The Best Exercise and Nutrition Approach to Stay Fit During Menopause

​Perimenopause and menopause are stages in a woman's life that can be challenging. The hormonal fluctuations associated with these transition periods and the decrease in estrogen levels make it challenging to maintain a healthy weight or stay fit. Fortunately, there are many strategies you can use to help yourself during this time.

What Are Menopause And Perimenopause?

Perimenopause and menopause are two stages of a woman's life when her body goes through hormonal fluctuations. It is defined as perimenopause when you experience irregular periods or no periods at all. These irregularities last for more than one year in a row, with ovulation happening less frequently. 

Menopause occurs when there have been 12 months without any menstrual flow whatsoever. However, many women start experiencing hot flushes during perimenopausal years, which can occur before or after their final period! 

This means that perimenopause may not be perfectly distinct from regular menstruation cycles anymore. It may still happen but not regularly. Menstrual changes do not affect every woman going through menopause or perimenopause. However, they are still considered the most common symptoms experienced.

What Are The Symptoms?

The list of menopausal symptoms includes mood swings, memory loss, decreased sex drive and vaginal dryness, which can affect your sexual life! In addition, these changes in your body may significantly impact your lifestyle, so you should try to find ways to deal with them holistically before turning towards prescription drugs. 

Luckily, there are many things you can do naturally during this time, including exercise and proper nutrition without experiencing any side effects! We will now discuss some excellent tips for staying fit during menopause!

Exercise During Menopause

If you've been relatively inactive in the months or years before feeling symptoms, the best approach would be to start working out gradually. Doing too much too soon may lead to injuries, so it is better to follow a healthy lifestyle from the beginning and avoid drastic changes in your schedule! 

If you have been exercising regularly before menopause or perimenopause started, you should keep doing what has worked for you until now. It's an excellent habit that will help maintain your fitness levels while going through hormonal fluctuations. They may even help to alleviate them to an extent. 

Resistance training can also be beneficial; this method uses weights and other tools such as resistance bands to build muscles. Cardio exercises such as jogging or cycling will improve circulation and burn calories while building your endurance too. Yoga is also a great way to relax and improve flexibility at the same time. It's a very gentle exercise that can be done by older women as well!

Experts recommend that women exercise at least 30 minutes a day, five days a week, to maintain fitness during menopause. Women who exercise regularly experience less discomfort from hot flashes and other symptoms like night sweats, insomnia, moodiness or anxiety. Exercise is also beneficial for improving your cardiovascular system, bones and joints.

Maintain A Healthy Diet

Nutrition plays a significant role in maintaining a healthy weight or losing excess weight. It is recommended to consult a dietician before making any substantial changes in your eating habits, though. 

The best way to deal with hot flashes and other symptoms related to menopause naturally includes getting rid of processed foods from your diet plan. Processed foods can contain harmful chemicals that affect the hormonal system. They also have poor nutritional value, so cutting them out will improve many aspects of your health! You should replace these items with fresh meat, fish and poultry, organic fruits and vegetables.

Nutrition experts explain that whole grains provide the fibre that helps maintain regular bowel movements, preventing constipation problems often associated with this stage of life. Fibre also helps maintain a healthy weight by making you feel fuller longer so that your appetite decreases naturally!

Other Ways To Manage Symptoms

Many women report that acupuncture, aromatherapy, or massages can be beneficial to deal with hot flashes naturally. It would help if you also considered eating ginger. It is a great way to relieve menopausal symptoms and boost your overall health! If you have insomnia during this period of your life, drinking chamomile tea right before bed can be soothing as well.

As mentioned earlier in this article, staying fit during menopause does not mean starving yourself and following unrealistic diet plans designed for younger people. The stress that your body goes through when you put it through intense exercise and restricted diets can do more harm. Ageing gracefully can seem stressful, but you can do so easily by following the lifestyle changes above!