How to get back in shape during menopause?

How to get back in shape during menopause?

Menopause marks a significant transition in a woman's life, and while some symptoms can sometimes complicate this period, it is entirely possible to regain fitness, both physically and mentally. This involves changes in your diet, adapted physical exercises, and good sleep management. Here is a complete guide to help you feel your best during menopause.

1. Improve your diet: Stock up on essential nutrients

A balanced diet is essential to maintain good overall health and reduce the discomfort associated with menopause, such as hot flashes, weight gain, or fatigue.

Favor nutrient-rich foods:

• Dietary fiber: Fiber plays a crucial role in weight management, blood sugar regulation, and digestive health.
  Sources: Green vegetables, fresh fruits, whole grains, chia seeds, and oatmeal.

• Lean proteins: Proteins help maintain muscle mass, which often suffers during menopause.
  Sources: Chicken, fish, eggs, tofu, and legumes.

• Healthy fatty acids: Good fats are essential for proper brain function and hormonal regulation.
  Sources: Avocados, nuts, olive oil, salmon, and mackerel.

Incorporate phytoestrogen-rich foods:

Phytoestrogens can help compensate for the decline in estrogen.
Sources: Soy (tofu, soy milk), flaxseeds, hops, red clover, chickpeas.

Stay sufficiently hydrated:

• Dry skin and mucous membranes, common during menopause, can be alleviated by drinking at least 1.5 to 2 liters of water per day.

• Include soothing herbal teas like sage, chamomile, or fennel for their relaxing and balancing effects.

Reduce or avoid:

• Refined sugars: The insulin spikes they cause can worsen hot flashes and mood swings.

• Processed foods: They are often high in salt, saturated fats, and harmful additives.

• Caffeine and alcohol: These substances can disrupt sleep and exacerbate certain symptoms such as hot flashes.
  

2. Integrate an adapted physical exercise routine: Stay active for better health

Physical activity is essential to stay in shape during menopause. It helps strengthen bones, maintain a stable weight, reduce stress, and improve mood.

Strength training exercises:

• During menopause, muscle mass naturally decreases. Strength training exercises help prevent this loss and protect bone density.
  Ideas: Light weights, exercises with resistance bands, dynamic yoga, or Pilates.

Cardio activities:

Cardiovascular exercises promote heart health, improve blood circulation, and help control weight.
Ideas: Brisk walking, swimming, cycling, or dancing. Try to incorporate at least 30 minutes of moderate cardio activity 5 times a week.

Gentle activities:

Activities such as yoga, stretching, or tai chi are ideal for reducing tension, improving flexibility, and promoting overall well-being.
Benefits: Better stress management, improved sleep quality, and reduced joint pain.

Tip: Move daily!

• Opt for stairs instead of the elevator.

• Walk as much as possible, even for short errands.

• Try active breaks if you are often sitting: a few squats, stretches, or jumping in place.

3. Prioritize sleep: The key to energy and recovery

Menopause is often accompanied by sleep disturbances, such as insomnia or nighttime awakenings. Quality sleep is essential to stay in shape.

Establish a sleep routine:

• Go to bed and wake up at fixed times, even on weekends.

• Avoid screens (phone, computer, television) at least one hour before bedtime.

• Create a restful environment: a dark, quiet room at a cool temperature (18-20°C).

Soothing plants and infusions:

Certain plants promote sleep while reducing anxiety:

• Chamomile or valerian infusion.

• Lemon balm and passionflower, for their calming effect.

Relaxing activities before bed:

• Try a meditation session or deep breathing to calm the mind.

• Take a warm bath with a few drops of lavender essential oil.

Pay attention to evening meals:

Avoid heavy meals and stimulating drinks. Opt for a light dinner with vegetables, lean protein, and complex carbohydrates (brown rice, sweet potato).

4. Take care of your emotional well-being: Stay positive and connected

Menopause can sometimes lead to mood swings or a feeling of loss of control. Investing in your mental and emotional well-being is essential to stay in shape.

Find activities you are passionate about:

• Take time for your hobbies, whether it's painting, reading, gardening, or any other activity that brings you pleasure.

Stay socially connected:

• Share your experiences with other women going through the same period. Joining discussion groups or forums can be beneficial.

• Spending time with loved ones and friends is also an excellent way to boost your morale.

Practice gratitude:

• Take a few minutes each day to write down 3 positive things. This promotes an optimistic outlook and reduces stress.

5. Consider food supplements for a boost

Certain supplements can help fill nutritional gaps and support your energy:

• Vitamin D and calcium: To strengthen bones and prevent osteoporosis.

• Omega-3: To improve mood, reduce inflammation, and boost energy.

• Magnesium : To reduce fatigue and improve sleep quality.

• Multivitamins : To ensure a balanced intake of essential micronutrients.

Getting back in shape during menopause is entirely possible by adopting a holistic approach that combines a healthy diet, regular physical activity, and careful attention to sleep and emotional well-being. With consistent effort and a few adjustments, this period can even become an opportunity to take better care of yourself and find lasting balance.

Also explore:

What causes weight gain during menopause?

How to stay young during menopause?

References:

• Guide to health and well-being during menopause (Harvard Health, 2020).