With the onset of menopause, there is an increase in the risks of obesity, metabolic syndrome, cardiovascular disease and osteoporosis. Improving dietary habits and overall lifestyle behaviors has been proven to drastically decrease the prevalence of not only these risk factors, but other associative symptoms of menopause. The following scientific guidelines for creating dietary and lifestyle changes should be consulted in conjunction with a Registered Dietitian.
Creating a healthy environment during perimenopause and menopause encourages your body to respond less drastically to inevitable hormonal changes. Think about less reactive hot flashes, headaches, night sweats, lack of sleep, weight gain, etc. and improvement in mood, sleep, body composition and self-image.
Change in sleep, diet, proper hydration and physical activity all have significant positive influence on risk factors. These healthy habits may seem small and mundane, but can create life-changing results by decreasing the effects of debilitating symptoms and more serious risk factors like cardiovascular disease.
Find Your Healthy Body Composition
Weight gain is a menopausal symptom experienced by 60% to 70% of middle-aged women. Basal Metabolic Rate (BMR), or metabolism at rest decreases. In addition to BMR, Fat Free Mass (FFM) and skeletal muscle also decrease due to these hormonal changes.
- Find your baseline body composition. Use a bioelectrical impedance device to find your body fat% and muscle mass.
- Determine Fat Free Mass Index (FFMI). With your body fat %, we can calculate your FFMI to determine your risk of sarcopenia.
- Find your estimated BMR. Based on your age and muscle mass, we can determine the amount of calories you’re burning at rest.
Maintain a Healthy Body Composition (general diet requirements)
- Protein intake: 1-1.2g/kg of body weight
- Salt intake: 5g/day or 1 teaspoon or 2,000mg. Keep in mind 80% of salt intake comes from processed foods, not added salt.
- Fruit: 1-2 portions
- Vegetables: 3-4 portions
- Avoid simple, fast acting sugars including sugary drinks and alcoholic beverages
- Adequate intake of calcium, B vitamins, Vitamin D and Vitamin C
- Eat legumes (beans, peas, lentils, chickpeas or soy) at least once per week
- Moderate consumption of red and processed meat
- One “meat free” day per week can be helpful
- 1-2 servings per week of deep-sea, fatty fish or freshwater fish
- ⅓ of grains should be whole to assist with increasing fiber intake
- For better sleep, try foods with higher tryptophan levels before bed: nuts & seeds, eggs, fish
Maintain a Healthy Body Composition (general lifestyle requirements)
- Physical activity, particularly strength training to assist in maintaining a healthy weight, bone density and muscle mass.
- Sleep quality can be monitored by some watches, especially helpful if monitoring diet changes.
- Eating meals throughout the day can assist in blood sugar spikes and maintaining glucose sensitivity.
- Adopt a smoke-free lifestyle.
Merritt Clubs offers complimentary InBody body composition assessments to help determine your baseline and maintenance. For more individualized guidance, contact your Fitness Director or Wellness Coach for more information.
Ellyn Gildea is a Fitness Director at Merritt Clubs Federal Hill.
