Can We Bypass the Peri-and Menopause Symptoms Using Nutrition and Physical Training?

The short answer is WE 100% CAN.

This week I had a beautiful opportunity to deliver a presentation on one of the most
popular topics in the current world: PERIMENOPAUSE – MENOPAUSE.

While, as a Health Advisor and Educator, it is always a joy to talk about different
health related topics, Peri and Menopause is one of the most challenging one for me.

Firstly, because I am right in a middle of perimenopause myself and secondly
because I don’t embrace the Menopause Replacement Therapy as a first to go
resort of support. Even though I had enough knowledge to support my rationale, on a personal level, I had to make sure that I am backed up by solid science when I am
teaching others. I pulled up my sleeves and my researching hat and my efforts
where very much rewarded. Here is my findings behind my rationale. And before you jump to conclusions, I need to clarify, I am not against of Menopause Replacement Therapy as there is serious evidence that is safe, and it can make a serious difference in women’s life but there is a more natural strategy as effective and safer and natural... Lifestyle.

Probably what I am going to tell you here is going to surprise you but I don’t think
people really understand what it is going on in our lives when it comes to
perimenopause especially. If menopause is by definition, physiologically, a period of
12 consecutive months with no bleeding during the menstrual cycle, the period of
time that precedes that is quite longer and extremely challenging and very unclear
from a clinical perspective. One of the main reasons is because in medical school, to learn about menopause was allocated 60 minutes lecture in the context of
reproductive system alone.

Understanding Menopause and Its Symptoms

As women transition into menopause, for a length of time that is relative and
extremely bio-individual, the ratio between the two major sex hormones estrogen
and progesterone starts to change and from there a large array of challenging
symptoms. The decline in sex hormones like estrogen plays a significant role in
these changes, affecting not just reproductive health but overall well-being.

The Role of Nutrition in Managing Symptoms

1. Adequate Protein Intake: Research indicates that peri and menopausal
women often experience a decline in muscle mass due to lower estrogen
levels. A study published in Nutrients (Tieland et al., 2019) highlights the
importance of maintaining a higher protein intake (1.2-2.0 g/kg body weight) to
support muscle preservation and enhance body composition during this
transitional phase. Adequate protein helps in muscle protein synthesis, which
can offset the natural decline in muscle mass due to hormonal changes.

2. Balanced Diet: Consuming a diet rich in whole foods can have a significant
impact on body composition. A study in the American Journal of Clinical
Nutrition (Rasouli et al., 2018) emphasizes that women should focus on a
balanced intake of lean proteins, complex carbs, healthy fats and fibre. These
foods can help manage weight and mitigate menopausal symptoms by
providing essential nutrients, including magnesium, collagen, creatine and
vitamin D for bone health.

Physical Training: A Key Component

1. Resistance Training: Engaging in regular resistance training is essential for
preserving muscle mass and strength. Research demonstrated by Wagner et
al. (2011) in the Journal of Clinical Endocrinology & Metabolism shows that
resistance exercise can increase muscle size and strength in postmenopausal
women, regardless of hormone therapy usage. This benefits muscle function
and metabolic health, helping to support body composition change during peri
and menopause.

2. Aerobic Exercise: Incorporating cardiovascular activities is equally important.
Exercise not only aids in weight management but also reduces the risk of
cardiovascular diseases that can emerge during and after menopause.
Studies indicate that aerobic exercise improves mood and sleep quality,
alleviating symptoms such as anxiety and insomnia associated with hormonal
changes.

Bypassing Hormonal Declines: The Connection Between Exercise and
Hormonal Regulation

Physical activity can also enhance hormone receptor sensitivity in muscle cells,
potentially allowing them to utilize available hormones more effectively, as suggested by Phillips et al. (2003) in Metabolism. By engaging in a heavy lifting  training with an expert trainer, women can activate muscle growth pathways that may help bypass some effects of declining estrogen, maintaining better muscle function and metabolic health.

Conclusion

While perimenopause and menopause can present various challenges, adopting a
proactive approach with targeted nutrition and physical training can help women
manage their symptoms effectively. Balancing nutritional intake and engaging in
regular exercise may not eliminate menopause entirely, but they offer strategies to
enhance well-being, preserve muscle mass, and promote health during this
transformative stage of life.
Science shows clearly that focusing on whole foods and incorporating a mix of high
intensity and resistance and also aerobic exercises into our lives, can be a
gamechanger while navigating this challenging period. These lifestyle factors are not only supportive during peri and menopause but are also beneficial for long-term
health.