I train women every week, and a huge amount of my clients are over 50. I have learned lots over the years about how to make training during menopause easier. It can happen at different stages in life and be a very difficult process to go through.
Below I am going to highlight some things you can incorporate into your week to help. I will also go through some things to avoid.
Positive changes you can make
- 1.Incorporate strength training: This can help combat muscle loss and increase bone density. This doesn’t mean every session will feel fantastic and personal bests will always occur. Results will fluctuate and some sessions will have to be reduced intensity. This is completely normal, and you shouldn’t feel alone or give up when this happens.
- 2.Cardiovascular exercise: Aim for at least 30 minutes of moderate-intensity aerobic activity, such as brisk walking, most days of the week. This can help with sleep, anxiety and all-around health.
- 3.Yoga and Pilates: These types of exercise can help improve balance, flexibility and reduce stress.
- 4.Stay hydrated: Menopause can cause hot flashes and night sweats, so it’s important to stay hydrated before, during and after exercise.
- 5.Gradually increase intensity: If you’re new to exercise or returning after a break, start slowly and gradually increase intensity over time. Enjoy the process and remember you will have good and bad days.
- 6.Consult with a doctor: If you have any health concerns, it’s important to speak with your doctor before starting a new exercise routine.
- 7.Get someone to train with: Whether you hire a PT, or train with a friend\loved one. This can increase motivation improve results.
Remember to listen to your body and adjust your exercise routine as needed. Regular exercise can help relieve symptoms and improve overall health during menopause.
During menopause, it’s best to avoid the following:
- 1.Smoking: Smoking can worsen hot flashes and negatively impact overall health.
- 2.Alcohol: Drinking alcohol can worsen hot flashes and disrupt sleep patterns.
- 3.Caffeine: Caffeine can also worsen hot flashes and interfere with sleep.
- 4.Spicy foods: Spicy foods can trigger hot flashes in some women.
- 5.Processed and high-fat foods: These types of foods can increase inflammation and contribute to weight gain, which is common during menopause.
- 6.Skipping meals: Skipping meals can cause blood sugar swings and worsen mood symptoms.
- 7.Being sedentary: Leading a sedentary lifestyle can increase the risk of health problems and worsen menopausal symptoms.
It’s important to pay attention to how different foods and lifestyle choices affect your symptoms and make adjustments as needed.
During menopause, it’s important to eat a balanced diet that provides essential nutrients, such as:
- 1.Calcium and Vitamin D: Foods like dairy products, fortified plant milks, and fatty fish can help maintain strong bones.
- 2.Fiber: High-fiber foods like fruits, vegetables, whole grains, and legumes can reduce symptoms like constipation, bloating and hot flashes.
- 3.Soy: Foods containing soy, such as tofu, tempeh, and edamame, may provide relief from hot flashes and other symptoms.
- 4.Antioxidants: Foods like berries, dark leafy greens, nuts, and whole grains help to fight inflammation and protect against chronic diseases.
- 5.Healthy Fats: Foods rich in omega-3 fatty acids, such as fatty fish and flaxseeds, can help with mood and overall health.
Just remember, you aren’t alone when going through the menopause and you can still make amazing progress inside and outside the gym. I hope these tips help you on your journey.
Thanks for reading,
Matthew.