Menopause Symptoms & Relief Part 5: Metabolic changes.
WELCOME TO WEEK 5 OF MY DIVE INTO THE WORLD OF MENOPAUSE.
If you haven’t read the previous blogs on this subject you might like to go back & catch up on all the other information I’ve put together about how you can help yourself through all the different stages of menopause. There are great links to resources & when all the blogs are put together you get a good overall picture of what this stage of life might look like for you. This week we look at why we start to change shape, loose muscle mass & increase body fat.
METABOLIC CHANGES DURING menopause & how to manage them.
A change in hormone levels leading to metabolic changes increases a woman’s risk of cardiovascular disease.
Cardiovascular disease is the leading cause of death in women.
Increased visceral fat, increased insulin resistance & increased blood pressure contributes to a build-up of plaque in the blood vessels.
How can we help ourselves?
Lifestyle changes
Quit smoking: the risks associated with smoking are well known.
Limit alcohol consumption: excessive consumption can contribute to weight gain & other health problems.
Manage stress: avoid triggering situations & take some time out for yourself.
Physical exercise: aim for either 150 minutes of moderate-intensity aerobic activity OR 75 minutes of vigorous-intensity activity per week.
Strength training: incorporate to maintain muscle mass & boost metabolism.
Make it fun: if it’s not fun you’re not going to do it & consistency is key.
Consider weight bearing & low intensity exercises: to mitigate bone loss & improve balance.
Boost your mood: exercise can reduce fatigue, enhance overall well-being & make you happy. Read this short piece about visceral fat to learn more about it & why menopause increases the risks associate with it.
Diet: eat a balanced diet of fresh produce, healthy fats, proteins, calcium & vitamin D. Increase fibre to aid weight management & consider a Mediterranean diet. Dietitian & Naturopath Lisa has some great recipes. Visit her website here.
Sleep: aim for 7-9 hours of quality sleep per night, create a relaxing bedtime routine. Avoid stress, bright screens & anything else which might keep your overworked brain ticking over.
Medication
MHT or HRT: find a good GP that understands all things menopause & ask about menopause hormone therapy. Getting your hormones sorted out can give you the impetus you need to start looking after your health.
A Practitioner’s Toolkit for Managing Menopause: developed by the Women’s Health Research Program in the Monash University School of Public Health and Preventative Medicine 2023. This publication is free to download. Print it & present it to your GP & help them help you.
Talk therapy
I’m a bit biased here but talking to a therapist can be really helpful.
Friends are for friendships & whilst you might be experiencing the same or similar things you don’t always want to be moaning about your shared symptoms, especially when what you really need is to relax & have a laugh with them.
Talking to a therapist can help you gain perspective on what you’re dealing with & it’s often easier to share worrying symptoms with a stranger you don’t see every day.
Other ideas
Seek support: talk therapy can reduce stress & boost confidence. Setting goals with a therapist & being held accountable can increase the chances of making a plan that works & sticking to it.
YouTube: finding a routine on-line which you can do in your own time & space will increase the chances of you moving your body. Get together with a friend & do a dance fit class…studies have shown that genuine laughter increases energy expenditure by 10-20%, elevates heart rate & reduces stress & who doesn’t get a laugh trying to learn a dance routine?!
Podcasts: to motivate you or to put you to sleep…the possibilities are endless. ‘The Thriving Metabolism’ by Lucy Digby might give you some inspiration?
Challenges: many people find an organised challenge keeps them motivated to lose weight & keep fit. Contact your local gym, PT or search online. Try Strava, Glofox or 30 Day Fitness challenge.
Managing menopause requires a comprehensive assessment & this is just a guide & starting point. Seek professional advice before making any major changes to your routine.
Download the Practitioner’s Toolkit for Managing Menopause & speak to your GP in the first instance.
The Australasian Menopause society has a variety of useful fact & information sheets available to download for free & is a good place to keep up with the latest developments in women’s health
Listen to:
The Happy Menopause, a nutrition & lifestyle podcast for midlife women
Menopause Natural Solutions presented by Naturopath Jennifer Harrington
Don’t despair, there are plenty of menopause supports available & whilst you may experience physical & emotional changes during menopause it doesn’t mean life is over! This can be a time of reflection, of setting new goals & of being an unfiltered version of ourselves.
Create some time for yourself. Put yourself first & make a commitment to your own wellbeing. Get fitter, feel better & step into this new era of your life with joy & excitement.
Next week….resources for menopause support & education.