Nearly every woman will experience menopause eventually, yet many are not well-informed about it. Surprisingly, even some doctors are unfamiliar with this natural life phase. However, the conversation around menopause has gained traction recently, with medical professionals sharing ways to navigate it comfortably. A notable recommendation from experts is to incorporate strength training and increase protein and fiber intake.
Doctors suggest that these adjustments are beneficial even before menopause or the transitional period known as perimenopause. Dr. Mary Jane Minkin, a clinical professor at Yale School of Medicine, emphasizes the importance of preparing your body for menopause at any age. She believes that making these lifestyle changes early can help manage symptoms effectively.
The benefits of adding strength training, protein, and fiber to your routine cannot be overstated. Here’s a closer look at why each of these elements is important and how to integrate them into your life.
Importance of Strength Training
Strength training has gained attention for good reason. Starting around age 30, we naturally lose about 5% of our muscle mass each decade. This decline speeds up during menopause due to aging and decreased estrogen levels. Dr. Jessica Shepherd, a women’s health expert, explains that building lean muscle is essential for maintaining strength and bone health.
Strength training not only helps combat muscle loss but also improves balance and reduces the risk of falls, which is crucial as we age. Many people often think cardiovascular exercises are enough, but prioritizing strength training can significantly enhance overall health and vitality.
According to the Physical Activity Guidelines, adults should aim for at least two days of muscle-strengthening activities each week. You don’t need to lift heavy weights; even moderate weights can be effective. However, it’s important to learn proper techniques. Consider joining a local gym or utilizing online resources for guidance.
Benefits of Protein
Protein is vital for repairing muscles and keeping organs healthy. It’s especially important for maintaining muscle mass as we get older. Dr. Shepherd notes that during menopause, protein needs increase, with recommendations suggesting 1.5 to 2 grams of protein per kilogram of body weight. For instance, a woman weighing 150 pounds should consume approximately 102 to 136 grams of protein daily.
Unfortunately, many people fall short of their protein goals. Focusing on protein-rich foods, such as lean meats, eggs, beans, and dairy, can help meet these needs. Distributing protein intake evenly throughout the day can also be beneficial for muscle maintenance.
The Role of Fiber
Fiber is crucial for digestive health, heart health, and blood sugar control. Sadly, most Americans do not consume enough fiber, with over 95% of women and 97% of men failing to meet recommended daily amounts. Dr. Shepherd suggests that increasing fiber is especially important during menopause when managing weight can become a greater challenge.
The Dietary Guidelines recommend 25 grams of fiber for women under 50 and 22 grams for those over 50. However, many may benefit from a higher intake. Sources of fiber include beans, vegetables, fruits, and whole grains. If dietary changes aren’t sufficient, fiber supplements could be a good option.
Incorporating strength training, protein, and fiber into your lifestyle can significantly improve health and well-being during menopause and beyond. These changes can empower women to navigate this transformative stage of life with confidence and strength.
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strength training, Jessica Shepherd, menopause, Yahoo, Kelly Casperson, Mary Jane Minkin
