As your estrogen levels begin to drop, other things may start to go up, like stress and weight, in menopause. Don’t lose hope yet; the body’s natural hormonal shifts just mean that it’s time for a refresh to support healthy aging.
1. Supplement to Support Healthy Aging
Fill the gaps in your diet with supplements that boost fitness and nutrition. Common aging woes like bone loss need the help of vitamin D and calcium, which you can maximize through spending time outdoors daily. If you’re struggling with urinary tract infections, try adding in a UTI supplement; ideally one with 36mg soluble PAC from 100% pure cranberry juice extract. Layer your supplementation with movement and diet-based changes for best results.
2. Pick Up Heavy Things
Muscle mass can combat the less appealing side of aging, improving the well-being of both body and mind. A higher muscle quotient can reduce the likelihood of injury, improve brain function, and even boost your mood.
Lifting weights won’t make you bulky; it will help you earn lean muscle mass, reduce subcutaneous fat, and lessen the appearance of wrinkles. Newly-earned muscle can also smooth the fascia under the skin, improving skin texture and evenness. Improving your strength can also boost your confidence, inside and out of the weight room.
3. Focus on Functional Movement
You might think a bear crawl looks too intense, but just wait until you want to crouch down to play. Whether your would-be playmate is a pet or a grandchild, you want to be able to keep up with life. Keep your options open by incorporating functional exercises to preserve and even improve your mobility.
Most professions come with a lot of sitting, so ensure your workout routine gets you moving in the opposite direction. Retrain tight hip muscles and tendons with dynamic stretching and corrective posture work. This can improve your flexibility now and increase your ability to keep up with life’s demands.
4. Find the Right Exercise Balance
If you want to keep your knees and hips, you might want to consider walking over running. While great for cardiovascular health, running can do a number on your joints and an injury can sideline your life. Opt for low-impact walking, stretching, and cycling to incorporate joint-friendly movement into your routine.
While high-impact exercise can be beneficial, excessive or intense workouts without proper recovery may contribute to inflammation and elevated cortisol, which can exacerbate menopause symptoms. To support recovery, incorporate stress-reducing, joint-friendly activities like swimming, yoga, or walking, which can improve mood and reduce strain on the body.
5. Feed That Muscle
Set your protein goal high to support muscle mass and retention, increase your metabolism, and keep you satisfied. Aim for as many grams of protein as your ideal weight, sourced primarily from whole foods. This goal may seem audacious, but with some creativity, it can be achieved.
Go for cottage cheese as a side and add protein-rich collagen powder for an extra boost of skin-loving benefits. This powder is nearly tasteless, and when combined with some seasoning, it may be your new favorite treat. Plus, the addition of collagen has been shown to improve joint comfort, skin texture, and muscle mass.
6. Support Those Easy-to-Forget Muscle Groups
Women often forget to care for their pelvic floor until the day it becomes a problem. Whether issues arose after childbirth or as gravity did its thing, pelvic issues like bladder control make menopause harder. Go beyond basic Kegels and focus on strengthening the core, especially the area referred to as the girdle.
Movements like dead bug, done lying on the back with bent knees, and alternating toe taps, engage the core deeply. Incorporate bird dog, done on hands and knees, extending alternating opposite arms and legs for total body engagement. Before you start, speak to your healthcare provider to get the all-clear on pelvic floor exercises.
7. Hydrate Dynamically
Your cabinet full of water bottles may have you thinking you have your hydration dialed in, but think again; The path toward hydration doesn’t just come through a straw. Hydrating foods can help boost your body’s long-lasting hydration, increase fiber intake, and add vital nutrients to your diet.
Fibrous fruits like peaches and watermelon taste great while providing essential nutrients and minerals and keeping you satiated. The additional fiber will support gut health and regular bowel movements, both of which can suffer in menopause.
8. Go With Your Gut
Gut health is gaining well-deserved attention for its correlation to total body health, especially so for women. Modern diets, stress, medications, and outdated diet fads can wreak havoc on your microbiome, but probiotics can help.
Moisture loss due to menopause can increase the risk of infections, making microbiome support essential. Probiotics containing lactobacilli can help maintain a balanced vaginal and urinary microbiome, which supports a healthy pH and reduces infection risk.
Refresh Your Wellness Regimen in Menopause
Enter your menopause era with a new perspective and a new strategy for diet and exercise. Reframe your thinking to prioritize habits, movement, and foods that support your body, mind, and spirit. Support your body’s changing needs by strengthening and supplementing where the natural aging process demands. By updating your wellness habits in menopause, you can reduce unwanted symptoms, improve energy levels, and achieve body balance.
