Menopause & PeriMenopause

Looking after yourself becomes even more important during perimenopause and menopause. Did you know that after the of age 30 you can lose 0.3–0.5% of your bone mass each year and 3–8% of your muscle mass every decade? These losses often accelerate during menopause.

While HRT can help mitigate some changes, nothing replaces the benefits of resistance training. Load bearing exercises support bone strength and help build and retain muscle. Proper nutrition especially a protein rich diet is essential as you age! Women as we age do not absorb the amino acids from protein as well, this basically means that we need a higher amount of protein per serving and throughout the day!

Negative body composition changes occur during the peri menopause. This includes a re-distribution of fat from around the hips and thighs to around the stomach increasing visceral fat gain. This increases chances of cardiovascular disease and type 2 diabetes.

Correct exercise and nutritional approaches can help mitigate these changes. HRT or not, making these lifestyle changes will be most favourable!

For more information check out my full article - ‘the menopause guide’ -