Women’s health is an area of science that still needs so much research to have good recommendations for women. While we still don’t have much research in this topic, women’s health and hormones have been increasing in popularity and we have some recommendations available—specifically for women in the perimenopause and menopause stage.
Let’s start with the basics—what are hormones?
Hormones are our body’s messengers. They send and receive messages that impact every single thing we do—eat, sleep, grow, etc.! They oversee everything in our body and can impact our mood, hunger, energy levels, training, performance, and so much more!
While estrogen levels fluctuate daily due to the menstrual cycle, there is a major change when it comes to menopause. Menopause symptoms and changes can begin as early as 5-10 years prior to menopause—this is known as the perimenopause period. These big changes in hormone levels make it harder for women to burn fat and build muscle because estrogen plays a big role in metabolism and how we store fat and build muscle.
How hormones impact muscle and metabolism
Prior to menopause, we begin to lose 3% of muscle density per decade between the ages of 30 and 80. Strength also declines by 30% between the ages of 50 and 70. Unfortunately, it only gets more difficult to build that muscle mass. Once women start menopause, we are less reactive to the muscle-building stimulus. Keeping the same diet and exercise as before will still not be enough to maintain our muscle mass.
What can we do?
We can start by acknowledging that our bodies are in the middle of a big change—just like they were during puberty or pregnancy. The things we can control during this transition are nourishing our bodies and focusing on building muscle to preserve as much as we can. It’s helpful to shift focus from the now to how we want our 80-year-old self to feel: independent and strong.
Building muscle mass
The ideal would be movement geared toward gaining strength—not just toning. Build up the amount of weight you can carry to create microtears in the muscle, so your body repairs them to become stronger and larger.
Try this:
- Aim for 20–30 minutes of weightlifting movements, 2-3 times per week, to help build more muscle mass.
Nourish your body
Support your muscle-building and hormone health by eating a well-balanced diet:
- Carbohydrates to fuel your day and workouts
- Protein to rebuild and grow muscle
- Vegetables for essential vitamins and minerals
- Healthy fats to keep you full and support hormone function throughout the day
Get support from a dietitian
Make an appointment with one of our dietitians to discuss your specific needs—whether you are navigating the menopausal transition or just want to optimize your nutrition based on your life stage.
