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Menopause can be a stressful and strange time for all of us, with hormonal changes causing all sorts of stress and discomfort. Between hot flashes and poor sleep, it’s hard to feel healthy and like yourself in such a time of change. The good news is that there are things that you can do to make this transition a lot smoother. From exercise to nutrition to mindfulness, this guide will help you make active choices to support your menopausal journey and help you feel healthy and happy in yourself again.

How do menopausal hormones affect health and fitness?

Hormones have a huge effect on the body, controlling weight, metabolism, mood and energy, so it’s no wonder that you can feel exhausted. They also make it harder or less appealing to work out because of a lack of energy. Included in that, is the constant inner temperature changes like hot flashes and cold sweats making it uncomfortable even when you do try and work out. This can be frustrating and leave you feeling negative towards exercise. 

However, exercise is really beneficial for hormonal changes helping to regulate mood, improving metabolism and also strengthening insulin sensitivity. It also adds bone density, delaying muscle decay and supporting heart health. Exercise is a powerful preventive health care preventing serious health problems in the future.

Fitness tips to support hormonal balance

Strength training

Lower estrogen levels can lead to a slower metabolism and muscle loss. This can cause weight gain and decreased strength and mobility. The best way to combat this is to do strength training around 2 to 3 times a week. Exercises such as body weight training, resistance bands and light dumbbell training can help to increase strength and also increase metabolism. Not only that, it can improve strength, posture and regulate blood sugar.

Cardio for heart and mood  

Menopause increases the risk of cardiovascular disease and heart problems, so it’s important to take part in cardiovascular exercise regularly. Cardio of all intensities is regulated from a brisk walk to cycling and swimming. These are good low-impact options and reduce strain and lessen the chances of injury. This kind of exercise also helps to regulate hormones such as cortisol, which controls stress. This can, in turn, improve your general mood. 

Flexibility and mindfulness

Exercises such as yoga and pilates can help promote flexibility, prevent injury and increase joint health. Mindfulness and purposeful movement can reduce stress by balancing the nervous system and have positive effects on sleep and sleep quality.

Nutrition and lifestyle tips

Fitness and nutrition go hand in hand. There are several types of nutrition that are essential for the menopausal journey.

Protein, fibre and healthy fats – Protein is important for building back muscle as it tends to lessen due to the decline in oestrogen during menopause. Protein also helps to stabilise insulin levels, which aids in hormone production and mood stabilisation. Foods that are high in protein are things like fish, beef, chicken, eggs, and tofu. Fibre such as vegetables, fruits and beans also regulate mood by balancing sugar spikes, and healthy fats like olive oil, butter, and fish oil help with hormone production and metabolism. 

Limit poor quality foods – processed foods, alcohol, and sugar have poor nutritional benefits. This can cause fatigue and slow down the metabolism, leading to weight gain and low mood. 

Hydration and gut health – Hydration is a big part of health, especially during menopause, as it can regulate temperature, lessen fatigue and brain fog, and protect joint and muscle health. When gut health is compromised, it can lead to bloating, mood change and even weight gain.

Mentality and mindset

It’s important not to beat yourself up about this new chapter of your life and see it as a new beginning where you can bring in a positive perspective. Consistency and self-love matter more than perfection, as well as feeling happy in your skin. Make exercise fun by doing something you enjoy, and even treat yourself to a new long-sleeved workout top or some leggings you will feel good in when you work out.

Final thoughts

Overall, balancing your hormones during menopause through working out and lifestyle choices can really impact your journey, making it more comfortable. Through these small steps, you can start to take your life back and feel like yourself again!