Menopause
Menopause transitioning
Menopause is a natural transition, but it comes with changes that can impact your energy, metabolism, and overall well-being. As hormone levels fluctuate, women often experience symptoms like fatigue, weight gain, muscle loss, and a higher risk of osteoporosis. The good news? Nutrition and strength & resistance training are two powerful tools to help you thrive during this stage of life.
The four stages of menopause
Early Perimenopause: This refers to the time before any menopausal symptoms begin. Hormone levels are stable, but you might notice your menstrual cycle becomes a little more erratic.
​
Perimenopause: This is the transition phase leading up to menopause, typically starting in the 40s (though it can begin earlier or later). Oestrogen and progesterone levels fluctuate, causing irregular periods, hot flushes, mood swings, and other symptoms. This stage can last from 2-10 years.
​
Menopause: This officially marked when a woman has gone 12 consecutive months without a menstrual period. At this stage, estrogen levels drop significantly, and common symptoms like night sweats, brain fog, and decreased bone density may occur.
​
Post-Menopause: This is the phase after menopause, lasting the rest of a woman's life. Symptoms may ease, but lower estrogen levels increase the risk of osteoporosis, heart disease, and other health concerns. A focus on nutrition, strength training, and overall wellness is key to maintaining long term health
The role of nutrition
A well balanced diet is key to managing menopause symptoms and supporting long term health. Prioritising protein helps maintain muscle mass, while calcium and vitamin D strengthen bones. Healthy fats, like omega-3, can support brain function and heart health, and fibre keeps digestion and blood sugar levels stable. Avoiding excessive refined sugar and ultra processed foods can also help regulate mood swings and energy crashes. That's the summary version but transitioning during this stage of life is more complex (isn't it always!) so it's good to have as much information as possible.
Nutrition360*
Menopause
Menopause is a natural transition, but it comes with changes that can impact your energy, metabolism, and overall well-being. As hormone levels fluctuate, women often experience symptoms like fatigue, weight gain, muscle loss, and a higher risk of osteoporosis. The good news? Nutrition, strength & resistance training are two powerful tools to help you thrive during this stage of life.
Gut Health
Why should we care about our gut? Ask yourself how you feel right now. How is your energy, mood, and cognitive function? This is where the gut microbiome plays a major key role, but sadly our gut health has been negatively impacted by our modern day lifestyles, chronic stress, poor sleep, lack of exercise and a diet high in sugar, fats, and ultra-processed foods and low fibre, which can be detrimental to the microbial diversity in the gut.
Weight Management
A well-balanced diet is key to managing menopause symptoms and supporting long-term health. Prioritising protein helps maintain muscle mass, while calcium and vitamin D strengthen bones. Healthy fats, like omega-3, can support brain function and heart health, and fibre keeps digestion and blood sugar levels stable.