by Sofia Moreau

As women transition through menopause, the decrease in estrogen levels can lead to certain complications that disrupt our normal routines. This period of life calls for a cruel shift in our bodies that manifests in discomfort and can drastically affect our health and fitness routines. However, don’t let these hormonal shifts dominate your life. Instead, take charge with these essential nutrition guidelines to support your active lifestyle.

Fueling Fitness and Replacing Declining Estrogen

A balanced diet plays a pinnacle role in bolstering your body’s balance during menopause. Opt for unprocessed foods in their natural state, known to counter the effects of dwindling estrogen. These foods are often abundant in phytoestrogens, plant compounds with similar attributes to estrogen, albeit gentler. Their presence can ameliorate mild symptoms while also helping protect heart health and maintain a healthy weight as the risk of disease rises post-estrogen.

Include legumes, lentils, whole grains, fruits, and seeds in your diet. Soy-based foods, which concentrate plant estrogen, can be instrumental in your diet. Consider incorporating soya milk into your diet and explore tofu-based recipes for various meals.

Preserving Muscle Mass and Maintaining Weight

The menopausal years may trigger a decline in muscle mass, potentially impacting your sporting performance. Keeping your muscle mass intact ensures strength and shields bone density, reducing the likelihood of injuries. What’s more, a higher muscle-to-fat ratio promotes a vigorous metabolism, supporting weight management.

Get approximately 1.2-1.4g protein per kg of your body weight, with around 25g (easily gotten from a post-exercise protein shake) to promote muscle protein synthesis post-training. Distribute the rest of your protein consumption across meals.

Weight maintenance can be a challenge during perimenopause and menopause, and abdominal fat accumulation isn’t uncommon. Periodised eating—balancing energy intake with the amount of exercise involved—provides a valuable tactic for this issue.

Strengthening Bone Health

Menopause can expedite bone density loss, posing greater injury risks, particularly fractures. This is critically important for women with an elevated risk of osteoporosis or those who have maintained a low adult body weight.

Preserving bone density during menopause calls for a diet rich in calcium—think dairy, green vegetables, legumes, nuts, and seeds. Opt for fortified dairy alternatives and consider a calcium and vitamin D supplement for bolstered bone support.

Extra Help from Supplements

Nutritional experts recommend including isoflavone-abundant foods in your diet to leverage their natural plant estrogen, smoothing out the decline in your body’s own estrogen levels. This can be especially helpful in the later stages of perimenopause.

Symptoms such as anxiety and fatigue during perimenopause and menopause can be indicative of changes. Including specific nutrients like magnesium, potassium, zinc, and vitamin D in your diet can offer support. A mineral drink post-exercise can help replenish lost nutrients and boost energy levels.

Menopause and its symptoms should not hinder your active lifestyle. Prioritize your nutrition, supplement where needed, and continue to embrace your fitness regime.

menopause, nutrition, active lifestyle, estrogen, unprocessed foods, phytoestrogens, maintaining weight, muscle mass, bone health, supplements, anxiety, fatigue, women’s fitness