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For The Love of Menopause...

  • Writer: Deborah Young
    Deborah Young
  • 3 days ago
  • 1 min read

Updated: 11 minutes ago


Changes happen to our bodies through Menopause...no doubt! Here are some ways to limit symptoms and maintain high performance through Menopause:

To maintain muscle mass, work in high-intensity activity (Plyometric exercises, HIIT, Sprints).

Increase weight during strength training because more stimulus is needed to counteract the lower estrogen levels.

The protein we eat breaks down to provide fuel for our muscles. Our bodies are less sensitive to this response with the hormonal changes that happen during menopause. Make your protein target around 25% of your daily calorie need with an emphasis on afternoon to evening.

The way we process carbohydrates changes, becoming more sensitive to blood sugar swings. The need for carbohydrates is lower. Work on incorporating more veggies, fruits, sweet potatoes, and ancient grains, and less pasta and bread. Incorporating protein with carbs is a good way to complement the balance of carbohydrates. Always remember that requirements vary person to person.

Make sure to hydrate! As hormones shift it becomes harder to tolerate heat. Also, note that the thirst response is commonly dampened during menopause. Take extra steps to stay hydrated and cool.


Deborah Young

Owner of FitProSolutions/Creator of MTBFIT

 


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