HOW TO BE FIT AND HEALTHY IN PERIMENOPAUSE AND MENOPAUSE
If you’ve noticed your body playing tricks on you lately—hot flashes at 2 a.m., weight gain that seems to appear out of nowhere, or mood swings that rival a roller coaster—you are not alone. Perimenopause and menopause can feel like a wild ride, but you have the power to take control. I’m here to show you how to stay fit and healthy through the journey!
The three tenets of staying fit and healthy in perimenopause and menopause
Stay Active
Nourish Your Body
Take Care of Yourself
Staying Active
Staying active is unique to every individual. We know that strength training is the most beneficial exercise to do in menopause. Check out this blog about the best fitness program for menopause for more information. But the best fitness program for you is the one you will do. Pick something you like doing and do it consistently. If you want to take being active a step further, incorporate strength training 2-3 times a week.
Nourish Your Body
Ensuring you are getting the right nutrients, and avoiding harmful foods is crucial to feeling great in perimenopause and menopause. The nutrients you want to include in your diet are protein, fiber, healthy fats, and foods containing calcium and vitamin D. To feel fit and healthy, think about incorporating these foods into most meals. Not only will this help with feelings of satiety, these foods will help you maintain muscle and bone mass and a strong microbiome. Lean meats, low-mercury seafood, fruits and vegetables, nuts, and dairy products (if you tolerate them) will all help you feel great! We have two blog posts on what to eat during perimenopause and menopause and what to avoid, that go more in depth.
Take Care of Yourself
We know this one is easier said than done. Feeling fit and healthy during perimenopause and menopause is about more than working out and eating well. You need to support your mental health as well. Finding the mindfulness routine that works for you is important. This could be meditating, walking, journaling, taking a bath, or just sitting quietly. Taking time to regulate your nervous system will help you to better manage perimenopause and menopause symptoms.
Because poor sleep is common in menopause and often exacerbates menopause symptoms, developing good sleep hygiene and a regular bedtime routine is also important. Aim for no screens before bed, a cool temperature, a very dark room, and a consistent bedtime to help your body get into the right sleep rhythm.
Summary
Stay Active: Find a workout routine that works for you and be consistent! Add in strength training to your routine when you are ready.
Nourish Your Body: Make sure most meals contain, protein, fiber, healthy fats, and calcium and vitamin d containing foods. Fish, nuts, fruits and vegetables, and dairy are all great sources.
Take Care of Yourself: Develop a mindfulness and sleep routine that work for you. Prioritize your health and yourself in order to feel healthy and fit during this wild time.
Menopause isn’t the end of anything—it’s just the beginning of a new phase where you get to rewrite the rules. Embrace the change, take care of your body, and most importantly, have fun with it.