8 Ways to Stay Fit & Healthy During Menopause
Your hormones are all over the place, you hardly recognize your own body in the mirror, and you’d kill for an uninterrupted night’s sleep.
Welcome to menopause.
Menopause can be a beast for sure. You don’t want to look like a supermodel or start running marathons. You just want to work through the unique challenges of menopause as best you can. The good news is, there are plenty of things you can do to take care of yourself and enjoy your life now through the transition.
This article is going to tell you eight easy ways you can stay healthy and fit during menopause.
Get Individualized Care
It’s extremely important to make sure that you are supporting your body and what it needs and the first step is to get individualized care by visiting your physician. Your will help you determine what type of support you need. Even something as simple as the number of calories you need to consume a day to properly support your body varies from woman to woman based on a variety of factors. Make sure that you are putting self-care first so you can support yourself well.
Achieve and Maintain a Healthy Weight
Having a hard time recognizing your body in the mirror these days? Fluctuations in hormone levels during menopause can cause weight gain or, more accurately, weight redistribution. In other words, you’ve got new curves in places you never wanted them, like your belly and thighs.
Half of you wants to just crawl back under the covers with a pint of Ben & Jerry’s, but the other half knows that’s only going to make the weight problem (and probably the mood swings and lack of sleep) worse.
No one’s expecting you to start running marathons or look like a supermodel, but unhealthy weight increases the risk of other diseases like heart disease and diabetes. It can also affect and worsen some menopausal symptoms. Talk to your doctor about your weight concerns, and work together to create a plan that will help you achieve and maintain a healthy weight.
Eat Healthy to Support Your Body and the Nutrients It Needs
Remember the Ben & Jerry’s under the covers? There’s nothing wrong with indulging your sweet tooth every now and then, but good nutrition is really important right now too. As your hormone levels fluctuate during perimenopause and menopause, your body needs healthy nutrition in certain areas.
One area in particular that needs good nutrition is bone health. Once women hit menopause, they’re at a higher risk for osteoporosis. Eating foods rich in Vitamin D and calcium help preserve bone density and support your bone health.
Try adding more fruits and vegetables to your diet. By eating a balanced diet rich in vegetables and fruits you will be helping your body naturally combat the lack of nutrients it’s working against.
Supplement Your Body with Natural Herbs and Teas
Did you know there are herbs that have been scientifically proven to help stave off a number of menopause symptoms naturally? It’s true - and it doesn’t mean you have to go out into the forest and start digging around or spend thousands at your local health and nutrition store. There’s a better solution!
MenoSlim Tea contains seven herbal ingredients that, combined together in the right proportions, help menopausal women lose weight and reduce other symptoms of menopause. This tea is a wonderful (and EASY) addition to your daily routine that’s delicious and satisfying and helps support a woman’s body during menopause.
Avoid Trigger Foods
Studies have shown that eating certain trigger foods can make menopausal symptoms worse. Want to know what they are so you can avoid them? Chili, alcohol, caffeine (not our coffee!) and refined sugars are some of the most common and can worsen mood swings and insomnia and trigger hot flashes and night sweats.
Exercise to Support Your Body
You’re in survival mode. The last thing you feel like doing is getting your gym on. Your workout clothes don’t fit, you dread staring at your reflection in those full-length mirrors, and you’re afraid a hot flash will kill you during cardio.
We get it, but exercise and light weight training can help increase your body’s resilience and help protect you against osteoporosis, which becomes a higher risk for women in menopause due to loss of estrogen. Once lost, bone density cannot be regained. Exercise and light weight training can, however, increase your body’s resilience.
Regular exercise can also help improve energy and metabolism. A study by the National Institute for Health found that exercising just three hours per week for one year increased physical and mental health and overall quality of life for participants who were menopausal.
The important thing is just to start. Choose a low-impact exercise you enjoy, like walking or yoga. Don’t dive in on circuits or high-intensity workouts if that’s not the fitness level you’re used to. The boost of endorphins physical activity brings you doesn’t hurt either!
Keep the Faith!
So menopause isn’t exactly a walk in the park … but that doesn’t mean there aren’t better days ahead. In fact, the best may be yet to come. Some women hit menopause and feel that they can enjoy life more because they have more time and financial freedom at this stage of life.
An important thing to remember is how big of an impact your mindset can have on your day-to-day life. Find ways to nurture your mindset by doing things you enjoy, like meditation, reading, or a warm bath. Give yourself some grace during this time - you’ve earned it!
This one is probably the easiest tip to implement - just drink more water! It’s more important than ever to stay hydrated during menopause. Your body is experiencing a drop in hormones, which causes different reactions across almost every system.
Staying hydrated not only supports internal functions and helps with the bloating and urinary issues that are common during menopause. Water can also aid in weight loss and support your metabolism, thereby preventing weight gain.
And those increased back-and-forth visits to the restroom? Just consider it a part of your daily exercise!