In the second installment of our menopause series, we delved into the physiological transformations occurring during and post-menopause. While this phase marks a significant milestone, we’ve empowered numerous women to reclaim control over their menopausal journey and uncover their strength in fostering positive health post-transition. This concluding segment of the series equips you with comprehensive insights into navigating this period, whether it’s for yourself or a woman dear to you.
Understanding Hormone Replacement Therapy (HRT) Chances are, you’re familiar with Hormone Replacement Therapy (HRT), a synthetic blend of estrogen and progestin. HRT demonstrates a capacity to mitigate many of menopause’s adverse effects, including:
- Increases in body weight and fat distribution alterations
- Elevated risk of heart disease
- Decline in bone density
- Onset of inflammation and oxidation
Initiating HRT promptly after the onset of menopause proves crucial. HRT comes in diverse forms, including pills, patches, nasal sprays, skin gels, and creams, each yielding varying effects. There’s no one-size-fits-all approach; tailoring HRT delivery to suit the individual’s symptoms, medical background, and preferences is imperative. Additionally, most HRT formulations exhibit an ability to enhance insulin sensitivity, potentially counteracting the tendency for fat accumulation around the midsection—a common occurrence during this phase.
Is Body Transformation Possible During Menopause?
Navigating a body transformation journey during peri- or post-menopause presents unique challenges. From a psychological standpoint, menopause introduces several hurdles, including:
- Impaired insulin sensitivity, leading to difficulties in carbohydrate metabolism and potentially heightened appetite and cravings.
- Decreased levels of estrogen impacting the production of dopamine and serotonin, neurotransmitters crucial for happiness and motivation. This loss may make dieting more challenging as individuals often turn to food for comfort.
- Reduced estrogen levels also affect leptin production, the hormone responsible for signaling satiety, complicating efforts to manage calorie intake.
- Estrogen’s role in cognition can result in “brain fog,” affecting decision-making regarding food and increasing stress around this process.
- Disrupted sleep patterns, common during menopause, negatively impact recovery, metabolism, cravings, cognition, and mood.
- Decreased estrogen levels elevate the risk of injury due to its influence on bone density.
- Lower estrogen levels contribute to increased inflammation and oxidative stress, accelerating the aging process and potentially leading to various health issues like diabetes, cancer, and neurodegenerative diseases such as Alzheimer’s.
However, achieving remarkable results in menopausal women is entirely feasible with a strategic approach to training. By employing a smart and organized methodology, we’ve guided numerous women to realize their desired body transformations and empower them to cultivate enduring positive health.
Menopause and Dietary Strategies
Opting for a menopause-friendly diet involves eliminating processed and high-calorie foods, not only to reduce inflammation but also to enhance insulin sensitivity. At the onset of their transformation journey with U.P., women often embark on a “low-carb bootcamp” lasting two weeks. During this phase, carbohydrates are sourced solely from fibrous vegetables, complemented by high-quality proteins and fats. This approach yields numerous benefits:
- Mitigates inflammation triggered by processed foods.
- Supports gut health, pivotal for mood regulation, cognitive function, and immunity.
- Facilitates the breakdown of fibrous vegetables in the gut, crucial for neurotransmitter production. Given that 90% of serotonin, known as the “happy neurotransmitter,” originates in the gut, dietary enhancements are pivotal in addressing the low mood and anxiety frequently associated with menopause.
- Counteracts the loss of muscle-building and remodeling benefits typically associated with estrogen by adopting a high-protein diet.
- Recognizes the adverse effects of alcohol on female endocrinology, including heightened testosterone levels, visceral fat accumulation, and increased diabetes risk. Eliminating alcohol from the diet is imperative for improving overall health, regardless of life stage.
- Acknowledges estrogen’s role in dictating body fat distribution, with its decline potentially leading to increased visceral fat storage, a precursor to conditions like heart disease and diabetes.
- Reduces inflammation and oxidative stress through dietary improvements.
- Optimizes carbohydrate consumption around the training window, capitalizing on the body’s heightened insulin sensitivity during this period for enhanced recovery and muscle growth.
Training has several benefits that have countless positive benefits that offset the negative effects of menopause
Training through menopause
- Resistance training has been consistently shown to improve insulin sensitivity, especially in older populations, meaning that the body is better able to process, store and uptake carbohydrates when it needs them, rather than storing them as body fat.
- Resistance training improves bone density and increases muscle mass. As oestrogen is heavily involved in bone density and muscle maintenance, its loss during menopause can put women at greater risk of breaks, osteoporosis and sarcopenia.
- Resistance training increases metabolic rate by increasing fat-free mass, which typically drops after menopause.
- Women living through the menopause often report disturbed sleep, which resistance training has been shown to improve.
- Staying active through low-intensity exercise:
a) If your goal is to improve your body composition, keep stress to a minimum by prioritising low-impact activity. The body utilises fat as a fuel source during low-intensity exercise and carbohydrates during high-intensity exercise like weight training.
b) This also reduces stress on the body and is less likely than intense cardio, such as running or cycling, to increase appetite.
c) Low-intensity exercise, such as walking, is much more joint-friendly than running if osteoporosis is a particular concern. - Following a tailored training program provides a source of focus when many other factors feel out of control. Strength and neurological improvements in the gym provide an additional positive aspect of identity aside from gender and physical attributes.
Life style adjustments for menopause
Prioritize Stress Management: Effectively managing stress not only equips you to tackle menopausal symptoms but also enhances your resilience in facing life’s challenges without relying on food or alcohol as coping mechanisms.
a) Establish a Positive Morning Routine: Dedicate time in the morning for activities like having a nutritious breakfast, stretching, journaling, or meditating before diving into the demands of the day. b) Maintain a Consistent Evening Schedule: Stick to a regular evening routine and minimize exposure to blue light devices, chores, or stressful activities close to bedtime. c) Schedule “Me” Time: Allocate time during the week for activities unrelated to fitness, such as reading, socializing with friends, or indulging in a massage or pampering session.
Enhance Sleep Quality: Achieving restful sleep can be challenging during menopause. Optimize your sleep environment and habits with the following tips:
a) Install blackout blinds, curtains, or use a sleep mask to block out light. b) Maintain a cool and quiet sleeping environment; consider using earplugs if ambient noise is disruptive. c) Avoid heavy meals close to bedtime to prevent discomfort. d) Establish a Relaxing Bedtime Routine: Prioritize activities like reading, taking a bath, or meditating in the hour leading up to sleep, and steer clear of screens or chores. e) Consider Supplementing with a Sleep Supplement Stack to support better sleep quality.
D3 Replenish
Vitamin D is crucial for calcium absorption and bone health maintenance. D3 Replenish offers a blend of vitamins D3, K1, and K2, promoting not only improved cognition and general well-being but also reinforcing the immune system. Studies indicate that vitamin D supplementation may reduce the risks of cancer, heart disease, diabetes, and multiple sclerosis.
Serotonin Support
With estrogen’s significant influence on serotonin production, levels of this vital neurotransmitter decline during and after menopause. Serotonin Support, containing 5-HTP as its primary ingredient, boosts serotonin production, potentially leading to more restful sleep and improved mood upon waking when taken before bedtime.
s dopamine production decreases alongside estrogen during menopause, Drive is formulated to support the body’s natural dopamine production. Essential for various brain functions such as motivation, attention, and mood regulation, dopamine is vital for overall well-being.
Estro Support
Crafted from all-natural ingredients, Estro Support optimizes estrogen metabolism, reducing the risk of producing harmful metabolites. This supplement may aid in mitigating swings in physical or emotional feelings associated with short-term hormonal fluctuations.
Omega 3 Concentrate
Containing EPA and DHA, Omega 3 Concentrate offers benefits such as combating depression, enhancing heart health, and reducing inflammation and joint pain. These essential fatty acids appear to improve both physical and mental health while lowering the risk of disease or health complications.
Combining zinc, B vitamins, magnesium, selenium, and molybdenum, NT Support promotes cognitive function by aiding neurotransmitter production and function. This blend supports central nervous and immune system function, promoting better sleep and healthier hormone levels.
UltraMag
Featuring a highly bioavailable form of magnesium, UltraMag plays a pivotal role in brain and body health, influencing training, recovery, and muscle activity. Magnesium is essential for bone maintenance, nerve function, muscle activation, and enzyme activity throughout the body.
Menopause Supplementation
Although supplementation typically serves to complement dietary intake, menopause presents a scenario where supplementation becomes a valuable investment. Despite the possibility of obtaining many micronutrients and minerals from food alone, the cascade of effects during menopause often surpasses what can be addressed solely through dietary means. This is where strategic supplementation becomes indispensable.