Exercise and nutrition during perimenopause and beyond

By Emily Bennet, Womens’ Health and Fitness Coach, EM POWER PT, Movement HQ.

Are you in your 40s and experiencing symptoms you didn’t expect to see until your 50s like hot flashes, sleep problems, mood swings and crazy heavy periods – and wondering is this menopause already?

Whilst menopause may still be a decade away, the lead up to that period can give rise to many physical and emotional challenges. Our Womens’ Health and Fitness Coach Emily Bennet shares some strategies to help you through this stage of your life.

The phases of a woman’s life: peri-menopause, menopause & post-menopause

Peri-menopause is the two to 12 years before menopause. It means “around menopause” and refers to the time during which your body makes the natural transition to menopause, marking the end of the reproductive years. Women start perimenopause at different ages, as early as their 30s. This is a time where your “oestrogen is on a roller-coaster” and where women typically experience many menopausal symptoms, but can still have their period and can still get pregnant.

Menopause is the life phase that begins 12 months after your last menstrual period, and marks the end of menstrual cycles. Menopause can happen in your 40s or 50s.

Post-menopause is when women typically see their menopausal symptoms settle down, like hot flashes, but can also present additional health concerns, such as osteoporosis and heart disease, due to the decreased production of oestrogen in the body. You should expect to be healthy and symptom free in postmenopause.

Not every woman will experience perimenopause and menopause in the same way; it is a deeply individual experience.

The symptoms of perimenopause

If you have three of the following, it is likely that you are in perimenopause:

• new onset of heavy/longer period
• shorter menstrual cycles (<25 days)
• new sore, swollen, or lumpy breasts
• new mid-sleep waking
• increased menstrual cramps
• onset of night sweats
• new or increased migraine headaches
• new or increased premenstrual mood swings
• weight gain without a change in exercise or eating.

How to adjust your lifestyle to help manage symptoms 

If you do have three or more of the above symptoms, then it’s time to take a step back and re-evaluate your daily routine.

Some things to consider:

Be prepared to adapt your training! Symptoms can fluctuate on a daily basis: you might feel fantastic one day and completely depleted the next. It’s not only very frustrating, but also very hard to plan for. We need to accept that these changes are going to happen – and talk to your coach or personal trainer so we can help you alter your workout to suit your needs. This can look something like doing a mobility/flexibility session or a light strength training session focusing on technique, instead of a scheduled HIIT session – being adaptable is paramount!

Focus on regular exercise & good nutrition – you might feel out of control of your body during this time of your life so it is important to focus on what you can control, such as exercise, eating habits & stress management. The goal of exercise and nutrition is to help you feel and perform your best during this stage of life, as well as help maintain bone, muscle & joint health. Eating less and working out more as we age just doesn’t work!

Find a self calming skill to practice – rather than adding in more cardio, try an activity such as yoga, meditation, breathing or mindfulness which are helpful to alleviate vasomotor related menopausal symptoms (such as hot flashes, night sweats, heart palpitations and changes in blood pressure). It allows you to check in with yourself and help decrease your stress levels.

Reduce or avoid alcohol – alcohol can worsen menopausal symptoms by affecting the vasomotor regulation that leads to hot flashes.

Engage in a creative outlet – take part in an activity that fosters a sense of creativity outside of training, work & family. This helps take the focus away from your body and access a part of yourself that may not get a lot of attention. This may look like activities such as writing, playing music, drawing, sculpting and dancing. Consistency with exercise and nutrition can feel like hard work during this time, so this can help you feel a sense of accomplishment!

Stay connected with friends, family and community – this can feel like an isolating time, where women want to draw inwards and may feel shame or embarrassment at the idea of getting older. Reach out to friends and family for support during a difficult time, as human connection can help improve quality of life.

If you have improved your lifestyle and symptoms haven’t improved, you may want to discuss some other options with your doctor such as HRT (Hormone Replacement Therapy).

This is a complex medical decision that is dependent on age, symptoms and risk factors.

Building lean muscle is key during menopause & beyond!

There are several reasons why building lean muscle is a benefit to your body.

By doing regular weight bearing activities you can help to reduce age related changes such as joint, bone and muscle deterioration, and counteract weight gain.

The amount of muscle mass we have also affects our basal metabolic rate (BMR) which is the amount of calories you burn at rest i.e. liver & brain function, breathing, digestion etc.

Our BMR starts to decrease by around 2% each decade, starting around the age of 25, mostly due to loss of mass (typically muscle mass).

Therefore, in order to maintain a higher BMR, building lean muscle mass is key.

Simply stated: Fat is metabolically inactive, muscle is metabolically active. So aim to stay as active as possible and hold onto as much muscle as you can!

Does menopause cause weight gain?

Body fat and weight gain tends to increase due to natural age related hormonal changes, a loss of muscle mass, & lower overall activity level as one ages.

It is ageing rather than the loss of oestrogen throughout menopause is the underlying cause of weight gain.

Remember that shifts in body shape and body fat percentage with age are completely normal!

Whatever stage of life you’re in, try to be open and gentle with yourself because things aren’t necessarily in your control, but you can manage them effectively.

If you are currently experiencing any of these symptoms and you are looking for more of a personalised approach to your training and nutrition, please reach out to me!

About Emily Bennet

Have a chat or book a session with Emily here