11/11/2023
Diet and Exercise for Menopausal and Perimenopausal Women
As your body changes during perimenopause and menopause, so do your nutritional and exercise needs. A diet plan that worked well for years might not provide the nutrients you need at this stage of your life.
A.Good Nutrition is Key
Staying healthy during these years starts with making a few changes to your diet and exercise routine.
Here are some good food groups to consider including:
1.Protein
2.Healthy fats
3.Fruits and vegetables
4.Carbohydrates: these are good too – we need them for energy. These can be dropped from one or two meals if you’re having a less active day, but don’t cut them completely. Carbs before or after exercise (depending on your preference and when you’re exercising) help replenish your body’s energy stores. And carbs in your last meal of the day, along with a source of protein, can improve your sleep. The carbohydrates that provide the most benefits are the more natural ones – potatoes, sweet potatoes, beans, lentils, rice, oats, wholegrains. Limiting processed foods and added sugars can improve energy and help reduce hot flushes.
B.Exercise Is Important for More Than Menopause Weight Loss
Exercise not only helps you maintain your weight or shed extra pounds, it also helps you build strong muscles and bones. If it seems as if you’re having more trouble than usual maintaining your ideal weight these days, you’re not imagining things. As you age, you lose muscle mass. Since muscle burns more calories than fat, your metabolism slows if you don’t make muscle-building exercise part of your fitness routine.
Build healthy bones and muscles and improve your metabolism with resistance exercise.
Strength training exercises: Build muscles by lifting weights, using weight machines or using elastic resistance bands.
Adapting to the changing needs of your body during perimenopause and menopause will take some time and maybe even create a different mindset about food and exercise. But following a comprehensive diet and exercise routine will help you look better, feel better and have the stamina to continue doing the things.
