Training for life during and after menopause

Menopause is a natural phase of life, typically occurring in the late 40s to early 60s, when menstruation ends. This transition doesn’t happen overnight and is different for everyone who experiences it. In the years leading up to menopause, called perimenopause, hormone levels begin to change. Most notably, a woman’s estrogen levels decrease. These hormonal changes affect more than the reproductive system; they influence metabolism, muscle, bone health, sleep, emotions, and more.

Common symptoms during menopause

Everyone’s experience with menopause is unique, but some common symptoms include:

• Hot flashes or night sweats

• Sleep issues (insomnia, restlessness)

• Increased anxiety, irritability, or mood changes

• Headaches or palpitations

• Vaginal dryness or discomfort

• Changes in body composition (less muscle, more abdominal fat)

While these symptoms can be frustrating, there are ways to manage them. Like with all things health related, a woman’s lifestyle plays a powerful role in how the body responds. 

Why hormones matter

Estrogen plays a role in many bodily systems. As estrogen levels decrease:

• Metabolism slows, and appetite can increase.

• Fat is more likely to be stored around the abdomen (visceral fat), which can affect heart health. Having excess fat accumulate in the abdomen can be harmful to health, but it is important to note that women naturally store fat around their hips and reproductive organs, especially during and after pregnancy. Your organs need insulation, cushioning, and energy available in the fat, so having enough fat is important!

• Sleep can become disrupted.

• Mood may be more vulnerable to stress or low energy.

• Bone density naturally declines, increasing the risk of developing osteoporosis.

There are ways to adapt to these changes, which are all a natural part of a woman’s biology, that can keep the body strong, capable, and supported.

Menopause and long-term health

Estrogen has a protective effect on certain organs, so as estrogen levels decrease, the risk for several chronic conditions increases:

• Heart disease: due to higher inflammation and changes in blood vessel diameter

• Type 2 diabetes: as cells become less responsive to insulin

• Osteoporosis: from a loss of bone density

• Some cancers: influenced by how the body stores fat

This is where a supportive fitness and nutrition approach makes a meaningful difference. You can continue to live a healthy life by staying consistent with healthy exercise and nutrition habits. 

Lifestyle factors that make a big impact: exercise, nutrition, and support

1. Strength training Resistance training helps maintain and build muscle and bone strength. Having stronger bones lowers fracture risk, while increasing skeletal muscle supports a healthy metabolism. Engaging in heavy resistance training at a minimum of 2 days per week can lead to improvements in metabolism, reduced chronic disease risk, and may help manage certain menopausal symptoms.

At Rise, we have coaches who are experienced in working with people going through menopause.  As at any life stage, training with menopause is about consistency and continuing to move your body while adapting to any symptoms you may be feeling. At Rise, you have a personal trainer who knows how you are feeling at each workout and who can tailor your individualized workout based on the symptoms you may be experiencing. This is key to staying consistent and building healthy strength training habits while experiencing menopause.

2. Weight-bearing activities Walking, hiking, dancing, pickleball, and similar activities put a healthy amount of stress on bones to help them stay strong. While heavy strength training will give you the most bang for your buck when it comes to building and maintaining bone mass and density, spending more time on your feet can be beneficial. These activities are also great for boosting mood, community connection, and managing weight.

3. Nutrition for steady energy and reduced inflammation What you put into your body affects how you feel and how your body functions. Here are some important nutrition reminders for those experiencing menopause (and can actually be applied to all stages of life):

• Focus on whole foods, like fruits, vegetables, meats, and whole grains

• Adequate amounts of vitamin D and calcium for strong bones

• Lean proteins

• Healthy fats

• Less added sugar, alcohol, and high-sodium foods

• Adequate amounts of water (we recommend aiming for half your goal body weight in ounces)

These nutritional strategies help maintain heart health, provide building blocks for strong bones and muscles, guide proper hydration, and help provide stable energy throughout the day. The nutrition coaches at Rise can help you implement healthy nutrition habits tailored to you and your life. For even further information about medical nutrition therapy for menopause, we recommend asking for a referral with a Registered Dietitian Nutritionist who can help you navigate this phase of life with confidence.

4. Talk with your healthcare provider There are medical treatments that can reduce symptoms and protect long-term health, including hormone therapy or medications for bone loss. What works best varies from person to person and is a conversation to have between you and your physician.

At Rise, we’re here to help our members stay strong and healthy, no matter their age or stage of life. If you’re curious about how to support your health during or after menopause, we’d love to sit down and chat with you. You can schedule a Free Fitness Consultation with our team here.

Check out this Menopause Fact Sheet to learn more about menopause.