Menopause is coming, whether we like it or not. So lift heavy!
Menopause is associated with a natural decline in estrogen. The decrease in estrogen increases our visceral fat mass, decreases bone mass density, muscle mass and strength. Muscle mass in women decreases gradually after age 30 but has an accelerated decline after age 50. Loss of muscle mass and function related to aging is also known as sarcopenia. Sarcopenia increases around age 75 but could speed up as early as age 65 or as late as 80. Sarcopenia is the culprit behind frailty and falls in older adults.
Menopause changes the body’s composition (increase in visceral fat), and many will want to reduce calories, however, in order to build muscle, you need to consume more protein to maintain your muscle mass. If you are exercising regularly, you’ll need regular meals and snacks to keep you energized for workouts.
The decline in estrogen affects our body’s ability to build and maintain muscle mass and strength. So, what do we do about this? We lift heavy! A great way to lift heavier, if you are already a regular gym goer, is to do 6 or less reps with the heaviest weight you can. For example, if you know you can do 20 goblet squats with a 10 lb weight, then use a 15 or 20 lb weight and try for at least 6 goblet squats. Lifting heavy may also mean adding weight to air squats and lunges.
The InBody scan could be a valuable method to track our bodies during menopause. This nifty piece of tech gives us the lowdown on what’s really happening in our bodies, beyond what the mirror or scale can tell us. This isn’t just numbers on a scale; it’s a deep dive into what your body is made of (muscle, bone, fat and water) allowing you to tweak your lifting routine and protein intake with precision. After all, why guess when you can measure? Regular InBody scans are for everyone, from gym veterans lifting heavier or a newbie picking up their first set of weights.
As always, do your own research, but I guarantee that all will recommend regular heavy strength training. So if you are regularly lifting heavy, keep it up! If not, then start today! Encourage the other women in your life to start lifting heavy, including our mothers and other older female relatives. Strength training is the only thing that we HAVE to do ourselves, so make sure you are setting aside time daily, just for you, to focus on a strong and healthy future.
Below are some great resources on the Menopause Educational Resources that Coach Maxine Westhead has found valuable on her menopause journey:
Books and Websites:
1. Menopause Manifesto by Dr. Jen Gunter
This book provides a comprehensive look at menopause, debunking myths and offering evidence-based advice on navigating the transition with confidence and health.
2. Roar and Next Level by Stacy Sims, an especially good book for athletes
https://www.drstacysims.com/
While not exclusively about menopause, this book offers invaluable insights into how women’s bodies work and how to tailor nutrition and fitness to female physiology, including during the menopausal transition.
3. Journal article: The 2020 Menopausal Hormone Therapy Guidelines
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7475284/
This extensive collection underscores the depth of research and the range of studies that have contributed to our understanding of hormone therapy, its effects, and management across various conditions related to menopause
4. The North American Menopause Society
https://www.menopause.org/home
Podcasts:
1. Diary of a CEO – Episode with Mary Claire Haver
2. The Dr. Louise Newson Podcast
3. The Consistency Project – Episode “on aging and menopause”
4. The Drive – Episode 42 with Avrum Bluming and Carol Tavris on hormone replacement therapy
Instagram Accounts:
1. @whatthemenopause
2. @drmaryclaire
3. @menopause_doctor
4. @therealslimsherri (just for fun – she is hilarious)
