Understanding Menopause and Perimenopause
The average age of menopause is 51, with a typical range between 45 and 58. Menopause is technically only one day – the day a woman hits 12 consecutive months without a period. The time leading up to this day is called perimenopause, and it can start as early as age 35.
During perimenopause, many women experience a range of symptoms due to hormonal fluctuations. These symptoms can last for years, spanning from a decade before menopause to several years after.
Common symptoms include:
Hot flashes
Night sweats
Sleep disturbances
Mood swings
Decreased libido
Heart palpitations
Thinning hair or hair growth on the face
Brain fog
Anxiety
Muscle and joint aches
Changes in menstrual cycles
One significant concern for many women during perimenopause is body composition changes, particularly weight gain and muscle loss. Many women notice that their usual diet and exercise routines no longer work as effectively as before.
Why Do Body Composition Changes Occur?
As estrogen levels decline during perimenopause, several physiological changes occur that affect body composition:
Decreased Muscle Mass: The ratio of protein synthesis to protein breakdown shifts, leading to faster muscle breakdown and slower muscle formation.
Increased Body Fat: Declining estrogen levels also make it easier to gain fat, particularly around the midsection.
Insulin Resistance: Lower estrogen levels can increase insulin resistance, making it harder for the body to process carbohydrates efficiently.
Increased Cortisol Levels: Chronic stress during this time can elevate cortisol levels, contributing to increased belly fat.
These changes can make it challenging to maintain or improve body composition without adjusting diet and exercise habits.
Strategies to Lose Body Fat and Gain Muscle
Prioritize Protein Intake
As muscle breakdown accelerates, it's crucial to support muscle maintenance and growth with adequate protein intake. Aim for 4-6 ounces (28-42 grams) of high-quality protein at each meal. High-quality protein sources include lean meats, fish, eggs, dairy, and plant-based options like beans and lentils.
Focus on including enough leucine, a key amino acid for muscle synthesis. This can be achieved by consuming around four ounces of animal-based protein per meal.
Note: A commonly recommended range is 1.2 to 1.6 grams of protein per kilogram of body weight per day for sedentary; and 1.8 to 2.2 grams of protein per kilogram of body weight for active women building muscle mass.
2. Incorporate Resistance Training
Weight training is essential for maintaining and building muscle mass. Regular resistance training helps counteract the natural decline in muscle mass that comes with age and hormonal changes. Aim for at least two to three sessions per week, focusing on all major muscle groups.
Resistance training not only helps maintain muscle but also boosts metabolism and improves overall strength and functionality.
Personally, I like to follow Dr. Stacy Simms and her recommendations around resistance training and perimenopause which is discussed in her book ROAR.
3. Choose Balanced Carbohydrates
As insulin resistance increases, it's important to choose carbohydrates wisely. Opt for high-fiber, slow-digesting carbs such as vegetables, fruits, whole grains, and legumes. Pairing these carbs with protein and healthy fats can help stabilize blood sugar levels and reduce insulin spikes.
Avoid high-sugar and highly processed carbs that can lead to rapid blood sugar fluctuations and increased fat storage.
4. Manage Stress Effectively
High cortisol levels from chronic stress can contribute to increased belly fat. Incorporate stress management techniques into your daily routine. Activities such as yoga, meditation, deep breathing exercises, and even simple walks can help reduce stress levels.
Ensuring adequate sleep is also vital, as sleep disturbances can further elevate cortisol levels and disrupt hunger hormones, leading to weight gain.
5. Eat Consistently and Mindfully
Maintain stable blood sugar levels by eating balanced meals and snacks every 3-5 hours. Consistent eating prevents the stress response from low blood sugar levels and helps avoid overeating later in the day.
Focus on whole, nutrient-dense foods, and avoid highly restrictive diets that can increase stress and negatively impact metabolism.
Final Thoughts
Perimenopause brings many changes, but with the right strategies, you can manage your body composition effectively. By prioritizing protein intake, incorporating resistance training, choosing balanced carbohydrates, managing stress, and eating consistently, you can lose body fat and gain muscle during this transitional time.
Embrace these changes and take proactive steps to support your health and well-being. For more tips and support, join our community of empowered women navigating perimenopause with strength and confidence.
Comments