Embrace Change: Strength, Sleep, and Nutrition Through Menopause and Perimenopause

Menopause and its transitional phase, perimenopause, are natural parts of life that bring changes—hot flashes, sleep disruption, mood shifts, and shifting body composition among them. The good news: strength training, thoughtful nutrition, and smart sleep strategies can ease symptoms, support bone and heart health, and empower you to feel strong and energized in your 40s, 50s, and beyond.

This newsletter highlights practical benefits of strength training, recommended supplements to support sleep and overall health, and nutrition strategies tailored to peri menopause and menopause.

I have included some exercise plans in this newsletter – however do not start any new plans without consulting with a medical professional if required, and great advice is to join a gym and get some support from a personal trainer if you can.

Understanding the Transition: Perimenopause and Menopause

• Perimenopause: The years leading up to menopause when cycles become irregular and hormones (especially estrogen and progesterone) fluctuate. Symptoms may include sleep disturbances, hot flashes, mood changes, weight gain around the abdomen, and changes in energy.

• Menopause: The point at which you have not had a menstrual period for 12 consecutive months. Hormonal changes continue to influence bone, muscle, cardiovascular, and metabolic health.

• Why it matters: After menopause, lower estrogen is associated with reduced bone density, potential loss of lean mass, changes in fat distribution, and changes to sleep and mood. Proactive health strategies can mitigate these risks.

The Benefits of Strength Training for Women Over 40 Why it matters:

• Builds and preserves lean muscle mass (mitigating age-related sarcopenia).

• Supports bone health, reducing osteoporosis risk through mechanical loading.

• Improves metabolic rate and insulin sensitivity, helping with weight management and energy.

• Enhances balance, reducing fall risk.

• Supports sleep and mood via endorphin release and improved body confidence.

What to focus on:

• Frequency: Aim for 2–4 days per week with full-body sessions or a split routine.

• Intensity: Progressive overload is key. Start with lighter weights to learn form, then gradually increase resistance. Reps typically in the 6–12 range for strength and 12–20 for muscular endurance.

• Compound movements: Prioritize squats, lunges, deadlifts, presses, rows, push-ups (or incline push-ups), and hip hinge movements. These engage multiple joints and muscle groups efficiently.

• Technique and safety: Proper form reduces injury risk. Consider a few sessions with a qualified trainer to establish a solid baseline.

• For bone health: Include weight-bearing and resistance movements (e.g., squats, step-ups, and farmer’s walks) and ensure some high-impact or impact-modulated activities if appropriate for your joints.

Sample 4-week beginner-to-intermediate plan (3 days/week, non-consecutive):

• Day A: Squat pattern, DB bench press or push-up, Dumbbell row, Romanian deadlift, Plank (30–45 seconds)

• Day B: Lunges or step-ups, Overhead press, Lat pulldown or pull-up progression, Hip hinge (glute bridge or hip thrust), Side plank (each side 20–30 seconds

• Day C: Deadlift pattern, Chest fly or push-up variation, Single-leg balance with core cue, Glute/hamstring activation (curls or sliding leg curls if available), Farmer’s carry

Progression tips:

• Week 1–2: Focus on form and 1–2 sets of 8–12 reps.

• Week 3–4: Move to 2–3 sets, gradually increasing load while preserving technique.

• Deload week every 4–6 weeks to recover.

Recovery considerations:

• Prioritize 7–9 hours of sleep, hydration, and protein timing (roughly 20–40 g protein per meal as appropriate).

• Include mobility and stretching, particularly for hips, shoulders, and thoracic spine.

• Listen to your body: if you experience joint pain, adjust weight or range of motion and consult a clinician if pain persists.

Supplements to Support Sleep and Overall Health

(Consult your clinician before starting any supplement, especially if you have medical conditions or take medications) Note: Supplements are not a replacement for a balanced diet, exercise, and medical care.

Sleep-focused options:

• Melatonin: Helpful for occasional sleep-onset difficulties. Typical dose range 0.5–3 mg about 30–60 minutes before bed. Start low to minimize grogginess.

• Magnesium (glycinate or citrate): May improve sleep quality and support muscle relaxation. 200–400 mg in the evening, avoid taking with a large calcium supplement at the same time if stomach upset occurs.

• Zinc and Vitamin B6: In some individuals, may support sleep quality; use within recommended daily allowances.

Menopause-related symptom support:

• Vitamin D3 + Calcium: Supports bone health; aim for 600–800 IU vitamin D (adjust by blood levels and clinician guidance) and 1000–1200 mg calcium daily, unless dietary intake suffices.

• Vitamin K2 (MK-7): Supports calcium utilization for bone health; 90–120 mcg daily is a common dose.

• Omega-3 fatty acids (EPA/DHA): Anti-inflammatory benefits and potential mood support; 1,000–2,000 mg combined daily, from fish oil or algae sources.

• Vitamin B-complex: Supports energy metabolism and mood; choose a balanced B-complex or individual B vitamins as advised.

Hormonal and bone health considerations:

• Phytoestrogens: Some women find soy or red clover helpful for hot flashes, but research is mixed and timing with menopause varies. Consult a clinician if you have hormone-sensitive conditions or a history of breast cancer.

• Magnesium, calcium, and vitamin D form the core bone health trio; keep an eye on total calcium intake from both diet and supplements.

Safety notes:

• Avoid high-dose isoflavone or phytoestrogen supplements without medical supervision.

• If you have kidney disease, a history of kidney stones, avoid certain supplements unless cleared by a healthcare provider.

• Always check for interactions with medications (e.g., blood thinners, osteoporosis meds, antacids) and choose third-party tested products.

Nutrition to Support Perimenopause and Menopause Key principles:

• Protein at each meal: Supports muscle maintenance and satiety. Targets vary with body weight and activity, but a typical range is 25–40 g per main meal, with a protein-rich snack if needed.

• Balanced fats: Include sources of omega-3 fats (fatty fish, walnuts, flaxseeds) and monounsaturated fats (olive oil, avocado) to support heart health and inflammation balance.

• Complex carbohydrates and fiber: Emphasize whole grains, legumes, fruits, vegetables to support gut health and energy stability. Fiber also helps with digestion and cholesterol management.

• Calcium and bone-supportive nutrients: Emphasize dairy or fortified alternatives, leafy greens, fortified foods, and soy products as appropriate. Vitamin D status influences calcium absorption.

• Hydration and electrolytes: Women often experience shifts in hydration; ensure adequate water intake and replenish electrolytes if experiencing hot flashes or night sweats.

• Meal timing: A steady protein-forward intake across meals helps with muscle retention and appetite control. Consider a protein-rich snack in the evening if sleep is disrupted by hunger.

Representative dietary patterns:

• Mediterranean-style approach: Emphasizes vegetables, fruits, whole grains, legumes, fish, olive oil, and moderate dairy. Associated with cardiovascular and metabolic benefits.

• Adequate protein distribution: Aim for 0.8–1.2 g/kg body weight per day for sedentary to moderately active adults; higher for those actively training or aiming to preserve/build muscle.

• Plant-forward options: Include legumes, tofu, tempeh, lentils, and quinoa for variety and fiber; these also help with menopause-related weight management.

Sample day plan:

• Breakfast: Greek yogurt with berries, a handful of almonds, and a drizzle of honey; or a veggie omelet with whole-grain toast.

• Lunch: Grilled chicken or chickpea salad with quinoa, mixed greens, cherry tomatoes, olive oil, and lemon vinaigrette.

• Snack: Apple with peanut butter or a protein smoothie with spinach, frozen berries, protein powder, and flaxseeds.

• Dinner: Baked salmon, roasted vegetables, and a side of farro or brown rice.

• Evening option: If needed for sleep, a small protein-rich snack like cottage cheese with sliced cucumber.

Hydration and beverages:

• Water should be the primary drink. Include herbal teas; limit highly caffeinated beverages late in the day to avoid sleep disruption.

Lifestyle and mindset tips:

• Sleep hygiene: Create a calming pre-bed routine, keep a consistent bed and wake time, limit screens before bed, and keep the bedroom cool and dark.

• Stress management: Mindfulness, gentle yoga, or breathing exercises can ease sleep disturbances and mood fluctuations.

• Body composition over scale: Focus on strength gains, energy levels, and functional improvements rather than only weight.

Putting it All Together: A Practical 4- to 6-Week Starter

Week 1–2:

• Begin 2 strength-training sessions, focusing on form and moderate loads.

• Add a daily protein-forward meal plan and ensure 25–30 g protein per meal.

• Start a sleep routine: limit caffeine after mid-afternoon, create a bedtime ritual, and optimize sleep environment.

Week 3–4:

• Increase to 3 strength-training sessions with progressive overload.

• Introduce a sleep-support supplement (e.g., magnesium and a melatonin trial if sleep issues persist) after consulting with a clinician.

• Assess energy levels, mood, and sleep quality; adjust nutrition and portions as needed.

Week 5–6:

• Fine-tune training: add one more set to main lifts or introduce a couple of accessory exercises focusing on glutes, core, and upper back.

• Review dietary protein targets, fiber intake, and calcium/vitamin D status.

• Schedule a check-in with a healthcare provider to review symptoms, sleep, and bone health screening (where appropriate).

When to seek medical advice:

• New or severely worsened symptoms (extreme hot flashes, sleep loss leading to safety concerns, or severe mood changes).

• Sudden, unintentional weight loss or gain beyond typical fluctuations.

• Persistent joint pain or new bone health concerns.

• If you are considering hormone therapy or have a history of breast, uterine, or other hormone-sensitive cancers; discuss options with your clinician.

Menopause and perimenopause are a natural phase, not a limitation. With consistent strength training, thoughtful nutrition, and sleep strategies, you can maintain strong bones, steady energy, and a resilient mindset.

My brand new Menopause Awareness Course is now live. The course is open to all and builds awareness in the workplace, to support ladies going through the menopause.

If you would like further information on the course please email info@sanitashub.co.uk

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