Menopause and Training Adaptations: Navigating the Transition with Strength and Resilience

Menopause is a significant life transition for women, bringing about profound changes in hormonal levels that impact nearly every aspect of health and wellness. These changes can affect how women train, recover, and maintain overall well-being. Dr. Stacy Sims has research backed advice on how women can adapt their training and nutrition to stay strong, healthy, and resilient during and after menopause.

Understanding Menopause and Its Impact on the Body

Menopause typically occurs between the ages of 45 and 55 and marks the end of a woman’s menstrual cycles. This period is characterized by a decline in the hormones estrogen and progesterone, which can lead to various physiological changes, including:

Decreased Bone Density: Estrogen plays a crucial role in maintaining bone density. As estrogen levels drop, the risk of osteoporosis and fractures increases, making bone health a priority during and after menopause.
Changes in Body Composition: The reduction in estrogen and progesterone can lead to an increase in visceral fat (fat around the organs) and a decrease in lean muscle mass. This shift in body composition can affect metabolism, leading to weight gain and changes in physical appearance.
Slower Metabolism: Hormonal changes can slow down metabolism, making it more challenging to maintain or lose weight, even with consistent diet and exercise.
Altered Muscle Function and Recovery: The decline in estrogen can also impact muscle function, strength, and recovery times, requiring adjustments in exercise routines.

Adapting Training During and After Menopause

To counteract these changes and maintain optimal health, it’s essential to adjust training routines and focus on specific types of exercises that support bone density, muscle mass, and metabolic health.

1. Strength Training: The Foundation of Menopausal Fitness

Why It’s Important: Strength training is crucial for maintaining muscle mass, improving bone density, and boosting metabolism. It helps counteract the muscle loss and bone thinning that often accompany menopause.
How to Implement It: Women should aim to incorporate strength training exercises at least 2-3 times per week. Focus on compound movements such as squats, deadlifts, lunges, and push-ups that work multiple muscle groups simultaneously. Weight-bearing exercises, like those using dumbbells or resistance bands, are particularly effective in maintaining bone density.
Progressive Overload: To continue building strength and muscle, gradually increase the weight or resistance used in exercises. This concept, known as progressive overload, ensures that muscles are consistently challenged, promoting growth and resilience.

2. High-Intensity Interval Training (HIIT): Enhancing Cardiovascular Health

Why It’s Important: HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. It’s highly effective for improving cardiovascular health, increasing metabolism, and reducing visceral fat.
How to Implement It: Women can incorporate HIIT into their routine 1-2 times per week. A typical HIIT session might include 30 seconds of sprinting, cycling, or fast-paced bodyweight exercises (like burpees or jumping jacks), followed by 60-90 seconds of rest, repeated for 20-30 minutes.
Considerations: Since menopause can affect joint health, it’s important to choose low-impact HIIT exercises, especially if there’s any discomfort in the knees, hips, or back. Options like swimming, cycling, or using an elliptical machine can provide a good cardiovascular workout without excessive strain on the joints.

3. Flexibility and Balance Training: Maintaining Mobility and Reducing Injury Risk

Why It’s Important: As women age, maintaining flexibility and balance becomes increasingly important to prevent falls and injuries. Hormonal changes during menopause can lead to stiffness in muscles and joints, making it essential to incorporate stretching and balance exercises into a regular routine.
How to Implement It: Practices such as yoga, Pilates, and Tai Chi are excellent for improving flexibility, balance, and core strength. Aim to include flexibility and balance training 2-3 times per week, either as a standalone session or as part of a cool-down after more intense workouts.
Specific Exercises: Simple exercises like standing on one leg, heel-to-toe walking, and using a balance board can help improve stability. Stretching major muscle groups, including the hamstrings, quadriceps, and back, can also help maintain mobility and reduce muscle stiffness.

4. Aerobic Exercise: Supporting Heart Health and Metabolism

Why It’s Important: Regular aerobic exercise supports heart health, helps manage weight, and boosts overall energy levels. As metabolism slows during menopause, incorporating aerobic exercise can help maintain a healthy weight and reduce the risk of cardiovascular disease.
How to Implement It: Women should aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. For those who prefer more vigorous exercise, 75 minutes per week of activities like running or aerobic dance classes can be equally beneficial.
Combining with Strength Training: To maximize benefits, consider combining aerobic exercise with strength training sessions. For example, a 30-minute walk followed by a 20-minute strength training session can provide a well-rounded workout.

Optimizing Nutrition During Menopause

Alongside exercise, nutrition plays a vital role in managing the physical changes associated with menopause.

1. Protein for Muscle Maintenance:

Increased Protein Needs: As muscle mass tends to decline during menopause, adequate protein intake becomes even more crucial. Women should aim to consume 1.2 to 1.6 grams of protein per kilogram of body weight per day, spread evenly across meals. Good sources include lean meats, fish, eggs, dairy products, legumes, and plant-based proteins like tofu and tempeh.

2. Calcium and Vitamin D for Bone Health:

Supporting Bone Density: With the decline in estrogen, maintaining bone health becomes a priority. Calcium and vitamin D are essential for bone density. Women should aim for 1,200 mg of calcium per day, which can be obtained from dairy products, leafy greens, and fortified foods. Vitamin D is also critical, as it aids calcium absorption. If sunlight exposure is limited, a vitamin D supplement may be necessary.

3. Healthy Fats for Hormonal Balance:

Incorporating Omega-3s: Healthy fats, particularly omega-3 fatty acids, support heart health and may help reduce inflammation. Sources include fatty fish (such as salmon and mackerel), flaxseeds, chia seeds, and walnuts. Omega-3s also have mood-stabilizing effects, which can be beneficial during the emotional fluctuations often experienced during menopause.

4. Managing Weight with Fibre and Whole Foods:

Balancing Blood Sugar: As metabolism slows, maintaining a healthy weight can become more challenging. Incorporating plenty of fiber-rich foods, such as whole grains, vegetables, fruits, and legumes, can help stabilize blood sugar levels and promote satiety. Avoiding processed foods and sugary snacks is also important for managing weight and overall health.

5. Hydration:

Combatting Hot Flashes and Bloating: Staying well-hydrated is essential during menopause, particularly if experiencing symptoms like hot flashes and bloating. Aim to drink plenty of water throughout the day, and consider herbal teas that support hydration and provide additional health benefits.

Mental and Emotional Well-being During Menopause

Menopause doesn’t just bring physical changes; it also affects mental and emotional health. Managing stress, improving sleep quality, and fostering a positive mindset are all critical components of a holistic approach to menopause.

1. Stress Management Techniques:

Mindfulness and Meditation: Practices like mindfulness, meditation, and deep breathing exercises can help manage stress and improve mental clarity. Even a few minutes of daily practice can make a significant difference in overall well-being.

2. Improving Sleep Quality:

Establishing a Sleep Routine: Hormonal changes can disrupt sleep patterns during menopause. Establishing a consistent sleep routine—going to bed and waking up at the same time every day—can improve sleep quality. Creating a calming bedtime environment, avoiding caffeine and screens before bed, and practicing relaxation techniques can also support better sleep.

3. Fostering Social Connections:

Support Networks: Maintaining strong social connections can help women navigate the emotional challenges of menopause. Engaging in community activities, joining support groups, or simply staying connected with friends and family can provide emotional support and reduce feelings of isolation.

Final Thoughts

Menopause is a natural phase of life that brings about significant changes, but with the right approach to training, nutrition, and mental well-being, women can navigate this transition with strength and resilience. By adapting their fitness routines to focus on strength, flexibility, and cardiovascular health, women can counteract many of the physical challenges associated with menopause. Coupled with a balanced diet and strategies to support mental and emotional well-being, these adaptations can help women continue to thrive through and beyond menopause.

At Lane Cove Chiropractic, we are here to support our patients through every stage of life, offering guidance and personalized care to help you maintain your health and well-being during this important transition.

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie