As we have seen in this article, muscle mass is much more important in the economy of the body than we think. And muscle mass during menopause is all the more important, as during this period of life we tend to lose 1-2% muscle mass per year. Therefore, the sooner we take steps to prevent muscle loss and maintain it, the better. Here’s how we can do it.
Food
The main feature of menopause is the decrease and then cessation of estrogen production. This fact not only has consequences in reproductive and sexual activity (stopping menstruation, impossibility to have children, vaginal dryness, etc.), but affects the whole body.
In animal studies, estrogen appears to help control body weight. With lower estrogen levels, lab animals tend to eat more and be less physically active. Reduced estrogen can also lower your metabolic rate, the rate at which the body converts stored energy into work energy. Lack of estrogen can also cause the body to use starch and blood sugar less efficiently. This increases fat storage and makes weight loss more difficult.
With menopause and aging, we need:
– Quality protein: between 1-1.2 grams of protein per kg/body is recommended.
– Foods rich in calcium, magnesium, vitamin D.
– Anti-inflammatory foods.
– Healthy fats.
– Quantitatively, less food.
– Sufficient water consumption.
Weight loss
As we age, muscle mass tends to decrease, while body fat accumulates, seeping into the muscle fiber. Fat infiltration into muscle affects both muscle function and strength. Accumulation of lipids in muscle cells reduces protein synthesis in muscle tissue. This type of obesity characteristic of people past the second youth is called sarcopenic obesity. You cannot have sufficient muscle mass during menopause if you do not bring your weight within normal limits.
Strength training
If you didn’t exercise until you hit menopause, you might want to start doing it. As we have seen, muscle is vital at this stage of life, and muscle is built and maintained through sport. If you practiced light forms of exercise, like walking, or did cardio, gentle yoga or stretching, you should know that at menopause these are no longer enough. Strength training is needed, that is, with weights.
In order not to lose or regain muscle mass during menopause and to maintain overall health, it is important for women to incorporate resistance exercises into their training program. Resistance exercises can be done using weights and fitness equipment. Or through activities such as yoga, Pilates or body weight training.
Sleep
Sleep is crucial for muscle mass during menopause. During sleep, the body enters a state of rest and regeneration. This allows the body to repair and rebuild muscle tissue, which helps muscle recovery and growth. By following a regular sleep schedule, menopausal women can support health and muscle tone.
In menopause, many factors can contribute to disturbed sleep: hormonal fluctuations, hot flashes and excessive night sweats, which add to the problems of everyday life. The changes in estrogen and progesterone levels that occur during menopause can affect the quality of your sleep. It can cause insomnia, frequent awakenings during the night, and/or difficulty falling asleep.
As can be seen, we are dealing with a vicious circle. Poor quality sleep results in unpleasant symptoms of menopause, and unpleasant symptoms of menopause disrupt sleep. To benefit from the positive effects of sleep on muscle recovery during menopause, it is important to follow some tips:
– Make sure you have a regular sleep schedule and get enough sleep. Most adults need about 7-9 hours of sleep per night.
– Create an environment conducive to sleep by ensuring the bedroom is dark, quiet and at a comfortable temperature.
– Avoid caffeine and alcohol before bed, as they can affect the quality of your sleep.
– Adopt a relaxation routine before bed, such as reading a book, meditating or taking a warm bath. These activities can help reduce stress and prepare your brain and body for sleep.
In terms of getting enough sleep, this article might also help: Tell me how you start your day so I can tell you who you are.
More attention to habits considered unhealthy
If until menopause some unhealthy habits could be overlooked, after menopause you will notice that the body no longer tolerates them. In addition to poor diet and sleep and lack of exercise, there are other habits that can worsen menopause symptoms, lead to the “diseases of old age” and, what interests us in this article, can have a negative impact on muscle mass.
– Smoking:
Smoking is harmful at any time of life, but it is especially dangerous at menopause. It increases the risk of cardiovascular disease and osteoporosis, which may be more common in this age group. I’ve never smoked, so I can’t comment on that.
– Alcohol consumption:
Alcohol consumption can increase the risk of osteoporosis and liver diseases. It can also worsen menopause symptoms such as hot flashes, night sweats and insomnia. I noticed the harmful effects of alcohol on my own skin, so I drastically reduced its consumption. If I used to drink a glass or two of red wine at the weekend, now I only drink occasionally, on special occasions.
– Excessive stress:
High levels of stress can worsen menopause symptoms such as hot flashes, insomnia and mood swings. It is important to pay attention to managing stress through relaxation techniques such as yoga, meditation or a warm bath. I’ve noticed how bad my more stressful periods make me, so I put a lot of emphasis on relaxation.
Supplementation
There are several vitamin and mineral supplements that can be recommended in menopause, I won’t go into that too much. Every woman has to do her “homework” about them, supplements are like a tailor-made garment, they are not suitable for everyone. I will mention only a few that can help muscle mass during menopause.
– Magnesium:
Has a significant impact on sleep, blood sugar control, active absorption of vitamin D1, protects the cardiovascular system, maintains healthy bone development, slows the onset of osteoporosis and has a positive effect on depression caused by hormonal fluctuations in menopause.
Magnesium is a mineral that occurs naturally in the body, but after menopause magnesium levels decrease. The high levels of estrogen that exist before menopause contribute to the efficient absorption of magnesium. During menopause, estrogen levels drop, which can lead to reduced absorption of magnesium and its depletion in the body. Menopause can also cause other changes in the body that can affect magnesium levels, such as increased sweating or changes in calcium metabolism, which can lead to increased excretion of magnesium in the urine.
– Vitamin D3+K2:
Vitamin D3 helps absorb and use calcium and phosphorus from food, which is essential for bone health. In addition, low levels of vitamin D3 have been associated with increased risk of osteoporosis.
Vitamin K2, on the other hand, helps transport calcium into the bones and prevents it from being deposited in other parts of the body, such as the arteries. This efficient calcium transfer can help maintain bone density and prevent arterial calcification, an important risk factor for cardiovascular disease.
– Omega 3:
Has a beneficial effect on heart health, reducing levels of triglycerides and “bad” cholesterol (LDL), as well as blood pressure. Omega-3 also has anti-inflammatory properties, which can be helpful in treating joint pain and menopausal symptoms such as arthritis and osteoporosis.
Omega-3 supplements may also help relieve some common symptoms of menopause, such as hot flashes and mood swings.
– Creatine:
Studies have shown an increase in bone density, muscle mass and performance when creatine supplementation is added to a resistance training exercise routine and health-focused diet.
I must state that these vitamins and minerals should be provided primarily from food, and only in case of their incorrect processing by the body, we should resort to supplements.
Conclusions
Muscle mass during menopause is vital. After menopause, women tend to lose muscle mass at a faster rate than before. Muscle mass can be largely recovered, even if the muscles have atrophied, through proper nutrition, strength exercises, sufficient and quality sleep, giving up alcohol, smoking and other unhealthy habits, and dietary supplements as needed.
