This guest post is courtesy of James LeBaigue. James is an Advanced Clinical Practitioner in General Practice, a Registered Sport and Exercise Nutritionist, founder of Nutrition Triathlon, and serves as the Head of Nutrition at Hurry The Food Up, a leading vegetarian website that focuses on nutrition to support sustainable weight loss and healthy habits for women during menopause. He has helped numerous women manage their weight and meet unique nutritional needs through menopause.
Are you concerned about menopause weight gain and bone health?
In this article we’ll explore the nutrition and exercise strategies that can help with symptom and weight management during menopause.
It’s worth clarifying from the outset that there’s no magic solution for weight loss or completely resolving menopausal symptoms. However, I’ll share some practical strategies to help manage weight, alleviate symptoms, and support your health through these changes.
Understanding Menopause: A Hormonal Overview
Before we dive into strategies, it’s essential to understand what happens to your body during menopause. Menopause signifies a pivotal shift in a woman’s life, primarily marked by a natural decline in reproductive hormones. This transition is characterized by fluctuations in estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH), leading to the end of menstruation and reproductive years.
Hormonal Shifts Explained
Estrogen and Progesterone: These hormones regulate menstruation and fertility. Their decline disrupts menstrual cycles and leads to menopause, affecting various bodily functions, including brain health, bone density, and muscle maintenance.
LH and FSH: These hormones stimulate egg production and hormone release by the ovaries. As estrogen decreases, LH and FSH levels rise, exacerbating hormonal imbalance.
What Contributes to Menopause Weight Gain?
Evidence suggests that during menopause there is a transition whereby more fat is stored around the abdominal area. This starts to subtly shift body composition towards a higher fat mass percentage.
Many people think that weight gain is an inevitable part of menopause, however, research shows that weight gain is often due to decreased energy expenditure or how many calories you burn per day. There are 2 main reasons why women often stop burning as many calories.
The good news is that you have the power to change these things!
1. Lower activity levels
It is thought that because of common symptoms experienced during menopause, such as poor sleep and fluctuating energy levels, women tend to be less active during menopause due to reduced energy.
This includes exercise but also Non-Exercise Activity Thermogenesis, which is the term given to describe the small activities that occur that use energy but aren’t due to exercise; for example, fidgeting, bobbing your head to music, and moving your hands and feet.
2.Lower muscle mass
Muscle mass decreases during menopause, which reduces your energy expenditure. Muscle is a “hungry” tissue which demands more energy, so if you have less muscle then you burn less calories.
However, what’s really important to understand is that it appears to be the aging process that causes muscle mass to decrease and not specifically menopause, as demonstrated in this study.
What You Can Do to Prevent Menopause Weight Gain
Here are some nutrition and exercise interventions that you can target to maintain muscle mass and reduce menopause weight gain.
The Power of Eating Adequate Protein
As menopause brings changes to your body, distributing protein intake evenly throughout the day and ensuring a good amount in each meal can significantly support muscle mass maintenance, which in turn aids in weight management.
Aiming for about 20-30 grams of protein per meal throughout the day can stimulate muscle protein synthesis effectively (the process of maintaining muscle tissue).
Research has demonstrated that protein spacing evenly throughout the day in females improves body composition which is a strong rationale for regular meals with a good protein source.
The exact amount of daily protein needed will vary per person. Contact Renewal Fitness & Nutrition Coaching for personalized nutrition recommendations.
Embrace Strength Training
Strength training is particularly crucial during and after menopause. Estrogen is involved in the mechanism that supports bone health, so as estrogen levels drop during and after menopause this mechanism is impacted which can increase the risk of osteoporosis (weakening of the bones). In addition, the decrease in estrogen means that building or maintaining muscle mass is more difficult.
Benefits of Strength Training Before, During and After Menopause
Strength training, or resistance training, combats the adverse effects of menopause on muscle and bone health in several ways. One study demonstrated that regular resistance training was a predictor of body composition in postmenopausal females, highlighting the importance of regularly incorporating it into your routine. My usual recommendation is 2–3 times per week.
1. Muscle Mass Maintenance and Growth
By engaging in regular strength training, you create a stimulus for your muscles to maintain or even increase their mass. This not only helps to offset the natural loss due to decreased estrogen but may aid in increasing your metabolism, which helps with weight management.
Don’t worry, regular resistance training won’t cause you to suddenly grow lots of muscle. It’s usually a subtle change that influences body composition, creates a more “toned” look, and will leave you feeling stronger.
2. Bone Density Improvement
Strength training places beneficial stress on your bones, prompting an increase in bone density. This process, known as osteogenic loading, helps counteract the thinning of bones, reducing the risk of fractures and osteoporosis.
3. Balance and Coordination
As you age, maintaining balance and coordination becomes increasingly important to prevent falls and injuries. Strength training enhances these aspects of physical health, providing a solid foundation for a more active and injury-free lifestyle.
Diversify Your Exercise Routine
While strength training is vital, don’t overlook the importance of varying your workouts. Incorporate high-intensity training to challenge your muscles and nervous system, improving your overall fitness and health. Activities like sprints, plyometrics, and other explosive movements complement endurance training like cycling, swimming, or running, and weight lifting, offering a well-rounded approach to physical activity.
Recovery and Rest Days
As you age, recovery takes on even greater importance. Ensure you’re giving your body the nutrients, hydration, and rest it needs post-workout. You might also need more rest days or a lighter training week than in the past.
The most important factor in managing weight and symptoms during and after menopause is consistency. Listening to your body and allowing adequate recovery time will enable you to continue training effectively and enjoy the benefits of physical activity.
Nutrition for Reducing Menopause Weight Gain & Bone Loss
Carbohydrates: Why They Matter
Carbohydrates (aka carbs) are your body’s go-to energy source, especially for high-intensity workouts. When broken down into their simplest form – glucose – they fuel your muscles and help you push when doing harder workouts. After a workout, carbs replenish glycogen (energy) stores in your muscles, aiding with recovery and helping you prepare for your next training session. This means less soreness and more strength over time.
Carbs are also vital for helping to manage hormone levels during menopause. They help to manage cortisol, the stress hormone that tends to rise with intense exercise as well as during menopause. Keeping cortisol in check is key for a good night’s sleep and preventing unwanted weight gain around the midsection, as demonstrated to be linked in research,
Optimizing Carbs for Menopause
Aiming for a carb-rich snack or meal before and after your workout maximizes energy and recovery. This ensures you have the fuel to perform and the nutrients to recover properly. Where possible, choose natural sources of carbs like whole grains, veggies, and legumes. They provide a steady energy release, essential nutrients, and keep your blood sugar levels stable.
Adjust your carb consumption to fit your activity level. This isn’t about removing carbs completely but aligning your intake with your workouts to support energy needs without overdoing it. For example, if you start doing more exercise, then your carbohydrate consumption should increase, and vice versa.
Incorporating carbohydrates wisely into your menopause journey can significantly impact your workout performance, recovery and hormonal balance. By focusing on timing, quality, and balance, you can harness the power of carbs to support your fitness and health goals during this transitional phase.
Again, each person’s needs will be different based on activity level and type, gender, and overall goals. A dietitian nutritionist can help you determine your personal needs.
The Vital Roles of Calcium and Vitamin D
Calcium and vitamin D play pivotal roles in bone health, working in tandem to reduce the risk of osteoporosis – which we’ve already covered can increase during menopause.
Calcium: This mineral is the primary building block of bone tissue. During menopause, the body’s ability to maintain bone density diminishes, making calcium intake crucial. Calcium also plays a role in muscle function, the nervous system, and heart health.
Vitamin D: Often referred to as the “sunshine vitamin,” vitamin D is essential for calcium absorption in the gut. Without sufficient vitamin D, our bodies cannot effectively use calcium, regardless of how much we consume. Vitamin D also supports muscle function and immune health.
Nutrient-Rich Foods for Bone Health
Incorporating foods high in calcium and vitamin D into your daily diet can help support your bone health during menopause. There are a variety of foods which can maximize your intake.
- Dairy products: like milk, cheese, and yogurt are calcium-rich staples, while leafy greens such as kale and broccoli offer plant-based calcium options.
- Vitamin D: found in fatty fish like salmon and mackerel which provide the added benefit of omega-3 fatty acids. Egg yolks, mushrooms, and fortified foods, including some plant milks and cereals, also contribute to your daily vitamin D quota.
- The best source of vitamin D is via skin exposure to sunlight without sunscreen. Lighter-skinned people will need about 20 minutes, while darker skin may need 30-40 minutes.
If you do not meet your vitamin D needs through diet and sunlight alone, like those in less sunny locales, a vitamin D supplement might be a wise addition to your routine, and should be consumed with K2 to prevent excess calcium absorption in soft tissues and arteries. The RDA is 600 IU per day for adults 19-70 years old.
To Sum it All Up
While navigating menopause, focus on strength training, protein intake, and a balanced, nutrient-rich diet to see a significant difference. Understanding your body’s changing needs and adjusting your diet and exercise routines accordingly can help manage symptoms, support your health, and maintain your quality of life during this transition.
