. (2020). Exercise and Bone Health. Retrieved from www.nof.org.
- Rondanelli, M., et al. (2015). Phytoestrogen intake and its effects on the symptoms of menopause: A systematic review. Journal of Clinical Endocrinology and Metabolism, 100(9), 3494-3504.
- Maki, P. M., et al. (2017). Psychological and cognitive effects of menopause. Journal of Women’s Health, 26(3), 243–249.
