Do you notice something different in your body? Do you want to know you feel heavier despite your healthy habits?
Menopause brings many changes like weight gain. Metabolic shifts, blood sugar management, cholesterol levels, and muscle mass contribute to these alterations. But with the right approach, you can manage them effectively.
Learn practical tips for optimising health during menopause and understand why each step matters. Stay until the end for a section on incorporating daily movement into your routine.
The Importance of Fibre for Metabolic Health
Prioritising fibre in your diet supports your body during menopause. This nutrient slows down the absorption of carbohydrates during digestion, promotes satiety after meals, reduces blood sugar spikes and prevents energy crashes. It supports heart health by managing cholesterol levels.
High-fibre foods such as oats, berries, chia seeds, whole grains, avocados, and kale provide essential support. Aim for at least 28 grams of fibre daily to ensure optimal health. A high-quality fibre supplement also boosts intake when dietary sources fall short.
What are your favourite high-fibre foods? Share them in the comments!
Why Protein Becomes Essential as You Age
Protein plays a vital role in maintaining muscle mass and supporting metabolic health as you age. It stabilises blood sugar levels after meals and provides amino acids that stimulate muscle protein synthesis. Lean muscle mass enhances the body’s ability to manage blood sugar effectively, burn calories at rest, and counteract body composition changes, such as increased belly fat and reduced muscle.
Aim for 20 to 30 grams of protein per meal and 10 to 15 grams for snacks. Include lean meats, fish, eggs, dairy, beans, and plant-based protein sources in your diet. Using a high-quality protein powder helps achieve these goals if needed.
How do you include enough protein in your meals? Share your tips below!
The Benefits of Strength Training
Strength training proves especially effective for women experiencing menopause. Lifting weights or performing resistance exercises triggers muscle protein synthesis, building and maintaining muscle mass. This type of exercise enhances calorie burn, supports blood sugar management, and balances body composition.
Incorporate strength training two to three times a week for the best results. This frequency builds strength without overloading the body, supporting overall health as you age.
Daily Movement: A Simple Yet Effective Strategy
Intense workouts aren’t the only way to stay active. Incorporating daily movement, like walking, doing household chores, or gardening, supports metabolic health. Setting a goal of around 7,000 steps a day helps maintain activity levels without overexertion. Daily movement supports circulation, improves mood, and manages weight effectively.
What creative ways do you use to stay active each day? Let us know in the comments!
The Role of Ionised Water in Supporting Well-being
Hydration plays a key role in maintaining overall health, and ionised water offers added benefits. Alkaline water hydrates the body more effectively than standard tap water. Enhanced hydration supports metabolic processes and energy management, making it easier to maintain well-being during menopause. Drinking enough water regulates body temperature, aids digestion, and supports muscle function, contributing to overall well-being.
Have you added ionised water to your routine? Share your experience in the comments!
Make These Habits Part of Your Routine
Supporting metabolic health during menopause becomes manageable with simple habits. Prioritise fibre, maintain adequate protein intake, incorporate strength training, and stay active daily. Hydration with ionised water enhances these efforts. How do these tips fit into your routine? Share your thoughts or questions in the comments, and pass this guide to others who may benefit.
Read more our related articles like “How Portion Control Can Help You Master Mindful Eating“.
FAQs
What lifestyle changes should I consider?
Practise mindfulness, yoga, and deep breathing. Get quality sleep every night to avoid disrupting hormone levels.
Are there foods to avoid?
Yes, limiting refined sugars, highly processed foods, and excessive saturated fats helps. Opt for whole, nutrient-dense foods for better overall support during this time.
How does hydration affect energy levels?
It supports optimal bodily functions, including digestion and circulation. Dehydration leads to fatigue and sluggishness, so always maintain regular fluid intake.
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- Perfect Health
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- Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life
- Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out
- Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease
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