If you’re at that peri- or post-menopausal age, you may be noticing some changes in your body. These changes may be:
- That the weight distribution of your body has shifted.
- Or that you’re losing strength and muscle tone.
- Or that your metabolism has slowed and it’s harder to burn fat.
These are all normal changes in metabolism that happen around midlife due to changes in hormones.
NOTHING is wrong with you.
Your metabolism isn’t broken.
Your body is just DIFFERENT, so you have to DO things a little differently.
The good news is that no matter your age, you can take steps to rev up your metabolism, maximize your strength, and come through this stage of life VIBRANT and THRIVING!
By understanding what’s really going on in your body, you can start taking steps to support your body and your health.
Here are the top two must-do habits to get your metabolism back up to full speed, burn fat, and age strong.
1. Strength Train.
As our hormones change and estrogen levels drop, muscle mass begins to decline. Physically inactive people can lose as much as eight percent of their muscle mass each decade after age 30.
Muscles are the primary drivers of our metabolism because they require calories all day long, even when at rest. The more muscle mass you have, the more calories you burn. And the rate at which you burn calories is the speed of your metabolism.
When muscle mass declines, your body needs fewer calories each day. That makes weight gain likely if you aren’t building or maintaining muscle mass, yet continuing to consume the same number of calories you did when you were younger.
In addition, muscle-loss, also called sarcopenia, is a key culprit of physical decline and increases the risk of fragility, injuries, and loss of mobility as we age.
So how do we keep that from happening?
Adding in regular strength training (aka, resistance training), builds lean muscle, speeds up metabolism, and, most importantly, allows us to be strong, energetic, and able to do anything we want for decades to come!
And you don’t have to spend hours at the gym every day to get the benefits. You can work out from home and start slowly, using body weight and gravity for “resistance.” As you get stronger, challenge your muscles by adding in some resistance bands or light weights, and continue to progress from there.
You may want to hire a coach or trainer if you’ve never strength trained before, to make sure you’re using correct form to avoid injuries. As always, be sure to check with your doctor before you start any exercise program if you have any concerns, medical conditions, injuries, or illnesses.
2. Add in More Protein.
Equally important to building muscle, is eating adequate amounts of protein. Protein is critically important because it helps maintain muscle tissue and promotes muscle growth and repair. If you don’t consume enough protein, you’re missing half of the equation. And studies show that nearly half of women age 50 and older don’t get enough.
So how much is enough?
The recommended intake is a minimum of about 0.36 grams of protein per pound of body weight. That means a person who weighs 150 pounds should consume at least 54 grams of protein a day.
But many experts say more is optimal. As we age, protein needs to increase. And if you’re strength training to build and maintain muscle, you may benefit from even more.
Here are some ideas to boost your dietary protein intake:
Meat and Fish: Most of us know these are a top source of protein, serving up about 7 grams per ounce. Aim for mostly lean cuts, such as fish, chicken, or ground turkey. But red meat in moderation is okay too.
Greek Yogurt: Packed with about 17 grams of protein per serving, you can eat it plain, add sweet or savory toppings, or throw it in a smoothie.
Eggs: At 7 grams of protein each, they’re inexpensive, easy to prepare, and a great on-the-go option when hard boiled.
Protein Powder: Another easy, quick option to amp up your protein. Just throw it in the blender with some fruit and you’re ready to go!
Beans: Great for curries, soups, and Mexican dishes, or you can cook up a potful and keep them in the fridge, ready to toss onto salads or bowls.
Nuts & Seeds: Sprinkle them on salads or rice bowls, or add them as healthy “crunchies” on top of yogurt or oatmeal.
Higher-Protein Grains: Farrow and quinoa are a great swap for rice at twice the amount of protein. Plus, they’re easy to cook and you can make enough for leftovers.
As you can see, both strength training and protein consumption are incredibly important for all of us in maintaining good health, during menopause and beyond.
Wishing you a “second act” full of energy, vitality, excitement, and joy!
