Nutrition and Exercise - Perimenopause

<html><head></head><body><div data-rte-type="old">Exercising on a daily basis can be one of the most important and successful treatment options for women in menopause. After menopause, bone density slowly declines even with the addition of calcium and vitamin D. Exercise helps to build <a href="https://babymed.com/menopause/menopause-and-bone-mass" target="_self">bone mass</a> counteracting some or all of the decline associated with menopause and age.
<h2>Weight bearing or cardio exercise?</h2>
There is a constant debate over what type of exercise is most effective for increasing bone mass. The only effective answer is all kinds. Cardiovascular exercise helps build endurance and strengthens the heart, which helps increase endurance during weight training and weight lifting. The effect is not direct, but one that should not be forgotten when planning a <a href="https://babymed.com/am-i-in-menopause-diagnosis" target="_self">menopause</a> exercise program.
Weight bearing exercises have a direct effect on bone mass. According to recent research, weight bearing exercises completed three times a week can have a significant positive effect on bone mass. The effect is strong enough to help prevent osteoporosis in aging women.
<h2>Can exercise during menopause help improve disease?</h2>
The American Journal of Public Health has reported that exercising throughout menopause years significantly decreases the chance of diabetes. Researchers noted a 31% decline in diabetes risk in women who chose to exercise regularly.
<h2>How much will be effective?</h2>
Gentle exercises, like walking and swimming, are great choices for women in menopause. If starting a new exercise program, after receiving approval from a primary care physician, women can exercise daily, every other day, or two to three days a week. The idea is to get up and moving. Exercise is linked to <a href="https://babymed.com/menopause/menopause-and-your-mood" target="_self">an increase in serotonin levels in the brain,</a> so soon women often find they want to exercise more often to achieve that natural “high”.
As mentioned previously, weight bearing exercises are just as important as cardiovascular exercises. Weight bearing does not mean women have to hit the gym and squat, dead lift, and bench press their way to Ms. Fitness level. Weight bearing exercises include jogging, hiking, climbing stairs, and dancing. Experts agree that 30 minutes a day is best, but those minutes can be broken into three 10 minute sessions throughout the day if needed.
Hormone replacement therapy and vitamin supplements are fantastic at slowing bone loss after menopause, but age will work harder than these treatments. Regular menopause exercise can not only stop bone mass decline but rebuild lost bone mass over time. There is nothing better than 10 minutes a day to prevent osteoporosis.
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Daily exercising can be one of the most important treatments.

Exercising to Maintain Bone Mass

<html><head></head><body><div data-rte-type="old"><div data-rte-type="old">There is a diet out there for every condition, desire, and lifestyle. Women in menopause are no exception. Menopause diets typically include high levels of calcium and vitamin D to ward off bone loss, but there are many other foods that are helpful in combating various common menopause symptoms. Here are 9 tips to create a healthy menopause diet.
<h2>Increase daily fruit intake</h2>
Fruit is a great source of fiber, which everyone is lacking in their diet. Certain fruits, however, work to counteract sodium and water retention. Bananas, melons, oranges, and lemons are high in potassium, which can help prevent the body from storing extra water.
<h2>Think veggies every day</h2>
Vegetables offer healthy calories rich in vitamins and nutrients. Dark leafy vegetables are at the top of the list because of their high fiber content.
<h2>Add even more fiber</h2>
It is suggested that men and women consume at least 35 grams of fiber every day. Very few reach that level, with most consuming less than 10 grams. Whole wheat, healthy grains, and bread fortified with fiber are all good choices.
<h2>Leave fried foods behind</h2>
Fried foods aren't good for anyone and may contribute to cardiovascular disease and high blood pressure. Broiling and baking are much healthier, though a fried treat once in a while is okay.
<h2>Skip white foods</h2>
White foods like bread, rice, and pasta contain very few healthy vitamins and nutrients. What they do contain is empty calories. A menopause diet should replace white, processed foods with whole grain and whole wheat varieties.
<h2>Swap out cooking oil for omega-3 rich options</h2>
Cooking oils should contain omega-3 fatty acids to balance out the omega-6 acids consumed every day. A healthy balance of omega-3s and omega-6s is crucial to a healthy body and mind. Try using flaxseed oil and canola oil which are both high in omega-3s.
<h2>Add more oily fish</h2>
Another great choice to boost omega-3s by consuming more oily fish like salmon and mackerel. Salmon has&nbsp;4,123 mg per serving&nbsp;and mackerel contains&nbsp;4,107 mg per serving.
<h2>Drink at least 64 ounces of water a day</h2>
This may be one of the best pieces of advice: drink more water! There are no diet plans out there that forget to include water as a crucial addition. Drinking water does not mean adding another cup of coffee or diet soda. Clear, fresh water helps rid toxins from the body and also regulates water retention.
<h2>Drink less caffeine</h2>
Caffeine is a diuretic and many women in menopause already take prescription diuretics or water pills daily. Combining diuretics can lead to dry skin, constipation, and dehydration.
This new era of living life in menopause has its benefits and drawbacks, but eating right is key to living a longer, happier life, before and after menopause.
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9 tips to create a healthy menopause diet

Eating Healthy during Menopause

<html><head></head><body><meta charset="utf-8">Nutrition can have a significant impact on how you experience menopause, influencing both physical and emotional symptoms. During menopause, hormone levels—particularly estrogen—fluctuate and decline, which affects various systems in the body, from bone density and heart health to metabolism and mood. Here are some key ways nutrition can support your health during menopause:1. Managing Weight and MetabolismMetabolism often slows down with age, and hormonal changes can lead to weight gain, especially around the abdomen. Choosing nutrient-dense, whole foods can support a healthy metabolism. High-fiber foods like vegetables, fruits, whole grains, and legumes help you feel full longer, support digestive health, and aid in blood sugar balance, which can help prevent unwanted weight gain.2. Supporting Bone HealthDeclining estrogen levels can increase the risk of osteoporosis. Calcium and vitamin D are essential for maintaining strong bones. Dairy products, leafy greens, fortified plant milks, and fatty fish (like salmon) are rich in these nutrients. Magnesium, which is found in foods like nuts, seeds, and whole grains, also supports bone health by helping with calcium absorption.3. Reducing Hot Flashes and Night SweatsCertain foods may help reduce hot flashes and night sweats, while others can trigger or worsen them. Spicy foods, caffeine, and alcohol can increase body temperature, which may lead to more frequent hot flashes. On the other hand, phytoestrogen-rich foods like flaxseeds, soy, and lentils contain plant-based estrogens that may help balance hormone levels naturally, offering mild relief for some women.4. Maintaining Heart HealthMenopause increases the risk of heart disease, partly due to the loss of estrogen’s protective effects. A diet low in saturated fats and high in fiber can support heart health. Foods rich in omega-3 fatty acids, such as salmon, walnuts, and chia seeds, may also help reduce inflammation and support cardiovascular health.5. Stabilizing Mood and Energy LevelsBlood sugar fluctuations can affect mood and energy levels, which can already feel unstable during menopause. Eating regular, balanced meals with complex carbohydrates, lean protein, and healthy fats can help prevent blood sugar dips and spikes, leading to more stable energy and mood throughout the day. Including foods rich in B vitamins, like eggs, leafy greens, and fortified grains, can also support mood by assisting neurotransmitter function.6. Promoting Skin HealthMenopause can bring changes to skin, often causing it to become drier and less elastic. Staying well-hydrated and eating foods rich in healthy fats, like avocados, nuts, seeds, and olive oil, can support skin health and hydration. Antioxidant-rich foods, such as berries and leafy greens, may also help protect skin from oxidative stress and premature aging.<h3>Practical Tips for Nutrition During Menopause:</h3><ul style="list-style-type:disc;"><li>Increase whole foods: Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats.</li><li>Limit processed foods: Highly processed foods often contain added sugars and unhealthy fats, which can worsen symptoms like hot flashes and weight gain.</li><li>Stay hydrated: Drinking plenty of water can help regulate body temperature and support skin hydration.</li><li>Consider supplements: If you’re not getting enough calcium, vitamin D, or other essential nutrients, talk to your healthcare provider about supplements.</li><li>By focusing on a balanced, nutrient-rich diet, you can manage menopause symptoms more effectively, protect long-term health, and feel more in control of your body during this transition. Each small dietary choice has the potential to improve how you feel day-to-day, so remember to be gentle with yourself as you make changes that support your well-being.</li></ul>&nbsp;Sources:Anderson, D. J., Chung, H. F., &amp; Seib, C. A. (2021). Dietary patterns and health outcomes among menopausal women: A systematic review. Maturitas, 92, 63-75.Crawford, S. L., Jackson, E. A., &amp; Churchill, L. (2020). Effects of lifestyle modifications on vasomotor symptoms: A systematic review. Menopause, 27(6), 704-713.Davis, S. R., Castelo-Branco, C., &amp; Chedraui, P. (2020). Understanding weight gain at menopause. Climacteric, 23(3), 231-238.Eastell, R., Rosen, C. J., Black, D. M., Cheung, A. M., &amp; Murad, M. H. (2019). Pharmacological management of osteoporosis in postmenopausal women: An Endocrine Society Clinical Practice Guideline. Journal of Clinical Endocrinology &amp; Metabolism, 104(5), 1595-1622.Freeman, E. W., Sammel, M. D., &amp; Lin, H. (2021). Diet and vasomotor symptoms across the menopause transition: A longitudinal study. Menopause, 28(8), 894-902.Gold, E. B., Crawford, S. L., &amp; Shelton, J. F. (2021). Longitudinal analysis of changes in weight and waist circumference in relation to incident vasomotor symptoms: Study of Women's Health Across the Nation (SWAN). Menopause, 28(1), 34-42.Kapoor, E., Collazo-Clavell, M. L., &amp; Faubion, S. S. (2019). Weight gain in women at midlife: A concise review of the pathophysiology and strategies for management. Mayo Clinic Proceedings, 94(10), 1977-1988.Levis, S., &amp; Lagari, V. S. (2019). The role of diet in the prevention and treatment of postmenopausal osteoporosis. Current Osteoporosis Reports, 17(3), 111-123.Messina, M., &amp; Gleason, C. (2021). Evaluation of the potential antidepressant effects of soybean isoflavones. Menopause, 28(5), 579-588.North American Menopause Society. (2021). The role of calcium in peri- and postmenopausal women: Consensus opinion of The North American Menopause Society. Menopause, 28(12), 1013-1023.Rosen, C. J., Adams, J. S., &amp; Bikle, D. D. (2019). The nonskeletal effects of vitamin D: An Endocrine Society scientific statement. Endocrine Reviews, 40(4), 1109-1151.Santoro, N., Epperson, C. N., &amp; Mathews, S. B. (2020). Menopausal symptoms and their management. Endocrinology and Metabolism Clinics of North America, 44(3), 497-515.Sutton-Tyrrell, K., Wildman, R. P., &amp; Matthews, K. A. (2020). Dietary patterns and cardiovascular risk during the menopausal transition. Journal of the American Heart Association, 9(4), e015089.Taylor, M. (2019). Complementary and alternative approaches to menopause. Endocrinology and Metabolism Clinics of North America, 48(3), 521-537.</body></html>

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Nutrition's Impact on Menopause

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Diet to Help Manage Menopause Symptoms and Sample Menu

<html><head></head><body><meta charset="utf-8">Menopause is a natural stage in every woman’s life, often accompanied by uncomfortable symptoms like hot flashes, mood swings, joint pain, and sleep disturbances. Understandably, many women search for ways to ease these symptoms and maintain their quality of life during this transition. Recent research from Australia explored whether following a Mediterranean-style diet could help reduce the severity of menopausal symptoms and improve overall health.<h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">What Is a Mediterranean Diet?</h3>A Mediterranean diet emphasizes fresh, whole foods, including:<ul style="margin-bottom:0;margin-top:0;padding-inline-start:48px;"><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Plenty of fruits, vegetables, and whole grains.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Healthy fats like olive oil and nuts.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Moderate amounts of fish, legumes, and dairy.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Limited red and processed meats, sugar, and processed foods.</li></ul>This diet is well-known for its anti-inflammatory properties and its ability to lower the risk of chronic diseases such as heart disease and diabetes.<h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">The Study in a Nutshell</h3>The study included 207 Australian women, aged around 50, who were either in the menopausal transition (perimenopause) or postmenopause. Researchers measured how closely these women followed a Mediterranean diet and compared it to the severity of their menopausal symptoms and their overall quality of life.<h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">Key Findings</h3><ol style="margin-bottom:0;margin-top:0;padding-inline-start:48px;"><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:decimal;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">No Direct Link to Symptom Relief: Women who adhered to a Mediterranean diet did not report less severe menopausal symptoms overall. However, one specific habit—consuming fewer sugary drinks—was linked to fewer joint and muscle complaints.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:decimal;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Better Physical Function: Women who ate more legumes and less red meat reported higher physical health scores, suggesting the diet may support overall vitality and function.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:decimal;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Room for Improvement: Most participants had low adherence to the Mediterranean diet, indicating it might be challenging to adopt in non-Mediterranean cultures.</li></ol><h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">What Does This Mean for You?</h3>While this study didn’t find strong evidence that a Mediterranean diet directly reduces menopausal symptoms, it highlights the potential for certain dietary tweaks—like cutting back on sugary drinks and red meat—to improve physical well-being. The diet’s broader benefits for heart health and reducing inflammation could still make it a smart choice during menopause and beyond.<h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">Practical Tips to Get Started</h3><ul style="margin-bottom:0;margin-top:0;padding-inline-start:48px;"><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Swap butter for olive oil in cooking.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Aim for 2-3 servings of vegetables and 1-2 servings of legumes daily.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Reduce sugary drinks and processed foods.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Include fish in your meals a few times a week.</li></ul><h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">Looking Ahead</h3>More long-term studies are needed to fully understand how diet affects menopause. However, adopting healthier eating habits now can set you up for a stronger, healthier future. If you’re considering dietary changes, discuss them with your healthcare provider to ensure they fit your personal needs and lifestyle.A healthy diet is just one piece of the puzzle. Combining it with regular exercise, stress management, and good sleep hygiene can make a world of difference during this life stage.&nbsp;Source:Byrne-Kirk, M., Mantzioris, E., Scannell, N., &amp; Villani, A. (2024).&nbsp;Adherence to a Mediterranean-style diet and severity of menopausal symptoms in perimenopausal and menopausal women from Australia: A cross-sectional analysis. European Journal of Nutrition, 63, 2743–2751.</body></html>

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Can a Mediterranean Diet Help with Menopausal Symptoms?

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Nutrition After Menopause: How Vitamins and Nutrients Impact Women’s Health

<html><head></head><body><div class="flex max-w-full flex-col flex-grow"><div class="min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5" data-message-author-role="assistant" data-message-id="2ee0a7fb-8804-4167-981f-7c74f4a95b0d" dir="auto" data-message-model-slug="gpt-4o"><div class="flex w-full flex-col gap-1 empty:hidden first:pt-[3px]"><div class="markdown prose w-full break-words dark:prose-invert light">As women transition into menopause, usually between the ages of 40 and 60, they face a natural decline in estrogen levels. This hormonal shift can lead to a decrease in muscle mass and strength—a condition known as sarcopenia. Left unchecked, sarcopenia can impact a woman’s mobility, independence, and overall quality of life. Fortunately, a growing body of research shows that non-pharmacological strategies, such as exercise and vitamin D supplementation, can be effective in maintaining muscle health during this phase of life.<h3>Understanding Sarcopenia</h3>Sarcopenia involves the gradual loss of muscle mass, strength, and physical performance. This condition becomes increasingly prevalent as women age, especially after menopause. On average, women lose about 0.6% of muscle mass annually in their 30s, and this rate accelerates after the age of 50. This muscle loss not only affects physical health but can also lead to mental health challenges, such as reduced confidence and social withdrawal.<h3>The Role of Exercise</h3>Exercise, particularly resistance training, has emerged as one of the most effective ways to counteract sarcopenia. In a comprehensive review of 27 studies involving nearly 2,000 menopausal women, resistance exercises—like weightlifting, strength training, and even activities like tai chi—were shown to significantly improve muscle mass and strength.Key findings include:<ul><li>Improved Muscle Mass: Exercise increased lean body mass, especially when performed at least three times per week for 20–90 minutes per session over six weeks or more.</li><li>Enhanced Strength: Resistance training significantly boosted handgrip and knee extension strength, which are crucial for everyday activities like carrying groceries or climbing stairs.</li></ul>The most effective regimen included moderate to high-intensity sessions, lasting around 60 minutes, three times a week. For beginners, simple home exercises using resistance bands or light weights can be a good starting point.<h3>The Benefits of Vitamin D</h3>Vitamin D is essential for muscle health, as it helps with calcium absorption and muscle repair. While its role in improving overall muscle strength is still being studied, the review found that vitamin D supplementation had a modest effect on handgrip strength. However, it did not significantly impact other measures, like knee extension strength.If considering vitamin D supplements, menopausal women should consult their healthcare provider to determine the appropriate dosage and form, as these factors vary across studies.<h3>Protein’s Limited Impact</h3>While protein is critical for muscle repair and growth, this review found insufficient evidence to confirm that protein supplementation alone improves muscle mass or strength in menopausal women. This doesn’t mean dietary protein isn’t important—maintaining a balanced diet rich in protein from foods like lean meats, eggs, and beans can support overall muscle health.<h3>Recommendations for Menopausal Women</h3><ul><li>Start Moving: Incorporate resistance exercises into your weekly routine. Exercises like squats, leg presses, or simple handgrip activities can be done at home or in a gym.</li><li>Get Some Sun or Supplements: Ensure adequate vitamin D levels through safe sun exposure, fortified foods, or supplements, as advised by your doctor.</li><li>Stay Consistent: Exercise three times a week for at least 20 minutes per session. Longer durations and consistent effort yield better results.</li><li>Combine Strategies: A holistic approach, combining regular exercise with balanced nutrition and possible supplementation, is key.</li></ul><h3>Final Thoughts</h3>Maintaining muscle health during menopause is essential for preserving mobility, independence, and quality of life. By adopting regular exercise routines and ensuring adequate vitamin D intake, menopausal women can effectively counter the risks of sarcopenia. As research continues to evolve, these simple, evidence-based strategies provide a strong foundation for staying strong and active well into later years.&nbsp;Source:&nbsp;Tan TW, Tan HL, Hsu MF, Huang HL, Chung YC. Effect of non-pharmacological interventions on the prevention of sarcopenia in menopausal women: A systematic review and meta-analysis of randomized controlled trials. BMC Women’s Health. 2023;23:606.</div></div></div></div>&nbsp;<div class="mb-2 flex gap-3 empty:hidden -ml-2"><div><div><div class="flex">&nbsp;</div></div></div></div>&nbsp;</body></html>