Fighting Fit as You Approach Menopause

fit during menopause

As women progress through their 30s and 40s, there are many changes they will experience. From the dreaded midlife spread, where maintaining weight becomes more challenging, to thinning hair and skin, loss of bone density, muscle mass, and more. Still, one of the most major ones is the milestone of reaching the end of your fertile life and the commencement of menopause or perimenopause.

However, while the symptoms of both menopause and perimenopause can throw you for a loop, it’s worth noting that there are many things you can do to help you transition through this period of life or give yourself a better chance of retaining who you are and coming out stronger.

But you don’t have to be of menopausal age to support your health and well-being and put the following steps into practice.

Check Your Hormones

If you feel something is amiss with your hormones, your first port of call needs to be a visit to your primary care physician. They can conduct tests to determine what’s happening and give you a better insight into how your body functions.

Once you have a better idea of your hormone levels, you can add the best supplements to balance hormones in your life to help you combat changes and fluctuations.

There are many different supplements that offer additional benefits, so make sure you know exactly what you need before delving into taking them to get the benefits to support your body and health.

Increase Vitamin D and Calcium

Hormonal changes associated with menopause and aging lead to decreased bone density in many women. This loss of bone density puts you at risk of breaks and osteoporosis. To combat this, increasing your Vitamin D and calcium intake can prevent brittle bones and the onset of osteoporosis.

You can find both of these vitamins in food like;

  • Leafy green veg
  • Tofu
  • Sardines
  • Milk
  • Cheeses
  • Yogurt
  • Fortified foods such as bread and cereal

menopause health


Currently, no research suggests that exercise can help with night sweats or hot flashes associated with menopause; exercise has many benefits for everyone at any age.

That being said, a study in Korea found that a 12-week walking program was beneficial for physical and mental health in 40 menopausal women. So you don’t need to hit it hard in the gym unless you want to and can physically do this, but getting out and moving more and simply walking can be a great way to help you combat the signs of menopause or prepare your body to be at its best ready for when any changes start.

Drink More Water

We all know the importance of drinking water on a daily basis; however, at menopause age, this becomes even more important.

Decreased estrogen and bloating are common issues in women in their 30s and 40s, both of which can be combated by drinking more water.

On top of this, menopausal hormone changes can lead to you putting weight on, and drinking more water, specifically, 17 ounces 30 minutes prior to eating, can help you consume fewer calories and avoid weight gain at all or reduce the weight gain you experience.

To ease menopause and perimenopause, stay active, eat well, boost your vitamin D and calcium intake, and talk to your doctor to discover how best to minimize the changes and impact this can have on you.

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