Thriving beyond menopause: Your guide to nutrition and wellness
Menopause brings about many changes - physically, emotionally, and hormonally. If you're struggling with fat loss, or have recently been diagnosed with osteoporosis, you're not alone. This blog, though not offering medical advice, will help you understand the "why" behind these changes and provide clear, science-based steps to feeling your best!
Why nutrition is crucial after menopause
Hormonal changes: After menopause, your body goes through significant hormonal changes, especially a drop in estrogen. This hormone plays a key role in how your body stores and uses fat.
Fat loss challenges: Lower estrogen means your body tends to store more fat around your belly, which may make fat loss more challenging. Additionally, muscle loss and changes in appetite and energy can make it harder to lose weight.
Key nutritional components
Protein: Your New Best Friend
Build and keep muscle: Protein helps maintain and build muscle mass, making fat loss easier.
Stay full longer: Protein is satisfying, helping you feel fuller and more satisfied after meals.
Bone health: Protein is crucial for keeping your bones strong, especially if you're dealing with bone loss or osteoporosis.
Fats: Essential for Hormones and Health
Support hormones: Healthy fats (like those in olive oil, avocados, nuts, and fatty fish) help build your hormones and keep your brain and heart healthy.
Absorb vitamins: Some vitamins (like A, D, E, and K) need fat to be absorbed by your body.
Protect against disease: Good fats can lower inflammation and reduce your risk of heart disease, which is especially important after menopause.
Eating Enough: Why "Less" Isn't Always More
It's tempting to simply eat less to lose weight, but your body needs enough fuel to:
Keep your metabolism running,
Maintain muscle (especially when you exercise), and
Support your bones, brain, and overall health.
We encourage our clients to focus on eating enough, especially protein and healthy fats, at every meal.
Osteoporosis and bone health: Why nutrition and workouts matter
After menopause, bone loss speeds up due to lower estrogen levels, making osteoporosis more common. However, you can take steps to protect your bones:
Calcium and Vitamin D: Aim to get enough calcium (through dairy, leafy greens, almonds, or fortified foods) and Vitamin D (from sunlight, fatty fish, or supplements if needed).
Protein: Protein is important for your bones, too!
Strength Training: Lifting weights, using resistance bands, or doing bodyweight exercises helps build bone strength and muscle.
Balance and Flexibility: Activities like yoga, Pilates, or simple balance exercises lower your risk of falling and breaking a bone.
Actionable steps for better health
Eat protein with every meal: Include a source of protein (like eggs, chicken, fish, Greek yogurt, legumes, or tofu) at breakfast, lunch, and dinner.
Don't fear healthy fats: Add olive oil, avocado, nuts, and seeds to your meals.
Eat enough: Avoid skipping meals or very low-calorie diets. Nourish your body so it can thrive!
Strength train 2-3 times per week: Use resistance to build your muscle and bone strength.
Move each day: Go for walks, stretch, or do activities you enjoy. Every bit of movement helps!
Get Calcium & Vitamin D: Talk to your doctor about your needs and make food choices that support strong bones.
Stay hydrated: Drink plenty of water throughout the day.
Prioritize sleep: Good sleep helps balance hormones and supports recovery.
Manage stress: Gentle movement, deep breathing, or talking to a friend can help keep stress (and cortisol) in check.
Understanding the 'why'
Knowing why you're making these changes can help you stick with them. You're not just trying to lose weight - you're fueling your body, protecting your bones, and building strength for the future. Every healthy meal, every workout, and every step you take matters.
By following the above guidelines, you can thrive beyond menopause and enjoy a vibrant, healthy life. Remember, we're here to support you every step of the way!
Need support on how to implement these strategies for the best results? That’s where we come in! Working with one of our coaches will help you find what that work best for you and reach your goals - all while still enjoying the process and living life.
Click here to contact us through our website, or here to schedule a free 30-minute discovery call!
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