Sweat-soaked sheets, hot flashes, brain fog, mood swings, weight gain… what is happening with my body?!
We have worked with A LOT of women going through menopause here at KW Fitness.
We are going to give you some general strategies that have proven to be effective for combatting the symptoms of menopause.
For more guidance, please talk to your doctor!
1) STRENGTH TRAINING
Many women that we see think that “cardio” is the only exercise that you should do at first, but this is absolutely not the case.
We have had women come to us who have been walking and running their whole lives (even some who have trained intensely for marathons, triathlons, etc.).
Once menopause hits, the average woman can lose up to 2% of her muscle mass every year and gain extra body fat in places they never knew they could.
You should see the look on some women’s faces when we advise them to run or walk LESS!
2-4X per week of strength training is plenty and, if you add walking or jogging on your off days, it’s going to make a big difference.
Overdoing it can have the opposite effect.
Lifting weights heavier than your purse, using your own body weight, resistance bands, etc. will go A LONG WAY for your body during this time of inevitable change.
2) NUTRITION
STOP DIETING!
Deprivation does not work.
Focus on eating MORE of the good stuff, and LESS of the not-so-good stuff!
– More protein (organic, grass-fed, or free range)
– high quality, whole foods
– more leafy greens
Eat less processed and packaged foods.
The majority of processed foods contain added sugar, chemical preservatives, high amounts of sodium, toxins and synthetic additives.
This stuff stays in your body and wreaks havoc on it, ESPECIALLY when you’re going through hormonal changes!
Remember this general rule of thumb: “If it’s made in a plant, you should avoid it. If it’s made BY a plant, eat it!”
3) LIMIT ALCOHOL CONSUMPTION
Limiting alcohol consumption helps to reduce inflammation, as well as your risk of breast cancer and other diseases.
Your body also metabolizes it differently when your hormones are changing.
4) Avoid Long Term Hormone Replacement
Long-term hormone replacement increases the risk for early death from heart attack, blood clots, breast cancer and stroke.
Anti-inflammatory and antioxidant-rich foods such as fresh fruits and vegetables, and phytoestrogenic foods such as soy and omega-3 rich flaxseeds all help to alleviate the severity and frequency of hot flashes.
Regular Exercise, Quality Nutrition, and Limiting alcohol consumption are all NATURAL ways to control your hormones.