Women’s Health Kuel Thought Leader: Lisa King, Rph
No one can truly be prepared for their menopause journey. As women, we often hear that menopause is about weight gain, hot flashes, and mood swings.
My Menopause Journey:
However; there are certain aspects of menopause and midlife that I wish my doctor would have shared with me when I entered menopause to prevent future disease states. We all want to be our healthy best at every stage of life, I know I certainly do!
In this blog post, I will share the strategies I have incorporated into my menopause journey to maintain my health and well-being. I wish I would have known about these lifestyle changes and incorporated them sooner!
“Losing muscle mass can lead to frailty and osteoporosis.”
1. Increasing Protein in My Diet:
A Mediterranean style diet with fish, nuts and seeds is excellent for longevity but it is essential to increase protein intake during menopause. After the age of 35 women will start to lose muscle mass. Losing muscle mass can lead to frailty and osteoporosis. A higher protein diet, including weight-bearing exercises, can help maintain muscle as well as prevent weight gain that could potentially lead to issues with diabetes and cardiovascular disease. Women should aim for 30g of protein at each meal.
2. Decreasing Sugar:
As our estrogen levels decline, women become more at risk for cardiovascular disease and cognitive decline. Sugar is not an efficient fuel for the body to run on and it is very inflammatory to our bodies.
This was another dietary change that I incorporated and started reducing sugar in my diet with the American Heart Association recommendation of 25g of added sugar per day. I started to compare sugar content in the products that I was purchasing and always went with the lower sugar option. Sugar can be sneaky in so called healthy foods like yogurt, granola, and protein bars. By choosing the lower sugar options, I naturally started to crave less sugar.
3. Incorporating Weight-Bearing Exercise:
Cardio-based exercises are beneficial for cardiovascular health but incorporating weight-bearing exercises is vital for building and maintaining muscle mass. Weight-bearing exercise can also help prevent osteoporosis. It’s essential to maintain muscle mass during menopause to prevent frailty and maintain overall health. Weight bearing exercises can include hiking, dancing, tennis, weightlifting, and jogging.
4. Making Sleep a Priority:
Mood swings and body changes can be challenging during menopause. Taking care of oneself is critical, including prioritizing sleep. Sleep is essential for cell turnover and renewal, including removing amyloid proteins that can lead to Alzheimer’s disease. It is also crucial for preventing cardiac disease, diabetes, and cognitive changes. Sleep and rest should not be overlooked as part of a wellness plan.
5. No Eating After Dinner And A Twelve Hour Fast:
“Consult your doctor before making any changes to your diet or exercise routine.”
While most people hear about Time Restricted Eating with an eight hour eating window ( 16:8), a 12:12 diet has amazing health benefits as well. This type of eating follows our circadian rhythm and the short duration makes it easier to complete.
Benefits go beyond maintaining a healthy body weight and also include, controlling blood glucose levels, reducing inflammation in the body, and improving cognition.
A healthy lifestyle that includes healthy diet choices, movemen,t and rest are vital for maintaining our health and being our healthiest best in menopause and beyond. Menopause is a critical time for women’s health, and incorporating these strategies into your lifestyle can make a significant difference.
Note: This blog post is not medical advice. Consult your doctor before making any changes to your diet or exercise routine.
About the Author:
Lisa King Rph, is a pharmacist of over 30 years. She is also a life coach and Amazon Best Selling Author. She is passionate about health and well-being with an emphasis on bladder health. Through her gentle approach to optimal wellness, she shares tiny changes that lead to big results in a healthier lifestyle. You can find Lisa @thefulfilledpharmacist on Facebook or Instagram or through her website ditchbladderpain.com