The pre-menopause body boost
Menopause is such an important chapter in every woman’s life, yet it’s not spoken about so much. When we think of menopause, we probably just think of someone we know suddenly huffing and puffing and becoming all sweaty while it’s zero degrees outside. Truth is that menopause and perimenopause (the period just preceding menopause) can show themselves with a multitude of symptoms that go well beyond hot flushes and can be a real shock to a woman’s mind and body.
Signs of perimenopause include difficulty sleeping, anxiety and depression, headaches, reduced muscle mass and bone density — to mention only a few.
One of the biggest worries we regularly come across when women approach this phase of their lives is weight gain and difficulties in shedding this. The hormonal changes we go through, the sleep deprivation and the reduction in physical activity can all contribute to this and make us feel as if returning to a healthy weight is an impossible challenge.
If you feel you are experiencing menopause symptoms, it’s important to talk to your GP first, as he/ she might advise you start hormonal replacement therapy (HRT). The GP will also wish to rule out other possible causes for your symptoms.
As personal trainers and nutritionists we are helping more and more women over 45 to regain their confidence by advising them how best to get into shape pre/during/ post menopause — and although weight loss might not be your priority, there are a few things that you can do to ensure you feel in control of your body and to be fit, strong and healthy when menopause does make its appearance. These tips are great for anyone, but they are even more relevant if you are in your mid-40s, as they can help you be prepared for and prevent some of the symptoms of and conditions related to menopause.
Eat a healthy, varied, balanced diet high in protein. Your meal should consist of a quarter (or more) of protein, half of vegetables and fruit — and the remainder should be a mix of carbohydrates and healthy fats.
Try to pick lean protein, such as chicken and turkey breast, white fish and tuna, low-fat/fat-free dairy products, soy and derived products.
Keep up your calcium intake too. Foods high in calcium include dairy products and alternatives (if using alternatives, read the label and ensure that they are fortified with calcium and vitamins), as well as dark leafy greens and fish with soft edible bones (such as tinned salmon).
Stay active — simple weight-bearing exercises such as walking and standing can help you to maintain
There are things you can do to feel in control of your body’
strong bones, as well as enabling you to burn more calories.
Take up resistance (weight) training. The best day to start weight training was yesterday; the second best day is today. No-one is too old to start lifting weights and this is what’s going to make a difference in building and maintaining muscle.
As we get older, we lose more and more muscle over time — which can eventually lead to falls, fractures and a worse quality of life. Picking up some weights will have a positive effect, not only on your mood, but also on your overall quality of life.
If it has been a while since you have exercised and/or you have any health issues or concerns, it’s a good idea to talk to your GP before starting a new exercise routine. We also would advise you to book in a couple of personal training sessions to be shown how to lift weights with correct form, to avoid causing injury.
You may wish to take vitamin D and fish oil (or vegan alternative) supplements — they both help in retaining muscle and bone health; they help improve mental health and have many more benefits.
If you feel a bit lost and disorientated by this chapter in your life, get in touch on info@ace-lifestyle.com. We have helped many women adapt their lifestyle to the changes that have taken place and we can help you too.