Menopause is not a punishment. It is an invitation to listen to what your body is telling you. It can be difficult for some women to navigate the ongoing changes. Here are four of the science-backed strategies we use to support a healthier, more balanced experience in menopause:
1. Nutrition: Nourishing Your Body Differently During Menopause
Hormonal fluctuations during menopause can lead to increased fat storage especially visceral fat, which is belly fat found deep within your abdominal cavity. Think of the term “skinny fat” meaning it’s not fat you see with the naked eye on the body exterior because it’s deep within surrounding important organs, including your stomach, liver and intestines. It’s different than subcutaneous fat, which is fat just below your skin.
Visceral fat is actually more dangerous to your health (2). Visceral fat leads to increased risk of cardiovascular disease, insulin resistance, and inflammation (3).
Key Nutritional Strategies: focus on anti-inflammatory, nutrient-dense foods that stabilize blood sugar and support hormone balance.
- Phytoestrogen-rich foods like flaxseeds, soy and legumes can help mimic estrogen’s effects in the body, alleviating symptoms like hot flashes and urogenital symptoms (4).
- Omega-3 fatty acids from fish and flaxseeds have been shown to reduce inflammation and support heart health in menopausal women (5).
- Magnesium and B-complex vitamins help manage stress, support sleep, and reduce symptoms of anxiety and depression (6).
2. Movement: Support Healthy Muscle Composition
During menopause, women can lose up to 1-2% of muscle mass per year due to declining estrogen levels (7). This loss can lead to increased fat storage and reduced metabolic rate. The menopausal transition is a great time to ward against sarcopenia through strength training, resistance exercises, flexibility & mobility (yoga, Pilates), and low-impact cardio (walking) to help you preserve muscle mass and maintain a healthy body composition.
Key Benefits of Movement in Menopause:
- Strength training has been proven to increase bone density and reduce the risk of osteoporosis (8)
- Yoga and Pilates not only improve flexibility and mobility but also lower cortisol levels, helping to manage stress and abdominal weight gain (9)
- Aerobic exercise enhances insulin sensitivity and cardiovascular health, which are often compromised during menopause (10).
3. Ditch the Toxins: Reducing Toxins for Hormonal Balance
Everyday exposure to endocrine-disrupting chemicals (EDCs) from personal care products, plastics, and cleaning supplies can worsen menopausal symptoms by interfering with hormone function, by binding or blocking hormones from being able to do their job.
Key Clean-Living Strategies in Menopause:
- Choosing paraben-free and phthalate-free skincare products to minimize estrogenic effects.
- Using glass or stainless steel for food storage to avoid BPA and BPS, which are linked to hormonal disruptions.
- Supporting liver detoxification with foods like cruciferous vegetables, garlic, and green tea to help eliminate toxins more effectively.
4. Mindset Work: Reconnecting with Your Body
The emotional rollercoaster of menopause can lead to feelings of disconnection and frustration with your body. Mindfulness practices such as meditation, journaling, and breathwork can help you tune into your body’s needs and cultivate a more positive relationship with yourself.
Science-Backed Benefits:
- Mindfulness meditation has been shown to reduce symptoms of anxiety, depression, and perceived stress in menopausal women.
- Gratitude journaling can improve mood and reduce stress by shifting focus from symptoms to strengths.
This is why we created the Menopause Harmony Program, a 12-week holistic nutrition and lifestyle program designed to help menopausal women find harmony in their body through science-backed, targeted nutrition, movement, clean living, and mindset support.
Want a personalized plan based to help you regain control and find harmony? Book Online today to get started!
References:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7075107/
- https://my.clevelandclinic.org/health/diseases/24147-visceral-fat
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9258798/
- https://journals.lww.com/jomh/fulltext/2022/13020/The_Impact_of_Soy_Isoflavone_Supplementation_on.16.aspx
- https://www.clinicaltherapeutics.com/article/S0149-2918(22)00415-5/fulltext
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2738337/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7956097/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4849483/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3768222/
- https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP092191